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train smarter video

August 2, 2016

By Shawna Kaminski

❌Don’t throw out the pickle juice!… . 🥩Pi ❌Don’t throw out the pickle juice!…
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🥩Pickle juice makes a delicious, meat tenderizing marinade base…
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🧂Throw in a variety of your favourite spices & marinade in the fridge or freezer…
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🍗Use with chicken, pork or beef…
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😋Yum!…
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👉🏻Want more ways to include healthy protein into your diet? Join my upcoming 6 week Menopause Makeover Challenge…
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💥You'll discover healthy ways to spice up your meals while losing your menopause belly - all without pills, powders, potions, starvation diets or long workouts…
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🤳🏻Message me #makeoverchallenge to SAVE $200 (before Sept 1st)…
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#makeover
#challenge
#menopausemakeover
#menopausematters
#menopausenutrition
#menopausefitness
❌Don’t exercise to lose weight… . 🏋️‍ ❌Don’t exercise to lose weight…
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🏋️‍♀️Exercise is for FUN & FUNCTION…
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🍎Your nutrition is the driver of the bus of weight loss…
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🤔Our generation was raised to think we could sweat off the pounds🥵…
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⏱It's time to change that thinking around…
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👉🏻Instead, exercise to…
💪🏻Build strength…
💪🏻Build muscle…
👊🏻🦠Fight disease…
🦴Improve bone density…
🦴Improve joint health…
❤️Improve heart health…
🧠Improve mental health…
😀Improve overall quality of life…
👵🏻Stay functional & age well…
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👀Focus on your NUTRITION for weight loss…
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✌🏻Combine both healthy nutrition & exercise to really get results happen!…
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❓Need some help? Join my upcoming 6 week Menopause Makeover Challenge for support with both exercise & nutrition…
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🤳🏻Message me #makeoverchallenge for details…
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#challenge
#Menopausematters 
#Menopausesupport 
#Exerciseforfun 
#Nutritiontruth
😫Do you have back pain when squatting?…
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👉🏻You might be making this common squat mistake…
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⬇️Your head controls the spine, so when you drop the chin your chest falls forward & you load the lower back😖…
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👀Instead, focus your eyes where the wall & ceiling meet…
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⬆️This will keep the head & chest high putting more load on your legs & not your lower back🙌🏻…
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❓Would you like a coach to give you real time form correction?…
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⭐️Workout with me & my team with my upcoming 6 week Menopause Makeover Challenge…
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💪🏻🍎You’ll get 100’s of LIVE & on demand workouts as well as answers about nutrition to help you reach your ideal weight…
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🤳🏻Message me #makeoverchallenge for info & a coupon code!…
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#squatright
#menopausefitness
#menopausesupport
#menopausematters
#squatbetter #challenge 
#workoutform
😐Expecting weight loss on your holiday will onl 😐Expecting weight loss on your holiday will only ruin your fun & be cause for disappointment…
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❌So don’t set yourself up for failure😟…
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👉🏻Here’s a strategy that works for me & for my clients too…
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⚖️Weigh yourself before you go… 
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💥Aim to MAINTAIN your weight within 1-2lbs of your starting weight…
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😋ENJOY food while on vacay (but don’t stuff yourself)… 
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🚶‍♀️Stay active on your holiday🚴‍♀️… 
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⭐️Side note, you don’t need to do formal workouts!…
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🏡Upon returning, get back into your normal healthy routine right away… 
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⚖️Weigh yourself a few days AFTER your return (to account for water retention)… 
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🤓Learning to eat to achieve & maintain your ideal weight during ALL the seasons of your life (including menopause!) is what my Nutrition Academy is all about… 
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🙋🏼‍♀️Happy to help you - message me for details…
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✈️Did you go on holidays this summer?…
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⚖️Were you able to maintain your weight?…
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#holidaystrategy #menopauseweightloss 
#menopausematters
#menopausesupport
#nutritionacademy
#Sustainableeating
💥YOU didn’t fail, the diet did… . 👉🏻P 💥YOU didn’t fail, the diet did…
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👉🏻Probably because the diet was unsustainable & didn’t built the necessary habits to maintain weight loss in the first place…
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😐And, if you can’t maintain a diet, you won’t be able to maintain any results you might get🤦🏼‍♀️…
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💁🏼‍♀️My solution is to STOP dieting & start eating the foods you love using healthy habits & the scientific principles that promote long term weight loss…
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👉🏻That’s why I created the Nutrition Academy…
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🎯My goal is to provide the info you need to finally achieve your ideal weight…
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🤓You'll learn exactly what you need to know to lose the weight & keep it off while eating the foods you enjoy, without starvation diets, scams, pills, powders or potions... 
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⭐️It’s a resource for women with practical & actionable info to achieve lasting weight loss…
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🎥It includes short digestible videos with pdf’s/resources for download…
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📝I’ll create a personalized nutrition plan for you & you’ll get lifetime access (even when I add more modules)…
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🤳🏻Message me or comment with the word: #ACADEMY for info on how you can get into the Nutrition Academy (with a coupon code!)…
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⭐️You’ll also get priority access to my upcoming Menopause Makeover Challenge (with a deep discount)…
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#menopausemakeover
#menopausematters
#menopauseweightloss 
#menopausesupport 
#stopdieting
#sustainableweightloss
Put your 🍑 into it!… . 💪🏻Seriously, the Put your 🍑 into it!…
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💪🏻Seriously, the key to a strong plank & push up position is to tighten your glutes…
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👉🏻Pull your belly button into your spine…
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💪🏻This will increase your core strength & protect your back…
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⭐️If you want to workout with me, comment or message me: #SUMMERWORKOUT & get the rest of the summer’s workouts for only $9.99/week…
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#menopausefitness
#menopausesupport
#menopausematters
#Plank 
#Plankbetter 
#workoutform
❌No pain no gain isn’t always the case!…
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😫If you’re experiencing joint pain, it’s time to stop & reassess….
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👉🏻You can train other body parts, rest & ice (for pain relief). If pain doesn’t improve in 4-5 days, seek medical advice…
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✅However the saying, ‘No pain no gain’ can also be true!…
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🤔You just need to know what kind of pain is okay to work through…
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🔥Burning in the muscle belly, even on both sides of the body that dissipates after cessation of exercise is okay 👌🏻 …
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🏋️‍♀️If you're 40+ & want a safe & effective workout that will help you lose your menopause belly without causing undue stress on the joints, work out with me & my team!👯‍♀️…
.
💻We do LIVE workouts weekly & there are 200+ on-demand workouts available PLUS we can modify to work around injury & I’ll hold you ACCOUNTABLE to actually doing the workouts…
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#Trainsmart
#nopainnogain 
#menopausefitness
#menopausesupport
🤸🏼‍♀️Want to learn how to handstand wa 🤸🏼‍♀️Want to learn how to handstand walk?…
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🙌🏻This is one of my favorite skills that I learned in the last 3 years…
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🙋🏼‍♀️I’m 59 & if I can do it, so can you with some practice & patience…
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👉🏻You’ll need to be able to do a supported handstand first so, check out my handstand progression videos before attempting to walk…
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💥Okay, here we go!…
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1️⃣Do a wall walk so your nose is close to the wall. Keep the core & glutes tight. Work up to 5 reps…
✳️All other skills are done from this position…
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2️⃣Transfer weight by alternating lifting each hand. Work up to 10…
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3️⃣Now do alternate shoulder taps. Work up to 10…
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4️⃣Next do alternate hip taps. Work up to 10…
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5️⃣Now try to gently kick away from the wall & hold. Work up to 5-10 seconds…
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6️⃣Now point your toes, tighten the glutes, shift the weight to the fingers (instead of the heel of the hand) & try to walk away from the wall. Take small steps. Work up to 10 steps…
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7️⃣You’re ready to try kicking up into a free standing handstand hold & taking a few steps…
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✳️This is an advanced skill that takes lots of practice so don’t get discouraged when it doesn’t happen overnight…
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👉🏻The tips that help me the most are…
✔️tight core…
✔️squeeze glutes…
✔️pointed toes…
✔️weight on fingers vs heel of hand…
✔️eyes on the floor…
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😅I’m excited for you to try this. Please tag me in any posts or stories!…
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🙌🏻Have fun & happy handstand walking!…
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#handstandwalk
#thisis59
#challengeyourself
#handstandchallenge
#menopausefitness
#ageisjustanumber
😬Working out doesn’t always feel good…
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🙌🏻But it always feels good to take care of your health…
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🤔Think of the bigger health picture on those ‘low energy-wanna stay on the couch’ days🛋... 
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#Menopausefitness 
#Selfcare 
#Doitanyways 
#Thisis59
🪴Taking care of plants is similar to taking car 🪴Taking care of plants is similar to taking care of yourself…
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💦☀️🍃With plants, you just need to be intentional with watering, providing sun & trimming leaves…
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🤔Just transfer the practice of being intentional with small habits to your own health…
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❓Need some support or don't know where to start?…
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🙋🏼‍♀️I gotchu…
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📲Start by watching my reels here & for something more personalized, let's talk…
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🤳🏻I’m only a message away…
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#menopausesupport
#menopausematters
#menopausehabits
#menopausenutrition #healthyhabits #plantlife🌱
#menopausefitness #greenthumb
❌Don’t let sore wrists stop you from doing pus ❌Don’t let sore wrists stop you from doing push ups & planks!…
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👉🏻You can neutralize the position of the wrist by using hex dumb bells…
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✅This should help reduce or completely eliminate wrist pain…
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🙏🏻Your welcome!😉…
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❓Will you try this?…
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⭐️Do you want to workout with me for 50% off this summer?…
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🤳🏻Message me ‘summer’ for a coupon code!…
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👯‍♀️Ps Share this with a friend with sore wrists!…
💪🏻Want a stronger back?… . ❌If you’re 💪🏻Want a stronger back?…
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❌If you’re doing DB rows, you may just be using the arms & not engaging the back muscles at all….
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👉🏻Instead, brace yourself, pull the shoulder blade in towards the spine to engage your back…
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🤔Think about moving the DB up without bending your arm at first…
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👉🏻Then pull the DB to your ribs & slowly lower…
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💪🏻This will increase back strength so you can do fun things like pull ups & chin ups!🔥…
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❓Would you like a coach to give you real time form correction?…
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⭐️Workout with me for 50% off this summer…
.
🤳🏻Message me ‘summer’ for a coupon code!…
.
#DBrows
#menopausefitness
#menopausesupport
#menopausematters
#rowbetter
#workoutform
#buildastrongerback
#backhealth
🔪Have you had abdominal trauma or surgery?… . 🔪Have you had abdominal trauma or surgery?…
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❌🔥If so, your core muscles may not even be firing & you need to ‘turn them back on’…
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⭐️Here’s how…
✔️press your back into the floor…
✔️find your hip bones & move inward slightly…
✔️cough…
✔️feel the muscles tighten…
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✔️Now try to keep that muscle tight... 
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✔️Lift one leg up, hold the contraction for up to 30 seconds….
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✔️Repeat on the other side…
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😳This will ‘wake up’ the dormant muscle so that you can build a strong core once again…
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🙋🏼‍♀️Would you like a coach to give you real time coaching to build your strength back?…
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⭐️Workout with me for 50% off this summer…
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🤳🏻Message me ‘summer’ for a coupon code!…
.
corestrength
menopausefitness
menopausesupport
buildabettercore
transverseabdominus
🤥I lied… . ❌This stretch alone won’t redu 🤥I lied…
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❌This stretch alone won’t reduce your waist…
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🙌🏻But better posture will make your waist look smaller!…
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🪑🖥🚘📱If you sit at a desk, sit behind the wheel or are bent over your phone a lot, you likely have slouched shoulders, tight chest muscles and forward head lean...
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⭐️This stretch will…
✔️Improve posture…
✔️Improve flexibility…
✔️Improve digestion…
✔️Improve sleep…
✔️Improve concentration…
✔️Reduce neck tension…
✔️Reduce upper back tension…
✔️Reduce stress…
✔️Reduce headaches…
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👉🏻So in addition to all these benefits, the appearance of a smaller waist is pretty cool👍🏻…
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❓Will you try this?….
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👯‍♀️Share with your office friends…
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#Chestopener
#Stretch
#Foamroller 
#Menopausefitness
#Stressrelief 
#Menopausematters
🚶‍♀️Motion is lotion so rather than sitti 🚶‍♀️Motion is lotion so rather than sitting out waiting for an injury to heal, find a work around…
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🌟There’s almost always ‘something’ that you can do to keep moving…
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✅This will keep you in the ‘habit of exercise’…
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👂🏻So listen to your body…
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💪🏻Work other muscle groups…
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👉🏻Rest the injured part or work in whatever pain free range of motion you can (🩸getting a little blood to the area can promote healing)…
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🍎Getting a modified workout will also help you stay on track with nutrition & your mind will benefit💥…

🥇Win-win-win…

🙋🏼‍♀️I’m doing what I can do to move after umbilical hernia surgery…
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☝🏻This is week 1…
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🙃Although I didn’t really ‘work up a sweat’, it felt good & I will gradually increase intensity so that by the time I get the go ahead to train for ‘reals’, I’ll be way ahead of the game…
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❓Need some help? 
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🙋🏼‍♀️I gotchu! If you’re 40+ & have some limitations, train LIVE at home with me & my team! We can modify to suit your needs…
.
💻We do LIVE workouts weekly & there are 200+ on-demand workouts available PLUS I’ll hold you ACCOUNTABLE to actually doing the workouts…
.
🤳🏻Message me #workoutwithme for a coupon code for a free week of coaching…
.
#umbilicalherniarecovery
#hernia
#menopausefitness
#workaround
#mennopausesupport
❌Feelings don’t bring results… . 🙃You don ❌Feelings don’t bring results…
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🙃You don’t need to ‘feel’ like doing the healthy things…
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👊🏻💥You just need to do them…
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Even if you half 🍑 it some days…
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🙌🏻Doing a little something is better than doing nothing at all…
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🔥Because ACTION brings results…
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🖤So altho this is a tough love sorta message, ❤️it’s sent with all my love because I know you can do it!💥…
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⭐️Nike has it right: Just do it…
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🙋🏼‍♀️I'm happy to support you with developing any of these habits, let's talk🤳🏻…
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#justdoit
#takeaction
#menopausesupport
#menopausefitness 
#menopausenutrition
🙌🏻Proud Mama moment☺️… . 🩸💦😢F 🙌🏻Proud Mama moment☺️…
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🩸💦😢Few saw the blood, sweat & tears behind this 30 sec highlight…
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🙏🏻Thank you to those who did & who know the heart & soul this girl puts into achieving her goals…
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🌎The world is just seeing what we’ve known all along…
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🏆You are a champion Hannah…
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❤️Love you to the moon 🌙 & back💕…
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✅First Commonwealth Games…
✅Personal best 97 kg CJ…
✅171kg total…
✅Qualified for World Championships…
🥉Bronze for Canada…
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#Olympicweightlifting
#Weightlifting 
#49kg
#Commonwealthgames
❓💦How much water do you need?… . 💥One of ❓💦How much water do you need?…
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💥One of the easiest ways to promote weight loss is to ensure that you’re hydrated…
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😣And yet, many of us find it a challenge to drink up or even know how much we should be drinking…
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➗Divide your body weight in pounds by 2, this is how many ounces you can shoot for daily…
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💦ALL liquids (except alcohol) can be added into this count…
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☕️Coffee (or caffeinated drinks) can have a diuretic effect because caffeine is a smooth muscle relaxant…
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👉🏻So if you take in lots of caffeine, you may not want to include those drinks in your water intake count…
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☀️Also, drink earlier in the day so your sleep isn’t interrupted at night🌙…
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💁🏼‍♀️Need more weight loss tips? Enrol in my Nutrition Academy 👆🏻#linkinbio…
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#hydration
#howmuchwater
#menopausematters
#menopausenutrition
#menopauseweightloss
⭐️Try this tip for a stronger push up…
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💪🏻The strengthening portion of the movement when you lower your body to the floor…
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👉🏻This is called the ‘eccentric’ contraction…
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🌟Try a ‘hand release push up’…
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✔️Slowly lower your chest to deck…
✔️Lift your hands off the ground…
✔️Get back into a plank position anyway you can…
✔️Repeat!…
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💪🏻This forces you to use a FULL RANGE OF MOTION for better strength development…
.
❓Would you like a coach to give you real time form correction?…
.
⭐️Workout with me for 50% off this summer…
.
🤳🏻Message me ‘summer’ for a coupon code!…
.
#pushupform
#pushups
#menopausefitness
#menopausesupport
#menopausematters
#morepushups
#workoutform
#buildabetterpushup
💥Don’t stop squatting!.. . 🚽Unless you wan 💥Don’t stop squatting!..
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🚽Unless you want bathroom assistance as you age…
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🏋🏼‍♀️Squatting is the MOST functional lower body movement you can do…
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🔥Do some form of squatting so over time you can maintain your strength & dignity!…
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✳️Pro tip: If squatting irritates your knees, try wall sits to strengthen the quads. And increased core strength & stability will maintain your functionality help too!…
.
🏋️‍♀️If you're 40+ & want a safe & effective workout that will increase your functional fitness without causing undue stress on the joints, work out with me & my team!👯‍♀️…
.
💻We do LIVE workouts weekly & there are 200+ on-demand workouts available PLUS we can modify to work around injury & I’ll hold you ACCOUNTABLE to actually doing the workouts…
.
🤳🏻Message me #summerworkout to get a coupon code to train for 5 weeks at 50% off…
#squats
#functionalfitness
#menopausefitness
#menopausesupport #trainforlife

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