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train smarter video

August 2, 2016

By Shawna Kaminski

🤷‍♀️Who knew that doing one rep every min 🤷‍♀️Who knew that doing one rep every minute would help to build strength?… . 👉🏻For example, if you can only do 1-3 pull ups or push ups, you’ll end up getting 5-15 by the end of this 5 min set… . 👉🏻It’s called an EMOM - do 1-3 reps every minute on the minute for a specific amount of time (like 5 minutes)… . 🏋️‍♀️You can do this method with any movement… . 🙌🏻You’ll get just enough rest to recover & you’ll surprise yourself with the number of total reps you can get… . ❓Have you tried doing EMOM’s for strength building?… . #emom #menopausefitness #getstronger
👉🏻It’s not all bad!… . 😉I mean not wo 👉🏻It’s not all bad!… . 😉I mean not worrying about a period or unwanted pregnancy is a bonus of menopause, right?… . 👇🏻Here are the things you can do to offset the negatives you may be experiencing as estrogen declines… . 🥚🥩🥦Eat a high protein, fiber rich diet… . 🏋️‍♀️Resistance train 2-3 times a week… . 😴🛌Keep a consistent sleep schedule… . 🐟☀️Include an Omega 3 and Vitamin D supplement… . 🩺Talk to your doctor about menopause hormone replacement therapy… . 👯‍♀️And surround yourself with positive people - like those in my coaching group!… . ✨We uplift each other as we manage challenging times… . 🤳🏻Let’s talk to see if you’d be a good fit for the group… . #menopause #menopausesupport #signsofmenopause #HRT
✳️Simple 4 exercise ab circuit to start or end ✳️Simple 4 exercise ab circuit to start or end your workouts (or do on it’s own)… . 👙Mountain Climber – 10 repetitions per side… 👙Plank – 60 seconds (do a modified plank on your knees if needed)… 👙Side Plank – 30 seconds per side… 👙Bird Dog – 10 slow repetitions per side… 😊Repeat 2-3 times… . 💥This will... ✔️ strengthen your core... ✔️build strong abs... ✔️protect your low back... ✔️help to lose your menopause belly… . ⭐️Win - win - win!… . 🍴Nutrition plays a HUGE part in the game. You can’t simply exercise belly fat away… . ❌No diet is required- just sensible eating... . 🙄Confused? ... . 🙋‍♀️ I can help… . #Bestabmoves #Menopausefitness #Loseyourmenopausebelly #Menopausesupport
🙌🏻Try this & tag me!… . 🙏🏻Thanks for 🙌🏻Try this & tag me!… . 🙏🏻Thanks for the challenge @jodie.gym… . 🔥This is a great hip mobility test (I cheated by using my lifters😱)… . 👉🏻You may also find that your ability to get into proper position for this test is limited by ankle mobility & raising your heels slightly will help… . 👵🏻I’m pretty happy that at a few months away from 60 & with a total hip replacement, I can still do this, ungraceful as it is… . ❓How about you? Give it a go?… . 👉🏻Use supports at first, practice a bit, 🤳🏻tag me if you try… . 😂And if you can’t do it, who cares!… . ⏳Just keep moving in the ways you can because when you stop moving, the aging accelerates!… . #Hipmobility #Menopausefitness #Thisis59 #Remixthis #Keepmoving
🏔🏖Mountains or beach?… . 🤔If you had to 🏔🏖Mountains or beach?… . 🤔If you had to choose, what would it be?… . 🙌🏻How about both?… . 😂Because if you have a choice of two things and can’t decide, take both. [Gregory Corso]… . 🏔These mountains never get old…. . 🙏🏻So grateful to be able to get out an enjoy the mountains with @official_alan_webster 🏖the beach is up next!… . #mountains #beach #rocky mountains #kananaskis #menopausefitness #getoutdoors #getoutside #myhappyplace
💁‍♀️Your workouts are only good if you’ 💁‍♀️Your workouts are only good if you’re doing them!… . 💪🏻If you need accountability & the watchful eye of a coach, try working out with my team & me… . 🤳🏻I do weekly check ins to keep you accountable to your goals… . 💥We can modify/intensify exercises to suit your needs… . 💻All workouts are recorded so you have 200+ to chose from (ranging from 6-40 minutes)… . 🙌🏻Less than $2/day with coupon code for my Black Friday sale… . ✅Cancel anytime… . ❌⚖️Yes, this is a sales-y post, but I’m compelled to help you find a way to avoid weight gain over the holidays & home workouts might be just the thing for you… . 🤳🏻Message me #blackfridaysale for the coupon code… . #homeworkouts #menopausefitness #getacoach #trainathome
💥Motion is lotion🧴… . 👉🏻Or in other 💥Motion is lotion🧴… . 👉🏻Or in other words: if you don’t move it you lose it… . 🧘🏻‍♀️Simple mobility moves like the 13 stretches here can: . 😫Decrease back pain… 🏋🏼‍♀️Keep you functional… 🤕Prevent injury… . 🙋🏼‍♀️I’m here to help you keep moving pain free!… . 🤳🏻Message me #STRETCH to get a free guide🧘🏻‍♀️… . 💁🏼‍♀️Do you practice mobility moves like these?… . #backpainrelief #menopausefitness #stretchmore #dailystretch
👵🏻Are you aging physically too quickly?… . 👵🏻Are you aging physically too quickly?… . ⏳This sit-to-rise test, developed in 1990, was supposed to be a predictor of longevity…. . 🎯The goal of the test is to get on & off the floor without touching hands to the floor or any other support…. . 🙌🏻While the original study had some limitations, it’s still a good test to access your strength & mobility as you age… . 📕A 2020 study showed that less than 8% of men & women aged > 55 years old were able to perform this without assistance of some sort😱… . 📘https://doi.org/10.1177/2047487319847004… . 🤷🏼‍♀️Why should you care about this test?… . 🦴Broken bones are a huge factor, particularly for women 65+ who more commonly suffer from osteoporosis… . 👉🏻Broken bones often happen while doing everyday things like using stairs, tripping with something in your hand, slipping in the bathroom, etc… . 🦴A hip fracture for people over the age of 65 often results in a 20% or higher mortality rate within a year of the injury☠️… . 👉🏻If this test is a challenge for you, it’s not too late to do something about it!… . 🏋️‍♀️Resistance training 2-3x a week is a must… . 🙋🏼‍♀️I can help! 🤳🏻Message me… . ❓Will you try this test? Give it a try, remix this reel or tag me in a story😉… . #sittorisetest #agewell #menopausefitness #preventbrokenbones #preventivefitness #thisis59 #fitnesschallenge
😐Sore knees? You can still get a leg friendly, 😐Sore knees? You can still get a leg friendly, butt lifting workout without aggravating your knees… . 👉🏻Remember, you can’t spot reduce! But you can activate & strengthen your glutes & who doesn’t want a perky muscular bum?🍑… . ⏱Do 30 seconds of each exercise… . ✔️KB swings… ✔️Single leg RDL weak side… ✔️Single leg RDL strong strong side… ✔️Single leg glute bridge pulse weak side… ✔️Single leg glute bridge pulse strong side… ✔️Donkey kick weak side… ✔️Donkey kick strong side… ✔️Fire hydrant weak side… ✔️Fire hydrant strong side… . ✳️add a DB if you can maintain proper form… . 👀Notice how I recommend training the weak side first?… . 💪🏻You’ll always have a weak/strong side, but you can lessen the gap by starting with the weak side first… . 🤷🏼‍♀️Want more direction? Happy to help you with personalized programming or group training. I’m just a message away🤳🏻… . ❓Will you try this one?… . #soreknees #glutetraining #buttworkout #menopausefitness #menopausesupport
💪🏻Muscle mass can predict survival rate as w 💪🏻Muscle mass can predict survival rate as we age👵🏻… . ⭐️And, the QUALITY of your life depends on your muscle mass… . 👉🏻Muscle is literally the fountain of youth & it becomes more important as you age… . 😳Sarcopenia (muscle wasting) is real… . 📕Srikanthan, P., & Karlamangla, A. S. (2014). Muscle mass index as a predictor of longevity in older adults. The American journal of medicine, 127(6), 547-553… . 🥩Without adequate protein, it’s impossible to maintain your current muscle or add new muscle… . 🍗The RDA for protein is no where near enough. At 0.8g per kilo of body weight, this is barely enough to survive let alone thrive… . 🥚Consider eating closer to 2g protein per kg of body weight or 1g protein per (desired) pound of body weight… . 💪🏻If you want to keep the muscle you have, you must do something about it now… . 😐Even though protein isn’t the ‘fun’ food for most, bump it up… . 🏋️‍♀️And add resistance training 2-3 times a week at minimum… . 🙅🏼‍♀️That is, unless aging well isn’t on your ‘to do’ list… . ⏳You can’t do anything about the passage of time, but you can fight like he!! to age well… . 💥I know I am!… . 🤷🏼‍♀️Want a place to start? Let’s talk🤳🏻… . #sarcopenia #eatmoreprotein #menopausehealth #menopausefitness #healthyaging #agewell #peterdiamandis #tombilyeu #impactheory
🤬Hate exercise? Don’t do it alone… . 👯‍♀️You’re more likely to stick to it when you workout with a friend or a coach… . 🏋🏼‍♀️Want to workout with me?.. . 🙋🏼‍♀️My team & I do live workouts weekly & you can have access to 200+ on-demand videos… . 🙃AND, I’ll hold you ACCOUNTABLE to do the workouts!… . 🤳🏻Message me #blackfridaysale for a coupon code for 40% off my workout program for 6 weeks!… . ✳️PS. Here’s what we did in this Saturday workout… . 7 Rounds… ✔️10 KB swings… ✔️plank (while partner pushes sled)… ✔️50 ft weighted sled push (while partner planks)… ✔️7 HSPU’s (or push ups)… ✔️7 T2B (or knees to chest or dead bugs)… . ⏱It took about 20 minutes… 👉🏻you could swap in burpees for the sled pushes… . #workoutpartner #workoutwithme #blackfriday #menopausefitness
😫You can always find a reason to skip a workout 😫You can always find a reason to skip a workout… . 🙋‍♀️Me too!… . 🙇🏻‍♀️🥱I felt too busy & too tired to workout this day, so I implemented the ’10 minute rule’⏱… . ⏱The deal is that you do 10 minutes of movement & then either give yourself permission to skip out or (more likely), finish the workout & feel much better!… . 🏋🏼‍♀️Want to workout with me?.. . 🙋🏼‍♀️My team & I do live workouts weekly & you can have access to 200+ on-demand videos… . 🙃AND, I’ll hold you ACCOUNTABLE to do the workouts!… . 🤳🏻Message me #blackfridaysale for a coupon code for 40% off my workout program for 6 weeks!… . ❓Will you try the 10 minute rule to get your workout in sometime?… . #10minuterule #workoutsolutions #menopausefitness #getgoinganyways
❌Don’t listen to me… . 👂🏻Listen to sle ❌Don’t listen to me… . 👂🏻Listen to sleep expert & author of ‘Why We Sleep’, Matthew Walker… . 1️⃣His number one sleep tip is to maintain the same schedule weekdays and weekends… . 😐No fun? Neither is sleep deprivation and the health risks related to it… . 😖In menopause, there are so many things out of your control, sleep is one of those things that you can control - or even if sleep doesn’t come easily, you can at least set the scene for better sleep… . 🛌Do you have a regular bedtime? . ⤵️Post an emoji that describes YOUR sleep!… . #bettersleep #sleepbetter #menopausesupport #gettobed #regularbedtime #whywesleep #matthewwalker
💥You can save yourself a lot of calories by put 💥You can save yourself a lot of calories by putting some time between you & food… . 😐Sometimes you may not even be hungry & you’re eating from habit or boredom🥱… . ⏱Set a timer for 5 minutes, decide if you’re bored or actually hungry… . 😜This will help curb mindless eating… . ⏱Oh, and remember to eat slowly and stop eating before you’re full because it takes 20 minutes to tell your brain that your belly is full… . 💁🏼‍♀️Need more ideas to lose weight effortlessly?… . 💻My Nutrition Academy is full of simple, easy to implement tips & I make a personalized plan for you… . ☝🏻Hit the #linkinbio or message me for info… . #mindlesseating #intentionaleating #menopausenutrition #menopausenutritiontip #nutritionacademy
❌😱Don’t panic when the scale bounces around ❌😱Don’t panic when the scale bounces around… . ✅That’s just what it does… . 👉🏻There are PLENTY of reasons the number changes daily… . ⚖️Daily weighing provides MORE data points so you can understand your body better… . 📈📉Daily weighing also helps neutralize the number on the scale to JUST A DATA POINT…. . 👉🏻It’s not the weight each day that matters so much as the TREND… . 💁🏼‍♀️Do you weigh yourself daily?… . 🤔Want to understand more about nutrition and your body? Enroll in my Nutrition Academy #linkinbio . #dailyweight #weightfluctations #menopauseweightloss #neutralizethescale
❓Can you pass this ‘Ole Lady’ test?… . 🙏🏻Thank you @squat_university for the inspiration… . 👵🏻Losing your balance as you age is a very real issue… . ⚖️Your ability to maintain your balance decreases with age… . 😱This correlates with increased injuries related to falls (also as you age)… . 💪🏻If you want to protect yourself from falling & continue to do all the things you want as you get older, it’s important to build your strength NOW… . 🤷🏼‍♀️Want to get stronger by working out with me?… . 🏷I have an early Black Friday sale coming up… . 🤳🏻Message me #blackfridaysale for a coupon code to save 40% for 6 weeks of Live and on-demand workouts!… . #blackfriday #blackfridaysale #balance #oldmantest #oleladytest #menopausefitness #thisis59
😕All diets fail… . 👉🏻Unless you create 😕All diets fail… . 👉🏻Unless you create habits that support your weight loss… . 🛑Stop ‘dieting’… . ✅Start changing habits… . 🙋🏼‍♀️Happy to share what habit changes will yield the most benefit, especially for menopausal women… . 🤳🏻Shoot me a message and let’s talk!… . https://pubmed.ncbi.nlm.nih.gov/32238384/ . #habitchange #stopdieting #menopausenutrition #lifestylechanges
❓Are you actually hungry? Or bored?…… . 🕰 ❓Are you actually hungry? Or bored?…… . 🕰You can save yourself a lot of calories by putting some time between you & food… . ⏱Set a timer for 5 minutes, decide if you’re bored or actually hungry… . ✅This will help curb mindless eating… . 🤔Oh, and remember to eat slowly and stop eating before you’re full because it takes 20 minutes to tell your brain that your belly is full… . 💁🏼‍♀️Need more ideas to lose weight effortlessly?… . 💻My Nutrition Academy is full of simple, easy to implement tips & I make a personalized plan for you… . 🤳🏻Let’s talk… . #nutritionacademy #mindlesseatingsolution #intentionaleating #menonpausenutrition #boredom
🙄Ladies 40+ is your memory failing?… . 📉As 🙄Ladies 40+ is your memory failing?… . 📉As estrogen declines, your memory can be negatively affected… . 😐While there are some age related issues that are out of your hands, the behaviors below can aid your memory… . 😴Protect your sleep…
🍎Eat whole & healthy foods (limit low quality processed foods)…
🐟Include an Omega 3 supplement
💪🏻Exercise your body…
🧠AND exercise your brain with things like learning new things, reading, games, socializing… . 😊Of course these are some of the same things that will also reduce other annoying menopause symptoms… . ⬆️Join my free 5 day mini menopause makeover challenge #linkinbio to discover more ways to look & feel during the challenging time of menopause… . #Memory #Menopausememory #Menopausesupport #Memoryloss
🤳🏻Message me #warmup for a full body dynamic 🤳🏻Message me #warmup for a full body dynamic follow along warm up sample & I’ll send you the full video🎥… . 🔥Your warm-up prepares your muscles & joints for your workout… . 🤕Warming up reduces the risk of injury… . 💪🏻As well, once you’re warm, you’ll feel stronger & more energized⚡️… . 👉🏻Focus on dynamic full range of motion movements in your warm up… . 🧘🏻‍♀️Save the slow static stretches for your cool down… . 🤔Remember: Don’t skip your warm-up!… . 🙌🏻If you have no time to workout, you can even just do a 5 minute full body dynamic warm up & you’ll feel better for having done a little something… . 🙃Happy to send you the full video, message me #warmup … . #warmup #dynamicwarmup #menopausefitness #menopausesupport

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