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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!… . 🥩Pickle juice makes a delicious, meat tenderizing marinade base… . 🧂Throw in a variety of your favourite spices & marinade in the fridge or freezer… . 🍗Use with chicken, pork or beef… . 😋Yum!… . 👉🏻Want more ways to include healthy protein into your diet? Join my upcoming 6 week Menopause Makeover Challenge… . 💥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… . 🤳🏻Message me #makeoverchallenge to SAVE $200 (before Sept 1st)… . #makeover #challenge #menopausemakeover #menopausematters #menopausenutrition #menopausefitness
❌Don’t exercise to lose weight… . 🏋️‍ ❌Don’t exercise to lose weight… . 🏋️‍♀️Exercise is for FUN & FUNCTION… . 🍎Your nutrition is the driver of the bus of weight loss… . 🤔Our generation was raised to think we could sweat off the pounds🥵… . ⏱It's time to change that thinking around… . 👉🏻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… . 👀Focus on your NUTRITION for weight loss… . ✌🏻Combine both healthy nutrition & exercise to really get results happen!… . ❓Need some help? Join my upcoming 6 week Menopause Makeover Challenge for support with both exercise & nutrition… . 🤳🏻Message me #makeoverchallenge for details… . #challenge #Menopausematters #Menopausesupport #Exerciseforfun #Nutritiontruth
😫Do you have back pain when squatting?… . 👉🏻You might be making this common squat mistake… . ⬇️Your head controls the spine, so when you drop the chin your chest falls forward & you load the lower back😖… . 👀Instead, focus your eyes where the wall & ceiling meet… . ⬆️This will keep the head & chest high putting more load on your legs & not your lower back🙌🏻… . ❓Would you like a coach to give you real time form correction?… . ⭐️Workout with me & my team with my upcoming 6 week Menopause Makeover Challenge… . 💪🏻🍎You’ll get 100’s of LIVE & on demand workouts as well as answers about nutrition to help you reach your ideal weight… . 🤳🏻Message me #makeoverchallenge for info & a coupon code!… . #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… . ❌So don’t set yourself up for failure😟… . 👉🏻Here’s a strategy that works for me & for my clients too… . ⚖️Weigh yourself before you go… . 💥Aim to MAINTAIN your weight within 1-2lbs of your starting weight… . 😋ENJOY food while on vacay (but don’t stuff yourself)… . 🚶‍♀️Stay active on your holiday🚴‍♀️… . ⭐️Side note, you don’t need to do formal workouts!… . 🏡Upon returning, get back into your normal healthy routine right away… . ⚖️Weigh yourself a few days AFTER your return (to account for water retention)… . 🤓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… . 🙋🏼‍♀️Happy to help you - message me for details… . ✈️Did you go on holidays this summer?… . ⚖️Were you able to maintain your weight?… . #holidaystrategy #menopauseweightloss #menopausematters #menopausesupport #nutritionacademy #Sustainableeating
💥YOU didn’t fail, the diet did… . 👉🏻P 💥YOU didn’t fail, the diet did… . 👉🏻Probably because the diet was unsustainable & didn’t built the necessary habits to maintain weight loss in the first place… . 😐And, if you can’t maintain a diet, you won’t be able to maintain any results you might get🤦🏼‍♀️… . 💁🏼‍♀️My solution is to STOP dieting & start eating the foods you love using healthy habits & the scientific principles that promote long term weight loss… . 👉🏻That’s why I created the Nutrition Academy… . 🎯My goal is to provide the info you need to finally achieve your ideal weight… . 🤓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... . ⭐️It’s a resource for women with practical & actionable info to achieve lasting weight loss… . 🎥It includes short digestible videos with pdf’s/resources for download… . 📝I’ll create a personalized nutrition plan for you & you’ll get lifetime access (even when I add more modules)… . 🤳🏻Message me or comment with the word: #ACADEMY for info on how you can get into the Nutrition Academy (with a coupon code!)… . ⭐️You’ll also get priority access to my upcoming Menopause Makeover Challenge (with a deep discount)… . #menopausemakeover #menopausematters #menopauseweightloss #menopausesupport #stopdieting #sustainableweightloss
Put your 🍑 into it!… . 💪🏻Seriously, the Put your 🍑 into it!… . 💪🏻Seriously, the key to a strong plank & push up position is to tighten your glutes… . 👉🏻Pull your belly button into your spine… . 💪🏻This will increase your core strength & protect your back… . ⭐️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… . #menopausefitness #menopausesupport #menopausematters #Plank #Plankbetter #workoutform
❌No pain no gain isn’t always the case!… . 😫If you’re experiencing joint pain, it’s time to stop & reassess…. . 👉🏻You can train other body parts, rest & ice (for pain relief). If pain doesn’t improve in 4-5 days, seek medical advice… . ✅However the saying, ‘No pain no gain’ can also be true!… . 🤔You just need to know what kind of pain is okay to work through… . 🔥Burning in the muscle belly, even on both sides of the body that dissipates after cessation of exercise is okay 👌🏻 … . 🏋️‍♀️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… . #Trainsmart #nopainnogain  #menopausefitness #menopausesupport
🤸🏼‍♀️Want to learn how to handstand wa 🤸🏼‍♀️Want to learn how to handstand walk?… . 🙌🏻This is one of my favorite skills that I learned in the last 3 years… . 🙋🏼‍♀️I’m 59 & if I can do it, so can you with some practice & patience… . 👉🏻You’ll need to be able to do a supported handstand first so, check out my handstand progression videos before attempting to walk… . 💥Okay, here we go!… . 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… .
2️⃣Transfer weight by alternating lifting each hand. Work up to 10… .
3️⃣Now do alternate shoulder taps. Work up to 10… .
4️⃣Next do alternate hip taps. Work up to 10… .
5️⃣Now try to gently kick away from the wall & hold. Work up to 5-10 seconds… .
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… .
7️⃣You’re ready to try kicking up into a free standing handstand hold & taking a few steps… . ✳️This is an advanced skill that takes lots of practice so don’t get discouraged when it doesn’t happen overnight… . 👉🏻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… . 😅I’m excited for you to try this. Please tag me in any posts or stories!… . 🙌🏻Have fun & happy handstand walking!… . #handstandwalk #thisis59 #challengeyourself #handstandchallenge #menopausefitness #ageisjustanumber
😬Working out doesn’t always feel good… . 🙌🏻But it always feels good to take care of your health… . 🤔Think of the bigger health picture on those ‘low energy-wanna stay on the couch’ days🛋... . #Menopausefitness #Selfcare #Doitanyways #Thisis59
🪴Taking care of plants is similar to taking car 🪴Taking care of plants is similar to taking care of yourself… . 💦☀️🍃With plants, you just need to be intentional with watering, providing sun & trimming leaves… . 🤔Just transfer the practice of being intentional with small habits to your own health… . ❓Need some support or don't know where to start?… . 🙋🏼‍♀️I gotchu… . 📲Start by watching my reels here & for something more personalized, let's talk… . 🤳🏻I’m only a message away… . #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!… . 👉🏻You can neutralize the position of the wrist by using hex dumb bells… . ✅This should help reduce or completely eliminate wrist pain… . 🙏🏻Your welcome!😉… . ❓Will you try this?… . ⭐️Do you want to workout with me for 50% off this summer?… . 🤳🏻Message me ‘summer’ for a coupon code!… . 👯‍♀️Ps Share this with a friend with sore wrists!…
💪🏻Want a stronger back?… . ❌If you’re 💪🏻Want a stronger back?… . ❌If you’re doing DB rows, you may just be using the arms & not engaging the back muscles at all…. . 👉🏻Instead, brace yourself, pull the shoulder blade in towards the spine to engage your back… . 🤔Think about moving the DB up without bending your arm at first… . 👉🏻Then pull the DB to your ribs & slowly lower… . 💪🏻This will increase back strength so you can do fun things like pull ups & chin ups!🔥… . ❓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!… . #DBrows #menopausefitness #menopausesupport #menopausematters #rowbetter #workoutform #buildastrongerback #backhealth
🔪Have you had abdominal trauma or surgery?… . 🔪Have you had abdominal trauma or surgery?… . ❌🔥If so, your core muscles may not even be firing & you need to ‘turn them back on’… . ⭐️Here’s how… ✔️press your back into the floor… ✔️find your hip bones & move inward slightly… ✔️cough… ✔️feel the muscles tighten… . ✔️Now try to keep that muscle tight... . ✔️Lift one leg up, hold the contraction for up to 30 seconds…. . ✔️Repeat on the other side… . 😳This will ‘wake up’ the dormant muscle so that you can build a strong core once again… . 🙋🏼‍♀️Would you like a coach to give you real time coaching to build your strength back?… . ⭐️Workout with me for 50% off this summer… . 🤳🏻Message me ‘summer’ for a coupon code!… . corestrength menopausefitness menopausesupport buildabettercore transverseabdominus
🤥I lied… . ❌This stretch alone won’t redu 🤥I lied… . ❌This stretch alone won’t reduce your waist… . 🙌🏻But better posture will make your waist look smaller!… . 🪑🖥🚘📱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... . ⭐️This stretch will… ✔️Improve posture… ✔️Improve flexibility… ✔️Improve digestion… ✔️Improve sleep… ✔️Improve concentration… ✔️Reduce neck tension… ✔️Reduce upper back tension… ✔️Reduce stress… ✔️Reduce headaches… . 👉🏻So in addition to all these benefits, the appearance of a smaller waist is pretty cool👍🏻… . ❓Will you try this?…. . 👯‍♀️Share with your office friends… . #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… . 🌟There’s almost always ‘something’ that you can do to keep moving… . ✅This will keep you in the ‘habit of exercise’… . 👂🏻So listen to your body… . 💪🏻Work other muscle groups… . 👉🏻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)… . 🍎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… . ☝🏻This is week 1… . 🙃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… . ❓Need some help? . 🙋🏼‍♀️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… . 🙃You don’t need to ‘feel’ like doing the healthy things… . 👊🏻💥You just need to do them… . Even if you half 🍑 it some days… . 🙌🏻Doing a little something is better than doing nothing at all… . 🔥Because ACTION brings results… . 🖤So altho this is a tough love sorta message, ❤️it’s sent with all my love because I know you can do it!💥… . ⭐️Nike has it right: Just do it… . 🙋🏼‍♀️I'm happy to support you with developing any of these habits, let's talk🤳🏻… . #justdoit #takeaction #menopausesupport #menopausefitness #menopausenutrition
🙌🏻Proud Mama moment☺️… . 🩸💦😢F 🙌🏻Proud Mama moment☺️… . 🩸💦😢Few saw the blood, sweat & tears behind this 30 sec highlight… . 🙏🏻Thank you to those who did & who know the heart & soul this girl puts into achieving her goals… . 🌎The world is just seeing what we’ve known all along… . 🏆You are a champion Hannah… . ❤️Love you to the moon 🌙 & back💕… . ✅First Commonwealth Games… ✅Personal best 97 kg CJ… ✅171kg total… ✅Qualified for World Championships… 🥉Bronze for Canada… . #Olympicweightlifting #Weightlifting #49kg #Commonwealthgames
❓💦How much water do you need?… . 💥One of ❓💦How much water do you need?… . 💥One of the easiest ways to promote weight loss is to ensure that you’re hydrated… . 😣And yet, many of us find it a challenge to drink up or even know how much we should be drinking… . ➗Divide your body weight in pounds by 2, this is how many ounces you can shoot for daily… . 💦ALL liquids (except alcohol) can be added into this count… . ☕️Coffee (or caffeinated drinks) can have a diuretic effect because caffeine is a smooth muscle relaxant… . 👉🏻So if you take in lots of caffeine, you may not want to include those drinks in your water intake count… . ☀️Also, drink earlier in the day so your sleep isn’t interrupted at night🌙… . 💁🏼‍♀️Need more weight loss tips? Enrol in my Nutrition Academy 👆🏻#linkinbio… . #hydration #howmuchwater #menopausematters #menopausenutrition #menopauseweightloss
⭐️Try this tip for a stronger push up… . 💪🏻The strengthening portion of the movement when you lower your body to the floor… . 👉🏻This is called the ‘eccentric’ contraction… . 🌟Try a ‘hand release push up’… . ✔️Slowly lower your chest to deck… ✔️Lift your hands off the ground… ✔️Get back into a plank position anyway you can… ✔️Repeat!… . 💪🏻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!.. . 🚽Unless you want bathroom assistance as you age… . 🏋🏼‍♀️Squatting is the MOST functional lower body movement you can do… . 🔥Do some form of squatting so over time you can maintain your strength & dignity!… . ✳️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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