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how to achieve any goal

February 20, 2018

By Shawna Kaminski

🤔Curious as to what to prioritize with your nut 🤔Curious as to what to prioritize with your nutrition?… . ⚖️If weight loss is your goal, you need to prioritize CALORIE DEFICIT first. But this should be a very slight one so that it is sustainable… . 🍣🥩🥚Next, you’ll want to ensure that you’re getting adequate PROTEIN, at least 100g of protein daily spread out through out the day… . 💪🏻This helps to fill you up as well as it protects your lean muscle from being used for energy… . 🍠🫐🥑Lastly, you can have the remainder of your calories in CARBS & FATS - based on your preferences… . 🥦Aim for a minimum of 25g of fiber because fiber will also help keep you fuller longer as well as provide the many benefits that fiber offers, like reducing hot flashes by 20% among other things… . 👀Check out my feed for other posts on protein & fiber & examples of each… . 🤳If you’d like more direction, message me MACROS & let’s talk… . #Menopausesupport #Menopauseweightgain #Howtoloseweight #menopausefitness #macrosformenopause #menopause #macros #calories deficit #howmuchprotein #howmanycarbs #howmuchfat
🏓Pickle ball anyone?… . 💪🏻You need to b 🏓Pickle ball anyone?… . 💪🏻You need to be strong & agile to play… . ⤵️Here are 5 exercises to improve your game… . ✅around the world lunges… ✅B stance RDL… ✅squats… ✅box drops… ✅push ups… . 💪🏻You can modify or intensify these movements to suit your fitness level…. . ☠️PS. According to the National Safety Council, you have a 1 in 98 chance of dying from a fall… . 🙌🏻So fall prevention training (including these exercises) will not only improve your pickle ball game, it will safeguard your health as you age… . 😃Happy pickle ball playing!… . PS. 🥶If you live in a climate that makes pickle ball difficult to play in the fall or winter, why not improve your strength in the off season?… . 💻Workout LIVE with me and my team (or do On-Demand workouts in your own time) AND get accountability to the habits that matter MOST to your overall health with my Waist Management program… . 😊My Waist Management program is the MOST affordable way to get both fitness and lifestyle coaching from me… . #pickleball #improveyourpickleballgame #strengthtrainingforpickleball #balancetrainingforpickleball #thisis60 #agilitytrainingforpickleball #menopausefitness
❓What do a 🧽sponge and 🧹broom have to do w ❓What do a 🧽sponge and 🧹broom have to do with a healthy gut?… . 🍎They are like fiber in your diet… . 🧽The sponge is similar to soluble fiber.. 💦it absorbs water in the gut… 🐢it slows down digestion… 😋it makes you feel fuller longer… . 🍐Soluble fiber is found in fruit & vegetable pulp, oats, barley, legumes, sprouts & dried fruits... . 🧹The broom is like insoluble fiber… 🥦it is the structural portions of plant material… ❌💦it is insoluble in water… 🧹it acts like a broom to sweep or cleans the gut… . 🥦Insoluble fibre is found in peels of fruits & vegetables; whole grain cereals, millets & nuts... . 💃🏼For women, aim to get 25g of fiber daily… . 👉🏻Want more ways to include healthy fiber into your diet? Join Waist management program… . 💥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… . #fiber #eatmorefiber #menopausematters #menopausenutrition #menopausefitness
🎯Do you focus on LOSING weight or GAINING… . 🎯Do you focus on LOSING weight or GAINING… . ✅health… ✅muscle… ✅strength & function… ✅bone density… . ❓Ask yourself: Am I overweight? Or UNDERmuscled?… . 💪🏻in addition to strength & function, muscle is also associated with… ⏳increased longevity… 🦠reduction in metabolic disease… 🩸improved insulin sensitivity… ⚖️more effective weight management… 🧠improved cognitive function… . 🤔So consider shifting your focus to building muscle before losing weight… . ❓What’s YOUR focus?… . 🙋🏼‍♀️Need some support? Join my most affordable accountability coaching program that will help you GAIN muscle while focusing on the habits that matter most to manage your weight #linkinbio … . #Muscle #Buildmoremuscle #Menopausefitness #Thisis60 #Menopausesupport
🤳🏻Message me #warmup for a full body dynami 🤳🏻Message me #warmup for a full body dynamic follow along warm up sample & I’ll send you the full video🎥… . 🙁As estrogen declines, our bodies tend to feel more stiff, sore and achey… . 🔥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 #menopausefitness #menopausesupport #dynamicwarmup #thisis60

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