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willpower

February 24, 2018

By Shawna Kaminski

📊Your weight is going to fluctuate, in menopaus 📊Your weight is going to fluctuate, in menopause & otherwise… . ❌But don’t give up on daily weighing!… . 📈📉It will help you connect the dots between your behaviors & results… . ⚖️Whether you’re trying to lose weight, maintain (or gain weight), weight fluctuations are NORMAL in menopause or any time… . 🤔Instead, just use your weight as data, the more you weigh, the more data you’ll have… . 🤳Message me #bounce and I’ll send you the full video with 10 reasons why your weight bounces around… . #weighyourself #dailyweight #weightfluctuations #menopausesupport #connectthedots
🤷🏼‍♀️What’s an AMRAP? It stands for 🤷🏼‍♀️What’s an AMRAP? It stands for ‘as many rounds as possible’… . ⤵️Here’s a fun workout geared for beginner through advanced, depending on your fitness level & access to equipment… . ✔️10 calorie row OR 5 burpees… ✔️5 pull ups OR 5 DB rows… ✔️5 HSPUs OR 5 push ups… ✔️5 Barbell squats OR 5 squats (any kind)… ✔️5 T2B or 30 second hollow hold… . 💥Repeat until the 20 minutes are up or however long you have to train!… . 🤔Remember the saying: All or SOMETHING!… . ❌You don’t need to train for hours to reap the benefits… . 📆Frequency of exercise is more important than duration. Just do what you can, even if that’s only 10 minutes… . ❓Want more ideas? I have 35+ tutorial exercise videos & bonus workouts for you!… . 🤳Message me #trainsmarter & I’ll provide immediate access!… . #Amrap #Menopausefitness #Allorsomething #Homeworkout
🤷🏼‍♀️Are Your Abs Even Working?… . 🔪🩸If you’ve had any kind of abdominal surgery, your body switches off those muscles & you need to consciously turn them back on… . 💥This video shows how you can get the transverse abdominal moving again… . 🙃Give it a go… . 🤳🏻Message me #abs to get the full video… . ❓Will you try this?… . #menopausefitness #flatbelly #bikinibelly #howtogetstrongabs #plank #strongcore #strongabs #betterwithage
😫Back pain when you squat?🏋🏼‍♀️… 😫Back pain when you squat?🏋🏼‍♀️… . 👀Your head controls the spine, so keeping your eyes on where the wall & ceiling meet will help keep your eyes & chest up… . 🙃This will alleviate the low back pain you may be feeling if your chest is dropping… . 🤳🏻If knee pain is an issue, message me #squats for the full length video… . #squatmore #menopausefitness #howtosquat #backpain #lowbackpain #lowbackpainrelief #squatbetter
❌Don’t break the streak!💥… . 🎯Set a sm ❌Don’t break the streak!💥… . 🎯Set a small goal & attainable expectation for yourself… . 📆Keep a physical calendar & add a ✅check mark each time you do your ‘uncomfortable’ task… . 👉🏻Set the bar LOW but be consistent… . 🕰Things get less uncomfortable over time!… . 🤳🏻Happy to help with accountability to those healthy habits you’re trying to build! I’m only a message away… . ❓What habit would you like to add?… . #healthyhabits #dontbreakthestreak #menopausehealth #menopausefitness
💸Save your money! Don’t fall for any ‘weigh 💸Save your money! Don’t fall for any ‘weight loss’ food or supplement… . ☝🏻But one DOES exist (actually two ✌🏻keep reading)… . 🥩🍗🍤It’s simply PROTEIN… … ✅Protein keeps you fuller longer… . ✅It takes more calories to digest… . ✅It’s the only macro that builds muscle… . ❓How much protein do you need? ⬆️Check my story today or my grid for the answer… . 🤳Or message me #protein & I’ll send you the full length video that also provides a second food that keeps you feeling fuller longer… . #Eatmoreprotein #Proteinforthewin #Howtoloseweight #Menopauseweightloss #Menopausenutrition
🚽No one wants assistance on the toilet!… . 🕰But over time, you may need it if you stop squatting… . 😫If you have sore knees, you can still do some form of squatting to build & maintain the necessary leg strength to age gracefully… . ⤵️Here are two options… . 1️⃣Simply modify the depth that you squat. You don’t necessarily be ‘🍑 to grass’ to benefit from the squat. Go the the depth you can that doesn’t irritate your knees… . 2️⃣Alternatively, do a wall sit. Again you can modify depth if needed… . 🏋🏼‍♀️Squatting is one of the MOST functional movements… . 🪑If you stop squatting, over time you’ll lose the muscles that allow for independence, which means you’ll likely need assistance in the bathroom🚽… . 👵🏻’Age gracefully’ with me!.. . 🙋🏼‍♀️My team & I do LIVE workouts weekly. Most importantly, I hold you accountable to the activity level YOU select with twice weekly check ins… . 💥Message me #workout to get started with a free week… . #squat #agegracefully #menopausefitness #dontstop #dontstopsquatting #keepmoving
👩🏼‍🍳 Cooking has never been my best sub 👩🏼‍🍳 Cooking has never been my best subject so… . 🤔I’ve found some ‘work-arounds’ to appear like a genius in the kitchen😂… . 😀Feel free to steal my strategies to up YOUR cooking game!… . 👩🏼‍🍳Bad cooks: any other tips?… . #Badcook #Keeptrying #Kitchenfails #Menopausehumor #justorderin #justeatout
❤️The world became a better place this day 26 ❤️The world became a better place this day 26 years ago… . 🤦🏼‍♀️Don’t ask how I managed to birth this mountain of a man😳… . 💕I couldn’t be more proud or love my ‘baby’ boy more… . 🎂Happy birthday Sam!… . #birthday #bestson #family #letseat #familydinner #proudmama
🤷🏼‍♀️Should you count calories?… . 📕In a study of 1700 participants, those that did some form of food tracking lost TWICE the weight⚖️… . 📕https://www.sciencedaily.com/releases/2008/07/080708080738.htm … . 🤔So before you totally dismiss food tracking, think again, because you don’t necessarily need to count calories… .
🥩🥦You may consider tracking protein & fiber because these are things that will keep you fuller longer in addition to other benefits… .
😋The fact that you are more satiated will help you eat less calories overall & this will create the calorie deficit necessary for fat loss… . 👯‍♀️Accountability to someone you don’t want to disappoint is another helpful tool to achieving lasting fat loss results… . 🙋🏼‍♀️Need someone in your corner? Let’s talk!… . ❓Do you count calories?… . ❓Want more? DM me #calories and I’ll send you the YouTube link to the full video… . #caloriecounting #countcalories #menopauseweightloss #menopausenutrition #howtoloseweight
📆It’s FREQUENCY of exercise that’s more imp 📆It’s FREQUENCY of exercise that’s more important than duration⏱️… . 💥You can always fit fitness in - if you lower the bar!… . ❌You don’t always need an hour long session, sometimes just a few minutes will do… . ⤵️Here’s a 10 minute bodyweight workout that you can literally do beside your desk… . ⏱️Set your timer for 10 minutes (or however many minutes you have!) & repeat the following five exercises until time is up… . ✔️8-10 push ups… ✔️8-10 wall sit stick ups (this hits your upper back & stretches your chest)… ✔️8-10 surrenders or step ups… ✔️8-10 dead bugs… ✔️8-10 burpees or modified burpees... . 👯‍♀️If you don’t want to ‘do fitness’ on your own, join me & my team. We do LIVE workouts weekly & there are 200+ on-demand follow along workouts to choose from… . ✳️Most importantly, I’ll hold you accountable with twice weekly check ins to make sure you’re doing the workouts… . ➕Plus, you have 24/7 access to me for questions & support… . 🙋🏼‍♀️Message me #workoutwithme for a free trial week… . #menopausefitness #10minworkout #workoutanywhere #bodyweightworkout #noexcuses
🤷🏼‍♀️Want to train smarter instead of 🤷🏼‍♀️Want to train smarter instead of harder?🤔… . 🙋🏼‍♀️If you’re looking for exercise instruction, I’ve got just the thing for you… . 🤳🏻Let me send you 35+ instructional tutorials plus a ‘how to’ on creating your own workouts whether you’re a beginner or an experienced gym rat… . 💥As a bonus, I have my top 5 nutrition secrets & 6 ‘done for you’ workouts that will help you lose your menopause belly for good!… . 🤳🏻Just message me #trainsmarter and I’ll send you the link to access… . #weighttraining #resistancetraining #homeworkouts #hometraining #menopausefitness #doneforyouworkouts
😩Working out on your own can be tough!… . 🙌🏻But I have a solution, especially if you lack motivation, time & opportunity to get to a gym… . 💪🏻Train with my team & me, either LIVE or with pre-recorded workouts… . 💻I have 200+ pre-recorded video follow along workouts (refreshed weekly with new content) as well as LIVE workouts so you can get modifications or ways to intensify your home workout with a coach (often me!)… . 📲Most importantly, you’ll get the accountability you need to ensure you’re actually DOING the workouts with weekly check ins… . 🤳🏻Message me #workoutwithme for a free week… . #workoutwithme #homeworkout #menopausefitness #fitnessmotivation
🕰It’s never too late!… . 😱Don’t be afr 🕰It’s never too late!… . 😱Don’t be afraid to reinvent yourself… . 👩🏼‍🏫After a 20 year teaching career, in my 40’s, I opened a fitness business… . 🤔I discovered how to add digital fitness programming in my late 40’s… . 💻I moved exclusively to online health, nutrition & fitness coaching in my 50’s… . ❤️Follow your passion!… . 🙋🏼‍♀️And if I can help you enjoy improved health as you reinvent yourself even in menopause, let’s talk!… . #linkinbio #reinventyourself #followyourpassion #menopausesupport
Weekend getaway with my ❤️… . 🎿Skiing, ex Weekend getaway with my ❤️… . 🎿Skiing, exploring, chillin’🏔… . ❓Have you been to Radium BC?… . #timeout #mountaintime #weekendgetaway #timeoff
🤷🏼‍♀️Can you enjoy ALL foods guilt fre 🤷🏼‍♀️Can you enjoy ALL foods guilt free?😈… . ❓Is there a problem with some foods?… . NOPE!… . 💥Even in menopause, NO foods are off limits… . ⚠️Unless you have an allergy to them… . ✳️TBH, you can’t eat low quality foods with reckless abandon & still get results… . 🙌🏻But you can eat ALL things in MODERATION✳️… . 🥩🍠🥦🍒Make sure you’re also eating ‘good investment foods’ including plenty of protein & a minimum of 25g of fibre daily… . 🍽🥣Use a plate or bowl, sit at a table and thoroughly enjoy whatever you’re eating😋… . 🙋🏼‍♀️If you need more support, I’ve got your back… . 🤳Let’s talk about how you can continue eating all your favs & still get results… . 🙋🏼‍♀️I check your food log 2x weekly & provide non-judgemental feedback along with accountability to meet your goals… . #eatanything #menopausenutrition #menopausemakeover #menopausesupport #stopdieting
💥Do MORE instead of eating less to lose weight… . ❌And that doesn’t mean gruelling workouts either… . 🚶‍♀️Simply walk more… . ⤵️Here are just a few benefits of walking… . ✔️Tames your sweet tooth… ✔️Lowers blood sugar… ✔️Improves weight management… ✔️Improves cognition & memory… ✔️Boosts immune function… ✔️Eases joint pain…
✔️Improves heart health…
✔️Increases creativity…
✔️Promotes stronger brain performance… ✔️Increases life span… . ☀️This says nothing for the extra sunshine & Vitamin D you’ll benefit from an outdoor walk… . 👟So lace up your shoes & get walking… . 🙌🏻It’s the small things done consistently that make the difference with your health… . ❓How many steps do you do daily?… . #walkmore #walkeveryday #menopauseweightloss #menopausefitness #howtoloseweight
❓How much water?💦… . ❓How much water do y ❓How much water?💦… . ❓How much water do you need?💦… . ➗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… . 🙄Do you always forget how much you’ve drunk in a day?… . 👉🏻Here’s a handy way to keep track of how much water you drink daily… . 📏Measure the size of your water bottle… . ✖️Multiply that by the your water goal… . ➕Add an elastic for each bottle you need… . 👉🏻Every time you finish a bottle, roll that elastic to the bottom of the bottle… . ✳️For example, I’m 120lbs, my goal is 60 oz, my bottle is 20oz, so I want to drink 3 full water bottles before 8pm… . 🙋🏼‍♀️If you want to more tips & tricks to master your weight loss, enrol in my Nutrition Academy… . 🤳🏻Message me #nutritionacademy for a coupon code… . #Hydration #Menopausesupport #Watergoal #Drinkup #Drinkmorewater
❓Mid-afternoon crash?🥱… . ☕️It’s temp ❓Mid-afternoon crash?🥱… . ☕️It’s tempting to go for coffee, but don’t do it!❌… . ☕️Afternoon coffee will mess with your sleep & perpetuate the afternoon drowsiness😴… . ☕️The average half-life of caffeine is 4-6 hours which means that half the caffeine in your 3 pm coffee is still in your system at 9pm😳… . 📕10.1016/B978-0-12-375083-9.00033-7 … . 👉🏻Instead of a caffeine bump, get moving💥… . 🚶‍♀️Go for a walk or even do some jumping jacks by your desk… . ↘️Two more tips to for better sleep & overall alertness include… . 1️⃣Getting 10 min of morning sunshine within 60 min of waking☀️… . 2️⃣Delaying your morning caffeine by 60-90 min… . 😱These things may seem difficult, but I promise if you give them a try, your day time alertness & sleep will improve!😊… . 🤷‍♀️Who’s with me?… . ❓What’s your best tip for staying alert mid-afternoon?… . #Midafternooncrash #Tired #Sleepy #Menopausesupport #Naptime #Getmoving #Bettersleep #Sleepbetter
😫Here are 3 reasons why you may not be losing w 😫Here are 3 reasons why you may not be losing weight & what you can do about it… . 🤔Remember, you can’t be in a calorie deficit long term!… . 🤯At some point you need to give your metabolism a break so you can save your sanity & your metabolism!… . 😱Increasing calories can be especially terrifying!… . 🙋🏼‍♀️I’m happy to help! Let’s talk! I’m just a message away🤳🏻… . #Menopausediet #Menopauseweightloss #Weightlossplateau #Howtoloseweight #Sustainableeating

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