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eat your veggies

May 14, 2019

By Shawna Kaminski

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

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