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What to Eat Before Exercise

June 12, 2021

By Shawna Kaminski

Confused as to what to eat before exercise?

Here are some guidelines.
If you’d like more direction, grab my book ‘Lose Your Menopause Belly’ here

❓Are you falling for these diet myths?… . ❌Y ❓Are you falling for these diet myths?… . ❌You need to starve yourself… . ❌It’s impossible to lose weight in menopause… . ❌You need to lose 2-3 pounds per week consistently… . ❌You need to cut out certain foods… . ❌You need to exercise an hour a day… . ❌You can’t eat out or go to social events… . ❌You must not stop dieting until you’ve hit your weight goal… . 🔄Let’s flip the script on that… ✅You can feel full while still in a calorie deficit by ‘volume eating’ the correct foods… . ✅Weight loss, even in menopause is totally possible - it may take a different mindset with more patience & consistency… . ✅Weight loss is NOT linear & 1/2-1 lb weight loss/week is sustainable & excellent progress… . ✅ALL foods are acceptable in your plan (just not ALL the time)… . ✅Moderate exercise & general movement, like 10K steps/day are more doable… . ✅You can learn to eat in restaurants & navigate social events & still stay in a calorie deficit… . ✅Taking a diet break is helpful & often needed to keep your sanity & avoid metabolic adaptation (where your metabolism slows down)… . 👉🏻Slowly changing your habits is better than ‘going on a diet’ for sustainable weight loss… . 🙋‍♀️I can help, message me🤳🏻… . #sustainablefatloss #stopdieting #howtoloseweight #dietmisconceptions #fatlosslies #stopdietculture #habitchange #smallchanges #menopausemyths #menopauseweightloss #menopausesolution #menopauseweightgain #menopauserelief #sloweightloss #progressnotperfection #slowprogress #weightlossplateau #stickwithit #dontgiveup
❌You don’t need fancy equipment or a gym membe ❌You don’t need fancy equipment or a gym membership to tone your tummy & strengthen your upper body💪🏻👙… . 🙄The lowly push up is seriously underrated… . 👍🏻There are a number of variations so that anyone can do a push up… . 👉🏻Make sure to keep your body very ‘plank like’ & keep the elbows in close to protect the shoulders… . ✅Here’s a progression to build up to what would be called ‘regular’ push ups (& beyond)… ✔️wall push ups… ✔️incline push ups… ✔️plank hold (work up to 1 min)… ✔️kneeling push ups… ✔️straddled push ups… ✔️regular push ups… ✔️decline push ups… ✔️eccentric push ups do a 3-4 second descent (this is the strengthening phase of the movement)… . Try an ‘EMOM’ - do 3-5 push ups (of the variety you can do best with good form) every min for 5 minutes… . 💪🏻Want more direction? Want to train with me?… . 🙋‍♀️My team & I do 3x weekly LIVE Zoom sessions so we can coach you in your home, no matter where you are in the world. Reach out to test drive the program for FREE🤳🏻… . #pushups #bestexercise #tightcore #strongarms #menopauserelief #menopauseremedies #selfcare #menopausefitness #menopauseawareness #menopausehelp #menopauseadvice #linkinbio
👁Looking for a magic bullet for weight loss?… 👁Looking for a magic bullet for weight loss?… . 🥩Protein is as close as you’ll get… . 🍗Protein helps to keep you full longer & helps to repair & build lean muscle… . ⚡️It helps manage energy levels by reducing insulin spikes when eaten with carbs… . 🎯Aim to get some protein with every meal & snack (at least 10g)… . ⭐️Most women would do well to have a minimum of 100g of protein spread out the day (or 0.8-1g of protein per desired pound of body weight)… . 🍤Your body can only process so much protein at a time, so aim to have about 25g of protein per serving… . ⚖️Keep in mind that the WEIGHT of the protein source is not how much protein is actually in the source - you’ll see that 25g of protein looks different depending on the source… . 👉🏻Using a food scale is your best bet to measure, but generally, 4 oz is about the size of a deck of cards… . 🖐🏻Another way to eye ball your protein is to have a serving about the size of your palm… . 😔If your weight loss has stalled, there may be other factors at play & it’s NOT that your body is broken!.. . 👁You may just need some outside eyes to troubleshoot for you… . 🙋‍♀️Happy to help! Message me🤳🏻… . PS. Save this post for future reference & feel free to share with someone who needs it!… . #protein #proteinsources #eatprotein #howtoloseweight #menopausesupport #menopauseweightloss #menopauseweightgain #menopausediet #bloodsugarregulation #healthyhabits #everyday #babysteps #proteinforthewin
❌It doesn’t matter how many calories your trac ❌It doesn’t matter how many calories your tracker says you’ve burned… . ⬆️Calorie trackers are wrong - they OVER estimate calorie burn… . ✳️Here’s what’s needed if weight loss is your goal.. . 1️⃣Track your calories to understand your intake… . 2️⃣Stay active - you’ll actually burn MORE calories through out the day when you do things like get 10K steps in… . 3️⃣Be PATIENT - weight loss isn’t meant to be fast… . 4️⃣Keep at it, consistency is key… . 5️⃣Get an outside eye if you’re frustrated… . ⚖️If nothing is happening with weight loss, you’re either… . ❌Not in a calorie deficit (because most of us UNDER estimate calories)… . 😔Or you’re impatient, you need to settle in for the long haul… . 🙅🏼‍♀️That’s why it’s best to NOT go on a diet… . 🚶‍♀️🍎Instead, change your lifestyle so that weight loss occurs slowly over time with habits that are well established… . 🙋‍♀️Happy to help… . #calorietracker #caloriedeficit #patience #menopauseweightloss #howtoloseweight #weightlossplateau #10ksteps #walkmore #NEAT #menopauserelief #simpleweightlosssolution #doitdaily #menopauseweightgain
⛰A change of scenery is always good, especially ⛰A change of scenery is always good, especially when it’s this beautiful💛… . 🙃Today was a much needed breath of fresh air… . 🤯It’s been full on with the recent loss of my Dad & then closing my 14 year old fitness boot camp 3 days later… . 🙌🏻Change is good & I’m excited for what the future holds (check out my #linkinbio to see one thing I’m up to)… . 🤷‍♀️How do you de-stress? . #getoutside #kayaking #kananaskis #upperkananaskislake #destress #stressrelief #grief #loss #newbeginnings #timewellspent #hike #waterfalls #nature #downtime #canada #albertacanada

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