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how to create your own meal plan

July 27, 2021

By Shawna Kaminski

🐢Recovering from a setback is slow & tedious… 🐢Recovering from a setback is slow & tedious… . 🫤Often times it feels like a useless endeavour… . 👌🏻But little by little, a little becomes a lot!… . ❌Don’t discount the small efforts to get yourself back, small efforts ADD UP➕… . 🏋🏼‍♀️🍎For many, workouts drive nutrition - when you’re training, you’re eating more supportively… . 💥Making healthy eating choices is especially important if you’re recovering from injury… , 🙋🏼‍♀️🦿Recovering from my 2nd hip replacement is a slow process… . 📆This was day 24 post op🔪… . 🙃I’m excited to think that in a couple of weeks I’ll be under a squat bar & in a swimming pool again🏋🏼‍♀️🏊🏻‍♀️… . 🙋🏼‍♀️If you need support with your recovery, I’m happy to help!… . #hipreplacement #setback #menopausefitness #dontquit Menopausesupport
🥱🍑Do you have lazy glutes?… . 🪑If you s 🥱🍑Do you have lazy glutes?… . 🪑If you sit a lot, the answer is likely YES… . ⤴️These exercises are some of the PRE-hab and RE-hab ones I did with BOTH my hip replacements… . 🏋️‍♀️These moves will continue to be part of my warm up for anything squat related because they get the glutes firing… . 🦵🏻Your glutes are one of the largest muscles in the body & you want those muscle to be strong & active… . ❌If you have hip issues, your body may just turn those muscles off due to inactivity or in an effort to protect the hip joint… . ❓Will you give these exercises a try? #Hipmobility #Strongglutes #Hipreplacement #HipRehab #Hipprehab
⚖️Anyone can lose weight on the scale… . 👉🏻By doing a ton of cardio, eating low protein & low calories you can… ✔️lose water💧… ✔️lose muscle💪🏻… ✔️lose bone density🦴… ✔️’possibly’ lose fat🫤… . 😬Ta da! See a lower the number on the scale!⚖️…(But not necessarily fat loss😔)… . 👉🏻This is DIFFERENT from fat loss which through strength training, eating more protein in a MODEST calorie deficit you can… ✔️lose inches📏… ✔️see aesthetic changes in pictures📸… ✔️’possibly’ see weight on the scale reduced⚖️🙃… . ＃The number on the scale is only ONE way to measure progress & not even the best one… . 🙃Try to NEUTRALIZE the number on the scale if FAT LOSS is your goal… . This can be very difficult on your own - that’s why I’m here!🙋🏼‍♀️… . 🤳🏻Happy to have a conversation to show you how YOU can lose fat to become the healthiest version of you… . #Menopauseweightgain #Menopauseweightloss #Menopausesupport #Howtoloseweight
✳️Save this post for those days when time is t ✳️Save this post for those days when time is tight & you feel like you can’t workout… . ⤴️Here are 8 ‘movement snacks’ - do anywhere short bursts of exercise💪🏻… . ⏱️Sometimes all you may have is 5 minutes - and that’s enough to help you maintain your fitness… . 🏋️‍♀️Don’t discount any small amount of movement… . ⏱️In fact, just 6 min of exercise 30 min before eating can improve glycemic control with those with insulin resistance - which, over time will help with weight management⚖️… . 📕https://doi.org/10.1007/s00125-014-3244-6… . 🫶🏻So save (and share) this post for movement ideas on your busiest days🌪️… . ❓Do you do movement snacks?… . #insulinresistence #insulinsensitivity #Movementsnack #Menopausefitness #menopauseweightloss #Menopausesupport #Howtoloseweight #Miniworkout #Keepmoving
🤯Frustrated with what seems like NO progress wi 🤯Frustrated with what seems like NO progress with your fat loss journey in menopause?… . 💁🏼‍♀️Guess what?… . 🍎🏋🏼‍♀️😴🧘🏻‍♀️When you give your body what it needs in terms of nutrition, exercise, sleep and stress reduction - good things will happen - EVEN in menopause… . 🌱Just like you may wonder if spring is ever going to come (especially if you live in Canada!❄️), trust that the laws of nature will stand… . 🌷Just like spring will come,⚖️ fat loss will happen…. . 🤓Obviously you need to be armed with the right information… . ❌But it’s nothing magical - it’s finding a sustainable way to create a calorie deficit… . 🥩🥦Eating plenty of protein & fiber helps… 🏋🏼‍♀️Appropriate exercise helps… 💤Getting adequate sleep & reducing stress helps… . ❌These are NOT sexy things - they are simple but difficult to stick to on your own… . 🙋🏼‍♀️If want someone in your corner, I’m here to provide guidance & accountability so you don’t feel so alone… . 🤳🏻Let’s talk! I’m only a message away… . #Menopauseweightgain #Menopauseweightloss #Menopausesupport #Howtoloseweight
😫All your efforts with long cardio 🏃🏼‍♀️& calorie restriction 🤐might be wasted!… . ⬆️Both of these increase the stress hormone cortisol… . 🫤And cortisol can increase belly fat… . ❓The solution?… . 🍎Eat more!… . 🏋️‍♀️And do the right kind of exercise… . 🙋🏼‍♀️I cover all this in my upcoming free masterclass… . 🤳🏻Message me #zoom to register… . 📕https://pubmed.ncbi.nlm.nih.gov/21944954/ . #Dolesscardio #Eatmore #Stopdieting #Menopausediet #Menopausefitness #Cortisol #Bellyfat #Loseyourmenopausebelly
💁🏼‍♀️Want to improve bone density in l 💁🏼‍♀️Want to improve bone density in less than 1 minute a day?… . 😱You can lose 20% of your bone density within 5-7 years of menopause… . 💥But JUMPING 10-20 times twice daily can dramatically improve bone density…. . 💪🏻👙🦴Any kind of jumping can improve strength, body composition and bone health… . ☠️Considering that one third of all fall related deaths are related to low bone density, this is an easy preventive measure… . ❓Will you add 10-20 jumps x2 into your day?… . 📕https://www.cdc.gov/nchs/data/databriefs/db405-H.pdf … 📗https://journals.sagepub.com/doi/10.4278/ajhp.130430-QUAN-200 … 📘https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6349785/… . #jump #bone density #menopausefitness #menopause health #osteoporosis #osteoporosisprevention
❓Have a dumb bell? Here’s a simple full body w ❓Have a dumb bell? Here’s a simple full body workout… . 💰Buy in each set… 1 min Cardio burst… ✳️This can be anything: jump rope/burpees/row/bike/sprint… . ⤵️Then 30 seconds of each… ✔️Push ups… ✔️Goblet hold bench step ups - weak leg… ✔️Goblet hold bench step up - strong leg… ✔️Single arm DB row - weak arm… ✔️Single arm DB row - strong arm… ✔️Rest 30 seconds… … ✖️Repeat 4-5 times… . 😅With a warm up & cool down, you’re done in 20-25 min… . ⏱️Who needs hours to workout when it’s this simple?… . 💁🏼‍♀️Need more menopausal fitness ideas?… . 🙋🏼‍♀️Train with me & my team where I’ll not only coach you - I’ll hold you accountable to actually DOING the workouts💥… . 🤳🏻Message me #dumbbell to get started with a free week!… . 🔥Now get to it!… . #menopausefitness #Howtoloseweight #Menopausesupport #fullbodyworkout #DBworkout #hotelworkout #homeworkout
🏋️‍♀️Weight training is wildly benefici 🏋️‍♀️Weight training is wildly beneficial, especially in midlife & beyond… . ⤵️But so are these 5 things… . 💦Drink more water… ✔️lubricates & cushions joints… ✔️helps with elimination… ✔️helps with blood pressure & body temperature regulation… ✔️if you don’t like plain water, add electrolytes which can improve energy & performance . 🚶‍♀️Walk more… ✔️helps manage blood sugar… ✔️reduces appetite & cravings… ✔️improves mood… ✔️reduces heart disease, stroke, high blood pressure, diabetes… . ☀️Get more sunshine… ✔️early light exposure helps with sleep quality… ✔️increases natural Vit D… ✔️improves focus… ✔️improves mood… . 🥩🥚Eat protein at every meal and snack… ✔️helps maintain & build muscle… ✔️regulates hunger… ✔️keeps you fuller longer… . 🥑🍌Eat 25g of fiber daily… ✔️reduces hot flashes by 20%… ✔️keeps you fuller longer… ✔️can lower cholesterol … ✔️decreases risk of cardiovascular disease, diabetes & breast cancer… . 👉🏻If you’re interested in losing menopausal weight, these are great habits to implement… . 👯‍♀️I’d love to hold your hand while you practice these things & a few more easy habits… . 🤷🏼‍♀️Because who doesn’t want to look & feel your best without restrictive eating or grueling workouts?… . 🤳Message me #menopausebellyfix … . 🙌🏻We’ll see if you’re a good fit for my program… . 👉🏻PS. I limit enrollment because you get a lot of personal attention👀… . 😊Looking forward to helping you!… . #Menopauseweightgain #Menopauseweightloss #Menopausesupport #Howtoloseweight #Menopausesupport
❌No time to workout?… . ❓How about a ‘move ❌No time to workout?… . ❓How about a ‘movement snack’?… . 👉🏻If you have 10-15 minutes, you’re all set!… . ⏱Set your timer for 30 seconds and repeat this circuit 3-5 times… . ⏱30 sec of each exercise… ✔️Wall sit stick up… ✔️Plank shoulder touch… ✔️Belly up toe taps… ✔️Incline (or regular) burpee… ✔️Air squats… ✔️Rest 30 sec (not shown in video)… . 📆Frequency of movement is more important than duration, so ANY movement is better than none, especially when your day is packed… . 💪🏻Movement snacks are a doable way to get and stay fit… . Put a 👍🏻 in the comments if you do movement snacks!… . ⤴️Check my stories today for more movement snack ideas💡… . ✳️PS. In this video I’m 4 weeks post op from my 2nd hip replacement surgery & I’m here to remind you that it’s things like these movement snacks & continuous efforts towards your health that make ALL the difference in your long term health… . #miniworkout #movementsnack #menopausefitness #allorsomething
💁🏼‍♀️Would you do things differently i 💁🏼‍♀️Would you do things differently if you knew you only had 24 birthdays or Christmas’s or summers left?… . ☠️Have you reverse engineered how much time you have left?… . 🫣🤔It puts things in perspective… . 👵🏻The average lifespan for women in Canada is 83.9… . 📕https://www.worlddata.info/life-expectancy.php… . 🙋🏼‍♀️I’m going to make the most of my time left⏳… . 🤞🏻I hope you do too.. . 🙋🏼‍♀️I can help you live those years more fully, let’s talk… . #menopausefitness #allorsomething #livefornow #nobaddays #menopausehealth
🏋🏼‍♀️If you have tight ankles, you may 🏋🏼‍♀️If you have tight ankles, you may struggle with depth and balance doing a squat… . An easy FIX is to elevate your heels👠… . ⬆️Use a few books, plate weights or even a 2x4... . ❌Whatever you do, don’t give up on squats… . 💥They are one of the most functional calorie burning movements you can do… . 💁🏼‍♀️Want more squat tips, head to my story today or message me #squat and I’ll send you a full length video🎥… . #getstrong #menopausefitness #trainingvariety #fixyoursquat
👟Lacing up to go for a walk?… . ⤵️Here’ 👟Lacing up to go for a walk?… . ⤵️Here’s why you need to address any injury that affects your walking or gait right away…. . 🚶‍♀️Walking is one of THE most repetitive movements we do… . 👣Let’s say you do a moderate 5K steps per day… . 📆That’s 35k steps per week & almost 2 million steps per year… . 📆🩼Over time, if you’re limping, your body will compensate & you may find yourself with additional pain & injuries… . 🩼Are you nursing an injury that causes you to limp?… . ❓Why are you putting off getting support?… . 🙋🏼‍♀️If you’re stuck, I’ll provide or help you find the support you need. Message me #limp & let’s talk! … . #Limp #Walk #Walkbetter #Walkmore #Repetitiveuseinjury #Menopausefitness #Menopausesupport
🧘‍♀️Menopause Fitness: Good pain? Bad pai 🧘‍♀️Menopause Fitness: Good pain? Bad pain?… . 🤔How do you know when to stop & when to keep going?… . 🏋️‍♀️Fitness progression while avoiding injury, especially in menopause, is obviously the goal🎯… . 👏🏻Keep going: muscular pain in the middle of the muscle belly, even on both sides that dissipates after the set… . 💪🏻This type of pain can indicate muscle growth… . 🛑Stop: point in the joint, often continues or flares up after exercise😣… . 🚩This type of pain is a red flag that will worsen over time unless it’s addressed… . 🍎You may also be surprised to learn that diet can play a huge role in creating or relieving joint pain… . 😊Don’t lose hope, as you age there is still tons of safe & appropriate movements- it’s just more important than ever to listen to your body… . 👯‍♀️This sound bite is from an IG Live I did with the amazing @jenniferkirschfitness … . 👉🏻You’ll find the whole interview on both our feeds… . 🤳Message me #trainsmarter for 35+ exercise tutorial videos, ‘done for you’ workouts and nutrition tips!… . #hipreplacement #setback #menopausefitness #dontquit #Menopausesupport #Goodpainbadpain
😃Lots of life’s little pleasures & successes 😃Lots of life’s little pleasures & successes come from BORING habits🥱… . 🛏️Like changing your sheets… . 🛌Because who doesn’t love a fresh made bed?… . ❌Stop looking for that magic bullet to fitness & fat loss… . 🥱And don’t discount those boring healthy habits… . 💥Because it’s those boring habits that’ll lead you to the healthiest version of you… . 🙋🏼‍♀️I’d love to stand along side you providing guidance & accountability… . ❓Want to look & feel your best without restrictive eating or grueling workouts?… . 🤳Message me #menopausebellyfix (or go to the #linkinbio)… . 🙌🏻We’ll see if you’re a good fit for my upcoming program… . #Healthyhabits #Menopauseweightgain #Menopauseweightloss #Menopausesupport #Howtoloseweight #Menopausesupport
❌Don’t let your age define you… . 👵🏻Yo ❌Don’t let your age define you… . 👵🏻You may not look & move the same as you did in your 20’s… . 🙌🏻But you’d be surprised to discover just how great you can look, feel & MOVE well into your 50’s & beyond… . 🔑🧠The key is your attitude… . 🙋🏼‍♀️I didn’t start doing gymnastic-y skills & Olympic weightlifting until my early 50’s… . ✌🏻🦿Two hip replacements later (unrelated to exercise btw), I’m going strong… . 👉🏻You may need to modify & rest more but don’t quit… . ❤️There’s almost always a ‘work-around’ so you can continue to do the things you love… . 😊Happy to help you keep moving… . 🤳I’m just a message away… . #Menopausefitness #Menopauseweightgain #Menopauseweightloss #Menopausesupport #Howtoloseweight #menopauserelief #dontgiveuponyourself
⤴️This drill will help whether you want to get ⤴️This drill will help whether you want to get your 1st, 5th or 10th pull up… . 👉🏻In all movements, the strengthening phase is when muscles lengthen… . 💥This is the ECCENTRIC phase… . 🪑So use a chair to stand on to bring yourself to the bar… . ⤵️Slowly lower yourself from the bar to a count of 4 (or more)… . 👣🪑If you can’t hold your full body weight, support yourself on one foot… . 👉🏻Gradually lessen how much support you give yourself… . 💪🏻Test your pull up strength after a week or two… . ❓Will you try this?… . #Pullup #Menopausefitness #Getstronger #Pulluptip
🫣👀Take a hard look at your current health… 🫣👀Take a hard look at your current health… . 😳😱Get disturbed if you’re not where you’d like to be… . 🤔Decide what you specifically want… . ❌Don’t allow yourself to get stuck between INSPIRATION and ACTION⏳… . 😤EMOTION creates MOTION… . 🙌🏻Use it to your advantage… . 🙁If you’re not happy with your current health, especially if you’re dealing with menopausal weight gain⚖️… . 👉🏻Join my upcoming Menopause Belly Fix challenge… . 🤓You’ll discover how to move & eat to boost your energy finally help you lose unwanted pounds for good… . 🤳Message me #menopausebellyfix for more info & registration… . #Menopauseweightgain #Menopauseweightloss #Menopausesupport #Howtoloseweight #Menopausesupport
🤕🩼Injured? Me too… . 🙌🏻The good news 🤕🩼Injured? Me too… . 🙌🏻The good news is that there’s almost always something you can do to work around it…. . The worst thing you can do is just sit on the couch🛋️… . 😊You’ll feel better with some movement, and it can even speed up healing… . ✔️Stay positive & patient… ✔️Keep your workout habit… ✔️Move the injured part in safe ranges… ✔️Do something different… ✔️Train non-injured body parts… ✔️Progress slowly… . 🙃Be creative & don’t give up!… . 🎥This training clip was day 12 of my 2nd total hip replacement… . ❤️‍🩹I understand injury recovery, let me know if I can help you… . 🙋🏼‍♀️Let’s talk! I’m just a message away… . #hipreplacement #progressiveresistance #dowhatyoucan #getcreative #menopausefitness #menopausesupport #progressiveoverload
💔Are you a card carrying member of the lonely h 💔Are you a card carrying member of the lonely hearts club?… . 🙋🏼‍♀️I was too… . ⤵️Here’s how I found love after 40 (actually after 50)... . 💁🏼‍♀️I didn’t ‘date’ for 10 years after my divorce, I wasn’t interested in online dating & I wanted time to be the best version of myself… . 👉🏻I finally tried Match & here were my ‘rules of dating’… . 1️⃣Make it a fun ‘job’… 2️⃣Commit to ONE date a week… 3️⃣Wear a ‘dating uniform’ (so you don’t have to think about what to wear)… 4️⃣Manage expectations (every date will NOT be prince charming)… 5️⃣Keep the date short… 6️⃣Make the date in a public place… 7️⃣Have someone track my location on your phone so you felt safe… 8️⃣Be yourself… 9️⃣Be unapologetic about your boundaries… 1️⃣0️⃣Stay positive… . 💥Results… 😂I had only one ‘questionable’ date… . 🙃I met ‘nice people’, just not my person… . 🌟This had NOTHING to do with my worth as a person… . 💫I needed to be patient & trust the process… . 🙋🏼‍♀️I’m a nice person, there must be a nice person out there🙋🏻‍♂️ & it only takes ONE☝🏻… . ❤️And then, I had a date with a handsome, sporty, articulate, funny man who raised a daughter & loves cooking & meal prep & loves the outdoors & dogs & all the things… . 💕So far it’s been 2.5 years of fun & adventure⛰️✈️🏋🏼‍♀️🚴‍♀️🛶🎿… . 🙋🏼‍♀️If I can find love after 50, so can you… . ☝🏻One thing that helps is feeling good in your own skin, I can definitely help you to that end… . 🤳🏻Let’s talk… . #thisis59 #menopausesupport #findingloveafter40 #findingloveafter50 #nevertoolate #dontgiveup #love #datingtipsforwomen

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