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Can You Sleep Your Way Lean?

August 21, 2021

By Shawna Kaminski

Improving your sleep could be one of the easiest ways to help with weight loss…

Go here for my 30 day sleep calendar: http://bettersleep.shawnak.com

 

 

🫣📸Ever hate posting a picture? I struggled w 🫣📸Ever hate posting a picture? I struggled with posting this… . 🛶I had the BEST day kayaking in the sunshine, but I wasn’t happy with how I looked or felt in my bikini👙…… . 👵🏻Thankfully at the wise old age of 60, I didn’t let it bother me (until I saw pictures😱)… . ✳️Side note: I’m NOT fishing for compliments; everyone has their own standard of what feels good for them… . 🔪In the past 18 months I’ve had 3 surgeries so my training intensity has been seriously modified & my physique is proof of that… . 🙄But who the eff cares?… . ‼️No one… . 🏋️‍♀️🤸‍♂️🏊‍♀️🥾I’m able to do the things I love pain free again & this is WAY more important that having a perfect body… . 🧠I’m adjusting my mindset around accepting my 60 year old physique & celebrating the pain free & fun things I can do with it… . 💁🏼‍♀️My message to you is to do the same… . ⤵️If you’re sick of… ✖️NOT doing the things you love 🫣hiding in pictures ✖️not posting pics because you hate how you look . 🤔Think twice… . 1️⃣First, do what you can to be the healthiest version of you (🙋🏼‍♀️I can help with this)… . 2️⃣Then start to focus on the the FUN things your body lets you do instead of beating yourself up for not looking perfect in the process… . 🤔I’m learning this lesson along with you… . 😂But it’s a lot easier to give advice than to take it! . ✳️PS. I’m running a low cost accountability program this summer, if you want some accountability with simple habits so you feel great & don’t have to buy bigger jeans in the fall🤳message me ‘I’m in!’… . #bodyimage #menopausefitness #Moveitorloseit #Thisis60 #Fitover50 #Fitover60 #Healthyaging #selflove #selfacceptance
🙌🏻No regrets!… . 📆4 months post op from 🙌🏻No regrets!… . 📆4 months post op from my 2nd hip replacement & I couldn’t be happier with my progress… . 😀While I’m not entirely back to full loads, I’m moving pain free & making progress… . 👵🏻As a 60 year old, I’m learning to manage expectations & be kind to myself in finding a ‘new normal’… . 😅With any recovery, you need to be willing to ‘do the work’ but it’s important to know WHAT you should be doing🤷🏼‍♀️… . 🙋🏼‍♀️I have a team behind me including my Olympic weightlifting coach, my swim coach & my physiotherapist… . 😫If you’re living in pain, find the root of it & take action to alleviate it… . ✳️You’ll suffer less compensatory damage, your recovery will be faster & your quality of life will improve immensely… . 🙋🏼‍♀️I’m here for anyone who needs realistic advice & practical strategies to reach your physical & aesthetic goals… . #hipreplacement #menopausefitness #Moveitorloseit #Thisis60 #Fitover50 #Fitover60 #Healthyaging
⬆️This tiny movement packs a lotta punch, espe ⬆️This tiny movement packs a lotta punch, especially if you can’t workout due to work, travel or injury… . 📕An exciting new study showed that those doing continuous seated calf raises experienced dramatic improvements in blood sugar regulation & metabolism… . ⬇️This was noted in the study… . ✔️52% less increase in blood glucose after a meal… ✔️60% reduced levels of insulin… ✔️large improvements in systemic metabolic regulation… . 📘www.ncbi.nlm.nih.gov/pmc/articles/PMC9404652/pdf/main.pdf … . 🦵🏻The soleus (calf muscle) is only 1% of total musculature… . 🚶‍♀️It’s accustomed to being used continuously so it’s unlikely that you’ll feel tired doing these calf raises while seated… . 💥So if you want to improve many health measures with little effort, start with these seated calf push ups!… . ✳️NOTE: Calf push ups aren’t a substitute for exercise, but there are always times when exercise isn’t possible & this requires no equipment, takes little attention or energy… . 🙋🏼‍♀️If you want more ways to get the MOST health benefits with the LEAST amount of effort, especially in menopause, I gotchu!… . #Metabolism #Menopausehealth #Betterhealth #Science
🤔Have you thought about where your current heal 🤔Have you thought about where your current health habits are taking you?… . ❌Don’t wait until… 🕰️You have more time… 👌🏻The perfect circumstance… 😷You get a negative health prognosis… . 😨Your health is non-refundable…. . ☺️It’s a lot easier to maintain good health than to recover it… . 😳If you don’t like the direction you’re headed… . ⌛️It’s never too late to make a change… . 🙋🏼‍♀️I can help… . 🤳Message me ‘change’ and let’s talk about the easy smalls things that will bring big results over time… . #Moveitorloseit #Healthyaging #allorsomething #Menopauseweightloss #Menopausesupport #Menopausefitness #Howtoloseweight
🤷🏼‍♀️What are you waiting for?… . ⏱️It’s time to take action on your goals before it’s TOO LATE…. . ❌You’ll NEVER really ‘feel’ ready, so you may as well just GO for it… . 😳I certainly didn’t feel ‘ready’ to compete at the Canadian Masters Championships 15 weeks post-op from my 2nd hip replacement, but it didn’t matter… . 🤔I managed my expectations (after a 40 year hiatus from competition), I focused on a reasonable effort & didn’t focus too much on the outcome & I was happy with the results… . 💥I had nothing to lose by trying my best… . 😬If you need a little confidence to do something scary, let me help… . 🙋🏼‍♀️I understand your reservations; sometimes you just need someone in your corner… . 🙃Let’s talk… . #menopausefitness #Moveitorloseit #Thisis60 #Fitover50 #Fitover60 #Healthyaging #mastersswimming
🛋️Ok fine, if you ask nicely, I’ll help you 🛋️Ok fine, if you ask nicely, I’ll help you move your couch🙏🏻… . 💪🏻Being functionally fit has it’s benefits… . ⤵️Drop a 💪🏻 if you’re up to moving furniture too😉… . #sturdygirl #menopausefitness #pullups #stronggirls #getstrong
🙅‍♀️You can’t get lean or fat overnight 🙅‍♀️You can’t get lean or fat overnight… . 👉🏻If you’ve overindulged, don’t sweat it! . 🎯You need to create a calorie deficit, but this can be done over the course of a week, not just in one day… . 💥You got this!… . 🙋🏼‍♀️I can help… . #Menopauseweightgain #Menopauseweightloss #Menopausesupport #Howtoloseweight #menopausefitness
🍦Want real ice cream? Have it!… . 🙌🏻Rem 🍦Want real ice cream? Have it!… . 🙌🏻Remember, you can eat ANYTHING you want (in moderation)… . ❌You don’t need to give up actual ice cream for this… . ✳️But if you’re looking for a non-dairy alternative to help you stay in a calorie deficit, this is a pretty good stand in… . 🍧This is a guilt-free sweet treat with less calories I call ‘Nice Cream’… . 🍌🍓Try with any frozen fruit… . 🍌🍧Here’s the ‘Banana Nice Cream’… . 🍌100g frozen banana… 🥚50g pasteurized egg white… . 🥄Blend until smooth… . 😋Enjoy immediately… . 🍦115 calories… 🍦23g carbs… 🍦7g protein… 🍦0g fat… 🍦2.6g fiber… . 🍫🥥🥜Top with a tbsp mini chocolate chips, coconut flakes, crushed toasted almonds, or whatever floats your boat… . ❓Will you try this?… . #icecreamalternative #icecream #frozentreat #menopausenutrition #loseyourmenopausebelly
😬Want to start a fight?… . 🤬Tell a menopau 😬Want to start a fight?… . 🤬Tell a menopausal woman that her metabolism hasn’t changed… . 📕The 2021 Herman Pontzer study showed that metabolism doesn’t change until age 60… . 💥😐But it’s UNDENIABLE that many women experience weight gain & increased belly fat… . 👉🏻One reason is that with decreased estrogen, fat distribution tends to land at the waistline, so it may SEEM that you’re gaining more weight… . ✳️Other lifestyle factors also contribute to mid-life weight gain… . ❗️But this doesn’t necessarily have to be your fate… . 🙌🏻For example, many of my clients make small tweaks to their nutrition to drop the weight… . ❌Don’t just accept weight gain as a ‘natural’ cause of aging… . 🙋🏼‍♀️If you’d like to get on top of your increasing waist, let me help… . #Healthyaging #Menopauseweightgain #Menopauseweightloss #Menopausesupport #Howtoloseweight #menopausefitness
😳If you choose NOT to move your body, there wil 😳If you choose NOT to move your body, there will come a time when you CAN’T… . 💥It’s important to be intentional while you can…
. 👵🏻🧓🏻Think about the older people in your life that are fit & active…
.
❓Do you think that happens by accident? Probably not....
. 🚶‍♀️❄️👩‍🌾These are the people that continue to do active things like sports, gardening, shoveling the walk…
.
⚖️It’s a fine balance of finding what level of activity is appropriate...
.
❌If you don’t move it, you’ll lose it…
.
😕That’s the sad reality…
.
❤️‍🩹And when you ‘lose it’, recovering any loss of functional movement gets more challenging over time…
.
💥Whatever you want to continue doing, whether that’s weightlifting or hiking or walking or gardening or whatever, keep doing it on the regular…
.
🫤It gets harder to make a comeback if you stop…
.
🙋🏼‍♀️Not sure how to get active? Workout with my team and me… . #Menopausesupport #Howtoloseweight #menopausefitness #Moveitorloseit #Thisis60 #Fitover50 #Fitover60 #Healthyaging
🙏🏻Thank you @thiswomanlifts for the inspirat 🙏🏻Thank you @thiswomanlifts for the inspiration… . 💕I love the idea that every small effort is an investment in your future self… . ❓Who else is training for your old lady body? … #oldladybody #thisis60 #menopausefitness #menopausesupport #nevertooold #nevertoolate #keepgoing #keepmoving
🗣️That inner voice is killing your results☠ 🗣️That inner voice is killing your results☠️… . 🫤It’s the reason you feel like giving up… . 😬It’s got unrealistic expectations… . ⚖️REALISTIC fat loss is ONE HALF POUND per week, but NOT EVERY WEEK… . 📉Know that weight loss is NEVER linear… . ⬇️⬆️⬇️Your weight will bounce around - check out my grid for other videos explaining all the many reasons… . 💥Weight loss is possible when you kick that inner voice to the curb… . 🙋🏼‍♀️And if you need a voice of reason to help you manage the journey, I’ve gotchu… . 👯‍♀️I’ve helped many women lose weight & keep it off & I can help you too… . 🤳Message me ‘innervoice’ & let’s talk… . #Menopauseweightloss #Menopausesupport #Howtoloseweight #positivethoughts #innervoice
😩Gaining weight?… . 😐Hard truth: You’re 😩Gaining weight?… . 😐Hard truth: You’re probably eating more than you think… . 👀You may never know unless you pay attention to what you’re eating… . 📝Start by food logging - the happy coincidence of this is that food quality will likely naturally improve🙌🏻… . 🥩🥚Increase protein to 1g per pound of desired body weight & fiber to 25g daily🫐🥬🥑… . 👌🏻Create a SMALL calorie deficit to start, reduce by ONLY 10%… . 📆Stay consistent, stay the course, change takes time⏳… . 🤳Message me ‘food log’ for more tips… . #Menopauseweightloss #Menopausesupport #Howtoloseweight #foodlogging #smallchanges
🙌🏻You can eat pretty much anything – in MO 🙌🏻You can eat pretty much anything – in MODERATION… . ❌Unless you have an intolerance… . 😫The reason you hate your diet is probably because you miss out on all your flavor favs… . 🤳Reach out to me if you want to include ALL your ‘guilty pleasures’ & I’ll help you incorporate them into your eating while still helping you lose weight… . #Menopauseweightgain #Menopauseweightloss #Menopausesupport #Howtoloseweight #menopausefitness
😬You are your habits… . 👀If you want to ch 😬You are your habits… . 👀If you want to change a habit, it takes awareness first, then practice… . 💥These tips can work for any habit change… . 🙋🏼‍♀️If you need accountability, I’m here for you… . 🤳Let’s talk… . #Habitchange #allorsomething #Menopauseweightloss #Menopausesupport #Howtoloseweight
👹You wouldn’t go to a hair stylist with bad h 👹You wouldn’t go to a hair stylist with bad hair or a dentist with bad teeth🫣… . 🤳So be careful with whom you engage with on social media… . 👣Find someone that walks the walk & implements what they preach… . 🙋🏼‍♀️I’m in the trenches with you, I’m winning & I can help you successfully manage the challenges of menopause too… . 🤳Message me if you have questions… . ❤️A few of my fav accounts are @jenniferkirschfitness @kimschlagfitness @amanda.thebe @deanna.harder @langernutrition @strongr_movement @meredith_root @tacticnutrition and @susanniebergallfitness … . ❓Who is one of your fav accounts?… . #Menopauseweightgain #Menopauseweightloss #Menopausesupport #Howtoloseweight #menopausefitness #Walkthewalk #Howtofindacoach
🫒Even healthy foods, like olive oil, can be a r 🫒Even healthy foods, like olive oil, can be a road block to your fat loss… . 📏What gets measured improves – that’s why tracking your food – especially at the beginning of your fat loss journey is important… . ❓BTW, what’s a great alternative to olive oil?… . 🫒Olive oil – just less of it if it’s putting you in a calorie surplus… . 👀Create awareness about your food intake by food logging… . 🙋🏼‍♀️If you need some help, let’s talk🤳… . #Menopauseweightgain #Menopauseweightloss #Menopausesupport #Howtoloseweight #menopausefitness
😩📆Starting your diet over on Monday?… . ⤵️Instead, try this… . 3️⃣Break your day into three… . 👉🏻If you fail your nutrition at any point, just pick it back up at the next point instead of waiting until Monday… . 💥EVERYONE blows their nutrition from time to time… . 🎯It’s the people that get back on track faster that have long lasting success… . 🙌🏻And BTW, you actually can’t get it wrong… . 🍽️Just course correct at the next meal… . #Menopauseweightgain #Menopauseweightloss #Menopausesupport #Howtoloseweight failsmaller
🍨Tastes like ice cream! 26g protein… . ⤵️ 🍨Tastes like ice cream! 26g protein… . ⤵️Here you go… . 🍦125g 2% cottage cheese… 🍦100g Greek yogurt… 🫐75g frozen fruit… 🍦1 tsp maple syrup… . 🍧Whip up in a blender until smooth… . 👉🏻Optional: Add 15g Bran Buds for crunch & fiber… . 🙌🏻A good way to start the day or as a snack… . ❓Will you try this?… . #Highproteinbreakfast #Menopauseweightloss #Menopausesupport #Howtoloseweight #Eatmoreprotein #Icecream
⚖️Weight loss is easier when you’re not star ⚖️Weight loss is easier when you’re not starving… . 😋Including 25g of fiber daily will fill you up AND… . ✅increase insulin sensitivity… ✅promote healthy digestion… ✅improve gut health… ✅(possibly) reduce depression… ✅reduce hot flashes by 20%… ✅reduce risk of cardiovascular disease, diabetes & breast cancer… . ❓Are you getting enough fiber?… . 🤳🏻Message me #fiber & I’ll send a chart with my favorite high fiber foods… . #eatmorefiber #fiber #Menopauseweightloss #Menopausesupport #Howtoloseweight

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