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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

 

 

📊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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