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fail 2.0

November 26, 2021

By Shawna Kaminski

😫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
⚖️Here’s a case for daily weighing… . 💸 ⚖️Here’s a case for daily weighing… . 💸As an analogy, imagine if you wanted to improve your finances, you’d have to look at the amount of money going in and out of your account… . ⚖️The same with body weight… . 📈📉You need to see the trends, not get too hyper focused on daily weight… . ⭐️What gets measured improves… . ⚖️📆Getting on the scale more regularly gives you more data & that can help you see that number just as data & not your full identity… . 🤳Message me ‘bounce’ & I’ll send you the full video with 10 reasons why your weight bounces around… . #weighyourself #dailyweight #weightfluctuations #menopausesupport #connectthedots
❌Don’t exercise just to burn calories🔥… . ❌Don’t exercise just to burn calories🔥… . 😅Exercise for FUN… . 👵🏻Exercise to stay functional as you age… . 🤷🏼‍♀️Cuz even the ‘best’ workout won’t help you if you don’t do it… . 🙃Here’s a fun full body workout… . 10 rounds or as many as you can in a specified time⏱️… . 👉🏻20 KB swings (or burpees)… 👉🏻5 pull ups (modify if needed or do any sort of rowing movement)… 👉🏻15 goblet or air squats… 👉🏻10 push ups… . ⏱️It took us about 20 minutes to do 10 rounds…. . 💥You can modify rounds or exercises to suit your fitness level & equipment availability… . ⏱️Time your first round & aim to keep your splits around the same… . 😅Timing also helps me keep track of rounds because counting gets hard!… . 🙌🏻I especially enjoyed this one because it was my last workout before my 2nd hip replacement🔪 . 🎥You can see a quick clip of my 2nd hip replacement experience on my grid… . 🙋🏼‍♀️If you’d like to be the healthiest version of you, even in menopause and beyond, let me help…. . 🤳Let’s talk!… . ❓Will you try this one?… . #cindy #20minamrap #fullbodyworkout #hipreplacement #Menopausefitness
🏋🏼‍♀️Want to make an exercise harder w 🏋🏼‍♀️Want to make an exercise harder without adding more weight?… . 🐢Slow it down!… . 💥Especially when the muscle is lengthening, for example when… . ✅Lowering your body in the squat… ✅Lowering yourself on the pull up… ✅Lowering your legs on a knee raise… ✅Lowering the weight on a DB curl… . ⤵️The added benefits are… . ✅Increased strength gains… ✅Less strain on the joints… ✅Less weight or equipment is needed… ✅More intensity with fewer reps… . ❓Will you try this?… . #eccentrictraining #getstrong #menopausefitness #trainingvariety #oldladygains
🙌🏻Today is the day that everything changed… . 🤰🏻This lil nugget is my first born & my world got exponentially better with her arrival💕… . ❤️She is my loveable, headstrong woman-child with BIG dreams 🏋️‍♀️& I couldn’t be more proud… . 🎉Here’s to another year of learning lessons & celebrating achievements🏆… . 🎂Happy birthday my sweet & brave lil pig child, Hannah💗… . #happybirthday #bestdaughter #family #proudmama #family #teamcanada #olympicweightlifting
🔥Want a sure fire way to target your abs?… . 🔥Want a sure fire way to target your abs?… . 🏀Put a small ball behind your lower back. … 👉🏻Press your belly button into your spine as you press into the ball… . 👉🏻Extend arms overhead, without lifting through the ribs… . ⚡️Be prepared for an ‘earthquake’ as arms extend… . 👉🏻If you can’t keep your tummy tucked in, lower or bend arms… . 👉🏻You can do any series of arm extensions: overhead, to the side, alternating side to side… . 🐢Keep movements slow & steady!… . 🔪This exercise hits the deep stabilizing muscle of the core (the transverse abdominus), if you’ve had any abdominal surgery, message me or go to the post on my feed to learn how to engage this muscle again… . ❓Want a firmer, flatter belly?…. . ➕It’s more than just exercise (although exercise is a good start)… . 🤳Let’s talk about how small tweaks to your nutrition will make the biggest difference… . #menopausefitness #Flatbelly #Loseyourmenopausebelly #Corestrength #Buildbetterabs

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