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got 15 min? do this workout

June 4, 2022

By Shawna Kaminski

🤷🏼‍♀️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…
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❓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…
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⚖️It’s a fine balance of finding what level of activity is appropriate...
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❌If you don’t move it, you’ll lose it…
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😕That’s the sad reality…
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❤️‍🩹And when you ‘lose it’, recovering any loss of functional movement gets more challenging over time…
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💥Whatever you want to continue doing, whether that’s weightlifting or hiking or walking or gardening or whatever, keep doing it on the regular…
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🫤It gets harder to make a comeback if you stop…
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🙋🏼‍♀️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
😴Protect your sleep with these 8 habits… . ☀️Get 10 minutes of natural sunshine within an hour of waking… 🌅Observe the evening sunset… 💡Reduce overhead lights at night… ☕️Enjoy caffeinated drinks before noon… 🏋🏼‍♀️Exercise earlier in the day… ❄️Keep the room cool… 🍷Avoid alcohol before bed… 🥬🫘Include magnesium rich foods… . 💊And I use the supplements: L-Theanine and Magnesium L-Threonate… . 🤳🏻Need more tips to manage menopause? I’m just a message away…. . 👯‍♀️Join my upcoming menopause challenge #linkinbio … . #bettersleep #menopausesymptoms #menopausesupport #sleepbetter #melatonin
🖤Tough love: Those nibbles add up… . ⚖️We 🖤Tough love: Those nibbles add up… . ⚖️Weight loss occurs in a calorie deficit… . 😋A handful of this & a nibble of that may put you in a calorie surplus… . 🍽️Make a rule to ENJOY everything you eat off a plate so you’re more conscious & intentional… . 👯‍♀️Share this hack with a ‘nibbler’ near you!.. . #Menopauseweightgain #Menopauseweightloss #Menopausesupport #Howtoloseweight #menopausefitness
💥Something (anything!) is better than nothing w 💥Something (anything!) is better than nothing where movement is concerned💪🏻… . 🪑If you’re stuck at your desk, set a timer to go off every hour⏱️… . ⬆️Get up & do ☝🏻ONE minute of exercise, here are some ideas… . ✅chair squats… ✅desk push ups… ✅jumping jacks… ✅marches… ✅reverse lunges… ✅wall sits… ✅wall stick ups… ✅side bends… ✅calf raises… ✅standing stretches… . ❓What else would you do at your desk?… . 🙋🏼‍♀️I like to provide DOABLE options to incorporate movement into even your busiest days!💨… . 🙋🏼‍♀️💻I also provide LIVE and On-Demand workouts geared for women 40+… . 🤳Message me #workout for a free week!… . #menopausefitness #movementsnacks #allorsomething #Menopauseweightloss #Menopausesupport #Howtoloseweight
⚖️Weight is going to fluctuate… . ❌You won ⚖️Weight is going to fluctuate… . ❌You won’t gain (or lose) a pound of FAT overnight… . ✅Keep checking those boxes of healthy habits…. . 🕰️And be PATIENT!… . 🙌🏻You’ll eventually see the scale move when you just STICK WITH IT… . 🙋🏼‍♀️Having a coach hold your hand along the way certainly helps… . 🙋🏼‍♀️I check in with clients three times a week which includes checking food logs, making food suggestions & preventing meltdowns!… . 👯‍♀️Lemme help, join my upcoming challenge… . #Linkinbio #Menopauseweightgain #Menopauseweightloss #Menopausesupport #Howtoloseweight #menopausefitness

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