• Blog
  • About Shawna
  • Success Stories
  • Work with Me
    • Coaching
    • Workout with Me
    • Food Camp/Group Nutrition
  • Podcast
  • Get My Book

happy shoulders

October 4, 2022

By Shawna Kaminski

🤷🏼‍♀️Who’da thunk I’d be a recipe 🤷🏼‍♀️Who’da thunk I’d be a recipe hacker! ⤵️But here you go!…
.
1/2 c oatmeal (or 100g Kodiak pancake mix)…
1 c egg whites…
1 egg…
1 tsp baking powder…
1/2 tsp salt…
1/2 tsp vanilla…
1/2 tsp cinnamon…
2 tbsp monk fruit sweetener…
33g (1 scoop) vanilla protein powder…
1/2 c apple sauce…
.
🥄Blend WELL with a hand blender (mine literally blew up in flames on the first batch so I went to the Ninja blender)…
.
Pour 1/2 c servings into silicone muffin tins. Bake at 350F for 30 min…
.
Makes 10 muffins…
.
Serving size is 2 muffins…
115 calories…
12g C…
2g F…
12g P…
.
Let me know what you think!…
.
#Highproteinmuffins 
#Proteinmuffins 
#Protein
#Eatmoreprotein
#Menopausenutrition 
#Highproteinbreakfast
🫣📸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

Menopause? Avoid These 3 Triggers!

Click to download the free report!

Privacy Policy | Terms of Use

© Copyright 2023 Shawna Kaminski