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

short on time 10 min workout

January 25, 2023

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