a test page - Shawna K

🎯Do you focus on LOSING weight or GAINING… .

🎯Do you focus on LOSING weight or GAINING…
.
✅health…
✅muscle…
✅strength & function…
✅bone density…
.
❓Ask yourself: Am I overweight? Or UNDERmuscled?…
.
💪🏻in addition to strength & function, muscle is also associated with…
⏳increased longevity…
🦠reduction in metabolic disease…
🩸improved insulin sensitivity…
⚖️more effective weight management…
🧠improved cognitive function…
.
🤔So consider shifting your focus to building muscle before losing weight…
.
❓What’s YOUR focus?…
.
🙋🏼‍♀️Need some support? Join my most affordable accountability coaching program that will help you GAIN muscle while focusing on the habits that matter most to manage your weight #linkinbio …
.
#Muscle
#Buildmoremuscle
#Menopausefitness
#Thisis60
#Menopausesupport

🤳🏻Message me #warmup for a full body dynami

🤳🏻Message me #warmup for a full body dynamic follow along warm up sample & I’ll send you the full video🎥…
.
🙁As estrogen declines, our bodies tend to feel more stiff, sore and achey…
.
🔥Your warm-up prepares your muscles & joints for your workout…
.
🤕Warming up reduces the risk of injury…
.
💪🏻As well, once you’re warm, you’ll feel stronger & more energized⚡️…
.
👉🏻Focus on dynamic full range of motion movements in your warm up…
.
🧘🏻‍♀️Save the slow static stretches for your cool down…
.
🤔Remember: Don’t skip your warm-up!…
.
🙌🏻If you have no time to workout, you can even just do a 5 minute full body dynamic warm up & you’ll feel better for having done a little something…
.
🙃Happy to send you the full video, message me #warmup …
.
#warmup
#menopausefitness
#menopausesupport
#dynamicwarmup
#thisis60

❌Don’t throw out the pickle juice!… . 🥩Pi

❌Don’t throw out the pickle juice!…
.
🥩Pickle juice makes a delicious, meat tenderizing marinade base…
.
🧂Throw in a variety of your favourite spices & marinade in the fridge or freezer…
.
🍗Use with chicken, pork or beef…
.
😋Yum!…
.
👉🏻Want more ways to include healthy protein into your diet? We talk protein options a LOT in my weekly nutrition group coaching meetings…
.
💥You’ll discover healthy ways to spice up your meals while losing your menopause belly - all without pills, powders, potions, starvation diets or long workouts…
.
🤳🏻Message me ‘protein’ for more details info on how you can join us…
.
#protein
#eatmoreprotein
#marinade #easyrecipes #easymealprep
#menopausematters
#menopausenutrition
#menopausefitness

🚀You can change the trajectory of your life…

🚀You can change the trajectory of your life…
.
🏋️‍♀️Both the quality & quantity of your years can be changed when you add resistance training 2-3x per week…
.
💪🏻Muscle is dramatically reduced as estrogen and progesterone drop with menopause…
.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956097/ …
.
❌Women who don’t resistance train can expect to lose 3% of their muscle every decade after age 30 and up to 50% of their muscle mass by age 80…
.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066461/ …
.
❓Do you want to age well?…
.
💥It’s up to you…
.
✅Join my Waist Management program at the linkinbio…
.
🙌🏻You’ll discover DOABLE habit changes that will change the way you age…
.
#agewell
#menopausefitness
#ageisjustanumber
#Thisis60

🧘‍♀️Try this pose for one to 20 min… .

🧘‍♀️Try this pose for one to 20 min…
.
☺️It will stimulate the ‘para-sympathetic’ or ‘rest & digest’ nervous system to ease all kinds of tension related to menopause & your busy life…
.
🧘‍♀️It may not help with weight loss, but a calm mind will help you cope & make better decisions related to your health…
.
➕Plus you’ll get these benefits:
.
✔️Relaxes the mind & body…
✔️Increases circulation…
✔️Soothes muscle cramps…
✔️Stretches hamstrings & glutes…
✔️Relieves lower back tension…
✔️Eases headaches & migraines…
✔️Improves digestion…
✔️Improves sleep…
✔️Helps quiet the mind…
✔️Gives the benefits of inversion, without the effort…
.
❓Do you ever do this pose?…
.
#Wallstretch
#Menopausefitness
#Stressrelief
#Menopausematters

😩Declining estrogen can cause joint & muscle pa

😩Declining estrogen can cause joint & muscle pain…
.
🙌🏻But you don’t have to suffer!…
.
👉🏻Here are three possible solutions…
1️⃣Eat an anti-inflammatory diet, including reducing sugar/processed foods….
2️⃣Supplement or eat a diet high in Omega 3’s…
3️⃣Talk to your doctor about menopause replacement therapy...
.
🏋🏼‍♀️’Motion is lotion’ so don’t stop working out!…
.
🤯Dealing with the challenges of menopause can be well, a CHALLENGE!…
.
💥Let’s kick some of those nasty symptoms to the curb!…
.
🤷🏼‍♀️Want accountability to the simple habits that will help reduce menopausal symptoms like joint & muscle pain?…
.
🙋🏼‍♀️I created my ‘Waist Management’ program just for you…
.
🤳🏻Message me ‘joint pain’ for details…
.
#jointpain
#menopausesymptoms
#sorejoints
#musclesoreness
#menopausereplacementtherapy
#menopausesupport

🔥Building your back muscles will not only keep

🔥Building your back muscles will not only keep you functional & injury free…
.
👙It will make your waist look smaller by comparison…
.
👀It’s easy to overlook back training simply because you don’t ‘see’ your back when you look in the mirror🪞…
.
💪🏻DB rows & any kind of pull up (there are so many ways to modify the pull up!) should be included in your resistance training program…
.
💥A few other back building exercises include…
✔️deadlifts…
✔️bent rows…
✔️T-bar rows…
✔️cable rows…
✔️lat pull downs…
✔️band pull aparts…
✔️good mornings…
✔️wall stick ups…
.
🤔Consider adding 1-2 back exercises to your routine at least once a week…
.
❓Would you like to learn how to do a pull up?…
.
⤵️Comment ‘pullup’ & I’ll post some pull up progressions…
.
#buildabetterback
#backhealth
#strongerback
#pullup
#learntodoapullup
#thisis60
#menopausefitness
#functionalfitness
#injuryprevention

⭐️Facts that apply to every woman going throug

⭐️Facts that apply to every woman going through menopause...
.
1️⃣Everyone has belly fat. In fact some belly fat is healthy & normal…
. 2️⃣Fat distribution is genetic. Some people hold more fat in their belly region…
. 3️⃣You can’t sit up your way to belly fat loss, you can strengthen the muscles but losing the belly fat is done by creating a calorie deficit…
.
✅The saying ‘Abs are made in the kitchen’ is true…
.
✳️Changing your habits & modifying nutrition are the keys to losing your belly fat…
.
🙌🏻Let’s make HEALTH the first priority & accept all the wonderful things your body is capable of (even if you have a bit of belly fat)…
.
🤓Want the knowledge & actionable steps you need to lose weight for good while eating the foods you love?❤️…
.
🙋🏼‍♀️I gotchu 🤳🏻message me #bellyfat & let’s talk…
.
#sustainablefatloss
#menopausebelly
#menopausesupport
#menopausenutrition
#howtoloseweight
#thisis60

🦴Want to improve bone density in less than 1 mi

🦴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 & bone health…
.
⤵️Demonstrated examples include…
.
✔️Bodyweight jumps…
✔️Jacks…
✔️Single jump rope…
✔️Double unders…
✔️Depth drop (from various heights)…
.
☠️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 of some sort x2 into your day?…
.
⤵️Here are the studies backing up the benefits of jumping…
📕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/ …
.
❓Want more ideas on how to handle the challenges of menopause?…
.
🤳Let’s talk…
.
#Bonedensity
#Jump
#Jumprope
#Menopausesupport
#Menopauseweightgain
#Howtoloseweight
#menopausefitness
#Moveitorloseit
#Thisis60
#Fitover50
#Fitover60
#Healthyaging
#Osteoporosis
#Osteoporosisprevention

💰There’s a whole lot more to being rich than

💰There’s a whole lot more to being rich than having a full bank account…
.
❌You can’t buy health or more time…
.
👍🏻Gimme a thumbs up if you’re investing in your health…
.
🤔And if you’re not, maybe it’s time to reconsider your values…
.
#realwealth
#Menopausesupport
#Menopauseweightgain
#Howtoloseweight
#menopausefitness
#Moveitorloseit
#Thisis60
#Fitover50
#Fitover60
#Healthyaging

🔥Hot flashes?… . 🏋️‍♀️Well, if you

🔥Hot flashes?…
.
🏋️‍♀️Well, if you need ANOTHER reason to resistance train, here it is…
.
📕More lean muscle is shown to reduce hot flashes according to this study: https://doi.org/10.1186/s40695-020-00058-9
.
🤷🏼‍♀️How do you get more muscle? Resistance training!…
.
📉With declining estrogen levels in the menopause transition, both bone density 🦴& muscle mass 💪🏻declines…
.
💥Resistance training offsets both these deficits…
.
⁉️Is there any reason NOT to resistance train?…
.
🙅🏼‍♀️If you hate it, let me help you enjoy the process😅…
.
💻You can train with both LIVE & on-demand follow along videos with my team & I with very little equipment from the comfort of your own home 🏡…
.
🤝🏻More importantly, I hold you accountable to actually doing the workokuts as well as other simple habits that will boost your health…
.
🙋🏼‍♀️Join me for my latest low cost (high value!) Waist Management program…
.
📆This is a monthly program that provides access to my workouts, habit accountability, bi-weekly QnA calls & 24/7 text access to me. Enrollment is limited…
.
🤳Go to my linkinbio or message me ‘LIFT’ to get started…
.
#hotflash #menopause #menopausesupport #resistancetraining #menopausefitness
#Moveitorloseit #menopausesymptoms #howtoreducehotflashes

👀Looking for a short cut?… . ❌There really

👀Looking for a short cut?…
.
❌There really isn’t one…
.
🙌🏻But the good news is that there are so many exercise options – you’ll even benefit from walking!…
.
🚶‍♀️🏋️‍♀️🧘🏼‍♀️🏊‍♀️So just find something to do & get moving…
.
🏋️‍♀️If you want some support, specifically with strength training, join my team & I with LIVE workouts along with the ACCOUNTABILITY to the habits that will move the dial most in my Waist Management program…
.
☺️It’s my MOST AFFORDABLE entry into coaching…
.
🤳Message me ‘get started’ or go to the #linkinbio …
.
#Menopauseweightgain
#Menopauseweightloss
#Menopausesupport
#Howtoloseweight
#menopausefitness
#Moveitorloseit
#Thisis60
#Fitover50
#Fitover60
#Healthyaging

😐Sore knees? You can still get a leg friendly,

😐Sore knees? You can still get a leg friendly, butt lifting workout without aggravating your knees…
.
👉🏻Remember, you can’t spot reduce! But you can activate & strengthen your glutes & who doesn’t want a perky muscular bum?🍑…
.
⏱Do 30 seconds of each exercise…
.
✔️KB swings…
✔️Single leg RDL weak side…
✔️Single leg RDL strong strong side…
✔️Single leg glute bridge pulse weak side…
✔️Single leg glute bridge pulse strong side…
✔️Donkey kick weak side…
✔️Donkey kick strong side…
✔️Fire hydrant weak side…
✔️Fire hydrant strong side…
.
✳️add a DB if you can maintain proper form…
.
👀Notice how I recommend training the weak side first?…
.
💪🏻You’ll always have a weak/strong side, but you can lessen the gap by starting with the weak side first…
.
🤷🏼‍♀️Want more direction? Happy to help you with personalized programming or group training. I’m just a message away🤳🏻…
.
❓Will you try this one?…
.
#soreknees
#glutetraining
#buttworkout
#menopausefitness
#menopausesupport
#Thisis60 #homeworkout

❓What adventures have you had lately?… . 💥T

❓What adventures have you had lately?…
.
💥The reason to get and stay fit is to keep your future wide open to possibilities…
.
❤️And to continue to do all the things you love…
.
😃I’d never do fun new things like a scooter on a busy downtown street, climb mountains or cycle in Europe if I weren’t confident in my physical abilities💪🏻…
.
🏋🏼‍♀️Regular exercise not only keeps your body healthy, it keeps your mind open to new adventures🧠…
.
👉🏻If you need a little push, join my upcoming Menopause Makeover Challenge where you’ll change your mindset regarding healthy aging (as well as your fitness level & dress size!)…
.
🤳🏻Message me #makeoverchallenge for details…
.
#Makeoverchallenge
#Menopausematters
#Menopausesupport
#Exerciseforfun
#Nutritiontruths
#Adventure
#thisis60

❌NOT an ad! … . ❓Trend or truth? Should you

❌NOT an ad! …
.
❓Trend or truth? Should you use collagen?…
.
❌There’s no magic bullet for anti-aging or weight loss…
.
📕But adding a collagen supplement can be beneficial according to this study: https://link.springer.com/article/10.1007/s00726-021-03072-x …
.
📆Long term (3 months plus) use of 15g daily taken 1 hour prior to exercise can improve muscle recovery, joint pain & functionality…
.
❌Collagen is not a complete protein, it’s missing tryptophan, one of the 9 essential amino acids…
.
💁🏼‍♀️You can simply supplement with tryptophan or eat tryptophan rich foods to make it a complete protein…
.
🧀Cheese…
🍗Chicken…
🥚Egg whites…
🐠Fish…
🥛Milk…
🌞Sunflower seeds…
🥜Peanuts…
🎃Pumpkin seeds…
.
💥Benefits of collagen include…
.
🧴Improved skin hydration & elasticity…
💇🏼‍♀️Thicker hair…
💅🏻Healthier nails…
🦴Reduced osteoarthritis pain…
💪🏻Increased muscle tone…
.
🏋️‍♀️A whey protein powder is more beneficial for muscle recovery AFTER your workout, but you can add a collagen supplement BEFORE to reap these benefits…
.
✅Keep in mind that collagen is a supplement ❌not a meal replacement…
.
🙋🏼‍♀️I felt it helped my recovery from both hip replacements…
.
🍎Prioritize a well balanced whole food diet first, then add it, if you fits it in your budget at all…
.
❌I’m not a fan of multi level marketing brands, I buy mine from Costco or Amazon…
.
⤵️Give me a 🦴 if you learned something, use collagen or are going to try it…
.
#Collagen #Menopausesupport
#Menopauseweightgain
#Howtoloseweight
#menopausefitness
#Moveitorloseit
#Thisis60
#Fitover50
#Fitover60
#Healthyaging

☠️Life expectancy for women is 84 years…
.
👵🏻Age related decline will steal some of your quality of life, no matter how hard you fight back…
.
🙋🏼‍♀️If you’re 60, like me, you have 24 summers left…
.
❓What are you doing NOW to ensure that you’ll get the MOST out of what life you have left?…
.
✳️If you need better health for more fun and more adventures, you have to make a change now…
.
🤳I can help! Let me help you get started with my MOST affordable program that delivers all that you need to start improving your health...
.
🤳Message me ‘Let’s go!’ Or go to my #linkinbio for info…
.
#menopausefitness
#Moveitorloseit
#Thisis60
#Fitover50
#Fitover60
#Healthyaging
#liveyourbestlife
#perspective

🛑STOP working out…
.
⏳At least temporarily…
.
😫If you’re in a stressful season…
.
🏋️‍♀️Gruelling workouts may be making matters worse…
.
💥Instead of further taxing your ‘fight or flight’ (sympathetic) nervous system which will dump more cortisol into your system…
.
🧘🏼‍♀️Consider doing an activity that will activate your ‘rest & digest’ (para-sympathetic) nervous system to calm your body down…
.
⤵️Benefits of this include…
😴Improved sleep…
🍎Better digestion…
🦠Increased immunity…
.
🏋️‍♀️You can return to more intense workouts once you feel less stressed…
.
#menopausefitness
#Moveitorloseit
#Thisis60
#Fitover50
#Fitover60
#Healthyaging
#liveyourbestlife
#stress
#reducestress
#cortisol
#howtoreducecortisol

👵🏻This is 60…
.
🦾Parts wear out…
.
👉🏻It’s 2 years since my 1st hip replacement…
.
👉🏻A year since my 2nd umbilical hernia repair…
.
👉🏻And 6 months since my 2nd hip replacement…
.
⚙️These are simple mechanical fixes & not irreversible systemic issues.…
.
❤️‍🩹Medical technology & the human body are remarkable with it’s ability to heal…
.
💥So much is possible when you focus on what you CAN do…
.
😊Keep challenging yourself & chasing adventures…
.
❌Don’t let your age or a few setbacks stop you…
.
🫣If you feel overwhelmed & don’t know where to start, let me help, let’s talk🤳…
.
#Menopauseweightloss
#Menopausesupport
#Howtoloseweight
#menopausefitness
#Moveitorloseit
#Thisis60
#Fitover50
#Fitover60
#Healthyaging
#hipreplacement

🤷🏼‍♀️Who knew?… . 📕Check out this

🤷🏼‍♀️Who knew?…
.
📕Check out this study: https://doi.org/10.1186/s40695-020-00058-9…
.
💪🏻Increased lean body mass is associated with less VMS (vasomotor symptoms) otherwise known as hot flashes🥵…
.
⤵️So in addition to…
.
✔️a more favorable body composition…
✔️less weight gain…
✔️more strength and functionality…
✔️improved bone density…
✔️less muscle loss…
✔️less injury prone…
✔️better balance…
✔️increased longevity…
✔️improved mood…
.
🏋️‍♀️Gaining lean muscle through resistance training is shown to reduce hot flashes…
.
❓Is there a reason NOT to strength train?…
.
🙋🏼‍♀️Let me help you get started…
.
🤳Message me ‘hotflash’ for options like my Waist Management program and my Menopause Makeover Challenge…
.
👯‍♀️We’ll see what’s right for you…
.
#hotflash #menopause #menopausesupport #resistancetraining #menopausefitness
#Moveitorloseit #menopausesymptoms #howtoreducehotflashes

🤷🏼‍♀️Don’t know how much to eat?…

🤷🏼‍♀️Don’t know how much to eat?…
.
👋🏻Luckily you have a handy personalized portion guide at the end of your arm…
.
👉🏻This guide will help you build a meal that’s right for you…
.
❌No foods should be off limits when you discover how to control portions…
.
📝For even more awareness, consider food tracking, even for a short time…
.
🤔Still confused? Let’s talk…
.
#portionguide
#handyportionguide
#howtobuildameal
#foodtracking
#menopausesupport
#menopauseweightloss