a test page - Shawna K

🐢Recovering from a setback is slow & tedious…

🐢Recovering from a setback is slow & tedious…
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🫤Often times it feels like a useless endeavour…
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👌🏻But little by little, a little becomes a lot!…
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❌Don’t discount the small efforts to get yourself back, small efforts ADD UP➕…
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🏋🏼‍♀️🍎For many, workouts drive nutrition - when you’re training, you’re eating more supportively…
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💥Making healthy eating choices is especially important if you’re recovering from injury…
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🙋🏼‍♀️🦿Recovering from my 2nd hip replacement is a slow process…
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📆This was day 24 post op🔪…
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🙃I’m excited to think that in a couple of weeks I’ll be under a squat bar & in a swimming pool again🏋🏼‍♀️🏊🏻‍♀️…
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🙋🏼‍♀️If you need support with your recovery, I’m happy to help!…
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#hipreplacement
#setback
#menopausefitness
#dontquit
Menopausesupport

🥱🍑Do you have lazy glutes?… . 🪑If you s

🥱🍑Do you have lazy glutes?…
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🪑If you sit a lot, the answer is likely YES…
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⤴️These exercises are some of the PRE-hab and RE-hab ones I did with BOTH my hip replacements…
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🏋️‍♀️These moves will continue to be part of my warm up for anything squat related because they get the glutes firing…
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🦵🏻Your glutes are one of the largest muscles in the body & you want those muscle to be strong & active…
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❌If you have hip issues, your body may just turn those muscles off due to inactivity or in an effort to protect the hip joint…
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❓Will you give these exercises a try?

#Hipmobility
#Strongglutes
#Hipreplacement
#HipRehab
#Hipprehab

⚖️Anyone can lose weight on the scale…
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👉🏻By doing a ton of cardio, eating low protein & low calories you can…
✔️lose water💧…
✔️lose muscle💪🏻…
✔️lose bone density🦴…
✔️’possibly’ lose fat🫤…
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😬Ta da! See a lower the number on the scale!⚖️…(But not necessarily fat loss😔)…
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👉🏻This is DIFFERENT from fat loss which through strength training, eating more protein in a MODEST calorie deficit you can…
✔️lose inches📏…
✔️see aesthetic changes in pictures📸…
✔️’possibly’ see weight on the scale reduced⚖️🙃…
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＃The number on the scale is only ONE way to measure progress & not even the best one…
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🙃Try to NEUTRALIZE the number on the scale if FAT LOSS is your goal…
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This can be very difficult on your own - that’s why I’m here!🙋🏼‍♀️…
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🤳🏻Happy to have a conversation to show you how YOU can lose fat to become the healthiest version of you…
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#Menopauseweightgain
#Menopauseweightloss
#Menopausesupport
#Howtoloseweight

✳️Save this post for those days when time is t

✳️Save this post for those days when time is tight & you feel like you can’t workout…
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⤴️Here are 8 ‘movement snacks’ - do anywhere short bursts of exercise💪🏻…
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⏱️Sometimes all you may have is 5 minutes - and that’s enough to help you maintain your fitness…
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🏋️‍♀️Don’t discount any small amount of movement…
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⏱️In fact, just 6 min of exercise 30 min before eating can improve glycemic control with those with insulin resistance - which, over time will help with weight management⚖️…
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📕https://doi.org/10.1007/s00125-014-3244-6…
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🫶🏻So save (and share) this post for movement ideas on your busiest days🌪️…
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❓Do you do movement snacks?…
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#insulinresistence #insulinsensitivity #Movementsnack
#Menopausefitness
#menopauseweightloss
#Menopausesupport
#Howtoloseweight
#Miniworkout
#Keepmoving

🤯Frustrated with what seems like NO progress wi

🤯Frustrated with what seems like NO progress with your fat loss journey in menopause?…
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💁🏼‍♀️Guess what?…
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🍎🏋🏼‍♀️😴🧘🏻‍♀️When you give your body what it needs in terms of nutrition, exercise, sleep and stress reduction - good things will happen - EVEN in menopause…
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🌱Just like you may wonder if spring is ever going to come (especially if you live in Canada!❄️), trust that the laws of nature will stand…
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🌷Just like spring will come,⚖️ fat loss will happen….
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🤓Obviously you need to be armed with the right information…
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❌But it’s nothing magical - it’s finding a sustainable way to create a calorie deficit…
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🥩🥦Eating plenty of protein & fiber helps…
🏋🏼‍♀️Appropriate exercise helps…
💤Getting adequate sleep & reducing stress helps…
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❌These are NOT sexy things - they are simple but difficult to stick to on your own…
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🙋🏼‍♀️If want someone in your corner, I’m here to provide guidance & accountability so you don’t feel so alone…
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🤳🏻Let’s talk! I’m only a message away…
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#Menopauseweightgain
#Menopauseweightloss
#Menopausesupport
#Howtoloseweight

😫All your efforts with long cardio 🏃🏼‍♀️& calorie restriction 🤐might be wasted!…
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⬆️Both of these increase the stress hormone cortisol…
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🫤And cortisol can increase belly fat…
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❓The solution?…
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🍎Eat more!…
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🏋️‍♀️And do the right kind of exercise…
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🙋🏼‍♀️I cover all this in my upcoming free masterclass…
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🤳🏻Message me #zoom to register…
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📕https://pubmed.ncbi.nlm.nih.gov/21944954/
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#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?…
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😱You can lose 20% of your bone density within 5-7 years of menopause…
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💥But JUMPING 10-20 times twice daily can dramatically improve bone density….
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💪🏻👙🦴Any kind of jumping can improve strength, body composition and bone health…
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☠️Considering that one third of all fall related deaths are related to low bone density, this is an easy preventive measure…
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❓Will you add 10-20 jumps x2 into your day?…
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📕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/…
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#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…
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💰Buy in each set…
1 min Cardio burst…
✳️This can be anything: jump rope/burpees/row/bike/sprint…
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⤵️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…
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✖️Repeat 4-5 times…
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😅With a warm up & cool down, you’re done in 20-25 min…
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⏱️Who needs hours to workout when it’s this simple?…
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💁🏼‍♀️Need more menopausal fitness ideas?…
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🙋🏼‍♀️Train with me & my team where I’ll not only coach you - I’ll hold you accountable to actually DOING the workouts💥…
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🤳🏻Message me #dumbbell to get started with a free week!…
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🔥Now get to it!…
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#menopausefitness
#Howtoloseweight
#Menopausesupport
#fullbodyworkout
#DBworkout
#hotelworkout
#homeworkout

🏋️‍♀️Weight training is wildly benefici

🏋️‍♀️Weight training is wildly beneficial, especially in midlife & beyond…
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⤵️But so are these 5 things…
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💦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
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🚶‍♀️Walk more…
✔️helps manage blood sugar…
✔️reduces appetite & cravings…
✔️improves mood…
✔️reduces heart disease, stroke, high blood pressure, diabetes…
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☀️Get more sunshine…
✔️early light exposure helps with sleep quality…
✔️increases natural Vit D…
✔️improves focus…
✔️improves mood…
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🥩🥚Eat protein at every meal and snack…
✔️helps maintain & build muscle…
✔️regulates hunger…
✔️keeps you fuller longer…
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🥑🍌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…
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👉🏻If you’re interested in losing menopausal weight, these are great habits to implement…
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👯‍♀️I’d love to hold your hand while you practice these things & a few more easy habits…
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🤷🏼‍♀️Because who doesn’t want to look & feel your best without restrictive eating or grueling workouts?…
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🤳Message me #menopausebellyfix …
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🙌🏻We’ll see if you’re a good fit for my program…
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👉🏻PS. I limit enrollment because you get a lot of personal attention👀…
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😊Looking forward to helping you!…
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#Menopauseweightgain
#Menopauseweightloss
#Menopausesupport
#Howtoloseweight
#Menopausesupport

❌No time to workout?… . ❓How about a ‘move

❌No time to workout?…
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❓How about a ‘movement snack’?…
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👉🏻If you have 10-15 minutes, you’re all set!…
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⏱Set your timer for 30 seconds and repeat this circuit 3-5 times…
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⏱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)…
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📆Frequency of movement is more important than duration, so ANY movement is better than none, especially when your day is packed…
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💪🏻Movement snacks are a doable way to get and stay fit…
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Put a 👍🏻 in the comments if you do movement snacks!…
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⤴️Check my stories today for more movement snack ideas💡…
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✳️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…
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#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?…
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☠️Have you reverse engineered how much time you have left?…
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🫣🤔It puts things in perspective…
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👵🏻The average lifespan for women in Canada is 83.9…
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📕https://www.worlddata.info/life-expectancy.php…
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🙋🏼‍♀️I’m going to make the most of my time left⏳…
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🤞🏻I hope you do too..
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🙋🏼‍♀️I can help you live those years more fully, let’s talk…
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#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…
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An easy FIX is to elevate your heels👠…
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⬆️Use a few books, plate weights or even a 2x4...
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❌Whatever you do, don’t give up on squats…
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💥They are one of the most functional calorie burning movements you can do…
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💁🏼‍♀️Want more squat tips, head to my story today or message me #squat and I’ll send you a full length video🎥…
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#getstrong #menopausefitness #trainingvariety
#fixyoursquat

👟Lacing up to go for a walk?… . ⤵️Here’

👟Lacing up to go for a walk?…
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⤵️Here’s why you need to address any injury that affects your walking or gait right away….
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🚶‍♀️Walking is one of THE most repetitive movements we do…
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👣Let’s say you do a moderate 5K steps per day…
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📆That’s 35k steps per week & almost 2 million steps per year…
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📆🩼Over time, if you’re limping, your body will compensate & you may find yourself with additional pain & injuries…
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🩼Are you nursing an injury that causes you to limp?…
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❓Why are you putting off getting support?…
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🙋🏼‍♀️If you’re stuck, I’ll provide or help you find the support you need. Message me #limp & let’s talk! …
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#Limp
#Walk
#Walkbetter
#Walkmore
#Repetitiveuseinjury
#Menopausefitness
#Menopausesupport

🧘‍♀️Menopause Fitness: Good pain? Bad pai

🧘‍♀️Menopause Fitness: Good pain? Bad pain?…
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🤔How do you know when to stop & when to keep going?…
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🏋️‍♀️Fitness progression while avoiding injury, especially in menopause, is obviously the goal🎯…
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👏🏻Keep going: muscular pain in the middle of the muscle belly, even on both sides that dissipates after the set…
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💪🏻This type of pain can indicate muscle growth…
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🛑Stop: point in the joint, often continues or flares up after exercise😣…
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🚩This type of pain is a red flag that will worsen over time unless it’s addressed…
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🍎You may also be surprised to learn that diet can play a huge role in creating or relieving joint pain…
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😊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…
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👯‍♀️This sound bite is from an IG Live I did with the amazing @jenniferkirschfitness …
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👉🏻You’ll find the whole interview on both our feeds…
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🤳Message me #trainsmarter for 35+ exercise tutorial videos, ‘done for you’ workouts and nutrition tips!…
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#hipreplacement
#setback
#menopausefitness
#dontquit
#Menopausesupport
#Goodpainbadpain

😃Lots of life’s little pleasures & successes

😃Lots of life’s little pleasures & successes come from BORING habits🥱…
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🛏️Like changing your sheets…
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🛌Because who doesn’t love a fresh made bed?…
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❌Stop looking for that magic bullet to fitness & fat loss…
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🥱And don’t discount those boring healthy habits…
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💥Because it’s those boring habits that’ll lead you to the healthiest version of you…
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🙋🏼‍♀️I’d love to stand along side you providing guidance & accountability…
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❓Want to look & feel your best without restrictive eating or grueling workouts?…
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🤳Message me #menopausebellyfix (or go to the #linkinbio)…
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🙌🏻We’ll see if you’re a good fit for my upcoming program…
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#Healthyhabits
#Menopauseweightgain
#Menopauseweightloss
#Menopausesupport
#Howtoloseweight
#Menopausesupport

❌Don’t let your age define you… . 👵🏻Yo

❌Don’t let your age define you…
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👵🏻You may not look & move the same as you did in your 20’s…
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🙌🏻But you’d be surprised to discover just how great you can look, feel & MOVE well into your 50’s & beyond…
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🔑🧠The key is your attitude…
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🙋🏼‍♀️I didn’t start doing gymnastic-y skills & Olympic weightlifting until my early 50’s…
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✌🏻🦿Two hip replacements later (unrelated to exercise btw), I’m going strong…
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👉🏻You may need to modify & rest more but don’t quit…
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❤️There’s almost always a ‘work-around’ so you can continue to do the things you love…
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😊Happy to help you keep moving…
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🤳I’m just a message away…
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#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…
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👉🏻In all movements, the strengthening phase is when muscles lengthen…
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💥This is the ECCENTRIC phase…
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🪑So use a chair to stand on to bring yourself to the bar…
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⤵️Slowly lower yourself from the bar to a count of 4 (or more)…
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👣🪑If you can’t hold your full body weight, support yourself on one foot…
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👉🏻Gradually lessen how much support you give yourself…
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💪🏻Test your pull up strength after a week or two…
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❓Will you try this?…
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#Pullup
#Menopausefitness
#Getstronger
#Pulluptip

🫣👀Take a hard look at your current health…

🫣👀Take a hard look at your current health…
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😳😱Get disturbed if you’re not where you’d like to be…
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🤔Decide what you specifically want…
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❌Don’t allow yourself to get stuck between INSPIRATION and ACTION⏳…
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😤EMOTION creates MOTION…
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🙌🏻Use it to your advantage…
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🙁If you’re not happy with your current health, especially if you’re dealing with menopausal weight gain⚖️…
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👉🏻Join my upcoming Menopause Belly Fix challenge…
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🤓You’ll discover how to move & eat to boost your energy finally help you lose unwanted pounds for good…
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🤳Message me #menopausebellyfix for more info & registration…
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#Menopauseweightgain
#Menopauseweightloss
#Menopausesupport
#Howtoloseweight
#Menopausesupport

🤕🩼Injured? Me too… . 🙌🏻The good news

🤕🩼Injured? Me too…
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🙌🏻The good news is that there’s almost always something you can do to work around it….
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The worst thing you can do is just sit on the couch🛋️…
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😊You’ll feel better with some movement, and it can even speed up healing…
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✔️Stay positive & patient…
✔️Keep your workout habit…
✔️Move the injured part in safe ranges…
✔️Do something different…
✔️Train non-injured body parts…
✔️Progress slowly…
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🙃Be creative & don’t give up!…
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🎥This training clip was day 12 of my 2nd total hip replacement…
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❤️‍🩹I understand injury recovery, let me know if I can help you…
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🙋🏼‍♀️Let’s talk! I’m just a message away…
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#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?…
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🙋🏼‍♀️I was too…
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⤵️Here’s how I found love after 40 (actually after 50)...
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💁🏼‍♀️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…
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👉🏻I finally tried Match & here were my ‘rules of dating’…
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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…
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💥Results…
😂I had only one ‘questionable’ date…
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🙃I met ‘nice people’, just not my person…
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🌟This had NOTHING to do with my worth as a person…
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💫I needed to be patient & trust the process…
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🙋🏼‍♀️I’m a nice person, there must be a nice person out there🙋🏻‍♂️ & it only takes ONE☝🏻…
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❤️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…
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💕So far it’s been 2.5 years of fun & adventure⛰️✈️🏋🏼‍♀️🚴‍♀️🛶🎿…
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🙋🏼‍♀️If I can find love after 50, so can you…
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☝🏻One thing that helps is feeling good in your own skin, I can definitely help you to that end…
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🤳🏻Let’s talk…
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#thisis59
#menopausesupport
#findingloveafter40
#findingloveafter50
#nevertoolate
#dontgiveup
#love #datingtipsforwomen