Author: Shawna Kaminski

4 Tips to Achieve Your Goals in the New Year

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You don’t have to wait to the New Year to make a change… But it does feel like a clean slate. Here are 4 tips to achieving your goals: 1️Take action 2️Start SMALL 3️Focus on wins, no matter how small 4️Surround yourself with supportive people I’m excited to kick off 2023 with my FREE mini … Continued

Shoulder Stability Warm Up

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If you don’t keep moving, you’ll lose your mobility. Want strong & stable shoulders? Use light plate weight to perform these drills in your warm up: First drill… -Reach upwards with plates on palms up… -Externally rotate plates as you lower hands… -Bend at waist as you reach out laterally with palms up… -Inwardly rotate … Continued

It’s Good to Fail

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Failure is part of the process… If you’re not failing, you’re not trying hard enough If you’re learning something new, remember that we all start somewhere. There’s a lesson in every ‘fail’. Failure is the only way to real success. Happy to help you ‘fail forward’ in your fitness journey… I’m just a message away, … Continued

Mountains or Beach?

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Mountains or the beach? If you had to choose, what would it be? How about both? Because if you have a choice of two things and can’t decide, take both. [Gregory Corso] These mountains never get old. So grateful to be able to get out an enjoy the mountains with this guy, the beach is … Continued

Signs of Menopause

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It’s not all bad! I mean not worrying about a period or unwanted pregnancy is a bonus of menopause, right? Here are the things you can do to offset the negatives you may be experiencing as estrogen declines: Eat a high protein, fiber rich diet. Resistance train 2-3 times a week. Keep a consistent sleep … Continued

Apple Pie Breakfast Bowl

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Apple pie for breakfast? Why not! It’s quick, easy and full of protein. Here’s what you need: 175g 2% Greek yogurt apple – chopped cinnamon to taste 10g collagen powder 5g natural psyllium husks 10g maple syrup 10g Kashi granola Chop & microwave apple for about 90 seconds Mix in all other ingredients Enjoy! 30g … Continued

Keep Failing Keep Getting Better

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Failure is part of the process. For me, there are more bloopers than successes in my training. I should capture more on camera to post. If you’re learning something new, remember that we all start somewhere. There’s a lesson in every ‘fail’. Failure is the only way to real success. Happy to help you ‘fail … Continued

New to Exercise? Start Here

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You have to start somewhere. If you haven’t exercised before or for a very long time due to injury or other extenuating circumstance, start SMALL. These 5 safe, functional exercises hit the major muscle groups and create a base to build upon. Do 30 seconds of each movement: Squat to chair (adjust height up or … Continued