Here’s a simple tip to improve your squat. You want to load the legs, not your lower back. Your head controls your spine, when you drop your chin, your chest also can drop. So focus your vision where the wall & ceiling meet, this will keep the chin & chest up. This works whether you’re … Continued
Feel like you’re running out of time? Feel like your best times (and health) are in the past? It doesn’t have to be. Focus on the present & don’t be fooled into thinking that you can work on your health ‘later’. Your ‘tomorrow’s’ are limited. We all have an expiration date. Make the most of … Continued
No time for you? You might be sandwiched between raising kids & caring for aging parents. Where does ‘me time’ fit in? If you don’t prioritize a bit of time for yourself, it won’t magically appear. It needs to take up space on your calendar like any other important appointment. It’s not selfish to care … Continued
Need a handy personalized portion guide? Luckily, you have one at the end of your arm. No foods should be off limits when you learn to control portions. Fun fact: You can even ‘overeat’ your fav foods when you learn to ‘calorie cycle’ (a lesson for another day). The point is, life is for living … Continued
Your weight will fluctuate. Try not to sweat it. Use your weight as DATA to learn about & trust your body. There’s always a scientific reason for the fluctuations because weight loss & gain aren’t magical. If you need support, happy to hold your hand. Reach out: https://tinyurl.com/talktoshawna
There’s no real catastrophic failure where diet is concerned. It’s just one meal at a time. And if you mess up, FAIL SMALL. There’s always the next meal or snack to get back on track. You can do it! Let’s talk: https://tinyurl.com/talktoshawna
Regular workouts should be your TOP priority, but after that, a post workout shake can help boost results. For this ONE meal, you want something that digests FAST. Avoid fats & fiber because they slow down digestion. Quick digesting protein (like whey) is a good choice, along with an equal amount of carbs. The carbs … Continued
You don’t have to food log to lose weight. But when you do, you’ll have a better idea of what’s working & what isn’t. You’ll be able to course correct more easily. You’ll have a built in accountability tool – because if you promise to log all that you eat, your mindless eating will be … Continued
Muscle is the fountain of youth. It keeps you functional & fuels your metabolic fire. You can build muscle well into your 70’s, so don’t think it’s too late! Obviously lifting MORE weight will help you build muscle. Focusing on SLOW lifting, especially during the ECCENTRIC contraction (often when lowering the weight) will build muscle. … Continued
You’re setting the wrong goal. Instead of a weight loss (outcome goal), set up actions or habits (process goals). It’s your habits that will make the weight loss happen. So when you check off things like exercise 3-4x week, 8 hours sleep, leaving work at 5pm, drinking half your body weight in water and protein … Continued