Want to lose weight without eating less? Do you have 15 minutes? Be honest, how much time do you spend on social media or Netflix? If you devoted those 15 min to a daily walk, you can do an additional 1500 steps daily. This could make the difference between being in a calorie deficit or … Continued
Desk Job? Do These Exercises
Sit at a desk all day long? Here are a few things you can do to offset all that sitting. Ideally, you could do them a few times a day in your office. Your hip flexors get tight & weak so these two variations of the kneeling stretch will help. Raising the same arm will … Continued
Hate Exercise? Do This
If you hate exercise, find the thing you hate the least! Weight loss only occurs in a calorie deficit, but instead of eating less, why not do more? Enter NEAT: non-activity thermogenesis. This includes walking (& all the other active things you do in your day). Simply adding more daily steps can create a calorie … Continued
Why Am I Gaining Weight?
Don’t be discouraged if weight doesn’t fall off when you start resistance training. Even if you’re in a calorie deficit, it may take your body a bit of time to adjust and actually lose weight on the scale. Progress is when your weight goes up slightly or STAYS THE SAME at first because it’s NORMAL … Continued
Muscles Sore From Your Workout?
These things factor into HOW sore your muscles will be from exercise: -Genetics – some people are more pre-disposed to soreness than others -Training experience – you’re often less sore the longer you’ve trained -Training adaptation – trying something new often results in more soreness -Recovery – hydration/fuel/sleep can all affect soreness Muscle soreness is … Continued
Avoid Looking Like This
No one wants to look like a melted candle as you lose weight. You can avoid feeling soft & squishy by doing resistance training as you lose fat. This will help build lean muscle to give you sexy shape. Keep in mind that if you lose a TON of weight, you may have some excess … Continued
Have You Tried a Wall Walk?
Looking for a challenge? Wall walks are it! Nothing but your bodyweight & a wall are required. You’ll strengthen your shoulders, triceps & even your abs. Have you tried wall walks?
Wrist Pain? Solution
Don’t let sore wrists stop you from doing push ups & planks! You can neutralize the position of the wrist by using hex dumb bells. This should help reduce or completely eliminate wrist pain. Happy planking!
Tip for Better Squats
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
Eat This, Avoid That After You Workout
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
4 Ways to Build Muscle (Even in Menopause)
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
7 Tips to Bump Up Your Fitness
Little by little, a little becomes a lot. Baby steps. I’ve used these techniques to recover from hip replacement surgery in August of 2021. I’m back to doing all the things I love & at about 70% strength for hip related moves 5 months later. While making these small changes don’t seem like much, over … Continued
Tip to Reduce Sugar
Cutting back on sugar & processed foods can reduce inflammation AND your waistline. It’s not easy, but it will be worth it! Instead of taking the ‘all or nothing’ approach, try the ‘all or something’ approach. While it’d be MOST beneficial to cut out it ALL out, that’s not practical OR sustainable. Just try cutting … Continued
Which Nutrition Plan Should You Try?
Don’t be tempted. Sustainable weight loss isn’t sexy. It isn’t fast. But it’s SUSTAINABLE & results are LASTING. Fad diets will just disappoint you. Let me teach you how to never have to ‘diet’ again. I’ve got your back with science based, easy to digest video tutorials in my Nutrition Academy: https://tinyurl.com/sknutritionacademy And I’ll even … Continued
Don’t Expect Food To Balance Hormones
You can’t ‘balance your menopause hormones’ with food. Quality foods can make you feel better, but in menopause, estrogen and progesterone are going to be wonky. Declining estrogen can cause inflammation and pain. Eating anti-inflammatory foods can help. Try to reduce processed foods and include more of these foods in your regular diet: Want more … Continued
Eat Anything You Want
You can eat anything you want. As soon as a food is off limits, it’s all you crave. So finding ways to incorporate all your fave foods into your diet is the answer. Not sure how to do that? I can help. My Nutrition Academy teaches you the mindset & strategies you need to eat … Continued
What About Intermittent Fasting?
It’s NOT a fad. But it’s also NOT the Holy Grail of fat loss. There are definitely some benefits and it’s worth a try. Happy to help you navigate the way. Start with my Nutrition Academy or a talk here: https://tinyurl.com/talktoshawna Wondering about intermittent fasting?
How Much Water Do You Need?
How much water do you need? Divide your body weight in pounds by 2, this is how many ounces you can shoot for daily. ALL liquids (except alcohol) can be added into this count. Coffee (or caffeinated drinks) can have a diuretic effect because caffeine is a smooth muscle relaxant. So if you take in … Continued
When Fad Diets Come Knocking…
Don’t do it! When fad diets come knocking, just slam the door on them. Fad diets are full of empty promises of fast weight lost but fast weight gain almost always follows. Stick with your slow & boring plan of healthy choices full of home made: Protein High quality carbs & fats Less processed foods … Continued
Over 50? 5 Tips to Lose Weight
Weight loss for the 50+ crowd IS possible. BUT it takes time, patience and consistency. Age related knowledge and accountability are keys to success. What we did in our 20’s doesn’t work anymore so keep these things in mind: 1. There are NO quick fixes – Weight loss is meant to be a slow process … Continued
Menopause? STOP Eating These Foods
Eat anything you want. But keep in mind that you will FEEL better, your body composition will be more favorable & you’ll suffer less menopausal symptoms when you fill your plate with wholesome foods. Lean protein Fruits & veggies Complex carbs (yes CARBS!) Healthy fats Lotsa water And YES, some treats like wine & chocolate … Continued
Need Protein Ideas?
Protein is the SUPER HERO of fat loss. It keeps you feeling fuller longer, supports workout recovery and helps build lean muscle tissue. Here are 24 ways to get 25g of protein in daily:
Kitchen Gadget to Cure Mindless Eating
Want a cool kitchen gadget that helps with weight loss? A simple plate or bowl can be the answer to mindless eating. If you make a deal with yourself to put everything you eat on a plate… Instead of mindless nibbling or eating out of a bag, box… You’ll reduce all those extra calories you … Continued
Reason You Can’t Lose Weight (NOT Menopause!)
Menopause gets blamed for a slower metabolism and mid-life weight gain. But, a 2021 study (Herman Pontzer et al. Science) showed that metabolism holds steady until the age of 60. Yes, menopause can cause challenges, but yo-yo dieting can cause metabolic slow down more than menopause. When you overly restrict calories so that you’re starving, … Continued
Hormonal changes in menopause can cause mood fluctuations. Consider your moods a little like the weather. Some days are sunnier than others. When clouds (wind, rain, hail, snow!) come, just let them pass without too much despair. Remember that blue sky & sunshine will return again. In the meantime, these things may help improve your … Continued
It’s Never Too Late to Start
I’m late to the game… . I started Olympic weightlifting in my late 50’s… . I had hip replacement surgery just after I started (Olympic lifting was NOT the cause of my ole lady hip)… . My coach helped me rehab & get back at it… . I’m lifting similar weights pain-free now… . Yes, … Continued
Give up Hoping
Stop hoping to lose weight. Optimism is fine, but it’s ACTION that’s needed. Don’t think too far ahead, just stay on track: One day One meal One snack One workout at a time… You can do it, I can help, let’s talk: https://tinyurl.com/talktoshawna
One Word Will Make Your Healthier Part 2
You can’t do the same things & expect different results. That’s why saying “yes” to new things is important. It will feel uncomfortable at first. But change often feels uncomfortable. And you never know what results will come unless you try. Are you trying anything new these days? Happy to help you get started. Let’s … Continued
ONE Word Can Improve Your Health
This ONE word can improve your health. “No” You don’t always have to say “No” but sometimes you have to if you want to stay true to your goals. Look, either you’re going to feel uncomfortable to well meaning people tempting you to veer off your health path, or they will. People that respect you … Continued
Favorite Weekend Day Trip
What’s YOUR favourite thing to do on the weekend? Getting outside in nature does it for us. Luckily we are less than an hour away from the Rocky Mountains. Whether it’s a hike, skiing, kayaking or paddle boarding, we always feel refreshed after a day outside. Sometimes we just stay in the city & walk … Continued
The ‘Compound Effect’ of Small Actions
Consider the ‘compound effect’ of small actions. Walking 15 min per day could add up to almost 25000 calories burned in a year. This is the easiest way to lose 6lbs or more (if nothing else changes). Or consider sleep… Going to bed 10 min earlier at night could add up to 70 extra minutes … Continued
How to Build Confidence
Make a tiny promise. Keep that promise. Make a promise about… -food choices -bedtimes -getting a workout in -turning off your device -any healthy habit Keeping that promise builds confidence. More confidence leads to motivation to do more. Overtime, you get better & better at making those healthy choices. It all starts with making & keeping … Continued
It’s Not Too Late
I started lots of things in my 50’s. -Olympic weightlifting -Crossfit & gymnastic skills -Hiking -Kayaking -Paddleboarding -I found my Love I’ve had setbacks. But if I can make changes & live my best life in my 50’s, so can you. Today I am 59. Don’t let anyone tell you that you’re ‘too old’ or … Continued
Forget Menopause – The Real Reason You Gain Weight in Midlife
It’s not all menopause! As we age our muscle mass naturally dwindles as nature takes its course. This is a process, called Sarcopenia, which begins as early as 20 and can ramp up to .4 lb loss in muscle each year by 50. When we lose muscle tone, we tend to have a lower metabolism … Continued
The Cost of NOT Investing in Your Health
Being unhealthy is expensive. Never mind the costs of buying bigger clothes & potential medical costs as you age. Can you put a price on feeling good in your own skin? Your health is one thing you can’t buy back & you may not even notice slipping away until it declines. As I approach, 60 … Continued
Forget the ‘get skinny quick’ schemes. Fast weight loss leads to fast weight gain. Sustainable FAT loss takes time. When you’re ready to lose the fat for good (even in menopause) & enjoy the process along the way… I’m here for you Enroll in my Nutrition Academy to start working together OR let’s talk here: … Continued
Q and A
3 Tips to Starting Something New
Starting something new for fitness? It can be scary (even for seasoned fitness veterans). Here are 3 tips to make it easier: 1. Check out the facility, find when it’s not busy & try to go during those times. 2. Go with a plan! 3. Do it scared, after the first few times, it will … Continued
Don’t Trust Your Calorie Tracker
Calorie trackers are inaccurate. They don’t account for EPOCH – or energy burned AFTER exercise – which is the big benefit of resistance training. Your workout should be FUN anyways, not just a source of calorie burning. Your workout should be focused on fun and/or skill or strength development. It’s only a small part of … Continued
Menopause Weight Loss Hack
Weight loss only occurs in a calorie deficit, but instead of eating less, why not do more? Enter NEAT: non-exercise activity thermogenesis. This includes walking (& all the other active things you do in your day). Simply adding more daily steps can create a calorie deficit while eating more. It’s win-win: -you get to eat … Continued
Case Study: Stephanie
“Participating in Shawna’s program was a life changing experience. “ @stephanieliner From my perspective, it was a great pleasure to work with Stephanie. She consistently showed up & was ready to learn. She threw away old ideas, for example, she (reluctantly) increased her calorie & carb intake & watched her weight go down. She slowly increased … Continued
Tiny Tips to Manage Your Weight Thru Menopause
Set the bar low. I know this sounds like ridiculous advice from a coach. But, if you make a small promise to yourself & keep it, you’re more likely to continue to make & keep promises to yourself. Starting small & working up to bigger promises is how you build integrity with yourself. It’s how … Continued
Food Tracking Hack
Food tracking can be inaccurate. But that’s not the REAL point! The big benefits of food tracking include increasing self accountability & intentionality around eating. Food labels can be up to 20% off – like in this example: the label assumes that the scoop holds 42g of product when in fact, it only holds 30g … Continued
Blow Your Nutrition This Weekend?
Did you blow your nutrition this weekend? Look, it happens, especially when you don’t have a plan. To lose weight, you need to create a calorie deficit. This can be achieved thru out the week versus just in one day. You can cycle your calories a little so you could have a few less calories … Continued
Want Visible Abs?
If you want visible abs, be aware of the sacrifices you may need to make. Be realistic & manage expectations where weight loss goals are concerned… ⭐️20-22% body fat⭐️ ✔️fit appearance & good overall health ✔️livable lifestyle ✔️few cravings due to balanced diet ✔️plans & time needed for meal prep ✔️coaching is sometimes needed to … Continued
Do I Look Fat in This?
Are you choosing clothes from the fat side of the closet? Do you dress in the dark? If you’re not comfortable in your own skin, it’s not too late to do something about it. I had the good fortune to try on all kinds of sweet lil dresses at a local boutique and it reminded … Continued
Easy Weight Loss Hack
Food tracking increases awareness & intentionality but can be cumbersome. So here’s an easy option to food track. Use the free app ‘See How You Eat’. You take pics of meals & snacks & it’s organized daily. It’s this easy accountability that creates awareness & intention to your eating. And any habit that you can … Continued
Weight Loss Is Like Waiting for Spring
Impatient with weight loss? Just like spring eventually follows winter. Trust science that weight loss will happen when you do the right things. There are things happening below the surface metabolically that aren’t visible right away. Consistency & persistence are important. Hang in there! You got this! Happy to help! Let’s talk here: http://lifestyle.shawna247.com/
What Does Insulin Have to Do with Menopausal Weight Gain?
Menopause gets a bad rap – we tend to blame everything on it when something else may really be in play. We can’t control estrogen/progestrone but we CAN control 2 other hormones. In this video, I want to discuss INSULIN and how you can use it to our advantage to control our weight. If insulin … Continued