Pickle ball anyone? You need to be strong and agile to play. Here are 5 exercises to improve your game: around the world lunges B stance RDL squats box drops push ups You can modify or intensify these movements to suit your fitness level. PS. According to the National Safety Council, you have a 1 … Continued

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. In fact, any kind of jumping can improve strength, body composition & bone health. Demonstrated examples in the video … Continued

Take a look at 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 … Continued

Ladies, the jury is IN on muscle. Aside from the benefits pointed out in the video, muscle can literally save your life. Low skeletal muscle was significantly associated with the increased risk of all-cause mortality according to this study: https://pubmed.ncbi.nlm.nih.gov/37285331/ So go get some muscle! It’s never too late. Since older individuals adapt to resistive … Continued

Want to increase your health span? No one wants to live LONGER unless you have QUALITY of life, right? According to Dr. Peter Attia’s book, ‘Outlive’, here’s (my interpretation of) how you need to exercise TODAY to invest in your future self… Strength train min 2x week. Zone 2 cardio 3x week – min 20 … Continued

Some things should be put off – like death! You can do this by implementing a few simple habits. One of which is walking. If walking is available to you, it can be done anywhere and it’s FREE. The sweet spot is 8K steps per day that has been shown to improve strength and balance … Continued

You don’t need to do what I do… But I hope you’re doing some exercise you love. A non-negotiable, especially for women, is resistance training. PMCID: PMC4035379 PMCID: PMC3117172 If this isn’t something you’re currently doing, it can be a challenge to get started. I can help. I’ve got a summer program that includes both … Continued

Being functionally fit has it’s benefits! Need some help? Workout with me and my team here: https://shawnak.securechkout.com/workouts Drop a comment if you’re up to moving furniture 😉

This may be something you’d prefer not to think about… But I think it’s important to be intentional now while we have choices. If you choose NOT to move your body, there will come a time when you can’t. Think about the older people in your life that are fit and active. Do you think … Continued

I love the idea that every small effort is an investment in your future self. I saw a Tweet from Elizabeth Davies that inspired this video… Who else wants to train for your old lady body? If you want an at-home workout option, geared for your aging body, join me and my team. Got aches … Continued

Something (anything!) is better than nothing where movement is concerned. If you’re stuck at your desk, set a timer to go off every hour. Get up and do ONE minute of exercise, here are some ideas: chair squats desk push ups jumping jacks marches reverse lunges wall sits wall stick ups side bends calf raises … Continued

Stop relying on exercise to lose weight. Exercise has a ton of benefits beyond calorie burning including: Reducing the risk of cancer. … Strengthening your bones. … Reducing the risk of other diseases. … Boosting your mood To name just a few! Exercise for FUN & FUNCTION Weight loss is best addressed with modifying nutrition. … Continued

Curious as to what to prioritize with your nutrition? If weight loss is your goal, you need to prioritize CALORIE DEFICIT first. But this should be a very slight one so that it is sustainable. Next, you’ll want to ensure that you’re getting adequate PROTEIN, at least 100g of protein daily spread out through out … Continued

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 and … Continued

If there ever were a magic bullet for maintaining or improving body composition, it’s protein. But, it can be challenging to find tasty, interesting ways to incorporate it into your day. Protein isn’t the ‘fun’ food, you’re not likely going to throw a chicken breast in your purse. It’s not easy to transport without refrigeration … Continued

No willpower? There’s nothing wrong with you. Willpower just isn’t enough. You’ll give into temptation eventually, when you’re tired or starving. Consider a Plan B or a ‘If this…then that…’ scenario… If I’m tempted by (insert guilty pleasure), then I will: set a timer for 5 min to think about goals go for a walk … Continued

Think weight lose is impossible in menopause, try this… Eat 30-40g of protein for breakfast, lunch and dinner. Prioritize protein & load up on veggies at each meal. Protein will keep you fuller longer. Stick with this for at least 30 days & you’ll notice that you have more energy & less jiggle in your … Continued

Who’da thunk I’d be a recipe hacker! Cooking isn’t my best subject, but I have to say over time (60 years!), I have improved. I’m always on the look out for high protein options and this breakfast muffin is a good example. In fact, I put together a bonus high protein recipe book for my … Continued

Want real ice cream? Have it! Remember, you can eat ANYTHING you want (in moderation). You don’t need to give up actual ice cream for this. But if you’re looking for a non-dairy alternative to help you stay in a calorie deficit, this is a pretty good stand in. This is a guilt-free sweet treat … Continued

Tastes like ice cream! Tons of protein. Here you go: 125g 2% cottage cheese 100g Greek yogurt 75g frozen fruit 1 tsp maple syrup Whip up in a blender until smooth. Optional: Add 15g Bran Buds for crunch and fiber. A good way to start the day or as a snack and 26g of protein! … Continued

Weight loss is easier when you’re not starving. Here’s how fiber can help: Including 25g of fiber daily will fill you up AND… * increase insulin sensitivity * promote healthy digestion * improve gut health * (possibly) reduce depression * reduce hot flashes by 20% * reduce risk of cardiovascular disease, diabetes & breast cancer … Continued

If calorie counting has got you down, forget about it! In this video I suggest a more effective food tracking solution, especially if you’re a menopausal woman. Make sure to check out some of the shorts on my channel! You’ll find all sorts of solutions to managing the challenges of menopause. And if you’d like … Continued

Mid-afternoon crash? It’s tempting to go for coffee, but don’t do it! Afternoon coffee will mess with your sleep and perpetuate the afternoon drowsiness. The average half-life of caffeine is 4-6 hours which means that half the caffeine in your 3 pm coffee is still in your system at 9pm. Study: 10.1016/B978-0-12-375083-9.00033-7 Instead of a … Continued

If you’re starving, it may be because of: 1. Low protein intake – Protein is the most satiating food. 2. Low fiber intake – Fiber keeps you fuller longer. 3. Lack of sleep – Poor sleep triggers the ‘I’m hungry’ hormone ghrelin. 4. Liquid calories – Fluids pass through your digestion more quickly so while … Continued

There’s a whole lot more to being rich than having a full bank account. You can buy an expensive car. You can buy new shoes or entire designer wardrobe. You can go on lavish holidays. But do you know what REAL wealth is? What a REAL status symbol is as you age? great health pain … Continued

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 … Continued

Feeling old? I get it! This is 60 (and for me), parts wear out. This is a 27 second video summarizing the last 2 years of surgery AND the comeback that’s possible… It’s been 2 years since my 1st hip replacement. A year since my 2nd umbilical hernia repair. And 6 months since my 2nd … Continued

With a little forethought, weekends don’t have to be your undoing. Let the week days do the ‘heavy lifting’ to push your weight loss or health goals. Let the weekends be a time for CONTROLLED fun. Make a PLAN to: See your family & friends Do enjoyable activities Eat your maintenance calories including ‘fun foods’ … Continued

Don’t plan on ‘dieting’ on your vacation – unless you want to ruin your vacation. Your goal should be weight maintenance. Weigh yourself before you leave, then give yourself a few days post holiday before jumping back on the scale. You’re winning if you’ve stayed within one to two pounds of your pre-vacay weight. Here … Continued

Don’t be afraid to be a beginner… Especially where sport or exercise are concerned. The benefits for healthy aging are so abundantly clear. As I age, I’m going to just keep pushing. I hope you’re doing the same… Is there something you want to do? What are you waiting for? If not now, when? If … Continued

Have you ever NOT wanted to post a picture? I struggled with posting this… I had the BEST day kayaking in the sunshine, but I wasn’t happy with how I looked or felt in my bikini. Thankfully at the wise old age of 60, I didn’t let it bother me (until I saw pictures). Side … Continued

You are literally fighting for your life. And spoiler alert: you will lose. We’re all going to die in the end, but you get some choice as to the quality of life you will enjoy before that happens. Think about what you want to be doing in your golden years. And make damn sure you … Continued

Motivation can hit an all time low in menopause particularly. But you need to remember that motivation comes and goes, these three tips will help you keep moving towards your goals. Motivation follows ACTION, so you’ve got to get going, whether you feel like it or not. Mel Robbins, award winning author of ‘The Five … Continued

That inner voice is killing your results. It’s the reason you feel like giving up. It’s got unrealistic expectations. REALISTIC fat loss is ONE HALF POUND per week, but NOT EVERY WEEK. Know that weight loss is NEVER linear. Your weight will bounce around – check out other posts for other videos explaining all the … Continued

Who doesn’t love a physical transformation? But lasting change comes from mental shifts. Like understanding that small habit changes add up. And that patience & consistency lead to results. Or that ALL foods are fine in moderation. Celebrate those top down mind shift changes because they will lead to lasting physical transformation. Want to shift … Continued

No one counts this as a big WIN… Did you stay the same weight over covid? Or when you renovated your kitchen? Or when (insert stressful situation here)?… No one counts weight maintenance as a win. But speak to anyone who put on the ‘covid15’ and they would disagree! So instead of beating yourself up … Continued

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 and muscle mass declines. Resistance training offsets both … Continued

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

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

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

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

“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

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 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

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

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

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

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