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

We’ve all been stuck at home for some reason or another. -Sleeping or sick kids. -Broken down car or poor weather. -Gyms closed. Whatever the reason, it doesn’t have to be the reason you miss your workout again. Join me & my team for LIVE workouts (or workout in your own time with 200+ follow … Continued

Looking for a short cut? There really isn’t one… But the good news is that there are so many exercise options – you’ll even benefit from walking! So just find something to do & get moving. And if you need some support, why not workout with me & my team? We do LIVE Zoom workouts … Continued

Ima lazy a$$… With my hip injury/replacement surgery, my body turned off glute muscles to allow for healing, so now it’s time to wake them up. I did these exercises before & especially after surgery to get muscles firing (so I can safely return to other fun movements like squats, snatches, cleans, etc). If you … Continued

Should you workout on holidays? Yes & No! Do what feels right for you! We happen to enjoy staying active on holidays, but we spend just as much time chillin … Wherever you are, if you’re looking for a quick full body workout, ‘Cindy’ is a ‘fun’ one: AMRAP 20 minutes 5 pull ups (or … Continued

Changing up a training variable is a fun challenge. Who knew walking on grass would be so hard? If you’re doing the ‘same old’ where your workouts are concerned, I dare you to try something new… What will you change up? Train with me & my team here: https://tinyurl.com/SKWorkouts  

Cardio or weights for weight loss? NEITHER! Your workout isn’t for calorie burning, it’s for fun & function. Okay, there’s a calorie burning aspect to it, but there are so many other benefits like: Improved heart health. Improved body composition. Improved muscle/bone strength. Improved mental health. Your body will benefit from BOTH cardio & resistance … Continued

Got 20 minutes? Here’s a fun full body AMRAP workout to do solo or with a friend (lotsa modifications available so anyone can do this): 15 unanchored sit ups 12 BB or DB thrusters or air squats 9 T2B or knees to chest or leg raises 6 burpees or full body extensions 3 Devil’s press … Continued

You need to work hard & then rest hard if you want to reap the benefits of high intensity interval training. If you don’t need a rest, you aren’t going hard enough & you’re likely doing steady state cardio. Both types of exercise are effective! A bonus of HIIT is an elevated metabolic rate (which … Continued

Your workouts are only good if you’re doing them! If you need accountability & the watchful eye of a coach, try working out with my team & me. I do weekly check ins to keep you accountable to your goals. We can modify/intensify exercises to suit your needs. All workouts are recorded so you have … Continued

12 weeks ago I had total hip replacement. The anterior approach for hip replacement makes recovery quite fast, especially if you don’t wait to deteriorate prior to surgery. When I found out I needed surgery, I went private & booked it the next month. This helped me return to training faster. I’m excited to start … Continued

Everyone can do burpees! Just find the progression that suits you & work from there. If you’re already at the chest to deck full burpee – congrats! I have 77 burpee varieties for you! Grab it here: https://shawnak.securechkout.com/challenge-burpee Happy burpee-ing!

Overeat? It’s okay. It’s happened before to all of us & we’ve lived to tell the tale. To offset extra calories from the day before, just reduce calories the following day by fasting thru your first meal. This should reduce your calories by about 30%, then just get back to your regular eating. You may … Continued

Protein in the morning can be a game changer for weight loss. It fends off energy crashes. It helps feed your muscles… And the more muscle you have, the higher your metabolism & the more calories you burn (even at rest). Here’s one of my fav breakfasts: 1 egg 50g Greek yogurt dash cinnamon 70g … Continued

Have a special event & don’t wanna blow your nutrition? Enter: Calorie cycling. Calorie cycling is when you ‘borrow’ calories from the day before & the day after an event so you can enjoy more calories on the occasion. Weight loss occurs in a calorie deficit, so you just need to create an ‘average’ deficit’ … Continued

Feeling overwhelmed at the thought of eating healthy forever? Guess what? You don’t have to ‘do’ forever today. All you have to do is make a healthy choice for the next meal or snack. Forever will take care of itself when you take it ONE meal/snack at a time. And if you blow it, don’t … Continued

Want to eat more intentionally at your holiday dinner? Consider placing serving dishes on a side table. You’ll reduce mindless nibbling from dishes right in front of you. And having seconds (no judgement!) will be more intentional because you’ll have to leave the table to serve yourself. Please enjoy a bit of EVERYTHING at your … Continued

Get a boost of protein as you double down on your veggie intake. Win win! (An easier method is to grab a store bought spice mix.) Enjoy!

Put down your fork. Chew your food. Slow your eating down to give your belly time to tell your brain it’s had enough food. This mindfulness will help prevent over eating…and if you need more support, let’s talk: https://tinyurl.com/talktoshawna

Food tracking is one of the most effective ways to lose weight. But it can get tedious. If you’re especially busy (hello Christmas!)… Or when you need a break, track one meal OR one macro (protein!) to keep your nutrition top of mind. This keeps the tracking habit going & nutrition is less likely to … Continued

How often do you weigh yourself? IF you can neutralize the number, there’s a case for daily weighing. The data can be used to understand how your body reacts to food & other factors. Do your best to remember that your weight is just a number, not your full identity. At the end of the … Continued

Snacks do NOT have to be your downfall! Here are some tips to help you snack right: 1. Snacking is OK – your body may need fuel no matter the time 2. Plan your snack 3. Include protein 4. Use a plate 5. Is it hunger or habit? 6. Hungry? Increase your intake at meal … Continued

Protein is the magic bullet of weight loss if there ever was one. Trouble is, it can be a challenge to eat enough of it. Here are three ways to increase your daily intake. As a ballpark, aim for 1g of protein per desired pound of bodyweight. Anything less is basically to prevent malnutrition, not … Continued

There’s no ‘ONE SIZE fits all’ where nutrition is concerned. Food tracking is helpful, because what gets tracked, improves. But food tracking can look different for different people. If online apps aren’t your thing, old school pen & paper or even picture taking meals also work. The win is actually in the ACCOUNTABILITY of tracking … Continued

Have you considered setting a performance goal? A performance goal provides a measurable outcome, motivation & a happy coincidence can be weight loss. What do you want to achieve? Happy to help! Reach out: https://tinyurl.com/talktoshawna

Will power will always fail, no matter how driven you are. It sounds obvious, but simply remove temptation. Changing your environment makes it easier to change your behaviour. Sometimes we make things harder than they need to be… Happy to help with more strategies: https://tinyurl.com/talktoshawna

Exercise has so many benefits beyond weight loss! Yes, you can burn calories exercising, but weight loss can best be addressed thru nutrition. I exercise because: I love to move It feels good It can be a challenge It can be competitive It can be a distraction It can be social It’s a fun past … Continued

It’s only failure when you quit trying. Whatever it is that’s challenging you, don’t give up. You got this! Whatever it is, remember that we ALL fall down. It’s those that get back up sooner that experience long term success. Happy to help, let’s talk: https://tinyurl.com/talktoshawna

If a nutrition plan isn’t sustainable, your weight loss will be temporary. And no one wants to regain weight (and more). Start with ONE small healthy change: -more water -more sleep -more movement -more protein Start small. Don’t know where to start? Happy to help, let’s talk: https://tinyurl.com/talktoshawna

Injured? Don’t give up. There’s almost always something you can do to stay active. If you’re nursing an injury (who isn’t?), rest the injured body part & find something to do with the rest of your body. Any kind of exercise will help you stay in the ‘habit’ of exercise & give you a mental … Continued

Small changes are key to lasting change. If you try to change too much too soon, you’re more likely to fail and fall back into old routines. Consider these small changes to slowly change your health over time. Go here for more healthy habit changes to overcome menopausal symptoms: https://shawnak.com/freebook/

Sabotage your day with mindless evening eating? Are you hungry or is it habit? By asking yourself how hungry you are, you can dig a little deeper to find what the problem may be & come up with alternative solutions. If you’re REALLY hungry, you need to INCREASE your daily calories & possibly the protein … Continued

Are you guilty of this? Simple habit changes can be a game changer where your health is concerned. For more tips on how to change small habits, go here: https://shawnak.com/freebook/

Did you know that it takes 20 min for your belly to tell your brain that it’s full? An easy hack to get in tune with your body then is to simply SLOW DOWN when you’re eating. Sometimes you may overeat just because you’ve taken in too much food in too short a time. You’re … Continued

Change happens when you feel good. Celebrate. Find all the small wins along the way. And celebrate often. Menopause offers all kinds of challenges… But you’re more likely to stay motivated & keep going when you’re feeling good about the process. Happy to help! If menopause has got you down, let’s talk about small changes … Continued

Do you have voices in your head too? The best way to combat them is to avoid starvation diets in the first place. Getting too hungry leads to binge eating. If that voice keeps tempting you, take 5 minutes. Sometimes you’re not even hungry. Often you may eat because you’re angry, lonely, tired or stressed. … 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-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 more … 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

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/

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