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!

Working out on your own can be tough! But I have a solution, especially if you lack motivation, time & opportunity to get to a gym. Train with my team & me, either LIVE or with pre-recorded workouts. I have 200+ pre-recorded video follow along workouts (refreshed weekly with new content) as well as LIVE … Continued

No exercise or diet alone is going to work long term to help you lose your menopause belly. Sorry to be harsh. But there is good news… You CAN lose your menopause belly without dieting when you simply… -modify what you’re currently eating (no starving!) -modify a few habits -move appropriately (no crazy back wrenching … Continued

Don’t exercise to burn calories. You won’t stick with an exercise you hate. You’d be better off with long term adherence to a lower calorie burning exercise than pushing yourself to do something you hate & end up quitting. Workouts should be for fun & fitness. You can increase your calorie burn simply by increasing … Continued

Who knew you could fidget your way lean? Studies show that fidgeting can burn between 800-2500 calories a day. Make sure to follow @hubbermanlab on IG & listen to his podcast for more fascinating facts like this! Are you going to start fidgeting more?  

Think: ‘All or Something’ where exercise is concerned. In a pinch, you can maintain your strength by doing a few sets of various bodyweight moves here & there through out your day. While this isn’t the ideal long term strategy, it’s better than doing nothing! And if you’re looking for a great at home option, … Continued

Want nice arms? It all starts at the shoulder… Get a nice shape to your shoulder & your arms will look amazing! Although, I like to do ‘fun’ movements like handstand pushups, handstand walking, jerks, thrusters etc, it’s always great to round them out with some dedicated shoulder moves. Here are my fav exercises in … 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

Who knew that one nut a day could be so beneficial? Yup, a single Brazil nut provides enough selenium to support your thyroid as well as many other benefits. Check out all that selenium can do & be sure to share with other women 40+  

All diets work, if you work them. The key to lasting success, is to find what works for you. So implement healthy habits that are sustainable for YOU & forget what everyone else is doing. Need direction? I gotchu. Let’s talk here: https://tinyurl.com/talktoshawna  

Eat the fruit! Fruit isn’t the food that’s contributing to your menopause belly. Choose fruit over juice to get the benefit of the fiber (that will fill you up). NO foods should be off limits & you can eat ALL foods (with some moderation). What’s YOUR fav fruit?  

Make food prep simple with these fast foods. There’s no gourmet cooking required for weight loss. In fact, there’s a correlation between too much food variety & inability to lose weight. So limit your food choices 80% of the time. Reach out for more direction regarding the QUANTITY of food you need to reach your … Continued

If you’re sick of… -’growing’ out of your clothes -undressing in the dark -avoiding a bathing suit -not having the confidence you’d like You don’t need another diet or meal plan. It’s time to learn to eat mindfully. Understanding yourself, including your triggers & habits is the key to LASTING change. Education drives nutritional compliance … Continued

A few morning habits help me stay energized all day long. For more tips, grab my book: Lose Your Menopause Belly here: https://shawnak.com/freebook/

Are you hungry or hangry? Do you eat because you’re physically hungry, or do you eat for emotional reasons? We eat for all kinds of reasons, the main one should be hunger. If the ‘hanger’ side of these slides resonate with you, you’re not alone. Recognizing WHY you’re eating is the first step in changing … Continued

Starving & not losing weight? Frustrated with lack lustre weight loss results on your current diet? There in lies the problem… ‘Diet’ It’s a 4 letter word. I’d prefer my clients NOT be on a diet at all. Instead, let’s work around the foods you love to create a moderate calorie deficit that will result … Continued

Overeaten? Join the club! We’ve all over indulged. The healthiest people just get back on track right away. Just a reminder, you won’t gain weight over night, but you will over time if you don’t get back on track… So here’s what you do: Drink lotsa water. For every gram of carb you ingest, your … 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

Feeling frustrated that you haven’t achieved your fitness goals? Instead of focusing on where you want to be… Focus on the baby steps each day to get there. Get a coach to guide you. And you’ll achieve more than you can imagine. I can help! (Just like my awesome physiotherapist, Juhi, helped me!). Even tho … Continued

I just had hip replacement surgery & it got me thinking… Are you putting off self care? Like eating well or exercising? I can tell you that I’m grateful for my healthy lifestyle (even tho i wore out my hips from lots of movement) Because recovery is going to be a breeze. You never think … Continued

Try this strategy when temptation hits. What’s YOUR best strategy to overcome temptation from your guilty pleasure? If you need more support or tips to overcome your guilty pleasures where health/fitness are concerned, let me help. Let’s talk: https://tinyurl.com/talktoshawna

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