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Shawna K Fitness4 July, 2022
6 months left...

Half the year is over...

Are you where you'd like to be where your health is concerned? I know that you might think that you don't have the time or money to invest in yourself, but have you considered the cost of NOT investing in yourself? 

I'm reminded that time is a finite resource, this past week we lost a friend and we had to say goodbye to my dear dog, Libby :(

If I know anything, it's that time doesn't wait and it seems to go a lot faster these days. 

I hope, as you maybe celebrating holidays like Canada Day or the 4th of July (or insert other holiday here!), that you'll think about what you need to be the healthiest version of you.

If you're not feeling fit and healthy, (I can help and it takes less effort, time and money than you think).

Let's start with exercise...

I know that summer can be one of the hardest time to commit to working out, so if you aren't currently with me & my team and want workout accountability and coaching (live and on-demand follow along workouts), reply to this email and get 50% off my workout program for the summer.  

It's time to take care of YOU, I'd love to be part of that journey.

gained it back?

Have you noticed how people jump onboard with a popular fad diet, lose 5, 10 or even 20 pounds…only to gain it all back and then some? Why does this happen? It’s actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.

Fad diets saddle you with unsustainable calorie restrictions and some even cut out entire food groups just to produce that short-lived drop in weight—a process that is actually harmful to your long-term metabolism. The fad diets also ignore one major component to shaping up: exercise.

You see, most fad diets operate on one age old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there…

But it doesn’t stop there. Life continues, and the fad dieter returns to their pre-diet eating habits—with one major difference in their body due to the sudden drop in pounds. Their calorie requirements have gotten smaller.

In practical terms this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn’t become a part of their routine, the unneeded calories will result in pounds gained. So what’s a dieter to do? Find a brand-new diet to follow—right? Wrong.

There is a way to drop pounds and firm your body, but you won’t read about it in the next diet book or hear it on the news. The solution to your fad dieting nightmare is a lifestyle change.

What is a lifestyle change? To change your lifestyle means to replace unhealthy habits with healthy ones, and to do so consistently. It isn’t something you do for a week or two, only to revert back your old ways—a lifestyle change redefines who you are.

I know this is starting to sound like some heavy stuff but hear me out. Changing your lifestyle from one that is unhealthy to one that is healthy will be the best thing that you ever do for yourself. Trust me, I help people like you make this change every day with amazing results.

Fact: The shape of your body is the direct result of your current lifestyle.

So how do I change my lifestyle? That is a great question, and the answer is actually easier than you might think.

Most people who are unhappy with their bodies are really only holding on to a few bad habits. Once these destructive habits are identified and then replaced with healthy habits their body naturally transforms from one that they loathe to one that they are proud of.

In other words, to get the body that you want simply determine your unhealthy habits and replace them with healthy ones. Here are the most prevalent unhealthy habits:

  • The habit of inactivity. Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The key word here is consistent. If you aren’t exercising at least 3-4 times each week then you own this habit.)
  • The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before.
  • The habit of empty calories. your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it ‘empty’ calories.)

You can lose weight and improve both your appearance and your health.

You can look and feel great.

You can transform yourself into the person that you’ve always wanted to be.

Don’t let another day go by that leaves you a slave to unhealthy habits. Take action now. Call or email me today and together we will recreate your lifestyle and redefine your body.

By the way, I should mention another deadly habit that destroys too many people’s dreams. The habit of procrastination.

How many times have you told yourself that you will start eating healthy tomorrow? How many times have you promised that you would call me to start your personal training program? Each day that you succumb to the habit of procrastination is a day that pulls you farther and farther from your goals.

Break that nasty habit of procrastination—contact me today.

It’s Just a Number

We spend so much time worrying about getting the number on the scale to drop that it’s easy to get discouraged when your weight loss slows for a time. When you workout hard and eat right your body gains muscle while losing fat—this isn’t shown by the number on the scale. It’s shown by inches lost, in the way your clothes fit better than ever, and in how you look and feel amazing.

Are We Friends?
From: Shawna Kaminski

ShawnaKWorkouts.com



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Menopause Weight Gain?

Just because weight gain is common in menopause doesn’t mean it will happen.

There are plenty of things you can do to offset menopausal weight gain.

AND, if weight has crept up, you CAN lose it, despite what the mainstream suggests.

Is it a challenge? Yup…

But weight loss at any age can be a challenge.

This is why I created my Nutrition Academy ​.

Understanding what’s going on with your body, and accountability are key to long term weight loss success.

My goal is to provide the info you need to finally achieve your ideal weight.

You'll learn exactly what you need to know to lose the weight & keep it off while eating the foods you enjoy, without starvation diets or scams, pills, powders or potions.

You can check out the Nutrition Academy here:  https://shawnakworkouts.com/nutrition-academy/

Healthy Protein Pancakes

Who doesn’t love pancakes? Here’s a recipe that you can enjoy guilt free. These pancakes are packed with protein and contain omega-3 fatty acid from the flax meal. Omega-3 fatty acids are not manufactured naturally in your body, and thus must come from your diet as they are essential for growth and development.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 2

1 egg and 2 egg whites
2/3 cup nonfat cottage cheese
½ cup whole grain cornmeal
2 tablespoon almond flour
1 teaspoon baking powder
1 tablespoon coconut sugar
1/3 cup nonfat milk
2 tablespoon flax meal
1 teaspoon grated lemon peel
Sliced banana *optional*

Instructions

1.Place all ingredients in a blender and blend until smooth.

2. Bake on a 350-degree griddle lightly greased with cooking spray. Serve with sliced banana.

Nutrition
One serving equals: 264 calories, 4g fat, 39g carbohydrate, 3g fiber, and 20g protein.

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Email: shawnak.help@gmail.com
Phone: 587-355-8353
Web: www.ShawnaK.com