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Calgary NW Fit Body Boot Camp 18 July, 2017
Here's what you missed...Want to Look 10 Years Younger?

Remarkably I've been asked about my 'beauty routine' and how I stay looking younger than my 54 years. ...

I sort of find this hard to believe because I consider myself to be a  bit cosmetically challenge, but I did a FB Live where I reveal my best  beauty tips and products. You can check it out here:

I honestly can't emphasize more strongly the need for hydration and metabolic resistance training workouts as your anti-aging anecdote.

I hope you have a bit of time today to catch up on things that  will help you smash your goals this upcoming week. Check out a few other short videos I did this week, just in case you missed them:

Do You Take Better Care of Your Dog Than Yourself??

5 Tips to Handle Challenging Times Without Derailing Your Health

What to AVOID Eating to Get a Bikini Belly

Are My Abs Even Working??

(Make sure to go and LIKE Shawna K Workouts​ on FB - I have lots of cool live broadcasts and informative posts for you there. 

Undo the Weekend (48 hour recovery)

What a weekend that was! You went out, you ate and drank and had a blast! And now the fun is over and the consequences are setting in…you feel terrible. You woke up with a headache, an overall feeling of bloating and a sluggishness that you can’t shake.

It’s time to undo the damage brought on from that epic weekend. Here’s how…

1. No More Junk! It may sound obvious, but the first step to recovering from all that fun you had is to stop the damage. No more naughty foods. No more alcohol.

When you are vacationing or partying it’s easy to remove your mindful eating and drinking mechanism, and to replace it with the anything-goes mindset. This makes sense for party-mode, but once you come back home and get back to real life it’s important to firmly put an end to the junk food and calorie-laden beverages. If you don’t then your weekend diet may continue into your week, resulting in tons of extra calories that quickly add up in unwanted pounds.

2. Flush Your System. For the next 48 hours your main mission is to drink as much water as possible.

All of those poor food and drink choices result in dehydration, which manifests in a pounding headache and a feeling of sluggishness. Plan to sip on water throughout the next two days, adding in fresh sliced fruit, cucumbers, mint or basil to add a refreshing and rewarding flavor.

3. Get Some Rest. End the party or vaycay Sunday afternoon so that you can get into bed early in preparation for the week ahead.

It may not sound super exciting to plan an early-to-bed night at the end of your weekend but, come Monday morning, you will be functioning much better with a little rest under your belt. Plan to get to bed early the next couple of days as well, and fit in a nap if possible.

4. Eat Cleansing Foods. You’ve stopped eating junk, now fill your diet with small light meals consisting of fiber and a serving of protein. Stick with only whole foods for the next 48 hours.

Fruits and fresh veggies should make up the bulk of your calories as you recover. Asparagus, leafy greens, citrus fruits, and raw veggies are all wonderful items to enjoy in addition to high quality, low fat protein.

5. Avoid Going Extreme. Yes, you ate and drank a LOT this weekend, but swinging the pendulum too far in the other direction isn’t actually going to help. Overcompensation is rarely a winning idea.

Fight the urge to skip meals or to over-exercise in response to your indulgences. Going from one extreme to the other creates a bad cycle that leaves you feeling even more tired. In addition, taking your body from feast to famine will actually make you more prone for fat storage.

Getting and staying in great shape will not only help you bounce back from the weekend faster, it will also help you achieve healthy habits that will stick with you even as you party and vacation.

My programs are designed with your overall lifestyle in mind and I’m here to get you (and keep you) in your best shape ever!

Call or email me now to get started on a fitness program that’s specially designed for you. Let’s do this!


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For a limited time, you can get a free copy of my book "Lose Your Menopause Belly" to help you lose the unwanted weight and feel like yourself again!

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From: Shawna Kaminski
Calgary NW Fit Body Boot Camp

Roasted Za’atar Cauliflower

If you haven’t tried Za’atar, it’s worth picking up a bottle of the savory spice. It gives cauliflower a whole new flavor dimension. It’s also wonderful used to flavor meat for the BBQ.

Courtesy of

Servings: 4

Here’s what you need

  • 1 head cauliflower, chopped into florets
  • 2 Tablespoons olive oil
  • 2 Tablespoons za'atar spice
  • ½ teaspoon sea salt


  1. Preheat the oven to 375 degrees F. Lightly grease a rimmed baking sheet with olive oil.
  2. Wash and chop the cauliflower into florets. Combine the florets, olive oil, za'atar and sea salt in a large bowl.
  3. Spread the floret mixture over the prepared pan. Roast for 30 minutes until tender. Enjoy!

Nutritional Analysis

One serving equals: 122 calories, 7g fat, 13g carbohydrate, 101mg sodium, 3g sugar, 7g fiber, and 5g protein.

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Consider Moderation, yes, even on weekends.

I’m not suggesting that you skip the next party or vacation, instead use these 3 Moderation Techniques to get all the fun without the regret or bloating…

1. Employ the 1:1 Water-to-Drink Ratio. In between every calorie-based drink that you enjoy, drink a full glass of water. This method slows down your liquid calorie and alcohol consumption, which means that you end up lighter, more hydrated, and less hung over.

2. Choose One Indulgence Per Meal. Instead of getting the burger, fries and milkshake choose one indulgence per party-vacation meal, keeping the bulk of your meal wholesome. Focus on enjoying that one indulgence to the fullest!

3. Secure the Perimeter. A party, a vacation, a cheat day. These are all wonderful concepts…when you keep it contained to a predetermined amount of time. Put a firm start and end time to your food and drink shenanigans and keep with the schedule to contain the caloric damage.

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