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Sep 10
Your Nutrition: Failing Grades?
How’s your nutrition plan? Do you have a plan? How does it stack up against what’s recommended?
Did you know that 80% of how you look is based on what you eat? You will never out train poor eating.
I have a ton of content on nutrition and proper eating here on the blog, check out these posts:
Boost Your Energy All Day – Eat
Are you training hard but not seeing the results that you want and deserve?
Check this out:
This is the latest and greatest online program that you have access to with Shawna 24/7 to help you make sure that you have not just passing nutrition grades, but solid A’s in terms of nutrition.
When you sign on with the program, you’ll be hooked up with online support to build and monitor daily meal plans that are custom fit for you. The program grades your food selections to ensure that your program is nutritionally sound as you meet your fat loss goals.
What do you think? Would this program work for you? Studies show that logging your food is one of the most effective methods for weight loss. The added benefit of this program is that you’ll be sure to meet your nutritional needs.
Posted in healthy eating by .
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Sep 10
Eat Out and Eat Less!
The trouble with eating out is that you may tend to over eat. And if you go out and you’re super hungry, it can be a double edged sword. I have a few tips for you so that when you do eat out, it won’t be a nutrition disaster.
Posted in healthy eating by .
30
Aug 10
What’s for Lunch?
Fall is the perfect time to get back to routine and proper eating if you’ve been ‘out to lunch’ with your nutrition plan. One of the biggest downfalls for many is lunch time, what to have?
By the way…if you need to have accountability, that is, me hanging over your shoulder checking on what you have for lunch and every other meal for 6 weeks to help you meet your fitness and fat loss goals, then check out my transformation program called Shawna 24/7. This program is for action takers only that are serious about meeting their goals.
Here are some tips to help you make the most of your mid-day meal so that you’re energized and feeling great through out the afternoon.
Posted in healthy eating by .
27
Aug 10
Got Bra Fat?
Everyone has their own issues in relation to fitness and fat loss. There are some solutions that will work in general for the main stream, but there are those with their own issues that may want to dial in their program so that it’s totally personalized. If you’re one of these people, then I have the perfect solution for you.
If you live in my area, then you can take part in my Shawna 24/7 program and train with me every day. And even if you live outside my area, you still can benefit from my support 24/7 for the upcoming transformation program starting September 13th.
Check it out and get in before the price increases later today (midnight Aug 27th).
Now…if bra fat or wiggly triceps are a problem…read on…
Thanks to Gini for the question regarding the nasty fat that hangs over the bra in the back. I promised some workout ideas to deal with this.
It depends on where you carry your fat.
Posted in Workouts by .
26
Aug 10
Fun Recipes…
I often send you to my online magazine to check out all the cool recipes there. Soon after that, I get a ton of cool recipes sent back to me.
So, first of all, thank you to all those who are willing to share! And secondly, check out two of the ideas sent my way! Feel free to share your fav recipe in the comment section below!
Posted in Recipes healthy eating by .
26
Aug 10
New Gold Membership Offer!
I’d like to share a new service with you! Announcing…
Gold Memberships!
Becoming a Member gives you access to exclusive posts and information not available to general blog visitors. All for just $19.00 per year!
Click the link below to sign up NOW!
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Aug 10
Is Shawna 24/7 for You?
I’m offering a new program at boot camp called Shawna 24/7.
If you need more info, please comment on the blog, or email me at shawna.kaminski@gmail.com. Let’s set up a phone conversation this week: Thursday, Aug 26th or Friday, Aug 27th so you can in on the program and take advantage of the early bird special.
For those of you that can’t come to my boot camp due to your location, I have a plan! Comment on the blog or email me and let’s discuss how you can be involved in this 6 week transformation too!
I’m only taking a limited number of clients for this program so that I can offer all that I can to support you to meet your fitness and fat loss goals.
Will you be one of the lucky ones that will have transformed your physique by October 25th, 2010?
Posted in boot camp by .
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Aug 10
Inner Thigh Problem?
Recently I got an email asking what a lady could do to tighten up her inner thigh area. I promised a blog post about the issue as I thought if this was an issue for her, it may be for others.
I want to encourage you to email me or post comments on the blog so that I can provide relevant info for you. I’m happy to research or find answers to any of your fitness and nutrition related questions!
Onto the inner thighs…For one, you can’t spot reduce an area on the body, as you may already know. Your body, in it’s infinite wisdom, will store or deposit fat where it chooses to. Sadly, it’s not usually in the area that we would prefer! And often times, the first place to add fat is the last place to lose it. So, if you add fat in the inner thigh area, you may lose some weight/inches in the upper body first, and then as you become leaner, the last place for you to tighten up may be the main spot you were interested in losing inches in the first place! So, stay the course, maintain your fitness and fat loss routine and eventually you will lose in the area that you want.
Just because you can’t spot reduce, you can significantly improve the appearance of an area with muscle building exercise.
This may be the area that you carry some extra adipose (fat) so diet is key. You need to make long term modifications to include lots of lean protein and tons of fruits and veggies.
Any compound movement for legs is going to hit the inner thigh area. My fav’s are squats and lunges. You can also do the lateral lunge too as this really stretches and lengthens the inner thigh muscles.
A great inner thigh tightening circuit that you could do at home will also include HIIT, or high intensity interval training to raise your metabolism, get your heart rate elevated and improve cardiovascular fitness.
Here’s an example:
Count down set (start at 10 reps, go down to 1 rep per exercise):
10 squats, 10/leg rev lunge, 10/leg lateral lunge, 10 squat jumps
Squat jump 1
Squat jump 2
Posted in Workouts by .
Some say that unfortunate things happen in three’s. This last week three things happened that I probably would rather have avoided.
I really like to view my world with an optimistic attitude though, so rather than thinking that these things shouldn’t have happened, I’m gonna look for a lesson in each of them.
Posted in Articles by .
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Aug 10
10 Ways to De-Stress
The lazy days of summer will soon be behind us and the hectic fall schedule ahead may be cause for stress. Stress can be your worst fat loss enemy.
My suggestion?
Build in some ‘de-stressors’ and life will go a lot more smoothly. Pick a few of the following to incorporate into your life now so that they’re already part of your lifestyle.
- Exercise – Seriously, you can’t believe that this wouldn’t be top on my list. This is one of the most effective and healthiest ways to deal with any kind of stress. Get moving, do something that you enjoy, do it daily.
- Network – Reach out to family and friends to develop meaningful relationships. Stay in touch, even when you feel the most stressed.
- Give a hand – Sometimes the best way to help your self feel better is to help someone else. Small gestures can make a big difference.
- Powerful words – Develop positive self talk or a mantra to make your self the ‘little engine that could’. Find something meaningful to you and keep it in your mind’s eye, especially when you feel the pot boiling.
- Rest up – Most adults need 7-8 hours of sleep and almost everyone gets over tired. Stress can seem insurmountable under these conditions, so try to get your zzz’s on a regular basis. You can’t stock pile sleep, so sleeping in on your day off doesn’t always count.
- Yuk it up – Have a laugh, or plan something fun. Even if you’re under a time line, sometimes by taking a break or having something to look forward to, it gives you renewed strength and energy. So take a break, have some fun and then get back into the thick of things.
- 70% is good enough – Accept imperfection for some things. Be realistic, don’t purposely set the bar low, do your best, but then accept your best even if it’s not perfect.
- Write it down – Journaling is magical for some. It helps put thoughts in order and things in perspective.
- Get organized – De-stress your mind and de-clutter your life. By getting organized you can save time too.
- Say ‘no’ – Don’t over plan your life and prioritize what’s important to you. This may mean saying no to some things like volunteering, social invitations, work commitments.
What is your best de-stressor?? Share it in the comment section. Maybe your tip will help someone else through a stressful time. This blog is all about adding value to everyone’s life. Let’s help our community not only cope, but thrive…
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My passion is teaching people how to work fitness into their daily lifestyle in order to improve their quality of life. Let’s work together to help you reach your fitness goals!
~Shawna Kaminski
