Shawna K

Here are the highlights of this podcast… Once exercising, nutrition plays a HUGE role!, in fact 80% is nutrition + 20% is exercise. As a GENERAL rule of thumb, STOP DIETING: ■ Need low glycemic carbs, veggies, fruits, low fat protein sources ■ Reduce processed/refined foods ■ Instead of dieting, make permanent healthy changes to your eating habits. Here are some great tips to get you started… Food Timing Tips • Eat every 3-4 hours • START eating before you’re too hungry and STOP eating before you’re full. • Eat 3 meals and 2 snacks per day. • Your goal is to avoid an insulin response (which means your body is primed for fat storing), by eating meals too close together, you’ll feel sluggish and you’ll have less opportunity to burn fat. Listen to your body: Your body knows when to eat but most of us don’t listen. Rather we eat for: Social reasons – events, pressure from others STRESS – emotional eating HALTS – We’re angry, lonely, bored, tired, stressed Habit Clock watcher – it’s ‘

In this podcast, we hear from Pilates expert, Sylvia Favela. Sylvia is my long time Cali BFF. She’s been teaching Pilates for over ten years. Currently she helps Pilates business owners reach more people with the gift of Pilates. She says that Pilates keeps her pain free after having suffered debilitating pain from a car crash. She also says that as a child she needed to wear corrective shoes to help her gait. She no longer feels pain (or the pain of wearing corrective shoes!) due to the benefits of developing a strong core from Pilates. Let’s jump into the interview: Q: Where do most people go wrong when trying to flatten their belly? A: Sadly, many women are doing the wrong type of exercise and won’t see belly flattening results. Another issue is that women don’t eat in an effort to look bikini ready. This only serves to dampen the metabolism. Q: What about cardio? A: If cardio takes you to your happy place, by all means, go for it, but don’t expect transformative results or a flat belly from traditional c

Ever wonder why some people can drop the weight and keep it off? while others yo-yo back and forth or never achieve any weight loss whatsoever? Meet my client and now friend, Lori O. She started her weight loss journey at 197 lbs at only five foot four inches. She finally decided that ‘enough was enough’ after trying what she describes as ‘everything’ to drop the weight. She now sits comfortably below 150 lbs. She’s come to realize the irrelevance of number on the scale; she has transformed her body to be in the absolute best shape and most fittest condition of her life at age 55. I wanted to share some of her ‘secrets of success’…. It seems that Lori had a mind shift where she was simply READY to make lasting change. She came to the realization that the excuses that she was ‘too busy’ or ‘had no time’ to take care of herself really weren’t valid at all. Turns out that even now that she’s developed healthy habits, no extra tim

If you’ve ever wondered what the best exercises are and what exercises to avoid to help you lose your menopause belly, you’re in the right place. Today’s podcast is 7 Exercise Tips To BOOST Metabolism and Combat Your Menopause Belly… Let’s dive right in! Tip #1 STOP Steady State Cardio You can reduce repetitive use injuries by stopping the slow plod on …the ‘dread mill’ & other cardio machines… Studies prove that steady state cardio is the least effective fat loss method… (Keep reading for a study to follow). Steady state cardio is time consuming and most people are time poor. On top of that, it tends to be straight up boring. If steady state cardio takes you to your happy place then by all means, do it, but don’t expect the body of your dreams by ‘jogging’ or doing similar steady state exercise. Big box gyms have a sea of cardio machines and they’re almost always packed. This really breaks my heart but I understand that many people feel most comfortable on cardio machines because they’re pretty eas

Surprisingly, it’s probably NOT menopause that may be causing your metabolism to tank. There are three unlikely suspects that may be at fault: Body Composition Insulin resistance Hypothyroidism Here’s a great note taking guide to help you.                       Body Composition You may be wondering what body composition has to do with a lower metabolism. It’s actually the LOSS OF LEAN MUSCLE that causes a slow down of metabolic rate. Increased sedentary living can change your body composition. You may have stopped exercising. You may be in a more sedentary job. For mothers, there’s often less chasing children around. So you may be the same weight but now you’re in a different package. It’s often likely that as you age you put on a bit of weight as well. Even if you ONLY put on a pound a year, this adds up to 20 extra pounds between the ages of 20 and 40. This weight is usually ‘fat’ as opposed to metabolically active muscle tone. So now you have the d

No one likes change and a challenge sounds intimidating. Welcome to my very first podcast called the ‘Choose One Change Challenge’. Stick with me and I’m going to entice you to make a tiny change that could lead to life changing results… …Results like my super star client, who lost 50 lbs by starting with one small change. Stay tuned for her story and how you can use the same principle to change your own life for the better… You see… I believe that there are too many women over 40 that have given up on themselves not realizing how simple and attainable it is to look and feel better than they ever have. In this podcast, I’ll give you my number one tip to change any thing. You’ll find out a little more about me and why I’m so passionate about helping women. In a nutshell, I can say that my mom was my inspiration… Now it’s not what you may think. My mom wasn’t a champion for women. My mom was a champion for our family, but in being so, she was not a champion for herself. I never saw my mom take care of herself

Want to make some healthy changes? We typically wait until new years or Monday or the start of a month to set a goal. We can set a goal at any time, let’s not wait another day. In this podcast, I discuss: 2 reasons why your diet and exercise efforts have failed in the past. 3 tips to successful goal setting 2 tips to evaluate if you really hit the mark Ideas for how to get the MOST fat loss results from the LEAST amount of time and effort. One Reason You May Have Failed in the Past… You may not be in touch with your reason WHY… It may take a bit of time to get to the bottom of your real reason by the way, it’s not always just to ‘look better’. Any reason is valid, you just need to find yours. With any weight loss effort, the going will get tough. When you’re in touch with the reason you want to improve your health, it’s easier to stick to you plan. The second reason you may have failed at fat loss in the past is that you may have tried to change too much too soon. It’s important to set yourself up for succe