Welcome to ShawnaK!

Use 35+ Videos to Maximize Fitness Results, Avoid Injury and Learn Precise Exercise Technique from Master Trainer Shawna K

PLUS the ‘Train Smarter Not Harder’ Report That Reveals How to Use the Exercises to Create a Personalized Fitness Plan

Workouts

Shocking Numbers for Menopausal Women

Time for some tough love… Women who don’t lift heavy weight can expect to lose 3% of their muscle mass every decade after age 30, and up to 50% of their muscle mass by age 80. 10.1097/BOR.0b013e328358d59b The national center for health statistics says only about 26.9% of women strength train. So 73% of you … Continued

Meal Planning Secret (Coaches Don’t Want You to Know!)

Your coach should make your life easier! (But some may feel threatened if you feel empowered to create your own recipes.) Remember your recipe will only be as good as the prompt you provide….So, be SPECIFIC with the nutritional info & calories you need in the recipe. If you need help with personalized nutrition specifics, … Continued

Where Did 61 Years Go?

Ever wonder where the years go? Presently, I couldn’t be happier with life, even though it turned out differently than I anticipated. If I were to offer any advice, it’s to ‘put on your own oxygen mask first’, self care is more important than you may give it credit. I’ve always prioritized my health and … Continued

Another Reason to Resistance Train in Menopause

Hot flashes? Well, if you need ANOTHER reason to resistance train, here it is… More lean muscle is shown to reduce hot flashes according to this study: https://doi.org/10.1186/s40695-020-00058-9 How do you get more muscle? Resistance training! With declining estrogen levels in the menopause transition, both bone density and muscle mass declines. Resistance training offsets both … Continued