360 Coaching: Fitness-Nutrition-Lifestyle

& - . Good Mornings are one of the best exercises to develop your low back, glutes and hammies.... They are also a "dead" second to those who struggle with doing heavy deadlifts & squats or want to improve on posture and form to be able to bust through a plateau! Mamas who suffer from posterior chain weaknesses, add these to your back or leg routines! Coach Shauna xo - . : https://www.themombabefatlosscoach.com/coaching-application See more

! Do you suffer from a weak core, diastasis recti or pelvic floor and girdle dysfunctions? It may look easy but give this a try:... 3 to 4 sets of 30 and you’ll feel the burn. Get stronger, tighter and leaner right from home Hey Mama! Since we’re going into lockdown soon, if you don’t want that Covid 15 to creep up again, find out if my programs are right for you! Send me a DM now with the word I Need Helpand let’s chat about your 4-6 month vision for yourself. . See more

98% of the time people with fitness goals won't reach them unless they have the 3 main pillars in place: 1. Nutritional Guidance 2. Exercise Guidance 3. Accountability & Support ... Without these 3 important pillars it is very tough to achieve one of the hardest, yet most sought after goals in the world! Not convinced? Look at top athletes like basketball stars, marathon runners or IFBB pro's. Their list of coaches might include and are not limited to... Mindset Coach Nutrition Coach Strength Training Coach Performance & Skills Coach Behaviour Coach Life Coach Career Coach Team/Group Coaching They are successful with their goals and they DO NOT "do it on their own". Don't let your pride get in the way of reaching your goals. If you have been "trying it in your own" and still have not got the results you've wanted then send me a dm and let's see if you are coachable and if and how I can help you achieve your goal. 2021 is the year to get moving and start taking action Coach Shauna xo #goalsetting #2021goals #fitnessgoals #newyearnewyou2021 #fitnessgoals #healthinvestment #fitnesscoach #youtime #successmindset

’ ! The 7 F’s, discovered by Paul Batz and Tim Schmidt, represent the key elements that bring satisfaction to life: ... It is important that we practice nourishing the 7 F’s on a routine basis. When life gets hectic and busy it’s definitely hard to focus on everything all at once to make sure they are each up to par. Some of these areas may fall short while others thrive. Use the principle (top 3) to focus on the ones that matter the most at the time that they need to matter. For example, during the holiday season Friends, Family and Fun is very important and we put that at the top of the list and focus our energy on those three the most. In the New Year we set particular goals and Fitness is first. But... life gets busy again and for most people, three weeks later Fitness falls last and then we end up not reaching our goals. ’ . My 16 week Love Your Body Again coaching program is going ON SALE so that you can put Fitness at the top of your list for 16 weeks. Does a 16 week commitment sound like a long time to you?? Here’s what you can do in 16 weeks if Fitness is one of your top 3 daily focuses. Lose up to 40lbs pounds of unhealthy body fat Have % more energy Drop 4-6 dress or pant sizes Maintain your new body composition so you won’t gain it back! I’m looking for 10 ladies who want to start January 4th. Don’t reach out to me if you’re not committed to your goals. Do reach out to me if you want to learn how to simplify the process, sustain your progress and be satisfied with your results! Send me the phrase I Am Ready in the DM’s to reach out and see if this program is right for you. Coach Shauna xo See more

HAPPY NEW YEAR’S EVE!! ***MY TOP 10 TAKEAWAYS OF 2020*** ...and how to make the next year amazing! .... @themombabefatlosscoach . What a challenging year it was! I feel like so many people WOKE UP this year and decided to make some major changes in their lives! Going into 2021 I’ve learned a few things about how to make the next year amazing! 1. Get healthy, it doesn’t just come and stay without trying. Health is something we need to continuously work on every day. 2. Comparison is the thief of joy. So stop comparing yourself and be your best you. Follow those who inspire you. If this means unfollowing some and more focusing on you then do it! 3. Don’t say yes to others while saying no to yourself. You come first while respecting others. 4. We have more time than we think. Stop waisting time and start taking more action in your life to ge the things you want. 5. Be authentic. Present in yourself in your truest form. People will relate and open up to you and you will create closer, more honest relationships. . 5. Create boundaries. You get to decide who, what and when to let people in and who, what abs when not to. 6. Stop over-committing. Your time is precious, only give it to those who you can afford to give it to. 7. Take leaps. If you’ve been stuck for quite some time it’s because you never do this. 8. Give out of love, not for something in return. Help inspire others and show others how your success can also be theirs. . 9. Don’t let your mind play tricks on you. Positivity and belief in yourself produces results. 10. Compare this year to last year. Where were you, where did you get to, where are you going? Have an amazing final night of 2020 everyone. See you in 2021 Coach Shauna xo

Hey Moms!! Are you ready for Christmas?? Comment below I would love to know if you are how did you get so prepared ... If you’re not, what’s your plan?

, WATCH FULL VIDEO If you lost your belief. ... If you think it’s not your turn. If you think you can’t do it. If you think you’re too old. If you think it’s because your mom and you’re too busy or your body is just meant to be this way now. Here’s the truth Fabiola gained 30 pounds moving to Canada because of our lifestyle here She tried everything from the keto diet to Palio to fasting and random workouts and meal plans on the Internet. She had no structure. She was continuously yo-yo dieting. She was giving up because diets weren’t working. Her results were short term. She would always gain back the same 5 pounds. She tried to except that she was fatjust a mom and she thought she had to accept her new body as it was and that she couldn’t do it anymore, she was getting too old. Her feet hurt. Her back hurt. She couldn’t jump anymore. She couldn’t even play with her child. She thought her body was done. But when she saw my posts, she saw other success stories and women changing their lives, she saw that these were real women the same as her! She even said NO to my program at first!! And she just kept seeing so many women changing. Then she called me a second time and she was all in! She lost 20 pounds!! She gained more confidence! Her knees and back don’t hurt anymore! She can play with her child again!! She started to understand and she gained knowledge because of the value of the program!! She continues to lead this healthy lifestyle with strength, confidence and self-esteem she once had before she came to Canada. She’s even an assistant coach now for the Mombabes team! Check out her full story in the 12 minute Interview. Fabiola D'Marques you don’t know how proud and happy I am for you Ladies ... DM me now if you want that belief back!! Coach Shauna xo

’ ? Maybe it’s time for a change... Like a challenge!!... Join my STRONG MOM CHALLENGE When? Nov 30 What? 21 days of meals, 21 workouts Who? Busy moms and boss babes! Why? Get strong, feel confident, have more energy, kickstart your fitness journey How? Sign up with the link in my bio See you there! Coach Shauna xo

-?? Do you find yourself committing to your fitness and nutrition goals Monday-Friday but then when the weekend comes you ? Listen girl, you’re not alone!... That used to be me too before I created the tips tricks on how to enjoy your weekends and still get to your goals! My next 21 Day Strong Mom Challenge starts on November 30! ... Not only am I going to give you 21 days of at home bodyweight workouts that you can follow along with me right at home... I’m also going to give you a 7 day meal plan and I’m going to teach you some tips & tricks on how to get through your weekends and still: Have fun Have a happy weigh-in on Monday and not feel like you are start over again Feel strong, energized and sexy even after a weekend of party Sign up now as I’m only taking 30 spots and they will go fast! The link for the challenge is: https://www.themombabefatlosscoach.com/21-day-challenge

... ? Then you’re probably looking up the best foods to eat, right? ... and you’ll probably get a list of various foods on different websites with no rhyme or reason, right? ... Well I’m here to make it simple for you and help you understand Thermogenesis is when the body works hard by heating up, to break down food. The more work the body has to put in to breaking down the food, the more Thermogenic the food is, and the better your metabolism. Eating lots protein such as meat, eggs, fish and dairy as well as lots and lots of fibrous veggies, will be certain to kick your metabolism in the high gear! Combined with the right metabolic workouts, you’ll be one body fat burning machine!! I would love to show you how to combine both, with a meal plan that you will love and workouts that you will want to do more of! My 21 day Strong Mom Bodyweight Challenge starts November 30. Click the link and sign up today... spots are running out!! https://www.themombabefatlosscoach.com/21-day-challenge Coach Shauna xo

!! My team is on They are getting stronger, their mentalities are shifting, they are healthier, they are dropping inches and unhealthy body fat,they have energy...they are feeling 110%!!... Do you know why they’re doing so well?? !! Together we shine! Together we empower each other to be the absolute best we can be and show up for ourselves and one another. There’s nothing like camaraderie. Strength really does come in numbers. We remind each other every day of how strong and empowered and confident we are. All my adult life I belonged to a team which is where I have always thrived and did my absolute best: A Muay Thai dojo A specialized Bootcamp gym A business coaching Mastermind group If it wasn’t for these groups I would not be the confident, thriving person I am today!! I standby strong, results focused groups 2000%! So here’s a question for you ’ ?? Maybe it’s time you send me a message in the DM. Let’s have an honest and real chat and see if this is a group you should belong to. , , - . Ps. Diamonds are forever!

’ ! When you want to make a change it should be a positive and PERMANENT new life solution! That’s why my programs are designed to create new habits and kick-out the old ones, forever. ... We work on solutions that can be built into a lifestyle, not just a temporary design. ? : You purchase a generic workout program even follow someone on a YouTube channels & pick free workouts at your disposal. You buy a $20 meal plan from an email marketing campaign that gets you to eat completely differently than what you actually are used to. You follow this program for 6 to 8 weeks and do a bunch of seemingly fun or desirable workouts and lose a bit of weight. Maybe you’re even feeling good on the program, stronger, some inches lost. Then the program is over. But you have no idea what to do next because you haven’t really learned anything. : You hire a coach. Someone who has helped coach and transform thousands of woman just like yourself. Someone who has the answers to the questions you’re asking and can talk directly with you, one on one. You are given a strategic, step-by-step, periodized workout program, and a custom nutrition guide that take away from the food you love to eat and the lifestyle you want to live. At the end of the 12 week program your metabolism is on fire, you have built the lean muscle mass to support the high calories you get to eat, you’re down 20 to 40 pounds, fitting in your clothes, feeling confident and energized and most importantly you have how to sustain and maintain it because of the new habits you built, and the simple method you acquired that gives you the consistency and the healthy lifestyle you needed all along! Dm me if you are ready for Scenario #2 - . See more

... ! Vertical pulls are an important part of strength training: Improves posture... Strengthens core Decreases back pain Allows for better functionality and flexibility in every day life Here are some tips on how to get to this level from a beginner level so you can get the absolute best results out of your training: 1. Start incorporating weight training in your fitness routine ie dumbbells, bands and pulleys. Perform exercises a couple times per week such as bent over and horizontal rows, bicep curls and Romanian dumbbell deadlifts 2. Eat a balanced diet and slowly get to a healthy body weight while increasing strength so that you can start working on being able to lift your own body weight 3. Meanwhile, use a lat pull down for several weeks, increasing weight slowly and then advance to an assisted pull-up apparatus or bands You may only get 1 repetition in at first, but don’t let that deter you from trying again. As you repeatedly keep trying pull ups over the course of several weeks you will start to improve on the number of repetitions, which means you will improve on your overall upper body strength with all the benefits listed #fitnesstrainer #personaltrainer #fitnesscoach #improveposture #improvebackpain #flexibility #strengthtraining #womenwholift #momfitness #hippain #carryingbaby #liftyourbodyweight #verticalpulls #pullups #deadlifts #dumbbell #dumbbelldeadlift #bands #pulleys See more

?? ! ’ !! Nancy Bruce, Emotional Freedom Technique Therapist and Holistic Nutritionist teaches about cravings vs emotional eating, as part of the 7 weightloss blockers!... She states that a craving is from a certain food, moving toward a feeling. Emotional eating, is eating what you can find, moving away from something you do not want to feel. And.... I’m inviting you to a private training with Nancy tomorrow night at 8pm! She is a cravings buster!! She helped me absolutely CONQUER my 20 year night time peanut butter binge habits! Who wants to be apart of this phenomenal training technique?!! Type ME in comments now and I’ll send you the link!

, !! Ahhh sorry, I didn’t mean forget Christmas.... obviously we celebrate Christmas for a reason and it’s a time we are all looking forward to, to get together with family and celebrate the meaning of life pretty much!! I’m just reminiscing to this past summer where it was nice and warm and we were all outside and !... ... how about we kick it into high gear and get a move on and.. Combat the winter blues Fight through depression and anxiety Stay physically active through the winter season and possible lockdown Eat healthy! Shed the Covid-15 instead of gaining it again!! You might be asking So Shauna, How we gonna do that?? Here’s How Click the website link for my ! https://www.themombabefatlosscoach.com/21-day-challenge Sign Up! That’s it!! See you in the Challenge Group!! Xo Coach Shauna

!! Try three sets of 20 of these bad boyz at the end of your leg workout, as a finisher. ... #legday #feeltheburn #surrender #fitathome #gymmotivation #dumbbellworkout #upupdowndown #20pounds #sitlow #squatlow #momfit #chicksthatlift #momswhoworkout #makingtimeforme #fatlosscoach #buildmuscleburnfat See more

! Spice up your dumbbell curls and get even better results! ... Add more resistance to your curls with a band, or add a 1/4 rep at the top or bottom end to fire up your biceps. 3-4 sets of 12 ea Banded Curls 8 ea 1 1/4 Bottom End Curls #armworkoutsforwomen #bandworkouts #bandedcurls #dumbbellworkout #athomegym #fitchicks #momswhoworkout #tonedarms #dumbbellcurls #fullbodyworkouts

! ! When we work hard every day to be our best and to do our best and live up to our best potential, we don’t want that energy drained by people that don’t appreciate how hard we are working to live our best lives. ... Don’t forget to surround yourself by love and positivity, people who strive for the same things we do, and those who share the same mindset. If you practice this you will never be held back you will always be pushed forward #pushforward #mindsetiseverything #family #love #support #positiveenergy #changeisgood #selfimprovement #selfcare #tryyourbest #motivation #soarwitheagles #momshelpingmoms