Karin Kuhn Wellness

Happy Earth Day All!

Where and how we spend our time matters in supporting our health and wellness goals!

ENVIRONMENTAL WELLNESS is about
valuing the relationship between ourselves, the spaces we live and work in, and the planet.
living in harmony with both natural and built spaces.
enjoying your surroundings, modifying them to suit you, while still caring for the earth and limiting harmful activities that damage natural resources
maximizing our environment to support optimal human health and flourishing.

REMEMBER - SMALL ACTIONS, BIG IMPACTS
What’s your favorite habit?
Share in the comments!

HAPPY SOLAR NEW YEAR!
Today the Sun enters Aries - the beginning of the solar year.
0° Aries is the zero point of the zodiac, where we get to shake off the echoes of the past year and begin a whole new cycle.

Some beginnings feel different.

It's the classic “Call to Adventure” – the moment when something begins even if you don’t quite know where you’ll end up.

It starts with a STRONG IMPULSE – a DEEP DESIRE and sense that something is going to BE DIFFERENT.

But for transformational new beginnings to reveal themselves fully we must be rooted in what truly matters, what holds real value, relevance and meaning.

We can’t expect new beginnings to simply erase the past. We must pause and reflect on the past – not to hold us back but to set us free.

If everything were to fall away for a moment ask yourself:
- Who am I?
- What do I believe?
- What do I value?
- What am I prioritizing?
- Where am I settling or compromising?
- What do I really want?
- Why does this matter?
- What’s this for/what does it serve?

and in that place of truth what is revealed?
- What do you feel drawn to - not driven by …
- Is your desire fueled by faith - not fear of ….
- Are you ready to align what you want, with WHO YOU NEED TO BECOME

If not, you will pull back from the edge just when you are being asked to jump – AND FLY!

If you knew that you were supported and moving from your truth what would you do differently? What (bigger) risks would you take?

Here’s the opportunity to not just turn the page but to start a NEW CHAPTER.

If you are done tolerating, minimizing, explaining away or pretending that what you want doesn’t matter,
if you are ready to flip the script, turn towards your truth then step in to a bigger and better version of yourself then I’d love to help you get clear, and take the first step (and the next, and the next…..)

because the Universe has your back right now and so do I

Alternating dumbell shoulder press variation Keeping the 1 arm extended will build isometric strength Adding a small shoulder shrug at the top of the movement will build upper trap strength with the scapular in upward rotation and the shoulder in flexion - THINK HANDSTAND or HEADSTAND - Don't go too heavy on the weights or you'll orientate and arch- you want to avoid this and rather focus on good shoulder biomechanics - Engage the deep core to keep the front ribs in and down - If you sitting upright on the upright bench think of keeping bottom back ribs close to the bench Follow for more yoga cross training tips #shoulderpress #shoulderworkout #handstandtip

Here's my list If you want my FREE nutrition & macro guide then Comment NUTRITION & I’ll send it over to you! I prioritize lean, quality protein & fiber & worry less about carbs and fats - some days I eat more fat & less carbs & others I consume more carbs & less fats - as long as I stay within my caloric & protein goals. Truth is some of my client do & feel better on more carbs, some on more fat.  It comes down to personal preferences. I also like to keep my shopping, meal prep & cooking simple – no complicated recipes, hard to find ingredients or long cooking times.  I use this list to make up a combination of “meals” that I can cook in under 20 min & I make these my “go to” staples.  This reduces decision fatigue ie “what to eat” 💁🏼‍♀️ and stops me just grabbing anything that’s around that doesn’t support my goals Proteins: (I aim to get roughly 1 gram/pound of my ideal bodyweight & try to stick to lean, lower calorie sources where possible but fattier proteins like eggs and salmon are still a staple) ✅ Skinless chicken thigh (they taste better than the breast) ✅ Salmon ✅ Ono or Mahi Mahi (white fish I get in Hawaii) ✅ Ground turkey ✅ Smoked turkey breast ✅ Extra extra lean ground beef ✅ Lean cuts of steak ✅ Shrimp ✅ Low Fat Cottage cheese ✅ Fat Free Greek yogurt ✅ Eggs ✅ Egg whites ✅ Edamame Beans ✅ Whey Protein Isolate ✅ A2 Milk (I’m a “cream in my coffee” kinda gal) Veggies: (These are the ones I eat most often and generally make up half my plate) ✅ broccoli ✅ mixed leafy greens ✅ carrots ✅ asparagus ✅ cucumbers ✅ celery ✅ red onions ✅ tomatoes ✅ cauliflower ✅ brussel sprouts ✅ cabbage ✅ pickles Fruit: I don’t eat very much ✅ Blueberries ✅ Raspberries ✅ Blackberries ✅ Strawberries ✅ Apples ✅ Oranges Carbs: ✅ Sprouted Oats ✅ Potatoes ✅ Sweet potatoes ✅ Squash ✅ Quinoa ✅ Sprouted bread ✅ Sourdough bread ✅ Multigrain Baked Crackers Fats: ✅ Avocado ✅ Whole Eggs (with yolks) ✅ Avocado oil and avo mayo ✅ Extra Virgin Olive oil ✅ Nuts and seeds (macadamia, pumpkin, flax, chia, h**p, Snacks & Treats: (20% of my diet and not every day) ✅ Protein bars ✅ Chocolate (I love a square after lunch) #whatieat #weightloss #fitwomen #midlifewo

These are the signs I watch for to indicate you’re UNDEREATING and slowing down your metabolism and therefore fat loss. Comment MACROS I’ll send you your PERSONALIZED CALORIE AND MACRO GUIDE to calculate how much to eat to boost your metabolism, build muscle and lose body fat. 1️⃣ You rarely feel hungry in the mornings. Many people who aren’t getting enough quality nutrition lose their normal hunger signals. This is especially true for women in (peri) menopause. Being consistently “not hungry” doesn’t mean you are more disciplined or have good willpower – it’s actually not a  good sign. 2️⃣ Fat loss is extremely slow or almost impossible. It’s a signal your body has adapted to under-eating. In order to lose more weight you’d have to go drastically lower on calories – this would hard to stick to and likely make you miserable. 3️⃣ Your body doesn’t feel very good - muscle fatigue, tiredness or just feeling “flat” or “off”  when you wake up. When we under-eat our metabolism slows our energy to match. 4️⃣ You put on weight easily. It doesn’t take much – a holiday, weekend away with your girlfriends, a few parties and you’ve suddenly put on 3-5 pounds. Because your overall metabolic rate is low, it’s easy to OVEREAT and your metabolism and body isn’t ready to use those extra calories. 5️⃣. You have a lot of sugar cravings. Although hunger isn’t there, cravings are… especially at night or in the afternoon. The truth of the matter is that if you’ve been undereating for a while your body actually gets used to it and adapts! And the only way to finally get the weight to come off is by speeding up your metabolism! THE FIRST STEP IN SPEEDING UP YOUR METABOLISM is understanding how much food your body needs. To help you I’ve put together a free BODY RECOMPOSITION Metabolism MACRO guide to help you figure out how much to eat to speed up your metabolism, build muscle and lose body fat Comment MACROS and I’ll send you your PERSONALIZED guide . #fitme #fatloss #metabolism #macros

READY TO GO UPSIDE DOWN? use this inversion prep to open the upper back and shoulders, build strength in the shoulder girdle with the arms in flexion, while keeping your neck safe as there is no weight on your head Suitable for all levels. If you are still building range of motion and strength then don't kick up. Keep the feet on the floor and work to bring the hips over the shoulders and stay there building strength and becoming comfortable being upside down. Cautions/contraindications: high blood pressure, glaucoma, detached retina, vertigo, ear or sinus infections, shoulders injuries, pregnant LIKE - FOLLOW-COMMENT @karinkuhnwellness for more yoga, fitness, nutrition and wellness tips and inspiration #yogainversions #yogateachertraining #practicewithme

EATING HIGH PROTEIN AND STILL NOT LOSING WEIGHT? If you’re eating higher protein and not seeing any fat loss results it might be because you’re eating protein sources too high in fat. This increases your total caloric intake and puts you in a surplus rather than a deficit. When eating in a deficit it helps to focus on lean protein options so that you still meet your daily protein goals (approximately 1-1.5g/lbs of bodyweight) but without the added fat. Fat has 9 calories/gram and protein has 4g/pound so the fat adds up quickly and puts you in a surplus. Here is an example - To get 30 grams of protein (a good baseline to have at each meal) from the following foods it will cost you this many calories: 30g protein from peanut butter = 700 calories 30g protein from whole eggs = 350 calories 30g of protein from cheddar cheese = 600 calories 30g of protein from bacon = 600 calories VS. 30g of protein from LF cottage cheese = 160 calories 30g of protein from 93/7 ground beef = 215 calories 30g of protein from egg whites = 150 calories 30g of protein from chicken breast = 138 calories There are many great high protein, low fat options to choose from – some of my favorites are chicken breast, turkey, egg whites, 93/7 ground beef, shrimp, white fish, low fat cottage cheese and low fat Greek yogurt. Another reason you may not be losing body fat is that you’re not eating enough protein at breakfast or skipping breakfast completely and then trying to get all your protein in at lunch or dinner.  This can be hard for some to do and may mean you don’t hit your daily protein goals. Aiming to get 30-50g protein in at breakfast will help you feel full and satisfied (protein takes longer to digest than carbohydrates), reduce cravings, and prevent mid-day energy crashes. Comment “BREAKFAST” ⤵️ and I’ll send you my top 3 high protein quick breakfast options to help keep you fuller longer and avoid that mid morning snack attack! #protein #nutritioncoach #proteinguidelines

COMMENT "BACK" for the full list #backworkouts #trainwithme #fitnesscoach #fitwomen #gymlife