shred-with-shannon

Stay Cool & Shred On: Summer Workout Tips with Shannon

Thu, 29 May 2025 19:39:37 GMT

Maximize Your Fitness Without Melting Your Motivation

Do you want to know my 2 favorite thing about summer & my group fitness classes?!

1) Waking up before sunrise & catching the suns first rays peeking through the trees as we are working out and 2) getting my workout in before my day gets to busy & it gets too hot!

Summertime brings a plethora of options for physical activity, but timing them right can prove to be tricky, depending on your schedule!

To beat the summertime heat, here are a few tips to staying safe while working out in the summer:

1) Workout before 10 AM & after 4-5 PM. 10-4 is the hottest part of the day, so I would strongly encourage you to avoid those hours (unless you are swimming!)

Shred With Shannon offers 5:30 AM classes (as mentioned above!) and, coming this summer, 8:15 AM classes M-H - check them out here !

2) Drink 8-12 ounces of water an hour before your workout & 8-12 ounces right after your workout. Don't forget to hydrate during your workout!

3) Utilize electrolytes - they can help prevent dehydration, support muscle function, maintain energy levels, enhance recovery & prevent heat-related illnesses. Check out LMNT electrolytes , which I sell at my studio!

4) If possible, stick to shade or partial shade to avoid direct sunlight.

5) Wear lighter-colored clothing that is moisture-wicking & loose-fitting.

6) Avoid caffeine before a workout as it is a dieuretic and can contribute to dehydration!

I love summer for its endless possibilities for physical activity: walking, running, biking, rollerblading, swimming... the list goes on! Remember, the best workout is the one you'll actually do – so embrace the season and make this summer your strongest yet!

What I Wish I Knew: An Open Letter to My First-Time Mom Self

Sun, 11 May 2025 01:01:56 GMT

Everything I needed to hear in those early days of motherhood

Dear Brand New Mama Me,

If you’re reading this, you’re probably running on anti-anxiety meds, snuggles, and very little sleep. You’re holding that precious baby boy and wondering if you’re doing any of this right. Let me tell you: you’re already doing an amazing job, even if it doesn’t always feel that way.

Here are a few things I wish I could have told you back then:

1. You Don’t Have to Be Perfect

There’s no rulebook, no “right” way to do motherhood. You’ll make mistakes, you’ll learn, and that’s okay. Your love is what matters most—and your baby feels it.

2. Ask for and Accept Help

You don’t need to prove your strength by doing it all alone. Let people help, let them bring food, hold the baby, fold laundry. You’re allowed to rest.

3. Take Care of Yourself Too

You matter. Your mental health, your sleep, your happiness—they’re important. Taking time for yourself isn’t selfish; it makes you a better mom.

4. The Hard Days Will Pass

The sleepless nights feel endless, but they won’t last forever. One day you’ll wish for just one more midnight snuggle. Try to soak in the precious moments.

5. Trust Your Gut

You know your baby better than anyone. Advice will come from every direction, but ultimately, you’ll know what’s best for your family. Trust yourself.

6. Your Body is Amazing

It created, grew, birthed & nourished an actual human! Be gentle with it—even if it doesn’t look or feel the same. Your body did something incredible. Thank it. Give it love.

7. It’s Okay to Miss Your Old Self

There will be days you crave the “before.” That doesn’t mean you love your baby any less. You’re still you, just a new version.

8. Celebrate the Little Wins

Some days, getting everyone dressed is a victory. Celebrate those moments. You’re keeping a tiny human alive—go you!

9. You Are Enough

On the days you doubt yourself most, remember: you are exactly the mom your baby needs.

If I could hug you, I would. Motherhood isn’t easy, but it is so, so worth it. You’re doing better than you think, and future you is so proud.

With love and wisdom (and maybe a little more sleep),

Your Future Self

Shred in the Great Outdoors: Shannon's Guide to Outdoor Fitness

Wed, 02 Apr 2025 13:26:54 GMT

Break free from the gym: A guide to effective outdoor training for all fitness levels.

I asked my client this morning if they had any summer vacations planned and she responded, "We live in MN - we don't travel anywhere during the summer months!" She's so right... MN is an absolute gem in the summer time! From the picturesque sunrises/sunsets & the lake days (we are the land of 10,000 lakes you know..) to the plethora of wooded areas & trails to walk, hike & bike...

MN is beautiful in the summer!

Whether you've never experienced a MN summer (I'm so sorry..) & need some ideas on how to take your fitness routine outdoors OR you need some fresh ideas, then you've come to the right place! Without further adieu..

1. Park Circuit Training

Transform any park into your personal gym with this equipment-free circuit workout:

Find a bench for step-ups (3 sets of 15 per leg)
Use a sturdy tree or pole for modified push-ups (3 sets of 12)
Park bench dips (3 sets of 12)
Walking lunges between lamp posts (2 sets)
Bodyweight squats near a playground (4 sets of 15)
Plank holds on grass (3 sets of 45 seconds)

Complete this circuit 2-3 times with minimal rest between exercises for a full-body workout.

Perfect for... the busy mom without childcare who needs to keep an eye on her littles. Multitasking at it's finest! My favorite park to go to in Waconia is City Square Park , conveniently located in downtown Waconia (and also where I hold a lot of my summer workout classes..)

2. Hill Training Challenge

Find a moderately steep hill in your neighborhood for this intense cardio session:

Start with a 5-minute warm-up walk at the base
Power walk up the hill, focusing on driving through your heels
Jog or walk back down for recovery
Progress to running up the hill as you build stamina
Mix in side shuffles and backward walking for variety

Aim for 8-10 hill repeats, adjusting based on your fitness level.

My favorite hills to utilize are the hills off Lake Street in downtown Waconia or "cemetary hill" located next to Lola's Lakehouse (also has an amazing view of Lake Waconia at the top...#worthit)

3. Bleacher Workout Blast

Head to your local stadium or school bleachers for this leg-burning workout:

Basic bleacher runs: Run up every step, walk down (3 sets)
Skip-step runs: Take every other step (3 sets)
Bleacher squat jumps: Jump up each step (2 sets)
Walking lunges across the top row (2 lengths)
Side step-ups: Alternate leading legs (2 sets each side)

Rest 1-2 minutes between sets and stay hydrated!

Favorite bleachers to check out are located at Baview Elementary School . There is also a great park right next to the bleachers. FUN FACT: Monday's 5:30 AM class will be held AT the bleachers!

4. Driveway Workout

Got young kiddos napping?! Grab the monitor & your older kiddos & head to the driveway:

Shuttle runs: Mark two points 10-15 feet apart, sprint between them (4 sets of 45 seconds)
Driveway burpees: Full burpee with a jump at the top (3 sets of 10)
In-place high knees: Drive those knees up! (4 sets of 30 seconds)
Plank to downward dog walks: Walk hands back to feet, then walk back out (3 sets of 8)
Lateral bounds: Jump side to side with power (3 sets of 20 seconds)

Complete each exercise with minimal rest, then take a 1-minute break between rounds. Perform 3 complete rounds for a full workout.

5. Beach Body Workout

The sand adds extra resistance and challenge to these exercises:

Beach jog/sprint: Jog/sprint the length of the beach 6-8 times
Sand walking lunges (3 sets of 20 steps)
Bear crawls in the sand (4 sets of 20 yards)
Sand mountain climbers (3 sets of 30 seconds)
Beach burpees (3 sets of 10)

Again, a workout you can do while your kids are digging in the sand or swimming in the water. Are you sensing a theme here?! ;) If you're local to Waconia, my favorite beach is, of course, Lake Waconia Regional Park . They also have some walking trails that are perfect for a warmup or cool-down.

6. Walk/Jog/Bike/Rollerblade on Local Trails

Hop on a trail to clear your mind & get some miles in! Here are some local trails you can easily access:

Lake Minnetonka LRT Regional Trail

Luce Line Trail

Dakota Rail Regional Trail - can access in Waconia, Mayer, New Germany, St. Boni, Mound

Trail Link is a great resource if you are traveling & want to access any sort of trail.

6. Shred With Shannon Group Fitness Classes

I always get antsy to get outside this time of year - one of my favorite things to do is use the great outdoors as my gym! Around May/June my classes will head outside & we'll utilize the alley, church backyard, local park, hills & bleachers that are all within walking distance!

Stay tuned for summer classes/schedule: www.shredwithshannon.com/registration

Safety Tips and Recommendations

As always, please make sure to do the following:

Always warm up properly before starting any workout
Bring plenty of water and stay hydrated
Wear appropriate footwear for the terrain
Apply sunscreen and wear sun-protective clothing
Start with shorter workouts and gradually increase intensity

Remember to listen to your body and adjust these workouts according to your fitness level. The beauty of outdoor workouts is their flexibility - you can modify any exercise to make it easier or more challenging as needed.

Spring into Fitness: Your 4-Week Beginner's Guide to a Fresh Start

Thu, 06 Mar 2025 18:04:21 GMT

A 4-Week Fitness Program Perfect for Busy Schedules and New Beginners

I don't know about you, but I don't quite realize how much of a fog I've been in during these long winter months, until I experience warmer temps & the sunshine on my face. There's a little extra pep in my step & I find mself with a little extra motivation that's been hard to come by all winter long. There's more daylight to work with & we can see some light at the end of the long tunnel.

This natural boost in our energy & motivation make it a perfect time to finally start that fitness routine you've been meaning to do! It can be overwhelming to know where to start or what to do, so I have curated a workout plan that caters to your busy life! Check it out:

Week 1: Building Foundation

Goal: Establish routine and basic movement patterns

Two 20-30 minute walks
Two strength workouts
1 upper body/core (Passcode: .4%kHx6O)
1 lower body/core (Passcode: C9BK!$7m)
Build a nutrition routine: Drink a glass of water every morning upon waking

Week 2: Increasing Activity

Goal: Keep routine from Week 1 & add on an additional walk

Three 20-30 minute walks
Two strength workouts: see week 1 for workout video links
Build a nutrition routine: Keep routine from Week 1 + have a serving of fruit or vegetables at each meal

Week 3: Adding Intensity

Goal: Keeping routine from Weeks 1-2 & add on an additional strength workout

Three 20-30 minute walks
Two strength workouts: see week 1 for workout video links
One full-body workout (Passcode: N6DrPZ?1)
Build a nutrition routine: Keep routine from Week 1-2 & add 30 grams of protein to each meal (read this blog for ideas!)

Week 4: Establishing Routine

Goal: Keep routine from Weeks 1-3 & add a H.I.I.T (high intensity interval training) workout

Three 20-30 minute walks
Two strength workouts: see week 1 for workout video links
One full-body workout (Passcode: N6DrPZ?1)
One 20-30 minute H.I.I.T. workout
Build a nutrition routine: Keep routine from Week 1-3 + all meals should have all 3 macronutrients (protein, carbs, healthy fat)

Tips for Success

Schedule workouts like important meetings
Prepare workout clothes the night before
Keep equipment minimal and accessible
Track progress in a simple fitness journal
Be flexible with timing - morning, lunch break, or evening all work

Equipment Needed

This plan requires minimal equipment, perfect for busy individuals:

Comfortable walking shoes
Loop band (optional)
Yoga mat or cushioned surface
Dumbbells
Water bottle

What if I miss a workout or a week?!

Remember that this is a beginning. If you need to repeat a week due to life happening or take extra rest days, that's perfectly fine. The goal is to build sustainable habits, not burn out in the first month.

Spring is your opportunity for a fresh start. This 4-week plan provides a structured, yet flexible approach to fitness that can fit into even the busiest schedule. Remember, consistency over intensity is key to long-term success.

If you are interested in a meal plan subscription , group fitness classes or 1:1 services , please contact us !

How to Keep Your Workout Motivation Strong During the Winter Months

Fri, 21 Feb 2025 16:00:02 GMT

Struggling to stay motivated with your workouts during the cold months? These practical tips will help you maintain your fitness momentum and stay on track with your fitness goals.

As I'm writing this, my children are home from school on a Tuesday afternoon because it's too cold outside! #onlyinMN I know all too well how hard it can be to peel myself off the couch & swap out my comfy robe for workout clothes! Maintaining workout motivation during winter can feel almost impossible. The cold weather, dark mornings, 383167 cold/flu viruses & cozy blankets with a side of Seasonal Affective Disorder (SAD) all conspire to keep us in bed rather than in the gym.

But here's the thing - we can't let winter win this battle. It comes around every year & this time, we have some tips/tricks:

1. Acknowledge the Challenge

First things first - it's completely normal to feel less motivated during winter. Those dark mornings and chilly evenings aren't exactly screaming "let's work out!" But acknowledging this challenge is the first step to overcoming it.

2. Create a Winter-Proof Routine

Just like any routine needs structure and accountability, your winter workout routine needs the same attention:

Set specific workout times and treat them like important appointments
Use a fitness tracking app to maintain accountability
Don't let one missed workout turn into a week-long hiatus

3. Find Your Winter Workout Sweet Spot

Maybe your usual routine isn't working in winter - that's okay! It's time to adapt:

Experiment with different workout times to find what feels best
Try indoor alternatives to your usual outdoor activities
Keep a backup plan ready for those "too cold to function" days (check out the virtual workouts that I offer!)

4. Build Your Support System

We all need accountability:

Share your winter fitness goals with friends or family
Join a workout group or class - check out the classes offered in my studio!
Find an accountability partner who won't let you hibernate all winter
Join a fitness challenge, like this one !

5. Prepare for the Setbacks

We've all had to bounce back from some life happening... you might miss some workouts. That's not failure - it's just part of the journey:

Don't let one missed workout derail your entire routine
Have a plan for getting back on track quickly
Remember: progress isn't about perfection

6. Make It Enjoyable

Winter workouts don't have to feel like punishment:

Create playlists that get you moving
Invest in comfortable winter workout gear
Reward yourself for consistency (not just results)

7. Stay Connected to Your Why

Remember why you started this fitness journey in the first place. Don't let winter make you lose sight of your goals.

You have the power to choose your response to winter workout challenges. You can either let the season derail you, or you can adapt and overcome.

The Bottom Line

Winter might make working out harder, but it doesn't make it impossible. Don't wait for perfect conditions - they don't exist. Instead, adapt your routine, stay accountable, and keep showing up for yourself.

And remember - if you do fall off the fitness bandwagon (because let's be honest, it happens), you can always get back on. The only real failure is giving up completely.

Know I'm always in your corner,

Shannon

P.S. Here are some more blogs you might find helpful: Finding motivation after falling off the bandwagon & winter workout

ideas - Happy Reading!

Breaking Free from "All or Nothing" Fitness Mindset

Thu, 13 Feb 2025 17:19:33 GMT

Breaking down the mental barriers that hold us back from fitness success.

As a fitness coach, I've noticed a common thread that often holds people back from achieving their wellness goals: the all-or-nothing mindset. I've struggled with this myself, particularly when it comes to nutrition. That voice that says "If I can't follow this plan perfectly, why even try?"

Let's talk about why this mindset is so destructive and how we can overcome it.

Why the All-or-Nothing Mindset Sabotages Us

It creates unrealistic expectations of perfection
It leads to giving up entirely after small setbacks
It prevents us from celebrating small victories
It makes us view fitness as either "on track" or "off track" with no middle ground

The Reality of Sustainable Progress

Here's the truth: fitness and nutrition aren't all-or-nothing endeavors. They exist on a spectrum, and every small positive choice moves us forward. Think about it this way: if you had a flat tire on the side of the road, would you then slash the other 3 tires, rendering the car useless? Of course not! So why do we treat our wellness journey this way?

Practical Steps to Break Free

Start viewing progress as a spectrum rather than binary success or failure
Celebrate small wins - even a 10-minute workout is better than no workout
Focus on consistency over perfection - my favorite Fr. Mike Schmitz saying: "consistency over intensity EVERY time!"
Practice the "something is better than nothing" approach

Reframing Your Mindset

Instead of thinking:

"I missed my morning workout, so this whole week is ruined."

"I ate crappy last night, so might as well eat crappy all weekend"

Try thinking:

"I missed my morning workout, but I can take a 15-minute walk at lunch."

"I ate crappy last night, but can start fueling my body properly this morning!"

The Power of Small Choices

Every day presents dozens of opportunities to make choices that benefit your health. Maybe you:

Take the stairs instead of the elevator
Choose water instead of soda for one meal
Do five minutes of stretching while watching TV
Add an extra serving of vegetables to your dinner
Do a 10 minute workout or walk

Building Sustainable Habits

The key to long-term success isn't perfection - it's consistency. Start with small, manageable changes that you can maintain. As these become habits, gradually add more positive changes. This approach might feel slow, but it leads to lasting results.

Moving Forward

Remember, your fitness journey is exactly that - a journey. There will be ups and downs, perfect days and imperfect ones. The goal isn't to be perfect; it's to be better than yesterday, even if just by 1%.

Next time you catch yourself in the all-or-nothing mindset, pause and ask: "What small step can I take right now that moves me in the right direction?" Because sometimes, the smallest steps lead to the biggest changes.

Are you ready to take the next step & ditch the "all or nothing" mindset? Check out SWS's Signature Package - it is increasing in popularity because of its value AND because it is designed for your busy life!

Getting Enough Protein on a Dairy-Free and Gluten-Free Diet

Tue, 04 Feb 2025 18:53:33 GMT

Fueling Your Body Right: A Guide to Meeting Protein Goals Without Dairy or Gluten

Living with dairy and gluten restrictions? No problem! You can still hit your protein goals without sacrificing flavor or variety. If you're aiming for 150g (ish) of protein, I've got some delicious, allergen-friendly options lined up for you, along with essentials to always have on hand!

Essential Protein Sources to Keep Stocked

Lean Meats: Chicken breast (31g per cup), turkey (30g per cup), lean beef (29g per 4oz)
Fish: Salmon (25g per 4oz), tuna (20g per 3oz), sardines (21g per 3oz)
Plant-Based: Lentils (18g per cup), chickpeas (15g per cup), quinoa (8g per cup)
Seeds & Nuts: Pumpkin seeds (12g per cup), almonds (6g per ounce), chia seeds (4g per 2 tbsp)

Sample Meal Plan to Reach 150g Protein

Breakfast (35g protein)

• Quinoa breakfast bowl with 2 eggs

• Chia seed pudding with mixed berries

• Pumpkin seeds for topping

Mid-Morning Snack (15g protein)

• Turkey roll-ups with cucumber

• Handful of almonds

Lunch (40g protein)

• Quinoa and lentil salad with grilled chicken

• Roasted vegetables

Afternoon Snack (20g protein)

• Chickpea hummus with vegetables

• Rice crackers

Dinner (40g protein)

• Baked salmon

• Sweet potato

• Steamed broccoli

Tips for Success

Prep proteins in bulk at the beginning of the week
Keep hard-boiled eggs ready for quick snacks
Stock up on canned legumes for convenience
Consider dairy-free protein powders made from pea or hemp protein

Shopping List Essentials

Proteins

Chicken breast
Ground turkey
Salmon
Eggs
Lentils
Chickpeas

Grains & Seeds

Quinoa
Chia seeds
Pumpkin seeds
Sunflower seeds
Rice
Gluten-free oats

Remember: Always check labels carefully for hidden gluten or dairy ingredients, especially in processed foods and seasonings.

Sip Smart: How Alcohol Is Holding Back Your Weight Loss Journey

Fri, 31 Jan 2025 18:14:38 GMT

Discover the Hidden Calories and Cravings That Can Sabotage Your Goals

Recently, I've had several conversations about how big of an impact alcohol consumption can have on your body & weight loss goals. It was all speculation really, but it prompted me to do a little research. Here is what I found:

The Toxic Nature of Alcohol

Let’s be real: alcohol is basically a toxin - it's poison. When you drink, your liver shifts into overdrive to process it, putting other nutrients on the back burner. This means fats and carbs can end up being stored as body fat instead of used for energy. Not only does this lead to more fat, especially around the belly, but that’s not a look any of us want—plus, it's not good for our health.

And let's not forget about hydration. Alcohol can really mess with your body's water levels, leaving you feeling dehydrated. This can lead to fatigue, headaches, and just a general ‘blah’ feeling. When you’re dragging, it’s way harder to get motivated to work out or even go for a quick jog. You know the drill—when you feel sluggish, the gym is the last place you want to be!

The Caloric Cost of Alcohol

One of the biggest challenges with alcohol when you're trying to lose weight is all those sneaky calories. A glass of wine or a fancy cocktail might feel harmless, but they can pack in a surprising amount of calories—sometimes 100-200 or more per drink! And here’s the kicker: those liquid calories don’t fill you up like real food does. So, you might drink a bunch of calories without feeling satisfied, which makes it super easy to go over your daily limit.

On top of that, alcohol can really throw your food choices out the window. It lowers your inhibitions, which can lead to cravings for all those tasty but unhealthy snacks. After a few drinks, it’s all too easy to find yourself diving into a binge-eating session. That combo of extra calories from both the drinks and the food? Not great for weight loss!

Impaired Judgment and Willpower

Alcohol can really mess with your judgment and decision-making. When you’ve had a few drinks, it’s all too easy to forget about your weight loss goals and make impulsive choices about food and drink. That loss of control can quickly turn a day that started off on the right track into a calorie disaster, making it tough to stay committed to your dietary plans.

Conclusion

In short, alcohol is more than just a drink you enjoy with friends; it can actually be toxic to your body and a major roadblock on your weight loss journey. Its harmful effects, high calorie content, and ability to cloud your judgment make it a tough challenge for anyone serious about losing weight. If you truly care about your health and fitness goals, it might be time to take a hard look at your relationship with alcohol.

** Let me preface this by saying that I do NOT expect my clients to 100% give up alcohol nor do I want them to if weight loss is their goal. I am a firm believer in a balanced approach to everything (including alcohol). I personally indulge in a cocktail every once in awhile & that is all I care to do. What I will say is this: If you are doing "all the things" - strength training, prioritizing protein, getting steps in, etc. & are STILL not seeing the results you want, then I would encourage you to take an alcohol hiatus & see what happens...

What I eat in a day to get 140 grams of protein in under 1800 calories

Fri, 17 Jan 2025 18:58:50 GMT

Curious WHAT you eat to get so many grams of protein in? Let's find out!

One thing that helped me finally see progress on my weight-loss journey was adding 40 grams of protein to the already 100 I ate.... 100 grams was hard... how in the h*** was I supposed to get an additional 40?!?!

I've spent a few months perfecting my craft & I've got it down to a science!

Here's what I eat in a day to get 140 grams of protein in in under 1800 calories:

Breakfast (47 grams)

2 eggs (12g)

1 serving of egg whites (5g)

1/4 cup of cheese (6g)

Protein wrap (12g)

2 slices of turkey baco (12g)

Snack (26 grams)

Natural endurance chips (14g)

Chomps Turkey Stick (12g)

Lunch (30 grams)

Protein wrap (12g)

2 slices of turkey deli meat (12g)

1 tbsp of mayo

Slice of cheese (6g)

Lettuce/cucumber

Snack (20 grams)

Orgain shake (20g)

Dinner (24 grams)

Hamburger (20g)

Mashed Potatoes

Caesar Salad (4g)

47 + 26 + 30 + 20 + 24 = 147 (did I do my math right?!)

I can't stress enough how important protein is in your weight-loss journey! Read all about the most under-used macronutrient!

Until next time,

Shannon

9 "must-have" healthy foods for busy moms

Thu, 13 Jun 2024 14:34:11 GMT

Stay on track this summer...and fall/winter/spring... with these 9 essential foods!

We all talk of a time in the future: "When things slow down..."

In reality, things will not slow down. We live a fast-paced life, which makes it difficult to stay on track with fitness and nutrition goals.

The top 3 questions I get asked from clients is:

"What are some ideas of foods I can eat on the go?"

Er go... the latest blog post:

1. Chicken Salad - Here is a great recipe: https://addapinch.com/chicken-salad-with-grapes-recipe/

Great option if you have access to a refrigerator/cooler. I like to pack Simple Mill Almond Flour crackers or Multigrain crackers - both can be purchased from Costco.

2. Tuna Salad - very similar to chicken salad. Toss in as much or as little of veggies, cheese & seeds as you want!

Great to have on a sandwich or with crackers.

3. Egg Salad - See items 1 & 2

4. Cottage Cheese bowls - add in your favorite toppings: fruits, vegetables, protein of choice, nuts, etc.

My favorite way to eat cottage cheese is with some rotisserie chicken, chopped up cucumbers & cheese stick & sunflower or pumpkin seeds

5. Meat stick - my favorite is from Chomps (turkey is higher in protein)!

6. Cheese stick

7. Hard-boiled eggs

8. Protein bar - my favorite is GoMacro Bars

9. Apple or banana - for added protein, grab an individual serving of PB!

Pro-tip: For #'s 1-4 & 7, make a double or triple batch & divy it up into containers to easily grab & go!

What are your favorite "grab & go" snacks? Did I miss any?

9 Effective Tips for Regaining Motivation After Falling Off The Fitness Bandwagon

Sun, 31 Mar 2024 14:34:51 GMT

I had posted on social media a few weeks back about how important accountability was for me to stick with my prayer routine. I talked about how I have an app that I listen to prayers & devotionals with. Every time I finished my prayers a notification would pop up praising me for the number of days in a row I had said my prayers. It was very motivating... for 60 days. Then last weekend, I didn't do any of my prayers. I lost my streak & I was more bummed than I care to admit.

I fell off the prayer bandwagon. I stayed off for one more day. And then I got back on.

I very easily could have said:

"F*** it. Screw my prayer routine. I'm going to sleep in a little bit more. I already have to start over so why not wait a little longer?"

But I didn't. And you don't have to either.

Sound familiar? Falling off the fitness bandwagon (or any bandwagon for that matter) can happen to the best of us. Whether due to a busy schedule, lack of motivation, or unexpected life events, taking a hiatus from your fitness routine is not uncommon. However, getting back on the fitness bandwagon can seem daunting. But don't worry... I got you!

Try any of these 9 effective tips to help you regain motivation and get back on that fitness bandwagon:

Reflect on Your Why: Take some time to reflect on why you started your fitness journey in the first place. Reconnect with your original motivations can reignite your passion and remind you of the benefits of leading an active lifestyle.
Start Small: Don't overwhelm yourself by trying to jump back on the bandwagon and go 100mph. Start small by setting achievable goals and gradually increasing the intensity and duration of your workouts as you regain momentum.
Find an Accountability Partner: Enlist the support of a friend, family member, or workout buddy to hold you accountable and provide encouragement as you get back up. Having someone to share your progress and setbacks with can make the process feel less daunting.
Mix It Up: If you quit fitness due to boredom or lack of excitement, consider trying new activities or exercise routines to mix it up. Experiment with different types of workouts, such as yoga, dance classes, or outdoor activities, to keep things fresh and enjoyable.
Schedule Your Workouts: Treat your workouts like important appointments by scheduling them into your calendar. Setting aside dedicated time for exercise can help you prioritize fitness and establish a consistent routine.
Set Realistic Goals: Set realistic and achievable fitness goals that align with your current fitness level and lifestyle. Break larger goals into smaller, manageable milestones to track your progress and celebrate your achievements along the way. Check out the blog post I wrote about setting fitness goals.
Focus on the Benefits: Remind yourself of the countless benefits of regular exercise, including improved mood, increased energy levels, and better overall health. Keeping the positive outcomes of fitness in mind can help motivate you to lace up your sneakers and get moving.
Be Kind to Yourself: Avoid dwelling on past setbacks or feeling guilty for falling off the bandwagon. Practice self-compassion and treat yourself with kindness as you work towards hopping back on the bandwagon.

9. Celebrate Your Progress: Celebrate even the smallest victories and milestones as you get back up. Whether it's completing a workout, hitting a new personal best, or simply showing up consistently, acknowledge and celebrate your progress as you work towards your goals.

Let's get you back on the fitness bandwagon! I'm curious... share the tip you are most excited to try in the comments below!

Is it necessary or an accessory?

Sun, 31 Mar 2024 14:34:47 GMT

I can't take credit for this blog title. That credit goes to Fr. Mike Schmitz & it's the title of his homily today.

In a nutshell: Is our faith necessary or an accessory?

Is praying, the mass, the eucharist necessary? Or is it just an accessory?

Because my faith & fitness are so intertwined, I was inspired to ask the same question to you.

Is fitness necessary or is it an accessory?!

I'm going to argue that it IS necessary (and I'm not just saying that because of my business..)

God created our bodies to MOVE. Just like our faith life, we are not meant to be stagnant.

We are meant to grow stronger, both physically and spiritually.

I want you to stop & think for a moment of the positive ripple effect that daily movement has on your body.

Moving your body ➡️ More energy/confidence in yourself ➡️ Better choices regarding what you put in your body/mind ➡️ Better parents/spouses/co-workers... whatever hats we wear. The effects are endless.

This is very vague as the ripple effect will obviously look different for everyone, but you get the idea.

So, I'll ask you again: For you... is fitness necessary? Or just an accessory?

Happy Easter Friends!

Sweeping Away the Fitness Clutter: Decluttering Your Mind and Workout Routine

Sun, 25 Feb 2024 15:01:58 GMT

What in the heck do a messy car & a noisy fitness industry have in common?

BOTH of them are overwhelming as heck, leaving you feeling frustrated & wanting to avoid running starting anything.

**Full disclosure: This is my car. This picture was taken a week ago & I still haven't cleaned it. See! Avoiding it.

We are overloaded with conflicting fitness and nutrition information:

We've all seen the headlines:

"Studies have found that (insert healthy food) now causes (insert cancer)"

"Don't do this exercise, do that exercise".

"4 reasons why Keto is the best way to lose weight"

"Meat is bad"

"Meat is good"

"Eggs are good"

"Eggs are bad".

It goes on and on. The noise is deafening and leaves even fitness professionals shaking their heads.

For someone just starting out on their fitness journey, articles like this would make me want to slam my laptop shut and keep doing what I'm doing.

Much like my messy car, I just turn the other cheek and avoid it for another day (or weeks in my case..)

So how do we weed through all the nonsense and find a feasible starting point?

1. Start with the basics.

For nutrition :

If it came from the earth or an animal, you're good.

Drink lots of water.

Avoid canned/boxed foods as much as possible.

Eat fruits/veggies.

For fitness:

Going into the gym and doing squats, pushups, situps, shoulder presses, bicep curls, etc.... it's perfect.

Go for a walk. Go for a jog.

Do some stretching.

Let's uncomplicate things why don't we?

2. When doing research, if you stumble upon something that says "do this, not that"... keep scrolling.

Make sure your resources are reliable.

3. Take a moment to figure out some specific goals you have related to fitness and nutrition.

If it's to "get stronger", focus on protein intake.

If it's weight loss, focus on a calorie deficit.

If it's mobility, look up a stretching video.

4. Consider hiring a professional to help you navigate the fitness world.

Just like a clean car leads to stress-free car ride, a simple approach to fitness leads to a more fulfilling & sustainable experience.

7 Ways To Stay Active Outdoors in the Winter

Mon, 12 Feb 2024 19:23:40 GMT

Uncomplicated Ways to Embrace the Chill and Keep Moving in Winter

As much as I love hunkering down in the winter, there is something so refreshing about getting out in the winter, getting some much-needed Vitamin D & breathing in the fresh, crisp air! Let's talk about some ways you can take your workout from the stuffy indoors to the refreshing outdoors!

1. **Snowy Walks:**

Take a stroll in the snow. It's refreshing, and you get to enjoy the winter vibe. My favorite place to walk is on frozen Lake Waconia to Coney Island!

2. **Snowball Throwdown:**

What's better than throwing snowballs at your kids?! Nothing!

3. **Park Playtime:**

Head to a park and improvise a mini obstacle course. Jump over snow piles and keep it playful.

4. **Winter Hikes:**

Explore snowy trails for hike! Bundle up & check out the trails on Three Rivers Park District.

5. **Ice Skating Adventure:**

Lace up your skates and hit the ice! There is an outdoor rink located behind Waconia Ice Arena.

6. **Sledding Spree:**

Grab a sled, find a hill, and let loose. It's a no-fuss, fun-packed winter activity. My favorite sledding hill is behind Trinity School in Waconia!

7. **Biking in the Cold:**

Dust off that bike and go for a ride. Studded tires will keep you steady on snow-covered paths.

8. **Snowshoeing or cross-country skiing:**

Rent snow-shoes from Never Bored Adventures located in Waconia, MN.

Visit Destination Waconia for more winter activities, both indoor and outdoor!

Am I missing any outdoor activities?! Hit 'reply' & let me know what I'm missing!

It's a "hot" topic: Traditional vs. Infrared Sauna

Wed, 07 Feb 2024 14:51:28 GMT

If you haven't heard, sauna use is the rage right now, especially if you live in MN in the winter! With the emergence of infrared saunas alongside the traditional ones, choosing the right option for your relaxation and health goals can be a heated decision (see what I did there!). Let's talk about the differences between traditional and infrared saunas so you can make an informed choice. Without further adieu...

Traditional Saunas:

Traditional saunas, also known as Finnish saunas, have been a part of various cultures for centuries. These saunas rely on a heater, often powered by electricity or wood, to heat a pile of rocks. Water is then poured over the rocks to create steam, raising the overall temperature within the sauna.

Key Features:

Heat Source: Traditional saunas use a heater to warm the air, which in turn warms your body.
Temperature: These saunas typically reach higher temperatures, often between 160°F to 200°F (71°C to 93°C).
Humidity: Traditional saunas are known for their high humidity, created by pouring water over the hot rocks.

Infrared Saunas:

Infrared saunas, a more modern invention, use infrared heaters to emit radiant heat, which is absorbed directly by the body. Unlike traditional saunas, they don't heat the air around you but instead warm your body directly.

Key Features:

Heat Source: Infrared saunas use infrared heaters, emitting light that is experienced as radiant heat.
Temperature: Although the temperature is lower compared to traditional saunas (typically 120°F to 150°F or 49°C to 66°C), the heat is often perceived as more intense due to its direct impact on the body.
Humidity: Infrared saunas maintain lower humidity levels since they don't rely on water to produce steam.

Health Benefits:

Both traditional and infrared saunas offer a range of health benefits, but they may affect individuals differently.

Traditional Saunas:

Promotes relaxation and stress relief.
Encourages deep sweating, aiding in detoxification.
Can enhance cardiovascular health by increasing heart rate.

Infrared Saunas:

May provide more comfortable conditions for those sensitive to high temperatures.
Targets muscle and joint pain through direct infrared heat absorption.
Offers potential skin benefits, such as improved circulation and reduced signs of aging.

Conclusion:

The choice between a traditional sauna and an infrared sauna ultimately depends on your preferences, health considerations, and the experience you seek. Traditional saunas provide the classic steamy environment, while infrared saunas offer a more targeted and potentially more accessible heat. Whichever you choose, incorporating sauna sessions into your wellness routine can be a rejuvenating and health-enhancing practice.

Shred With Shannon offers Infrared Sauna sessions right in downtown Waconia. Our sauna can seat up to 2 people. Each sauna session comes with a complimentary LMNT electrolyte packet to properly rehydrate.

We offer 20, 30 or 40 minute sessions.

Sessions for 2 people, punch cards or a membership to receive unlimited sauna sessions is available.

Check out our pricing & schedule !

We currently have a #loveyourbody sale going on through February 14th!

Buy a 30-minute session for 2 people at 50% off ($30 value)
Buy a 10-class punch card & receive 2 complimentary 20 minute sauna sessions ($44 value)
Sign up for an 8 or 12 class per month membership & receive one 40 minute sauna session per month up to 3 months ($126 value)

We also have a traditional sauna/cold plunge event coming up at the end of March - check our website for more information!

Fitness Trends of 2024

shredwithshannon@gmail.com (Shannon Turek) — Mon, 29 Jan 2024 15:36:04 GMT

As we step into 2024, the world of fitness is gearing up for some exciting changes. Over the past years, we've seen a shift towards virtual workouts and the integration of technology into our fitness routines.

Let's explore what else is on the horizon for wellness in 2024.

1. Biohacking, which is the process of improving one's body or mental facilities using diet, exercise, mindfulness practice, technology or drugs, has been a hot trend for the last decade and will continue to be!

Searches for "biohacking" have increased by 515% in the last 10 years! The advancement of technology has increased to support biohacking practices & the healthcare system has adopted natural practices as a means to enhance physical fitness.

Examples of biohacking include:

f orest bathing/earthing

sauna therapy/cold exposure - check out our infrared sauna & sauna/cold therapy events !

smart drugs & nootropics

nutritional supplements

specific diets (i.e. ketogenic)

red light therapy

biohacking apps

2. Wearable technology has absolutely exploded in the last several years. People use wearables to measure their physical activity, sleep patterns, heart rate variability, and overall wellness. The search for the newest wearable device, the Oura Ring , has grown by 1,550% over the last 5 years.

3. Home gyms/mobile fitness apps - March 2020 start the increasing trend of home gyms & use of mobile fitness apps. Most gyms and fitness studios are open, but the home gym trend is here to stay. There are a few fitness app categories:

- activity trackers such as Strava & Charity Miles offer the added accountability that your iOS & Android phones don't provide

- guided workout app such as Peloton (requires special equipment) & Nike Training Club

- diet apps such as MyFitnessPal & Noom

4. Focus on flexibility & functional strength training: while folks still want to lose weight & gain strength, people are wanting the flexibility & strength to do regular activities of daily living.

5. New diets - we have seen a plethora of diet trends come and go, but a few will continue to stick around:

Vegan/Plant-based

Intermittent Fasting

6. Recovery Equipment - while "rest days" are a trend that will never go away, there are some new toys out there that can aid in recovery:

Massage guns

Vibrating rollers - foam rollers that... vibrate!

That concludes the top fitness trends of 2024!

I'm curious.... did any of these surprise you? Do you use any of these trends?!

Hit "reply" to share with me!

"Ready for Your Second Life? The Moment You Realize You Only Have One."

Sun, 21 Jan 2024 15:34:41 GMT

I was listening to Fr. Mike Schmitz the other day & he said something that made me stop in my tracks:

"Everyone has 2 lives: Your second life starts when you realize you only have one"

Read it again. WOW. Mind-blowing amiright?!

We've watched movies, heard stories, read the books....

Someone has a near-death experience or has received a grim diagnosis & all of a sudden they have a different outlook on life & an insatiable drive to live life to the fullest.

I can't help but think of elderly clients that have come to me in the past. One in particular.. we'll call her Susie.

Susie came to me in her late 60's. She was weak & was recovering from her 3rd surgery in 15 years due to an injury/fall.

She was sick and tired of being sick and tired.

As we talked, she shared about how the last 30 years were spent on her children, her husband, her job... everything but herself.

She knew she should prioritize her physical health, but everything else came first.

She told herself after the kids were in bed, or before they woke up.

She then told herself after they graduated & were out of the house.

She then told herself when the weather was nice, she would walk outside.

Every January 1, she promised herself she would make it a priority.

Guess what? She never made it a priority.

And now? Now she is suffering because of it.

Due to minimal movement, no strength-training, she has had a couple freak accidents and her body is not recovering.

As a result, she is feeling even more discouraged & is moving even less.

I have 2 things to tell you:

1. If you are "young" & able-bodied.... START! Start lifting weights, start stretching, start getting your heart rate up.

2. If you are "old" & not as able-bodied... you can still START! It is never too late. Take the narrative out of your head and toss it out the window.

You can still do some form of movement and we build up.

Don't wait until the end of the day. Pssst... your bed/Netflix will win.

Don't wait until your babies are grown. Pssst...something else will replace your time.

Don't wait until you're motivated. Pssst... you might never get motivated.

Move your body NOW so you can move with your grandkids!

The Importance of Setting Fitness Goals

Tue, 16 Jan 2024 23:54:39 GMT

When I meet with a potential client, we sit down and talk about their goals & what they hope to accomplish with me. Once they sign with me, I have them fill out a form where they once again write down their goals & things that could get in the way of accomplishing those goals.

Why do we set fitness goals?

Let me ask you this...

Would you start driving somewhere you'd never been before without directions? NO!

You shouldn't start a fitness journey without a "destination" in mind & a roadmap to get there!

Setting fitness goals can help with:

**Motivation and Focus:**

Goals provide a clear purpose and direction, igniting motivation. When you have a specific target in mind, whether it's losing weight, building muscle, or improving endurance, you're more likely to stay focused on your fitness journey.

**Measurable Progress:**

- Goals allow you to track and measure your progress. Whether it's lifting heavier weights, running faster, or achieving a certain body fat percentage, having measurable benchmarks helps you celebrate victories and stay committed.

**Accountability and Consistency:**

Setting goals creates a sense of accountability. When you share your goals with others or work with a fitness partner, there's a social contract to stay committed. Consistency is key in fitness, and goals provide the structure needed to establish regular routines.

**Personalized Approach:**

Fitness goals are unique to each individual. They take into account your current fitness level, preferences, and lifestyle.

**Mental and Emotional Benefits:**

Achieving fitness goals gives you a self-esteem boost & confidence. The sense of accomplishment that comes with reaching goals helps with overall well-being and encourages a healthy relationship with exercise and nutrition.

**Adaptability and Growth:**

As you progress, you can adjust and set new goals. This adaptability ensures that your fitness journey remains challenging and exciting. It encourages a mindset of continuous improvement and growth.

**Long-Term Health and Wellness:**

- Setting fitness goals isn't just about short-term gains; it's an investment in your long-term health and wellness. Achieving and maintaining a certain level of fitness can contribute to preventing chronic diseases and improving overall quality of life.

I'd love to hear what your fitness goals are! Share them below!

Keep showing up...

Wed, 10 Jan 2024 17:12:52 GMT

I am a "born & raised Catholic". I still am a practicing Catholic & I love it.

In an ever-changing world, my faith, the prayers, the mass...it provides me great comfort because it doesn't change.

It waivers for sure, but it's still there.

I recently signed up to take on an hour of adoration ( Eucharistic Adoration is a Catholic devotion dating back to the early days of the Church. It involves exposing a consecrated host, the Blessed Sacrament, allowing people to sit and pray in the presence of Jesus Christ). It is during a time when my kids are home & Matt is still working, so I brought them with me.

I knew it wasn't going to be as calm or peaceful as I would prefer. But it is important for my children to see their parents living out their faith & instilling these small practices in them. I was surprised how well it went. They did homework, activity books, did some drawings & read. Toward the end, they got a little antsy (it's 1 hour!) which is to be expected. I know next week there is going to be a lot of backlash & it won't go as smoothly as it did this week.

I started thinking & relating it back to a fitness journey... because that's what I do. Everything always comes back to fitness!

I know this hour of adoration is good for my soul.

I know it will bring me closer to God.

I know despite the "less than perfect conditions" I will still reap the benefits of that hour.

I know it's going to be super stressful getting my kids on board each week & not letting their attitude/presence ruin what is supposed to be a fruitful hour for me.

But...isn't fitness like that? Isn't life like that?

We know it's good for our bodies.

We know it will help us be healthier.

We know that, even if our workout isn't what we imagined or think we need, it's still good for our bodies.

We know there are a lot of factors that will sway our decision to workout.

We know that there might be a lot of water breaks & modifications, but we're still getting it in.

Moving your body for 10 or 60 minutes with 0% or 100% motivation doesn't matter.

What matters is that you showed up, even if your feet were dragging & your attitude sucked.

Keep showing up consistently & you will see the benefits, whether its a stronger body or stronger faith life!

The Art and Science of Post-Workout Refueling Timelines

Mon, 08 Jan 2024 17:29:28 GMT

Optimize your recovery through strategic post-workout nutrition timing.

I always tell my clients that the key to fitness & nutrition is 80/20.

20% is what you do in the gym.

80% is what you consume in the kitchen.

80%. That's a big number. There's a lot that goes into our workouts to help us reach our goals.

But more goes into how we refuel our bodies!

Recovery after a workout involves various steps at different time intervals. Here's a timeline outlining what you can do at different points post-exercise:

**Immediately After (0-30 minutes):**
1. **Hydration (0-5 minutes):** Start rehydrating immediately. Drink water to replace fluids lost through sweating. If the workout was intense or lasted longer than an hour, consider a sports drink with electrolytes.

2. **Carbohydrates and Protein (15-30 minutes):** Consume a balanced meal or snack containing carbohydrates and protein to replenish glycogen stores and initiate muscle recovery. This could be a protein shake, a piece of fruit with yogurt, or a small meal.

**Within 1 Hour:**
3. **Complete Meal (within 1 hour):** If you haven't already, consume a well-balanced meal that includes 20-30 grams of lean protein, complex carbohydrates, and healthy fats. This further supports muscle repair and overall recovery.

**Within 6 Hours:**
4. **Meal with Nutrient-Rich Foods (2-6 hours):** Have another balanced meal that includes a variety of nutrient-dense foods. Include lean proteins, whole grains, vegetables, and healthy fats to provide a range of essential nutrients.

**Within 24 Hours:**
5. **Active Recovery (24 hours):** Engage in low-intensity activities such as walking, swimming, or light cycling. This helps increase blood flow, reduce muscle soreness, and promote flexibility. Active recovery should not be as strenuous as your regular workout.

6. **Adequate Sleep (ongoing):** Ensure you get a good night's sleep. Quality sleep is crucial for overall recovery, as it allows your body to repair tissues, release growth hormone, and regulate various physiological processes.

**General Tips:**
- **Stretching (0-10 minutes):** Include a brief cool-down with stretching immediately after your workout to improve flexibility and reduce muscle tension. Consider checking out one of my stretching classes here .
- **Foam Rolling (post-workout):** Incorporate foam rolling to release muscle tightness and improve flexibility. Focus on areas that feel particularly tense or sore.
- **Compression Gear (post-workout):** Consider wearing compression garments to enhance circulation and reduce muscle soreness.

Remember that individual recovery needs may vary based on factors like the type of exercise, intensity, and personal fitness level. Adjustments to this timeline can be made based on how your body responds and your specific fitness goals.

Looking for specific post-workout meals/snack options? Here are some of my favorites:

** Egg sandwich (fried egg on top of toast with a slice or 2 of lunch meat)

** Protein smoothie (milk of choice, protein powder, collagen, frozen fruit, handful of spinach)

** Rice cake with peanut butter

** Protein bar (mine typically have 10-15 grams of protein).

Happy refueling!

Stop "shoulding" all over yourself

Mon, 01 Jan 2024 21:26:57 GMT

As I reflect on this last month, it has felt like 2 years instead of 31 days .

1 month ago my anxiety was at an all-time high. We were closing on the home that my studio is in and, while Shred With Shannon could afford it, the timing was not right for our personal finances. But we both ultimately knew that this house was a gift from God & so... we blindly leapt.

Sleepless nights, anxious poops, heavy sighs & lots of praying were my new normal. I started sleeping with a rosary in my hand. "I trust in God" became/still is my mantra.

ALL the thoughts bombarded me...

"What the f*** are we doing?"

"Am I ready for this?"

"Do I want this?"

"I can barely take care of my own house, much less a second"

These thoughts are now a mere whisper on occasion, but they are still there.

December was a month of transition & survival:

- switching utilities & all the logistics that comes with that

- welcoming a new renter (more logistics)

- rolling out a new service: Infrared Sauna (come check it out!)

- paying for an actual mortgage instead of just rent

- gearing up for a new year, which, in my industry, is my time to shine! #nopressure

- becoming a landlord instead of just a tenant

And this is just on the business side. In my personal life?

- wrestling for my boys had started (lots of weekend days spent sitting on a bleacher & nervous system being out of whack!)

- Christmas break coming up/Auntie Mimi's pending visit (lots of excited energy for my boys).

- Oliver's pending tonsillectomy on 12/27 (more nervous energy!)

- the havoc that financial strain can wreak on a marriage

I experienced the highest of highs and lowest of lows the whole month of December. Sometimes in the same hour!

This brings me to my actual point for this blog post... because I was so consumed by anxiety, I did absolutely nothing for the holidays.

We barely decorated for Christmas.

I dipped potato chips in melted chocolate and called it good. (really good btw!)

I didn't do any of the things I had set out to do for Advent.

My shopping consisted of gifts only for my children and they were all from Amazon Prime.

My wrapping was bags from the Dollar Tree (purchased on Christmas Eve) & the brown paper that protects items in Amazon boxes.

We didn't go to any Christmas parties or drive around and look at Christmas lights.

As I said, I was in survival mode.

All of the things that you're supposed to do for Christmas... I didn't do any of them.

All of the things you're supposed to do for New Years Eve... Nada.

I started sensing a theme & it all came to fruition as I had a little pity party for myself yesterday.

I would scroll social media, see everyone's fun holiday plans & start " shoulding " myself....

"Ugh. I haven't done much for the kids (or whatever)... I/we should do something".

"I really should do more for the holidays"

Everything I did for the holidays.... It's perfect.

Everything I didn't do for the holidays... It's totally fine.

If there is 1 thing I am going to change in 2024, it's going to be to stop "shoulding" myself.

"Shoulding" all over myself brought nothing but more anxiety, unhappiness & discontentment.

I thought I needed to do more, but that is a big, fat lie.

Quick update on how I'm doing with our new purchase: Much better! God has continued to provide for us (a renter & 1 more coming + 3 new clients!) and I am leaning wholeheartedly into adding a property owner/landlord onto the list of hats I wear!

To tie ALL this up... Matt reminded me of a quote: "If you're not uncomfortable, you're not growing".

Well... I'm uncomfortable, so here's to growth in 2024! Cheers!

"Home for the Holidays" Workout Guide

Tue, 26 Dec 2023 12:01:43 GMT

Utilize this "how to workout from home" guide to stay on track during the holidays

Stair Climbing:

Use your staircase for a quick and effective cardio workout. Climb up and down the stairs for a set period, or mix it up with intervals like two steps at a time to engage different muscle groups.

Chair Workouts:

Grab a sturdy chair for exercises like squats, step-ups, and tricep dips. These movements are great for targeting your lower body and strengthening your arms.

Household Items as Weights:

Get creative with items around the house for resistance training. Canned goods, water bottles, or bags of rice can substitute for dumbbells. Use them for exercises like bicep curls, shoulder presses, or lunges.

Living Room Yoga:

Clear a space in your living room for a yoga or stretching routine. There are plenty of online resources and apps offering guided yoga sessions suitable for all levels.

Dance Party:

Turn up your favorite tunes and have a dance party in your living room. Not only is dancing a fun and enjoyable way to move, but it also provides a great cardiovascular workout.

Home Circuit Training:

Create a circuit routine using different areas of your home. For example, do jumping jacks in the living room, lunges in the hallway, and planks in the bedroom. Repeat the circuit for a full-body workout.

Resistance Band Exercises:

If you have resistance bands, they can be a versatile tool for strength training. Use them for exercises like rows, chest presses, or leg lifts.

Outdoor Activities:

If you have access to outdoor space, take advantage of it. Activities like gardening, shoveling snow, or even a brisk walk around the block can contribute to your daily exercise.

DIY Cardio:

Create your own cardio routine with activities like jumping jacks, high knees, or mountain climbers. Mix and match these exercises to create a high-intensity workout in a small space.

5 tips for mindful eating during the holidays

Sat, 16 Dec 2023 20:22:59 GMT

Enjoy Christmas treats AND maintain your fitness goals with these tips.

First 5 things you think about when you hear "Christmas".... GO!

I bet one of them is cookies... or holiday parties... or holiday meals....

Somehow food is involved!

If you have specific fitness or nutrition goals, holidays are ROUGH. Foods that aren't necessarily serving to your body are everywhere and the temptations are strong.

It can be super tempting to just throw in the "healthy eating" towel and say "I'll start again after the New Year".

All that does is leave us feeling worse (both physically & mentally), further behind on our health goals & more than likely sick (unhealthy foods + busy time of year = weakened immune system).

I'm here to tell you that you can enjoy holiday treats AND stay on track with your fitness. It's work, but it's possible!

Use these 5 tips to mindfully consume food during the holidays:

Slow down & savor: In the hustle and bustle of holiday gatherings (and life), it's common to rush through meals. Slow down, chew your food thoroughly, and savor each bite. Really taste it. Eat with all your senses. Look at it. Smell it. Taste it. This not only aids digestion but also gives your brain time to register that you're full, preventing overeating.
Practice Portion Control: Who remembers "My Plate" where they showed the recommended portion sizes for a plate? Have the recommended amount of your macros & sample everything else. This way, you can enjoy a variety without feeling uncomfortably stuffed.
Stay Hydrated: If we're too busy eating mindlessly, we don't have a lot of time to drink water! Amidst the festive beverages, don't forget the power of water. Staying hydrated not only supports overall well-being but can also help control your appetite. Before reaching for that second helping, take a sip of water and check in with your body's hunger cues.
Listen to your body: One of the keys to mindful eating is tuning in to your body's signals. Eat when you're hungry, and stop when you're satisfied. Pay attention to how different foods make you feel, and let your body guide your choices.
Get your macronutrients in: I touch on this in number 2, but prioritizing your healthy fats, carbs & protein ( especially protein - read the importance of protein here ) before you get into the snacks/treats will make a huge difference in how much mindless eating you do!

And just a reminder: Christmas is just 1 day. Your gatherings are typically 1 meal. It's OK to indulge. Don't let 1 day or 1 meal turn into 1 month of poor eating choices. You've got this. If you need help, please reach out !

5 stretches you need to do daily!

Sun, 10 Dec 2023 14:53:16 GMT

Try these 5 stretches daily for stress relief, tension & muscle soreness!

My style of fitness & personal training is typically " balls to the wall".

Get it done.

Go hard, go fast.

Fast & furious.

What have you.

It wasn't until a few years ago, that my style shifted.

I started training clients whose mobility was limited, whether it was due to injury or weight. The less they moved... the more they sat... the more sore they got. The tighter they were. They were complaining of headaches due to tight muscles.

So we stretched. And that is sometimes all we'd do during a session. My focus started to shift from "how can I get them doing cardio/strength training" to "how can I get them to simply move their body?"

What started to happen?

Headaches would disappear. Pain would go away. Energy would increase. Bowels would start to move. Movement became easier. We were able to do resistance & strength training.

The more I worked with individuals like this, the more I started incorporating stretching into my classes & routines with clients (especially if they were older). If they were sick or feeling tired, we stretched instead of doing nothing. I started offering classes where all we do is stretch!

What a lot of folks don't realize is that stretching is not just for sore muscles. The benefits stretch (see what I did there... ;) ) far beyond physical fitness. Consistent stretching helps with the following:

- helps with posture (which in turn helps with other aches & pain in your body!)

- decreases stress

- promotes blood circulation

- improves energy levels

- helps with coordination

- helpful in increasing mind/body connection

- helps with join health

- prevents injury

Now for the meat & potatoes... 5 of my favorite stretches to do daily:

Forward fold:

You can do this seated or standing (I prefer standing). Fold forward at your hips & bring the crown of your head toward the floor. Reach for your toes. Let your hands fall where they may. With each breath, attempt to deepen the stretch even if it's a millimeter at a time. Hold for 30-60 seconds.

2. Spinal Twist:

Lying on your back, roll both knees off to one side. Your arm and gaze will go off to the opposite side to off-set the twist. You have the option to put the same hand on the knee to deepen the twist. To increase the intensity of this stretch, extend your bottom leg so you can bring your top knee down farther. Again, attempt to deepen the stretch with each exhale. Hold for 30-60 seconds. Repeat on the other side.

3. Chest Opening stretch:

You can do this seated or standing (I prefer standing). Bring both hands behind your back. Fold your hands together. If you cannot bring your hands together, hold onto a yoga strap or towel. Attempt to straighten your arms while simultaneously lifting your gaze & your chest upward. Hold for 30-60 seconds.

4. Child's Pose:

Start on your knees. Walk your hands as far forward as you can. For a hip-opening stretch, bring your knees out as wide as you can. Let your face rest against your mat or floor. Let your chest & stomach get as close to the floor as they can. Hold for 30-60 seconds. Option to walk hands off to the right and left side to feel a deep stretch on the opposite sides of back and obliques.

5. Neck Stretch:

Start in a seated position. Bring your right hand to the left side of your head. Pull right ear to right shoulder. Use hand to apply gentle pressure. Hold for 15-30 seconds. Rotate right hand to the back left side of your head. Gently pull your chin down into your chest. Hold for 15-30 seconds. Switch to other side.

There are so many other stretches in my head, but these are my go-to's! Try them out & tell me how you feel!

The most underused macronutrient...

Mon, 04 Dec 2023 15:05:52 GMT

No... it's not eggs...

We'll talk about eggs in another blog post.

The most underused macro = protein.

While the vast ocean of nutrition advice can be overwhelming & confusing, one thing that stays consistent is protein. This post will unveil why protein should be at the center of your health journey and debunk some myths along the way.

**Muscle Maintenance:**

Protein is crucial for building and maintaining muscle mass, which is essential for maintaining strength and vitality.

**Weight Loss Ally:**

Protein helps to curb hunger and reduce cravings, making it easier to stick to a healthy eating plan and achieve weight loss goals.

**Hormonal Harmony:**

Protein plays a significant role in balancing hormones, which is essential for menstrual health and general well-being.

**Bone Health Booster:**

While calcium is often touted as the star of bone health, protein is just as crucial for maintaining bone density and strength, particularly as we age.

**Metabolism Master:**

Protein is a metabolic powerhouse - it takes more energy to digest than other macronutrients, which means that the body burns more calories in the process.

**Beauty Booster:**

Protein is the building block for healthy hair, skin, and nails, providing a radiant glow and enhancing your natural beauty.

**Pregnancy Partner:**

Protein is a vital nutrient during pregnancy and supports the growth of your baby. After giving birth, it's essential for recovery and regaining strength.

The big question I get asked is: "how many grams of protein should I consume?"

You should have about 0.7 grams of protein for every pound you weight.

For example: if someone weights 165lb, they should eat about 115 grams of protein a day (165 x 0.7=115.5)

Protein may not receive the accolades of other trendy nutrition heroes, but it's the ultimate health hero for women. From building and maintaining muscle mass to balancing hormones and more, protein is an essential part of a healthy lifestyle. So, embrace the power of protein and fuel your body with delicious and nutritious protein-packed foods. You've got this!

The ultimate guide: How to choose the right protein powder for you!

shredwithshannon@gmail.com (Shannon Turek) — Sat, 02 Dec 2023 21:23:02 GMT

The number 1 thing I ask my clients who struggle with getting adequate protein in is if they have a favorite protein powder. They typically say no, then ask what protein powder I use...

Guys, let me tell you the journey I went on to find a protein powder that I loved! I, like most people, struggle to get enough protein in! I like meat, but am pretty picky. A smoothie with protein powder became a staple after a workout or when my protein consumption is low. To this day, it is my favorite way to get my protein in & what I recommend to clients!

Here was/is my criteria for protein powder:

- dairy-free

- low sugar

- ingredients I can pronounce

- not chalky

We finally found one both Matt & I love: Orgain Organic Protein Powder !

It checked all the boxes for us & we've been dedicated buyers for about 5 years!

Before diving into the world of protein powders, figure out your WHY behind using protein powder. Are you aiming for muscle gain, weight loss, or simply supplementing your protein intake? Different protein powders cater to distinct goals, so knowing yours is the first step.

Here are different things to consider when picking a protein powder:

Types of Protein Powders:

Whey Protein: Rapidly absorbed, whey is excellent for post-workout recovery. It contains all essential amino acids and is suitable for muscle building.
Casein Protein: A slower-digesting protein, casein is ideal for sustained amino acid release, making it suitable for nighttime use or between meals.
Plant-Based Proteins: Options like pea, hemp, soy, and brown rice proteins cater to vegan or lactose-intolerant individuals. Each comes with its unique amino acid profile.
Collagen Protein: Supports joint and skin health, making it an excellent choice for those focusing on overall well-being.

Consider Your Dietary Preferences:

Vegan or Vegetarian: Opt for plant-based protein powders such as pea, hemp, or soy.
Lactose Intolerance: Choose lactose-free options like whey protein isolate.
Allergies: Ensure the protein powder doesn't contain allergens you need to avoid.

Check the Ingredient List: *this was HUGE for us!

Artificial Additives: Minimize artificial sweeteners, colors, and preservatives. Opt for products with natural flavorings.
Protein Content: Aim for a product with at least 20 grams of protein per serving.
Additional Nutrients: Some protein powders come fortified with vitamins and minerals, adding extra nutritional value.

Evaluate the Brand:

Reputation: Choose a reputable brand known for quality and transparency. Check customer reviews and testimonials.
Third-Party Testing: Look for products that undergo third-party testing for purity and quality.
Ingredient Sourcing: Consider companies that source their ingredients ethically and sustainably.

Flavor and Mixability:

Taste: Choose a flavor you enjoy, so it won't sit on your pantry shelf collecting dust!
Mixability: A protein powder that easily mixes with water, milk, or your favorite smoothie is huge!

Price and Value :

Cost-Effectiveness: Compare the cost per serving to ensure you're getting value for your money.
Container Size: Check the number of servings per container and assess how long it will last.

Did you find this helpful? If so, share this blog post with a friend or family member who is contemplating hopping on the protein powder bandwagon!

Sauna Thoughts..

shredwithshannon@gmail.com (Shannon Turek) — Mon, 27 Nov 2023 19:03:00 GMT

With the hype of the new sauna coming to SWS studio, I couldn't help but take advantage of my step-dads sauna over the weekend! I was good and sweaty after a workout & was ready to sweat some more & get rid of some toxins!

I grabbed some water, a readers digest & a washcloth (so I could continue reading with sweaty hands!) & set the timer to 25 minutes. I typically get claustrophobic in a sauna, so I made sure the door could open. I sat and waited.

I spent the next 20 minutes anxiously checking the temperature, watching the minutes ticking down & making note of my body NOT sweating! I kept thinking to myself, "I'm not benefiting from this unless I'm dripping"! Not true, by the way...

I finally increased the time (and sent up a silent prayer that I wasn't harming my body in the process!) and kept waiting. The last few minutes, it finally happened: I could feel beads of sweat rolling down my body. I was so excited! #missionaccomplished

I stayed in for about 40 minutes total & only 5 of them were spent actively sweating. I got out, feeling pretty unsatisfied with the experience.

Why am I giving you a play-by-play of my sauna experience?

Because with all this time I had in the sauna (a Readers Digest only lasts so long..) I got to thinking...

My experience in the sauna can be very similar to a lot of peoples fitness journey.

We start a new workout regime or start with a trainer or enroll if group fitness classes & we want to see immediate results.

We get discouraged when the scale doesn't go down, our clothes aren't fitting better & we haven't lost inches.

Just like I did in the sauna, we need to stay the course & be patient.

Just because we aren't seeing physical changes, doesn't mean change isn't happening. It's just happening in other ways.

Maybe you're a little more confident because you've stuck with those 5:30am classes even though you wanted to hit snooze.

Maybe you're noticing a little more energy throughout your day.

Maybe you're making healthier choices with your food.

Maybe you're sleeping better?

Maybe you've noticed a change in your mental health.

There is more to our fitness journey than the physical changes. Sure, those are nice, but when we're not seeing them I want to invite you to look on the inside & see what you notice.

And, maybe there's a lot more going on that's causing you not to see those physical changes.

Moral of this sauna story? Stay consistent despite not seeing physical changes. Your fitness journey is a marathon, not a sprint!

Eat Breakfast Like a King

shredwithshannon@gmail.com (Shannon Turek) — Sun, 19 Nov 2023 23:58:56 GMT

Do you belong to the group of individuals who rush out every morning with only a cup of coffee, skipping breakfast in the process? If so, you're not alone. However, disregarding breakfast can negatively impact your day significantly. Let's dive into the truth about why breakfast is a crucial part of your daily routine.

*Painting the Picture:*

Imagine a typical morning where you rely on coffee to keep you going, and breakfast becomes a casualty of the morning rush. That growling stomach might seem insignificant, but in reality, you're heading into the day unprepared.

*The Hidden Consequences:*

Skipping breakfast can take a toll on your body, leaving it struggling to function on an empty stomach. Your energy levels plummet, focus becomes elusive, and your productivity takes a hit. It's comparable to playing a high-stakes game without all your cards. In addition to these immediate effects, the absence of breakfast can disrupt your food compass, leading to overcompensation later on. It's a tug-of-war that leaves you wondering if the day could have gone smoother.

*The Benefits of Breakfast:*

Now, picture a different scenario. A well-balanced breakfast, a combination of your favorites and essential nutrients, becomes your secret weapon. The energy derived from this meal sets you on the right track, turning daily hurdles into manageable tasks. Breakfast isn't just a meal; it's your ally in navigating the day.

In the following sections, we'll skip the fluff and get straight to the heart of why breakfast matters. No frills, no corny metaphors—just real talk about why a solid breakfast is the key to a productive day. It's time to appreciate the significance of morning essentials, one satisfying breakfast at a time.

Breakfast, quite literally, means breaking the fast. It's the ignition that jumpstarts your metabolism after a night's sleep. Imagine your body as a car engine; without that initial fuel, it struggles to rev up and propel you through the day. Breakfast is your morning reset, signaling to your body that it's time to kick into gear.

*Boosting Energy: Fuel for the Day:*

Skipping breakfast is like embarking on a road trip with an empty gas tank. Your body requires fuel to function optimally, and breakfast provides the necessary energy to tackle the day ahead. It enhances concentration, alertness, and overall cognitive function, setting the stage for productivity and accomplishment.

*Balancing Blood Sugar Levels:*

Eating a balanced breakfast regulates your blood sugar levels. After a night of fasting, your body needs a steady supply of glucose to maintain energy levels. A well-rounded breakfast ensures a gradual release of glucose, preventing mid-morning energy crashes and mood swings.

*Kickstarting Metabolism:*

Contrary to the myth that skipping breakfast aids weight loss, the reality is quite the opposite. Eating breakfast kickstarts your metabolism, helping your body burn calories more efficiently throughout the day. It establishes a metabolic rhythm that supports overall weight management.

*Improved Nutrition Intake:*

Breakfast offers an opportunity to kick off the day with a dose of essential nutrients. Whether it's fiber, vitamins, or minerals, a balanced breakfast sets the tone for meeting your daily nutritional requirements. It's a chance to nourish your body and lay the foundation for healthy eating choices.

*Enhanced Physical Performance:*

For those engaging in physical activities or workouts, breakfast becomes even more critical. It provides the necessary fuel for your muscles, improving endurance and performance. Whether it's a dance fitness class, kickboxing session, or a morning run, your body performs at its best when properly fueled.

In the grand scheme of your fitness journey, breakfast emerges as a non-negotiable ally. It's not just about breaking your fast; it's about embracing the myriad of benefits that come with this morning ritual. From energizing your body and enhancing cognitive function to regulating blood sugar levels and supporting weight management, breakfast is the silent force propelling you towards a day of triumph.

So, as you face the morning choices, remember that your breakfast isn't just a meal—it's the fuel that powers your daily narrative. Nourish your body, seize the day, and let breakfast be the catalyst for your ongoing journey towards health and wellness.

1 thing I heard in the gym that I'll never forget..

Sun, 12 Nov 2023 20:01:01 GMT

I'll never forget what a member said to me while training a client at Safari Island.

It was a Monday and my client and I were talking about the "poor" choices (the wording I used at the time) I had made with food that weekend. A lady working out about 6 feet away leans over and says "I'm glad I'm not the only one!". Her sentence shocked me and & has stayed with me to this day.

Why am I posting a picture of a plastic bag with black bats on it in the garbage can? Because it showed a moment where I, a fitness professional, was "not the only one".

I AM a fitness professional. I do believe in healthy eating & preach that to my children & clients. I do take part in healthy eating... MOST. OF. THE TIME.

I AM also human. I do lose myself occasionally and eat about 12-15 oreos in 2 days (the leftover oreos were in the black bat plastic bag).

I also did not meet a challenge that I gave my accountability group to have less than 10 pieces of Halloween candy in November. I am human and I get off track.

So what do I do when I get "off track" with my nutrition?

1. I enjoy the oreos & candy or whatever food I'm indulging in.

2. I don't beat myself up for it - still working on this to be 100% transparent .

3. I go back to my regular eating habits the next day or the next meal.

4. Rinse & repeat for the rest of my life.

That's it. So much easier said than done, amiright?

Here's the thing you guys: we need to have balance in our life with fitness and nutrition for it to be sustainable & long-lasting.

Foods we enjoy, but avoid become the "forbidden fruit" so to speak.

Eat the foods you enjoy in moderation. Enjoy them. Own it. Go back to your regular eating habits.

I have so much more to say on this topic, but just remember: balance.

Shred With Shannon: 10 years in the making!

Thu, 09 Nov 2023 15:57:11 GMT

Come along my journey from new mom to business owner!

Where do I begin?

I get asked often if fitness is my background - it's not actually. I was not in sports in high school or college. At some point during college, I started working out. I don't remember what clicked for me, but something did..

I was active all the way up until I delivered my first son on October 25, 2013. In fact, the morning I went into labor I had been in the gym. I didn't want my new role to keep me from my fitness routine & I didn't let it. I knew it wasn't that easy for other moms & I wanted to be a part of their journey.... to stay active for their kids. I became certified as a group fitness instructor when my son was 4 months old & started teaching "mommy & me" fitness classes at the local community center. To my dismay, it didn't take off.

I was still passionate about "mommy & me" fitness & took matters into my own hands. For the next 5 years, these classes grew with my kids. It started as Stroller Fit & ended with Fit Family. We met indoor at a local church during the winter months & outdoors at a local park during the summer months! We worked out amongst our children & sometimes WITH them!

During this time, I was also teaching and personal training at Safari Island Community Center (and Snap Fitness for a short period of time!). Around 2017, I started a "no-strings attached" accountability group on Facebook. This group has grown to 200+ members & is still going strong.

Enter COVID. While this was a stressful time in all of our lives, it was what got the ball rolling for me professionally. Like many fitness centers, my gym was closed down & then, when it was opened back up, had several restrictions. At the beginning of 2021, it came time to teach fitness classes indoors, but with a mask. This was a pivotal moment for me. I already had one foot out the door as I had handed over my personal training clients & was training out of my home & virtually. I took the leap & gave Safari Island my notice. It was so bittersweet. Safari Island had been my 2nd home for the last 7 years.

In the few months before June 2021, Shred With Shannon was born. I got an L.L.C., got a logo, created a website & started searching for a place to have outdoor classes. I landed, free of charge, a "driveaway" behind a downtown Waconia building. I was so excited. It was all mine & I was there for exactly 1 week. During that 1 week, I saw a FB post from a friend, Heather Boll, who had started her own wellness business called The Hive. She was looking for professional partners. I messaged her and asked if I would be a good fit. We met, I applied & we toured the space next door to her building that was available for rent. In a matter of a few days, things had pivoted 360 degrees. I now had a new outdoor location, a new studio that would be under construction that summer & a partnership with a business that was a 1-stop shop for mind, body & soul wellness. WOW! What a whirlwind.

In fall of 2021, I moved into that studio, hired a dance & yoga instructor & started adding classes to my schedule. I was now offering Kickboxing, Shredcamp (a Bootcamp class with a Shred With Shannon twist on it!), Barre, Yoga & a variety of cardio & strength classes. What I have failed to mention is that my studio was also an Aerial Studio - that's right.. Aerial hammocks. Myself & 2 other ladies became certified in Aerial Yoga & we started offering classes. We have also added Aerial Parties, Aerial Play for Kids & an Aerial Dance Course for kids.

We are now ready to close out to 2023 & it is so hard to summarize the last 2 years in business. There have been growing pains (duh!) as an entrepreneur & I have learned SO much about being a small business owner! I've been sitting on some huge news/developments & I am ready to share them with you:

Effective December 1, Shred With Shannon will own the entire house beyond the studio! *cue excited, nervous deep breath*

With this new expansion, the following services will be available:

Introducing 'Shred Solo' - your 24/7 fitness oasis in a historic, charming home. Access to top-notch fitness equipment at your convenience in a boutique setting. Coming in January 2024.
Access to a sauna, cupping therapy & an ionic detox foot bath - SWS members/clients will receive discounts to these services. Coming December 2023.
Meal-planning/prep workshops. Coming January 2024.

I am so excited about this growth & offering the Waconia community more tools to hop back on the fitness and wellness bandwagon!

I've officially written my first blog! Thank you for reading!