A logo for shred with shannon shows a dumbbell in a circle.

Keep showing up...

Shannon Turek • Jan 10, 2024

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!


A cell phone screen shows a message that says `` keep it up ! ''

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

By Shannon Turek • 31 Mar, 2024
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?

By Shannon Turek • 31 Mar, 2024
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

By Shannon Turek • 25 Feb, 2024
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.
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