Wednesday, December 30, 2009

Smile It's Hump Day!

Drink Responsible Peeps!

Wednesday, December 23, 2009

A Double Hump Day Special!

Smile It's Hump Day!

Like a thief in the night I stole this little gem from
This is my kind of Christmas music.
I'm a sucka for a dubstep sound, it's dark, heavy,
deep, and puts a smile on this girls face.

Tuesday, December 22, 2009

Very Cool

This is very cool for us wannabe dj types.
Jim Pavloff took the classic Prodigy Song
"Smack My Bitch Up"
and breaks down the making of the track.
It's long, but fascinating to me.
This brother makes it look so easy, I seriously can't tell the difference between the two tracks.
Take a listen to the original and you be the judge.

Friday, December 18, 2009


Dear Shannon,

I know it's December and the cool temperatures are here. I know you're a real puss in cold weather and feel you couldn't hang with me outside with your friends. I'm kind of lonely and sad just sitting over here in the corner. You only play with me when it's warm outside but I promise there is a way to play with me in cold weather too. I have a friend named Cervelo who has the best tips on riding in cold weather. The idea is to keep your head, hands, & feet covered and wear layers. It's just a little bit different riding with me than running outside. Why not give it a try and we can play together all winter?!?

Your buddy in all seasons,
Red Rover


Any other tips you guys care to share?

Wednesday, December 16, 2009

Smile It's Hump Day!

Isn't it fun to laugh at yourself?

Be light hearted and don't take yourself so seriously.

Friday, December 11, 2009

Bah Humbug!

This is the official bloggy post to get me in the Christmas spirit.

These 5 things usually do it.....

1.) Smell of Pine

2.) Christmas Lights

3.) Bing Crosby

4.) These Guys

5.) My Messiah

Isaiah 7:14

Therefore the Lord himself shall give you a sign; Behold, a virgin shall conceive, and bear a son and shall call his name Immanuel.

What are you committed to this Christmas season?

Wednesday, December 9, 2009

Smile It's Hump Day!

Last week cutie pie posted this video of Lebron James.
It made me smile!

Life is like a mirror, we get the best results when we smile at it.

What made you smile this week?

Friday, December 4, 2009

Christmas & Birthday Parties!

Beginning in January the gym will be flooded with "New Years Resolution" folks trudging their ways to the local fitness gym to get healthy and fit! Unfortunately, many folks will give up on their "resolution" to get healthy and by March the treadmills will be available again. You might hear a tinge of condescension in my talk of the Resolution Folks because you can make a decision to "get healthy" any minute of any day of the week, you don't have to wait until January 1st to do it. I digress....

Here are a few tips to help you not gain weight during this Christmas drinking, eating, partying time of year.
  • If the party is on a Friday, Saturday, or Sunday night then eat clean all week long-not cheating so that when "party time" comes you will have just splurged and not sabotaged your healthy way of life.
  • Drink lots of water before you go, so it fills your stomach and you won't fill up on all the appetizers that will blow you up later.
  • Don't wait to "work out" in January, continue your active lifestyle during the entire month of December.
  • Avoid "office goodies" if you know you'll be having the "liquid goodies" later at the party.
  • Wire your mouth shut! (probably not a good idea if you want to be social)
  • Try not to embarrass yourself by getting drunk and dancing like an idiot, they'll be talking about you all year.
  • Be Smart~have a designated driver.
Any other tips you guys care to share?

Had this gorgeous creature 11 years ago today!

Happy Birthday to my lil' man.

Wednesday, December 2, 2009

Smile It's Hump Day!

Friday, November 27, 2009


Recently I had a discussion with a friend about what inspires us. With my new profession I'm trying to inspire others to change their lives in a more positive way towards health and fitness. I've had people ask me, "what inspires you Shannon?" There are many people and things that inspire me but recently children have inspired me in countless ways.

There is an 11 year old neighborhood kid that some would say is "eccentric, different, or off beat." My daughter tells me that other kids at school make fun of him. He is witty, intelligent, polite, and speaks his mind in a confident and secure way. What can this child teach us as adults how we should live our own lives?

I have a dear friend who's 14 year old just had a heart transplant. This young man is a gifted singer and actor in my daughter's theatre group. The tenacity, courage, and faith he possesses inspires me in countless ways. Keep the faith David!

Lastly, my children inspire and teach me on a daily basis. First, God has blessed my daughter with gifts and talents that I'll never acquire. She can sing like an angel, has the ability to create art in a way my hands will never have, and recently I saw her photography and was blown away by the images she captured.

My son is on the swim team and recently had his first swim meet. When he is in the pool he displays such desire, will, and discipline that it inspires me to want to keep trying! Swimming is my weakest sport and sometimes I just quit or give up on practicing. I've learned more from watching him and his teammates than I have from reading books, watching videos, or reading blogs.

Sometimes inspiration can come from the little ones with the milk mustache. :)

What inspired you this week?

Wednesday, November 25, 2009

Smile It's Hump Day!

"I quit this bitch!"

The best "I quit" of all time!

Friday, November 20, 2009

Do it!

  • Keep your neck & back in neutral position
  • Toes Only!!!
  • Hold the Plank for 1 min or longer maintaining good form.
  • Do 5 push ups the last 15 seconds to fatigue!
  • Tighten your abdominal wall but don't hold your breath.
  • ROCK STAR MOVE-do it one legged.
  • Drink a Margarita to celebrate!

Yep! I rocked this one!

Wednesday, November 18, 2009

Smile It's Hump Day!

Friday, November 13, 2009

Give me Justice!

When running on the beach or riding Red Rover, Justice does a fine job of giving me the ear tickle!

(Best Video Evah!)

Check them out.....

Have a good weekend!

Wednesday, November 11, 2009

Smile It's Hump Day!

Monday, November 9, 2009


Uh...My Next Challenge?.....I'm a little scared by this one.....

Friday, November 6, 2009

I'm smiling 5 ways...

1.) Graduates

~My first Y-Change group graduates, lost 23 pounds and 5 inches in six weeks! More importantly they learned, "to lose weight you have to EAT- not starve AND workout." Brings a smile to my soul.

2.) College Kidz

~Yes, the professor is in the house! We meet every Tuesday/Thursday mornings to learn spinning, nutrition, & strength training. I love these guys and will be sad when the semester is over.
(Missing from the picture Erin & Anthony)

3.) My Spin Classes

4.) Getting Your First Client

~Nervous, Excited, Pumped, Happy, Smiling......

5.) Cute Kidz

What made you smile this week?

Good Luck this weekend racers!