Monday, December 20, 2010
Sunday, November 28, 2010
I am sick of conformity
I am a child of God
I am your best friend, but occasionally falter and will let you down
I am Lil’ Kim, Ralph Waldo Emerson, & Jack Lalanne on any given day
I am confused
I am swim, bike, run
I am a fruit bowl, good for you, colorful, and you enjoy taking to parties
I am scared of the dark
I am a good mother in spite of myself
I like to make you laugh, even if it’s just an attempt
I like a good quote that gives me goose bumps and places things in perspective
I like to dance
I like to see people reach their potential
I like the smell of honeysuckle
I want to lie on your chest and hear you breathe
I want you to be proud of me
I want to see fresh flowers on my table when I come through my door
I want to see them cross the stage with a college diploma
I want to master living in the moment
In the spirit of gaining perspective, waiting patiently, and getting healthy, I decided to start writing poetry and journaling my thoughts and feelings. I came across Julie Gray's blog about writing and found her I am writing challenge. I didn't enter the contest but still enjoyed reading the "I am" poems and decided it would be "life-affirming and uplifting for YOU."
If you are going through a transition in your life start writing about it, even if you are the only one reading it.
Saturday, November 13, 2010
Sunday, November 7, 2010
Sunday, October 31, 2010
Why do we make it a battle of control?
Losing weight can be difficult but can be won! Most everyone knows that to lose weight you have to eat less and work out more. We have to fuel our bodies to work so the body has enough fuel to adequately use the stored fat as energy. You have to sacrifice unheathy foods that have become a part of your life for various reasons to gain back the health you so desire. The way to lose weight is 80% done in the kitchen and 20% done on the gym room floor.
1.) Find out how many calories you need to consume everyday.
This number is key because you have to eat enough to fuel the body’s natural functions and lose weight at the same time. You are “tricking” the body into understanding that you are fueled and ready for the day. If you aren’t fueling the vital organs and then try to exercise, your body thinks it’s starving and will slow your metabolism down and halt weight loss. This number can be tweaked as you begin to lose weight but finding your caloric # is key.
2.) Eating the right foods.
At every meal you need to be eating a carbohydrate and protein. This combination will fuel your body and help you to feel full at the same time. When the body is breaking down the carb and protein together it keeps you from feeling hungry until the next mini meal. Fruits, Vegetables, and Whole Grains are healthy carbohydrate choices. When searching for lean protein choices you can look at fish, turkey, chicken, lean beef, egg whites, low-fat dairy, and beans.
3.) Eating 5-6 mini meals a day.
Our parent’s generation taught us, to lose weight you have to starve. When you starve yourself it screws with your endocrine system and your metabolism slows down which tells the body to “hold on to that fat” for safety reasons. You have to eat to lose weight. Keeping the body fueled will help keep everything working properly, utilizing your fat as fuel when exercising. If you are eating a complex carbohydrate and protein 5 to 6 times a day the body will be in working order for you to lose the extra body fat.
4.) Don’t deny yourself!
If you are eating clean 6 out of the 7 days of the week and decide on Saturday night you want to eat a piece of cheesecake with a girlfriend, DO IT! Life is about eating things that taste good, problem is we’ve been eating TOO MUCH of it. If you deny yourself the wonderful delectable treats that we love to eat, you will eventually sabotage yourself and eat everything in sight, out of shear rebellion. I realize some people can’t do this. If they are on a mission to lose weight and eat one bad thing they fall off the wagon and continue eating the bad foods that caused the weight gain in the first place. My philosophy is that losing weight, eating right, and being physically fit is a lifestyle not a short term fix. Sometimes we all are going to eat a Krispy Kreme donut but it should be used as a special treat. The dilemma is that we’ve placed “special treats” as what we eat everyday.
5.) Drink Lots of Water.
“The Most Powerful Healing Substance Known To Man”
If you are frustrated, be encouraged. If you follow these tips you will see results. You have to be patient, sacrifice, and understand that it takes time to undo bad habits.
I've been there and I'm here for you!
Saturday, October 9, 2010
Saturday, October 2, 2010
Sunday, August 22, 2010
What are your fitness goals? To loose another 25-30lbs, maybe do another triathlon.
What advice would you give someone who wanted to get in shape and obtain a more healthy life? Invest in yourself. For me getting an awesome trainer (her words-not mine) forced me into a commitment to find time to take care of myself, plus a great way to burn off stress!
Other than me, who else would like to be interviewed by? Cookie Monster, I would like to know if he as any advice to staying away from the cookies!
What is your greatest accomplishment? Aside from giving birth to my son, finishing two Ironman races (regardless of my time).
In this video you catch Melinda doing 1:30 Planks, Upright Rows, Leg Press, & Hill Repeats.
Friday, August 6, 2010
Friday, July 30, 2010
Wednesday, April 21, 2010
Wednesday, April 14, 2010
Wednesday, April 7, 2010
Wednesday, February 24, 2010
Sunday, February 7, 2010
Posted by Shannon at 12:06 PM
Wednesday, February 3, 2010
Wednesday, January 27, 2010
Saturday, January 23, 2010
- The reason for snacking in between meals is to keep the body fueled all day long. This is important for several reasons but quite simply you don't want rise and falls in your blood sugar which leads to overeating at the next meal.
- Sometimes I hear people say, "Shannon, I wasn't hungry at snack time so why bother eating?" The reason is by the time you get to the next meal, i.e., lunch, dinner, your body has fasted for many hours and you will most likely eat way over the amount at the next meal. The other reason is keeping the metabolism and blood sugars at normal levels so it can work effectively at providing you fuel for your day to day life and exercise sessions.
- Remember kids, you have to EAT to lose weight. It's just a fun little game you have to play around with your body. Not eating=starvation=body holds on to fat because it loves you and thinks it's trying to protect you.
- The snack is 100-200 calories and should include a complex carbohydrate & protein.
- A couple more helpful tips. When you eat nuts (ouch....sorry I couldn't resist) make sure they're natural, no salt, no sugar, RAW!
- Watch protein bars, they are loaded with calories. Sometimes I cut one protein bar in half and eat 1/2 for my morning snack and 1/2 for my afternoon snack.
- The snack is supposed to be small but fortified to help you get to the next meal. Sometimes people eat way to many calories at the snack time. Remember 100-200 calories is all you need.