Monday, December 20, 2010

Family Christmas Get-Togethers

I like to be discreet when telling people I'm doing Ironman, especially people who don't know anything about it because you get that crazy look from people. So my sister announces to a group of cousins and aunts, "My sister is doing Ironman next year!"

Sister-"Shannon is doing Ironman next summer!!!" (she's 3 exclamation points excited)
Cousin 1-"I saw you mention something on Facebook about that."
Aunt-"What is Ironman?"
Me-"It's a triathlon I'm doing next summer."
Sister-"No Shannon, tell them about the race!" (I want to slap her at this point)
Cousin 1-"Don't you swim like 4 miles?"
Me-.....explaining the details of the race....

Aunt-"Do you get paid for that?"
Cousin 1-"Oh My Gosh.....why?"
Aunt-"Do you have insurance?"
Cousin 2-"I guess you get to eat anything you want, huh?"
Aunt-"How is your Physical Therapy business going?"

Which brings me back to my original thoughts...I don't share Ironman with people unless THEY ARE Ironman people. I only like to talk to people who are as crazy as me.

Sunday, November 28, 2010

I am

I am

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.


With the past, I have nothing to do; nor with the future. I live now.

~Ralph Waldo Emerson~

Saturday, November 13, 2010

Morning Glory Muffins


The beautiful Jenn S. with her gorgeous locks of hair and snappy wit brought these in before our session on Friday night. These little muffins rank high on "clean eating foods that actually taste good and not like Plaster of Paris."

Dry Ingredients
-3/4 cup Whole Wheat Flour
-3/4 cup Oat Bran Cereal
-1/2 tsp. baking soda
-1 tsp. Pumpkin Pie Spice
-1/2 cup Sucanat (try it....please)
-1/2 tsp. sea salt

Wet Ingredients
-1 mashed banana
-1/2 cup plain kefir
-1 whole egg + 1 egg white (well beaten)
-2 Tbsp. unsweetened applesauce
-1 tsp. vanilla extract
-1 carrot peeled and grated
-1/2 cup chopped, pitted dates
-1/2 chopped walnuts

1. Preheat Oven 425
2. Combine all dry ingredients in a bowl-Mix well
3. Combine al wet ingredients in a bowl-Mix well
4. Pour wet ingredients into dry and mix until combined. Do not over mix or your muffins will come out flat and rubbery.
5. Spoon batter into muffin cups until 3/4 full. Bake for 15-20 minutes. Remove and let cool. Enjoy.

The Most Important Part:

Sunday, November 7, 2010

Berry Blast!

After a hard workout with me try this muscle repairing smoothie!

"Berry Blast"

>1/4 Cup fat-free plain Greek Yogurt
>1 Cup Water
>1 Cup Frozen Organic Mixed Berries
>1 Scoop Whey Protein
>1 Tbsp. flaxseeds
>1 Tbsp. honey
(ADD one small hand full Spinach, can't taste it I promise!)


Sunday, October 31, 2010

Let's Fight The Battle.....Finally!


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”

Great Resources:

The Eat Clean Diet

Clean Eating Magazine

Oxygen Magazine


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

The Tinman

Don't you hate when you start a long run and you feel like the Tinman. Stiff, tired, and the mental blue ball goes something like this, "this run is gonna suck," "why does the Garmin read 10:00," "uh...I feel 90+ years old right now." At about 2:00 miles in, I feel my whole body just got zapadooped by the oil can. After 2:00 I'm running in the 8:00-8:30 range.....


I got some great advice for bike trainers. Two people are going to possibly sell me their used trainers. Thanks for the tips everyone, I need all the help I can get.


Ask the Trainer-Question of the Week!

How many calories did I burn if I had 20 minutes of intense sex?


Saturday, October 2, 2010


Coach: "How's the training going?"

Ironman Wannabe: "My Legs constantly feel like they want a nap."

Coach: giggle "Yeah, that's how I want them to'll be doing Ironman."

The Trainer Hired A Trainer

"All of the top achievers I know are life-long learners. Looking for new skills, insights, and ideas. If they're not learning, they're not growing.....not moving toward excellence."
~Denis Waitley~

After I signed up for Ironman I kicked the idea around about hiring a Tri-Coach. At first I thought I would download an Ironman program and muscle my way through. I have the drive, ambition, and discipline but felt apprehension about tackling the big dog IM by myself. Finally after researching, talking to friends, and swallowing my pride I hired Denise from Red Hammer Racing. After our first meeting I felt good about my decision and like having her on my team as I continue plodding my way towards Lake Placid. When that beautiful red haired lady smiles and says, "Shannon, you're gonna be fine," I feel a sense of confidence and know that at least I know she's in my corner waving and cheering on my efforts.

Training Partners

Guess who enjoys riding his bike behind me toting hydration for his Mom during her long runs? This little guy is awesome, he even reminds me and will ride up real slow next to me and hand me my drink. It's nice to have him out there with me.

Training Fuel

The hydration and fuel is gonna be the tricky part of my training. Since my profession is trainer I have to be particularly careful and make sure I'm taking in enough fuel to work and train at the same time. Nuun, GU Brew, Detour Runner Bars, GU Energy Gel.......peanut butter sandwiches and chocolate milk aren't gonna cut it....

Bike Trainers

Some of you already know that once the temp goes below 40 degrees this little pusswagon will be staying indoors. Coach says the spin bike isn't gonna cut it and that I need to look into getting a trainer. She has some great suggestions but I wanted to hear from you all about your experiences with your bike trainer.

I'm having a great time so far and enjoy the training process. Remind me of this next spring when I begin hating life and I start fantasizing about pulling the beautiful red haired braids. ;)

Sunday, August 22, 2010

Clients Corner

Who inspires you?

My clients from all walks of life inspire me on a daily basis. My job, purpose, ministry is to inspire people to achieve their best health and fitness goals. I hope I instill in them a purpose to place their health at the top of the totem pole of life. When I meet with each individual, we share, laugh, cry, sweat, commiserate, tell dirty jokes, and inspire one another. I want to share what awesome athletes these people are to me. Once a month I'm gonna ask one of my training family members to share a little about themselves.


Occupation-Starbucks Manager, Mom, Wife, Friend


What is your favorite clean eating snack? Snap Peas, I like the crunch.

What is your favorite muscle group to train? I normally enjoy working out legs, but now I 've been working upper body, I feel so strong and empowered!

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

She's A Bad Mama Jama

Friday, July 30, 2010

Lake Placid Bound...

Ironman Lake Placid 2010

So the beginning of my long awaited journey to conquer the monstrosity of Ironman has arrived. I've experienced many challenges in my 11+ years at endurance events. Starting with the 5K, 8K, 10K, Half Marathon, Marathon, Sprint, International, Century, etc. This seems the natural progression for me to push my body to the limits and finally meet Ironman right dead in the eyes, right? I've been thinking about Ironman for many years and know what it's gonna take to complete it, putting it off has been a pretty good excuse until now. :)

Wanting to pseudo-guarantee my spot in the race next year I went up to volunteer. I had a pretty good gig, the VIP dinner on Friday night. No, it wasn't the "Tri-Stars" (which I was hoping to rub elbows with) but corporate sponsors, politicians, etc. All I had to do was check gold wrist bands, yes I was exhausted and standing in the rain but I wasn't complaining. Watching the athletes dinner was a great experience, everyone should attend this.

I stayed at Paul Smith's College which was 30 minutes away from Lake Placid. It was dirt cheap for a weekend to volunteer and watch the race but not recommended for an athlete. I felt like I was worlds away from the Lake Placid action.

I rode some of the back roads (HILLS) in the Paul Smith's, NY area. I wanted to wrap my head around what I was in store for. I bricked a 20 mile ride with a 3 mile run. The temps were in the 60's and not humid, perfect. These hills are gonna be hard to train for since I live in the flattest part of Virginia. I'm gonna have to journey out and make some weekend trips to hills around Virginia or North Carolina. My spin bike isn't gonna cut what your legs need to feel when mounting the hills of Lake Placid.

So many stories to share about the 4 days I was there, but I'll let the pictures do the talking.

Mirror Lake

Proud IronMom (LP Winner Ben Hoffman)

Ben Hoffman 8:39:34

Amy Marsh 9:27:30

The race was amazing and I was so inspired. Into the wee hours of the night as it creeps closer and closer to midnight the crowds on the "grassy knoll" get bigger, louder, and the music and energy is intoxicating. I watched some athletes that were dragging themselves to the finish line, truly the best kind of athlete. They exhibit what the race is all about for me which is pushing past fatigue and exhaustion to find what runs in all of us weekend warriors. Isn't it the tenacity, determination, grit, and heart that helps us cross the finish line? I saw a lot of that laying on the streets leading up to Mike Riley saying, "You Are An Ironman."

Monday morning as I stood in the volunteer line for 4 hours, it was my turn to hand over my American Express and watch the lady sizzle $603.00 US Dollars on my green card. I think my butt cheeks squeezed up instantly when I heard the lady say, "you are a confirmed participant of the Ironman 2011 race next year." My very first thought was, "what the hell did I just sign up for?"

Then I received this.....

You are receiving this email because you are an on-site registrant for the 2011 Ford Ironman Lake Placid event.

Now let's talk training.......

Wednesday, April 21, 2010

Smile It's Hump Day!

I was in the mood for Abs...

Wednesday, April 14, 2010

Smile It's Hump Day!

Wednesday, April 7, 2010

Smile It's Hump Day!

I'm BACK.........

Why the HELL is this white boy smiling?

Wednesday, February 24, 2010

Smile It's Hump Day!

Don't let age, judgement, or fear prevent you from doing what is your hearts desire!
As long as you're not breaking any laws or embarrassing your Father's name....
Just DO IT!

Sunday, February 7, 2010

"Shannon Hit Me With The Next Challenge...."

Did this workout with my clients this week.
High Intensity Training!

The 9's Workout

Beautiful Women Workout

9 Burpees w/15 lb. weight Shoulder Raises
9 Kettlebell Swings
9 25lb plate Shoulder Raises

3 Timed Rounds separated by period of rest

Beautiful Men Workout

9 Burpees w/ 20lb. weight Shoulder Raises
9 Weighted Pullups
9 Pull ups

3 Timed Rounds separated by period of rest

Hard Core Workout

Just as you see in the above video

3 Rounds of 9 with no periods of rest!

You Got What it Takes?!?

Wednesday, February 3, 2010

Smile It's Hump Day!

Wednesday, January 27, 2010

Smile It's Hump Day!

Saturday, January 23, 2010

Clean Eating Snacks

Uh.....put that crack pipe down!

Clean Eating Snacks

  • 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.

Clean Eating Snacks

~Apple w/ Natural Nut Butter
~Carrots, Celery, & Hummus
~Pretzel Chips/Tortilla w/Bean Dip or Salsa
~Popcorn w/ 1/2 Protein Bar
~Lara Bars, Luna Bars, Power Bars (watch calories)
~Dried Fruit/Nuts
~Whole Grain Bread w/Natural Nut Butter
~100/200 Calorie Smoothie
~Soy Nuts & Small Apple
~Lo-Fat Yogurt & Natural Granola (Bare Naked)
~Small Brown Rice w/Sesame Seeds sprinkled on top
~Whole Wheat Crackers w/ Low Fat Cheese
~Dark Chocolate Square & Handful of Nuts
~Cottage Cheese w/Handful Blueberries
~Natural Turkey Jerkey w/piece of fruit
~Egg Whites/Baby Carrots
~Protein Shake
~Handful Almonds & Handful Grapes
~Couple slices of Lean Turkey & Whole Wheat Crackers
~Ezekial bread tsp. Natural Nut Butter


  • 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.

Share your favorite Clean Eating Snack!

Previous Posts:

Friday, January 22, 2010

I'm approaching 100....

I need to gain 38 more peeps to reach 100 followers.

Which "follower" are you?

The Triathlete

The Cyclist

The Runner

The "Freak"
(Ironman Finishers)

The Inkadiot

The Hot Mom

The Hot Daddy

Haven't clicked that box to the right?
Do it...I'll give you a millon dolla dolla billz! ;)

So what "follower" are you anyway?

Clean Eating Snacks....tomorrow