It’s amazing what you can accomplish with a PLAN and a TRIBE to support your goals! Both keep you on track and accountable. But what about the headtrash that inevitably comes when stepping out of your comfort zone? Anyone deal with those mean little voices in your head?
I’ll be honest, I had to battle some headtrash over the last 21 days. Why wasn’t the scale moving for me when it was moving for others? Why am I the only person (aside from sweatbox @danielpip__ ) with crotch sweat? Am I offending people by smiling during workouts and ‘making it look easy’? Are my other businesses suffering from this amazing job?
And then I had to get real with myself (over and over again):
•Sweat happens. I’m human. And I’m busting my booty! Sweat life is a good life. Nobody got time to photoshop out crotch sweat.
• The scale is only ONE indication of progress. I’ve definitely gotten stronger and my stamina skyrocketed. Non scale victories are just as important!
• Some people complain during workouts, some people joke during workouts, I just happen to SMILE because it makes me FEEL GOOD. That smile reminds me how lucky I am to be able to physically do the things I love doing. That smile reminds me that I’m choosing THIS pain rather than the pain of a sedentary life. And sometimes you just have to trick yourself into thinking, hey this is FUN! #smilemindset let’s make it a thing?!
• I’m an entrepreneur with a health and wellness business, a spiritual life coaching business, and a performing career. These are the things that make me special. If people don’t understand me, it’s NOT my problem and I can’t waste time worrying what others think (recovering people pleasers unite 🙋🏼♀️). This is hard for me; but I know that when I am happier, my businesses thrive.
What have you learned over the last few weeks about yourself?! I’d love to hear!
Happy Easter/ Passover my friends! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You may have been dreading the family gathering you are going to today or anxious about handing your children their baskets simply because you feel like you lack the control around your food during the holidays.
I’m here to tell you that ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣This is okay
2️⃣It is not permanent and your mind can be shifted around this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Holidays are never going to go away and neither are celebrations, birthdays, graduations.
Instead of worrying on these days, take that energy and use it toward making small and smart decisions that will make you feel better throughout the day and into the evening. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍴Eat a small snack before you go to family’s house so you are not overly tempted by any appetizers that may be out ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍴Fill your plate up with fruits and veggies ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍴Limit your desserts to picking one or two things that you truly want and will enjoy
🍴Think about whether you want to eat or drink your extra calories before you pour all your drinks
🍴Plan your next meal whether that is dinner tonight or breakfast tomorrow to get right back on track
Remember that holidays should fill you with joy and keep you smiling with your family.
In honor of Easter, I've got an "egg-free" breakfast recipe for you below. Would love to hear what you think! You can also find more delicious & healthy recipes at http://ShannonNickerson.com
Chickpea Breakfast Bowl
2 15 oz Can of Organic Chickpeas (garbanzo beans), drained
1 organic tomato diced *avoid if not doing nightshades
1 can coconut milk (cream or regular)
1 tsp of curry
½ tsp of cinnamon
½ tsp of ginger
1/2 Tsp Turmeric
1/2 Tsp Salt
1/2 Tsp Pepper
1 large White Onion diced
3 Cloves Garlic minced
Coconut or avocado oil for cooking
1 cup of Spinach or Kale
Handful of Parsley minced *optional
Squeeze of lime juice
Melt coconut oil on medium heat and add onion for 5-7 minutes or until soft.
Add garlic and tomatoes (optional).
Stir in spices and cook for 2-3 minutes.
Add drained chickpeas and stir to coat.
Add coconut milk and bring mixture to boil.
Reduce heat and add spinach (or serve over spinach for a breakfast bowl). Allow it to wilt gently by folding the mixture.
Add a squeeze of lime juice or a pinch of chili flakes for some heat.
Serve over spinach or sprouted cooked quinoa with cilantro and avocado. Enjoy for breakfast if you find you don’t do well with eggs:)
Easter outfit for church 🙏🏻💞🌸🐰 My little cutie took this pic! I asked him so how did it come out? He said, “You look beautiful” heart melted! Love my baby so much! 🥰 We had a lovely lunch with my parents, uncle David and Grandma but the pics we took were super dark... This wall is in the front of my house and I’ve been wanting to take pics in front of it for a while! ☺️
Another double digit run in the books ✅
I did not feel like I had as much pep in my step as I did last weekend. Was hoping for at least 11 miles today and ended up at 10, barely.
As I was running, though, I was thinking about just how far I’ve come as a runner. (And yes, I do consider myself a runner now). If you would have told me in college that I would be logging double digit runs, I would have scoffed and laughed at you. I regularly set mental limits on myself when it came to fitness and running. I never allowed myself to be good at running.
Less than 2 years ago, I was logging 10 or 11 min mile pace and could barely run a mile or two without needing to walk. I never thought it was possible to get to where I am now.
Persistency and confidence have pushed me to where I am now. I had to stick with it and push through the limiting beliefs that I would never be a runner. I also had to believe that I could get to this point. I saw others doing it. I saw my friends doing it. So why couldn’t I?
I could. I can. I am.
I’m here. I am a runner. 💕
Cardio - no thank you! I struggle to stay focused and intense during cardio. So I recommend always switching it up. For me, on a cardio day I will do 3-4 different cardio exercises. Treadmill, elliptical, bike etc. Another thing I like to do is listen to a podcast or watch something on Netflix while I do so - to distract my brain from what’s actually happening! 🐣 Happy Easter!
We are pretty lucky because we have health coverage from work so all our prescription drugs and health care are taken care of and we usually don't need to pay out of pocket. But we all know money can't buy health, wouldn't it be better to maintain it and invest in your health early on.
It's like buying mutual fund, you purchase $25 weekly. It doesn't seem like much, but 10 years later, that sum turns into over $16K on an average return. Crazy right?!
I think it is pretty clear whether you want to be a little bit disciplined now vs paying a lumpsum for your health in the future!
I will provide you with a virtual gym, give you nutrition tips, teach you how to make real wholesome foods, coach you personally every week, and together we will live and learn to love ourselves, build confidence, be happy, healthy and live our best lives! .
So whatcha say? Xo❤️L
It's officially that time of year when I am ADDICTED to smoothie bowls. I think I've covered it before, but the only way to make a smoothie keep you full is to fill it with adequate amounts of protein, fat, and fiber. Why do these things keep you full?
PROTEIN: The obvious choice is protein powder. I prefer vegan pea protein, @vitalproteins collagen, paleo beef protein, or egg protein. However, if you feel protein powder causes you to feel gut distress, there ARE other options, which @lizmoody recently talked about. You can use hemp seeds, organic tofu, or even chia seeds for protein!
FAT: This is easy to incorporate. Avocado, chia seeds, nuts or nut butter, coconut oil or butter, and coconut milk are all great options.
FIBER: Lots of things have fiber. Think leafy greens, cauliflower, zucchini, cucumber, chia seeds (the universal smoothie ingredient), avocado, or fiber powders like psyllium or acacia fiber.
In this smoothie I made an almost fruit-free "nice cream" with 100 g frozen cauliflower, 100g frozen zucchini, protein powder, almond milk, 1 tbs chia seeds, 1/2 tsp xanthan gum (for thickness), and only about 1/2 of a v. small banana (it was 50 g).
P R I Z E 🛍 W E E K
Tomorrow kicks off our anniversary festivities! 🎂 We’re celebrating our birthday by giving you the chance to win amazing giveaways leading up to our Anniversary Weekend on April 27 + 28 🤩 All you have to do is come to class for the chance to win that day’s giveaway (Wednesday will be an Instagram giveaway!), bring a friend to earn a second entry, and if that friend signs up for Club Bar you’ll both get your name in the hat twice! Good luck and book your classes now! 💓
FOCUS!!! I have been at rock bottom multiple times. I've been on the streets . And I have been mentally and physically broken down because of it .. depression and anxiety is no stranger to me... In the last couple years I have started to rise in a way I have never risen before.. I started to challenge myself physically in a way my mind had to follow..and I must say since I have started that personal journey to be healthy and happy it has brought many positive things with it .. I now feel more successful then I ever have in life . With a second shot at life I have chosen to better myself to the person I am able to be and share my journey along the way ... And what I have found is through fitness and a healthy life my depression and anxiety have decreased amazingly .. I feel more confident and accomplished ... So journey with me and #rysetogreatness !!!!! Cheers. Jay.
Happy Easter 🐰🐣 Celebrating in RABBIT pose ~ sasangasana 💓 This pose lengthens the spine and stretches the back, arms, and shoulders while stimulating the immune and endocrine systems 🙌🏼
After teaching yoga this morning 🧘🏻♀️ I’m moving onto fam time, a nature walk... aka finding puddles for Mavs to roll around in 🐶 (Brew doesn’t like getting wet 👑), self-care, and some good ol’ relaxing to recharge for the week ahead!
Wishing you all a lovely Sunday!!!
He has risen, He has risen indeed!
The impossible made possible. For you. For me. For us all.
Not because we earned it or even deserve it but because of a love so pure and so deep that a Father would give His only Son to live and die for us so that we may know what it is to be wholly and fully loved. So that we may never have to walk thru the trials of this life alone. So that we may believe that in Him ALL THINGS ARE POSSIBLE!
Happy Resurrection Sunday my friends!
“There’s no one size fits all diet.”
True. But that doesn’t stop people from jumping on the latest #dietfad in hopes that it will be the miracle weight loss tool or health cure.🙄
The thing is...no diet is going to work perfectly for everyone. Do your research, experiment, find what works for you, and don’t let other people OR the #dietindustry try to convince you otherwise.
The “healthiest” diet you can follow is the one that makes you feel your best inside and out.