Hello, I'm back!
Well after a 3 1/2 month break from my Purely Fit work, I'm back! I have been so busy with my acting career the past few months that I have not had anytime at all for my Positive Body Image Fitness coaching or blogging.
Now with summer here, I figured it would be a great time to get back into posting fitness blogs and videos.
I also have been on a bit of a slack/break with my normal fitness routine, due to my work schedule with productions. So, I'll be right there with you, kicking it back into gear and getting off any excess fat in time for bikini beach parties! ;)
First on the list of the Summer Shape Up Plan, is nix all sugar! You can do this cold turkey or gradual.
I'm doing the gradual route. I don't eat that much sugar anyway, however I've been using Organic chocolate syrup and creamer in my coffee, so I'm changing to pure coco & stevia in place of the chocolate syrup, but keeping the creamer for a few days. Then I'm switching to tea, to get rid of the creamer all together.
I'll be posting an easy summer shape up fitness plan and easy nutritional switches to help the fat drop off. ;)
Stay healthy!
Shannon
Tuesday, June 7, 2011
Wednesday, February 2, 2011
A lag on the Purely Fit Video Series
Well, the past week has been a string of technical glitches, time-crunching things-to-do and a houseful of people with a nasty cold and me with larengitis! So needless to say I was't able to put out my daily video series last week and I'm already 2 days behind this week. I'm going to just jump back in, without trying to catch up at this point. I'll be posting starting tomorrow, Thursday which is strength training day. ;o)
Today is De-Stress Wednesday. As I've said before this is my favorite day! Today I want everyone to take 15 minutes to relax your entire body from head-to-toes. This is a simple way to re-energize and melt away some of the stress from your day, week, month, whatever.
Begin lying down on your back, make sure your back is in neutral alignment and there is NO stress on your lower back. If you feel stress on your lower back place a rolled up towel under it. Place your arms about six inches from your torso, palms up. Close your eyes and inhale deeply, exhale slowly. From your toes up to your head flex every muscle in your body. Flex your toes, your feet, your ankles, your calves, your thighs, your glutes, your abs, your lower back, your upper back, your chest, your shoulders, your arms, your hands, your neck and your head. Inhale and flex every muscle even tighter, hold for three to five seconds, exhale and relax every muscles. Let your muscles melt into the floor. Repeat this two to three more times, until you feel the tension release from your body.
This is an excellent way to quickly relieve stress, especially if you are having a hard time focusing and can't meditate. Give it a try! Let me know how you like it, if it works for you or if you have any questions.
Tomorrow I will begin posting the video series again, until then...
Stay Purely Fit!
Shannon
Today is De-Stress Wednesday. As I've said before this is my favorite day! Today I want everyone to take 15 minutes to relax your entire body from head-to-toes. This is a simple way to re-energize and melt away some of the stress from your day, week, month, whatever.
Begin lying down on your back, make sure your back is in neutral alignment and there is NO stress on your lower back. If you feel stress on your lower back place a rolled up towel under it. Place your arms about six inches from your torso, palms up. Close your eyes and inhale deeply, exhale slowly. From your toes up to your head flex every muscle in your body. Flex your toes, your feet, your ankles, your calves, your thighs, your glutes, your abs, your lower back, your upper back, your chest, your shoulders, your arms, your hands, your neck and your head. Inhale and flex every muscle even tighter, hold for three to five seconds, exhale and relax every muscles. Let your muscles melt into the floor. Repeat this two to three more times, until you feel the tension release from your body.
This is an excellent way to quickly relieve stress, especially if you are having a hard time focusing and can't meditate. Give it a try! Let me know how you like it, if it works for you or if you have any questions.
Tomorrow I will begin posting the video series again, until then...
Stay Purely Fit!
Shannon
Sunday, January 23, 2011
Positive Body-Image and Self-Esteem Sunday
What have you said that was truly nice about yourself today? Did you tell yourself you loved you? Did you send yourself love? Did you believe it?
Truly loving the essence of you, your spirit, who you truly are, is the first step in learning how to truly love your body!
So many women try and get their ideal body from the outside first, resulting in the dreaded weight-loss/weight-gain yo-yo cycle. When you don't address the issues of how you truly feel about yourself and your body first, you can't live in the body you are meant to be in.
Today's video will take you through the process of "flipping" negative body-image thoughts, which will help you achieve your ideal body, forever!
Enjoy, and for more information or questions, Please email me!
Stay Purely Fit!
Shannon
Truly loving the essence of you, your spirit, who you truly are, is the first step in learning how to truly love your body!
So many women try and get their ideal body from the outside first, resulting in the dreaded weight-loss/weight-gain yo-yo cycle. When you don't address the issues of how you truly feel about yourself and your body first, you can't live in the body you are meant to be in.
Today's video will take you through the process of "flipping" negative body-image thoughts, which will help you achieve your ideal body, forever!
Enjoy, and for more information or questions, Please email me!
Stay Purely Fit!
Shannon
Friday, January 21, 2011
Friday - I.-A.M. day, be sensual
Today is I.-A.M. (Independent Authentic Movement) day! It's all about being sensual, sexual and feeling good about moving your body! It's about getting in touch with your femininity and loving yourself.
One common problem I have seen in my female clients over the past 25 years is the disconnect that happens between their body and soul. This comes from being a spouse, mom, friend, daughter, sister, brother, caregiver, cook, driver and putting everyone and everything else in your life first. You forget what it feels like to be a girl, to feel you body, not just use it to help take care of others.
I developed the I.-A.M.! class as a way for my female clients to explore movement in a safe, non-judgemental environment. My years of taking and teaching different styles of free dance such as hip-hop, burlesque, pole-dancing and free-form dancing helped me develop this unique fun class, that encourages women to love moving their body, for THEMSELVES!
The video for today has a technical glitch, so it will be posted tomorrow along with the Saturday -Get Outside and Play video. Be sure and check it out, I show you two really fun moves that will teach you how to connect to the power of your hips!
Remember girls, love your body, love moving your body and it will love you!
Until tomorrow - Stay Purely Fit!
Shannon
One common problem I have seen in my female clients over the past 25 years is the disconnect that happens between their body and soul. This comes from being a spouse, mom, friend, daughter, sister, brother, caregiver, cook, driver and putting everyone and everything else in your life first. You forget what it feels like to be a girl, to feel you body, not just use it to help take care of others.
I developed the I.-A.M.! class as a way for my female clients to explore movement in a safe, non-judgemental environment. My years of taking and teaching different styles of free dance such as hip-hop, burlesque, pole-dancing and free-form dancing helped me develop this unique fun class, that encourages women to love moving their body, for THEMSELVES!
The video for today has a technical glitch, so it will be posted tomorrow along with the Saturday -Get Outside and Play video. Be sure and check it out, I show you two really fun moves that will teach you how to connect to the power of your hips!
Remember girls, love your body, love moving your body and it will love you!
Until tomorrow - Stay Purely Fit!
Shannon
Thursday, January 20, 2011
Wednesday, January 19, 2011
Information on Video 4
Today's video is on how to De-Stress, with tips on beginning meditation, yoga and dance stretch. I normally go to a quiet location up away from noise for these videos, but due to time constraints today I had to stay closer to home. While filming I encountered excess noise and my Husky Slush trying to help. ;o) This is a great lesson to learn how to quiet your mind, relax and meditate through noise, distraction and stress.
So enjoy the tips and information and please let me know if you have any questions! Tomorrow is strength training with focus on your core this week.
Stay Purely Fit,
Shannon
So enjoy the tips and information and please let me know if you have any questions! Tomorrow is strength training with focus on your core this week.
Stay Purely Fit,
Shannon
Tuesday, January 18, 2011
Healthy Vanilla Cupcake Recipe
This recipe is from one of my vegetarian magazines. It's one of the better cupcake recipes I've tried. Now, I don't really like cupcakes. I'm just not a fan of cakey-stuff, I prefer brownies or just plain chocolate bars! My son and husband however, are experts! This recipe has passed the guys seal of approval.
Join me tomorrow for De-Stress Wednesday!
Stay Purely Fit and enjoy a cupcake!
Shannon
Yield: 12 cupcakes
Join me tomorrow for De-Stress Wednesday!
Stay Purely Fit and enjoy a cupcake!
Shannon
Yield: 12 cupcakes
Ingredients
Frosting
- 2 large egg whites
- 1/2 cup sugar
- Pinch salt
- 1/2 teaspoon vanilla extract
- Finely grated zest of 1/2 lemon
- 3 tablespoons unsalted butter, chilled and cut into cubes
Cupcakes
- 1 1/4 cups all-purpose flour
- 2 teaspoons baking powder
- 1/4 teaspoon salt
- 2 large eggs
- 3/4 cup sugar
- 2 teaspoons vanilla extract
- 1 1/2 cups coarsely shredded, peeled zucchini (about 2 small)
Instructions
Frosting
- Combine the egg whites, sugar, salt and vanilla extract in a heatproof bowl.
- Set over (not in) a pan of simmering water.
- Stir continuously over heat until the mixture is warm and the sugar is completely dissolved, 1 to 2 minutes.
- Remove the bowl from the heat.
- Using a handheld electric or standing mixer, set on high beat until the mixture is entirely cooled, glossy and stiff, about 7 minutes.
- Beat in the lemon zest, and add the butter cubes, a few at a time, beating until the butter is almost fully incorporated after each addition.
- Beat until smooth – once smooth, take care not to over beat, or the mixture will get lumpy.
- Let frosting set and cool in the refrigerator (at least 30 minutes) while making the cupcakes.
Cupcakes
- Preheat the oven to 350˚F.
- Arrange a rack in the center of the oven. Line a 12-muffin pan with cupcake liners.
- In a bowl, whisk together the flour and baking powder; set aside.
- In another bowl, beat the eggs, sugar, salt and vanilla with a handheld electric or standing mixer until thick and light colored, about 4 minutes.
- Beat in the zucchini on medium speed until fully incorporated.
- Add the dry ingredients and beat on low speed until fully incorporated, scraping down the bowl once with a spatula during beating.
- Use a 1/3 cup measure to spoon into the muffin cups.
- Bake until a toothpick inserted into the center comes out clean, about 20-25 minutes, turning the pans midway through baking.
- Transfer cupcakes onto a wire rack, and cool completely before icing with the chilled frosting.
Monday's Mishap, Energize, Nutrition and More!
Well yesterday's video in the Purely Fit video series didn't get uploaded because of a technical glitch. The glitch is being fixed right now and both Mondays video and today (Tues) will be posted by this evening.
Mondays are dedicated to Energy, how to stay energized naturally, tips and info on cardiovascular exercise and fat-burning. Yesterday's video shows how to incorporate a little cardio into your daily routine without leaving your chair. Cardio-Chair exercising is a great way to get your heart pumping at the office for a midday pick-up, or in the evening while watching you favorite TV show. In yesterdays video I also show you a quick 5 minute breathing-stretch exercise that helps ward off midday fatigue! It's way better than grabbing a sugary snack or high caffeine drink that will have you crashing a few hours later.
Today is Tuesday. Tuesdays are dedicated to Nutrition. I will be exploring the soul-mind-body connection to food, how we feel about food determines how it assimilates in your body, and giving you healthy recipes!
Get up and move today, say ONE nice thing about your body today and eat something that makes you feel good body, mind and soul today!
Until tomorrow - Stay Purely Fit!
Shannon
Mondays are dedicated to Energy, how to stay energized naturally, tips and info on cardiovascular exercise and fat-burning. Yesterday's video shows how to incorporate a little cardio into your daily routine without leaving your chair. Cardio-Chair exercising is a great way to get your heart pumping at the office for a midday pick-up, or in the evening while watching you favorite TV show. In yesterdays video I also show you a quick 5 minute breathing-stretch exercise that helps ward off midday fatigue! It's way better than grabbing a sugary snack or high caffeine drink that will have you crashing a few hours later.
Today is Tuesday. Tuesdays are dedicated to Nutrition. I will be exploring the soul-mind-body connection to food, how we feel about food determines how it assimilates in your body, and giving you healthy recipes!
Get up and move today, say ONE nice thing about your body today and eat something that makes you feel good body, mind and soul today!
Until tomorrow - Stay Purely Fit!
Shannon
Sunday, January 16, 2011
Saturday, January 15, 2011
Comfort Food Recipe to warm up those winter days!
It's 85 degrees here in sunny Southern California today, a heat wave even for us! So it's kind of hard to talk about comfort food that warms you in this kind of weather. I know there are many places right now that are knee deep in snow and sub-zero weather, so I'm posting the comfort food recipe just for you!
This first recipe is great by itself or as a side dish.
I LOVE potatoes! I love them baked, fried and mashed. What I don't love is grease, fat and extra calories that turn a healthy vitamin packed food into a heart-attack waiting to happen.
The potato has received some bad press, with many avoiding the potato or sweet potato completely. In actuality the potato is a healthy complex carbohydrate that is low in calories, high in fiber and vital nutrients.
This recipe is for healthy mashed-potatoes. Serve them with a main dish, or eat them as a main dish!
MASHED RED POTATOES
*1 lb small red potatoes, unpeeled an scrubbed
*1 tbsp olive oil
*1 medium leek, white and light green parts only, thinly sliced
*1 tsp minced fresh rosemary leaves
*1/4 cup low-fat sour cream
*1/4 cup skim milk
*Fresh ground black pepper (to taste)
Step One:
Cut potatoes in half and place in a medium saucepan. Fill pan with enough cold water to cover potatoes by at least 1 inch. Bring water to a boil, reduce heat to medium and cook for 15 minutes or until fork-tender.
Step Two:
At the same time, heat oil on medium-low in a small skillet. Add leek and cook, stirring occasionally, until very soft, about 8 minutes. Add rosemary and stir for 30 seconds. Remove pan from heat.
Step Three:
In a small bowl, whisk together sour cream and milk; set aside.
Step Four: When potatoes are tender, drain well then return to pot. Lightly mash potatoes using a potato masher or large fork. Add leeks, sour cream mixture, salt and pepper, then stir until creamy but still slightly chunky.
Serve immediately.
Serves: 4
Total time: 30 minutes
Calories: 154
Fat: 5 grams
Carbs: 23 grams
Fiber: 2 grams
Sugars: 4 grams
Protein: 4 grams
Sodium: 148 mg
Cholesterol: 8 mg
This first recipe is great by itself or as a side dish.
I LOVE potatoes! I love them baked, fried and mashed. What I don't love is grease, fat and extra calories that turn a healthy vitamin packed food into a heart-attack waiting to happen.
The potato has received some bad press, with many avoiding the potato or sweet potato completely. In actuality the potato is a healthy complex carbohydrate that is low in calories, high in fiber and vital nutrients.
This recipe is for healthy mashed-potatoes. Serve them with a main dish, or eat them as a main dish!
MASHED RED POTATOES
*1 lb small red potatoes, unpeeled an scrubbed
*1 tbsp olive oil
*1 medium leek, white and light green parts only, thinly sliced
*1 tsp minced fresh rosemary leaves
*1/4 cup low-fat sour cream
*1/4 cup skim milk
*Fresh ground black pepper (to taste)
Step One:
Cut potatoes in half and place in a medium saucepan. Fill pan with enough cold water to cover potatoes by at least 1 inch. Bring water to a boil, reduce heat to medium and cook for 15 minutes or until fork-tender.
Step Two:
At the same time, heat oil on medium-low in a small skillet. Add leek and cook, stirring occasionally, until very soft, about 8 minutes. Add rosemary and stir for 30 seconds. Remove pan from heat.
Step Three:
In a small bowl, whisk together sour cream and milk; set aside.
Step Four: When potatoes are tender, drain well then return to pot. Lightly mash potatoes using a potato masher or large fork. Add leeks, sour cream mixture, salt and pepper, then stir until creamy but still slightly chunky.
Serve immediately.
Serves: 4
Total time: 30 minutes
Calories: 154
Fat: 5 grams
Carbs: 23 grams
Fiber: 2 grams
Sugars: 4 grams
Protein: 4 grams
Sodium: 148 mg
Cholesterol: 8 mg
Friday, January 14, 2011
Friday Fitness
Fantastic Friday everyone!
After a long year off from blogging, focusing on writing and my SUP Shape-Up class, it's now time to get back to it! Purely Fit is officially launching our daily online Positive Self-Image Fitness and Nutritional Training tips, February 2011! I will also be blogging weekly and sharing fitness tips, healthy recipes and positive self-esteem tips for your best body ever!
Today is a great day to think about your fitness goals for the weekend. Although the weekends are well needed for rest and relaxation, it's also a good time to add a little extra movement to your week. Assess your movement and eating for this past week and determine what your fitness and nutrition goals should be for the next few days.
Tomorrow I'll be sharing a great winter recipe that soothes and comforts, but is low-calorie, vegetarian and good fuel for your body!
~Shannon
After a long year off from blogging, focusing on writing and my SUP Shape-Up class, it's now time to get back to it! Purely Fit is officially launching our daily online Positive Self-Image Fitness and Nutritional Training tips, February 2011! I will also be blogging weekly and sharing fitness tips, healthy recipes and positive self-esteem tips for your best body ever!
Today is a great day to think about your fitness goals for the weekend. Although the weekends are well needed for rest and relaxation, it's also a good time to add a little extra movement to your week. Assess your movement and eating for this past week and determine what your fitness and nutrition goals should be for the next few days.
Tomorrow I'll be sharing a great winter recipe that soothes and comforts, but is low-calorie, vegetarian and good fuel for your body!
~Shannon
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