Fitspo Friday with Shannon

Welcome one and all to my first Fitspo Friday with our wonderful guest Shannon! Each week I will aim to give you insight into the life of healthy and fit people of all walks of life. Fitspo is usually aimed at models and such, but I want to highlight some of the fantastic fit people I already know. Role models are just simply people farther along on a path you want to go down and I am lucky to know many. Thanks again for joining us and now I would like to introduce you to my long time friend, Shannon…..


What is your name and age?

Shannon – 37, almost 38

How long have you been interested in health and fitness?

It began in 2013 but I committed in July of 2016

What prompted you to start on your health and fitness journey?

I cut a cancerous person out of my life and finally reclaimed my independence, dignity and realized I deserved a better life.

Tell me a little about your diet?

I’ve tried all of the fad diets; had some great success and then gained everything back when I went back to the reality that was my eating habits. Now I rely on counting my macros with a 40p/35c/25f% split at 1,550 cal a day. I thoroughly enjoy the flexibility it allows me though I don’t follow it strictly unless I am trying to lose weight. Monday through Thursday are normally on point, but I tend to fail pretty miserably on the weekends (I love pizza and beer, I can’t help it).

What type of workouts do you enjoy?

I LOVE strength training. Lifting makes me feel strong, physically and mentally. I hate, seriously HATE cardio but I do it. I have been working on improving my running since 2013, its just not something I enjoy but I still try. But all of that strength training and attempted running prepare me for my OCR races…the most empowering activity I have ever done. I’ve participated in 2 – 13+ mile obstacle course races (and numerous shorter ones) even though I rarely run faster than a 11:30m mile.

What do you wish you had known when you were beginning?

Consistency is the key and lift heavy.

What was your biggest obstacle when you were beginning? 

Self control. I can eat an entire large pizza….I’m not joking, the whole f*cking thing. I don’t seem to have a “full” button. Learning when to stop is a daily struggle, even now.

Where do you find your fitness inspiration? 

I sign up for OCR races; Spartan, Terrain Race, Rugged Maniac, whatever! I keep picking harder venues and events to help motivate me to stay in shape and continue to improve.

What are some goals you are working on? 

After I found some happiness with someone I deserve ( ❤ ), I put on 20 lbs of happiness squishies from cooking and eating and sleeping-in instead of working out. My goal currently is to remove that 20 lbs. And do un-assisted pull-ups…I really want to be able to do those.

What does your playlist look like?

Pandora…I don’t actually have a “playlist.” I listen to hard rock, a little metal, mostly angry, always loud. And sometimes I like Lady Gaga and Snoop, sooooo there’s that.

How do you deal with plateaus? 

Normally by gaining weight lol. Then I work harder, strictly count macros, make sure I’m at the gym 4-5 days a week.

Any final words of wisdom? Questions that I didn’t think of asking?

You have to find what works for you. Everyone’s journey is different and you should never compare yourself to someone else. Consistency is the key and lift HEAVY (yeah, I said that already but its true). Find a plan you can live daily forever and live it. Nothing tastes as good as skinny feels…I don’t know about all that because pizza, beer (and wine, oh yes wine), taste f*cking amazing, but learning how to enjoy those things in moderation while becoming a strong, powerful, healthy woman is truly the best feeling ever.


W.O.W. and an Update

Welcome one and all to my very first workout post. I will be doing this every week called Work Out Wednesday (W.O.W. for short). Being that I am nearly literally strapped to a chair all day, my workouts will be tailored for that. This is a journey and I have to start where I am at. Which is in a chair.

So I went to YouTube for videos, as I am a visual learner. I found a few good workouts one of which you can find here. YouTube is a fantastic resource where you can find any kind of workout for free. Seriously, it is a fantastic, free, and if you are just starting out you should totally give it a try.

While I am not able to run, or stretch, or warm up, I am able to do simple exercises with dumbbells in my chair. Don’t let your limitations limit you from doing what you can with what you have. Rock what you’ve got baby!


Here I am in all of my glory. Working out in a super comfortable automatic raising chair. And my too snug work out tank. I did a selection of the exercises from the above linked video for 3 sets of 10 reps each. I hope I can get to 20 reps by the time I am able to bear weight on my leg again in three weeks.

This brings me to my update: My leg is still broken and I am still not able to bear weight on my leg. What that means for me is I have to continue to live at my grandpas house so I can get to work and have help with Morgan. I was holding out some kind of hope that I would be cleared to go back home, but I need to keep my focus on the fact that this is temporary. My leg wont be broken forever.

So what are your workouts looking like this week? Please share some tips or pointers in the comments below. And as always, thanks for reading!

Ode To The Participation Ribbon

The participation ribbon gets a bad rap. With no clear winners defined, how are we to strive for being the best? Everyone has heard the “participation trophy” brought up in an argument. Parents are mad that T-Baller’s don’t keep score. Everyone is a winner and no one is a loser in these scenarios and that pisses people off.

Well since when were people not allowed to be pissed off? In my personal opinion, cant we just leave these individuals to their own miserable existence and move on with our lives with our ribbons of mediocrity? I don’t have to be the winner. I don’t need to be the best. I tried and that is a horrible, exhausting way to live. I don’t need first place, but I do need motivation and reward for my effort.


This all stems from my very first participation ribbon. I did a Rugged Maniac OCR and got a finishers medal even though my tibia fracture took me out at mile 2 of 3. So out of anyone on that course that day, I certainly didn’t deserve mine. But I got it. And I love it. It hangs in my kitchen. It motivates me to move my body more to be more prepared the next time. I’m proud of that damn thing. I got up and tried my best July 14th, 2018 an no one can take that from me.

Why all the fuss about someone earning something for getting off their ass and trying? Be it in a race or in science fair? If we don’t rank in the top three its just tough shit try harder next time? This isn’t the damn Olympics. We aren’t competing for the Nobel Prize. These are high honors to receive, but I don’t think my participation ribbon is going to be confused for an Olympic medal.

At my best, I am still mediocre. Chances are so are you. That doesn’t mean we shouldn’t try. I have entered other competitions for my sewing and didn’t win. Maybe some of us are motivated to be the best, and great for you if you are that person, but this isn’t for you. This is for the home maker that can barely squeeze in squats between loads of laundry. This is for the office worker that cant get off her ass 8 hours a day and somehow still figures out how to get her steps in. This is for those people who know they have the odds stacked against them but pull through and do their personal best. I am reminded of the Special Olympics Motto: “Let me win, but if I cannot win, let me be brave in the attempt.”

Good for you for your attempt, and wear that ribbon/medal/trophy with pride. You could have sat the game out, but you got up, dressed up, and showed up. And that is behavior that we should be encouraging by any means necessary.

What are your thoughts? Tell me how wrong or right I am in the comments below.

Every Person Can Be Healthy

This post promises to be a bit more up beat than the last few posts. Things are going better. The scale dipped a bit. I have a lead on a new job that would be perfect for me. I am dedicating myself to new healthier habits and researching health and fitness. I want to be a beacon of hope for you, dear reader. I want to show you that every person can be healthy by showing you how I do it.

Now I want to add a caveat, a warning of specific stipulations, conditions, or limitations. Everyone is not going to become an athlete, or reach peak physical conditions. I have friends with auto immune disorders. Their healthy is not going to look the same as mine. I have friends with thyroid disorders. Their healthy is going to look different as well. We are all each unique individuals and health is going to look different for each of us. Please take my words as encouragement, and not preaching.

So how do I know that every person can be healthy? Because if you are reading this you are capable of complex thought and therefore can make cognizant changes in your life to improve your health. Simply put: You have everything you need to make better choices in regards to your health. I have also seen other people who have been in horrible shape totally get their shit together and are living testaments to this. I hope to have some interview with them on here shortly. So stay tuned for that.

Here is where I am channeling my inner Michelle Obama. I not only want to get in better shape for myself, I want to see you make better lifestyle decisions as well. Because I am just one of those people that need my own parade, and I want you bitches behind me. It makes it easier on me if I can look to you and gain inspiration. Inspiration just works like that. I have a few women that come to my mind when I think about health and fitness, and despite the fact that we don’t talk much their impression on me helps guide and direct my choices.

Today we had one of those Kona Ice trucks in the parking lot at work. Maybe I should have abstained, but I decided to share one with my cubicle mate. She has helped me out during the last few weeks, fetching water for me or carrying my lunch to the break room. I wanted to treat her but she refused to eat a whole one. And I remembered: Everything in Moderation. So while a Kona Ice is not good for me in any way shape or form, I know a little bit isn’t going to derail me. So I took a small portion of a small size.

While this may not be a shining example of physical health, a month ago I would have taken the big size and had it all to myself. I am making progress and therefore I am happy with myself. And ultimately, that is what our aim in our health journey should be, happiness with oneself.