Strength with Shan

Welcoming to STRENGTH WITH SHAN.

Why coaching is so important to me;

I am so passionate in helping women transform their bodies and mindset.

Teaching them how to feel better within themselves. Not only that but I help educate women about hormones, training and nutrition to better their life and longevity.

If you would like to learn more about my coaching or what I provide.

I am now accepting new clients.
Click the link in my bio

Do you know how to increase your NEAT?

When it comes to weightloss there is a number of factors that contribute to losing weight.

Being in a deficit is absolutely key to losing weight but focusing on your NEAT!

Non-exercise thermogenesis is also a massive factor.

Follow the above tips.

CLIENTS RESULTS.

This particular client has been able to smash her weightloss girl while still maintaining her lifestyle, going out with friends, socialising, holidays, eating out.

You don’t need to restrict yourself in order to see results.

Get yourself a good coach who understands balance and you may just see changes within yourself and your physique!

Be willing to be in this game for a long time. Not just a short time. 🌸⚡️💕

Build a b***y 🍑 🙋🏼‍♀️

This client came to me wanting to build her glutes. This is only the start. She officially signed up 4 weeks ago and is half way through her b***y builder program.

I am so excited to see her transformation and growth within her lower body !

Is this your goal too?

Well lucky for you as I have 1 spot open to join my online coaching! Get in quick before the last spot fills up ⬆️

Do you struggle with finding carbohydrates to fill you up.

Maybe this cheat sheet will help you!

Follow me for more tips around nutrution and training.

Is this YOU?

I am after 5x women who want to build strong glutes or a strong physique? Maybe your sick of not being able to open that salsa jar, well I can help.

These spots are limited! So message me
“GAINS” if your interested in apply for this spot!

Want to Get stronger in the GYM?! - https://mailchi.mp/73d843aedaad/do-you-struggle-to-lose-weight-476144

My biggest fear was starting.

Who here feels like they don’t know where to Start or how?

Well that’s where I come in that’s where I can help.

Starting can be the scariest thing but it can also be the greatest.

Getting a coach allows that stress of knowing what to do and when to do. This is where I can assist you!

👑𝗢𝗻𝗹𝗶𝗻𝗲 𝗰𝗼𝗮𝗰𝗵𝗶𝗻𝗴: ⁣
💻 𝗚𝘂𝗮𝗿𝗮𝗻𝘁𝗲𝗲𝗱 𝘄𝗲𝗶𝗴𝗵𝘁𝗹𝗼𝘀𝘀: 𝘭𝘪𝘯𝘬 𝘪𝘯 𝘣𝘪𝘰 ⁣
👚𝗥𝘆𝗱𝗲𝗿𝘄𝗲𝗮𝗿 𝗰𝗼𝗱𝗲: 𝘚𝘩𝘢𝘯𝘯𝘰𝘯 𝟷𝟶% 𝘰𝘧𝘧

MY HEART ACHES! 💔

For those who are affected by the floods, my whole heart is with you, from QLD - NSW. I can’t even begin to imagine the pain your in.

Therefore, for the month of MARCH, every program that gets sold all proceeds will be going directly to a “GO FUND ME” account to help those get back on there feet.

Help yourself by helping others!

Happy Valentine’s Day hunnies.

Self love, what is it?

Do you have it?

Do you need it… I’m gonna answer that. YES YOU DO! 💜

Self love is about loving yourself, all yourself not just the parts others like about you.
Self talk is so incredibly important the language we use on ourselves matters and it makes a massive impact on how we get results.
Making sure we come first in any relationship is a form of self love. It's saying that you matter and that yo
u come first. This is the same with intimate self love, s*x should not be just about you and your lover “male or female”, girls if you haven’t self pleasured in awhile i highly recommend you do. That is self-care and its crucial we adapt it into our lives.

Valentine's day is a day of love, so whether you have a partner or dont, give back to yourself. Make yourself number one priority and do something for YOU!

Get busy with yourself LADIES!

👑𝗢𝗻𝗹𝗶𝗻𝗲 𝗰𝗼𝗮𝗰𝗵𝗶𝗻𝗴: ⁣
💻 𝗚𝘂𝗮𝗿𝗮𝗻𝘁𝗲𝗲𝗱 𝘄𝗲𝗶𝗴𝗵𝘁𝗹𝗼𝘀𝘀: 𝘭𝘪𝘯𝘬 𝘪𝘯 𝘣𝘪𝘰 ⁣
👚𝗥𝘆𝗱𝗲𝗿𝘄𝗲𝗮𝗿 𝗰𝗼𝗱𝗲: 𝘚𝘩𝘢𝘯𝘯𝘰𝘯 𝟷𝟶% 𝘰𝘧𝘧

𝗔𝗿𝗲 𝘆𝗼𝘂 𝗶𝗻 𝗮 𝗮𝗴𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗱𝗲𝗳𝗶𝗰𝗶𝘁? ⁣
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Do you know how it can internally affect your systems? Physiologically? No I didn’t think so…. ⁣
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Being in a diet is ideal if you want to lose weight, but when we drop our calories too low or too quick it can have a reverse affect on what we actually want to achieve not only that but you start to put your health at risk. ⁣
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Below are some facts I suggest we all take in and acknowledge whenever we think about going into a dieting phase. ⁣
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𝙒𝙝𝙖𝙩 𝙃𝙖𝙥𝙥𝙚𝙣𝙨 𝙬𝙝𝙚𝙣 𝙮𝙤𝙪𝙧 𝙡𝙚𝙖𝙣? ⁣
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When we are going through an extreme deficit for a bodybuilding comp, there is a lot that happens within our internal systems which we don't realize. Our bodies like to stay at a homeostasis state which means it doesn't like "losing weight" or being below a certain percentage of body fat so.... it begins to fight back. This is how it keeps us alive. ⁣
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𝗧𝗵𝗲𝗿𝗲𝗳𝗼𝗿𝗲 𝘁𝗵𝗲 𝗳𝗼𝗹𝗹𝗼𝘄𝗶𝗻𝗴 𝗺𝗮𝘆 𝗵𝗮𝗽𝗽𝗲𝗻; ⁣
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- 𝘏𝘶𝘯𝘨𝘦𝘳 𝘭𝘦𝘷𝘦𝘭𝘴 𝘴𝘱𝘪𝘬𝘦. ⁣
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- 𝘊𝘰𝘯𝘧𝘶𝘴𝘪𝘰𝘯 𝘢𝘯𝘥 𝘭𝘰𝘴𝘴 𝘰𝘧 𝘵𝘩𝘰𝘶𝘨𝘩𝘵. ⁣
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- 𝘭𝘰𝘸 𝘤𝘰𝘨𝘯𝘪𝘵𝘪𝘷𝘦 𝘧𝘶𝘯𝘤𝘵𝘪𝘰𝘯 ⁣
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- 𝘓𝘰𝘸 𝘭𝘪𝘣𝘪𝘥𝘰. ⁣
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- 𝘋𝘦𝘤𝘳𝘦𝘢𝘴𝘦 𝘴𝘭𝘦𝘦𝘱⁣
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- 𝘋𝘦𝘤𝘳𝘦𝘢𝘴𝘦 𝘣𝘰𝘥𝘺 𝘮𝘰𝘷𝘦𝘮𝘦𝘯𝘵𝘴 ⁣
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- 𝘣𝘳𝘪𝘵𝘵𝘭𝘦 𝘯𝘢𝘪𝘭𝘴 𝘢𝘯𝘥 𝘩𝘢𝘪𝘳 𝘭𝘰𝘴𝘴⁣
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- 𝘥𝘪𝘨𝘦𝘴𝘵𝘪𝘷𝘦 𝘥𝘪𝘴𝘵𝘳𝘶𝘱𝘵𝘪𝘰𝘯𝘴. ⁣
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When you begin to notice the above that is when a diet break or a potential reverse diet is needed to help your internal system reset back to a more homeostasis state. ⁣
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👑𝗢𝗻𝗹𝗶𝗻𝗲 𝗰𝗼𝗮𝗰𝗵𝗶𝗻𝗴: ⁣
💻 𝗚𝘂𝗮𝗿𝗮𝗻𝘁𝗲𝗲𝗱 𝘄𝗲𝗶𝗴𝗵𝘁𝗹𝗼𝘀𝘀: 𝘭𝘪𝘯𝘬 𝘪𝘯 𝘣𝘪𝘰 ⁣
👚𝗥𝘆𝗱𝗲𝗿𝘄𝗲𝗮𝗿 𝗰𝗼𝗱𝗲: 𝘚𝘩𝘢𝘯𝘯𝘰𝘯 𝟷𝟶% 𝘰𝘧𝘧 ⁣
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To the one who struggles with motivation.

Know that you can do it,

Know that you do have the power,

Know that you are strong,

Know that you are capable,

We are built to overcome battles, we are built to change. So don’t quit because s**t gets hard. Push harder to show yourself how truly resilient you really are!

Credit:

HOW TO KEEP YOUR GOALS IN 2022!

We are all beginners at one point. Starting something new, creating new habits, trying to achieve new goals.

These 5 tips will help you stay on track this year!

1️⃣- HAVING A WHY!
When we make a new goal, whether it be fitness or career focused we need to create a why behind it. Ask ourselves questions why we want to achieve it. Because when we do we create a higher purpose for achieving it.

2️⃣- REMEMBER WHY YOU STARTED.
This is especially important for those who are looking to build muscle mass. Weight gain is never easy and it can be mentally hard on us. So always remember why you started. And remember we all started at beginning once upon a time.

3️⃣- BACK YOURSELF!
Whenever you are creating a goal, it’s important to always have faith in yourself. Back yourself 110% the moment we allow doing to creep in is the moment we find ourselves slipping. YOU’VE GOT THIS! So believe in yourself!

4️⃣- DONT BE A DICK!
Don’t try to smash out your goals in 4 weeks, the longer our goals is spread out the more achievable it is. It’s like having a finance goal your not going to save 1mil in 2 weeks so don’t be a dick and try lose weight in 4 weeks. Spread it out and make your goals more realistic and achievable for YOU!

But if you need help with creating your goals…. Reach out I can help!

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🎥YOUTUBE - Link in bio 🏋🏽‍♀️⁣
▫️FITCOVER Code - Shannonc⁣
💕ONLINE COACHING - Link in Bio ⁣
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So much can change in 12 months if you allow it.

Each of my clients understand how hard it is to lose weight, they also understand that in order to see changes it takes hard work and consistency.

No matter what your starting point is or why you want to change your physique you can and will see results with me, why because I make sure that all my clients have a personalised approach.

We all live different lives therefore we all have different ways we need to train, eat and recover. No size fits all!

This client has put everything she has into creating those positive changes and as a coach that is all I ask!

What a transformation’

Clients transformation

This particular client came to me being on previously low cals, with a coach who has little to no education forcing her to lose weight.
This client came to me wanting to just be healthy again and to want to build her glutes. Safe to say we have done that, we have increased her calories over time and increased her strength training fo help with muscle hyperophy.

Girls and guys don’t be scared of an increase in cals, when done right can be the best thing you’ve ever done. Not only are you able to eat more food but you have more freedom and more movement to play with.

So proud of all my clients and how mentally and physically strong they are.

Do you want to build muscle or lose weight?

SIGN UP TO MY MEMBERSHIP OPTIONS to be coached 1:1 by ME!

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🎥YOUTUBE - Link in bio 🏋🏽‍♀️⁣
▫️FITCOVER Code - Shannonc⁣
💕ONLINE COACHING - Link in Bio ⁣
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Do you struggle to put on weight ?

If your goal is to build muscle unfortunately your going to have to undergo a stage of consuming more carbs! YES CARBS ARE NOT BAD FOR YOU!

By increasing your caloric intake daily you are decreasing the amount of energy output your achieving and with increased protein intake and training frequency your able to increase your muscle cell size, which therefore means you will build muscle mass.

You can see results and guess what you don’t have add a heap of excess fat mass to do this, there is a way to go about it you just have to stay committed to the journey and be able to show that you want this, and want it bad enough.

This client is all the way from AMERICA and I am so proud to announce I am offically worldwide which is insane, this client came to me wanting to change her shape and structure and create more muscle mass around her glutes we are doing just that and I am so incredibly excited to be apart of her journey with getting her there.

Want to be apart of my team.?

SIGN UP NOW!

Want to be guaranteed summer SHREDS?

Sign up to my 6 week SHRED PROGRAM!

Girls or guys. Stop making excuses, now is your chance to make those positive changes and start feeling good about yourself for this summer!

Only $70 up front payment!

STARTS 7th NOVEMBER

My own transformation!

NOW LISTERN UP ⬆️

If your goal is to BUILD? Whether that be create a b***y? Or create capped shoulders? Then guess what your going to have to go through a build phase?

Yes it’s going to be uncomfortable!

Yes your going to put on weight!

Yes your going to feel fluffy!

Yes your going to gain cellulite!

But guess what it’s necessary to go through this Stage to BUILD MUSCLE!

You can’t do this in a deficit, trust me I wish you could!

The photo on the left is me at my heaviest back in 2020, I weighed 74kg, I was thick, I was fluffy, I had lumps and bumps, but I also appreciated how strong I was, I knew I had to go through this stage in order to build some solid muscle!

The photo of the right is this year 2021, at the end of my 20 week prep for what would have been the PRO/AM show.

I am so thankful I pushed past the uncomfortable stage because now I have created a really solid base to work off.

YOU CAN DO THE SAME!

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🎥YOUTUBE - Link in bio 🏋🏽‍♀️⁣
▫️RYDERWEAR - Shannon⁣
💕ONLINE COACHING - Link in Bio ⁣
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I am so incredibly proud of all my clients and everything they have achieved this year.

With the challenges they have faced, covid, lose of income, stress, anxiety, overwhelmed. You name it, it has happened and still they have all managed to see results.

Which’s proves my point... NOTHING IS IMPOSSIBLE. It’s only impossible if you believe it.



Limited spots available for online coaching - link in bio

𝘿𝙤𝙣’𝙩 𝙢𝙖𝙠𝙚 𝙚𝙭𝙘𝙪𝙨𝙚𝙨 𝙛𝙤𝙧 𝙨𝙤𝙢𝙚𝙩𝙝𝙞𝙣𝙜 𝙮𝙤𝙪 𝙬𝙖𝙣𝙩 𝙩𝙤𝙙𝙖𝙮. ⁣
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Make today the day you start! Make today the day you make a change. You can do this I know you can. You just have to make that initial change and that initial step towards that goal. ⁣
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🎥YOUTUBE - Link in bio 🏋🏽‍♀️⁣
▫️FITCOVER Code - Shannonc⁣
💕ONLINE COACHING - Link in Bio ⁣
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It all adds up.

You can have 1TBSP of oil to your pan which will calculate to 30g which is 3 Table spoons of Nutella a day. This can and will calculate and add up at the end of the week.

All calories you consume do count and they will always count til the day we leave this earth.

Making sure you are aware of the calories you consume and where they come from can help you transform your body and see good results.

Your food sources are a huge factor to you losing weight and you gaining weight. Focus on getting wholesome good foods with minimal oils to your diet.

Stop 🛑 add extra oil to the pan for no reason at all or to your salads. This will be the factor to why your not seeing results.

Want to know more??

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🎥YOUTUBE - Link in bio 🏋🏽‍♀️⁣
▫️FITCOVER Code - Shannonc⁣
💕ONLINE COACHING - Link in Bio ⁣
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Chocolate protein moose 🙌🏼💫

Recipe below ⬇️⬇️⬇️

- 200g banana 🍌
- 1x scoop chocolate protein powder ( )
- 1/2 cup almond milk
- 1x tablespoon cacao powder

Mix in a blender and serve

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🎥YOUTUBE - Link in bio 🏋🏽‍♀️
▫️FITCOVER Code - Shannonc
💕ONLINE COACHING - Link in Bio
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Stay tuned for something is coming very soon 🔜

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🎥YOUTUBE - Link in bio 🏋🏽‍♀️
▫️FITCOVER Code - Shannonc
💕ONLINE COACHING - Link in Bio
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WHY THE WEEKEND STILL COUNTS 💪🏼⁣
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What is the difference between these photos? In the before, I was tracking my calories Monday through Friday afternoon. And the after photo is the aftermath of tracking throughout the entire week, and not separating weekdays and weekends. ⁣
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It wasnt until I started to track my weekends as well - and that meant still including special date night meals, drinks etc, that I really started to see results. It taught me a lot about portion control, choosing wiser options and how to manage my calories in the best way. And this all was while I had many events on that I never missed! I didnt miss out on anything, I just became smarter and chose wiser options. I’ll still track my food on the weekend, and if I have a date night coming up I will PLAN ahead. I’ll have a lower calorie breakfast, or I will intermittent fast and enjoy my big date night meal later on. I will have sugar free drinks instead of raspberry vodka. I will have LESS of something. But most importantly, I tracked it all - no matter what. ⁣
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Please don’t make the same mistakes I did, where I would separate the weekdays from the weekend. It really will deter your results and make your hard work during the week NOT pay off. Please think about the weekends being no different from the weekday. Your body does not care that its Saturday, it will operate exactly the same. Please dont cheat yourself by purposely not tracking things you are “guilty” about. Put it down, stay accountable and make it work around it 👏 ⁣
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And I promise you this will help your results start SHOWING, especially if they havent yet and you are wondering why.⁣
Weekends matter 💪🏼✨⁣
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Check in’s ⁣
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With a little persistence, we have been able to not only see results within WEEKS! ⁣
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But change her mindset, to understand food better and how to think more positive about herself. Not only does this chick work night shifts as a nurse but she always manages to find the time to workout and track her food. Absolutely amazes the s**t out of me. ⁣
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KEEP KILLING IT GIRL 😘💞💜🤙🏼⁣
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🎥YOUTUBE - Link in bio 🏋🏽‍♀️⁣
▫️FITCOVER Code - Shannonc⁣
💕ONLINE COACHING - Link in Bio ⁣
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Do you understand macros and calories....

The ins and outs of how much per serving your getting from food.

Macros make up your food these are your carbs, protein and fats. Each food has a different content of macros.

Macros Make up the calories. In order to maintain muscle through a fat loss of build phase you need to keep your protein intake up.

something that a lot of people don’t understand but through education and through my programs this is something I teach every single one of my clients

want to know more click the link in my bio...

Smoothie time o’clock

Recipe for this bad boy is;

1x full banana 🍌
1/2 cup almond milk
1x scoop protein powder (vanilla)
150g frozen strawberries 🍓

One of my personal favs.

Quick easy and delicious 🤤

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🎥YOUTUBE - Link in bio 🏋🏽‍♀️
▫️FITCOVER Code - Shannonc
💕ONLINE COACHING - Link in Bio
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23 years of living and about 100 to go.

How are you guys all spending your Saturday night??

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🎥YOUTUBE - Link in bio 🏋🏽‍♀️⁣
▫️FITCOVER Code - Shannonc⁣
💕ONLINE COACHING - Link in Bio ⁣
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STUFFED CAPSICUMS //225 cals per capsicum. Recipe made 3 😍

You could either cut the tops off the capsicum or cut them in half. Both work!

For the recipe
1. Cook onions, garlic, mince, tomato paste and parsley together
2. Cook rice as per package directions
3. Steam/ microwave cauli rice
3. Combine meat and rice together and fill in capsicums. Top with cheese
4. Bake for 15-20 minutes

𝙁𝙤𝙧 𝙢𝙖𝙣𝙮 𝙤𝙛 𝙩𝙝𝙚 𝙢𝙪𝙢𝙢𝙖’𝙨 𝙤𝙣 𝙢𝙮 𝙩𝙚𝙖𝙢 𝙖𝙣𝙙 𝙖𝙣𝙮 𝙜𝙞𝙧𝙡𝙨 𝙬𝙝𝙤 𝙖𝙧𝙚 𝙩𝙧𝙮𝙞𝙣𝙜 𝙩𝙤 𝙡𝙤𝙨𝙚 𝙬𝙚𝙞𝙜𝙝𝙩 𝙩𝙝𝙖𝙩 𝙩𝙞𝙢𝙚 𝙖𝙣𝙙 𝙩𝙞𝙢𝙚 𝙖𝙜𝙖𝙞𝙣 𝙝𝙖𝙫𝙚 𝙡𝙞𝙛𝙚 𝙝𝙖𝙥𝙥𝙚𝙣. 𝙞 𝙟𝙪𝙨𝙩 𝙬𝙖𝙣𝙩 𝙩𝙤 𝙨𝙖𝙮… ⁣
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𝙮𝙤𝙪 𝙖𝙧𝙚 𝙠𝙞𝙡𝙡𝙞𝙣𝙜 𝙞𝙩. 🌻🌸⁣
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It takes time and effort to be determined and discipline and do it with a family behind you. but it goes to show that you can do it not matter what your circumstance is. ⁣
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Hard work, consistency and persistence will get you there. It may be a bumpy road with loads of ups and downs, but you can and will achieve your goals. ⁣
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𝗔𝘀 𝗽𝗿𝗼𝘂𝗱 𝘁𝗲𝘀𝘁𝗶𝗺𝗼𝗻𝗶𝗮𝗹 𝗳𝗿𝗼𝗺 𝗮 𝗰𝗹𝗶𝗲𝗻𝘁 ⁣
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“𝘑𝘶𝘴𝘵 𝘸𝘢𝘯𝘵𝘦𝘥 𝘵𝘰 𝘴𝘢𝘺 𝘵𝘩𝘢𝘵 𝘐’𝘮 𝘚𝘶𝘱𝘦𝘳 𝘥𝘶𝘱𝘦𝘳 𝘱𝘳𝘰𝘶𝘥 𝘰𝘧 𝘺𝘰𝘶 𝘢𝘯𝘥 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶’𝘷𝘦 𝘢𝘤𝘩𝘪𝘦𝘷𝘦𝘥!! 𝘠𝘰𝘶’𝘷𝘦 𝘯𝘰𝘵 𝘰𝘯𝘭𝘺 𝘵𝘳𝘢𝘯𝘴𝘧𝘰𝘳𝘮𝘦𝘥 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺 𝘣𝘶𝘵 𝘺𝘰𝘶’𝘷𝘦 𝘪𝘯𝘴𝘱𝘪𝘳𝘦𝘥 𝘴𝘰 𝘮𝘢𝘯𝘺 𝘨𝘪𝘳𝘭𝘴 𝘵𝘰 𝘨𝘦𝘵 𝘧𝘪𝘵 𝘢𝘯𝘥 𝘴𝘦𝘦 𝘵𝘩𝘢𝘵 𝘣𝘦𝘪𝘯𝘨 𝘮𝘶𝘴𝘤𝘶𝘭𝘢𝘳 𝘪𝘴𝘯’𝘵 𝘮𝘢𝘯𝘭𝘺 𝘣𝘶𝘵 𝘴𝘦𝘹𝘺! 𝘊𝘩𝘦𝘭𝘴𝘦𝘢 𝘴𝘩𝘢𝘱𝘦𝘳 𝘢𝘯𝘥 𝘐 𝘩𝘢𝘷𝘦 𝘬𝘦𝘱𝘵 𝘤𝘰𝘯𝘵𝘢𝘤𝘵 𝘰𝘷𝘦𝘳 𝘴𝘯𝘢𝘱𝘤𝘩𝘢𝘵 𝘧𝘰𝘳 𝘢 𝘸𝘩𝘪𝘭𝘦 𝘯𝘰𝘸 𝘢𝘯𝘥 𝘐 𝘤𝘢𝘯 𝘤𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘵𝘭𝘺 𝘴𝘢𝘺 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘤𝘩𝘢𝘯𝘨𝘦𝘥 𝘵𝘩𝘢𝘵 𝘸𝘰𝘮𝘢𝘯. 𝘚𝘩𝘦 𝘭𝘰𝘴𝘵 𝘩𝘦𝘳 𝘤𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘤𝘦 𝘤𝘰𝘮𝘱𝘭𝘦𝘵𝘦𝘭𝘺. 𝘚𝘩𝘦 𝘸𝘢𝘴 𝘢𝘭𝘸𝘢𝘺𝘴 𝘨𝘰𝘳𝘨𝘦𝘰𝘶𝘴 𝘯𝘰 𝘮𝘢𝘵𝘵𝘦𝘳 𝘩𝘦𝘳 𝘴𝘪𝘻𝘦 (𝘩𝘰𝘯𝘦𝘴𝘵𝘭𝘺 𝘴𝘩𝘦 𝘸𝘢𝘴 𝘨𝘰𝘳𝘨𝘦𝘰𝘶𝘴 𝘴𝘬𝘪𝘯𝘯𝘺 𝘢𝘯𝘥 𝘤𝘶𝘳𝘷𝘺 𝘸𝘩𝘢𝘵 𝘨𝘰𝘢𝘭𝘴!!) 𝘣𝘶𝘵 𝘺𝘦𝘢𝘩 𝘴𝘩𝘦 𝘩𝘢𝘴 𝘢𝘣𝘴𝘰𝘭𝘶𝘵𝘦𝘭𝘺 𝘣𝘭𝘰𝘴𝘴𝘰𝘮𝘦𝘥 𝘴𝘰 𝘢𝘴 𝘢𝘯 𝘢𝘥𝘷𝘰𝘤𝘢𝘵𝘦 𝘢𝘯𝘥 𝘢 𝘧𝘳𝘪𝘦𝘯𝘥 𝘐’𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘵𝘩𝘢𝘯𝘬 𝘺𝘰𝘶 𝘧𝘰𝘳 𝘣𝘳𝘪𝘯𝘨𝘪𝘯𝘨 𝘩𝘦𝘳 𝘵𝘩𝘦 𝘣𝘦𝘭𝘪𝘦𝘧 𝘢𝘯𝘥 𝘤𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘤𝘦 𝘵𝘩𝘢𝘵 𝘴𝘩𝘦 𝘥𝘦𝘴𝘦𝘳𝘷𝘦𝘴!!! 𝘈𝘴 𝘧𝘰𝘳 𝘮𝘺𝘴𝘦𝘭𝘧 𝘺𝘰𝘶 𝘪𝘯𝘴𝘱𝘪𝘳𝘦 𝘮𝘦 𝘵𝘰𝘰 𝘵𝘩𝘢𝘵 𝘩𝘢𝘳𝘥 𝘸𝘰𝘳𝘬 𝘰𝘷𝘦𝘳 𝘢 𝘱𝘦𝘳𝘪𝘰𝘥 𝘰𝘧 𝘵𝘪𝘮𝘦 𝘩𝘰𝘯𝘦𝘴𝘵𝘭𝘺 𝘱𝘢𝘺𝘴 𝘰𝘧𝘧!!! 𝘒𝘦𝘦𝘱 𝘬𝘪𝘭𝘭𝘪𝘯𝘨 𝘪𝘵!!”

When life gives you lemons turn it into lemonade 🍋

How often do you put your goals into place? How often do you chase after your goals??

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If your waiting for the perfect moment stop, and write down things can do this very moment to get started. This is the exact thing That I did which helped me switch careers from hospitality of 6years into my dream career as a online coach. ⁣
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Don’t stop chasing your goals because one day you’ll reach them and thank yourself for never giving up. ⁣
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🎥YOUTUBE - Link in bio 🏋🏽‍♀️⁣
▫️FITCOVER Code - Shannonc⁣
💕ONLINE COACHING - Link in Bio ⁣
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𝙬𝙚 𝙤𝙛𝙩𝙚𝙣 𝙜𝙚𝙩 𝙫𝙚𝙧𝙮 𝙛𝙞𝙭𝙖𝙩𝙚𝙙 𝙤𝙣 𝙩𝙝𝙚 𝙬𝙤𝙧𝙡𝙙 𝙤𝙛 𝙝𝙚𝙖𝙡𝙩𝙝 𝙖𝙣𝙙 𝙛𝙞𝙩𝙣𝙚𝙨𝙨 𝙛𝙤𝙧 𝙚𝙭𝙖𝙢𝙥𝙡𝙚: 𝙬𝙝𝙚𝙣 𝙩𝙤 𝙩𝙧𝙖𝙞𝙣, 𝙬𝙝𝙚𝙣 𝙩𝙤 𝙚𝙖𝙩 𝙬𝙝𝙚𝙣 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙖 𝙧𝙚𝙨𝙩 𝙙𝙖𝙮. 𝙨𝙤𝙢𝙚𝙩𝙞𝙢𝙚𝙨 𝙞𝙩 𝙖𝙡𝙡 𝙜𝙚𝙩𝙨 𝙖 𝙗𝙞𝙩 𝙩𝙤𝙤 𝙢𝙪𝙘𝙝. ✨🌟⁣
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mindset is just as important if not more important part of living a healthy lifestyle. Mastering your mindset is a must if you want to excel in any area of your life, and health and fitness isn’t amnestying exception. ⁣
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𝙃𝙚𝙧𝙚 𝙖𝙧𝙚 𝙨𝙤𝙢𝙚 𝙥𝙧𝙖𝙘𝙩𝙞𝙘𝙖𝙡 𝙩𝙞𝙥𝙨 𝙤𝙣 𝙨𝙝𝙞𝙛𝙩𝙞𝙣𝙜 𝙮𝙤𝙪𝙧 𝙢𝙞𝙣𝙙𝙨𝙚𝙩 𝙩𝙝𝙖𝙩 𝙮𝙤𝙪 𝙘𝙖𝙣 𝙨𝙩𝙖𝙧𝙩 𝙞𝙣𝙘𝙤𝙧𝙥𝙤𝙧𝙖𝙩𝙞𝙣𝙜 𝙧𝙞𝙜𝙝𝙩 𝙖𝙬𝙖𝙮!⁣
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💫𝘈𝘷𝘰𝘪𝘥 𝘯𝘦𝘨𝘢𝘵𝘪𝘷𝘦 𝘴𝘦𝘭𝘧 𝘵𝘢𝘭𝘬 - 𝘳𝘦𝘮𝘪𝘯𝘥 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘥𝘰 𝘪𝘵!⁣
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☀️𝘦𝘷𝘪𝘥𝘦𝘯𝘤𝘦 𝘴𝘩𝘰𝘸𝘴 𝘵𝘩𝘢𝘵 𝘢𝘥𝘰𝘱𝘵𝘪𝘯𝘨 𝘢 𝘨𝘳𝘰𝘸𝘵𝘩 𝘮𝘪𝘯𝘥𝘴𝘦𝘵 𝘪𝘴 𝘩𝘪𝘨𝘩𝘭𝘺 𝘣𝘦𝘯𝘦𝘧𝘪𝘤𝘪𝘢𝘭 𝘧𝘰𝘳 𝘳𝘦𝘢𝘤𝘩𝘪𝘯𝘨 𝘢𝘯𝘺 𝘨𝘰𝘢𝘭𝘴, 𝘭𝘦𝘢𝘳𝘯𝘪𝘯𝘨, 𝘢𝘯𝘥 𝘥𝘦𝘷𝘦𝘭𝘰𝘱𝘪𝘯𝘨 𝘯𝘦𝘸 𝘨𝘰𝘢𝘭𝘴 ⁣
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⚡️𝘴𝘱𝘦𝘢𝘬 𝘵𝘰 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘪𝘯 𝘢 𝘱𝘰𝘴𝘪𝘵𝘪𝘷𝘦 𝘭𝘪𝘨𝘩𝘵 𝘢𝘯𝘥 𝘢𝘷𝘰𝘪𝘥 𝘴𝘢𝘺𝘪𝘯𝘨 𝘵𝘩𝘪𝘯𝘨𝘴 𝘭𝘪𝘬𝘦𝘳 “𝘐’𝘮 𝘵𝘦𝘳𝘳𝘪𝘣𝘭𝘦 𝘢𝘵 𝘵𝘩𝘪𝘴” 𝘰𝘳 𝘪 𝘭𝘰𝘰𝘬 𝘴𝘵𝘶𝘱𝘪𝘥 𝘥𝘰𝘪𝘯𝘨 𝘵𝘩𝘪𝘴” 𝘪𝘯𝘴𝘵𝘦𝘢𝘥 𝘵𝘳𝘺 𝘴𝘢𝘺𝘪𝘯𝘨 “𝘪 𝘩𝘢𝘥 𝘢 𝘨𝘳𝘦𝘢𝘵 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘵𝘰𝘥𝘢𝘺” 𝘰𝘳 𝘪 𝘸𝘪𝘭𝘭 𝘨𝘦𝘵 𝘣𝘦𝘵𝘵𝘦𝘳 𝘢𝘵 𝘵𝘩𝘪𝘴”⁣
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✨𝘏𝘢𝘷𝘪𝘯𝘨 𝘢 𝘤𝘭𝘦𝘢𝘯 𝘢𝘯𝘥 𝘵𝘪𝘥𝘺 𝘢𝘳𝘦𝘢 𝘸𝘪𝘭𝘭 𝘢𝘭𝘸𝘢𝘺𝘴 𝘤𝘳𝘦𝘢𝘵𝘦 𝘢 𝘮𝘰𝘳𝘦 𝘱𝘰𝘴𝘪𝘵𝘪𝘷𝘦 𝘷𝘪𝘣𝘦!⁣
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🌟𝘱𝘳𝘢𝘤𝘵𝘪𝘤𝘦 𝘥𝘢𝘪𝘭𝘺 𝘨𝘳𝘢𝘵𝘪𝘵𝘶𝘥𝘦 𝘸𝘪𝘵𝘩 𝘫𝘰𝘶𝘳𝘯𝘢𝘭𝘭𝘪𝘯𝘨, 𝘴𝘮𝘪𝘭𝘦 𝘮𝘰𝘳𝘦 𝘢𝘯𝘥 𝘢𝘱𝘱𝘳𝘦𝘤𝘪𝘢𝘵𝘪𝘯𝘨 𝘵𝘩𝘦 𝘴𝘮𝘢𝘭𝘭 𝘵𝘩𝘪𝘯𝘨𝘴.⁣
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⭐️𝘴𝘵𝘢𝘺 𝘥𝘦𝘵𝘦𝘳𝘮𝘪𝘯𝘦𝘥 𝘢𝘯𝘥 𝘥𝘪𝘴𝘤𝘪𝘱𝘭𝘪𝘯𝘦 - 𝘢𝘧𝘵𝘦𝘳 𝘢𝘭𝘭 𝘮𝘰𝘵𝘪𝘷𝘢𝘵𝘪𝘰𝘯 𝘤𝘰𝘮𝘦𝘴 𝘢𝘯𝘥 𝘨𝘰𝘦𝘴.

Smoothie saturdays.

Smoothies are not always good for you, but they aren’t always bad for you either. It’s important to be mindful of what you put in them and try opt for low cal options. Remembering to measure everything you do add to these.

This particular smoothie is a MANGO DELIGHT 🥭 🍌🍋

- frozen mango 100g
- 50g frozen banana
- 1/2 cup almond milk
- 1 scoop of protein powder

𝗧𝗵𝗶𝘀 𝗶𝘀 𝗽𝗼𝘀𝘁. ⁣
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𝘛𝘰 𝘵𝘩𝘰𝘴𝘦 𝘸𝘩𝘰 𝘩𝘢𝘷𝘦 𝘦𝘷𝘦𝘳 𝘣𝘦𝘦𝘯 𝘥𝘰𝘶𝘣𝘵𝘦𝘥, 𝘸𝘩𝘰 𝘩𝘢𝘷𝘦 𝘣𝘦𝘦𝘯 𝘤𝘢𝘭𝘭𝘦𝘥 𝘯𝘢𝘮𝘦𝘴, 𝘸𝘩𝘰 𝘥𝘪𝘥𝘯’𝘵 𝘬𝘯𝘰𝘸 𝘪𝘧 𝘵𝘩𝘦𝘺 𝘸𝘦𝘳𝘦 𝘤𝘢𝘱𝘢𝘣𝘭𝘦. ⁣
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𝗬𝗼𝘂 𝗰𝗮𝗻 𝗯𝗲 𝗯𝗼𝘁𝗵, 𝗮𝗻𝗱 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗿𝗼𝗰𝗸 𝗯𝗼𝘁𝗵. 𝗗𝗼𝗻’𝘁 𝗹𝗲𝘁 𝘁𝗵𝗲 𝘄𝗼𝗿𝗱𝘀 𝗼𝗳 𝗮 𝗿𝗮𝗻𝗱𝗼𝗺 𝗱𝗶𝗰𝘁𝗮𝘁𝗲 𝘆𝗼𝘂𝗿 𝗳𝘂𝘁𝘂𝗿𝗲. ⁣
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🎥YOUTUBE - Link in bio 🏋🏽‍♀️⁣
▫️FITCOVER Code - Shannonc⁣
💕ONLINE COACHING - Link in Bio ⁣
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𝙔𝙊𝙐𝙍 𝙒𝙀𝙄𝙂𝙃𝙏𝙇𝙊𝙎𝙎, 𝙬𝙞𝙡𝙡 𝙣𝙚𝙫𝙚𝙧 𝙗𝙚 𝙡𝙞𝙣𝙚𝙖𝙧 𝙖𝙣𝙙 𝙝𝙚𝙧𝙚’𝙨 𝙬𝙝𝙮.....⁣
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when you lose weight, your body does this amazing thing called metabolise, it helps with keeping our bodies at a homeostasis point. ⁣
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There are many things that happen and that will make your body flacuate in weight, such as ⁣
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- stress ⁣
- hormones ⁣
- sleep ⁣
- fluid ⁣
- food ⁣
- exercise ⁣
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The list goes on literally ⁣
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That being said, don’t get discouraged When you see your weight spike. If you weight is constantly on the incline that’s when we need to re-access but if it’s a one day on, one day drop type of things. Know that this is NORMAL, this is how our body will do things. ⁣
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Weightloss is not easy and it takes time so be patient, and know it’s a process not a sprint. ⁣
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🎥YOUTUBE - Link in bio 🏋🏽‍♀️⁣
▫️FITCOVER Code - Shannonc⁣
💕ONLINE COACHING - Link in Bio ⁣
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How well do you know your hormones?

Do you know that your hormones can affect your training and how you gain or lose weight?!

Hormones have more of an effect than we know as certain ones such as estrogen and progesterone hold fluid naturally which means around certain period of our cycle, you may feel fluffy or tight.... this is due to those particular hormones. Which is why I encourage all my clients to educate themselves on their bodies to learn the facts and the function about their bodies. It is so important if you are wanting to transform your bodies.

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🎥YOUTUBE - Link in bio 🏋🏽‍♀️
▫️FITCOVER Code - Shannonc
💕ONLINE COACHING - Link in Bio
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Results - they don’t happen over night.

They don’t happen in 6 weeks, they happen when you are consistent and dedicated to the process.

The moment you tell yourself “f**k it” is the moment you fail.

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🎥YOUTUBE - Link in bio 🏋🏽‍♀️
▫️FITCOVER Code - Shannonc
💕ONLINE COACHING - Link in Bio
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How’s that for a set up 🤤🤤🤤

Flexible dieting doesn’t have to be boring, you can add flavours and epic results like this. It’s all about balance and educating yourself.

Want the recipe to this bad boy. This one is exclusive to my online clients. Want to know more.

MESSAGE ME!

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🎥YOUTUBE - Link in bio 🏋🏽‍♀️
▫️FITCOVER Code - Shannonc
💕ONLINE COACHING - Link in Bio
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