Shannon Simons Wellness Coaching

With summer winding down and Labor Day around the corner all I can wrap my mind around are two things: cocktails + cookouts! Luckily, I have a library of recipes that help me stick to my wellness joys, but also ENJOY LIFE, and I am so excited to share it with you!

Join me for a new free week I’m launching called Cocktails + Cookouts, a 5 Day FREE recipe group to get all your favorite sips + snacks at a low-guilt price. I will share recipes each day and offer some of my favorite healthy food swaps to keep you on point for the rest of summer!

EVERY HOUR can be happy hour with these recipes on hand, and I can’t wait to get started! Want all the details? Reply “COCKTAILS + COOKOUTS” below and I’ll send you the free link to join us!

Shannon Simons Wellness Coaching updated their info in the about section.

Have you ever felt tired of starting over? Tired of waiting for the next Monday, or new month or new year to make your health a priority? The truth is, there is no magic in starting over. This season, I am all about PROGRESS and not perfection, and progress comes from taking that next step, even if it is small!

I am hosting a free virtual group to tackle all the wellness basics and I’d love to see you join us! You will have a free week of workouts, a clean eating meal plan with a grocery list, and a daily tracker to track + share your self-care! Think of all the amazing habits you could build by taking this small (BIG) step with five days with us!

Ready to take things back to basics? Drop a ✔️ below to get the invite straight to your inbox!

Shannon Simons Wellness Coaching updated their website address.

Living In Sync with Your Cycle

Just like we can eat and move our bodies in a certain way to support our hormones, we can engage in lifestyle practices that take into consideration our hormonal fluctuations throughout the cycle.

One thing that varies greatly among our 4 phases of the menstrual cycle is our energy.

There are times during the month where your energy is high which means you should set goals and take action, be more social and schedule date nights. There’s other times when your energy levels wind down and you may find yourself more inward and need alone time. This is typically when PMS occurs so it’s important to support your body with proper rest and that’s ok! Listen to your body and view rest as productive.

By tracking your cycle, you will become more in tune with your body and what it needs not only with nutrients and exercise but with your life and productivity!

Save this for future use or share with a friend who may benefit from these tips!

Was this helpful?? Comment below 👇

Cycle tracking is a helpful tool to help women understand what is going on with their body.

In school I don’t remember being educated much on my cycle. A little bit here and there but the teacher I had was so bashful we basically skipped over it. Years to come I’ve studied anatomy and physiology but have never gone deep into my cycle.

Now as a 37 year old female who is looking to get pregnant and knows that I’m considered I’ve been doing the research on how important it is to track your cycle.

Little did I know that the benefits of cycle tracking is so important not only for trying to get pregnant but for your health in general as women. It has brought an awareness to my body I never knew existed.

From how my mood is affected during each phase of my cycle, to the cravings, bloating I’ve dealt with over the years, cramps during my period, acne and weight fluctuations.

Our hormones are essential for numerous ways our body works and so I wanted to bring awareness to you all regarding the importance of learning your cycle.

Tell me below do you track your cycle?

To my fellow women 💃🏻

We are beautiful, graceful and complex creatures. We have a multitude of depths that are emotionally, mentally and not surprisingly, hormonally. And therein lies the problem which many women don’t realize.

Many women suffer hormonal with symptoms.

Hormones are critical to the function of almost every single system in your body. From estrogen and progesterone helping you with brain function to mood, willpower and motivation. To hormones that help you regulate your immune response, fertility, metabolism, gut health and heart health.

Over the last several months I have dived deep into hormone health and how it affects us women. I have been mind blown 🤯 with the research out there.

If you have been suffering from symptoms such as brain fog, weight gain, moodiness and anxiety, digestive issues, exhaustion, fertility issues or menstruation/peri menopausal issues chat with your doctor today about getting your blood sugar and insulin levels checked, cortisol levels, adrenals, plus LH, TSH, and FSH levels. These could be out of balance and causing more issues for you then you realize.

Take a look at your diet. Our diets could be doing more harm than good when it comes to hormone regulation. The type of exercise your doing could be causing more stress to your body then you realize. And the lack of sleep & increased stress in your life can be a factor too.

One of the best things I’ve learned to do recently is start syncing my cycle & it’s really helped me figure out more about my body & how I feel emotionally, mentally and physical during my phases. I’ve been making lifestyle changes when it comes to diet and exercise depending on the cycle phase I’m in and it’s truly been helping me realize I’m not crazy, but in fact my hormones could be out of balance.

Moving forward on my page I’ll be incorporating more posts about women’s health as it’s becoming more of a passion of mine since learning more about my own body.

By creating healthier habits related to my cycle phases, I’m finally getting my own health under control and I hope to share my fertility journey and everything I learn with all of you! Thanks for following along!

💥Last Call💥

Doors Close tonight at 8pm EST for my signature program 𝗕𝗮𝗰𝗸 𝘁𝗼 𝗕𝗮𝘀𝗶𝗰𝘀.

My mission is to help you find the time in your schedule to help you create healthy habits so you can ditch the yo-yo diets and restrictive meal plans once and for all. I want you to learn to make sustainable changes that lead to lasting results!

This program will guide you through the exact process I used to help myself regain energy and lose weight without feeling restricted with food.

By building self awareness, strategy and accountability in place you are able to create the life you desire!

I know taking the next step and committing to yourself is hard and scary and investing in yourself is a big decision.

Making an investment in yourself is the best investment you can make especially with your health. Your health will give you more time! More time with the ones you love!

I would be honored to be there to support you through the entire process!

If you have questions about the program or are not sure if it’s the best fit for you right now DM me and let’s talk it through together.

Otherwise, click the link in my BIO to join the program today!

I look forward to seeing you inside the group!

Eating healthy doesn’t need to be hard!

But, You aren’t alone if you are struggling to eat right.

Certain foods create enormous amounts of pleasure when we eat them. It’s those cravings that we give into that can cause us to overeat.

Important tips to take action on today to help you from overeating is:

▪️Eat a variety of foods everyday - focusing on proteins, fats, carbohydrates, fiber this will help you stay fuller longer
▪️Eat slowly
▪️Drink plenty of water
▪️Be mindful of your portions
▪️Put your fork down between bites
▪️ Notice when you are full and stop there
▪️Write down how you feel after you eat in a journal or the notes section in your phone. This will help you reaffirm if that food is worth eating by the way you feel afterwards!

These are just a few of the steps I teach my clients in my signature program 𝗕𝗮𝗰𝗸 𝘁𝗼 𝗕𝗮𝘀𝗶𝗰𝘀.

If you have questions about the program or are not sure if it’s the best fit for you right now just DM me and let’s talk it through together!

𝗛𝗼𝘄 𝘁𝗼 𝗔𝗰𝗵𝗶𝗲𝘃𝗲 𝗬𝗼𝘂𝗿 𝗚𝗼𝗮𝗹𝘀✨

Have you decided it’s time to make a change but aren’t sure how to get started? No matter how big or small your goal is making change requires planning & setting SMART goals.

Setting goals for yourself is so dang important & it will help you create healthy lifestyle behaviors.

S.M.A.R.T. Goals can be an effective way to achieve your goals by setting a clear timeline & make it easier to track your progress.

Let’s Break it Down 👇

*𝗦𝗽𝗲𝗰𝗶𝗳𝗶𝗰: Your goal should be clear & easy to understand. Ask yourself “What do I want to happen?”
*𝗠𝗲𝗮𝘀𝘂𝗿𝗮𝗯𝗹𝗲: A goal to “lose weight” is not enough. How will you track your progress & how you will know when you have reached your goal? Making your goal measurable means adding a number.
*𝗔𝘁𝘁𝗮𝗶𝗻𝗮𝗯𝗹𝗲: Before you can add a number, you have to know how high or low you want to go. It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits.
*𝗥𝗲𝗹𝗲𝘃𝗮𝗻𝘁: Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to attain-that isn’t very motivating.
*𝗧𝗶𝗺𝗲-𝗯𝗼𝘂𝗻𝗱: Include an end-point. Knowing that you have a deadline motivates you to get started.

Remember to NOT get discouraged. Big changes take time. Everyone’s journey is unique and different from yours and progress is never linear. You want to work on making modifications that fit your own personal lifestyle!

As we approach a new month this week think about ways you can create a SMART goal for yourself!

I’m here to cheer you on! Don’t forget to 𝗦𝗔𝗩𝗘 this post to refer back to when your working on writing out your goals!

By making small changes in her lifestyle Rachel lost 40lbs after having twins, no longer feels bloated, has way more energy and no longer feels sluggish.

She started by bringing it 𝗕𝗮𝗰𝗸 𝘁𝗼 𝘁𝗵𝗲 𝗕𝗮𝘀𝗶𝗰𝘀 by drinking more water, incorporating exercise most days and choosing healthier food options while also still enjoying her favorite foods!

I couldn’t be more proud of my friend here who has learned to take back control of her health and finally feel good about herself again!

I’ve said it before and I’ll say it again…by creating small healthy habits at a time they become a part of your routine and that’s when changes start happening to your health, energy, weight and overall mood!

If your wanting to learn how to create a healthy way of living that is balanced, personalized, sustainable and simple…sick of being tired, stressed out and not feeling like yourself anymore…or you have goals to lose weight, reduce cravings, build consistent eating habits and boost your energy stay tuned for the release of my 𝗕𝗮𝗰𝗸 𝘁𝗼 𝗕𝗮𝘀𝗶𝗰𝘀 Program launching next month!

Who in here has problems with Acid Reflux and/or heartburn on a daily basis?

Years ago I didn’t go a day without having either one of those problems. I was put on Nexium 40mg twice a day and I even had a endoscopy done to see what was going on. We couldn’t figure it out. My doctor never talked about my diet and my lifestyle ever. Not until I started doing my own research and realizing that the foods I were eating every night, the alcohol I was consuming on a daily basis and the lack of sleep I was getting so I would drink coffee/Red Bull everyday to keep me awake was the real reason why my reflux was happening and it wasn’t going away.

Many times doctors (and don’t get me wrong they were taught this way) try to take care of the symptoms you describe by prescribing medications and not going deep down to the root cause which most of the time is our diets and our lifestyles!

Once I started cleaning up my diet, not drinking so much coffee or relying on Red Bull to keep me awake (which I didn’t need anymore because I was sleeping great), I still drank alcohol but instead of ginger ale and captain Morgan’s or Red Bull vodka I drank club soda and vodka, plus adding in daily exercise the reflux began to diminish.

I now know that if I indulge in these foods I’ll get heartburn/reflux and I’m prepared for it. It’s very rare I get it anymore but when I do I know it’s because of one of these foods listed below.

Now tell me do any of these foods aggravate you?

𝗢𝗻𝗹𝘆 𝟭𝟮 𝗽𝗲𝗿𝗰𝗲𝗻𝘁 𝗼𝗳 𝗔𝗺𝗲𝗿𝗶𝗰𝗮𝗻 𝗮𝗱𝘂𝗹𝘁𝘀 𝗮𝗿𝗲 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝗰𝗮𝗹𝗹𝘆 𝗵𝗲𝗮𝗹𝘁𝗵𝘆...𝗹𝗲𝘁 𝘁𝗵𝗮𝘁 𝘀𝗶𝗻𝗸 𝗶𝗻!

That’s 1 in 8 Americans who have actual optimal metabolic health. This is a major concern for our public health.

When you have poor metabolic health it leaves people vulnerable to developing Type 2 Diabetes, Cardiovascular Diseases, Insulin Resistance, Autoimmune Diseases, Fertility issues, some Cancers and other serious health conditions.

When you have optimal levels of these 5 Factors: blood sugar, triglycerides, HDL cholesterol, blood pressure and waist circumferences without the need for medications then that is defined as optimal metabolic health.

So how do you get optimal metabolic health?

We bring it Back to the Basics! Incorporating more movement everyday, focusing on whole nutrient dense food (saying goodbye to the Ultra-processed, GMO foods), quit smoking, 7-8 hours of sleep, less stress, more hydration, Sunlight and Social connections. Do you see how NONE of that involves medication?!?

If there’s one thing that I can share with you all is, by starting getting back to these basics for your health now…your future self will thank you!

What’s one thing you can start doing today to become more metabolic healthy?!?

Don’t forget to like, share, and/or save this post!

The main reason we get cravings is because of blood sugar imbalances.

When you eat too many carbs at a meal and don’t balance it out with enough protein, healthy fat or fiber it will cause a rise in your blood sugar and then just in a few hours it will drop drastically.

The thing is we don’t want super High blood sugar levels and we don’t want super low blood sugar levels either. We want to keep it balanced at a normal level.

You get cravings for high carb food because carbs are the fastest digesting macronutrient and has the most significant impact on your blood sugar levels. Your body knows those high carb foods will regulate blood sugar quickly. Pretty crazy if you ask me!

Here are some slides for a few ways you can prevent wonky blood sugar highs and lows and prevent those cravings before they start

As we approach the start to a new week, take time today to see where you are focusing your health! Is it with these 9 pillars? If you keep these pillars strong everyday your body will be better prepared to handle whatever comes to it!

from

When we are anxious, one of the first things we do is look to food because food is comfort. Because of that we choose “comfort” foods that tend to be higher carb, higher fat and salty! Instead we should focus on eating a more balanced snack! Check out this article for some healthy eating tips for when your feeling anxious

How to Eat Well for Anxiety | Clean Eating Focus on these foods and actions to reduce anxiety and help achieve calm.

Have you been feeling overwhelmed with all the health & nutrition info you find out there? 🙋🏻‍♀️

Gurl, yes! Me too. But I learned all you have to do is start small and simple and then you develop more healthy habits that stick!

What are some simple habits you do to improve your health everyday?

Comment below 👇

If you procrastinate, read this right now - https://mailchi.mp/091e1a3c6d56/if-you-procrastinate-read-this-right-now

Exactly how long does it take to create a habit?

It’s a question researchers have been trying to answer for years. We’ve heard everything from 3 weeks to 90 days or even longer.

𝗕𝘂𝘁 𝘄𝗵𝗮𝘁 𝗶𝗳 𝘁𝗵𝗮𝘁𝘀 𝘁𝗵𝗲 𝘄𝗿𝗼𝗻𝗴 𝗾𝘂𝗲𝘀𝘁𝗶𝗼𝗻?

What if instead we ask: how many “repetitions” of an action do you have to do before it becomes a habit?

I love this because it is more ACTION oriented! It takes you out of the “passive” mode of waiting for time to pass…to being in charge of the process!

After all, it’s ACTION that helps require the brain for success. Studies have shown that your brain can physically change in just a couple of months or maybe even a few weeks when you learn new things or create new habits.

The easier the habit is (like drinking a glass of water when you wake-up), the fewer repetitions are required. And the more challenging a habit is (planning your meals ahead of time), the more repetitions it might take.

Personally, I find this idea of repetition so much more empowering than waiting around for a habit to “stick.”

Being intentional about getting those reps in puts you closer and closer to making that activity part of your lifestyle.

If you need help carving out goals or healthy habits, let me help you! We can get on a 1:1 call or you can DM me and we can chat about how we can hit your goals together!

Tiny Habits Lead to BIG Changes - https://mailchi.mp/f7772146935f/tiny-habits-lead-to-big-changes

We Asked the WRONG Question - https://mailchi.mp/816f5fd03e2b/we-asked-the-wrong-question

I often get asked when the best time to work out is. The truth is that it's when you feel your strongest and when you can commit to getting it done. What time of the day do you feel strongest for your workouts?

Struggling to lose weight? Obviously these aren’t the only mistakes people are making with weight loss but these are the most common!

One of the number 1 first tips I give to my clients is creating awareness. The thing is you have to have an honest conversation with yourself about which one of these mistakes you are struggling with and then work on making those small changes!

Here It Is!! My 5 Day FREE Clean it Up Challenge!
Starts June 14th! Get on the list while you can as I am only accepting
15 people for this challenge!!

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