Creating a Healthy Lifestyle With Shannon

04/18/2026

Weekend mornings with the kids usually mean a bigger family breakfast — pancakes, eggs, and sausage. 🥞🍳

If you’re looking for a healthier way to enjoy pancakes with extra protein without using protein powder, I’ve really come to love cottage cheese pancakes.

They’re soft, filling, naturally higher in protein, and taste amazing topped with a little honey or pure maple syrup. A simple swap that keeps breakfast balanced while still feeling like a weekend treat.

Healthy family meals don’t have to be complicated. 💛

04/18/2026

Busy moms—if mornings feel rushed, this is for you. 👩‍👧‍👦💪

One of the biggest struggles with healthy eating is finding something quick, filling, and high in protein before the day takes over. Lately, my go-to breakfast has been homemade high-protein deviled eggs with my collagen coffee. ☕🥚

Together, it gives me around 33 grams of protein to start the day, helping me stay full, energized, and less likely to snack on random things later.

The best part? You can make these the night before, so in the morning all you have to do is grab them from the fridge and eat. Fast, simple, and realistic for busy family life. 🙌

Healthy choices don’t need to be complicated—they just need to work for real life.

What’s your favorite quick breakfast when mornings get hectic? Recipe in comments. 👇

04/14/2026

04/13/2026

𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐟𝐚𝐦𝐢𝐥𝐲 𝐦𝐞𝐚𝐥𝐬 𝐨𝐧 𝐚 𝐛𝐮𝐝𝐠𝐞𝐭 𝐜𝐚𝐧 𝐟𝐞𝐞𝐥 𝐚𝐥𝐦𝐨𝐬𝐭 𝐢𝐦𝐩𝐨𝐬𝐬𝐢𝐛𝐥𝐞 𝐬𝐨𝐦𝐞𝐭𝐢𝐦𝐞𝐬.

Between busy schedules, kids who don't always love “healthy food,” and grocery prices lately… finding meals that are 𝐡𝐢𝐠𝐡 𝐩𝐫𝐨𝐭𝐞𝐢𝐧, 𝐚𝐟𝐟𝐨𝐫𝐝𝐚𝐛𝐥𝐞, 𝐚𝐧𝐝 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐭𝐡𝐞 𝐰𝐡𝐨𝐥𝐞 𝐟𝐚𝐦𝐢𝐥𝐲 𝐰𝐢𝐥𝐥 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐞𝐚𝐭 can be a challenge.

But we tried something new the other night that turned out to be good.

🍝 𝐎𝐯𝐞𝐧 𝐌𝐞𝐚𝐭𝐛𝐚𝐥𝐥𝐬 & 𝐑𝐢𝐜𝐡 𝐒𝐩𝐚𝐠𝐡𝐞𝐭𝐭𝐢 𝐰𝐢𝐭𝐡 𝐁𝐨𝐥𝐨𝐠𝐧𝐞𝐬𝐞

Simple ingredients, lots of flavor, and surprisingly budget friendly.

What I liked about it:
✔ High protein and filling
✔ Easy to make for a family
✔ Kids actually liked it
✔ Makes great leftovers

Sometimes eating healthy doesn’t have to mean complicated recipes or expensive ingredients. It can be 𝐬𝐢𝐦𝐩𝐥𝐞 𝐦𝐞𝐚𝐥𝐬 𝐦𝐚𝐝𝐞 𝐰𝐢𝐭𝐡 𝐫𝐞𝐚𝐥 𝐢𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬 𝐭𝐡𝐚𝐭 𝐟𝐮𝐞𝐥 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐚𝐧𝐝 𝐬𝐭𝐢𝐥𝐥 𝐤𝐞𝐞𝐩 𝐭𝐡𝐞 𝐠𝐫𝐨𝐜𝐞𝐫𝐲 𝐛𝐢𝐥𝐥 𝐫𝐞𝐚𝐬𝐨𝐧𝐚𝐛𝐥𝐞.

And honestly… when the whole family eats it without complaining, that’s the real victory. 😅

Save this for an easy high-protein family dinner. 𝐑𝐞𝐜𝐢𝐩𝐞 𝐢𝐬 𝐢𝐧 𝐭𝐡𝐞 𝐜𝐨𝐦𝐦𝐞𝐧𝐭𝐬 𝐢𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐭𝐫𝐲 𝐢𝐭.

02/07/2026

Healthy living doesn’t always look calm and perfectly scheduled… sometimes it looks like this. 💥

Running at full speed between mom life, being an independent broker, client needs, school activities, and everything else life throws in — it would be easy to put my health on the back burner.

But I’ve learned that taking care of myself has is also a priority — not just for me, but for the people who rely on me every day. Workouts squeezed in where I can.Choosing better foods (most of the time 😉). Staying active with my kids.

Keeping my mind strong along with my body.
It’s not about perfection — it’s about consistency in the middle of real life chaos.

If you feel like you’re going 1,000 mph too, just remember… your health is what keeps you moving forward. 💚

12/06/2025

Another day in the ring. Another chance to grow.

We’re not perfect and we still have a lot to learn — but we keep showing up. Learning to get hit, learning to get up, and learning to keep moving.

We all love this and the energy that’s brought every single time — pushing each other, laughing, grinding, and getting better one round at a time. 🥊🔥

11/30/2025

Every day is a work in progress.
I’m nowhere near perfect or where I want to be yet — but I’m still here putting in the work. 🥊🔥

Between running my business, being self-employed, being a mom, and being a wife… life gets busy. But I’m training the best I can with the time I have, and that’s what matters.

Heavy bag sessions like this keep me grounded. They remind me that growth comes from consistency, not perfection.
Still learning. Still tightening up my defense. Still chasing better technique, one round at a time.

Not giving up. Not making excuses. Just doing my best — and getting stronger in the process. 💪✨

11/23/2025

𝐆𝐞𝐭𝐭𝐢𝐧𝐠 𝐛𝐚𝐜𝐤 𝐢𝐧𝐭𝐨 𝐦𝐲 𝐫𝐨𝐮𝐭𝐢𝐧𝐞 𝐡𝐚𝐬 𝐟𝐞𝐥𝐭 𝐥𝐢𝐤𝐞 𝐫𝐞𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐦𝐲𝐬𝐞𝐥𝐟 𝐨𝐧𝐞 𝐥𝐚𝐲𝐞𝐫 𝐚𝐭 𝐚 𝐭𝐢𝐦𝐞 — 𝐚𝐧𝐝 𝐭𝐨𝐧𝐢𝐠𝐡𝐭 𝐫𝐞𝐦𝐢𝐧𝐝𝐞𝐝 𝐦𝐞 𝐞𝐱𝐚𝐜𝐭𝐥𝐲 𝐰𝐡𝐲 𝐈 𝐤𝐞𝐞𝐩 𝐠𝐨𝐢𝐧𝐠.

After dealing with injuries, setbacks, and 3 months of PT with an athletic trainer, I’m finally getting back into running again… slowly, steadily, and stronger than before.
Tonight I went out for a run — nothing crazy, just steady miles focusing on form, breathing, and easing my body back into the rhythm I’ve missed so much.

My pace wasn’t the goal.
My heart rate wasn’t the goal.
Just showing up was the win.

And after I finished, I wrapped up the evening with some yoga to unwind and loosen everything back up — a reminder that recovery is just as important as the run itself.

🖤My body is healing.

🖤My strength is rebuilding.

🖤And I’m choosing to embrace every step of this phase instead of fighting it.

Coming back from injuries is humbling… but it’s also empowering. Because each day I get a little closer to where I was — and every day I’m working to go beyond it.

If you’re rebuilding too, don’t rush it.

🖤Don’t compare.

🖤Don’t quit.

🖤You’re not going backwards — you’re laying a stronger foundation for the version of you who’s coming next. 💛

11/12/2025

🥊 Adapting, Not Starting Over 🥊

My weight has fluctuated over the years — through hormonal changes, stress, work transitions, and even injuries like my ankle and MCL. But I’ve never started over. I’ve simply adjusted based on what life looked like in that season.

Every stage has taught me something — patience, balance, and the power of consistency. Sometimes that means running to clear my head, lifting heavy for strength, or showing up to MMA class ready to give everything I’ve got.

This video isn’t just another training clip — it’s a reflection of the mental and physical growth that’s come from showing up, even when things weren’t perfect.

Through MMA classes, sparring, and 1:1 sessions, I’ve learned to stay calm under pressure, push through fatigue, and trust my body’s strength again.

No matter what’s changed — my schedule, my weight, or my routine — I’ve never stopped moving forward.
Because growth isn’t about starting over… it’s about adapting and evolving. 💪🔥

08/16/2025

🌧️👟 𝐑𝐮𝐧𝐧𝐢𝐧𝐠 𝐁𝐞𝐞𝐟 𝟓𝐊 – 𝐅𝐚𝐦𝐢𝐥𝐲 𝐄𝐝𝐢𝐭𝐢𝐨𝐧 👟🌧️

“Sometimes the best races aren’t about pace — they’re about who’s beside you. 💙”

Today our whole family took on the Running Beef in our hometown minus our oldest because he wanted to sleep in 😂— and it was a race we’ll never forget. 💙

✨ My husband did his very first 5K! We power-walked most of it (my knee wasn’t having the jogging), but he pushed himself to run a little.

✨ Aaliyah ran all 3 miles on her own, determined from start to finish.

✨ Lyra gave it her all too — even though she gor confused and turned around at the 3K mark, her effort and spirit made me so proud.

✨ And me? For the first time ever, I came in dead last 😂 … but finishing together made it worth it.

During the race in came the storm. 🌩️ It poured, thunder rolled, lightning flashed — and instead of quitting, we kept moving. We crossed that finish line completely drenched!

It reminded me of one of my favorite sayings:

🌟 “Life isn’t about waiting for the storm to pass, it’s about learning to dance in the rain.”

Today was messy, wet, and imperfect… but it was also full of perseverance, love, and family. And honestly, that’s what makes these moments so special. 💙

08/11/2025

⏳ 𝐘𝐨𝐮𝐫 𝐁𝐨𝐝𝐲 𝐢𝐧 𝐘𝐨𝐮𝐫 𝟑𝟎𝐬 & 𝐁𝐞𝐲𝐨𝐧𝐝: 𝐖𝐡𝐲 𝐘𝐨𝐮𝐫 𝐇𝐞𝐚𝐥𝐭𝐡 𝐉𝐨𝐮𝐫𝐧𝐞𝐲 𝐂𝐡𝐚𝐧𝐠𝐞𝐬

I’m in my late 30s, and let me tell you… the way my body responds to food, workouts, and recovery isn’t the same as it was in my 20s.

If you’ve been feeling like things are “harder” now — you’re not imagining it. Our bodies do change as we age, and our approach to health has to change with it.

🔹 What Starts Happening in Our 30s

Metabolism slows — mostly because we naturally start losing muscle if we’re not strength training.

Hormones shift — energy, mood, recovery, and even where we store fat can all change.

Recovery takes longer — we can’t bounce back from all-nighters or intense workouts like we used to.

Joints & connective tissue — start needing more mobility work, warm-ups, and care.

🔸 For Women

Late 30s can be the start of perimenopause changes (even if subtle) — estrogen dips can affect fat storage, bone strength, and muscle preservation.

Without resistance training, we lose lean muscle faster — especially in the glutes, hamstrings, and back.

🅗🅞🅦 🅘 🅐🅓🅙🅤🅢🅣:

Strength training 2–4x/week to keep metabolism strong.

Higher protein at each meal.

Adding mobility and balance work to protect joints.

🔸 For Men

Testosterone naturally starts to decline in the 30s, which can affect muscle, recovery, and belly fat storage.

Power and speed drop faster if training doesn’t include explosive or heavy lifts.

🅗🅞🅦 🅣🅞 🅐🅓🅙🅤🅢🅣:

Keep lifting heavy and include short bursts of power training.

Prioritize protein and recovery.

Add metabolic conditioning to keep belly fat in check.

💡 Why This Matters

The health journey isn’t about doing more — it’s about doing what’s right for the season you’re in.

The same workouts and eating habits that worked in your 20s might not give you the same results now — and that’s normal.

✨ Takeaway:
Whether you’re a man or woman, the key in your 30s and beyond is to train smart, fuel with intention, and give recovery the same priority as your workouts.

It’s not about “slowing down” — it’s about adjusting so you can keep feeling strong, lean, and confident for decades to come.