Creating a Healthy Lifestyle With Shannon

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Creating a Healthy Lifestyle With Shannon

Empowering busy mom's and women to achieve their health & fitness goals by creating healthier habits.

💥 Struggling to lose weight without having to follow a fad diet?

💥 Do you lose motivation easily?

💥 Are you overwhelmed with trying to live a healthier life while trying to balance everyday duties?

💥 Are you tired of being fatigued, unhealthy, and unattractive? If you are disgusted at never seeing change and serious about this change, then let's connect! I help busy moms and women achieve th

eir health and fitness goals by creating healthy habits. I help you lose up to 18-20lbs in 12 weeks by setting you up for success and while giving you the guidance you have been lacking in the past to stay committed.

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.

08/11/2025

🚫 𝗪𝗵𝘆 𝗙𝗮𝘀𝘁𝗶𝗻𝗴 𝗜𝘀𝗻’𝘁 𝗔𝗹𝘄𝗮𝘆𝘀 𝘁𝗵𝗲 𝗕𝗲𝘀𝘁 𝗣𝗹𝗮𝗰𝗲 𝘁𝗼 𝗦𝘁𝗮𝗿𝘁

Fasting gets a lot of hype — and yes, it can be a powerful tool. But here’s the truth…

For many people, especially at the beginning of their health journey, fasting can do more harm than good.

𝙒𝙝𝙮 𝙋𝙚𝙤𝙥𝙡𝙚 𝙎𝙩𝙧𝙪𝙜𝙜𝙡𝙚 𝙒𝙞𝙩𝙝 𝙁𝙖𝙨𝙩𝙞𝙣𝙜

1️⃣ Poor Relationship with Food
If you’ve been stuck in cycles of restriction and overeating, fasting can feel like just another diet punishment, leading to bingeing when the fast ends.

2️⃣ Lack of Nutritional Foundation
If you don’t yet know how to build balanced meals or get enough protein, fasting can cause nutrient gaps that affect energy, recovery, and mood.

3️⃣ Unstable Blood Sugar & Energy
When your body isn’t adapted, long fasting periods can cause energy crashes, headaches, irritability, and poor workout performance.

4️⃣ Using Fasting as a Quick Fix
Many start fasting to “undo” overeating, but this can create a harmful cycle of over-restricting and over-indulging, which works against long-term progress.

𝙒𝙝𝙮 𝙔𝙤𝙪 𝙎𝙝𝙤𝙪𝙡𝙙 𝘽𝙪𝙞𝙡𝙙 𝙖 𝙁𝙤𝙪𝙣𝙙𝙖𝙩𝙞𝙤𝙣 𝙁𝙞𝙧𝙨𝙩

✅ Learn to nourish your body with balanced, protein-rich meals.

✅ Build consistency in your eating habits — regular mealtimes, portion awareness, and mindful eating.

✅ Improve your relationship with food so eating isn’t about guilt or rules.

✅ Develop training habits so you can fuel for performance and recovery.

💡𝑾𝒉𝒆𝒏 𝑭𝒂𝒔𝒕𝒊𝒏𝒈 𝑪𝒂𝒏 𝑩𝒆 𝑼𝒔𝒆𝒇𝒖𝒍
𝑶𝒏𝒄𝒆 𝒚𝒐𝒖’𝒗𝒆 𝒃𝒖𝒊𝒍𝒕 𝒂 𝒔𝒕𝒂𝒃𝒍𝒆 𝒆𝒂𝒕𝒊𝒏𝒈 𝒓𝒐𝒖𝒕𝒊𝒏𝒆, 𝒖𝒏𝒅𝒆𝒓𝒔𝒕𝒂𝒏𝒅 𝒚𝒐𝒖𝒓 𝒉𝒖𝒏𝒈𝒆𝒓 𝒄𝒖𝒆𝒔, 𝒂𝒏𝒅 𝒄𝒂𝒏 𝒇𝒖𝒆𝒍 𝒚𝒐𝒖𝒓 𝒘𝒐𝒓𝒌𝒐𝒖𝒕𝒔 𝒑𝒓𝒐𝒑𝒆𝒓𝒍𝒚, 𝒇𝒂𝒔𝒕𝒊𝒏𝒈 𝒄𝒂𝒏 𝒃𝒆 𝒖𝒔𝒆𝒅 𝒔𝒕𝒓𝒂𝒕𝒆𝒈𝒊𝒄𝒂𝒍𝒍𝒚 𝒕𝒐:

Break fat loss plateaus

Improve insulin sensitivity

Support gut rest and recovery

08/11/2025

🥗⏳ 𝐅𝐚𝐬𝐭𝐢𝐧𝐠: 𝐖𝐡𝐢𝐜𝐡 𝐓𝐲𝐩𝐞 𝐖𝐨𝐫𝐤𝐬 𝐁𝐞𝐬𝐭 𝐟𝐨𝐫 𝐘𝐎𝐔𝐑 𝐆𝐨𝐚𝐥𝐬?

Fasting isn’t just about skipping meals — it’s a tool you can tailor to your fitness, health, and lifestyle goals. When done right, it can boost fat loss, improve energy, support recovery, and sharpen your mind. Here’s a breakdown of popular methods, how to use them to your advantage, and what to eat after a fast — backed by science.

1️⃣ 🅘🅝🅣🅔🅡🅜🅘🅣🅣🅔🅝🅣 🅕🅐🅢🅣🅘🅝🅖 (➊➏:➑, ➊➍:➊⓿)

What it is:
Fast 14–16 hours, eat within an 8–10 hour window.
Benefits:

Improves insulin sensitivity 🩸

Supports gradual fat loss without strict calorie counting

Balances hunger hormones (ghrelin & leptin)
Best for: Sustainable fat loss, better digestion, stable energy.

2️⃣ ➋➍-🅗🅞🅤🅡 🅕🅐🅢🅣🅘🅝🅖 (🅞🅜🅐🅓 / 🅐🅛🅣🅔🅡🅝🅐🅣🅔 🅓🅐🅨)

What it is:
One meal per day or fasting 24 hours once or twice a week.
Benefits:

Stimulates autophagy (cell repair & cleanup) 🛠️

Boosts growth hormone for muscle preservation 💪

Reduces systemic inflammation
Best for: Breaking fat loss plateaus, improving metabolic flexibility, gut rest.

3️⃣ ➎:➋ 🅜🅔🅣🅗🅞🅓

What it is:
Eat normally for 5 days, reduce to ~500–600 calories for 2 non-consecutive days.
Benefits:

Creates a calorie deficit without full-day fasting

Easier to stick with for some people
Best for: Flexible schedules and moderate fat loss.

4️⃣ 🅕🅐🅢🅣🅔🅓 🅣🅡🅐🅘🅝🅘🅝🅖

What it is:
Workout before your first meal.
Benefits:

Increases fat oxidation during steady-state cardio 🏃‍♀️

May improve mitochondrial efficiency (energy production)
Best for: Endurance training, but avoid before heavy lifting or intense MMA.

🍽 𝐖𝐡𝐚𝐭 𝐭𝐨 𝐄𝐚𝐭 𝐀𝐟𝐭𝐞𝐫 𝐚 𝐅𝐚𝐬𝐭 (𝐒𝐜𝐢𝐞𝐧𝐜𝐞-𝐁𝐚𝐜𝐤𝐞𝐝)

Breaking a fast the wrong way can lead to digestive discomfort, blood sugar spikes, and energy crashes.

✅ Step 1: Gentle Start (first 15–30 min)

Small protein + healthy fat snack: bone broth with collagen, boiled eggs, or Greek yogurt (lactose-free if needed).

This wakes up digestion without overloading it.

✅ Step 2: Main Meal (30–60 min later)

Protein-focused: chicken, turkey, eggs, or fish for muscle repair.

Veggies for fiber: spinach, zucchini, broccoli to support digestion.

Healthy fats: avocado, olive oil, nuts for satiety.

Complex carbs (if training hard): quinoa, sweet potato, or rice to replenish glycogen.

✅ Step 3: Space Your Meals

If you end your fast at noon: eat 2–3 balanced meals spaced 3–4 hours apart to keep energy stable.

Avoid cramming in high-calorie junk; focus on nutrient density.

🔬 𝐓𝐡𝐞 𝐒𝐜𝐢𝐞𝐧𝐜𝐞:

Gradually reintroducing food after fasting can reduce digestive stress (Journal of Clinical Gastroenterology, 2015).

Prioritizing protein post-fast helps preserve lean mass (American Journal of Clinical Nutrition, 2012).

Including fiber and healthy fats slows glucose absorption, preventing post-fast sugar spikes (Diabetes Care, 2007).

✨ 𝐁𝐨𝐭𝐭𝐨𝐦 𝐥𝐢𝐧𝐞:Match your fasting style to your goals, break your fast with nutrient-rich foods, and space your meals to keep your body fueled, your mind sharp, and your training on track.

08/10/2025

💊 𝐌𝐲 𝐒𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭 𝐑𝐨𝐮𝐭𝐢𝐧𝐞 – 𝐁𝐮𝐢𝐥𝐭 𝐟𝐨𝐫 𝐏𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞, 𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲, & 𝐉𝐨𝐢𝐧𝐭 𝐇𝐞𝐚𝐥𝐭𝐡

When I first started my fitness journey, I relied only on recovery shakes.

Now, with early signs of arthritis, my injuries, and more demanding training, my supplements are chosen with joint protection, gut health, and long-term mobility in mind.

𝐌𝐲 𝐋𝐨𝐧𝐠-𝐓𝐞𝐫𝐦 𝐒𝐭𝐚𝐩𝐥𝐞𝐬 & 𝐭𝐡𝐞 𝐒𝐜𝐢𝐞𝐧𝐜𝐞 𝐁𝐞𝐡𝐢𝐧𝐝 𝐓𝐡𝐞𝐦

𝑨𝒏𝒄𝒊𝒆𝒏𝒕 𝑵𝒖𝒕𝒓𝒊𝒕𝒊𝒐𝒏 𝑪𝒐𝒍𝒍𝒂𝒈𝒆𝒏 𝑨𝒅𝒗𝒂𝒏𝒄𝒆𝒅 𝑳𝒆𝒂𝒏 – Collagen is over 60% of your joint cartilage. Research shows it can reduce joint pain, improve mobility, and slow cartilage breakdown — key for my knees after injury and with early arthritis. The “Lean” formula also supports a healthy metabolism and lean muscle.

𝑳-𝑪𝒊𝒕𝒓𝒖𝒍𝒍𝒊𝒏𝒆 – Boosts nitric oxide production, improving circulation so more oxygen & nutrients reach muscles and joints. This helps me recover faster from boxing, MMA, and running — and reduces post-workout stiffness.

𝑲𝒊𝒏𝒐 𝑨𝒎𝒊𝒏𝒐𝒔 – Essential amino acids repair and maintain lean muscle, which takes pressure off my joints. Strong muscles = better joint stability and less injury risk.

𝑴𝒂𝒈𝒏𝒆𝒔𝒊𝒖𝒎 – Plays a role in 300+ processes in the body, including muscle relaxation, nerve function, and lowering inflammation markers — helping me sleep better and recover faster.

𝑶𝒎𝒆𝒈𝒂-3 𝑭𝒊𝒔𝒉 𝑶𝒊𝒍𝒔– Proven to reduce joint stiffness, swelling, and inflammation — especially beneficial for arthritis and active recovery.

𝐖𝐡𝐲 𝐈 𝐂𝐡𝐚𝐧𝐠𝐞𝐝 𝐌𝐲 𝐀𝐩𝐩𝐫𝐨𝐚𝐜𝐡

✔ Gut-friendly (gluten & dairy free)

✔ Supports my joint health and mobility

✔ Keeps recovery quick so I can train consistently

✔ Works with my body composition goals as I age

𝐁𝐨𝐭𝐭𝐨𝐦 𝐥𝐢𝐧𝐞: Supplements aren’t magic — but the right ones can keep you moving, recovering, and performing at your best for years to come.

08/02/2025

🌿 Are You (and Your Kids) Getting Enough Vitamins? 🥦🍓🍳

Vitamins are essential for more than just energy—they support skin health, immune function, gut balance, and even help with sleep and mental clarity. As someone living with narcolepsy, IBS, bile acid malabsorption, and sensitivities to gluten and dairy… I’ve had to get really intentional about how I fuel my body.

But let’s be real—it's not always easy, especially with young kids and picky eaters in the house. 👧👦

🙃 Some days they want nothing but snacks…
🍓 Other days they shock you and eat an entire plate of fruit and veggies!

What I’ve learned: you can’t control every bite—but you can model healthy habits.
They’re watching you. They will mirror your actions over time. 💛

✨ When you're low on vitamins, your body speaks up:

Fatigue, brain fog, or low mood

Skin flare-ups, breakouts, or dryness

Sleep issues or inflammation

Gut troubles or food sensitivity symptoms flaring up

💡 Even with dietary needs, it’s possible to stay balanced:

Choose whole foods that work with your body—not against it

Use gluten- and lactose-free swaps with plenty of nutrient variety

Focus on key vitamins that support your specific needs (for me: B vitamins, magnesium, vitamin D, and collagen have been game changers)

It doesn’t have to be perfect. Start small. Keep showing up. And celebrate the wins—like your kid trying a new veggie or drinking a smoothie without fuss. 🎉

👉 If you're trying to support your own health while navigating food sensitivities and parenting picky eaters, you're not alone. One plate at a time, one habit at a time.

💬 DM me or drop a comment if you want ideas for kid-friendly meals that work with gluten-free, dairy-free, or IBS-friendly lifestyles!

08/02/2025

🥞 Saturday Stack Goals – Gluten-Free, Dairy-Free & Protein-Packed 💪

Who says you can't have pancakes and hit your goals too?

These mini protein pancakes are light, satisfying, and made for busy mornings that still deserve a little sweetness.

🌿 What’s in it (1 serving):
• 1 scoop organic vanilla protein powder
• 1 tbsp Divided Sunset gluten-free flour
• 1/4 cup Silk Original almond milk
• 1 egg
• 1/4 cup fresh blueberries
• 1 tbsp local honey
• 1 tbsp melted dairy-free butter to drizzle

🥣 Macros:
📊 420 Calories
💪 27.8g Protein
🥑 19.6g Fat
🥔 34.5g Carbs
🌾 2.9g Fiber
🍯 23g Sugar (from honey + berries)

🧬 Vitamins:
✔️ B12 – 3 mcg (125% DV)
✔️ Vitamin D – 8.5 mcg (42% DV)
✔️ Vitamin E – 4 mg (26% DV)
✔️ Vitamin C – 3.5 mg (4% DV)
✔️ Vitamin A – 355 IU (7% DV)

✨ Topped with love, natural sweetness, and feel-good fuel.
Post-workout, pre-adventure, or a cozy slow morning — this one hits the spot.

07/27/2025

🍽️ 𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭 𝐌𝐚𝐤𝐞𝐨𝐯𝐞𝐫: 𝐁𝐮𝐜𝐤𝐰𝐡𝐞𝐚𝐭 𝐖𝐚𝐟𝐟𝐥𝐞𝐬, 𝐒𝐚𝐮𝐬𝐚𝐠𝐞 & 𝐄𝐠𝐠𝐬

My kids wanted their usual pancakes, so I let them enjoy those—while I swapped in gluten-free buckwheat waffles topped with juicy blueberries, a pat of butter, and a drizzle of honey. Still family breakfast vibes, just tweaked to fit my needs and goals! 💛👨‍👩‍👧‍👦

🧇 𝐁𝐮𝐜𝐤𝐰𝐡𝐞𝐚𝐭 𝐖𝐚𝐟𝐟𝐥𝐞 𝐑𝐞𝐜𝐢𝐩𝐞 (𝟏 𝐬𝐞𝐫𝐯𝐢𝐧𝐠, 𝟐 𝐰𝐚𝐟𝐟𝐥𝐞𝐬)

½ cup Douglas Farms organic buckwheat flour

½ cup Silk original almond milk

1 tsp Bob’s Mill coconut sugar

1 large egg

¼ tsp baking powder + pinch of salt

¼ cup blueberries

1 tbsp butter

1 tbsp honey

1️⃣ Whisk dry ingredients.
2️⃣ Stir in egg & milk; rest 5 min.
3️⃣ Cook 3–4 min per side.
4️⃣ Top with blueberries, butter & honey

Address

County Road D
Whitehall, WI
54773

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https://www.strava.com/athletes/anderegg_shannon, https://www.onepeloton.com/digital/checkout/digital-gp-60d?code=ZTU2ZT

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Living Healthy Lifestyle

Living a healthy life is not about being skinny and fit, there is so much more to a healthy lifestyle than this. It’s about how you feel not just physically but emotionally and mentally. A healthy lifestyle should not only change your body but affect how you think, your attitude, and your mood. Set goals for yourself and instead of focusing so much on what can happen if you do something or change something in your life use that energy to take action now to get closer to your goals. Remember your goals are investments in your well being. Where we are mentally affects our daily emotions. If you are always in a negative mindset, always thinking about the things that go wrong and what could go wrong will not only negatively affect your overall emotions but over time will affect your body physically.

There are always going to be factors that play a role in our everyday stress whether it’s having to much on your plate, financial issues, work, or just in life generally. But life is not about waiting for the storm to pass, it’s about you growing as a person and learning to make changes for the better. I am here to share ways to do this while being realistic about it all. Obviously everybody’s life is different and we all have our own struggles, so what works for some may not work for others.

Over the years I have learned that living healthy is more than just being active and eating healthy. You can’t help others if you can’t help yourself and putting yourself first is not selfish. If your constantly allowing everyday stress to bring you down, always looking at the negatives in life, putting yourself down, judging yourself, and comparing your life to others, it’s going to have toll on your body. Being in a good mental and emotional state is just as important as taking the time to be physically active and fueling yourself with the right foods.

Then there is parenting which is a daily struggle of its own. I am a mother to 3 kids ages two, six, and a ten year old. I am also a wife and go to school full time. To say the least life gets pretty chaotic in our house and stressful at times and I question how we are going to get through the rough times but we always seem to find a way. It’s not always easy but we manage to get through. There is no such thing as the perfect parent and we all have our own parenting styles and ways of parenting each child because every child is different and unique in their own way. Children should not all be parented the same way, just us they are their own person and learn in different ways. Parenting does not come with a manual and raising our children is a constant learning experience for us all. Our kids have NF1 which is a neurological disorder but affects everyone differently just like Autism, our son is also on the Autism Spectrum and has PDD-NOS and is considered non-verbal even though he tries his hardest talk, he also has Speech Apraxia, and Inattentive ADHD which between everything makes talking for him hard. Our daughters on the other hand are very active and talkative girls but have their differences as well. Our youngest is our rough and tough tomboy and our older daughter is our softy who takes so much to heart. So, how we parent each of our children is different not only because of their ages but because they are unique in their own way.

Creating a Healthy Lifestyle With Shannon

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