Shaunna Marie

Archives for December 2020

How To Give Up The Dieting Approach And Make It a Lifestyle

 

“Dieting” vs. Lifestyle. What’s the difference? I really dislike the term dieting because the word alone just sounds miserable and like you’re missing out.

One of the most frequent questions I get asked is how I stay consistent year round. I’ll be honest and say self-discipline plays a factor BUT it’s much easier to stay disciplined and stay consistent when you actually enjoy what you’re eating.

The biggest mistake I see from women who come to me for coaching are that they’re under eating (sometimes unintentionally) and their approach to nutrition is so extreme. Will extreme measures get you results? Maybe initially. Maybe you drop a few pounds from super low carbs for a few days. But the truth is after a few days you start feeling so low on energy, your mood is garbage, and your cravings are out of control. So you toss the diet out the window and overload on all your favorite foods.

Now you’re back to square one. Your “progress” is gone and you probably repeat the same cycle over again, telling yourself this time you’re going to stick to the diet. This approach never works. Why? Because lasting results require consistency, and it’s unrealistic to think this approach to nutrition is something you will stay consistent with long term. Who wants to live off fish and asparagus? I sure don’t.

So what’s the alternative? You fuel your body efficiently, with foods you actually enjoy. My approach to nutrition has always and will always be with nutrient dense food. I view nutrition as way more than just hitting numbers (macros) and believe structure is important (more on my approach to nutrition in a later post)

But all of the food incorporated in my daily meals are foods I actually enjoy. If there are certain veggies you dislike, don’t eat them. Get creative and mix up seasonings, I swear this make such a difference. Take oatmeal for example. Plain oatmeal is pretty bland and personally I don’t ever eat it that way unless I’m traveling and really have no choice. But add cinnamon, stevia and sea salt (winning combination, trust me) and it’s a totally different game. Change the way you’re eating foods. Take egg whites for example. You can easily mix it up and make a quick recipe like my Spinach Tomato Egg White Cups vs just plain egg whites in a pan.

The truth is when you actually fuel your body properly, instead of using an extreme/restrictive approach, you’ll notice such a difference in the way you feel that it makes it hard to NOT stick with it. The way we eat impacts our mood and energy, and our ability to recover from workouts. When you see how good your body is actually designed to feel, I promise it’s something you’ll willingly want to commit to. 

Not sure where to start? Send me an email. Give up the dieting mentality and learn how to make it a lifestyle! Sustainable methods for sustainable results.

 

 

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How Fitness Changed My Life

I think being successful at anything requires a strong “why” behind it. I’m frequently asked “how I stay motivated”, or “what keeps me going” and my answer is simple: my “why” is so deeply meaningful to me.

My career in the fitness industry began in February 2013. I’ll never forget taking my first photos and how I felt in that moment. Frustrated, upset, and honestly hopeless for the first time in my life. I went from being gluten-intolerant and lactose-intolerant, to not being able to eat anything without being in severe pain. I’m talking pain so severe that I would wake up crying and couldn’t get out of bed some days.

At that time I was in college finishing up a bachelor’s degree and I was working full time. My life started revolving around doctor and hospital visits for testing, with no answers. The last gastroenterologist I saw gave me a generic diagnosis of IBS, and prescribed me medication to stop the spasms in my stomach, told me I needed to stop working out, and that holding a career would be near impossible for me. I remember that day so clearly responding with “but why?” His answer was that “unfortunately it was just the card I was dealt”. I left that day in tears. I refused to believe I was a 25 year old that couldn’t finish school or hold a job. I had so many goals and dreams and refused to resort to medication and just give up.

I took the exact opposite approach from what I was told and vowed to beat what I was faced with by making my body strong, and my mind even stronger. The gym became my “therapy”. The harder I worked, the better I felt. Getting through an intense workout numbed the physical pain I was in and made me feel strong.

I immersed myself in research to find answers behind the pain I was in. I wasn’t interested in just treating symptoms with medication, I wanted to treat the actual problem. I ended up stumbling across a blog post written by a girl who described having similar symptoms to myself. She explained having low stomach acid, and how ACV before each meal helped her by stimulating stomach acid to properly digest food. I followed exactly what she said and I was in shock. For the first time in over a year I was pain free. I immediately reached out to her to let her know how much she impacted my life. I realized in that moment that I had the ability to help others too and started sharing my own journey.

I’m the type of person that if you tell me I can’t do something, I’m going to do it. I made the decision to enter my first NPC bikini competition. Getting up on stage was a true celebration of what I overcame. From being told I needed to stop working out, to literally being able to take it to the highest level, was a moment I’ll never forget.

Fitness “saved my life”  and for that reason I am extremely passionate about it. The physical progress is amazing, but the best part about it is the mental strength that you gain. Today I dedicate my days to giving others the strength I’ve gained through fitness. The ability to transform others’ lives through proper nutrition and training is a blessing to me. Online coaching has allowed me to work with both clients of all ages across the US and Internationally.

Whether you’re looking to lose weight, build muscle, learn bettering eating habits, or just looking to build confidence – I have a plan to get you there. Email me today to get started! Shaunna@shaunnamarie.com

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Zucchini crust pizza: chicken, broccoli + avocado

 

Who doesn’t love pizza, right?! It’s a common go-to for a “cheat meal” on the weekend because it’s just so delicious. Traditional pizza is also one of the most common foods that give you that “it tastes so good while you’re eating it, but gives you that extreme blah, sluggish feeling after finishing it.” With my nutrient dense Zucchini Crust Pizza you can enjoy your pizza and actually FEEL GOOD after eating it!

SHAUNNA.MARIE - Chicken Broccoli Avocado Pizza

Crust Ingredients:
2 Cups Grated Zucchini
1 Tbsp. Coconut Oil
1 Flax Egg (1 Tbsp. Ground Flaxmeal + 3 Tbsp. Water)
2/3 Cup Almond Meal
1/2 Tsp. Garlic Powder
1/2 Tsp. Oregano
1/2 Tsp. Parsley
1.2 Tsp. Basil
Crushed Black Pepper
Red Pepper Flakes
Coconut Oil Nonstick Cooking Spray

Topping Ingredients:
1/2 Cup Almond Cheese (you can find this at a natural foods store like Whole Foods)
1/2 Cup Broccoli, Chopped
1/4 Cup Shredded Chicken Breast, Cooked (I had extra in the fridge grilled from meal prep. You can grill some chicken while the pizza crust cooks if you don’t have any on hand)
1/2 an Avocado, Chopped
*Makes 2 servings!

SHAUNNA.MARIE - Chicken Broccoli Avocado Pizza

Directions
Preheat oven to 425.
Line a baking sheet with parchment paper. Lightly spray with coconut oil nonstick cooking spray. (Note: if you spray too much oil, it will seep into the crust and the crust will be mushy)
Take the grated zucchini and squeeze the moisture (water) out of it with your hands.
Put the zucchini into a paper towel and give it another squeeze to make sure the water is really squeezed out.
In a small bowl, prepare the flax egg by mixing 1 Tbsp. Ground Flax Meal + 3 Tbsp. Water. Stir the mixture and allow to sit for approximately 2 minutes, or until a gel is formed.
Place drained, grated zucchini in a large bowl.
Add coconut oil, flax egg, almond meal, garlic powder, oregano, parsley and basil.
Use your hands to knead the crust ingredients into a dough.
Place the dough onto the prepared baking sheet.
Use your hands to press and flatten the dough into about a 1/4″ thick oval or rectangular shape.
Set the crust into the oven on the bottom rack for about 30 minutes.
After 30 minutes, remove crust and raise oven temperature to 475.
Sprinkle the pizza crust with almond cheese and then add broccoli and chicken breast.
After oven is heated to 475, place pizza into the oven on the top rack.
Let cook for approximately 5 minutes, or until cheese is melted and lightly browned.
Remove from oven. Top with chopped avocado. Let cool before cutting.
Sprinkle with crushed black pepper and red pepper flakes, then serve!

SHAUNNA.MARIE - Chicken Broccoli Avocado Pizza

Protein Almond Butter Cups

 

What if I told you there was a nutrient dense candy you could reach for on occasion when you want a sweet treat? Wait.. did I just say nutrient dense CANDY? Yes, I did.

*Swap the almond butter for peanut butter if you prefer peanut butter cups! 

Ingredients
For the Almond Butter Cup:
3/4 Cup Unsalted Almonds
1/4 Cup Gluten-Free Rolled Oats
2/3 Cup Vanilla Protein Powder
3 Tbsp. Natural Almond Butter (just almonds)
2 Tbsp. Coconut Oil (melted)
2 Tbsp. Raw Honey (run container under warm water to soften prior to using)
1 Tsp. Almond Extract

For the Chocolate Layer:
6 Tbsp. Coconut Oil
6 Tbsp. Raw Honey
4 Tbsp. Cacao Powder

*Makes 6 big Almond Butter Cups, or 24 mini Almond Butter Cups.

Directions
In a food processor,  pulse almond and oats until flour is formed.
Add remaining ingredients: protein powder, almond butter, coconut oil, raw honey and almond extract.
Pulse until a batter is formed. It will be pretty sticky (cookie dough consistency) so you may have to scrape the sides down with a spatula.
Once evenly combined, set aside.
To make chocolate layer: In a medium saucepan combine coconut oil and raw honey.
Warm on low-heat until melted. Remove from heat and stir in cacao powder. Mix until well combined.
Lightly spray silicone muffin pan with coconut oil nonstick spray.
Evenly distribute almond butter cup dough into each muffin tin, pressing down into mold. Spread chocolate mixture on top of each.
Place in the freezer for 50-60 minutes.
Store extras in the freezer or refrigerator!

Client Testimonial: Gabby Long

client transformation

Describe your experience working with SHAUNNA MARIE

My experience working with Shaunna was 11/10. She has dedicated her life to the fitness industry and empowering women/her clients. From the first email I sent her, I knew I was in good hands and had a wonderful and knowledgeable coach on my side. I am a former personal trainer, and I really just wanted to be held more accountable and gain control of my life again. My experience was and is AWESOME. 

How did you find SHAUNNA MARIE? What made you want to work with her?

I have been following Shaunna on Instagram for as long as I can remember, maybe 5 or 6 years. I am SUCH a fan of her physique, that I wanted to learn her way and apply it to my body (everyones different!) I really loved her Instagram content, workouts she posted, food she posted, as well as the client shout outs. I am very competitive in nature (former college athlete) and I made it a goal of mine to become a great “before and after” for her content. I knew if I could do that, I would be getting the results I want!!

What was your favorite thing about working with SHAUNNA MARIE?

I just love how she builds confidence. I LOVED all the workouts, especially the booty and shoulder days. The meal plan that she designed for me was PERFECT. I have eaten “clean” for most of the last decade (until about 1 year before I hired Shaunna) and thought I knew what I was doing. However, I always ended up low energy, over training, not eating enough. Her meal plan for me never resulted in low energy. The food coupled with the workouts gave me so much energy!!! Another one of my favorite things again, is the accountability. I knew every Monday would be my check in day. This kept me motivated and hungry (for results) the entire 12 weeks I worked with her. The results speak for themselves! 

How has being a client of SHAUNNA MARIE’s impacted your life?

Gosh, it brought me back to life! Being an athlete my whole life, the gym was what I turned to after I was done competing in athletics. After I moved to Texas from the Chicago area, I was in a relationship, gained the “happy” weight, and just did not make myself a huge priority any longer. It may have been coupled with a little bit of depression from being homesick and missing friends. One day, I woke up, I looked in the mirror. Really not happy with what I was seeing. I thought, how could I let myself go, so far? I used to get compliments in the gym daily on my physique. I was asked constantly if I competed, or if I did crossfit. I missed that, I missed showing up for myself, I missed taking pride in my self-discipline. I understand the mental and physical impact it takes on you to stay on top of your meals day in and day out. To me it is a status symbol of how dedicated I am, and how disciplined I stay. I just really missed being proud of myself in every aspect of life. I had a great bf (now fiance), have the same great job, and just overall I was super happy aside from my body. I really feel like I got myself back from working with Shaunna.
I cannot wait to work with Shaunna again to prep for my wedding, who knows maybe this 30 something year old will get on stage one day?!

THANK YOU FOR BEING YOU SHAUNNA!!