Purelyfit

Summer Shape Up - Start Up

2011-06-07T09:22:00.000-07:00

Hello, I'm back!

Well after a 3 1/2 month break from my Purely Fit work, I'm back! I have been so busy with my acting career the past few months that I have not had anytime at all for my Positive Body Image Fitness coaching or blogging.

Now with summer here, I figured it would be a great time to get back into posting fitness blogs and videos.

I also have been on a bit of a slack/break with my normal fitness routine, due to my work schedule with productions. So, I'll be right there with you, kicking it back into gear and getting off any excess fat in time for bikini beach parties! ;)

First on the list of the Summer Shape Up Plan, is nix all sugar! You can do this cold turkey or gradual.

I'm doing the gradual route. I don't eat that much sugar anyway, however I've been using Organic chocolate syrup and creamer in my coffee, so I'm changing to pure coco & stevia in place of the chocolate syrup, but keeping the creamer for a few days. Then I'm switching to tea, to get rid of the creamer all together.

I'll be posting an easy summer shape up fitness plan and easy nutritional switches to help the fat drop off. ;)

Stay healthy!
Shannon

A lag on the Purely Fit Video Series

2011-02-02T12:23:00.000-08:00

Well, the past week has been a string of technical glitches, time-crunching things-to-do and a houseful of people with a nasty cold and me with larengitis! So needless to say I was't able to put out my daily video series last week and I'm already 2 days behind this week. I'm going to just jump back in, without trying to catch up at this point. I'll be posting starting tomorrow, Thursday which is strength training day. ;o)

Today is De-Stress Wednesday. As I've said before this is my favorite day! Today I want everyone to take 15 minutes to relax your entire body from head-to-toes. This is a simple way to re-energize and melt away some of the stress from your day, week, month, whatever.

Begin lying down on your back, make sure your back is in neutral alignment and there is NO stress on your lower back. If you feel stress on your lower back place a rolled up towel under it. Place your arms about six inches from your torso, palms up. Close your eyes and inhale deeply, exhale slowly. From your toes up to your head flex every muscle in your body. Flex your toes, your feet, your ankles, your calves, your thighs, your glutes, your abs, your lower back, your upper back, your chest, your shoulders, your arms, your hands, your neck and your head. Inhale and flex every muscle even tighter, hold for three to five seconds, exhale and relax every muscles. Let your muscles melt into the floor. Repeat this two to three more times, until you feel the tension release from your body.

This is an excellent way to quickly relieve stress, especially if you are having a hard time focusing and can't meditate. Give it a try! Let me know how you like it, if it works for you or if you have any questions.

Tomorrow I will begin posting the video series again, until then...

Stay Purely Fit!
Shannon

Positive Body-Image Positive Self-Esteem Love Yourself Purely Fit Video ...

2011-01-23T20:22:00.000-08:00

Positive Body-Image and Self-Esteem Sunday

2011-01-23T20:12:00.000-08:00

What have you said that was truly nice about yourself today? Did you tell yourself you loved you? Did you send yourself love? Did you believe it?
Truly loving the essence of you, your spirit, who you truly are, is the first step in learning how to truly love your body!
So many women try and get their ideal body from the outside first, resulting in the dreaded weight-loss/weight-gain yo-yo cycle. When you don't address the issues of how you truly feel about yourself and your body first, you can't live in the body you are meant to be in.
Today's video will take you through the process of "flipping" negative body-image thoughts, which will help you achieve your ideal body, forever!
Enjoy, and for more information or questions, Please email me!
Stay Purely Fit!
Shannon

Play Outside - Purely Fit Video Series 7

2011-01-23T20:03:00.000-08:00

Sexy Hip Moves - Purely Fit Video Series 6

2011-01-23T19:59:00.000-08:00

Friday - I.-A.M. day, be sensual

2011-01-21T15:27:00.000-08:00

Today is I.-A.M. (Independent Authentic Movement) day! It's all about being sensual, sexual and feeling good about moving your body! It's about getting in touch with your femininity and loving yourself.

One common problem I have seen in my female clients over the past 25 years is the disconnect that happens between their body and soul. This comes from being a spouse, mom, friend, daughter, sister, brother, caregiver, cook, driver and putting everyone and everything else in your life first. You forget what it feels like to be a girl, to feel you body, not just use it to help take care of others.

I developed the I.-A.M.! class as a way for my female clients to explore movement in a safe, non-judgemental environment. My years of taking and teaching different styles of free dance such as hip-hop, burlesque, pole-dancing and free-form dancing helped me develop this unique fun class, that encourages women to love moving their body, for THEMSELVES!

The video for today has a technical glitch, so it will be posted tomorrow along with the Saturday -Get Outside and Play video. Be sure and check it out, I show you two really fun moves that will teach you how to connect to the power of your hips!

Remember girls, love your body, love moving your body and it will love you!

Until tomorrow - Stay Purely Fit!
Shannon

Strength Training Thursday Purely Fit Video Series 5 Core Strengthening

2011-01-20T17:50:00.000-08:00

Information on Video 4

2011-01-19T16:53:00.000-08:00

Today's video is on how to De-Stress, with tips on beginning meditation, yoga and dance stretch. I normally go to a quiet location up away from noise for these videos, but due to time constraints today I had to stay closer to home. While filming I encountered excess noise and my Husky Slush trying to help. ;o) This is a great lesson to learn how to quiet your mind, relax and meditate through noise, distraction and stress.

So enjoy the tips and information and please let me know if you have any questions! Tomorrow is strength training with focus on your core this week.

Stay Purely Fit,
Shannon

De-Stress Meditation Wednesday Purely Fit Video Series 4

2011-01-19T16:46:00.000-08:00

Purely Fit Video Nutrition video 3

2011-01-18T21:11:00.000-08:00

Healthy Vanilla Cupcake Recipe

2011-01-18T21:09:00.000-08:00

This recipe is from one of my vegetarian magazines. It's one of the better cupcake recipes I've tried. Now, I don't really like cupcakes. I'm just not a fan of cakey-stuff, I prefer brownies or just plain chocolate bars! My son and husband however, are experts! This recipe has passed the guys seal of approval.

Join me tomorrow for De-Stress Wednesday!

Stay Purely Fit and enjoy a cupcake!

Shannon

Yield: 12 cupcakes

Ingredients

Frosting

2 large egg whites
1/2 cup sugar
Pinch salt
1/2 teaspoon vanilla extract
Finely grated zest of 1/2 lemon
3 tablespoons unsalted butter, chilled and cut into cubes

Cupcakes

1 1/4 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
2 large eggs
3/4 cup sugar
2 teaspoons vanilla extract
1 1/2 cups coarsely shredded, peeled zucchini (about 2 small)

Instructions

Frosting

Combine the egg whites, sugar, salt and vanilla extract in a heatproof bowl.
Set over (not in) a pan of simmering water.
Stir continuously over heat until the mixture is warm and the sugar is completely dissolved, 1 to 2 minutes.
Remove the bowl from the heat.
Using a handheld electric or standing mixer, set on high beat until the mixture is entirely cooled, glossy and stiff, about 7 minutes.
Beat in the lemon zest, and add the butter cubes, a few at a time, beating until the butter is almost fully incorporated after each addition.
Beat until smooth – once smooth, take care not to over beat, or the mixture will get lumpy.
Let frosting set and cool in the refrigerator (at least 30 minutes) while making the cupcakes.

Cupcakes

Preheat the oven to 350˚F.
Arrange a rack in the center of the oven. Line a 12-muffin pan with cupcake liners.
In a bowl, whisk together the flour and baking powder; set aside.
In another bowl, beat the eggs, sugar, salt and vanilla with a handheld electric or standing mixer until thick and light colored, about 4 minutes.
Beat in the zucchini on medium speed until fully incorporated.
Add the dry ingredients and beat on low speed until fully incorporated, scraping down the bowl once with a spatula during beating.
Use a 1/3 cup measure to spoon into the muffin cups.
Bake until a toothpick inserted into the center comes out clean, about 20-25 minutes, turning the pans midway through baking.
Transfer cupcakes onto a wire rack, and cool completely before icing with the chilled frosting.

Purely Fit Video Monday Energize lesson2

2011-01-18T19:28:00.000-08:00

Monday's Mishap, Energize, Nutrition and More!

2011-01-18T11:12:00.000-08:00

Well yesterday's video in the Purely Fit video series didn't get uploaded because of a technical glitch. The glitch is being fixed right now and both Mondays video and today (Tues) will be posted by this evening.

Mondays are dedicated to Energy, how to stay energized naturally, tips and info on cardiovascular exercise and fat-burning. Yesterday's video shows how to incorporate a little cardio into your daily routine without leaving your chair. Cardio-Chair exercising is a great way to get your heart pumping at the office for a midday pick-up, or in the evening while watching you favorite TV show. In yesterdays video I also show you a quick 5 minute breathing-stretch exercise that helps ward off midday fatigue! It's way better than grabbing a sugary snack or high caffeine drink that will have you crashing a few hours later.

Today is Tuesday. Tuesdays are dedicated to Nutrition. I will be exploring the soul-mind-body connection to food, how we feel about food determines how it assimilates in your body, and giving you healthy recipes!

Get up and move today, say ONE nice thing about your body today and eat something that makes you feel good body, mind and soul today!

Until tomorrow - Stay Purely Fit!

Shannon

Purely Fit Video Series, vid.1

2011-01-16T17:57:00.000-08:00

Comfort Food Recipe to warm up those winter days!

2011-01-15T18:13:00.000-08:00

It's 85 degrees here in sunny Southern California today, a heat wave even for us! So it's kind of hard to talk about comfort food that warms you in this kind of weather. I know there are many places right now that are knee deep in snow and sub-zero weather, so I'm posting the comfort food recipe just for you!

This first recipe is great by itself or as a side dish.

I LOVE potatoes! I love them baked, fried and mashed. What I don't love is grease, fat and extra calories that turn a healthy vitamin packed food into a heart-attack waiting to happen.

The potato has received some bad press, with many avoiding the potato or sweet potato completely. In actuality the potato is a healthy complex carbohydrate that is low in calories, high in fiber and vital nutrients.

This recipe is for healthy mashed-potatoes. Serve them with a main dish, or eat them as a main dish!

MASHED RED POTATOES

*1 lb small red potatoes, unpeeled an scrubbed
*1 tbsp olive oil
*1 medium leek, white and light green parts only, thinly sliced
*1 tsp minced fresh rosemary leaves
*1/4 cup low-fat sour cream
*1/4 cup skim milk
*Fresh ground black pepper (to taste)

Step One:
Cut potatoes in half and place in a medium saucepan. Fill pan with enough cold water to cover potatoes by at least 1 inch. Bring water to a boil, reduce heat to medium and cook for 15 minutes or until fork-tender.

Step Two:
At the same time, heat oil on medium-low in a small skillet. Add leek and cook, stirring occasionally, until very soft, about 8 minutes. Add rosemary and stir for 30 seconds. Remove pan from heat.

Step Three:
In a small bowl, whisk together sour cream and milk; set aside.

Step Four: When potatoes are tender, drain well then return to pot. Lightly mash potatoes using a potato masher or large fork. Add leeks, sour cream mixture, salt and pepper, then stir until creamy but still slightly chunky.
Serve immediately.

Serves: 4
Total time: 30 minutes

Calories: 154
Fat: 5 grams
Carbs: 23 grams
Fiber: 2 grams
Sugars: 4 grams
Protein: 4 grams
Sodium: 148 mg
Cholesterol: 8 mg

Friday Fitness

2011-01-14T11:25:00.000-08:00

Fantastic Friday everyone!

After a long year off from blogging, focusing on writing and my SUP Shape-Up class, it's now time to get back to it! Purely Fit is officially launching our daily online Positive Self-Image Fitness and Nutritional Training tips, February 2011! I will also be blogging weekly and sharing fitness tips, healthy recipes and positive self-esteem tips for your best body ever!

Today is a great day to think about your fitness goals for the weekend. Although the weekends are well needed for rest and relaxation, it's also a good time to add a little extra movement to your week. Assess your movement and eating for this past week and determine what your fitness and nutrition goals should be for the next few days.

Tomorrow I'll be sharing a great winter recipe that soothes and comforts, but is low-calorie, vegetarian and good fuel for your body!

~Shannon

Get ready for weekend fun

2010-02-11T19:12:00.000-08:00

The usual weekend for a typical family is filled with running errands, running the kids to various sports and activities, cleaning the house and all of the things we can't fit into our busy weeks. Although getting these things done is important, it is also important to get outside and enjoy yourself, enjoy your family and enjoy your life.

Set aside a minimum of one hour to spend doing something outdoors and healthy with your family. Go for a bike ride, go to the park, play some frisbee, go to the beach or just walk the dogs around the block. The point is to incorporate movement into family time, and what better way to do that then step outside.

Get creative and let the kids get involved. Have a fun weekend!

Stay Purely Fit ~ Shannon S.

It's Friday not Wednesday!

2010-02-05T08:16:00.000-08:00

Well somehow my Monday and Tuesday posts were not posted until Wednesday and Thursday, weird. It seems my Wednesday and Thursday posts are now missing in cyberspace. So, you'll have to tune in next week for De-Stress Wednesday and Nutrition Thursday, where you'll learn a yummy, healthy, fat burning recipe that you can cook in under 15 minutes! For now let's get caught up to Friday.
Fridays are I.A.M. days. I.A.M. is an acronym for Independent Authentic Movement. This is a class I created in 2008 to help women get in touch with their bodies, to help them learn to move freely and to help them find their movement passion.
Think back to when you were a child, chances are there was some form of movement that gave you tremendous joy and made you feel alive. The movement you loved came easily and you felt like you could move like that all day. For some it was a sport, for others running around the neighborhood, swimming, dance or playing on the playground equipment but all of us at one point loved to move. I.A.M. is about teaching you how to reconnect to your movement passion.
The way I teach this is by introducing different free flowing movements in the class, moving your hips, belly, arms and legs in a way that you probably have not done since you were eight. I help women get acquainted with their own bodies again, to let go of the fear of movement.

You can do this at home and I highly recommend that you do. Once you connect to what movement you truly love to do, it becomes fun not exercise and you'll want to do it daily as often as you can. If you have a child under ten observe them. Watch how they play at the playground, how they really love the sport they are doing or how they love to dance and move to music in their room. It's refreshing and freeing to see how they move their bodies without any regard to who's watching, what they look like or if they are doing it properly, they just move and they have fun.
Write a list of all the things you loved to do as a child and try them out again, don't worry about what anyone is going to say or how you look doing it, like Nike says "Just do it!".
If you loved to play on the playground go out and swing, if you loved to dance find a local beginners dance class, if you loved to run join a beginners running club, or my favorite just turn on your favorite music and let your body go! Move your hips, move your chest, move your belly, move your arms, move your legs, let every part of your body move freely until you are laughing and exhausted. This is not only good for the body but it's good for the mind and the soul!

Have fun, it's FRIDAY!!!

Stay Purely Fit ~ Shannon

Visit the Purely Fit homepage: www.purelyfit.com for great articles, videos & more

Strength

2010-02-04T10:27:00.000-08:00

Good Morning Purely Fit People!
Tuesdays are a great day to focus on strength training. Starting in a few weeks I will have a free daily video series available through the Purely Fit Youtube account: http://www.youtube.com/purelyfit, Tuesdays will be dedicated to strength training and building beautiful lean muscle mass.
Many women believe that building muscle will create a bulky, thick look, this is absolutely not true. The only way to bulk up is to lift super heavy weights and eat an extremely high calorie/high protein diet. If you want to become a body builder it will take you quite a while to build up that muscle. For those of you who just want a nice lean muscular look strength training via weights or body mass is the perfect way to get the body you desire.
Todays focus is going to be on arms. Most women are concerned with arm jiggle when they wave. The only way to tone up the arms and avoid the jiggle is to do weight bearing exercises. Here are a few to start with:

Push-Ups: By far the most convenient way to tone your arms. All you need is a cleared area on the ground and your own body. If you are not use to this exercise start with the beginners form and work your way up to the more advanced. Start with your knees on the floor, your abdominals and gluteals tight and your hands directly under your shoulders. Slowly lower your upper body toward the floor, keeping your torso straight (no butt up in the air!), lower down as far as you can until your nose almost hits the floor, then slowly push back up. Repeat this 10 times adding more repetitions as you become stronger. Once this move is to easy start with your knees OFF the floor, toes on the floor with the same movement.
Tricep Kick-Back: This movement can be done with a dumbbell or a food can, the goal is to start with a small weight and work up to heavier. Begin on hands and knees on the floor, take the weight in one hand, pull your elbow up to your torso and then slowly kick your hand back until your arm extends out straight. Keep your elbow even with your torso not letting it rise up. Repeat this movement 10 times and then switch sides. As you progress add more weight to the kick back.

These two simple moves will help get you started on the road to a no jiggle wave. Check back for the video series so you can see exactly how to execute the movements.

Stay Purely Fit! ~Shannon

Purely Fit website

How to Reduce Belly Fat With Three Foods

Please contact me with any questions or comments! shannon@purelyfit.com

New Article for the day

2010-02-03T16:34:00.000-08:00

Here's my latest article on Ehow: How to Surf Like a Girl

Here's the latest recipe: How to Make a Fast Fat Burning Burrito

Enjoy! Let me know what you think or if you have any questions.

Stay Purely Fit ~Shannon

Manic Mondays

2010-02-03T15:35:00.000-08:00

Most Mondays in my household start out frenzied and rushed. Getting my son out of bed for school on Mondays are especially difficult, my husbands usually needs my help with something and the dogs can't get their food and water fast enough. By the time I get everything done and get out the door I'm usually running late, leaving me no time for my planned work-out that morning. If I couldn't find the 45 minutes to do my work-out then I just would not do it. I tell my clients to always make the time and here I was not heeding my own advise. A solution came to me right before winter break during the hustle and bustle of the busy holiday season. I justified not having enough time due to the fact that I was extra busy with holiday goings-on and decided to give myself a 10 minute Manic Monday work-out. I would wake up 15 minutes earlier than usual, not as hard to do as 1 hour, and make myself do a cardio-quickie. This tiny tweak in my schedule gave me more energy, pep and confidence throughout the day and helped me stay motivated.
So all my fellow busy friends do not make excuses, as I always tell my clients, there is always time so make it.
Suggestions:
1. Quick jog around your house, up & down stairs, in the backyard or in place while watching the morning news.
2. If you have a WII then it is essential you buy WII Fit, WII Fit Plus or Active! These have now become my favorite part of my Monday mornings! I pop on the WII and my 10 minutes are over before I know it! These games also provide many different types of movement for cardiovascular exercise so you will never get bored.
3. The mailbox dash is a fun one, especially if the neighbors come out and give you strange looks! If your mailbox is more than 12 feet away from the door then jog or do sprints from the front door to the mailbox. You will be surprised how fast 10 minutes will be up.

While this mini workouts won't give you the major fat burning effects of a 1 hour cardio session, it will really help keep you motivated.

Until next time, stay Purely Fit! ~Shannon

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