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What is a Body & Soul Virtual Gym?

What is my Body & Soul Virtual Gym?

My Body & Soul Virtual Gym is an online accountability group of women of all ages and from all parts of the USA and Canada. I created this group with the goal of establishing a community of STRONG + CONFIDENT + EQUIPPED + EMPOWERED women who you may not even know at first. This sounds kinda crazy, right? But hear my heart. I started my Body & Soul Virtual Gym a little over 7 years ago. This is an online sisterhood community that is changing lives one decision at a time. 

God had placed this idea on my heart -a new and exciting way to interact with others like me– surrounding myself with positive, hard-working, no-excuse type of women just like me — who want to build each other up higher! As IRON sharpens IRON, so one Fit Sister sharpens another. (Proverbs 27:7)

I’ll be sharing with you, my “why” and my “how”! My desire is to interact with you on a deeper level in this group and become a FIT SISTER! 

My coaching is FREE!! The investment is up to YOU. We offer so many options to help you conquer your health and fitness goals.  

What can happen in my Body & Soul Virtual Gym?  

When Hannah started her journey, she lost 117 pounds in 11.5 months in one of our Virtual Gyms with the help of our sisterhood community. She ditched the excuses and COMMITTED to healthy eating and her workouts. NO short cuts. She stayed consistent and put in the hard work. She leaned onto her Fit Sisters and went ALL IN. Plus, she went from obese class 2 to a healthy BMI.  

She RAN after her God-given potential and she is proof, YOU can do anything that you set your mind to.  

It all starts with your mindset and committing to showing up for yourself. Click here to dive more into Hannah’s journey, you will want to read more about her transformation.  Plus, this sweet Fit Sister won the grand prize $100,000 for the Beachbody Challenge at our Annual Summit 2019! It was pure joy seeing her on stage.  

As your COACH, it’s my job to guide you in finding the fitness program and nutritional eating plan that works best for YOU and YOUR goals. With Beachbody on Demand, you have over 600 different workouts to choose from. We offer a variety of supplements and amazing sustainable eating plans. 

Where does this take place? 

My Body & Soul Virtual Gym takes place in a private Facebook group or in a Challenge Tracker app (iPhone or Android).

This is OUR place for inspiration, encouragement, motivation, and accountability while showing up for yourself and for others.

OUR place is a SAFE environment, so when you find yourself struggling open up, and share this struggle with the group and WE will all be here to help you and support you.

OUR place is here to CHEER YOU ON! Share your successes! We want to celebrate with you and keep in mind that your success may inspire and motivate others in the community group.

OUR place will be energized with POSITIVITY! Loving, kind, and respectful of one another. 

How will you benefit from my Body & Soul Virtual Gym? 

My Body & Soul Virtual Gym has the ability to change your life. The physical transformations that unfold are nothing short of inspiring, but the mental breakthroughs that occur are even more important! Our physical, emotional, and spiritual well-being are all very much connected, hence Body & Soul. When you are taking care of yourself in each of these areas, you are better equipped to handle what life throws your way and to live up to your God-given potential.  There are many ways to lose weight, but the only way to KEEP IT OFF is to change your pattern of thinking about nutrition, exercise, and YOURSELF!  

Sister, JOIN us! Let’s make the next 30 days count so you feel  >>>

STRONG, CONFIDENT, EQUIPPED, & EMPOWERED

Health and fitness is my PASSION and I find JOY in helping others achieve their goals. My goal here is to create an open environment to connect with others in an online group format where people can just SHARE and BE .

Whatever it is that you do to maintain a healthy lifestyle, I want to know all about it and I know others will want to also! 

You may be a dancer, a runner, a walker, a jogger, or a lifter and you may do Beachbody fitness programs already,  — but you are missing the accountability that keeps you GOING!  

But no more … NOW >>>  YOU have a SISTERHOOD COMMUNITY where you BELONG, in my Body & Soul Virtual Gym.   

How do you JOIN my Body & Soul Virtual Gym?  

START HERE by filling out this short form that will get us more connected. 

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Personal development

This summer, our Summer Wellness Club has been focused on feeling the way we want to feel. Feeling how we want is not just a physical goal, it’s also about feeling good mentally and emotionally. 

Working towards attaining wellness in all these areas IS focusing on your personal development! It is so important to evaluate where you stand in all areas in order to help yourself grow. 

Step one in personal development is taking stock of YOU. Think about your lifestyle, emotions, habits, thoughts, and energy. Take note of how you are feeling in these areas, and if you aren’t where you want to be in a certain area, SET A GOAL to change that. 

Step two is setting a goal to feel the way you want to feel. Below is a printable graphic that you can you use to write down your goals in 3 areas: physical, mental, and emotional. Make your goals as specific or vague as you’d like! 

Step three is setting a timeline for these goals. Personal development means that change will occur, but YOU are the one who gets to choose when those changes happen. Set realistic timelines for your goals so you can fully achieve what you want to in the time allotted! 

Step four is the MOST important step! In order to reach your goals, you have to recognize what will come in the way of reaching your goal. By being aware of the factors that will set you back, or prevent you from reaching your goal you are better prepared to combat them. 

Step five is recognizing where you can go for support! By knowing who you can lean on when you are struggling to reach your goals, you are helping yourself be accountable! Also, because you are never alone on this journey, feel free to reach out to me if I can help you in any way! 

Step six is to look back and reflect on your journey so far! Evaluate where you could be doing better, and where you are killing it! If necessary update your chart with a new timeline, new obstacles, and new support systems! 

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Healthy Shrimp Recipe

In the summer there are so many things to enjoy: the weather, fresh produce, and time with family! With all those amazing things, the worst scenario is being cooped up in the kitchen for hours on end trying to make a healthy meal! 

So, if you are in need of some quick dinner inspo that can keep you out of the kitchen and out enjoying what you love – this Hawaiian Pineapple Shrimp is the recipe for you! The best part? It’s a one pan meal! Easy, healthy, and perfect for summer. 

Hawaiian Pineapple Shrimp

  • Makes 1 serving (double or triple if you have more mouths to feed!)

Ingredients

  • 1 Tbsp. reduced-sodium soy sauce (can substitute coconut aminos)
  • 1 and 1/2 tsp. apple cider vinegar
  • 1⁄4 tsp. grated fresh ginger 
  • 1 clove garlic (finely chopped)
  • 2 cups shredded red cabbage
  • *3⁄4 cup raw medium shrimp (peeled, deveined, with tails removed) 
  • 1⁄2 cup cubed fresh pineapple 
  • 2 tsp. toasted sesame oil

Instructions

1. To make the teriyaki sauce-  combine soy sauce, vinegar, ginger, and garlic in a small bowl and mix well. Then set aside.

2. Lightly spray a medium sized skillet with nonstick cooking spray and put on medium/high heat.

3. Add the cabbage and cook by stirring frequently for 2 to 3 minutes, or until cabbage begins to wilt.

4. Add shrimp and cook, stir frequently for 2 to 3 minutes, or until shrimp is firm and opaque.

5. Add pineapple, oil, and teriyaki sauce. Cook for 1 minute, stirring frequently, until mixture is heated through.

6. Serve immediately and enjoy!

*You can use frozen shrimp instead of raw shrimp but make sure it is completely thawed before adding to the skillet! If you use thawed shrimp you do not need to cook it as long, so you can add the pineapple and sauce at the same time. 

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Creating healthy habits!

I know I’ve talked to y’all about the importance of establishing a morning routine, but today I want to emphasize the importance of creating healthy habits! A habit is defined as – a settled or regular tendency or practice, especially one that is hard to give up. 

Habits are difficult to start, but once you have established a regular practice they are hard to give up! This is great news! If you commit to making a habit, it will be ingrained into your day to day. 

The Summer Wellness Club is here to encourage you to feel the way you want to feel, and creating healthy habits is one way to do that! 

This Forbes article talks about the science behind habits and how to effectively structure your habits so that you can be successful in creating routine! Andrew Ferebee, the author of Knowledge For Men, says that all habits can be broken into 3 parts. 

  1. The cue – the internal or external trigger to take action 
  2. The action – the actual habit 
  3. The reward – the reward your brain receives from the action

Ferebee explains that some of the difficulty in creating HEALTHY habits is that there isn’t always an immediate reward. With unhealthy habits, like smoking for instance, you get a rush from the nicotine – the “reward”. He suggests that you reward yourself with something small after doing something healthy, like adding a dollar to a reward jar every time you complete a workout! 

James Clear, creator of Habits Academy, has compiled 5 tips to successfully create a habit. 

  1. Make it small! If you are trying to be more active, start with a jog every day not an unattainable 15-mile run.
  2. Think big picture! One jog a day, times 365 days is a huge accomplishment! 
  3. Chunk your habits! If you want to eat healthily, start by eating a healthy breakfast, then gradually add lunch, then dinner. This way you will be more successful and won’t get discouraged.
  4. The rule of 2! Things happen! You might miss a day, but the rule is only let yourself skip 1 day at a time. Skipping 2 days will put you off track and make it easier to slip back into unhealthy habits.
  5. Be patient! Making a habit does not mean instant change, but it does mean you are setting yourself up for success in the long run! 
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Strawberry Mint Popsicles

Summer is in full swing and I wanted to let you know that I’ve got a brand new support + accountability community starting. In the Sweat Sanity Challenge, we’ll be focused on creating a brand new habit for the month, sharing our usual delicious recipes that won’t derail your goals, keeping each other on track with our workouts, and more!

 If you are ready to be part of an incredible community of people lifting each other up… we’re ready for you! I’d love to give you the details on how to join us if you’d like! Just hit reply and I can send over the info.
Most popsicles are made primarily of sugar, sugar, and then a little bit more sugar for good measure… but not these! These are the perfect poolside treat and they actually taste GOOD and they’re good for you. What could be better?!  For the smoothest strawberry popsicles, you’ll want to blend all the ingredients on high speed until liquified. But if you do want a bit of texture, reserve some of the strawberries, adding them only at the end. Pulse the blender a few times to roughly chop them, before pouring the mixture into molds.  

INGREDIENTS
¾ cup of water
½ cup fresh (or frozen) strawberries
2 scoops Strawberry Shakeology (whey or vegan)
2 tbsp fresh lime juice2 tbsp fresh mint, chopped 

INSTRUCTIONS
Place all ingredients in a blender and blend until smooth. Divide evenly into four popsicle molds; freeze for at least 4 hours or until set. Don’t have Shakeology? Grab yours here!  
Exercise isn’t just about the size of your muscles or how fast you can run a mile, although those things are totally legit goals to work on. But deep down? People who exercise regularly tend to do so more before of that sense of well-being a regular workout provides #SweatSanity They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. Exercise can also be powerful medicine for common mental health challenges, including having a positive impact on depression, anxiety, ADHD, and more. Sweat = sanity.
If you could use a bit more sanity in your life… you know where to find me! Just comment below and I’ll get you all the details on the Sweat Sanity Challenge.    
JULY is your MONTH! I am so excited to see you this summer in one of my Online  Virtual Gyms.   Enjoying the sunshine, pool time, feeling great in your own skin, wearing that bathing suit you have been wanting for a few months, and creating habits that will carry you for months ahead.  Reach out and Let’s TALK!

With you in mind, body, and soul, 
Shanna