To My Muscle Babes For New Years! Please Read If You Have A Chance!

To all my muscle babes out there, all of you, from NPC, IFBB, WBFF, UFE, APF, IPF, NAPF  and all the other organizations out there. To all my bodybuilders, crossfitters, strong women, powerlifters, powerbuilders, atheletes, gymrats, fitness models and fitness gurus... This post is for you. From all you natural and unnatural athletes, to the vegans and vegetarians,  keep doing what you are doing , what you are doing for your body takes discipline, it takes commitment and it takes a serious life choice.

This year I wish you the best success in all of your fitness goals.

Beyond that though I wish you this:

1: I wish you the ability to love your body in every form, from off-season and on season and accept the amazing things a female body can do

2: I wish you the utmost health, as some of the training is intense and excruciating

3: I wish social media is kind to you and accepts the muscles on a female is beautiful and takes commitment and regiment to get the strong bodies we work hard for.

4: I wish balance. I wish you all to be able too maintain the balance of life, work, relationships, and training into a better balance so you enjoy life just a little bit more so

5: I wish you compared yourself a little bit less to every other Instagram chick out there  (yes we all do and I know you have) and accept yourself and all that you have accomplished. Also remember as much as you wish to be someone else. Someone is staring at your page wishing to be you. Love who you are,  it's who you were meant to be.

6: I wish you talked a little bit less about the other people around you and focused a little bit more on your goals (we are all guilty of this).

7: I wish you focus on the ones around you and learn to get gratification from real-life people instead of living off followers and likes from strangers you have never met.

8: I wish that you stop letting social platforms determine and dictate your moods based on comments and instead embrace your accomplishments

9: I wish that you find an honest relationship with a significant other who values you more than the filtered Instagram models that you continuously compare yourself too

10: I wish you to be the same person you are in person, online and in different environments . Don't be afraid.

11:  I wish you The ability to hold and maintain motivation and the mental strength and power to endure the training.

12: I wish you positivity and a strong mindset to stop doubting yourself, your ability or your direction in life. You are doing just fine.

13: I wish you keep doing what you love and let no person, no financial situation and no obstacle stop you from success.

14: I wish you all the best.

Happy New Year. 2018 will be one for the books!! Xo

Bodybuilder's Really Aren't Assholes- New Years Tips for Newcomers and Seasoned Bodybuilders

For many of my fit and competitive friends and followers, we all dread the gym rush and population explosion within the gym for the next few months as New Years resolutions are made and newcomers of every shape and size join the gym environment to jumpstart on their new fitness journeys.  As much as many of us may dread the overcrowded gyms for the time being, I am asking everyone to remember your first time in the gym. The  intimidation factor, the lost look you had when exploring how to do each exercise without looking like an idiot, the hopelessness as you compared yourself to the surrounding athletes who have been seasoned in the gym for some time.

Do me a favor, do yourself a favor and welcome the newcomers in with open arms. The thing I hate hearing most as a personal trainer from my clients, is the fact that the gym Intimidated them because of the types of people working out and making comments to the newcomers at the gym.  I spend more time as a trainer helping people get into their comfort zone in the gym, than actually lifting due to the fact that they are terrified of being judged by others.

If someone asks how to use a machine,  take a minute and show them how to use it properly. The overweight person on the cardio equipment? Strike up a quick conversation and offer some inghtful advice to help them stay motivated throughout the year.  The bodybuilding community has a very gray reputation, as some of us are known as motivators and inspirational drivers, others are known as douchbags and ego lifters. Let's keep the positive vibes within the community and show the gyms and people within the community that bodybuilders and fitness gurus are loving, caring and helpful people.

To the current gym athletes - Don't be a stuck up asshole. Don't ego lift or mean mug just to intimidate new members, who knows one day you could be on stage next to them.

For those of you starting your new years with a lack of direction,  here are a few simple tools to get you started:

- Create a goal each week and stick to it. So if your goal is to lift 3 days and do 2 rounds of cardio, keep yourself accountable.  The first few weeks are the most challenging, but if you stay consistent and on a routine your body will adapt and changes will begin to happen

- Find accountability.  If you have some additional money, invest in a personal trainer. They will help you reach your goals faster, help you stay accountable and give you workouts to follow on your own. A nutrition coach also is a wise investment if you have the money, shoot me a message if you need a referral for some great coaches to work with.

- Clean out temptation.  Rid your home of anything that will tempt you from diet destruction. Any foods that can trigger a binge or ruin your diet throw them away.

- Invest in quality supplements and vitamins.  Protein, preworkout, creatine,  Bcaa's and vitamins are essential to helping your body reach the goals (see my blog post on Titan Nutrition) for a detailed description of what each supplement does. Click here to explore, order and sample Titan Nutrion Supplements. They are the only company I use and trust to reach my goals. Use discount code SHANNON for 20% off your entire order.

- Don't give up. Change takes time, consistency and patience.

You Asked, I Answered...

I have had  an outpour of responses from both Instagram and Facebook with certain curiosities about my training.  Here are

some of the most common questions I was asked.

What Carb Ratio Balance do you balance with in your off-season? - A.W.

I don't follow a particular carb ratio balance. Each season fluctuates my carb intake. Currently I am at 70g of carbohydrates a day. 30g with meal 1 and 20g pre workout followed by 20g post workout. My  coach typically plays around  with my carbs throughout the season. I have a very sensitive reaction to carbs so minimal carbs work best for me in order for me to grow each season.

How Old Are You? What's Your Diet? - R.M

Currently,  I am 25 years old, my diet consists of lean proteins like chicken and Turkey. Lots of green vegetable, rice and oats, eggs both whole eggs and egg whites. Whey isolate protein and natural peanut butter. I eat the same types of food year round, however my portions, the number of meals and how I eat them changes.

How Do You Train to get big round shoulders like yours? -P.L

Train with Intensity and Cut off all distractions.

This is my current shoulder workout:
-Seated DB Shoulder Press: 25lb-2x12, 35-1x8, 45lb-1x8, 55lb- 1x8, 65lb-1x8, 75lb- 1x8
- Seated Front Raises: 25lb- 5x10
-Seated Lateral Raises: 25lb- 5x10
- Kettlebell Swings: 25lb- 3x15
- Single Arm Shoulder Press: 35lb-5x8 (each side)
- Row Grip Pull-Ups: 3x10
- Shoulder Press Machine: Dropset- 120lb x8, 100lb x10, 80lb x12, 60lb x15, 40x until failure
- Single Arm Cable Front Raises: 1 set-Burnouts Each Arm 25lb
- Single Arm Cable Lateral Raises: 1 set-Burnouts Each Arm 25lb
- Cable Crossovers: 45lb- 5x25


Is it Tough Dealing with the Stereotypes (Feminine and Pretty)? Do You Even Acknowledge Stereotypes?  - A.M.

After having a larger amount of muscle mass for sometime I am much more comfortable with accepting that I am different than the typical stereotype female. I still maintain a feminine look (although some might disagree) and have already accepted that I will never look like the standard stereotypical female and I am okay with that. I am happy with what I have achieved. My fiance loves me and supports me, I have an amazing team at War Room Nutrition that help push me to my limits and my amazing sister, brother-in-law, and friends who stand by my side and that's all that I care about in regards to opinions.

High Volume Training Vs. Low Volume High Intensity?  When to Switch? - G.W.

During my off-season my current training involves all high volume training 6 days a week. I train each muscle isolated, so I have a solid recovery time between each muscle group before I train again.  This helps me build strength and grow my muscles . During my prep season I always train with low volume and high intensity, I am not looking to increase my strength during my prep season so maintaining my muscles shape and fullness is ideal. Low Volume with high intensity for me carves out detail, prevents injuries and ensures the best development of muacle shape

 Can the same Nutrition plan be implemented for various types of people? - V.B

I am not an expert by any means when it comes to diet and nutrition. Yes, I am educated in nutrition and do online coaching.  However each individual is different and different bodies with different goals require different types of nutritional guidance. So the answer is No, each individual will require a nutritional plan catered to their needs, it could mean the difference of 10g of carbs, etc.  each individual responds uniquely to different types of programs.  That is why it is crucial for competitors to stick with the same coach throughout each season, as your body adapts and changes with your program plan, your coach is able to analyze how your body has responded through the changes and can create beneficial changes as time goes on.

What are your weak points of your Physique? - J.Q

Competitors are always trying to progress but never perfect. My weak areas are my hamstrings and glutes so I train legs twice a week in order to maximize my progress during off-season.


Do You ever eat unhealthy? 

Bodybuilders are regular people too. We have food cravings, cheat meals, and even full-on guilty binges. It's part of life, part of being human. We eat like shit on occassion We crave sweets and carb-laden foods. The difference though between a bodybuilder and a normal person is that we have a limit. We know when its time to diet and restrict are caloric intake and we can do it with a flick of a switch.

My cravings typically involve gummy candy. Let me tell you something, I can eat the shit out of candy. Like $30 worth of gummy worms in under ten mins.

Curious about your workout schedule in all aspects, and kind of related, can anyone get your physique if they put in the work, or is it genetics that make a bodybuilders physique? - M.M.

There is a misconception about training as a bodybuilder that many people have a hard time believing. I'm going to say this as easily as possible.

My workouts are very simple and boring. I do not do crazy workouts or intrinsic type movements. I train hard  and as long as my body can handle. I eat to perform and refeed when I am told to.

My life is very routine and regimented and I live off schedules and routine.  I will say this. My training style involves isolating single muscle groups each workout. It seems to work best for my body and I have had the best success  for overall growth and strength with isolated training.  This may be not  work  best for your body...remember everyone is different.

My current training looks a lot like this:

Sunday: Cardio and Leg Day with Coach Bill Tocco
Monday:  Cardio and Rest Day
Tuesday: Cardio and Back
Wednesday: HIIT and Legs - Hamstring Dominant
Thursday: Cardio and Arms (Both Biceps and Triceps)
Friday: Cardio and Shoulders and Abs
Saturday: Cardio and  Chest with Coach Bill Tocco

My training during off-season involves a ton of supersets with heavy weights.

For example for legs I'll squat 315 for 6-8 reps then superset with weighted walking lunges or Bulgarians. I'll take a nice 2 min break in between and repeat 3 times and then increase weight and continue with working sets until my form gets sloppy.

I 100% believe that anybody can get to the level of a competitors physique as long as they have the time commitment, financial stability and overall goal to step into that lifestyle.  Routine is very crucial to develop a substantial physique so as long as the key elements of training, diet, and rest all line up and are consistent daily along with proper guidance, anybody can get to the physique level that they wish to obtain.  

You Wouldn't Look So Bad If You Cut Off Your Arms

So I'm  sitting here on Sunday night with my family feeling blessed to have so many amazing opportunities up and coming in my life and I happen to see a fresh comment on a social media platform bashing me, my physique and telling me that I look like a man. They also went on to state that I wouldn't look so bad if my arms were cut off but my face still looked like a chipmunk.

Now imagine for a moment that you are in my situation. Imagine all your insecurities are surfaced fro m one social comment and from that one comment every good mood and mindset has just been ruined. That is what happened to me. My mindset and mentality just got crushed.

I think I mentioned before how as a female who packs on a large amount of muscle, I already am self conscious at times about my size and manliness qualities. However as it takes me months to learn to love and accept myself. One moment ruins all the progress. I'm not writing this as a pity party and to shower me with compliments.

I'm writing to make myself accountable. Yes I publicly post photos of myself on social media and yes it does allow anyone on the internet to comment their opinion. It's a comment, as much as it pains me to read from a stranger who knows nothing of my struggles they are entitled to their own words and opinions.

This sport as I have said before and I will say it again has allowed me to recognize how social media and society determines beauty standard and it's absolute bullshit.
I love being different. We each are and as much as one person can bring me down, I'll get back up- Keeping kicking ass and doing my shit.

Thanks for reading my venting blog xo

Shannon

Post Show Truths for a Bulimic and Alleviating the Self Hate

WARNING: This blog post contains triggering words and predicaments that may create triggers for those struggling with eating disorders, please be advised when reading.

"You Are Not Fat.  You Have Fat.  Also, You Have Fingernails, But You Are Not Fingernails".

Post Show has definitely set in for myself and I am feeling the pressure of remaining lean and at a maintainable weight as well as fighting constantly with my bulimic behaviors.  Some days I think to myself "Screw it I will just get fat and Kyle will still love me,"  I know its pathetic but I also want to enlighten you for a moment as those who have never competed or struggled with an eating disorder understand how the mindset of someone like us works.

Having an eating disorder at such a young age and finding bodybuilding to help alleviate and save me from the destructive behavior has been a blessing and also a mentally draining mind fxck as well. Basically because the eating disorder behaviors never go away they just are reconfigured into whatever hobby is taking more control over your life.  Having an eating disorder is a job, you struggle day in and day out with self hate and letting food and numbers determine your self worth and happiness.  The relationship is a challenging yet comforting one for those of us who deal with eating disorders.  Food is continually separated into categories of "good foods/ safe foods" and "bad foods/fat foods"  Basically the deeper you get into the eating disorder the safe food list grows smaller and more restrictive and the bad foods list grows longer and longer.  The calorie counting, weight on the scale, sizes of clothing are all seen as numbers and basically determine your worth when struggling with an eating disorder.  The smaller the number the better you are; remember this is the inside thoughts of myself and those struggling with eating disorders, not thoughts within normal society.  As I moved my eating disorder tendencies into the sport of bodybuilding I realized that although the sport is consumed by food and exercise it is a way that is more routine and regimented.  Weight still plays a large part in the sport and so does calorie and dietary restrictions, however for me it was a much safer way to enjoy my life and be able to develop a better body confidence.


Many of you read my blog post about struggling with my bulimia nervosa, but now that I am post show and going through the holiday season it gets rough.  I apologize now to any of you who get triggered by anything I am about to describe.  Post show for me is the worst, the mirror becomes my sanctuary and biggest truth for me.  4X daily (at least) I am checking to see if my abdominal muscles are still visible, I stress over my weight and make sure I am still maintaining a reasonable off season number and I also try as hard as possible to stay within the reverse diet that my coach gives to me.  It is a tedious and mentally draining process.  As the numbers on the scale fill up, I feel like a complete failure as an athlete, person and competitor.  I pinch and prod my skin and it begins to fill back out with water and fat.  I do a lot more crying then I need to and I begin to feel ashamed of myself.  Again, this is all part of my eating disorder and my post show mental state.  I also hate myself for craving food that I so desperately want to eat but know that I shouldn't because it is not on my off season reverse diet.

Another problem that I want to bring up for me personally is that typically I begin my preps much sooner and they are much longer then a standard competitor.  As many competitors diet anywhere between 12-18 weeks, my preps typically are 25+ weeks.   This is both because (1) I tend to hold more fat in my off season and (2) I am genetically blessed to have a very good amount of natural muscle that we attempt to hang onto, so doing a much longer prep allows me to conserve much more muscle . I am allowed refeed meals, however they are very controlled during prep season as my coach and I always plan out what I will be eating for each meal. As for post show I try and find balance, and I am going to be honest with you, dieting and restricting for that long, for basically anyone, but especially someone like myself struggling with bulimia, a binge and purge episode is fairly common for myself post show.  Basically without getting to graphic, anything that I am craving throughout that day I consume massive amounts of it to the point where I am uncomfortable and then forcibly allow myself to purge (vomit) the excessive amount of food out and aid the rest using laxatives.  Typically after about two binge and purge episodes my body feels like shit, I am mentally and physically drained and I am emotionally tapped out.  I understand 100% this is not normal, I also have seen multiple therapists as well as rehabilitation services however, eating disorders are a challenging addiction to overcome.  Unlike a person addicted to drugs, a person with an eating disorder has to eat to live.  When you are addicted to drugs you can put the drugs in a box and hide them away (metaphorically), when you are addicted to food, you cannot avoid food, you have to eat to live.

This Photo was 2 weeks post show 3 days after a binge.
I thought this photo showed my fat rolls, my leg fat, my sloppy extension
placement and all around I hated this photo.  However, I wanted to post
this to show you the distorted way that my mental state can get as I come off of a show.
Sitting here two weeks later, I am not completely disappointed in this photo but still trying to
accept it. 

I have accepted that I had a relapse in my recovery this past month and I have made it a very hard attempt to try harder as I recover and accept that everyone has their struggles.  Life is full of struggles and temptations, up and downs. How we as humans utilize those experiences and overcome from our struggles to create triumphs is what make us grow as individuals.

Kyle, thank you so much for remaining supportive through my self hate moments and helping me get my mindset back into a more focused and controlled state.  Thank you for loving me in every state my body is in and reminding me that in order to be a champion I must embrace every process of my body and just ooze the confidence that you know I have.

To everyone who took the time to read another personal excerpt
from my life.  Thank you for listening.  I hope this opens you up to the realization that we all struggle and we all make mistakes and have to try harder with each attempt in order to grow. Please reach out if have any questions I will attempt to respond to each of you.

Tips for Surviving the Holidays...

As the holidays are here and for many of us competitors and athletes it's a time to relax and begin an off-season of growth and development to begin conditioning for the next season. I know for some of us it also can be terrifyingly overwhelming to have the freedom to choose what to eat.

I have heard time and time again about the fear of freedom and I am definitely one that also deals with that fear. I have to say though, this is the first year I have come to terms with the holiday festivities and learning what the true meaning of balance and living is all about.

As many of us dedicated athletes and competitors we sacrifice a ton to progress in our passions. We give up holidays, family gatherings, delicious food and other activities in order to be successful in our goals. This is the time to enjoy. I have said it time and time again but we have one life, we all deserve to have a passion and dream but we also cannot forget the people in our lives who have helped make it all possible. Today and for the next month (at least) should be a time to find balance and accommodation to be able to spend the moments with family and enjoying the balance of food and festivities. It is possible to go through the holidays without gaining weight, it is possible to enjoy yourself without full out bingeing.

Make it a point this Holiday season to give back the time you sacrificed with your family. A few tips that I try to keep in mind:

- Keep your diet and food talk to a minimum, unless someone asks , keep to yourself about it.

- Have a normal breakfast and try to eat as normally as possible, utilize the main holiday meal as you would for a refeed day, personally I typically add in an additional 30g protein shake during the day and one pre refeed meal as well to ensure I am getting my protein in for the day.

- Remember one day of eating of your diet won't harm your body in the slightest, you may have a bit of weight gain the next day but it will normalize again within a few days.

- Stay hydrated. Keep your water intake the same or even higher throughout the day.

- If you can get a quick lift in or a half hour of cardio in that day, take advantage of it.

- Enjoy yourself and do not have the slightest bit of guilt enjoying your day. You deserve this.

- Remember the Stage will always be there, your family will not. Remain Greatful and Blessed.

- Remain Thankful and Blessed and have a Happy Thanksgiving!

What Do I Eat? Why Titan Nutrition...

A bodybuilders diet is pretty routine and regimented.  As I mentioned in a previous blog post, each competitor has different seasons, their off season and on season.  For myself and many others, we don't necessarily stop dieting when our season is over, we start by reverse dieting, to integrate our water and carbohydrate levels back to normal and from there we typically will follow a pretty routine diet through off season with weekly cheat meals to allow for a bit of balance.  I also am very regimented with my supplemental intake as well.   I am very adamant  about Titan Nutrition products after being introduced to them while living in Manhattan, KS. I loved the moral and ethical standards of the company, the clean ingredients, the company who cares about the consumers and overall ingredients that they put into the product.  I have noticed significant improvements in my physique since switching over to them and I highly recommend them to anyone who is willing to make a switch.  I promise once you go to Titan you wont want any other brand.


Throughout the day on my off season here are some of the essentials I take.

- Titan Nutrition Multi-Vitamin : Contains horomone support for females and prostate support for males, includes 2000 IU of Vitamin D for calcium absorption, zinc, magnesium, antioxidant blends, digestive enzymes.  This is essential in helping peak performance and ensure your body is getting adequate vitamins and minerals that your body may not be getting enough of.  I take 2 capsules in the morning and 2 capsules at night.

-Titan Nutrition Micronized Creatine 5g: If you are competing then you know how essential creatine is, I prefer Titan because its Pharm grade and one of the cleanest qualities that you can get. Creatine reduces the amount of protein breakdown and increases the size of muscles by pulling water in with along with nutrients for improved function and recovery.  5 g once a day, I like to mix mine with my morning shake, since I have a tendency to forget to take it.

-1tbsp of Sugarfree Metamucil - This helps keep my digestion regulated through every stage of prep, adding in essential fiber, it helps lower blood pressure, and regulates glycemic control.

-1 tbsp of Apple Cider Vinegar - Click here to read, ACV has an endless list of benefits to the body both internally and externally.  Offseason I have ACV 2 a day, once in the morning and once at night.

- Titan Nutrition Whey Isolate Protein - Isolate contains minimal carbs and fats and this particular brand contains a protease enzyme which is added for absorption and anabolic activity.  This is also the fastest absorbing protein which allows large amounts of aminos to be shuttled directly into the muscle tissue and stimulates longer states of protein synthesis.  Isolate also increase nitrogen retention, greater cell volume and better muscle recovery.  I typically have 3-4 shakes throughout the day.

-Titan Nutrition BCAA's - Freeform BCAA's that get directly into the bloodstream.  It has a ratio of 2:1:1 of leucine, isoleucine and valine.  These aminos are shown to stimulate muscle protein synthesis and prevent muscle breakdown during training. I typically try and drink these throughout the day.   

- Titan Nutrition Kre-Ex Pre-Workout - Everyone has their own brand of preworkout they prefer, if you are looking to try something new, give this one a try. Branched chain amino acids, creatine, Amazing energy and kept me clear and focused for my entire workout.  Contains every enzyme, amino and energy that you need to have a full blown pump workout.  Click on the link for full composition of product.  I take this 30 mins before my lifting workout for the day.

-Titan Nutrition Activ8:  I take this in replace of coffee in the morning sometimes in order to start my day.  Gives me energy that is able to be maintained throughout the day without the crash, very mild and not overwhelming, also can be used as a preworkout for those who have a lower tolerance to preworkouts. Anytime I need an energy boost throughout the day, I just give a quick chug of this.


-Titan Nutrition Highly Branched Cyclic Dextrin : This is essential during my offseason.  It helps replenish my glycogen levels after my workout and provided my muscles with sustained energy and fat burning energy throughout the rest of my day.  I take this as an intra-workout with water.

Food Intake:

I work directly with my Bill Tocco, of War Room Nutrition for both my on season and off season diet.  Although I can say that most of us have a staple of eggs, chicken, rice, oats and some other essential vegetables and foods, each individual is different.  Some individuals require many more carbs and protein on their off-seasons while others require less.


If you are waiting to for a sign to get your ass into shape for the new years, or have a goal for the 2018 bikini season, now is your sign.  Shoot me a message and I will make sure you get the best deals in order to reach your goals. 

For all of my blog readers for a limited time: Try any of the Titan Nutrition Products now for 20% off with my discount code SHANNON.