Didn’t expect to have such great results as I felt great before the doing the 7 days Bikini Cleanse.
Let me know if you have any questions at all.
My 2019 Diet/Lifestyle
For the last year now I have been maintaining and strengthening by using my treadmill, 2 pound weights and my yoga mat.
About 3 to 4 times a week I have dedicated 40-60 mins a day to working out with the intent to maintain my weight, strengthen my muscles, build endurance, and to get more flexible.
A day in the life:
(Im choosing to write it this way so that I can easily explain both diet and exercise)
Wake up: get kids off to school , grab my 44 oz diet dr pepper soda, eat a piece of candy (usually a mini reesse’s peaunut butter cup or a york patty) and either exercise at my house or twice a week I do mommy and me gymnastics for an hr with my baby boys.
*for healthier option substitute candy with piece of fruit. This is what wakes me up and what I enjoy eating. I am not saying its healthy its just my cup of tea.
I then hop on the treadmill. Some days I walk at a speed 5 at a very high incline for 40 mins and zone out to tv. And on other days I run sprints at incline 0. Alternating my speed from speed 4 to 7 (4 mins at speed 4 : 3 mins speed 7)
I will incorporate 2 lb weights when walking on my treadmill and also when I am stretching after my run.
I always cool down by stretching. I believe this is a great way to keep your muscles long, lean and your body limber.
**I am trying to get back my flexibility. My husband and I are currently in a “split off” on who can get their splits back fastest. The whole family is getting competitive and involved on this.
After I work out, I drink a glass of water and protein drink. My fridge always has light muscle milks in them. I pour the pre-made drink on to a cup of ice and enjoy.
If I have time I will eat a sandwich around 1 and a normal sized dinner around 6-7.
This is a very brief summary of my lifestyle/diet, so If you have any questions at all feel free to ask either on my comments on instagram (I see those way before I get to my DM’s) or feel free to ask on here via comments.
Have a great weekend!
Best
Shannon Bird
Would You Rather
on a serious 📝 : would you rather
eat📍
a) In-N-Out
b) Chick-Fil-A
c) McDonalds .
d) other .
e) none of the above ☝🏻 .
? .
🍔🥤🍟
The Truth Why I Quit Being an NBA Dancer
NBA Dancers Reveal Culture Of ‘Brainwashing,’ Unfair Pay And Eating Disorders
see post here
This article was brought to my attention a few days ago and I have been encouraged over and over again to share my personal experience while dancing for the NBA Utah Jazz.
I’ve been encouraged many times this week by people who know my experience while dancing for the NBA.
.
But the truth is, I already have.
.
A couple months ago I sat down for a podcast interview with @tsinspires and when we started talking about my experience dancing with the Utah Jazz, I completely broke down.
.
I’ve never bullied like I was in my entire life!
.
Once a week at practice we would get weighed and have every inch of our bodies measured ( necks, ankles, you name it) At 5’8 and 115 lbs I was held after practices by my coach.
She would tell me I needed to lose weight by game day otherwise I wouldn’t be able to perform bc I wouldn’t look good enough in the costumes.
.
From day one this lady had it out for me. She openly admitted she never wanted me on the team and wanted a girl who had danced for her on drill tream instead of me. I was only chosen by the judges and interview panel.
.
It was a toxic environment!
.
I developed an eating disorder and thankfully was caught and humiliated by my little sister. And by the grace of God I was able to build up enough courage to quit!
.
When I quit she had me come down to the arena and turn in and hand off to her former drill student my warm ups , uniforms and severly worn shoes. She was all ready ready to go. She had been learning the routines the entire time. Confirming that her plan all along was to bully me off the team.
.
Fast forward to the day I was proposed to we hoped on a plane heading to SLC. In the Philidalphia airport I ran into the Jazz girls flying to Europe (my old team)
.
Right then I recognized the hand of God. I was going to be at that airport one way or another. I’m just glad I was there eating disorder free and with Dallin next to me.
Prince Charming
romper (shein – comes in three amazing colors) / flats (tory burch) / glasses (nordstrom)
we all have our thing .
this is mine .
Prince Charming …
.
44 oz diet Dr Pepper
2 shots coconut 🥥
1 shot vanilla 🌴 .
= 5 mins of bliss 😊
“The Skinny” on how I got skinnier
Have you ever woke up, jumped on the scale and you were somehow 4 or 5 lbs lighter?
Well, that happened to me this morning!
2 weeks ago I weighed 121 lbs, this morning I was 116.
So how did this happen?
I have to be completely transparent here I did NOT join the gym to lose weight! I did it as a social thing to hang out with friends while my husband skied, for the daycare and for the swim lessons for our upcoming trip.
I actually was extremely happy where I was and was more nervous to workout because in the past I always bulk when I do. I am naturally an athletic build and I always put muscle on quick. I had flashback memories of being weighed as a professional dancer and having to place my foot on the seat of a chair as my thighs would get measured for the NBA and being told my thighs were getting too big as we continued to workout like men. Barbells and all kind of heavy weights that make my thighs bulk!
I like to be lean, tone and fit.
So heres how I’m doing it:
7:00 (occasionally will have a Quaker brown sugar oatmeal packet in hot water, but lately I don’t bc it makes me have to go to the bathroom mid run every.single.time. I work out! lol)
9:30 am drink 22 oz of diet soda (get 44 oz cup bc you will be drinking the rest later) I get diet dr. pepper , plastic cup – never styrophome – , on the rocks aka pebbled ice
10 am drop kids off at gym daycare, check to see if there are any dance/zumba classes going on, if it’s a weight lighting class, I walk right past it and hit the treadmill and stair master.
Time for Cardio!
Treadmill (20-30 mins)
min : speed
1-7 – speed 4or5 to warm up for 7 mins
7-10 – speed 7or8 run 3 mins
10-17 – speed 4/5 slow jog 7 mins
17-20 – speed 7/8 run 3 mins
You can stop -or- if you CAN keep going –GO FOR IT!!! Do one more set!
20-27 – speed 4/5 slow jog/fast walk 7 mins
27-30 – speed 7/8 run
You will be sweating! I sweat even more when I have caffeine before my run on an empty stomach. It acts like a stimulant. Sweat literally drips from the most random spots like my elbow creases and behind my knees. It’s the best feeling in the world!
Stair Master Time
You just ran and should be pretty tired, but climb up that stair master and just start slow. We’re going to do intervals again.
min : level
0-7 : level 6
7-10 : level 16
10-17 : level 6
17-20 : level 16
only do 2 sets
And then I stretch! For like 20 mins. It feels so great! And you will feel amazing.
Lunch
protein shake ( I get this from my gym cafe, or you can make your own) ingredients: peanut butter, banana, water-or- almond milk, ice protein.
& sometimes well just eat a yummy PB&J
3:30
Drink rest of your soda (22 oz)
& if you’re starving a light muscle milk
Dinner
Mon/Wed/Thurs/Sunday I cook
Tues/Fri/Sat we go out
Eating out options
protein style (lettuce wrapped around cheeseburger @ in & out, foot long on flat bread at Subway, sushi roll, Cafe Rio
Dessert
raspberries with dark chocolate chips inside (our faves)
hot coco
yogurt with sprinkles
Make sure you’re drinking plenty of water throughout the day. If you have ANY questions at all. Please feel free to ask.
*if you were like me and thought soda bloated your tummy, wrong! I learned this trick fitness modeling. Diet soda is a diuretic and controls bloating and swelling
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