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
Ok, so questions.
Do you WORKOUT everyday?
If you dont eat oatmeal are you not hungry until lunch?
So, you work out about an hour?
If you cook what kinds of things? Protein and veg?
So leT me get this straight….you drink a diet coke, muscle milk and tHen have a lettuce wrap for dinner? And add 70 minutes of cardio. Ya no freaking duh you lost weight. This is restrictive and unhealthy and i cant believe you would put this out there to encourage others to do so as weLl. You should really consider the impact your platform has on others (especially young girls). This post is ridiculous.
thank you so much for sharing with us! how often are you doing these workouts? and would seltzer work instead of diet soda?
I dont even know where to begin… as someone educated in nitrition This is starving Yourself!! This is Extreme caloric deficienY. Also diet soda is absolutely horrible for you and yes 100% it will bloat you any nuTritionist will tell you that. Girl you should be focused on health and this way of Eating isnt healthY period.
I agree with anon, this is unhealthy (for you) and irresponsible to share with the impressionable girls who follow you. Anyone with sense knows this kind of “diet” is not sustainable and reeks of an eAting disorder. kayla itsines of BBG IS a true example of how to maintain a healthy body and weight the right way. Please ladies, take note! And Shannon, get a grip. #headpat
Salad
Avocado
Lime
Tortilla
GB2456
I AGREE WITH ANON, THIS IS UNHEALTHY (FOR YOU) AND IRRESPONSIBLE TO SHARE WITH THE IMPRESSIONABLE GIRLS WHO FOLLOW YOU. ANYONE WITH SENSE KNOWS THIS KIND OF “DIET” IS NOT SUSTAINABLE AND REEKS OF AN EATING DISORDER. KAYLA ITSINES OF BBG IS A TRUE EXAMPLE OF HOW TO MAINTAIN A HEALTHY BODY AND WEIGHT THE RIGHT WAY. PLEASE LADIES, TAKE NOTE! AND SHANNON, GET A GRIP. #HEADPAT
Shannon, i normally find you harmless albeit a little reckless,but this blog post is just IRRESPONSIBLE. of course you lost weight! Your diet is RESTRICTIVe and you aren’t hydrating properly. don’t you have a background in nutrition? You should not be posting this for others as a guide for how to lose weight. Perhaps your intention was just to show how you did it, but you have to know poeple who follow you will copy it. you won’t be able to maintain this diet without consequences to your physical health. i hope you know that, but just in case. please RECONSIDER this post and speak to a nutritionist in the meantime who will be able to guide you on how to fuel properly for workouts. i also shudder at the thought that your children are seeing you eat this way. You have a daughter!!!!!!!!!
This is awful advice. You’re losing weight because you’re starving (and eating junk)! I’m really sad that you’d promote this 🙁
dont agree with this at all. No wonder why you lost weight. Anyone can lose that mych weIght doing cardio but its not sustainable and not good for your body. Strong is the new skinny honey keep up with the times. I dont think you should be sharing this with the world. I am a CPT ceritified and this is all incorrect to what We shouLd Be Doing with our bodies. I hope you take this down.
THIS POST IS HONESTLY SAD. DISCOURAGING TO ALL OF US. THIS IS NOT A HEALTHY WAY OF LIVING. ANYONE CAN LOSE THAT MUCH WEIGHT EATING WHAT YOU EAT AND WORKING OUT THAT MUCH, IT IS ABOUT EATING AS MANY WHOLE FOODS AS POSSIBLE GIVING YOUR BODY THE NUTRIENTS IT NEEDS TO BE STRONG AND HEALTHY. I REALLY HOPE MY YOUNGER DAUGHTERS DON’T SEE THIS, THIS COULD DESTROY THEM.
YiKes… alot of negative feedback… to me it sounds like you are doIng a fasted cardio in the morning… a protEin shake is Great for muslce recovery… Perhaps the rest of the Day is very vagues as far as macros go…. protein/carbs/fats…. diet soda may work for you and thats great… everyone has their oWn plan of what a healthy lifestyle looks lije!
I have to agree with what others have saiD. I’m sure you meant well, but Young girls read your blog. ThIs could cause a lot of harm. Please rethink this post.
I’ll be honest. This is one of the first posts that i’ve read on your blog and I don’t think you went about this the right way. Diet can definitely make a difference, but you have to make sure you’re doing it correctly.
I personally lost 6 pounds in two weeks. I, too, am down to 116lbs. How did I do this? By completely cutting out soda, by limiting the amount of sugars, wheat, and dairy. (Whole30) I honestly feel great. I’m eating more veggies, less sugars and less processed foods. I ultimately did this diet to figure out what was irritating my IBS (Irritable Bowel Syndrome).
I think your post had good intentions, but I fear for the lady reading this who thinks that she needs to only drink protein shakes, diet soda, and oatmeal in order to lose weight. I think you also missed the mark at WHY you were “Dieting”… for more energy? For more balance? IT seems like you just wanted to drop unnecessary pounds just to show that you could.
I’LL BE HONEST. THIS IS ONE OF THE FIRST POSTS THAT I’VE READ ON YOUR BLOG AND I DON’T THINK YOU WENT ABOUT THIS THE RIGHT WAY. DIET CAN DEFINITELY MAKE A DIFFERENCE, BUT YOU HAVE TO MAKE SURE YOU’RE DOING IT CORRECTLY.
I PERSONALLY LOST 6 POUNDS IN TWO WEEKS. I, TOO, AM DOWN TO 116LBS. HOW DID I DO THIS? BY COMPLETELY CUTTING OUT SODA, BY LIMITING THE AMOUNT OF SUGARS, WHEAT, AND DAIRY. (WHOLE30) I HONESTLY FEEL GREAT. I’M EATING MORE VEGGIES, LESS SUGARS AND LESS PROCESSED FOODS. I ULTIMATELY DID THIS DIET TO FIGURE OUT WHAT WAS IRRITATING MY IBS (IRRITABLE BOWEL SYNDROME).
I THINK YOUR POST HAD GOOD INTENTIONS, BUT I FEAR FOR THE LADY READING THIS WHO THINKS THAT SHE NEEDS TO ONLY DRINK PROTEIN SHAKES, DIET SODA, AND OATMEAL IN ORDER TO LOSE WEIGHT. I THINK YOU ALSO MISSED THE MARK AT WHY YOU WERE “DIETING”… FOR MORE ENERGY? FOR MORE BALANCE? IT SEEMS LIKE YOU JUST WANTED TO DROP UNNECESSARY POUNDS JUST TO SHOW THAT YOU COULD.
This is disgusting. I dont even follow you but saw something On another Site about this post. Good for you if this “works for you” but what you are promoting is an eating Disorder and encouraging other girls/women who follow you that they too could look like you if theY basically starve themself all day and do 70+ minites of cardio. Diet dr pepper literally has no nutritional value and yes, it does bloat you so im not sure what kind of whack job nutritionist or fitness expert Gave you that advice. Not only that but its sad this is the example you are setting for your kids, your daughter in Particular. This post is in such poor taste and tHe fact that you Are getting offended by it shows how delusional you aRe. I get your intention behind the post but i dont think You realize what kind of harmful behavior you are pRomoting.
This has got to be a ‘joke’ or something stupid and ridiculous
This post is in such poor taste abd is honestly dIsgusting. I dont even follow you but saw something on another website about this post. What You are promoting is an eating disorder. “Yes girls starve yourself and do 70+ minutes of cardio and you too can look like me!”. Good for you if this method “works for you” but im not sure why you felt that sharing this would be beneficial to others. Also dont know what kind of whack job nutritionisT told you that diet dr pepper was good for working out and a diuretic. Diet dr pepper literally has no NUTRITIONAL value whatsoever. Its also sad that this is the type of behavior that will reflect on to your kids, specifically your Daughter. I honestly hope you seek help.
I hope your daughter never comes across this post. Its uneducated and gRossly misleading in terms of a healthy lifestyle. You should remove this post
as a fellow blogger and mother i feel like you should remove this post. Maybe YOUR intentions were good but as you can see from the many, many negative comments you’re RECEIVING you may have made an error in judgment by sharing this with the wOrld. Further, you should do some Research into diet and nutrition before you serioUsly damage your own body. You have four children to look after anD they need you. Starving yourself and doing tons of cardio is very dangerous. Best of luck to you. Hopefully you really think about the feedback you’re getting and dont just brush it off as jealous haters.
Girl, you have to take this down. Its fine if this is how you want to live your life, but this is essentially
AnoRexia and i know you would never forgive yourself if somE young girl (or your Daughter!) who looks up to you develops a problem by thinking starving themselves Is healthy and ok. I am not being a Hater- just a mom and tEacher who cares a great deal and recognizes how bad this is. Please. Take This down.
aBSOLUTELY ATROCIOUS ( AND I’M NOT JUST TALKING ABOUT THE SPELLING AND GRAMMAR ERRORS) THAT YOU WOULD SERIOUSLY PUT “FINISH DIET SODA” AS A STEP IN A “MEAL PLAN.” DO YOU REALIZE HOW DISORDERED THIS EATING IS? I’VE NEVER “TROLLED” ON ANYTHING BEFORE BUT THIS “PLAN” IS ABHORRENT..GET A GRIP.
i wasnt going to comment on tHis post until i read one of the replies you wrote on ig. a reader asked if the diet soda was okay while nursing and you responded “i dont know” … what?! so you have no idea whether your daily routine is harming your child but instead of bothering to find out you just keep doing it? then you proceed to say all that caffeine could be why he wont sleep through the niGht? im at a loss for words over this. that is a lot of caffeine to drink in a day while nursing, even if its just three nursings a day. they still recommend cutting or drastically reducing caffeine just as you should in pregnancy. i have so much concern that you dont see that these crazy diets youve posted over the years are CLEARLY very detrimental to your body and health but you choose to keep doing these assanine things, but i have so much more concern for the fact that you or your husband seem to have little to no regard for the safety and well being of your children. caring for children is more than just keeping them alive. time and time again you post incredibly dangerous, stupid things you let your children do, you teach them extremely unhealthy diet rules, your oldest missed what 50 something days in his first semester, and iit seems none of them are on a proper age appropriate sleep schedule because it interferes with your plans and life. babies sitting on rocks in the middle of A stream without an adult beside them, children climbing railings of balconies, toddlers cutting each others hair with real scissors. dont you guys think, at all?! you showcase your life as crazy running around like a chicken with your head cut off but you keep choosing to have more kids. why, if you cant control and provide proper care? are you so concerned with being the fun cool sexy mom that youd put that first over actual parenting and care giving? you say youre so stressed about all the backlasH but you continuously post ridiculous things, get backlash, say youre not goIng to post about it aGain, and then post about the same thing a few months later? i hope one day you get the help you need for the sake of your impressionable readers, for your own health, and most important for that of your children.
THis post is really concerninG. IT seems you joined a gym for more than just Socializing and day care for your kids. Your exercise regiment is way Too calculated For someone who is just there to hang out. YoU’re putting a lot of stress on your body, especially Your heart. I truly hope you don’t go into cardiac arrest one day. Shannon, you are a beautiful woman. You seem like you’re a fun mom and I’M sure your kids love you endlessly. Please re-think your diet and take better care of yourself.
People are constantly asking You for Your diet and then they freak out when they see it. Im sorrY people are being so mean. They just shouldnt read Your blog. This is honestly not that different from my diet except that i eat much more libErally at dinner time (pizza, pasta, whatever im making for my family).
Shannon,
First off why are you so nervous about a normal bowel movement (Oatmeal)? Secondly your eating less than 1000 calories a day girl thats dangerous.why are you so worried about a few pOunds of weight. I hope you get the help you need and start eating what you should be especially before you ruin your body for good.
I am so sorry but this is so unhealthy and to be honest i thought you were joking at first.
First, sorry all caps…comment section is forcing that.
Second…whoa To the backlash. I’ve never commented on your blog before But i feLt i should. Is this a sustainable diet long-Term? Probably not. But it’s your sYstem. Also, for those mentioning restrictions… cAfe rio and in-n-out, even protein stYle, are not Places you go when you are restricting. Lots of people do fasting cardio (some people legit get sick with food in their stomacH befoRe hard cardio). Is ddp the best pre-workout? Of course not, but The theory isn’t foreign (coffee, pre-workouts, zipfizz or nuuN, 5 hour energy, stackerz…). TheRe are more people doing whAt you’re doing than others probably realize.
So, all that said, i get why some people are upset. But in Reality, Maybe just a disclaimer and a “you asked, this is what I do” and then everyone can move along? The level of rage feels a bit over the top.
All of you trolls need To get a life. She was just being hOnest about what works for her Because people asked. She never claimed to be a health expert and hasnt encouraged people to follow HER WAYS. To all the people whO clearly haVe no life and fEel the need to write hateful and hurtful messages…news flash you need to get a new hobby….maybe the gym would do yall some good. Oh, and If you dont like what she says, then dont read her blOg and follow her!
This post nEeds to be retiTled “A day in the life of an anorexic”, As Someone Else pointed out, yOu clearly are not just going to the gym to socialize. Girl, YOu need Some macros in the morning, atleast an egg white and Veggie scramble. I think you should Seek help from a real nutrionist, and possibly a therapist. I love your insta and blog, Usually, but this post was Shocking to say the least. If you saw yourself the way your followers do, you wouldN’t Lose anymore weight, You look dangerously skinny. Listen to people, get hElp before it’s too late. Strong not skinny!
You gottA get with @fitnesscarli (carli williams) she’ll help you clean this right up! also, lifting weights and cArdio is the best combo to stay lean and toned. Dont be afraid of some weights!
Shannon, I have never commented on one of your posts before, but I can’t not say something about this. No, I am not a “troll”, nor am I aiming to tear you down with my response. I have followed you for years and I genuinely think you’re doing the best you can in life and that you mean well. However, I remember reading a post you did years ago about your “eating disorder” and I have sensed since then that you haven’t fully dealt with that and that you still struggle. That’s none of my business; I realize that. But, when you’re a public figure with a large following of impressionable and young girls, you really need to consider the kind of example you’re setting and you should be thinking about how the things you post will impact your followers. As someone who chooses to put their life out there, you’re going to get resposes-good and bad-that’s just the way it is. To expect nothing but rainbows and butterflies, all the time, is foolish. As someone who suffered from anorexia for years and who now works in an eating disorder clinic, I find this post both appalling and incredibly sad. I don’t even know if you see the problem/concerning aspect here and, like I said, I think you meant well in posting this. But, Shannon, this is not at all a healthy way of living and boasting about your weight loss, as an already very thin woman, is absurd. Boasting about your extremely restrictive diet is absurd. Boasting about how you avoid doing weights, because they bulk you up and how you only do cardio, is absurd. By the way, doing weight-bearing exercise is actually recommened for women and it most certainly does not bulk you up. Making matter-of-fact STATEMENTs, like, “diet soda debloats you” and, “weights bulk you up”, etc. is absurd. Unless you know what you’re talking about and can back up your claims, feeding ridiculous statements to your young, female followers is pretty out-of-line and warrants being called out for it. My advice to you would be to see a nutritionist and to get with a personal trainer because, clearly, you don’t know much about health. You have a daughter, Shannon, this should be a huge motivator for you to set a healthy example of what it means to be a healthy, confident, successful woman. Success is not measured by how tiny your waist is or by how low the number on the scale is or by how “Sexy” YOU are or by how much fake hair and lashes you HAVe or by how many pairs of designer shoes and bags you own or by how good your butt looks in skin-tight white jeans or by how many followers you have on Instagram. I suppose my comment is a bit harsh and I take full responsibility for that but, shannan, this post is ludacris. Please, rethink the kind of image you’re aiming to portray online. Please, think about your followers and the kind of things you’re pushing here. If you don’t want opinions, consider privatizing your life; that would honestly be a good thing for you and your kids. Clearly, you are really wrapped up in this whole social media, “YOUR life only has worth if you’re beautiful and thin, craze”. Maybe check out of the cyberweb for a while and check out some self-help books at your local library.
wow, i never get on blogs to comment or ask questions but i have to speak up and say something to all you critics, trolls, so-called “health & diet specialists”, and self-absorbed, hypocrites. you may call yourselves ‘concerned citizens”, but that never gives you the right to make such terrible claims and judgements toward someone you know nothing about. Shannon wrote this post with the intent on answering question about her diet & work out routine. it was very brave of her to be completely honest and real about the things she eats & how she gets exercise. she clearly states that loosing weight was not her main goal in joining the gym, but that the extra cardio she was getting made her loose a few pounds. clearly you all need to look up the definition of anorexia, because her lifestyle, though it may be inconsistent, is nowhere near that of an anorexic woman. many women have naturally curvy bodies and on the flip side, many women have naturally thin and tone bodies. shannon is one of those body types. consider the fact that she is raising four children under five! i highly doubt any of you critics know anything about how chaotic and sleepless that kind of lifestyle is…Not only do her and her husband stay active with their kids but they are constantly taking the whole family on trips and outings to create lasting memories. do you know how hard and stressful it is to take that many young children on outings? so she drinks diet soda every day… who freaking cares?! millions of people drink diet soda to get energy throughout the day. before you jump to these awful, cynical, judgemental, assumptions about a stranger, remember that you are not living a perfect, mistake-free life that gives you the right to patronize and hurt those who aren’t living in a way you see perfect or “healthy’. And maybe consider getting a life, instead of spending all your time bashing real, hard-working people on blogs.
I think tou Have good intentions and you even said you’re going to transparent, so Good for you for doing so. But, you are leading yoUself down a very unhealthy future. You are going yo be one brittle and frail lady with severe osteoporosis and malnuTritiOn. You look great and i promise you could look the Same (lean and toned) while eating a healthy number of calories and nutrients a day. Please do yoUrself a favor while you still have the opportunIty to avoid or reverse these conditions. And please consider what nutrients You are providing your child through your breastmilk.
To Jordan and anyone else addressing “trolls” or “haters”… I’m just going to propose something as someone who is likely a bit older than most of you. just because someone offers a dissenting OPINION doesn’t make them a troll or a hater. it could be that they just have information that you don’t. it could be they are actually trying to help. it could also be that they are regular readers who might actually care for shannon and rather than just say “good for you, this is what works for you” we are trying to educate or enlighten her on diet and nutrition. what shannon may not REALISE (she mentioned being afraid of pushing any weight) is that pushing weight builds muscle and muscle weighs more than fat and also boosts your metabolism which causes you to burn calories even after your have finished your workout. this is something that might be helpful to her younger readers. instead of this crazy diet she’s doing, let’s offer some useful, healthy advice. yes, there was a MOVEMENT on the internet to hold bloggers to a more real standard. but that comes with some responsibility. or at least it should. if your “real” is harmful and you’re putting that out there for consumption among a vulnerable group of readers (like teenage girls), then no, please shannon, don’t get “real” on your blog. there should be some ACCOUNTABILITY here in knowing your audience and your influence and using it for good, not just for pats on the back and the “you’re so skinny” comments. if your mom told you that what you were doing was harmful, would you call your mom a “hater”? this term is just a way of ignoring what are often constructive comments and criticism and the world comes with that. assuming you have ajob, you likely get a dose from your boss? you can’t put your life on the internet and not expect to get a gut check sometimes. i’d hope shannon had someone like that in her life (her husband, mom, a sister, someone) to tell her that this way of life is in no way healthy. since it appears she doesn’t, some of us are voicing that out of concern. you can go ahead and write that off as “mean” or “hater” but i personally couldn’t sit on my hands with this post. too much at stake here.
I don’t understand how you can think this diet is healthy for a nursing mom! Oh my goodness… if I ate this way I’d have no supply… If you are going to consume that much caffeine (not to mention the chemical-ridden artificial sweeteners) maybe you should think about getting your baby on goats milk or formula. You remind me of a roommate I had in college who ended up with anorexia and exercise bulimia. This post is completely irresponsible!
Shannon, its obvious that you are an amazing mother, and a douting wife. With that being said, is it yOur husband that pushes you to be this skinny? If so I think couples counseling is a must. You have an eating disorder, sOrry to be so Blunt, but lets call a spaDe a spade, and i’m just wondering if yOuR husband is encouraging Or trying to get you to stop this self-haRming behavior. Either wat you have Got to realize all these people “hating” on your diet, are actually Very concerned, eSpeically aince you are breastfeeding. What is the goal here? Ask yourSelf, you’re already severly underweight, so whats the goal here? Cardiac arrest? Please come to terms that You nEed real Dietary help, and please shield your children from Such detrimental behavior.
Omg, people asked and she actually told the truth about her diet and exercise routine! Would Rather her lie and make up a bunch of b.s.? I appreciate the HONESTY.
I think it’s incredibly harmful for you to post this as a sustainable diet plan for readers of your blog. While this may be okay for you and your body, many women cannot healthily live on this low intake of calories. There is no disclaimer on your blog that you aren’t a nutritionist or health specialist, which could make you liable if someone is to become seriously harmed by following this diet. In the future, I think it would be better to redirect these health and diet questions from blog readers to a professional in order to give people the best information.
This is so unhealthy. Think of all the girls who are reading this. Your daughters are going to grow up thinking they are fat and shouldn’t eat.
Here you are trying to be a public figure for your girls and young women but you post this asinie diet and workout pLan!!!no wonder so many girls have an eating disorder becaUse it is people like you!!
Okay, so I have to post here and share my experience. I used to drink 5+ cans of coke (not diet) every single day. one day I just stopped and i ended up gaining a ton of weight! so i totally get where you are coming from. also, i’m going to try your cardio plan, thanks!
DELETE THIS POST IF YOU HAVE ANY SENSE
How did you stay in shape when you were pregnant? What was your nutrition like?
Good job! What are you going to do to lose the rest? About anoTher 7-10 lbs youd be perfect.
This sounds like what I did to lose weight when I was 17, had no common sense, and didn’t care what my future held. As a mother and grown adult, you should know better.