Diet,training,random babling, etc.....

Hey there !

I have been busy,busy,busy! Being a wife and mother, working at the restaurant, teaching fitness classes, and actually tracking my food intake with dailyplate. All of which take up soooo much time. But I feel good !

I was ignoring my diet around the holidays and then some. I just sort of went crazy for a few weeks as far as eating goes. I am glad for EP and for the little posting I have done I have had so many wonderful comments and encouragement!   Chantal, my autograph LOL   that was awesome  Thanks!

So anyway I have been really focusing on my eating this past week and wow I certainly got in a good week of workouts. I am really focusing in on how to become a better instructor. I want to be a top notch instructor. And it has nothing to do with money, videos, fame  IT IS ALL ABOUT MY STUDENTS!  I want my students to want to workout!  To enjoy coming to class, to leave class with a smile and a sense of accomplishment.  This last weekend was amazing it has me thinking  What way can I make this more fun, more interesting. I have to do the stuff like safety cues  but what else can I add to the class. How can I let my personality shine through?    Besides exhausting it was very thought provoking too.

Anyway I wanted to track my training so I am putting it on my blog. Staring from Friday Jan 25.

• Friday   Jan 25         I did 1 hour Turbo kick workout  The creators of Turbo Jam helped in creating the instructor training so we did a Turbo work out. It was part of the training. After the workout we were asked all sorts of questions about the instructors cuieng, what she did to make it fun etc.
• Saturday Jan 26    approx   4 hours of working on my combo and cueing practice( while moving)  Sometimes it's hard to talk,direct and model all at the same time. It was a lot of work !
• Sunday    was my FREE DAY    I ate what I felt like!
• Monday I tought my Fatburning Pilates      I got in 1 hr weight training, cardio, and Pilates toning.
• Tuesday   I teach bellydance      counts as 1 hour cardio and toning
• Wednesday   I just started teaching a Pilates and Sculpt. That is mostly weight training and Pilates toning 1 hour
• Thursday     I teach bellydance  and a Yoga/Pilates class   So i got in a little cardio, toning   and some flexability training.  2 hours
• Friday  OK I have not done anything yet. It is a Lower body weight training day  so my goal is to get that in today.

There you have it. I put in some serious fitness time this week and am super excited about the New Years classes and BFL. I just have this feeling like this will be an awesome year. Even though it started put on a stressful note. I can see myself overcoming obstacles and working hard to help others and that makes me feel so awesome inside !

Have a wonderful day !       Shawn

What a weekend!!!

Whew I am exhausted!!! Oh but in a good way. I went to Toledo Fri, Sat and Sunday.

Friday was about 1.5 hours working out and 3 hours lecture

Saturday was 8 hour 45 min    I did not exactly time it but I would guess I was doing hands on working out for about 4 hours.

Sunday wasn't as physically demanding only about 45 min of actual work I would guess.

I learned a whole lot. While there are areas I still need to work on I certainly gained a lot of confidence in my teaching skills over the weekend.

The coolest thing happened ,too. The creator of the program(from california) flew out to this training session to see how it is impacting us instructors. She wants to see it in action to see what changes they may need to make to make the course run smooth etc.  She has over 25 years of fitness experience and has been a national aerobics champion. She had an amazing attitude! Such a pleasure to have been to this training. There isn't any training like it . It was AWESOME!   And I know I bumble through some of this cardio teaching still but the course was about a whole lot more than just using music. It was about being a better instructor all around. She took her 25 plus years of trial and error and showed us some secrets that make instructors  popular.  I got som many neat ideas about how to make my classes more fun. The best part they rate different areas of your overall teaching. And they told me quote" You have a phenomenal voice!"    and " You have the voice of  a great instructor"   They tried to give us feed back in many areas of our teaching. My use of the 32ct phrase was an area in wich I didn't do so well but they reassured me I will be a great instructor some day!

And of course the more I teach this cardio stuff the more I will figure out the music and the better I will get.

I really didn't make a new years resolution this year  but I have set a goal to become a better instructor this year  and conquer my fear of teaching cardio by just doing it and learning to use the music! I will be awesome by the end of the year!

    I have to shower to get ready to teach my Fat burning Pilates class.

Have a wonderful day :)    Shawn

Updates

I have had a lot going on. I have been terrible at posting lately. I haven't been doing well on my BFL program. I haven't WI in weeks. Afraid to I guess I know my eating end has been terrible. I just lost it around the holidays and have partially regained it but still have been eating badly.

The class stress has subsided so I should be more level headed. I have been only getting in about 41/2 hours of training a week and it has been mostly dance only 1 weight training day. Of course it's better than nothing at all.  But my body is really used to that type of stuff. I really need to shake things up with my workouts and teaching. I have only been doing what I teach not anything extra.  On the plus side I picked up 1 class on Wednesday( for the 2 that didn't run)  This one is only 20 miles away.Much better than an hour one way.

With all of this trouble that happened trying to partner with my boss it taught me so much more than not to partner with her.

I have decided to go out on my own but not burn old bridges. I will keep this Wednesday class that is 20 miles away. But give my notice that she needs to find a new teacher for the other 3 areas I teach for her that are 40,45, and 60 minutes away from my home. I am tired of the road time and the gas cost and ready to make the jump to mostly on my own.

The mad search to find a location for my classes was a hassle and stressful  but God does truly work in miraculous ways. I gave my litterature to the pastor of this church about my shaped by shawn classes. An idea that was inspired by God to help a church in another town that was in danger of closing it's doors(lack of new members and monetary support) I came up with the idea of doing these classes and donating the proceeds to the church. Sadly they never took off. Anyway, I gave my fliers to the pastor of this church where I hold my Tuesday class  and she was excited about them. I told her before I could set anything up I would have to give notice to my my boss. So I have some new ideas and classes that are going to be forming soon. Also another church that I called has called me back(interested in renting space for fitness classes.) My Shaped by Shawn classes can actually become a reality this year. This is such a cool thing that has happened   and really goes to show how truly God can use "bad" things in our life and turn them around for good :)

I really need to take the time to say hi to all! I have been such a slacker as far as even a quick  hi !  

I have a All Star Instructor Training  program I am attending in Toledo this weekend.   There will be plenty of exercise involved  and learning, too!  It's Friday, Saturday, and Sunday. 4 hourson Friday 8 hours on Sat  and  and 4 hours on Sun.   It's going to be awesome. I will be sure to pack some awesome healthy cooler treats  and plenty of water.Myoplex light shakes and fruit,nuts,veggies  and whole grain sandwich. 

  Shawn

SS Newsletter has been updated!!!!

Wow it took me forever to get that typed in.  I hope you enjoy it.

I didn't get my breakfast yet because I wanted to finish before I ate. So this will be short.

I teach 2 classes on Thursday so I will exercise :) I got in no "exercise" yesterday  but I got in a lot of trips up and down the stairs at work though. The big freezer and big walk in cooler are in the basement.

I better eat it's after noon.      Have a wonderful day!    Shawn

Hang in There!

It is so annoying that it takes so much longer to burn off the fat than it did to pack it on.  Oh well!  We just have to hang in there! We will get there!

I have to work this morning so I know  I won't have time to finish typing in my Newsletter. Tomorrow I teach 2 evening classes so I should be able to finish it tommorrow, daytime. You can find some interesting things with online Bible study tools. Stay tuned I will get the rest of it out to you very soon.

I have a alot more stuff going on with my classes that I want to blog about but am short on time this morning so I will blog on that later, too!

Hang in there with your weight loss goals  :)    It just takes time :)

Have an awesome day !         Shawn

Shaped By Shawn Newsletter January 2008

January is the time of year we make our New Year's resolutions to eat right and exercise. A lot of people will start exercise programs and diets. I still remember the first exercise class I taught of the New Year back in 2004 it was jam packed with people but as the year progressed classes weren't as full. we start with good intentions but lose zest as the year and life goes on. We start to make excuses as the year progresses. I want this year to be different, I want to encourage you to hang in there even when the going gets tough, and some days will be tough. It's not easy to change the habits we have had for some time but you can do it! I want to issue a challenge to us. A challenge to live out Romans 12:1

" I beseech you therefore, brethren, by the mercies of God, that you might present your bodies a living sacrifice, holy, acceptable to God, which is your reasonable service"    Romans 12:1

I also want you to think about these verses from 1 Corinthians:

" Do you not know that you are the temple of God and that the Spirit of God dwells in you?"        1 Corinthians 3:16

"Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God,and you are not your own? For you were bought at a price; therefore glorify God in your body and your spirit, which are God's. "       1 Corinthians 6:19-20

I want you to be challenged to honor and gorify God with your eating and exercise habits, challenged not to think of eating as mere eating but as a way to honor God. If we honor our "temple", God will be pleased. As we learn to honor our body it will respond by getting stronger and healthier.

I am going to give my oppinion on low carb diets. I will share with you some of the research I have been doing on low carb diets. I have some nutritional info and recipes for you, too.

Bread In the Bible

 I wanted to research bread in the bible for the start of my low carb research. I love reading nutrtional information from many sources but I figured it would be neat to dig into God's word to start my research.Using an online Bible study guide, I typed in the word bread. the search returned 315 results. There was 22 mentions of bread in Genesis. Wheat is mentioned in scripture 51 times. The bible mentions other whole grains,too. Barley is mentioned 35 times in the NKJ translation.  Ezekiel 4:9 mentions many whole grains. Health food stores sell a bread similar to the one mentioned in Ezekiel. bread and whole grains are good for your health. It's the refined carbs(white bread, white rice) that are bad for you.  Here are some of the scripture I found on bread:

" Then the Lord said to Moses, ' Behold, I will rain bread from heaven for you.'  "   Exodus 16:4           

" For the Lord you God is bringing you into a good land, a land of brooks of water, of fountains and springs, that flow out of the valleys and hills; a land of whaet and barley, of vines and fig trees and pomegranites, a land of olive oil and honey; a land in which you will eat bread without scarcity, in which you will lack nothing; a land whose stones are iron and out of whose hills you can dig copper"   Deuteronomy 8:7-9

"And Jesus said to them, ' I am the bread of life. He who comes to Me shall never hunger, and he who believes in Me shall never thirst. " John 6:35

Jesus is " bread".  I don't think God would compare His only begotten son to something bad for us.

Here are some nutritional mentions of bread in the bible:

" .....And bread which strengthens a man's heart."   Psalm 104:15

" Now therefore, please, heed also the voice of your maidservant, and let me set a piece of bread before you; and eat, that you may have strength when you go on your way."     1 Samuel 28:22

"Then it came to pass on the fourth day that they arose early in the morning,and he stood to depart; but the young woman's father said to his son in law, ' Refresh your heart with a morsel of bread, and afterward go your way.'  "      Judges 19:5

Research shows whole grains are full of fiber to lower bad cholesterol and insoluble fiber, which cuts your risk of heart disease, cancer, stroke and type 2 diabetes- but that isn't all. Grains also contain a slew of, vitamins,minerals, and phytochemicals. as a bonus grains are low in fat. The bible has told us for years" refresh your heart with a morsel of bread"   "And bread which strengthens a man's heat"    I think it is awesome that science and research are backing up what was in God's word the whole time.  How truly whole grains are good for our health.  Here is some more scientific back up of the scriptures:

More than a dozen studies have evaluated whole grain consumption and heart disease; on average, that eating whole grains was associated with a 26% reduction in risk. a Harvard study of 75,571 women found a strong benefit against strokes.Another Harvard study found that eating a lot of whole grains reduced the risk of diabetes by 38%  but a high intake of refined grains was associated with a 31% likelihood of diabetes.

Low Carb Low Down

The low carb craze has made carb a dirty word. That's a shame. It's true simple sugars and other rapidly absorbed carbs stimulate a brisk release of inssulin. But whole grains are another story; these good carbs have a lower glycemic index, that is they are slowly absorbed, stimulate a slower release of insulin, and are clearly associated with reduced risk of diabetes and heart disease, along with probable protection against certain cancers.

Low carb diets are frequently high in fat and calories.I did some research a few years back on some of the low carb offerings from fast food chains. Some of the nutritional info was pretty scary. Here is just one example I don't know if Arby's still offers these "low carb" wraps. I don't eat fast food very often. The Ultimate BLT wrap  has 650 cals 47 g of fat     or the Turkey ranch and Bacon wrap  710 cals   and 39g fat    My point is most "low carb" far is very high in fat and calories. Not good for sensible weight loss.

There is a story in Numbers chapter 11 where the Israelites had been complaining(some translations use the word whining) to Moses about only having manna to eat and God had sent them quail with a powerful wind. The story is really about being satisfied wtih what the Lord gives us and being satisfied in the Lord. But I thought the story actually had a strange resemblence to the low carb craze. Here are two different translations of Numbers 11:33-34   "While the meat was still between their teeth, before it was chewed, the Lord's anger burned against the people, the Lord struck them with a very severe plague. So they named the place Kibroth-Hattaavah, because there they burried the people who had craved(the meat)"  

"....So he called the place Kibroth-Hattaavah, because there they burried the people who had yielded to craving"

NKJ version tell us Kibroth-Hattaavah literally translates to graves of craving. It's kind of similar to the "low carb" craze with Atkins diet you are encouraged to eat your fill of meat and more meat but stay away from bread.Bacon and sausage are frequently used in low carb recipes. Bacon and sausage are not low in fat.

Some tips on buying bread. Look for"100% whole grain" check the labels. Manufacturers target people who want to eat healthier by using terms like multigrain and six grain. Most of these are marketing tricks. Make sure your bread has at least 3g of fiber per slice. Some "multi grain"products have less than a gram of fiber. Just becasue something say "whole wheat"  doesn't mean it is whole grain.

Recipes

Beef and Barley soup    From the book Eating for Life

• 1 Tbsp  olive oil
• 6 potions top sirloin(about 1 1/2 lbs) cut into 1 inch cubes
• 4 c lowfat, reduced sodium beef broth
• 1 c water
• 1 onion chopped
• 1 stalk celery, sliced
• 1 carrot, sliced
• 1 tsp dried oregano
• 1/4 tsp black pepper
• 2 cloves garlic, minced
• 1/2 c pearl barley
• 1 bay leaf
• 10 oz frozen green beans
• 1 can diced tomatoes(141/2 oz)
• 10 oz frozen green peas

In a large pot, over med high heat, warm the olive oil. Add the beef cubes and cook for about 8 min; stirring occasionally until browned on all sides. Stir in beef broth, water,onion,celery,carrot,oregano,pepper,garlicbarley, and bay leaf. Bring to a boil. Then reduce heat to low, cover and simmer for 45 min. Stir in green bean,tomatoes and peas. Simmer, covered until meat and vegetables are tender, about 15 more minutes. remove bay leaf. Serves 6. About 2 c servings.       Barley is a very nutritious grain, which, like brown rice, is high in fiber, rich with energy and is especially flavorful in this homemade soup.

Barley and Vegetable Bake from Preventions Low Fat, Low Cost Cookbook

• 1 tsp olive oil
• 1/2 c chopped onions
• 3 cloves garlic,minced
• 2 c chopped green cabbage
• 1 c shredded carrots
• 1 c whole kernel corn
• 1/2 c chopped red or green peppers( Or both colors if you want)
• 1/4 c sliced scallions
• 3 c defatted chicken stock
• 1 c pearl barley
• 1/2 c shredded non fat swiss
• 1/2 c shredded low fat Monterey Jack cheese
• 1/2 c low fat sour cream

Preheat oven to 400 degrees F. Coat a dutch oven with non stick cook spray. When dutch oven is hot add oil,onions,and garlic. Cook and stir for 2 min. Add cabage,carrots,corn,peppers and scallions; cook and stir 3 min.Add the chicken stock and barley; bring to a boil. Cover and bake for 30 min.    In amed bowl, combine swiss sheese,monterey Jack, and sour cream. Dollop spoonfuls onto the casserole; cover and bake for additional 10 min, or until cheese has melted and barley is tender.   Barley is loaded with fiber. In only one cup you get 8 grams.      Makes 4 servings     366 cals 6.7 g fat 11.2 g fiber.

Quotes and Inspiration

" I could never keep any new year's resolutions, except one, which I made 15 years ago. I resolved to stop making new year's resolutions! I just gave up and as a last resort looked to God for help. I had resolved for many years to lose weight, stop smoking, improve my health, and find peace and happiness. I had gained lots of weight after many failed attempts at dieting(at one point I tipped the scales at 400 pounds). I was smoking 3 packs of cigarettes a day. My marriage was difficult. I could not find a job and had not worked in almost a year. I had tried to solve my problems myself- by dieting, joining exercise clubs and gyms, taking pills and wearing nicotine patches,reading self help books, sendind out proposals and resumes- nothing was working and I had reached the end of my patience and energy. I felt like I was dying. I was so desparate for a little joy in my life, but nothing I resolved to do through willpower worked.

After letting go of my resolutions I began to see things more clearly than ever before. Behind all of my self- destructive behaviors, diet deprivations, and self help remedies was the desire for joy and happiness.

After reaching a dead end, after giving up on my own ability to find healthful joy and happiness, I reached out to God I got down on my knees and prayed for God to help me. I had always believed in God. I just had not put my faith into action and actually asked God for help.

Somehow, I thought it was improper or rude to directly ask for spiritual help. I had always believed I was suppose to pray specific prayers I learned from Sunday school or to meditate without saying anything. God was always too big and powerful for "little me" to get his attention. Only as a last resort through the process of surrender was I able to truly release all of my failed attempts. I just could not do it all by myself. So I gave my life to God andasked for help.

Then in a moment of revelation, I felt God had given me the answer. The moment I let go and asked for help I felt a divine connection- I was flooded with a sense of joy and happiness I had never experienced before. Filled with this spiritual joy, I no longer craved as much food or nicotine. When I felt tension and painful emotions building, I foung I could instantly go to God, ask for help, and receive aninfusion of joy and grace to get me through the difficult moments.

I even got help with a job- right after i got down on my knees, the phone rang and an employer hired me to do a project! Sound miraculous and unbelievable? Yes, it is! What happened to me may sound amazing, but it is true. With the power of God, miracles happen."      From Making Resolutions Stick       by Norris Chumley

That is such an awesome testimony of God's power. God is a God of miracles. We are so blessed to be children of such a loving and awesome God. I would like to invite you to turn to God this year for help in this weight loss battle. Take God as your weight loss partner this year and every year, let His strength and power help you achieve your goals. God is the source of true joy and no food can ever fill us and satisfy us. we need to turn to God for comfort, joy and satisfaction.

"When praying for healing, ask great things of God and expect great things from God. But let us seek for that healing that really matters, the healing of the heart, enabling us to trust God simply, face God honestly, and live triumphantly."          Arlo F. Newell

Let's make 2008 our best year ever by simply trusting in God to help us with our weight loss  and anything else we may be struggling with.  Have an awesome day :)          Shawn

Thanks for you prayers :)

Thanks for all of my sisters who kept me in their prayers as I was trying to find a last minute location to hold my fitness classes. You are the best!!!

I have found a church that will let me hold classes there :)   YAY!

I am not too happy with the way my boss handled things. She did call me this morning to thank me for finding a location. But this experience over the last week has me Questioning???? our partnership. I have been doing a lot of praying and thinking. I guess we only got interest in one of the classes so it turns out I only needed to find a location for Tuesday classes which the Lord did provide a Tuesday location. Praise the Lord!!!!     But anyway I have some   ideas rolling around in my mind. I won't post them just yet because they are still in prayer and planning stages.

I woke up this morning and I just felt I should post my January Shaped by Shawn Newsletter. I don't do them as often as I should but this letter was intended for January so I felt I should post it this morning :)   I will put it in it's own post.                       

Have an awesome day  and stay tuned for the newsletter.  It is my personal blending of scripture and fitness. My work was inspired by God and this newslettter was actually written January 2005  but nobody but myself and my dh has read it. I never distributed it. Today is still January I had better get it posted. I don't want to wait til next year!!!

I get a quote of the day in my email. I will share today's quote.

" Be a first rate version of yourself, not a second rate version of someone else."      Judy Garland

I like that. Be yourself the best that you can be!     Shawn

Class Crisis Update

Thanks to all of you who have made comments and checked up on me :)

I have been busy trying to solve my class crisis. I have been calling everywhere around my town to find a solution. I have found two possible locations for Tuesday classes  but no luck for Wednesday. I have been calling churches and dance studios to see if they have space for rent or for donation fee. Two churches are checking in with their church boards for OK's. I should know more Monday morning. It's looking like Wed registrations were low anyway. So it will probably work out fine. Please keep me in your prayers still. I have been going back and forth. One day I am calm and trusting God the next I am stressing.

My eating has been better though :)  And I did get in 3 hours of dance yesterday. I had alot of fun.

I teach Monday and Tuesday. I don't know about Wednesday yet? My Fridays are supposed to start on Jan 25 but Friday classes don't run very often. We'll see. I kind of hope they don't run because I am going to Toledo on Jan 25,26, and 27    for a 3 day workshop on becoming a better instructor. That will be awesome. If my Friday class runs I will have to find a sub for that day. I don't know many people who could sub for me. That could be another dilema, too.   Oh well. We'll see.

I am cooking at the restaurant today. I should get off the computer and get ready for work.    

Have a Beautiful  Sunday !       Shawn

Stress what stress?????

This is day 4 of my BFL challenge.So far life certainly has challenged me.

My boss set up 4 classes(exercise classes) and spent hundreds of dollars to advertise them and yesterday I found out the room she reseved was too small. And the bigger rooms are not available on those days. Now the challenge is to find a room to hold exercise classes in for Tuesday!!!!

What a challenge. I called churches, dance studios and places for rent. I have not had much luck. I feel like this is a race. I should be planning awesome classes not scrambling around trying to find a place to teach them. I have taught a few classes in the last four years but I just feel as though I wanted to make these special. In fitness, the New Year is the time to get students and to really convince them that this is not just a resolution it is a whole new life style. For those truly wanting to make the change I want to be there to convince them that exercise isn't just a quick fix. Our bodies need this for life. This was supposed to run smoothly GRRRR!

I have been taking my stress out on poor helpless food. What a horrible thing to do. I have always loved fitness and exercise. I got fat because I used food when I was stressed and in need of comfort. I caught my self yesterday and ate better at dinner but I am still mad at myself for lunch.  I know we must forgive ourself and move on. I know beating myself up over it won't take care of the problem. In fact it only adds to the stress.

On the plus side today I am a little calmer. I have not been eating everthing in site. And I did take time to read my Bible before I started worring about my life. That helped me tremendously this morning. Because I am still a little worried about it but calmer and trusting that God has a plan and a solution. All I need to do is focus on Him and let go of the stress. It is easier said than done but I do feel better today. I am glad I put my scripture reading ahead of my worrying! One of those little things that makes a HUGE difference.

God bless and have a healthy happy day!     Shawn

Day 2

I have to eat better than I did yesterday. I ate controlled until my last meal. Hungry after teaching my Fat burning pilates class. I don't really want to mention all I ate last night. What I did was overeat. And I know that was not good for my weight loss(OR I should say FAT LOSS).

I got in some weight training and cardio. I focused on upper body. I did work hard but I lifted lighter weights. When I teach classes I tend to go for lighter weights( 6 lb dumbells) It isn't so easy carrying around a CD player, Cds,mat and a bunch of weights. I get half my workout just carrying around my gym bag(ha ha) It really is heavy but I was just joking I don't count it as half my workout.

So it is Day 2 now. I can eat better today. I need to fit in a short cardio workout after work. I only work til 2. I have an appointment later though so I will have to just do it when I get home. I have a few 20 to 30 min cardio interval dvds. I will just do that.

Thanks for the comments. I haven't been blogging to much. I am sorry I haven't written back. I appreciate all of you :)    Gotta  run off to work!  Shawn