Welcome to Transform with Shanna!

Offering structured nutrition and comprehensive support for body and mindset transformations.

IMG_2133_Fotor_Collage_Fotor85% OF PEOPLE WHO LOSE WEIGHT WITHOUT BEHAVIOR SUPPORT WILL GAIN THEIR WEIGHT BACK WITHIN 2 YEARS. GET THE SUPPORT YOU NEED WITH WEIGHT LOSS SUPPORT FROM COACH SHANNA.

Leading by example matters. For years I was at an unhealthy weight then through a focused and structured nutrition program I achieved weight loss success and found hope. (read more of my transformation story here) I was willing to learn, altered my course and carried new habits forward to achieve a healthy weight. I believe it is critical that I continue to set new goals for myself with a health and fitness perspective in mind. This keeps me in the proper mindset while I work with clients that are in various stages of their journey toward weight loss and eventually optimal health

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May Health Games

I love having free health coaching and support from others trying to achieve the same goals as me. I’ve been doing the health games since the beginning of the year and it is a blast! I love getting mayhealthy and making money at the same time! For the May games I am helping coach a room with a few other coaches (we don’t make any money for coaching, we are playing the games just like you). We really want to create a big team and get lots of involvement. So here is the details! It’s super easy: use this link to join the challenge and you will be on our team! http://mdcinvite.co/HealthGames-May-Shanna-61607. You can also get a free app HERE. This app is awesome for those who are busy and need a quick way to log in!

 

Here is some more info if you are still on the fence:

  • The buy in is $23
  • Starts May 1st (but can join late)
  • Goes for 28 Days (4 weeks)
  • You get points for the healthy things you do (sleep, eating well, having quiet time, interacting with the team)
  • You can choose to maintain (within 1%) or lose weight (4% or more)
  • If you reach your goal & get your points, all winners get to split the winner’s pool
  • Anyone can play using any health program or method they want
  • There are free health coaches to help you
  • It’s just an easy way to have a ton of fun and get healthy!

 

Time to switch it up?

Here is an awesome story of a person who had been unsuccessful with other diets and decided to make a lifestyle change with Medifast (the company that provides the food for TSFL). She shares what has made it successful and her experience so far. This is a GREAT read, especially if you are on the fence about whether to join TSFL.

P.S. Ordering through a health coach will get you a better price on food and you get a FREE health coach.

Kitchen Parade: Why I Switched from Weight Watchers to Medifast.

First Week with TSFL

I often get asked how hard the first week of TSFL was. Here is what I generally tell people. This is what nearly every person will experience!

Day 1: pretty easy – no big deal

Days 2-3: slight headache, tiredness, some hunger

Days 3 or 4: (body is starting to physiologically change – to transition to fat burn!!) so… cravings are really revving up, feeling extra hungry and you want your carbs. This is the point where you need to really push through it -You are just about there.

Day 4-5: Welcome to fat burn! reduced hunger, no cravings, and more energy!

Understanding this cycle has helped a ton when we are starting and feel those strong cravings – we know we are just about there and need to hold our course to be where we want to be – IN FAT BURN!

How much is your health worth to you?

I often get asked questions about how much the TSFL program costs.

  • All the coaching and support is included for FREE!
  • The habits of health system costs $48 for your books, you get these with your first order.
  • After that, you just need to get your groceries.  Each meal costs a little more than $2/meal ending up to be about $12/day.

The first month will be a bit more expensive because we incorporate the habits of health system. To help offset that cost you get 5 boxes, one week worth, of food FREE! Your first month works out to be about $400. After your first month you can modify and adjust your order to fit your needs and budget. For 4 weeks of food you will be looking at about $325/mo.

In addition, you will need to buy your lean and greens. This varies greatly on what food you already have at home and what type of meats you purchase, ie. steak is more expensive than chicken or turkey. I usually spend $100 a month.

Before I started the program I ate out many days of the week and ate lots of junk food and frozen meals. I was spending about $450-500 every month on food. So I am SAVING money with this program. Again this all depends on you but for most people it really is not going to cost you more than what you are spending now.

#TransformationTuesday

IMG_2133_Fotor_Collage_Fotor

So I decided I needed to doing a ‪#‎TransformationTuesday‬ since I have been working on losing weight! I know some will say well thats not a comparison, one was posed, different angels, etc. But here is the thing this reflects so much more than weight loss. The first pic was my college graduation day which was one of the best days of my life so far. But I felt fat. I hated my body. I moved away from La Grande to Boise which just added to my stress and I didn’t adapt well to the change and gained more weight. I struggled with insomnia, depressed moods, self-doubt and hatred. I had headaches often, took naps everyday, and was very inactive. 

This year I decided I was done with not loving myself. I started an amazing program that focuses on healthy habits. I cut out soda (except the occasional diet soda), most sugar, and most carbs and added in lots of veggies. Now I’m confident, happy, and more active. I have so much more energy. I sleep well at night and don’t need naps (most days – pharmacy school can still take a toll on me some days). Really I feel better than ever and I’m still losing weight!

Getting healthy one step at a time!

Health Tips

  1. Stand Up!  Researchers at the Mayo Clinic found that lean people spend 2 more hours per day on their feet than overweight people. Participants in the study who stood, paced, and fidgeted burned as many as 350 extra calories a day and were much leaner than those who didn’t move as much. Get up from your desk at work, talk on the phone while standing, and stay on your feet in waiting rooms- the simplest effort will yield an extra calorie burn that may help you shed those remaining pounds.
  2. The negative effects of an overactive immune system aren’t felt overnight.  Over time, if we keep our immune system on constant alert though bad habits such as eating unhealthy foods, avoiding exercise, and neglecting our sleep, our bodies will begin to age and break down prematurely.
  3. One-Fruit Wonder.  An apple a day can keep pounds away, according to a study from Penn State University at State College. People who consumed the fruit before a meal took in 15 percent fewer calories overall than those who didn’t. Apple eaters spend more time chewing, so they’ll feel full on fewer calories. It’s crunch time!
  4. Good Sleep Habits.  Just like habits of healthy eating and movement, good sleep habits are within your control and require your active participation and commitment.
  5. Cube Control.  Offices can foster health habits, a study in the Journal of Occupational and Environmental Medicine shows. At workplaces that made changes such as adding pro-fitness signs, employees maintained their weight during the year; those whose business didn’t shape up gained weight. Post inspiring magazine pages desk side to stay on track, researchers advise.
  6. Knead to Know.  Intense activity may temporarily impair immunity, but massage can boost your system. Subjects who followed tough sessions with a rubdown restored levels of molecules in their saliva that stave off germs, a study from the University of Granada in Spain finds. Treating yourself to a massage? Book it right after your workout to get pampered and promote good health!
  7. Get up To Speed.  Attention, walkers: if you want to drop pounds faster, trade up to a trot. When one group ran for 30 minutes at a moderate pace and another walked on an incline at the same perceived effort level, the runners burned two more calories per minute, a study in the Journal of Sports Sciences reveals. Over a year that means almost 5 pounds go poof!

3 Common Reasons You’re NOT Losing Weight!

You’ve been sticking faithfully to your “diet” and exercise plans for awhile now, but you’re not seeing the results you want.

Slow or non-existent weight loss can be traced to very common problems that can be identified and overcome with the right kinds of changes in diet, exercise, or daily activity patterns.

The No. 1 Problem: Your numbers aren’t right.

In a “normally” functioning body, weight loss occurs when you use (burn) more energy caloriesdeficit-300x240(calories) than you take in from food. This calorie deficit forces your body to take fat out of storage and turn it into fuel that your cells can use to maintain necessary body functions. 1 lb of fat = 3,500 calories

By far the most common reason why weight loss seems to be going slower than people expect is that their calorie deficit is not as large as they think it is. Either they’re not burning as many calories as they think they are, or they’re eating more than they think they are, or a combination of both. An easy solution is to use a program that does not require calorie counting!

The 2nd Common Problem: BIGGIE!!! WHAT you eat matters as much as HOW MUCH you eat.

PrintHow your body handles the food you eat is governed by a very complex set of biochemical interactions that determine how excess calories are stored, and how easily this energy can be retrieved for later use. A diet high in fast-digesting carbohydrates like refined sugar and refined grains makes it easier for our bodies to store excess calories as fat and harder to get that energy back out of fat cells later on when it’s needed. It can also lead to increased appetite and more cravings for high-sugar foods.

Weight loss seems so simple on the surface: Eat less than you burn and your body will drop pounds, but it’s just not that simple.

The Final (BIG) Problem: Excess muscle loss

We’d like to think that every pound lost is a pound of fat, but in reality, all weight loss involves some combination of fat loss and muscle loss. Without strength training, a substantial amount of the weight you lose could be muscle (lean tissue), which can reduce your fitness and lower your calorie burning capacity. To avoid these problems be sure to include full-body strength training workouts in your weekly routine.

April Health Games!

I love having free health coaching and support from others trying to achieve the same goals as me. I’ve been doing the health games since the beginning of the year and it is a blast! I love getting healthy and making money at the same time! For the April games I am helping coach a room with a few other coaches (we don’t make any money for coaching, we are playing the games just like you). We really want to create a big team and get lots of involvement. So here is the details! It’s super easy: use this link to join the challenge and you will be on our team! http://mdcinvite.co/TheHealthGames-April-Shanna-61607 You can also get a free app HERE. This app is awesome for those who are busy and need a quick way to log in!

Here is some more info if you are still on the fence:

  • The buy in is $23
  • Starts April 1st (but can join late)
  • Goes for 28 Days (4 weeks)
  • You get points for the healthy things you do (sleep, eating well, having quiet time, interacting with the team)
  • You can choose to maintain (within 1%) or lose weight (3% or more)
  • If you reach your goal & get your points, all winners get to split the winner’s pool
  • Anyone can play using any health program or method they want
  • There are free health coaches to help you
  • It’s just an easy way to have a ton of fun and get healthy!

Tears of Happiness

I was literally crying on the floor in my closet today…not sad tears though definitely tears of happiness. I decided to go through my closet and get rid of things that don’t fit and/or I don’t wear anymore. Well I pulled out all my old jeans. You know the ones that “maybe I’ll fit into again someday” from a couple years ago. Well they all fit!! Not only do they fit but some of them are too big. 🙂 Seriously guys this is the best feeling in the world!