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Blog Archives - Page 4 of 13 - Shannon Jay Dougherty - Model, Trainer, and Lifestyle Coach
Sep 2012 13

My favorite clean meal is salmon. Between kids, life and a busy schedule, I tend to make simple meals that require little preparation. This is recipe is just 3 easy steps:

1. Combine: 

– Salmon Filet (1.5 lbs either cut into 5 equal piece or left whole)

– 1/4 C. Mustard (I prefer spicy brown)

– 3 Tbsp Sugar Free Syrup or Pure Maple Syrup (your choice)

– 1/3 c Soy Sauce

* Add any seasonings you like. Salt, Pepper, Garlic Powder is what I used.

2. Marinate: Place salmon in a plastic Ziploc bag or large tupperware container. Pour marinade over salmon and refrigerate for at least 1 hour.

3. Bake: Heat oven to 450 degrees. Line a rimmed baking sheet with foil. Place salmon pieces skin side down, on baking sheet. Bake 10-20 minutes, depending if you cut pieces or left whole. You want salmon to be opaque in center.


I completed my plate with steamed rice and grilled veggies. Enjoy on a bed of lettuce or even add left overs to your egg white omelet in the morning.





Aug 2012 22


Typically I make Turkey Burger Patties, but today I wasn’t excited about getting my hands messy and forming the patties. I decided to experiment with a 9 x 13 baking dish and create what my son renamed, Turkey Burger Rectangles. Many people ask what I add to my lean ground turkey to make it somewhat tasty. Honestly, I clean out my veggie drawer and create a new flavorful burger every time.




Some staple ingredients: I always use onions sauteed in Balsamic Vinegar, Seasoings, Extra Lean and or Lean Ground turkey. Today I found green bell peppers and Laughing Cow lite cheese to add to my creation.













After combining all ingredients, I filled a greased 9 x 13 baking dish with my ground turkey mixture. Bake at 375 for 20-25 minutes. Drain pain before you cool, then cut. I package each portion in small ziploc bags, then freeze them. Always be prepared! 10 meals DONE and it only took 40 minutes from start to finish.

Rectangle Success!!!

Aug 2012 18

My photo shoots always seem to be an adventure. Maybe because I jam pack my schedule and leave my brain behind at times.  After getting my kids situated with their favorite babysitter, I was out the door in a flash to get my hair and makeup done. One day, in my spare time, I will learn how to apply make up like a professional. In the meantime, I let the experts handle that. For this shoot, Lenea Sadler from Lanea Sadler Makeup beautified me. As I arrived on location, I realized I forgot a bag with my shoes, hairspray, brushes, etc. just some minor details. Thanks to my fabulous fellow fitness talent friend and Stylist Kim Miller, she arrived on set and let me borrow her shoes. Shoving my size 11, yes 11 foot into her shoes was a challenge but we did it! 











Peter Salama started shooting fitness attire, which was the main objective of today’s shoot. I have learned to always be prepared with extra clothing when arriving on location. As I rushed out the door, forgetting my bag of shoes and accessories, I grabbed a wrinkle free dress just incase we had an extra few minutes.

We saved the best for last with the wrinkle free dress.  Many thanks to Peter, Kim, and Lenea for a successful shoot.

Aug 2012 18

I had the pleasure of working with Gene Lower, from Slingshot Photography to capture some action shots for an upcoming project. My partner in crime, Barbie Thomas with  joined me for a few fun fitness shots. It was an action packed 90 minutes of SPORTS. Just what I love!

Aug 2012 16








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