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Blog Archives - Page 9 of 13 - Shannon Jay Dougherty - Model, Trainer, and Lifestyle Coach
May 2012 16











Warm-up and cool-down for 2-3 min.
Combo #1
2 min run in place high knees
1 min lateral raise
1 min alternating lunge
1 min incline push up                                                                                                           1 min bicycle crunch

Combo #2
2 min jumping jacks
1 min overhead triceps extension
1 min step-ups
1 min incline push up                                                                                                           1 min plank

Combo #3
2 min jump rope (if you don’t have a jump rope just pretend)
1 min bent over dumbbell row
1 min squat
1 min overhead shoulder press                                                                                             1 min crunches

Combo #4
2 min side-to-side hop
1 min front raise
1 min bench dip
1 min calf raise                                                                                                                      1 min reverse crunches

*For your warm up and cool down, do any type of cardio you can, walk, run, treadmill, stationary bike, elliptical, stairs, jumping jacks. It doesn’t matter, just get moving.

May 2012 13
May 2012 12

Typically I choose the weekend as a time to sleep in and rest my eyes. Sleeping in to me is 6am. The past two Saturdays I have had a packed schedule and getting to the gym at my normal weekend sleep in hour was not possible. Instead of sleeping in, I set my alarm to wake up, grab a coffee and hit the gym as the doors open. My favorite time of the day is early morning, aka “Me Time”!  Everyone else is still sleeping, birds are singing, coffee in hand, no kids yelling for me, reflecting on how thankful I am for everyone and everything in my life.  Ideas are running through my head as I get caffeinated to attack my workout. What more can a girl ask for? So let me ask you this. What’s your favorite routine during the weekday or weekend? If you don’t have one, take a little YOU time. A morning walk to meet a friend for coffee. An hour of hot yoga. Anything that makes YOU happy. Have a great day!

May 2012 11

With Mother’s Day coming up this weekend, I wanted to thanks to Jeremy Scott Fitness for sharing a favorite recipe. Try this over the weekend for a tasty breakfast or brunch item. 

A general ingredient rundown and a great Ezekiel Recipe are below enjoy!

-1/2 Cup Egg Whites

-2 Slices Ezekiel 4:9 Cinnamon Raisin bread

-1 Tsp. Vanilla Extract

-1 Tsp Stevia

Options: extra cinnamon, extra stevia, strawberries, strawberry jam, sugar free syrup

Mix egg whites with stevia, cinnamon, and vanilla in a bowl.  Dip/soak your bread in the bowl then place in pan to fry. Cook about 2 minutes on each side, top with strawberries, jam, or syrup if desired.

May 2012 08

Are you wondering how all my clients are shedding major weight and changing their lifestyle? This is the shake they have incorporated into their daily meal plan. These products have not only changed my world, my clients are discovering that weight loss is not that challenging when you are eating the right foods. Replace 2 meals a day with IsaLean shakes or for a jump start to your weight loss success, try the 30 day Fat Flush/Cleanse that is changing bodies and lives.

As a chocolate lover, making an IsaLean shake in my IsaBlender (or magic bullet) using 2 scoops IsaLean Shake, 1 cup water and  1 cup ice is just like eating a Wendy’s Frosty. The IsaLean Shake has 240 calories, 5 grams fat, 27 grams Carbs and 23 grams of undenatured whey and casein protein per serving. It’s considered a “perfect nutritious meal replacement”. Parents, kids 3 and up can enjoy these shakes too. Try 1 scoop with 4 oz water, 1/2 cup of ice for a child’s portion.

For more information or to purchase the shakes

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