Archives for August 2016

August 10, 2016

Client Testimonial: Samantha Davenport

August 10, 2016

Client Testimonial: Online Competition Prep Package

Samantha Davenport – Atlanta, GA

“We live in two different states, but I felt like she was right there with me the whole time! I had worked with a coach who was at a show with me, and I did not get anywhere near the attention that I did with SHAUNNA.MARIE. Not to mention with her help I was able to place second!”

Describe your experience working with SHAUNNA.MARIE.

Where do I start? My experience working with SHAUNNA.MARIE was amazing! She made everything about prep easy and exciting! Her communication was great. Her workouts and meal plans were easy to understand, but if I had questions she would answer them clearly and ensure that I understood. If I was having a down week, she would pep me back up and provide me with the motivation to keep going! Overall I felt super comfortable with her and tell everyone I know how awesome she is!

Samantha Davenport

How did you find SHAUNNA.MARIE? What made you want to work with her?

I found SHAUNNA.MARIE on Instagram and I followed her for a while before I decided to reach out to her. I looked at her website several times and saw other client photos and could tell she knew what she was doing. My goal was to develop my lower body, and from her own progress and her clients, I felt that I needed to reach out to her! Once I did that I asked her several question about competition prep and let her know my goals. I received an immediate response and felt great with what she could offer. I had talked to several other coaches, but I automatically felt comfortable with SHAUNNA.MARIE.

What was your favorite part about prepping for your bikini competition with SHAUNNA.MARIE?

I have two favorite aspects of prepping with SHAUNNA.MARIE. First were the weekly check-ins! I always felt so motivated after hearing from her! Each week she would cheer me on and tell me how great I was doing, and offer up suggestions on how to improve! It is a good feeling when someone notices all the hard work you put in!

My second favorite aspect was the day of the competition. I was super worried about how the day of competition would go, since we live in two different states, but I felt like she was right there with me the whole time! We kept in touch via text and I knew if I had any questions or concerns she would be able to help me! I had worked with a coach who was at a show with me, and I did not get anywhere near the attention that I did with SHAUNNA.MARIE. Not to mention with her help I was able to place second!

You prepped with a different coach prior to working with SHAUNNA.MARIE. How was your prep with SHAUNNA.MARIE different?

My previous prep was a world different and in all the wrong ways! I had a coach who made me feel like I was just another one of his girls and not a priority. The workouts were awful, the meal plan was all wrong, and I was not pushed to my best abilities. SHAUNNA.MARIE made me feel like I was her only client, made me feel like my concerns were her concerns! She gave me fantastic workouts that I felt targeted my problem areas. Her meal plans made me feel full and when it came time for the show she adjusted them so that I would look my best on stage. During check-ins SHAUNNA.MARIE would ask me if I was pushing myself, or she would add more to my plan pushing me as far as I could go, so that I could be the best I could. That quality is huge in a coach!

Samantha Davenport

Transitioning out of competition plan into offseason plan can be mentally hard. How has SHAUNNA.MARIE helped you do so?

I have transitioned before and this time was better! SHAUNNA.MARIE told me she would assist me in my reverse dieting and wanted to make sure I was headed on the right path. I knew right away I wanted to continue working with her so we discussed going right back into training and she provided me with a great meal plan and workout routine.

How has being a continued client of SHAUNNA.MARIE impacted your life?

I feel like working with SHAUNNA.MARIE again has been an awesome choice! I like the feeling of sharing my goals with someone and having a friend/coach to check in with. I have adapted her meal plans and workouts as a lifestyle and feel like I am the healthiest I have ever been! I am so glad I am working with her and I am the first to tell anyone how awesome she is and to hire her ASAP!!

Samantha Davenport Sam Davenport

August 10, 2016

Client Testimonial: Lauren Keating

August 10, 2016

Client Testimonial: Online Competition Prep Package

Lauren Keating – Boston, MA

“I always felt that Shaunna was invested in my process and overall experience, as if my success and accomplishment was just as much hers at it was mine.”

Describe your experience working with SHAUNNA.MARIE.

Just like everyone else when you decide to enter the world of fitness competing you have to start somewhere. Arguably the most important part of the process aside from your personal commitment is who will be the person to coach you through each aspect from day one of prep to show day. I could not have asked for a better person to be that coach and guide for me but Shaunna. My overall experience was positive to say the least. Shaunna always treated me as a priority, answering my every question or concern about training or food, helping me to firm up my posing routine and finding the right suite and color as well as makeup and hair for my show day. I always felt that Shaunna was invested in my process and overall experience, as if my success and accomplishment was just as much hers at it was mine. The fact that she is actually educated and certified in training, knowledgeable about supplements, and has competed numerous times herself also speaks volumes to her credibility.

Lauren Keating

What was your favorite part about prepping for your first bikini competition with SHAUNNA.MARIE?

I can’t identify a single thing what was my favorite part about prepping for my first show with Shaunna. I’d have to say that my overall experience was so positive it would be difficult to pick just one thing. Ultimately on the day of my show I knew that in that moment I was my best- I knew I had received the best coaching, the right meal and supplement tweaks throughout my 12 week prep, and the most impactful training plan and small edits along to way to enable me to achieve the best results. In the end I didn’t have a single regret and I felt I had been taken through my process in the most effective way possible. And that all was thanks to Shaunna.

Lauren Keating

Transitioning out of a competition prep plan into an offseason plan can be mentally hard. How has SHAUNNA.MARIE helped you do so?

I would agree that transitioning out of competition prep in fact IS mentally difficult. I’d also say that having the appropriate guidance to make that transition is absolutely key. Shaunna worked with me on a plan to work me out of competition prep, preparing a plan for me starting the day after my show to help me effectively add foods and rest days back into my regimen. It is very common for competitors to either attempt to stay in “competition shape” after a show OR swing the other way and completely binge and give into cravings after a strict 12 weeks on plan. I’ll be honest in saying I was nervous about both, but by continuing to work with Shaunna to help me transition ultimately gave me the peace of mind that I was making healthy choices and got me to a place where I still felt confident in my physique and appearance while achieving balance and a path forward.

Lauren Keating

How has being a continued client of SHAUNNA.MARIE impacted your life?

I’ve been one of Shaunna’s clients consistently for over two years now and I honestly forget what my day to day was like before then. Working with Shaunna has had such a profound impact on my life in so many positive ways. I love having purpose in the everyday things I do- grocery shopping and preparing meals I know are healthy for me and will help me to achieve my goals; walking into the gym with the confidence, ability, and purpose of making myself better; getting dressed in the morning feeling good in my clothes and being confident in the person in the mirror. When you are able to find passion in living a healthy and fit lifestyle and find someone to help you in doing so while also striking balance you truly are able to see purpose and result in all that you do.

Lauren Keating

What is the most valuable thing SHAUNNA.MARIE has taught you?

Aside from the immediate thoughts around physical progress and appearance, I have learned some very valuable “lessons” if you will from working with Shaunna. If I were to analyze each of them and find a common outcome I would ultimately land on confidence. I am a more confident person today than I have ever been before and far more so than before my journey began with Shaunna. I am confident in the choices I make when it comes to nutrition and fitness, confident in the way I look in a bikini or some skin tight jeans, confident in the fact that I can take a weekend off or go on vacation and still make decent choices but most importantly that it doesn’t mean I have fallen off track. Self-confidence is something we are all striving for and I can honestly say my experience working with Shaunna and all I have learned from her has been a key element in finding that in myself.

Lauren Keating

August 10, 2016

Client Testimonial: Stacey C.

August 10, 2016

Client Testimonial: Online Competition Prep Package

Stacey C. – Ogallala, NE

Describe your experience working with SHAUNNA.MARIE.

Where do I start? It has been a blessing to work with SHAUNNA.MARIE for my first competition. From our very first email I knew we would be a great team. She understood my love for fitness and was there to answer any and every question I had. SHAUNNA.MARIE did not give me a cookie cutter meal plan or a cookie cutter workout. She individualized it for me. SHAUNNA.MARIE made sure to avoid foods that I was allergic to and paid extra attention to muscle groups that were weaker. Each week during check-in she asked how I was feeling, my mood, and made sure I was doing well both physically and mentally. A few weeks out before the show SHAUNNA.MARIE gave me a run down on what to expect with peak week, and the flow of things day of show. Even though my show was many states away and she was not able to attend, she was by her phone, both day and night, to answer any questions I had. I got multiple texts from her the day of my show, stating how proud she was of me and to rock the stage. I am blessed to say, thanks to SHAUNNA.MARIE, I placed fourth place in my very first show!! I am now off-season training with SHAUNNA.MARIE and cannot wait to see my improvements next show.

SHAUNNA.MARIE Client Testimonial

How did you find SHAUNNA.MARIE? What made you want to work with her?

I first found SHAUNNA.MARIE on Facebook and followed her for a good year or two before making the decision to compete. The best part about it is I knew I wanted her as my coach! Following her for a year I was able to watch her grow as a person and see how she trained/her nutrition plan. I sent her an email asking a few questions about food allergies, past knee injury, how many weeks out I should start, and so on. SHAUNNA.MARIE was very informative and believed in me from the start!
SHAUNNA.MARIE Client Testimonial

SHAUNNA.MARIE Client Testimonial

What was your favorite part about prepping for your first competition with SHAUNNA.MARIE?

My favorite part about working with SHAUNNA.MARIE is the faith she had in me and the great friendship that was gained. Being in competition prep, especially in a very small town/middle of “nowhere” I was kind of doing it alone. The gym I work out in is the high school weight room. There was one, maybe two people there working out when I went. I had not one workout partner and no one to really connect with. Thankfully I had SHAUNNA.MARIE to answer all my questions, listen to me when I needed to vent, and believe in me every step of the way.

SHAUNNA.MARIE Client Testimonial

Transitioning out of a competition prep plan into an offseason plan can be mentally hard. How has SHAUNNA.MARIE helped you do so?

In my opinion, transitioning out of competition prep is a million times tougher (mentally) than prep itself. It being my first competition, I was extremely hard on myself post show with gaining weight back, increasing fat, and the list goes on. I honestly can say if it was not for SHAUNNA.MARIE, I am not sure where I would be. SHAUNNA.MARIE slowly increased my calories, decreased cardio and made sure my body fat was getting back to normal range. She continues to check in and see how I am feeling, my mood, and how meal plans are going. I still have tough days, times where I feel and think I need to be leaner. But SHAUNNA.MARIE motivates/reminds me that being competition lean is not realistic year around for me, especially since I am trying to build more muscle to bring a better physique next competition!

Stacey Chudomelka

How has been a continued client of SHAUNNA.MARIE impacted your life?

SHAUNNA.MARIE has impacted my life in many ways. She has strengthened me both mentally and physically. She has taught me not to sweat the little things, to never give up and always believe in myself. There are days during off season that I have not ate 100 percent on plan, but she reminds me the importance of balance. The importance of being able to enjoy supper with friends and family and not mentally beat myself up. SHAUNNA.MARIE has been my coach just shy of one year, and never in my life did I think I could build muscle like I have. She has showed me that anything is possible if you truly believe and never give up!

Stacey Chudomelka

What is the most valuable thing SHAUNNA.MARIE has taught you?

TO LOVE AND BELIEVE IN MYSELF. “If you believe in yourself, anything is possible.” Whether I am prepping for a competition or building muscle in off season, SHAUNNA.MARIE does an amazing job reminding me of all the positive changes I have made both mentally and physically.

August 10, 2016

Client Testimonial: Jen Wade

August 10, 2016

Client Testimonial: Online Competition Prep Package

Jen Wade – Atlanta, GA

“Even though competition prep is a meal/training plan that you can’t sustain year round, SHAUNNA.MARIE taught me how to fuel my body for life.”

How would you describe your experience working with SHAUNNA.MARIE?

Honestly, words cannot express my gratitude for SHAUNNA.MARIE. I started prepping for my competition by myself but wasn’t losing any weight or seeing any results and after following her on Instagram and Facebook I decided that I needed a coach. At this point I only had 8 weeks left and most competitors prep for at LEAST 12 weeks. The reason I chose her was first and foremost because of her glutes! I wanted a SHAUNNA.MARIE booty (which I now have). Ultimately though I chose Shaunna because she has a very natural and healthy approach. I didn’t want an extreme low carb diet that once I was off of I would gain everything back. I wanted to be able to maintain my results post competition with the understanding that a few pounds would come back due to water weight and slightly increasing my calories. To be honest, I didn’t know if I would do well with online coaching but it was just like having someone here. With weekly and sometimes biweekly check-ins, Shaunna was able to monitor my progress quickly. I was amazed at how little tweaks she would make in my meal plan or training would spark dramatic changes in less than a week.

In addition to my meal plan and training, Shaunna provided me with competition expertise, suit advice, posing, and show day prep. I am on the east coast and since SHAUNNA.MARIE is in California, this meant that she was up at 1AM waiting for me to email her pics and she stayed up throughout my morning (her night) in order to be available for me. She didn’t have to do this, but she wanted to! You won’t get that anywhere else. It just doesn’t happen. Not only is she an amazing coach, she is a competitor herself and that makes a huge difference. Competition prep can be mentally and physically exhausting but she always had tips and tricks for me to get past it, in addition to always making me remember how far I had come. My goal during this comp prep was to have fun and get in the best shape of my life. Because of Shaunna, I exceeded that and won my bikini competition in both classes and won my pro card in my federation.

What was your favorite part about working with SHAUNNA.MARIE?

My favorite part about working with SHAUNNA.MARIE was the fact that she is an all natural gal. I don’t use artificial sugars and fake ingredients. I try to give my body the best fuel that I can and since that is the way that Shaunna lives her life, it was so much easier to incorporate her comp prep into my day to day life. On top of that, I have a TON of food allergies and am a vegetarian. Since SHAUNNA.MARIE has experience with food allergies and intolerances, she was able to work around those and create a comp prep to work around that. I also LOVED the fact that I had carbs, awesome carbs, everyday even on show day. My brain doesn’t function without carbs, let alone my body so this was a huge deal for me. In fact, at one point she increased my carbs and I dropped weight. You gotta love that, right?

How has being a client of SHAUNNA.MARIE impacted your life?

SHAUNNA.MARIE has changed my life. Before my competition, I thought I was eating healthy. I thought just because I had a big bowl of fruit that it was healthy, but it turns out that while fruit is healthy, it has a time and a place. Even though comp prep is a meal/training plan that you can’t sustain year round, SHAUNNA.MARIE taught me how to fuel my body for life. It will be a month this Saturday since my competition and I am only 3-4 pounds over my stage weight.

SHAUNNA.MARIE worked with me post comp to ensure that I reverse dieted so that I could rev my metabolism while slowly increasing carbs and calories. This was by far the most important part of my competition. Many competitors gain up to 10 pounds or more post show due to cheat meals. I didn’t want all of my hard work to go to waste. Because of my reverse dieting, I will be able to maintain a better weight and body fat so that when I compete again in my first pro show, the prep will be much easier. Much of the “weight” that I have gained since my competition can be attributed to water weight. Even through the holidays, I will continue the zip-lock life while finding an improvement season balance.

With all of the tools Shaunna has given me, I will never start over again. She has changed my life in so many ways and because of her this year was my year. I cannot emphasize how important it is to have a coach guiding you through your fitness or weight loss journey. Even coaches have coaches because sometimes we are our own worst critics. You need someone to guide you. The best piece of advise that I would give you while beginning your comp prep, new meal plan, or training, would be to TRUST THE PROCESS! If you follow the plan, your body will make the changes. Don’t let your mind get in the way. Thank you Shaunna for your incredible advise, support, and for being such an amazing coach! I can’t wait for the next show!

August 10, 2016

Client Testimonial: Aimee M.

August 10, 2016

Client Testimonial: Online Competition Prep Package

Aimee M. – San Francisco, CA

“My absolute favorite part of working with SHAUNNA.MARIE was the faith she had in me to achieve my goals. SHAUNNA.MARIE taught me to always love and believe in myself and that in order to reach your goals, you have to keep a positive mind.”

Describe your experience working with SHAUNNA.MARIE.

A little over a year ago, I fell in love with lifting weights. I had just gotten my first gym membership and I knew I wanted to completely transform my body. I did what I could with the knowledge I had. I learned a lot about nutrition and weight lifting just by self teaching, but without proper guidance, by the time summer came to an end, I felt like I was at a standstill. That was when I started to look into bikini competitions. I was very hesitant at first for a few reasons. The first reason was that I was afraid of what friends and family would think about this decision. My biggest fear though? I was afraid of failing. And then I met SHAUNNA.MARIE! SHAUNNA.MARIE contacted me through Twitter when she saw I was looking for a coach. We started emailing back and forth and she answered any and every question I had about competition prep, plans she offered, and her philosophy on nutrition (which happens to be very similar to mine). After weeks of searching for a coach, within the first few emails exchanged, I had no doubt in my mind that I had found mine! SHAUNNA.MARIE took me through competition prep step by step and made sure she covered all the bases. After sending my initial client questionnaire back to her, I received my meal plan and training plan (tailored to my needs) and a thorough supplement guide that she went over in full detail. Then the fun began!

SHAUNNA.MARIE and I had weekly check-ins in which I would send her progress photos and she would adjust my program based on progress. But what makes her such an awesome coach is that she would make sure to point out any improvements and progress that she saw. There’s nothing scarier as a first time competitor than worrying if you’re on schedule. Having SHAUNNA.MARIE reassure me each week was so beneficial to my peace of mind! In addition, SHAUNNA.MARIE also helped me pick my suit, shoes and jewelry. We also perfected my posing routine every week over Skype. As my show date drew closer, SHAUNNA.MARIE and I exchanged emails a lot more frequently.. sometimes when I needed to just vent some frustration or ask her a random question that popped into my head. Before I knew it, my coach had become more than just a coach. She had become a friend I could count on through this crazy journey!

What is your favorite part about working with SHAUNNA.MARIE?

My absolute favorite part of working with SHAUNNA.MARIE was the faith she had in me to achieve my goals. She really helped me shape my mind to be more positive and self loving. She would go above and beyond, adjusting her busy schedule to talk on Skype with me or go over something I needed explained again. What I thought was truly amazing was that SHAUNNA.MARIE made sure she was at my show! I purposely chose a show closer to her, in hopes that she would be able to make it and she did! She was at my hotel bright and early with post competition treats in hand that she made herself! (Side note: go make her Protein Almond Butter Cups RIGHT NOW!) We spent the morning going over my routine and she helped me with suit adjustments and making sure my tan was PERFECT. I can’t even begin to explain how much it meant to me to have her cheering me on from the crowd screaming Number 55 so loudly that she completely lost her voice!! While I was backstage I was constantly getting texts from her reminding me how proud she was of me, and to remember to smile and OWN the stage!

How has being a client of SHAUNNA.MARIE impacted your life?

Becoming a bikini competitor and having SHAUNNA.MARIE as a coach has changed my life in so many ways. Not only is my body stronger, but my mind is too. SHAUNNA.MARIE taught me to always love and believe in myself and that in order to reach your goals, you have to keep a positive mind. Now that I have entered my offseason, I am still in contact with SHAUNNA.MARIE quite frequently, and we have already picked another competition. I begin official prep with her again in July and I cannot wait! People keep asking me if I’ll be sticking with my coach or have any interest in finding a new one.. and to be honest, choosing SHAUNNA.MARIE again doesn’t even get a second thought! She makes it easy to choose her again and again!

August 10, 2016

Spinach Tomato Egg White Cups

August 10, 2016

Spinach and tomato are one of the best savory egg combinations. These Spinach Tomato Egg White Cups are easy to prepare ahead of time! Perfect for fast breakfasts during the busy work week. Prep them on the weekend and have them in the refrigerator ready to go for the week. These are also very easy to pack for healthy eats when traveling! Pop them in a Ziplock bag and toss them in your cooler bag for a quick meal on the go.

Ingredients
2 1/4 C. Liquid Egg Whites
4 C. Spinach
1 C. Chopped Grape Tomatoes
Olive Oil Nonstick Cooking Spray
*Makes 12 egg white cups

Directions
Preheat oven to 350
Sauté spinach in skillet on stove top until fully cooked
Sauté tomatoes until soft (spray pan with nonstick spray or add 1-2 Tbsp. water to prevent sticking)
Spray muffin tins with nonstick cooking spray
Pour 1 Tbsp. of egg whites into each muffin tin
Divide cooked spinach and tomatoes amongst the 12 muffin tins
Top each tin with 2 Tbsp. egg whites
Bake 20 minutes or until fully cooked (no liquid left on top of egg white cups)
Optional: Top with hot sauce to spice them up!

Each egg white cup = 1 egg white serving. (Example: if you eat 5 egg whites, eat 5 egg white cups) I love this because it makes it seem like you’re eating a LOT of food!