SWS Blog

Curious WHAT you eat to get so many grams of protein in? Let's find out!

Stay on track this summer...and fall/winter/spring... with these 9 essential foods!

I had posted on social media a few weeks back about how important accountability was for me to stick with my prayer routine. I talked about how I have an app that I listen to prayers & devotionals with. Every time I finished my prayers a notification would pop up praising me for the number of days in a row I had said my prayers. It was very motivating... for 60 days. Then last weekend, I didn't do any of my prayers. I lost my streak & I was more bummed than I care to admit. I fell off the prayer bandwagon. I stayed off for one more day. And then I got back on. I very easily could have said: "F*** it. Screw my prayer routine. I'm going to sleep in a little bit more. I already have to start over so why not wait a little longer?" But I didn't. And you don't have to either. Sound familiar? Falling off the fitness bandwagon (or any bandwagon for that matter) can happen to the best of us. Whether due to a busy schedule, lack of motivation, or unexpected life events, taking a hiatus from your fitness routine is not uncommon. However, getting back on the fitness bandwagon can seem daunting. But don't worry... I got you! Try any of these 9 effective tips to help you regain motivation and get back on that fitness bandwagon: Reflect on Your Why: Take some time to reflect on why you started your fitness journey in the first place. Reconnect with your original motivations can reignite your passion and remind you of the benefits of leading an active lifestyle. Start Small: Don't overwhelm yourself by trying to jump back on the bandwagon and go 100mph. Start small by setting achievable goals and gradually increasing the intensity and duration of your workouts as you regain momentum. Find an Accountability Partner: Enlist the support of a friend, family member, or workout buddy to hold you accountable and provide encouragement as you get back up. Having someone to share your progress and setbacks with can make the process feel less daunting. Mix It Up: If you quit fitness due to boredom or lack of excitement, consider trying new activities or exercise routines to mix it up. Experiment with different types of workouts, such as yoga, dance classes, or outdoor activities, to keep things fresh and enjoyable. Schedule Your Workouts: Treat your workouts like important appointments by scheduling them into your calendar. Setting aside dedicated time for exercise can help you prioritize fitness and establish a consistent routine. Set Realistic Goals: Set realistic and achievable fitness goals that align with your current fitness level and lifestyle. Break larger goals into smaller, manageable milestones to track your progress and celebrate your achievements along the way. Check out the blog post I wrote about setting fitness goals. Focus on the Benefits: Remind yourself of the countless benefits of regular exercise, including improved mood, increased energy levels, and better overall health. Keeping the positive outcomes of fitness in mind can help motivate you to lace up your sneakers and get moving. Be Kind to Yourself: Avoid dwelling on past setbacks or feeling guilty for falling off the bandwagon. Practice self-compassion and treat yourself with kindness as you work towards hopping back on the bandwagon. 9. Celebrate Your Progress: Celebrate even the smallest victories and milestones as you get back up. Whether it's completing a workout, hitting a new personal best, or simply showing up consistently, acknowledge and celebrate your progress as you work towards your goals. Let's get you back on the fitness bandwagon! I'm curious... share the tip you are most excited to try in the comments below!

I can't take credit for this blog title. That credit goes to Fr. Mike Schmitz & it's the title of his homily today. In a nutshell: Is our faith necessary or an accessory? Is praying, the mass, the eucharist necessary? Or is it just an accessory? Because my faith & fitness are so intertwined, I was inspired to ask the same question to you. Is fitness necessary or is it an accessory?! I'm going to argue that it IS necessary (and I'm not just saying that because of my business..) God created our bodies to MOVE. Just like our faith life, we are not meant to be stagnant. We are meant to grow stronger, both physically and spiritually. I want you to stop & think for a moment of the positive ripple effect that daily movement has on your body. Moving your body ➡️ More energy/confidence in yourself ➡️ Better choices regarding what you put in your body/mind ➡️ Better parents/spouses/co-workers... whatever hats we wear. The effects are endless. This is very vague as the ripple effect will obviously look different for everyone, but you get the idea. So, I'll ask you again: For you... is fitness necessary? Or just an accessory? Happy Easter Friends!

What in the heck do a messy car & a noisy fitness industry have in common? BOTH of them are overwhelming as heck, leaving you feeling frustrated & wanting to avoid running starting anything. **Full disclosure: This is my car. This picture was taken a week ago & I still haven't cleaned it. See! Avoiding it. We are overloaded with conflicting fitness and nutrition information: We've all seen the headlines: "Studies have found that (insert healthy food) now causes (insert cancer)" "Don't do this exercise, do that exercise". "4 reasons why Keto is the best way to lose weight" "Meat is bad" "Meat is good" "Eggs are good" "Eggs are bad". It goes on and on. The noise is deafening and leaves even fitness professionals shaking their heads. For someone just starting out on their fitness journey, articles like this would make me want to slam my laptop shut and keep doing what I'm doing. Much like my messy car, I just turn the other cheek and avoid it for another day (or weeks in my case..) So how do we weed through all the nonsense and find a feasible starting point? 1. Start with the basics. For nutrition : If it came from the earth or an animal, you're good. Drink lots of water. Avoid canned/boxed foods as much as possible. Eat fruits/veggies. For fitness: Going into the gym and doing squats, pushups, situps, shoulder presses, bicep curls, etc.... it's perfect. Go for a walk. Go for a jog. Do some stretching. Let's uncomplicate things why don't we? 2. When doing research, if you stumble upon something that says "do this, not that"... keep scrolling. Make sure your resources are reliable. 3. Take a moment to figure out some specific goals you have related to fitness and nutrition. If it's to "get stronger", focus on protein intake. If it's weight loss, focus on a calorie deficit. If it's mobility, look up a stretching video. 4. Consider hiring a professional to help you navigate the fitness world. Just like a clean car leads to stress-free car ride, a simple approach to fitness leads to a more fulfilling & sustainable experience.

Uncomplicated Ways to Embrace the Chill and Keep Moving in Winter

If you haven't heard, sauna use is the rage right now, especially if you live in MN in the winter! With the emergence of infrared saunas alongside the traditional ones, choosing the right option for your relaxation and health goals can be a heated decision (see what I did there!). Let's talk about the differences between traditional and infrared saunas so you can make an informed choice. Without further adieu... Traditional Saunas: Traditional saunas, also known as Finnish saunas, have been a part of various cultures for centuries. These saunas rely on a heater, often powered by electricity or wood, to heat a pile of rocks. Water is then poured over the rocks to create steam, raising the overall temperature within the sauna. Key Features: Heat Source: Traditional saunas use a heater to warm the air, which in turn warms your body. Temperature: These saunas typically reach higher temperatures, often between 160°F to 200°F (71°C to 93°C). Humidity: Traditional saunas are known for their high humidity, created by pouring water over the hot rocks. Infrared Saunas: Infrared saunas, a more modern invention, use infrared heaters to emit radiant heat, which is absorbed directly by the body. Unlike traditional saunas, they don't heat the air around you but instead warm your body directly. Key Features: Heat Source: Infrared saunas use infrared heaters, emitting light that is experienced as radiant heat. Temperature: Although the temperature is lower compared to traditional saunas (typically 120°F to 150°F or 49°C to 66°C), the heat is often perceived as more intense due to its direct impact on the body. Humidity: Infrared saunas maintain lower humidity levels since they don't rely on water to produce steam. Health Benefits: Both traditional and infrared saunas offer a range of health benefits, but they may affect individuals differently. Traditional Saunas: Promotes relaxation and stress relief. Encourages deep sweating, aiding in detoxification. Can enhance cardiovascular health by increasing heart rate. Infrared Saunas: May provide more comfortable conditions for those sensitive to high temperatures. Targets muscle and joint pain through direct infrared heat absorption. Offers potential skin benefits, such as improved circulation and reduced signs of aging. Conclusion: The choice between a traditional sauna and an infrared sauna ultimately depends on your preferences, health considerations, and the experience you seek. Traditional saunas provide the classic steamy environment, while infrared saunas offer a more targeted and potentially more accessible heat. Whichever you choose, incorporating sauna sessions into your wellness routine can be a rejuvenating and health-enhancing practice. Shred With Shannon offers Infrared Sauna sessions right in downtown Waconia. Our sauna can seat up to 2 people. Each sauna session comes with a complimentary LMNT electrolyte packet to properly rehydrate. We offer 20, 30 or 40 minute sessions. Sessions for 2 people, punch cards or a membership to receive unlimited sauna sessions is available. Check out our pricing & schedule ! We currently have a #loveyourbody sale going on through February 14th! Buy a 30-minute session for 2 people at 50% off ($30 value) Buy a 10-class punch card & receive 2 complimentary 20 minute sauna sessions ($44 value) Sign up for an 8 or 12 class per month membership & receive one 40 minute sauna session per month up to 3 months ($126 value) We also have a traditional sauna/cold plunge event coming up at the end of March - check our website for more information!

As we step into 2024, the world of fitness is gearing up for some exciting changes. Over the past years, we've seen a shift towards virtual workouts and the integration of technology into our fitness routines. Let's explore what else is on the horizon for wellness in 2024. 1. Biohacking, which is the process of improving one's body or mental facilities using diet, exercise, mindfulness practice, technology or drugs, has been a hot trend for the last decade and will continue to be! Searches for "biohacking" have increased by 515% in the last 10 years! The advancement of technology has increased to support biohacking practices & the healthcare system has adopted natural practices as a means to enhance physical fitness. Examples of biohacking include: f orest bathing/earthing sauna therapy/cold exposure - check out our infrared sauna & sauna/cold therapy events ! smart drugs & nootropics nutritional supplements specific diets (i.e. ketogenic) red light therapy biohacking apps 2. Wearable technology has absolutely exploded in the last several years. People use wearables to measure their physical activity, sleep patterns, heart rate variability, and overall wellness. The search for the newest wearable device, the Oura Ring , has grown by 1,550% over the last 5 years. 3. Home gyms/mobile fitness apps - March 2020 start the increasing trend of home gyms & use of mobile fitness apps. Most gyms and fitness studios are open, but the home gym trend is here to stay. There are a few fitness app categories: - activity trackers such as Strava & Charity Miles offer the added accountability that your iOS & Android phones don't provide - guided workout app such as Peloton (requires special equipment) & Nike Training Club - diet apps such as MyFitnessPal & Noom  4. Focus on flexibility & functional strength training: while folks still want to lose weight & gain strength, people are wanting the flexibility & strength to do regular activities of daily living. 5. New diets - we have seen a plethora of diet trends come and go, but a few will continue to stick around: Vegan/Plant-based Intermittent Fasting 6. Recovery Equipment - while "rest days" are a trend that will never go away, there are some new toys out there that can aid in recovery: Massage guns Vibrating rollers - foam rollers that... vibrate! That concludes the top fitness trends of 2024! I'm curious.... did any of these surprise you? Do you use any of these trends?! Hit "reply" to share with me!

I was listening to Fr. Mike Schmitz the other day & he said something that made me stop in my tracks: "Everyone has 2 lives: Your second life starts when you realize you only have one" Read it again. WOW. Mind-blowing amiright?! We've watched movies, heard stories, read the books.... Someone has a near-death experience or has received a grim diagnosis & all of a sudden they have a different outlook on life & an insatiable drive to live life to the fullest. I can't help but think of elderly clients that have come to me in the past. One in particular.. we'll call her Susie. Susie came to me in her late 60's. She was weak & was recovering from her 3rd surgery in 15 years due to an injury/fall. She was sick and tired of being sick and tired. As we talked, she shared about how the last 30 years were spent on her children, her husband, her job... everything but herself. She knew she should prioritize her physical health, but everything else came first. She told herself after the kids were in bed, or before they woke up. She then told herself after they graduated & were out of the house. She then told herself when the weather was nice, she would walk outside. Every January 1, she promised herself she would make it a priority. Guess what? She never made it a priority. And now? Now she is suffering because of it. Due to minimal movement, no strength-training, she has had a couple freak accidents and her body is not recovering. As a result, she is feeling even more discouraged & is moving even less. I have 2 things to tell you: 1. If you are "young" & able-bodied.... START! Start lifting weights, start stretching, start getting your heart rate up. 2. If you are "old" ¬t as able-bodied... you can still START! It is never too late. Take the narrative out of your head and toss it out the window. You can still do some form of movement and we build up. Don't wait until the end of the day. Pssst... your bed/Netflix will win. Don't wait until your babies are grown. Pssst...something else will replace your time. Don't wait until you're motivated. Pssst... you might never get motivated. Move your body NOW so you can move with your grandkids!