Category Archives: quotes

Happy Friday!!!

Saying “hello” and giving a smile is so EASY and can be really IMPORTANT to someone who is having a crummy day. It may help them switch their “state”!

Heres the result of my paying it forward today:

I was just at a store with my kids and said “Hello, how are you?” to the sales rep that was there and made some small talk about the weather. After a few minutes the sales rep said “Do you mind if I give your kids a treat?” I told him “No not at all, Thanks so much!!” … He let the kids pick out a snack of their choice!!! How nice was that…?? Sometimes when you see someone that may be having a bad day… simply try to brighten their day with a smile and a “Hello!”

I practice “paying it forward” everyday… its a very powerful practice and so simple!!

Hope you all are the victims of the people who pay it forward… and if you are don’t forget to keep it going!! 🙂

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What’s Going On!!!

So I been busy lately with life, work and family!! There has been much going on in the last 6 months.

First, we are pregnant with Little Bean #3, due in June 2014!!

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So that’s exciting! So far this pregnancy has been filled joy and excitement as well as much sickness! Eye on the prize right?? Mind over Matter?? We are just delighted and for it means the Little Bean is growing and healthy. Patrick and Nathan are so excited and filled with questions. Nate is scared to be a big brother… no longer wants to turn 4 (he turns 4 in June when new baby is due). Where as Patrick is ready to continue on the role as Big Brother… creating a list of things he is going to do and how he is going to help. Family is what its all about really isn’t it?? They are so precious! Here they are the other day at a friends Birthday Party!

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I also just ran a big race in Toronto, Canada… The ScotiaBank Half Marathon!!! It was such a blast! I haven’t been training too much and I was in the early stages of pregnancy so wasn’t sure if I would even be able to run. But I set my mind to a goal and I did it! I set my watch to run 1:23 and sure enough I crossed the line at 1:23.31 … CRAZY!! !st in my age group and 9th overall in women’s and 65th outta 11000+ people! I was so happy!!

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Second, we have been working hard on developing a brand and a website that we will be launching in January (fingers crossed)!! We are very excited to show you all what Lisa Sheppard Fitness is all about so stay tuned!!!

Here is me in NYC recently… Being silly as per norm!!

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Why am I soooo TIRED!!!

Feeling Tired?? Drained.. Pooped… Tuckered Out??

No matter how you say it… its all the same! Sluggishness can be caused by many things.. But most experts say nutrition absolutely has a huge impact on our energy levels. How we fuel our bodies is so important and often ignored!! Busy lives and easy choices are some excuses that we hear… but healthy food doesn’t have to mean difficult!!

Here are some suggestions when wanting to fight that pesky fatigue:
-honey
-apples
-eggs
-sweet potatoes
-salmon
-oranges
-bananas
-oats
-beans
-spinach
-yogurt
-almonds

Adding these to your diet will be so beneficial… and with the fall now here we are getting less Vitamin D in our diets… we need to be aware!!

With the weekend rolling around.. be mindful of what you put in your body! its not a free-for-all … we often wake up monday morning feeling like we got hit by a bus!! This weekend enjoy yourself… but try and not over indulge and add a few fatigue fighters into your life!!

Happy Weekend Folks!!!
Photo: Feeling Tired?? Drained.. Pooped… Tuckered Out??

No matter how you say it… its all the same! Sluggishness can be caused by many things.. But most experts say nutrition absolutely has a huge impact on our energy levels. How we fuel our bodies is so important and often ignored!! Busy lives and easy choices are some excuses that we hear… but healthy food doesn’t have to mean difficult!!

Here are some suggestions when wanting to fight that pesky fatigue:
-honey
-apples
-eggs
-sweet potatoes
-salmon
-oranges
-bananas
-oats
-beans
-spinach
-yogurt
-almonds

Adding these to your diet will be so beneficial… and with the fall now here we are getting less Vitamin D in our diets… we need to be aware!!

With the weekend rolling around.. be mindful of what you put in your body! its not a free-for-all … we often wake up monday morning feeling like we got hit by a bus!! This weekend enjoy yourself… but try and not over indulge and add a few fatigue fighters into your life!!

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Saying Goodbye to Summer!!

As the summer has ended its kind of bitter sweet!!  So many fun moments and memories that were made… yet it went so fast it left me wanting more!!  Its funny because there are times or events that happen in your life that make you take a step back and re-evaluate.  I think summer ending done just that for me! September for us means adjustments.  My husband goes back to work and its back to the grind with kids, focusing on my business,  working towards some big fitness goals of my own, and just juggling life!! 

However, this September was different!! Both my boys experienced milestones this September… My oldest started Kindergarten and my youngest started Preschool!!  And as Nate, my youngest, always says “BOY OH BOY” wasn’t it tough for me which I am sure a lot of mothers out there experienced and can relate to!!    I mean sure I knew it was coming… I knew they had to do this but for about three days I was just emotional over the fact they were growing so fast and already the first part of their little lives has gone by.

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Kids grow in stages and as they grow things become not “easier” but more manageable as they become independent.  I like to call the first part of life for the mothers “survival mode” because that’s what we sleep deprived, often malnourished, hormonal mommas that is fueled by coffee are doing… SURVIVING!!!    Now that the boys are starting to become so independent (I mean really Patrick takes the bus… ALONE!?!!) I feel like we should slow down during those crazy times and soak them up more.  As I watched the bus drive by all I could think about is “Lisa you need to slow down…” the boys are gonna be grown and all they will remember is me telling them to “hurry up get your boots on” or “stop carrying on and get dressed” or “eat your lunch we need to get going!!!”

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But really where are we going?  Why can’t we slow down and take 5mins to jump in on the pillow fight or crawl in the fort to read a book. Why not pause and listen to the most creative and amazing story that they just are so excited to tell you about?  Instead we are rushing… impatient… angry… is that what I want my kids to remember? or even worse turn out like that?  Wouldn’t it be better if they saw patience, happiness and love??

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So… Are we moving too fast.. are we rushing around so much that we are missing opportunities to capture each moment and savor it! ??  I think so, Yes!

Another Life Lesson that I learned by paying attention to my kids!!  They truly are innocent, pure, happy little creatures that really spend their days trying to be HAPPY.  And if we slow down we might just see that by embracing some of our children’s habits its may not be so bad. We definitely well have more moments cherished in our hearts and our children will have so much more joy!!

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In honour of our summer… which we spent (SLOWED DOWN) on many road trips, camping trips, sight seeing and spending a lot of great quality time together with friends and family… I present to you:  “Lisa’s Road Trip Cookies” !!! We enjoyed these delicious little snacks many times on our adventures…

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Ingredients:

2 Banana’s (mashed)

1 Cup Oatmeal

3/4cup Butter (can use apple sauce instead)

1 egg

3/4cup Splenda (or Stevia)

1/4 cup honey

1tsp Vanilla

1tsp Baking Soda

1/2 Cup Coconut Flakes

1/2 Cup Wheat Germ

1/4cup Flax Seed (ground)

1tbsp Chia Seeds

1 tsp Baking Powder

1/3 Cup Soya Nut Butter (or your fav nut butter)

1/2 Cup Dark Chocolate Chips (or your fav type)

1/2 Cup Pecans

Directions:

1.Preheat Oven to 375 Degrees

2. in a bowl add coconut, baking soda, wheat germ, flax, chia seeds and baking powder… stir  and set aside

3.In a mixing add add egg and beat well

4.  then add splenda, honey, vanilla, nut butter and mashed bananas.  Blend well!

5. add wet and dry ingredients together and stir in chocolate chips and pecans.

6. Drop on a non stick cookie sheet ( I line mine with parchment paper)

7. Bake for 10-15mins or until golden brown

SLOW DOWN AND ENJOY!!

CHEERS!

L.