Ellen Shannon Fitness Solutions

10/09/2026

Did you know that the classes are still available by zoom each day? They are not recorded, so you are held accountable even if you can't show up in person - I will still be looking for you and guiding you!!

10/08/2026

10/06/2026

Pumpkin + cottage cheese? I know it sounds strange, but this bowl is surprisingly delicious and it only takes about two minutes to make!

🎃 Pumpkin Cottage Cheese Bowl 🎃
(serves 1)

1 cup (225 g) low-fat cottage cheese
¼ cup (60 g) canned pure pumpkin (not pumpkin pie filling!)
½ tsp cinnamon
¼ tsp vanilla extract
1-2 tsp maple syrup or honey to taste
Optional toppings: granola, chopped pecans or walnuts

Stir everything together until smooth. Top with whatever sounds good and enjoy immediately.

It's high in protein, naturally sweet, and tastes like a treat!

Macros: 220 calories, 28g protein, 18g carbs, 3g fat

10/05/2026

If you only have 15 minutes to work out, USE the 15 minutes.
You do not need to turn it into an hour for it to be worth doing.
This circuit gives you a little cardio plus strength work for your upper body, lower body, and core…
and you can adjust the exercises or pace to fit your level.
Warm up, set a timer for 15 minutes, and work through the list.
No need to race through it. Take a quick break when you need one, keep your form solid, and then keep going.
Done is done. 🙌
📌 Save this one for the next day you almost skip your workout because you’re short on time.

10/02/2026

I get asked about breakfast ALL the time.
“I know I need more protein… but I am not cooking a whole breakfast at 5 am
Totally fair.
One of the easiest go-tos is
overnight oats with protein powder or a smoothie/shake
For the oats, mix ½ cup oats with milk the night before, then add protein powder in the morning with berries, cinnamon, peanut butter… whatever sounds good.
It helps make breakfast more filling and gives you a really solid start on your protein for the day.
And most importantly… it does NOT require standing over a stove first thing in the morning!
Post a picture or your quick protein breakfast or snack go to!

09/30/2026

Your core is working ALL DAY LONG…
Even when you're not doing a single ab exercise.
Every time you stand up.
Carry groceries.
Pick up your kids.
Reach for something on a high shelf.
Your core is there to keep you stable.
This workout trains your core the way you actually use it in real life.
Give it a try and let me know which exercise challenged you the most.

09/29/2026

Walk-Away Chicken…

Do I have your attention yet!? :-)

You don’t have to babysit the chicken while it’s cooking… and it comes out juicy and succulent!

Walk-Away Chicken
(Serves 2)

- 2 boneless, skinless chicken breasts (about 6 oz/170 g each)
- 1 tsp olive oil or butter
- Salt and pepper to taste

Pound chicken breasts to an even thickness, about ½- to ¾-inch (1.25- to 2-cm) thick.
Season both sides with salt and pepper. Heat a skillet over medium-high heat. Add oil or butter and swirl to coat.

Lower heat to medium and add chicken. Cook undisturbed for 1 minute. Flip, reduce heat to low, and cover with a tight-fitting lid. Set a timer for 10 minutes. Do not lift the lid!

After 10 minutes, turn off the heat. Leave covered for another 10 minutes. Check that the internal temperature has reached 165°F/74ºC. Rest 2 to 3 minutes, then slice.

Flavor tip: Finish with lemon juice, fresh herbs, or your favorite sauce after cooking.
Macros per serving: Calories: 185 | Protein: 35g | Fat: 4g | Carbs: 0g

Want more no-fail methods for juicy, flavorful chicken?