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The mental wiring that made you great in sports doesn't switch off when the season ends.  This week, I'm decoding the athlete's mind: the four core programs every athlete runs (performance equals worth, rules and structure, pushing through pain, and identity fusion), how they show up in your food, body, and life after sports, and how to decide what to keep, retire, and rewire.  Plus a CrossFit story I'm still recovering from and a basketball game I'll never live down.    Free 30 minute consultation with Shanon Click here to schedule 4-Day mind-body reset designed to change your relationship with food: Click Here for Our Food Freedom Reset Are you ready to heal your relationship with your body and soul?  Click Here to Learn More About Our Signature Program Our Links: Follow us on Instagram! Like us on Facebook!

What actually happens in a somatic session?  This week, I let somatic practitioner Lynae Martinez guide me through one, live and unfiltered.  From a body scan to a surprising message about slowing down, a weighted blanket "full-body hug," and why co-regulation matters, you'll hear exactly how the body speaks when we finally listen.  Plus, why somatic work is for everyone, no matter where you're starting. Want to check out Lynae's Somatic services? Click here Free 30 minute consultation with Shanon Click here to schedule 4-Day mind-body reset designed to change your relationship with food: Click Here for Our Food Freedom Reset Are you ready to heal your relationship with your body and soul?  Click Here to Learn More About Our Signature Program Our Links: Follow us on Instagram! Like us on Facebook!

This week I'm recording from a brand new spot — my meditation room (my partner officially moved in, so I needed a little more separation for recording!).  And the topic feels right at home in this space: the lazy method of staying fit. Eight easy, low-effort keys you can start using literally today, no overcomplicating required. In this episode, we cover: - Why "lazy" doesn't mean lazy — it means working with your body and nervous system instead of against them - Movement: why you don't have to crush your soul in the gym, how progressive overload beats "muscle confusion," why steps and walking count, and how yoga, somatic movement, and even a good cry are legitimate forms of release - Food: how to eat nutritiously without spending hours in the kitchen — shortcuts, grilling, pre-prepped ingredients, and batch-and-freeze meals - Time: how stacking tasks (my Monday "power hour") gets more done in less time, so you have more time to actually rest - Why saying yes to less protects your health, and why hiring a coach has been one of the fastest levers in my own life (including the $25K coaching investment I've never regretted) Free 30 minute consultation with Shanon Click here to schedule 4-Day mind-body reset designed to change your relationship with food: Click Here for Our Food Freedom Reset Are you ready to heal your relationship with your body and soul?  Click Here to Learn More About Our Signature Program Our Links: Follow us on Instagram! Like us on Facebook!

This week's episode is a quick one — under 10 minutes — but don't let the runtime fool you.  Registered Dietitian Shanon Safi reads straight from her own journal, sharing 12 life lessons that keep surfacing every time she takes herself on a solo trip, whether that's Sedona, Hawaii, or (yes, truly) New Jersey.   These lessons cover trusting your own gut, using your voice instead of shrinking in conversations, releasing responsibility for other people's emotions, setting boundaries without guilt, and knowing when a relationship isn't right before you're ready to admit it out loud.  Shanon also connects the dots between "trusting your gut" as a life lesson and interoception — the literal, physiological skill of reading your own body's signals — and why rebuilding that trust matters just as much for your relationship with food as it does for your relationships with people. Free 30 minute consultation with Shanon Click here to schedule 4-Day mind-body reset designed to change your relationship with food: Click Here for Our Food Freedom Reset Are you ready to heal your relationship with your body and soul?  Click Here to Learn More About Our Signature Program Our Links: Follow us on Instagram! Like us on Facebook!

Have you looked in the mirror lately and not quite recognized what's looking back? Or tried on something that used to fit and felt your stomach drop when it didn't? In this episode, I'm getting really personal about the last ten years of my body changing — from competitive athlete to where I am now in my 30s — and walking you through exactly how I've learned to love my body through change instead of waiting to arrive somewhere "acceptable" first. This one comes from a deeply personal place. I share the moment I tried on a dress from ten years ago, it didn't fit, and I spiraled about my wedding dress in front of no one but myself — plus the mindset reframes that have actually helped me move through moments like that instead of staying stuck in them. In this episode, we cover: - Why my identity used to be so wrapped up in being a lean, strong competitive athlete — and what it's been like to let that go - How women are conditioned to believe our appearance dictates our worth, our lovability, and how we're treated - **The dress story** — trying on something from 10 years ago, it not fitting, and the spiral that followed - The ladder of believability and how to build real self-appreciation instead of forcing affirmations you don't believe - Why it's okay (and necessary) to let yourself get mad first, and how to actually move anger through your body instead of suppressing it - Ho'oponopono — the four-step forgiveness practice I use to make peace with my past self - The single biggest shift you can make starting today: catching negative self-talk and rewording it from a place of neutrality Free 30 minute consultation with Shanon Click here to schedule 4-Day mind-body reset designed to change your relationship with food: Click Here for Our Food Freedom Reset Are you ready to heal your relationship with your body and soul?  Click Here to Learn More About Our Signature Program Our Links: Follow us on Instagram! Like us on Facebook!

Have you been doing everything "right" — eating well, training hard — and still stalling, still not feeling like yourself? In this episode, I'm sharing eight things I've seen impact my clients' health (and my own) more than any food swap ever could — and none of them have anything to do with what's on your plate. This one comes from a very personal place. Even as a dietitian doing everything "right" with my own nutrition and training, I hit a period where my body started reacting to things that used to feel fine — and it wasn't until I looked at these eight areas that it finally clicked. In this episode, we cover: - Why nutrition and exercise aren't always the missing piece when your health stalls - Values alignment — how living out of sync with what matters to you shows up in your body, and my own story of building a "free" business that made me feel constricted - Relationships— how the people around you shape your habits, energy, and self-talk (whether you want them to or not) - Boundaries — why they can feel selfish at first (especially for people-pleasers and first-generation Americans), and how I set a loving boundary with my own mom - Nervous system regulation— the real difference between regulating stress and just ignoring it, and why fight-or-flight mode blocks digestion - Sleep — why you can't out-caffeinate poor rest, and what "wired and tired" is really telling you - Self-talk — where your inner voice actually comes from, and the "ladder of believability" technique for making it stick - Creative expression — why it's not just for "creative people," and its surprising connection to your sacral chakra - Novelty — why humans crave newness once our basic needs are met, and how to work it into a healthy routine without losing structure Free 30 minute consultation with Shanon Click here to schedule 4-Day mind-body reset designed to change your relationship with food: Click Here for Our Food Freedom Reset Are you ready to heal your relationship with your body and soul?  Click Here to Learn More About Our Signature Program Our Links: Follow us on Instagram! Like us on Facebook!

Have you ever done everything "right" — followed the rules, hit your goals, kept the peace — and still felt off in your body?  In this episode, I'm breaking down the "good girl myth": five deeply conditioned patterns (rules, perfection, logic, harmony, and sacrifice) that many of us follow believing they'll earn us love and approval — and how they actually override our intuition and show up as real, physical symptoms. This one's inspired by Majo Molfino's book Break the Good Girl Myth, and I'm giving it my own spin through the lens of health, the body, and the nervous system.  Book Link I also get personal about my own good-girl conditioning as a first-generation American with Syrian roots, and how it quietly shaped everything from how I ate to who I let myself love. In this episode, we cover: What the "good girl myth" is and where it comes fromWhy rules, perfection, logic, harmony, and sacrifice can start out as beautiful values — and end up as a bottleneck to your growthThe five myths, broken down through a health and body lens:Rules — why meal plans and "shoulds" work for a while, then stop workingPerfection — the intention-behavior gap, orthorexia, and why "if it's not perfect I don't do it at all" isn't a discipline problemLogic — how overriding hunger and fullness cues to perform shows up as vertigo, digestive issues, and acneHarmony — people-pleasing your way out of your own needs (and why "standing on business" with boundaries matters)Sacrifice — putting yourself last, and what that does to your hormones, cravings, and energyMy personal story: growing up first-generation American with Syrian parents, my rebellious period, and what I learned (the hard way) about unconditional self-loveWhy every strong, high-achieving woman is still allowed to be held, be messy, and have shadowsPractical, small ways to start rebuilding trust with your intuition — starting today Free 30 minute consultation with Shanon Click here to schedule 4-Day mind-body reset designed to change your relationship with food: Click Here for Our Food Freedom Reset Are you ready to heal your relationship with your body and soul?  Click Here to Learn More About Our Signature Program Our Links: Follow us on Instagram! Like us on Facebook!

You want to eat freely but you're not willing to torch your health goals to do it. Good.  You don't have to choose.  In this episode, Shanon shares how she went from a meticulous, food-tracking competitive athlete to eating with total freedom (vacations included), and walks you through her FREED framework for ending the war between food freedom and your goals: Face the false binary Rebuild trust with your body Ease off the rules Eat with intention (not restriction) Devotion over discipline. If you're an ambitious individual who's tired of the guilt-and-restriction cycle, this one's for you, Fire Fam. 🔥 Free 30 minute consultation with Shanon Click here to schedule 4-Day mind-body reset designed to change your relationship with food: Click Here for Our Food Freedom Reset Are you ready to heal your relationship with your body and soul?  Click Here to Learn More About Our Signature Program Our Links: Follow us on Instagram! Like us on Facebook!

You can do all the affirmations, follow the perfect meal plan, and read every book — and still feel stuck.  In this first guest episode of 2026, Shanon sits down with confidence and embodiment coach Natalie Griffie to talk about what actually creates lasting change: getting out of your head and into your body. They dive into embodiment work, why "feeling is healing," how to create a safe space to feel your emotions (including the anger women are trained to suppress), inner child work, and the truth that self-acceptance and ambition can absolutely coexist. 🔥 Natalie's Free Morning Embodiment Routine: Click Here Connect with Natalie on social media: Instagram Free 30 minute consultation with Shanon Click here to schedule 4-Day mind-body reset designed to change your relationship with food: Click Here for Our Food Freedom Reset Are you ready to heal your relationship with your body and soul?  Click Here to Learn More About Our Signature Program Our Links: Follow us on Instagram! Like us on Facebook!

Even as a registered dietitian, Shanon still has to catch herself falling for health misinformation online — so this week she's setting the record straight on the 8 things she hears from clients most.  From "carb sensitivity" and low-fat myths to the protein obsession, the fiber nobody talks about, the 20% error hiding on your nutrition labels, and the truth about "getting bulky" — plus why real self-care lives in your nervous system, not your shopping cart.  Science-backed, no diet-culture nonsense. 🔥 Ready to actually live this out? Book a free consultation for Body and Soul Freedom, or start with the $27 Food Freedom Reset. Links below. Free 30 minute consultation with Shanon Click here to schedule 4-Day mind-body reset designed to change your relationship with food: Click Here for Our Food Freedom Reset Are you ready to heal your relationship with your body and soul?  Click Here to Learn More About Our Signature Program Our Links: Follow us on Instagram! Like us on Facebook!

Getting derailed from your goals isn't a discipline problem — it's a congruence problem.  In this episode, Shanon breaks down her 5-step ALIGN framework (Anchor, Listen, Intention, Ground, Navigate) to help you uncover the subconscious blocks and nervous system patterns that keep knocking you off track — and how to get back on faster every time.  Plus a simple homework practice to start this week. 🔥 Free 30 minute consultation with Shanon Click here to schedule 4-Day mind-body reset designed to change your relationship with food: Click Here for Our Food Freedom Reset Are you ready to heal your relationship with your body and soul?  Click Here to Learn More About Our Signature Program Our Links: Follow us on Instagram! Like us on Facebook!

Slowing down used to feel unsafe to me.  In this episode, I'm breaking down how to balance your masculine and feminine energy without losing your edge.  We talk about what these energies actually are (hint: it's not about gender), the pendulum swing between them, how being stuck in your masculine wrecks your digestion, the art of receiving, and simple breath-based tools to come back to center.  If you're a high-achieving individual navigating burnout, this one's for you, Fire Fam. 💛 Ready to find your balance? Book a free consultation for Body and Soul Freedom, or start with the $27 Food Freedom Reset — links below. Free 30 minute consultation with Shanon Click here to schedule 4-Day mind-body reset designed to change your relationship with food: Click Here for Our Food Freedom Reset Are you ready to heal your relationship with your body and soul?  Click Here to Learn More About Our Signature Program Our Links: Follow us on Instagram! Like us on Facebook!

What if the reason generic nutrition advice never quite worked for you… is that it was never designed for your body in the first place? In this episode, I'm exploring something I rarely see talked about in the dietitian space — the connection between your Human Design and the way you're wired to digest. Your chart, generated from your exact birth time, holds a personalized blueprint for how you eat best. And once you understand that language, "what should I eat?" gets so much clearer. In this episode, we cover: What Human Design is and why it's so specific to youHow to find your digestion type on your chart (look to that top-left arrow)Active vs. Passive digestion — what your arrow direction reveals about your ideal eating rhythmAll 12 digestion archetypes broken into 6 simple pairsThe personal story behind this episode — how my acid reflux pointed me straight to what my body actually needed (stillness, quiet, and presence)Why real nourishment is always inside-out: your nutrition and your nervous systemA gentle reminder: you don't have to have this all figured out. Your body has been talking to you this whole time — this episode is about learning to listen. Human Design Chart: https://www.thedesignofyou.com/get-your-chart Free 30 minute consultation with Shanon Click here to schedule 4-Day mind-body reset designed to change your relationship with food: Click Here for Our Food Freedom Reset Are you ready to heal your relationship with your body and soul?  Click Here to Learn More About Our Signature Program Our Links: Follow us on Instagram! Like us on Facebook!

This week, I'm getting really deep and personal. I'm sharing my entire journey with fitness and my body over the last 10+ years — the story behind my most popular blog post ever. From dreaming of the WNBA in my fifth grade yearbook, to the ACL tears that shattered my athlete identity, to bodybuilding extremes (chewing and spitting food, tilapia and asparagus for weeks), powerlifting, CrossFit, secret binge eating, and the burnout that led me to close my business and step away from the gym for two whole years. And then — the healing. How I detangled my worth from my appearance, made peace with food, and rebuilt my relationship with movement from a place of love instead of punishment. If you've ever tied your self-worth to how your body looks or performs, this episode is for you. In this episode: Why my athlete identity was both my superpower and my prisonThe disordered eating patterns I didn't recognize because they were "normal" in fitness cultureHow under-eating fueled my binge eating cycle (even as a dietitian!)The two-year reset that changed everythingWhat true food and body freedom actually looks like Free 30 minute consultation with Shanon Click here to schedule 4-Day mind-body reset designed to change your relationship with food: Click Here for Our Food Freedom Reset Are you ready to heal your relationship with your body and soul?  Click Here to Learn More About Our Signature Program Our Links: Follow us on Instagram! Like us on Facebook!

Everyone's talking about "high protein" — but what does that actually mean for YOUR body? In this episode, Shanon breaks down the real science of protein as a registered dietitian and board-certified specialist in sports dietetics. She debunks the "1 gram per pound" gym myth, explains why those viral 75-gram protein bowls aren't helping you build muscle, and shares exactly how much protein you need per meal (spoiler: it's probably less than you think — but timed better than you're doing it). You'll learn:  ✨ The actual RDA for protein (and the athlete maximum)  ✨ Why more protein isn't better — and the leucine science behind it  ✨ The 4 components of a balanced meal  ✨ Protein guidance if you're on a GLP-1 (this one's important)  ✨ Fun, realistic ways to add protein to every meal Free 30 minute consultation with Shanon Click here to schedule 4-Day mind-body reset designed to change your relationship with food: Click Here for Our Food Freedom Reset Are you ready to heal your relationship with your body and soul?  Click Here to Learn More About Our Signature Program Our Links: Follow us on Instagram! Like us on Facebook!