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TRY SOMETHING NEW

 
 

 
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When I try new things, I expand, learn and grow


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It is not uncommon to feel like you’re “in a rut”—whether that rut has manifested itself in a relationship, a job, or just life in general. The fact is that humans naturally prefer routine. Some of us even thrive off of it—understandably so, because routine and consistency can lay the groundwork for setting and reaching your goals, which in turn fuels your ability to become your best self. With that said, the pitfall of leaning too hard into routine is that you might find yourself getting too comfortable, and then, ultimately, stuck and struggling to reach your full potential. One of the most common examples I see? People who are committed to their fitness and consistently go to the same gym or the same instructors at the same time every. Single. Day. 

 
 

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While there is absolutely something to be said for this stick-to-itiveness nature, life is about constantly expanding, growing and learning. I believe—and have found from my own personal experiences—that strength comes from making a conscious decision to challenge your comfort zone. When you try new activities, workouts, recipes, or routines, you could make valuable new connections. You could discover you excel at a skill you might have had no idea you would even want to hone. 

Sure, you might get nervous.

That’s a totally normal response when stepping out of your comfort zone. When that occurs, I often think, “What’s the worst that could happen?” Allow yourself to think through that “worst case” scenario. I remind myself on a first date that I can leave if I feel uncomfortable. If it’s a new workout class, I can stop and rest when I need to. By simply allowing yourself to at least try something new, not only will you begin to feel unstuck but you won’t find yourself wondering what you could be missing.

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Time to put it into practice.

Complete the worksheet below to brainstorm and discover new things you can try this week. I filled out the same worksheet so you can get some ideas + see how it works.

The best way to edit your list is to copy/paste the text into a new note on your phone.

 
 

 

YOUR LIST

I WILL TRY ____________ NEW THING THIS WEEK

Brainstorm:

  1. __________________

  2. __________________

  3. __________________

Final Decision:

____________________________________

____________________________________

____________________________________

Today’s Mantra:

When I try new things, I expand, learn and grow

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KEY TAKEAWAYS

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Routines are great, but in order to expand, grow and learn you must step outside of your comfort zone

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Being nervous is OK! A good coping strategy is to think through the “worst case” scenario and figure out a plan if that were to occur

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The only way to stop wondering what you could be missing is to TRY! Some ideas: fitness class, recipe, morning routine

 
 

 
 
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GREAT JOB, DAY 1 DOWN

Share your list on Instagram and tag me to be featured on my page - I can’t wait to see your new goals for this week! @ShannonShape

 
 
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DEEP BREATHES, EYE-CONTACT + SMILING

 

 
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I AM THE ONLY ONE WHO HOLDS THE KEY TO MY centeredness, sunshine AND energy


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No matter how confident someone seems from the outside, we all have our moments in which we feel overwhelmed or insecure. Those feelings can catch us off-guard at the most eyebrow-raising moments.

But no matter when or how they crop up, you’ve got this!

 
 

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HOW TO INSTANTLY BE CONFIDENT

(even if you don’t feel confident on the inside!)

 
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Center yourself by taking a beat to just pause

 
 
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Inhale deeply through your nose and out of your mouth. This practice is a fast-track to feeling more clear-headed—and it can also help your parasympathetic nervous system relax, as well.

(Pro-tip: To decompress, spend a longer count exhaling. To energize, spend a longer count inhaling.)

 
 
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Once you’ve done steps 1 + 2, you’ll be ready to connect with someone in a more grounded way. Make eye contact with a stranger and smile, and you’ll come across as comfortable in your own skin, in the environment you’re in, and around the people you’re with. 

 
 

 
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PRO-TIP

When I first moved to LA and started teaching group fitness, I would often advise my students to make eye contact and smile as they walked down the street.

 

 
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Time to put it into practice.

Complete the activity below to proactively get into the habit of practicing confidence in your daily life. I filled out the same activity so you can get some ideas + see how it works.

The best way to edit your list is to copy/paste the text into a new note on your phone.

 

 

YOUR LIST

MATCHING GAME

List 3 times you felt insecure in the last month

  1. __________________

  2. __________________

  3. __________________

Great! Now match each scenario with the best way that could have helped you feel more comfortable and confident.

  1. Deep Breathe

  2. Eye Contact

  3. Smiling

Today’s Mantra:

I AM THE ONLY ONE WHO HOLDS THE KEY TO MY centeredness, sunshine AND energy

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KEY TAKEAWAYS

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You’re not alone! Everyone feels insecure no matter how confident they may appear on the outside

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For instant confidence: pause, take a deep breathe, make eye contact, smile

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Remember that you are the ONLY one that holds the key to your confidence!

 
 

 
 
 
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YOU’RE RADIATING, DAY 2…CHECK

Share your list on Instagram and tag me to be featured on my page - I can’t wait to see your new goals for this week! @ShannonShape

 
 
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Fake it ‘Til you Make it—With Good Posture

 

 
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WHEN I present MYSELF as self-assured, I AM PERCEIVED AS SELF-ASSURED


Let’s be Real

When you’re consumed by an inevitably long to-do list on a daily basis, sitting or standing up straight is probably the last thing you’re thinking of. But it’s also one tiny, simple thing you can do that will make a world of difference when it comes to bolstering confidence.

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CONFESSION TIME

Throughout the day, I consciously, and continuously have to remind myself to correct my own posture. While driving in the car, walking, sitting in a chair, brushing my teeth and so many other moments throughout the day, I catch myself hunching or crossing my arms. That’s when I make myself unfold my limbs, roll my shoulders back, pull my belly button into my spine, tuck my chin, and pull my shoulders down.


GOOD POSTURE benefits:

 
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BETTER ALIGNMENT OF THE SPINE

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PROPER FUNCTIONING OF INTERNAL ORGANS

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EASE OF MOVEMENT

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BETTER BALANCE BETWEEN MUSCLE STRENGTH + FLEXIBILITY

 

Your body feels better and more aligned and you therefore you feel better and aligned! And I’ve found that it’s a super-fast way to appear confident—which is the first step right!? Because when you present yourself as self-assured, people will start reacting to and engaging with the person they see on the outside. That can only help you begin to feel it on the inside as well. Talk about a win-win.

 
 

 
letstry.png

Time to put it into practice.

Complete the activity below to better familiarize yourself with my good posture approach. Then, create a good posture check-in check list.

The best way to play the crossword puzzle is to save the image then open in “mark up” on your phone. The list can be copied/pasted into a new note on your phone so you can always have it handy.

 

 

CROSSWORD PUZZLE

Fake it ‘til you make it with good posture. Use the clues and information from today’s lesson to complete the crossword puzzle.

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Make a mental check list that will help you correct your posture throughout the day
(tip: start from the head and work your way down)

SHANNON’S LIST

  1. Unfold limbs

  2. Roll shoulders back

  3. Pull belly button into spine

  4. Tuck chin

  5. Pull shoulders down

MY LIST

  1. _________________________

  2. _________________________

  3. _________________________

  4. _________________________

  5. _________________________

Today’s Mantra:

WHEN I present MYSELF as self-assured, I AM PERCEIVED AS SELF-ASSURED

 

 
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KEY TAKEAWAYS

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Good posture is one tiny, simple thing you can do that will make a world of difference

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Throughout the day, consciously, and continuously remind yourself to correct your posture

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When your body feels better and more aligned - YOU feel better and aligned!

 
 

 
 
 
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STRIKE A POSE, DAY 3 IS COMPLETED

Share your list on Instagram and tag me to be featured on my page - I can’t wait to see your new goals for this week! @ShannonShape

 
 
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Design an Individualized Skin Care Routine

 

 
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I HONOR AND PRIORITIZE STICKING TO A SKIN CARE ROUTINE BECAUSE DOING SO BUILDS CONFIDENCE


 
 
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ALWAYS ON THE GO

I was never in one place for very long growing up, so I didn’t feel like I had a “home base.” Then, when I settled in Santa Barbara, I would drive to L.A. for work three to five days a week. This ultra-commuter lifestyle meant I learned the art of doing a speedy wardrobe change in my car or grabbing a beauty treatment wherever, whenever. But it was also difficult to make and keep appointments, because I never knew if I would book a last-minute modeling job (my main career and source of income at the time.) So I decided to simplify and prioritize on this one truth bomb:


 

TRUTH BOMB

Clear, glowing skin is a shortcut to confidence 

 

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FIND WHAT WORKS FOR YOU

Now that I have more of a routine with my training career and business, I make it a priority to schedule and stick to regular beauty appointments. (Also, it bears noting that at 35, it feels more, let’s say, necessary.) I have a couple different facialists I see at least once a month. I have gotten minor Botox over the past couple of years, and also love to try new laser treatments. But these treatments augment my daily beauty (and wellness) basics: drinking four liters of water a day and getting seven to eight hours of sleep. That’s what works for me. The trick is to keep searching for what works for you.

 
 

 
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Time to put it into practice.

Complete the activity below to design your own skin care regime. Then, create a good posture check-in check list.

The best way to edit the list is to copy/paste into a new note on your phone so you can always have it handy.

 
 

MY LIST

My Skin Routine

Daily
__________________________________________________________________________________________________________________
__________________________________________________________________________________________________________________
__________________________________________________________________________________________________________________

Weekly
__________________________________________________________________________________________________________________
__________________________________________________________________________________________________________________
__________________________________________________________________________________________________________________

Monthly
__________________________________________________________________________________________________________________
__________________________________________________________________________________________________________________
__________________________________________________________________________________________________________________

3 Months
__________________________________________________________________________________________________________________
__________________________________________________________________________________________________________________
__________________________________________________________________________________________________________________

Today’s Mantra:

I HONOR AND PRIORITIZE STICKING TO A SKIN CARE ROUTINE

SHANNON’S LIST

My Skin Routine

Daily
AM- wash, eye cream, sunscreen, face lotion
*bring wipes with me for after workout

PM - wash, toner, serum, night serum, eye cream

Weekly
Friday night face mask in bath
Tweeze stray eyebrow hairs

Monthly
Eyebrows/lip

Facial

3 Months
Botox


 
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KEY TAKEAWAYS

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Even with a busy, chaotic lifestyle, skin care should always remain a priority.

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Find a daily routine that works for you. An example is drinking 4 liters of water a day.

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Clear, glowing skin is a shortcut to confidence

 
 

 
 
 
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YOU’RE GLOWIN’, DAY 4 IS DONE

Share your list on Instagram and tag me to be featured on my page - I can’t wait to see your new goals for this week! @ShannonShape

 
 
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Refrain From Excessive Drinking

 

 
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Confidence is connecting to my intuition, knowing what is right for me, and then making the best decision for me — not anyone else


 
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PEER PRESSURE + DRINKING

I know this is a sensitive subject since so many of our social lives (which often dovetail with our professional lives) revolve around alcohol consumption. From post-work happy hours to weddings and date nights, the bar is the center of all the action. Plus, no matter how old you are, peer pressure around drinking is a very real thing. But hear me out: Confidence is connecting to your intuition, knowing what is right for you, and then making the best decision for you—not anyone else. 

If I feel like drinking, I usually choose to have one to two drinks. I know from experience that more than that will make me feel too “buzzed” or even drunk, and then the next morning, I will not be happy that I went beyond my limit.


In the moment, I’ll try to ask myself:

“Is it worth it?”

and also think about my obligations the next day.

 

 
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The bottom line:

If you are passionate and deeply engaged with your life and goals, too much alcohol is only going to hold you back and slow you down. When I do have social obligations or feel like going out, I make a plan—based on what I did that day and what I have to do the next day—and stick to it. Know the kind and amount of alcohol that works best for you, then know and honor your limits.


 

 
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Time to put it into practice.

Complete the activity below to see how you can still throw a party without drinking!

The best way to edit the list is to copy/paste into a new note on your phone so you can always have it handy.

 
 

SHANNON-LIB

Find a partner to complete this fun party-inspired mad lib rendition

Ask a friend to name the following:

  1. Nam

  2. Party Theme

  3. Place

  4. Day of the week

  5. Noun

  6. Verb

  7. Food

  8. Body Part

Now enter them into your ShannonLib:

_______________ (name) is having a ____________ (theme) party! It’s going to be at _______________ (place) on _________________ (day of the week). Your presence is requested, but please bring a/an ___________ (noun) with you. If you do not RSVP in time, the other guests will have to __________ (verb) in/on ________________ (food) with their _____________ (body part).

Today’s Mantra:

Confidence is connecting to my intuition, knowing what is right for me, and then making the best decision for me — not anyone else

 

 

SHANNON’S TURN:

Santa Claus (name) is having a Over the Hill (theme) party! It’s going to be at the bathroom (place) on Hump Day (day of the week). Your presence is requested, but please bring a/an lawn mower (noun) with you. If you do not RSVP in time, the other guests will have to fart (verb) in/on pineapple (food) with their lips (body part). RSVP at @ShannonShape.

 

 
 
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KEY TAKEAWAYS

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Honor your personal limits towards drinking

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To combat peer pressure, think about your obligations the next day and if drinking will negatively effect them (the answer is usually always yes!)

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If you are passionate and deeply engaged with your life and goals, too much alcohol is only going to hold you back and slow you down

 
 

 
 
 
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CONFIDENCE… MAKE IT A DOUBLE!
DAY 5 IS COMPLETED

Share your list on Instagram and tag me to be featured on my page - I can’t wait to see your new goals for this week! @ShannonShape

 
 
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HAVE EMPATHY

 

 
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I get to choose how I react to every situation


 
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I’m not one to play favorites, but this might very well be my #1 tip for building confidence. Because of my life path, this one comes easier for me than some of the others. My real parents were not the best, let's just say. But when I’m feeling hate or resentment towards them, who’s affected? Me. I realized if I can try to understand the “why” behind their actions and have empathy for them, then I’m back in the driver’s seat of my emotional well-being. And that gives me confidence.

Power equals confidence. 

Having empathy for someone else—in other words, putting yourself in their shoes—helps you realize that most of the time, other people’s actions or words have very little to do with you. It’s about them. Once you realize this, you’ll be able to shield yourself from their projections. You’ll feel empowered to repel hurtful actions and words. Ultimately, only you get to choose how you react to every situation. To me, that is the ultimate key to confidence.

 

 
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Time to put it into practice.

Complete the activity below to see how you can still throw a party without drinking!

The best way to edit the list is to copy/paste into a new note on your phone so you can always have it handy.

 
 

SHANNON-LIB

Find a partner to complete this fun party-inspired mad lib rendition

Ask a friend to name the following:

  1. Nam

  2. Party Theme

  3. Place

  4. Day of the week

  5. Noun

  6. Verb

  7. Food

  8. Body Part

Now enter them into your ShannonLib:

_______________ (name) is having a ____________ (theme) party! It’s going to be at _______________ (place) on _________________ (day of the week). Your presence is requested, but please bring a/an ___________ (noun) with you. If you do not RSVP in time, the other guests will have to __________ (verb) in/on ________________ (food) with their _____________ (body part).

Today’s Mantra:

Confidence is connecting to my intuition, knowing what is right for me, and then making the best decision for me — not anyone else

 

 

SHANNON’S TURN:

Santa Claus (name) is having a Over the Hill (theme) party! It’s going to be at the bathroom (place) on Hump Day (day of the week). Your presence is requested, but please bring a/an lawn mower (noun) with you. If you do not RSVP in time, the other guests will have to fart (verb) in/on pineapple (food) with their lips (body part). RSVP at @ShannonShape.

 

 
 
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KEY TAKEAWAYS

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Empathy is my #1 tip for building confidence.

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Understanding the “why” behind other’s actions helps to put you back into the driver’s seat of your emotional well-being.

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Most of the time, other people’s actions or words have very little to do with you!

 
 

 
 
 
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YOUR EMPATHY IS CONTAGIOUS,
DAY 6 GETS A CHECK

Share your list on Instagram and tag me to be featured on my page - I can’t wait to see your new goals for this week! @ShannonShape

 
 
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Be OK With Being by Yourself

 

 
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BEING COMFORTABLE ALONE HELPS ME TO TRANSITION THROUGH DIFFICULT TIMES WITH EASE


 
 
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OKAY, ANOTHER CONFUSION TIME

I LOVE being by myself. I know that’s a little weird. It might be because I’m one of those introverted-extroverts. 

But it might also be due to the fact that, because I was raised by a mom who was on welfare and worked two jobs, I was often left alone or with my brother. After I was emancipated, I attended three different high schools, and I had to be okay with being by myself, because I didn’t have a definitive clique to hang with. I frequently had to make new friends and rely exclusively on myself. This wasn’t exactly easy. I ended up attending a very small high school, in a very small town, my junior year, which made it especially difficult to be by myself. There wasn’t much of anything or anyone around.

 
 

Yet, the experience facilitated a wealth of personal growth and confidence in who I was and who I wanted to be. 


 

Over the course of your life, friends, significant others, and even family members will come and go.

But if you are OK with yourself

—and being alone with yourself—you’ll feel more assured in those transitional and even lonelier moments. You’ll know you will make it through and eventually find the support network you’re meant to have.

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letstry.png

Time to put it into practice.

Complete the activity below to see how you can still throw a party without drinking!

The best way to edit the list is to copy/paste into a new note on your phone so you can always have it handy.

 
 

SHANNON-LIB

Find a partner to complete this fun party-inspired mad lib rendition

Ask a friend to name the following:

  1. Nam

  2. Party Theme

  3. Place

  4. Day of the week

  5. Noun

  6. Verb

  7. Food

  8. Body Part

Now enter them into your ShannonLib:

_______________ (name) is having a ____________ (theme) party! It’s going to be at _______________ (place) on _________________ (day of the week). Your presence is requested, but please bring a/an ___________ (noun) with you. If you do not RSVP in time, the other guests will have to __________ (verb) in/on ________________ (food) with their _____________ (body part).

Today’s Mantra:

BEING COMFORTABLE ALONE HELPS ME TO TRANSITION THROUGH DIFFICULT TIMES WITH EASE

 

 

SHANNON’S TURN:

Santa Claus (name) is having a Over the Hill (theme) party! It’s going to be at the bathroom (place) on Hump Day (day of the week). Your presence is requested, but please bring a/an lawn mower (noun) with you. If you do not RSVP in time, the other guests will have to fart (verb) in/on pineapple (food) with their lips (body part). RSVP at @ShannonShape.

 

 
 
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KEY TAKEAWAYS

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Alone time helps with personal development and growth

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If you are OK with yourself—and being alone with yourself—you’ll feel more assured during lonely, transitional moments.

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Being alone builds confidence because it gives you the space to get comfortable with being exactly who you want to be

 
 

 
 
 
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CHECK YOU OUT!
GREAT JOB ON COMPLETING MY 7 DAY CONFIDENCE BOOST BOOTCAMP

But wait, the fun doesn’t need to stop just yet! I’ve added one more BONUS DAY which you can access by clicking below.

Share your list on Instagram and tag me to be featured on my page - I can’t wait to see your new goals for this week! @ShannonShape

 
 
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RETAIL THERAPY IS OKAY

 

 
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WHEN I FEEL GOOD ON THE INSIDE, I LOOK GOOD ON THE OUTSIDE


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MODERATION

Anything in excess is sure to be unhealthy. You can have too much religion, too much alcohol, too much sex, too much TV, you get the idea. That said, all of these aspects of life can be amazing—when you weave them into your life in moderation. Shopping applies here as well.

 
 

GIVE YOURSELF PERMISSION

Here’s why I recommend giving yourself permission to embrace retail therapy in moderation: If you feel like you look good, you feel good, and you’ll exude confidence!

Whenever I feel like I have a cute outfit on, I walk down the street a little taller, with a skip in my step, a twinkle in my eye, making conversation with and smiling at people. (Hey, I’m sure you do this too!) A new workout outfit has a similar power. If I like how my pants make my legs look and my sports bra is cute and comfy, I’m going to be motivated to go harder at the gym—which bolsters your confidence.

It’s a winning cause-effect that will spur personal growth and success throughout your life.

Asset 55.png
 
 

 
letstry.png

Time to put it into practice.

Complete the activity below to better familiarize yourself with my good posture approach. Then, create a good posture check-in check list.

The best way to play the crossword puzzle is to save the image then open in “mark up” on your phone. The list can be copied/pasted into a new note on your phone so you can always have it handy.

 

 

Make a mental check list that will help you correct your posture throughout the day
(tip: start from the head and work your way down)

SHANNON’S LIST

  1. Unfold limbs

  2. Roll shoulders back

  3. Pull belly button into spine

  4. Tuck chin

  5. Pull shoulders down

MY LIST

  1. _________________________

  2. _________________________

  3. _________________________

  4. _________________________

  5. _________________________

Today’s Mantra:

WHEN I FEEL GOOD ON THE INSIDE, I LOOK GOOD ON THE OUTSIDE

 

 
 
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KEY TAKEAWAYS

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Everything in moderation!

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Your outside world is just a reflection of your inside world.

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When you feel good in your clothes, body and how you’re presenting yourself, you’ll feel more confident

 
 

 
 

BONUS… CHECK!

Okay, now you’re REALLLY completed by Confidence Boost Bootcamp! As a reward, use promo code CONFIDENCE10 for 10% off any product!

Share your list on Instagram and tag me to be featured on my page - I can’t wait to see your new goals for this week! @ShannonShape