SHANNON DECKER of E!’s series “Hollywood Cycle” Provides Fitness Tips

If you haven’t heard of Shannon Decker yet, you surely will as she is one of the fitness guru’s on the new E! new show Hollywood Cycle that airs on E! Tuesdays at 10 p.m. ET/PT.

Before she became a top fitness model, Decker believed that her athletic build, “jock” background and “attainable, every girl” vibe would be a hindrance to a successful modeling career. Turns out she was just ahead of the curve, literally, and during her most lucrative time as a print model, big agencies like Ford began to add athletic divisions.

Her print work has included spots for Athleta, Nike, Road Runner Sports, Target, Nintendo, Boater’s World, Runner’s World, Eddie Bauer, LL Bean, Fila, Dick’s Sporting Goods, TYR, Sports Authority and many, many more. Commercial-wise, Shannon played a triathlete for Coppertone, a soccer team member for Adidas and a stand up paddle boarder for the Visit California television ads (a campaign that included Arnold Schwarzenegger and fellow model Marissa Miller). Dandelion Moms contributor, Charly James, had a chance to interview Shannon about her new show and what advice she has for parents looking to get back into shape. Here is what she had to say:

What are some strategies you would recommend to moms who have taken a break (albeit: pregnancy or having taken time off as in short or even a long time) off?

We all know this feeling… whether it’s from a pregnancy, a new job, a family emergency, etc. There are way too many things out there that can throw you off of your workout routine. And as the saying goes, it only takes a couple days to lose what took weeks to build up (or something like that!) Basically it’s easy to lose and feels impossible to get back sometimes. But just like anything overwhelming in life, my main strategy is to simply just take it one day at a time. Little changes add up to make a big difference. When you write what you did down on a calendar too, that you can see everyday, it helps you see that you are in fact making progress which can keep you motivated to keep going.

If there has been a time period off (short or long) what are some steps (or gradual) in order for someone to start back again (such as: running, lifting or cardio) to not cause injuries?

This is such an important point. I’m guilty myself of jumping back into things too quickly after I’ve been sick because I’m so motivated to “get back into shape”. But then inevitably I end up making myself sick or injuring myself from pushing it too hard, too soon. This is when having a personal trainer or a group of moms that are right there with you helps so much. Not only are you less likely to “flake” on another person, but there’s other people around that understand your challenges. I always recommend setting small goals to start with. For example, say you’re going to exercise 3 days a week to start, pick the days, and stick to it NO MATTER WHAT. Those 3 days don’t have to be crazy though. It can be a 30 minute walk, a mile jog, and a 45 minute hike for example. It’s important to start rebuilding your cardio to begin with. Then the next week maybe start sprinkling some 30 minute light weight training sessions in. As always it’s important to stretch and drink lots of water as well. Listen to your body, stay positive, and know Rome wasn’t built in a day.

Incorporating fit with “family”. What would be some fun ways or tips to exercise with kids at various ages (baby to young children)?

When I’m babysitting or with my god son, I love to take a healthy picnic to the park. It’s a fun adventure that keeps everyone active. You can spread a blanket, eat and then play games and run around together. Sometimes I will even load up the bikes or throw a soccer ball in there too. Often time kid activities can become expensive so something like the park or a picnic is a win-win. Other ideas that I often use are modified hikes, beach days, rock walls, or basically anything that you and baby or child can do together. Also, don’t be deterred with a new born or little baby. Trainers understand and are impressed with you even giving it the effort. So load that little bundle of joy in a car seat and bring your new gym partner in with you!

Alternatives for water? We drink water (lots of it) however, I’d love to offer my kids and even myself and spouse something different from time-to-time. I stay away from diet drinks since all I hear is how bad artificial sweeteners are for the body. So is it okay to offer and have orange juice for breakfast and chocolate milk for lunch/dinner? What about crystal light or Kool-Aid and other drops?

There really is no true substitute for water, so I love to hear that you drink so much of it! I try to drink four liters a day but usually end up getting in 2. I also drink a lot of green tea and if I need an afternoon pick me up I gravitate towards Kombucha. Yes, stay away from all those diet drinks! If I am craving a soda, which is like 3 times a year, I will allow myself a coke. Not diet. But there are so many healthy alternatives available to you these days. Starbucks for example has juice pouches geared specifically towards children that are still healthy you can offer your child while you grab your non-fat latte or unsweetened coffee. I think fresh squeezed OJ in small portions or chocolate milk is perfectly fine. Just be conscious of overloading them with sugar of course. It can be used as a treat even.

Regarding alternatives to water. When we play sports or work out (especially my kids) is there a sports drink that is okay or better than others you recommend?

I personally try to stay away from sports drinks. But I am a huge fan of infusing my water. I like to put lemon and mint in mine. But you can easily find a chart on the Internet that gives you tons of ideas with different fruits that each offers its own benefits. For example, cucumbers, lemon and lime help with hydration, digestion and appetite control. Try infusing peaches in water for the kids. They are rich in potassium, fluoride and iron, all important for growing up strong and healthy.

I have learned to love me. All of me. Body image is especially important for myself and to pass that on to my children. I really want to emphasize that to my daughter(s) in this day and age. How do I combine all of the above and more while keeping them focused on the healthy part of it so it doesn’t become calorie counting or focusing negatively on themselves? It’s so hard with peer pressure, ads, television and magazines.

This is a hard question. To be honest, I get overwhelmed when I think about having to approach this issue with my future children, not just a female child necessarily. I see how much popular culture bombards us all with an unrealistic image of what a female body is suppose to look like. When I am with my 8-year-old god daughter, I try to make physical activities and eating healthy cool, fun and just normal. I don’t make a big deal or bring up weight or size with her. But I do try to make it more of a habit and thus a lifestyle. With my 20-year-old sister I try to lead by example. So I make fitness a priority in my own life and always suggest healthier restaurants instead of say ordering pizza at home. I also don’t obsess over my own weight or size or the amount of calories I’ve had that day. I think a lot of women are so auto tuned to do this and don’t realize how much of our energy and time it takes up. Put all of that towards positive thoughts and you’ll be a better example to everyone around, not only your children.

For working moms, what are some exercises that could be done sitting at their desk, driving, or even home at the dinner table if need be?

I have to keep it real here… This sounds good in concept, but I know it’s really hard for me to follow through on this. As women, we are constantly multi tasking, then you add a new baby in the mix and still trying to work on top of that… It’s easy to feel pretty spread thin and frazzled. Some other experts might not agree with me but I think when you’re driving or working or at the dinner table, you should focus on your mental health by being present and in the moment. Exercise is not only for your physical health, so I think as moms and females trying not to do everything is really valuable and can be more beneficial than trying to squeeze something out of every second. But I know sometimes we are left with no other option… so think of it more as black and white -not a colorful tornado. If you have a favorite show you can’t miss, do some floor exercises while you watch. You can also listen to a book through your phone while you ride a stationary bike or run on the treadmill. Think of it as an opportunity to zone out and have some “me time”.

Any news you want to share with our lovely dandelion moms?

Follow me on Instagram and Twitter so we can keep this conversation going! Please reach out anytime! Thank you so much for your time and remember you’re all beautiful and beyond capable xoxo

About Charly James: Charly is a SAHM of two children. One of her kids is special needs (autism spectrum, mitochondrial disease, seizures. SPD, congenital heart defects, and various other medical d/x) and they are currently figuring out some genetic tests that have recently come up. Her other child has some medical issues as well and the genetic testing will help in determining some of those outcomes. It became her mission to not only help her children but others and their families by finding apps that are normally for sale: go free/discounted, or other technology that can help.