Dreams do come true


We all have them. For ourselves, our families, our children.

I dreamed of being free from obsession with my weight.

I dreamed of disrupting the “diet” industry.

I dreamed of getting off the diet roller coaster for good.

I dreamed of helping women.

I dreamed of building a business.

I dreamed of having a podcast where I could reach millions of women and help them end their battle with weight.

October 9th, 2019 – My Podcast will Launch.

Dreams do come true.

What is your dream?

P.S. I am sitting here with tears.
Because Love, I am worth it.
Because You are worth it.

Consistency over Perfection

I remember having my first “diary”, I was a teenager and I got it as a present. I loved the idea of writing down all my thoughts and then have this journal of my life. I remember Oprah talking about how she journaled every day and had hundreds of journals with her life story.

I would have these grandiose ideas about one day writing my “book” from all my journals, well I am going to have to pull from my memory because I never could stick to it. Ok, I had never been able to journal for more than a day or 2.

This is like how I would go from one extreme to another with the diet roller coaster… Either full in or full out. Those extremes were not sustainable long-term.

I always knew there was power in writing things down but would put so much pressure on myself to do it a certain way. And I never could do it. I would become paralyzed.

But I have learned that writing things down to get them out of my head is POWERFUL. It is a hack on my lizard brain. But, consistency over perfection is the key to long-term sustainability.

My first fundamental that I teach is reflection. Reflection is different from journaling, it is not about the story, it is about each sentence or thought. It is a way to see where I am today, really where I am. It is a more focused and rewarding way to write. I will be teaching this more in depth in my upcoming digital course and the 1-day workshop in Dallas (Oct. 19th).

I never look back at previous days, it is not about the story or saving it for some future date. It is about being in the moment for 5-10 mins and writing down my thoughts.

When you start something, you must know where you are. So, as you start on this journey of losing or maintaining you weight, you must know where you are. I recommend writing down what you have eaten in the past week. Really what you have eaten, no judgement, just being real with where you are. That way, you can make a realistic plan, which is my second fundamental.

Then to write down what thoughts, situations, or time of day when you think you overate or ate something that did not fuel you. Noticing what triggers happen when you overeat or beat yourself up.

After this initial reflection, then a daily reflection of what thoughts you are having and asking 2 simple questions, “Do I believe this thought? & Does it serve my highest self?”, doing this helps me to call out my BS and to quiet the lizard thoughts.

When I skip a day of reflection, my lizard brain takes over and I will seriously have negative mind-chatter all day. It has been so life-changing to do reflection for me; it helps me in all areas of my life.

So, this is a lot to take in. I know. Learn more about it tonight at my free webinar.

Join my Free 1-Hour Webinar tonight

TOPIC: “The 3 Things that Keep Us Stuck on the Diet Roller Coaster and How to Get Off”.

It will be a training and Q&A. You can ask me anything during the webinar (anonymously).

It’s going to be epic.

WHEN: 5:30pm PST / 8:30pm EST and a second webinar at 7:30pm PST / 10:30pm EST

Register Here

Should is a lie

I used to say:

I “should” go on a diet, 
I “should” exercise, 
I “should” eat better.

What I have learned is that anytime I say “should” it really means “I won’t,” and Should is a lie.

Should is a way that we make an excuse to not do a future action or make an excuse about why we didn’t make a previous good choice.

So, start watching your thoughts, and when you hear yourself think “should,” ask yourself why it is “should” and not “I Will” or “I didn’t.”

This is a good start for you, but watch my webinar tonight to learn more about this and how I got off the diet roller coaster.

Register Below:

“The 3 Things that Keep Us Stuck on the Diet Roller Coaster and How to Get Off”


I had been on and off the diet roller coaster for most of my life.

I now teach women how to get off for good. I know how frustrating and painful carrying extra weight is.

I have weighed as much as 315 pounds and the last time I lost weight for good, I started at 247 pounds.

I am doing a special webinar to tell you how I got off the diet roller coaster forever.

Join me for a FREE 1-hour WEBINAR Training on Wednesday night.

This will include a private Q&A session during the webinar.

This way, you can ask questions anonymously and get personalized answers from Shannan.

WHAT: Important Webinar with Shannan

WHEN: Wednesday, 8/21/19, 5:30pm PST / 8:30pm EST
Wednesday, 8/21/19, 7:30pm PST /10:30pm EST

TOPIC: “The 3 Things that Keep Us Stuck on the Diet Roller Coaster and How to Get Off”

Register Here 

Nothing is wrong with you

I am so full of love today. I received an email this morning that meant so much to me. It was a women who has struggled with her weight for most of her life and she now has HOPE again.

She has taken my free course and she is taking action on the tools I teach.

That was my story. I felt connected to her because I know what it is like.

I see the pain on women’s faces because they are ashamed of carrying extra weight. They believe something is wrong with them.

But nothing is wrong with them, with you. NOTHING.

Come Join me on Wednesday night. I am teaching a webinar on “The 3 Things that Keep You Stuck on The Diet Roller Coaster and How to Get Off”.

There will also be a live Q&A. I can’t wait to spend some time with you.

Register Here – https://bflycoaching.easywebinar.live/registration-5

Have you stopped eating long enough to feel hunger?

Happy Saturday Loves! I love Saturday mornings. I take time every Saturday morning to slow down a bit. I have a routine on Saturday mornings that I love. I spend a couple of hours by myself. I do my reflection work, take a long walk, and really check-in with myself.

I was thinking this morning about my ladies and how we have become so disconnected to our bodies. We have been on and off diets for so long, we no longer feel our body triggers, like the ones that tell us when we are hungry or full.

I used to not know what hunger really felt like. I was eating all of the time.

I would eat 3 meals a day and in-between I would snack. If I even thought I was hungry, I would eat. I remember taking snacks with me when I traveled because the thought of not having food was scary.

I mean, it not like there is food everywhere, but my lizard brain thought I was still living in a cave and that I did not have access to food.

We have become so disconnected from our bodies, that we do not feel the natural sensations that are built in. Our bodies are amazing. They have these built in mechanisms to keep us alive, from pain sensors to sensations that let us know when we are hungry and thirsty.

Many times, we think we are hungry, and we are just emotionally hungry, we are using food to buffer our emotions. We also think we are hungry and all we need is water. We also are sleep deprived and we eat because we are tired.

Have you felt what hunger feels like in your body? Have you stopped eating long enough to feel hunger? If you let your body feel hunger, do you have thoughts like “I am going to die, I am going to pass out”?

To get off the diet roller coaster we must reconnect with our bodies again and let our bodies work for us. Our bodies are Amazing, and we have been at war with them for far too long.

Take my NEW Free Course to learn a 3-step process to get off the diet roller coaster. BFLYCoaching.com/free-course

2 Facebook Lives every week

Hi Loves! I hope everyone is having a great Tuesday. Just a reminder, I have 2 Facebook Lives every week: One on my BFLYCoaching page, and one on my women’s only Private page.

So, make sure you join me on both because they can help you get immediate results on your transformation to lose weight for good.

Both Facebook Lives will be on Thursday! 
I am doing 2 in ONE night! LIVE ‘O’ LICIOUS!

BFLYCoaching – Thursday night at 5:00PST/8:00EST
Topic – The Lizard Brain. Watch here: Facebook.com/BFLYCoaching

Private Group – Thursday night at 5:30PST/8:30EST 
Topic – Self-Sabotage. Watch here:https://www.facebook.com/groups/WLFSW/

Take the time and do this for yourselves Loves.

NEW FREE Mini-Course


My new “free mini course” is here!

It teaches my 3 fundamentals with a Bonus! If you want to get off the diet roller coaster, take my free course. It is amazing!

The BFLYCoaching team has put a lot of effort into the new Mini-Course over the last couple weeks. It is a big improvement over the first Mini-Course.

Make this your first small step to start keeping a commitment to yourself!

So, make sure you take it. It can help you start losing weight this week.

Click below to begin the NEW FREE Mini-Course:


What are your Triggers for overeating?

I was on a work trip to Delaware this past week. I travel for work quite a bit. In the past whenever I was out of my routine, I would use that as an opportunity to overeat.

It was a trigger where I would use it as an excuse to not take care of myself.

I would not plan and just eat whatever I encountered. I remember having certain places at the airport I would frequent where I could get my fix.

I would overeat at night and bring back dessert to eat in my hotel room.

This was my little secret. I could do it when no one was watching.

But I was watching.

I would then beat myself up after for eating too much and would feel out of control.

I would feel shame because I was eating against my own will. I used “being out of town” to disconnect from myself and avoid the emotions I was feeling.

It is so freeing to travel now; I plan what I am going to eat and then keep the commitment to myself.

I don’t use it as an opportunity to disconnect.

I don’t binge eat and have a secret eating party for one in my room. I follow the same process that I do at home when I travel.

I don’t get confused about what food to eat or how I take care of myself.

Learning how to retrain your brain takes time but it is possible. I have learned a process that has helped me and now I feel more freedom and self-love than I ever have.

What are your Triggers for overeating?

This is a pic of me in Wilmington DE, so beautiful.

My team and I have been working on some amazing stuff!
I am so excited about where BFLYCoaching is going. I am watching beautiful women learn how to get off the diet roller coaster, it seriously fills my heart.

1. We have a new “Free Course” coming, it will be amazing. Join my Private Facebook group to get all the details first. 

2. If you want to work with me in person, I am offering a 1-Day workshop in Dallas, Texas on October 19th.

This will be an Epic event.
Buy your ticket so I can meet you and give you a hug! 

3. I have an upcoming 1-hour Q&A where I am going to teach and answer any questions. This will be a 1-hour free training. Details coming soon.

Feeling a Feeling

Join my Facebook Live Wednesday night at 5:30PST/8:30EST

Topic: Feeling a Feeling

I used to always “eat my feelings.” This term is used often these days, but lets take a moment and think about the meaning and the implication of this phrase. Eating our feelings really implies that we are avoiding our feelings. But, Loves, feelings will not kill you… at least not usually.

Hiding from feelings is actually harder than walking through the feelings if you think about it. It’s like trying to push a beach ball underwater in a pool. The more you try to push that beach ball down, the harder that ball comes up eventually. It’s the same with feelings.

Loves, it takes time to learn how to feel your feelings and not “eat them” or buffer them in other ways, such as alcohol, shopping… Etc.

I teach my clients how to begin to feel their feelings. It takes time as any new habit or life changing behavior always does. So, start the journey with me on tomorrow’s FB Live!