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Shannon Harrell

Building Resilience Through Health and Mindset

NASM Certified Personal Trainer | Lifestyle & Mindset Coach

With over 20 years of experience in lifestyle and spiritual coaching, I specialize in helping individuals navigate the complex journey of physical and mental transformation. As an NASM Certified Personal Trainer, my technical expertise focuses on sustainable fat loss and muscle maintenance through a precision-based approach to nutrition, training, and advanced supplementation.

My coaching is rooted in lived experience. Having walked the path from morbidly obese to healthy, I possess a critical understanding of the psychological and physical hurdles encountered when rebuilding a lifestyle from the ground up. As a cancer survivor and a recovering addict, I know firsthand the resilience required to return to a productive, healthy life after facing extreme adversity. I don’t just provide a workout plan; I offer a roadmap for total recovery and reinvention.

I am proud to offer comprehensive Online and In-Person coaching specializing in Personal Training, Nutrition, Lifestyle Design, and Mindset Mastery.

For coaching infomation email

The key to health and fitness success

Shannon Harrell

Consistency is the key to achieving health and fitness goals. In the past, I would often go all out for a few weeks or months, only to have my motivation wane, my diet slip, and my progress stall. What has proven sustainable for me is making small, manageable changes. With the assistance of a GLP-1, I gained control of my diet by prioritizing protein and eating 100% whole foods. I established my maintenance calories and moved into a 500-calorie deficit.

Regarding training, I started simply by adding steps. I set an initial goal of 4,000 steps a day, along with 15 bodyweight squats and 15 incline pushups against my desk. Over the following months, I gradually increased the volume and added new exercises.

True discipline in fitness isn’t always flashy; it is a constant process of improvement. Achieving obtainable goals creates a positive feedback loop, allowing us to feel an internal shift before external changes even become visible. This internal difference isn’t just motivation—it is the seeds of discipline taking root.

Ultimately, the long-term benefits of discipline far outweigh the short-term flashiness of motivation.

Best regards,

Shannon Harrell

bladecross@27healthandfitness.com

27healthandfitness.com

Nutrition 

While resistance training and cardio provide significant health benefits—especially as we age exercise alone is not enough to reach body fat goals. It is impossible to out-train a poor diet.

To lose weight, maintaining a calorie deficit is essential. For perspective, a single donut contains 250–400 calories, and a flavored latte can exceed 600 calories. It would take approximately five hours of moderate walking to burn off that one mid-morning snack.

We should focus on whole, single-ingredient foods. Weight management is less about the volume of food and more about calorie density. For example, 800–1,000 calories of lean meats, eggs, fruits, and vegetables provides multiple full meals, rather than just one snack and a drink.

Establishing our daily calorie expenditure, from that setting a daily goal in a 500 calorie deficit, while prioritizing protein at 1g/pound of lean body mass will take us a long way in achieving our ultimate body composition goals.

Shannon Harrell

The world of health optimization has expanded rapidly over the past several years. While many social media creators promote “magic pills” or effortless solutions, we now have access to cutting-edge research and compounds that can genuinely assist in reaching personal health and fitness goals.
Many people enter the health and wellness space seeking weight loss, but the more sustainable and healthy goal is actually body fat loss. In an average calorically restrictive diet, approximately 38% of total weight loss is lean muscle mass regardless of whether one is using a GLP-1 peptide or not.
Muscle is metabolic capital. Maintaining lean muscle mass ensures a faster metabolism, improved insulin sensitivity, and increased longevity. This is why adequate nutrition and resistance training are paramount during a fat loss phase:
  – Nutrition: Aim for 1 gram of protein per pound of your goal body weight. While animal sources are the most efficient, vegetarians and vegans can meet their needs by paying close attention to Leucine, the key amino acid for muscle protein synthesis. Leucine is not contained in all vegetarians protein sources.
  – Training: As little as two total-body resistance training sessions per week can preserve muscle. Focus on compound movements that engage all major muscle groups.
Focusing on these fundamentals will ensure that your journey toward a better version of yourself is both effective and sustainable.
Regards,
Shannon Harrell

Why Putting Yourself First is the Least Selfish Thing You Can Do
In today’s world, time is the ultimate premium. We are constantly pulled in every direction work, family, social obligations, and the digital noise that never seems to stop. When life gets loud, the first thing we usually choose to skip is ourselves.
Our mental and physical health takes a backseat to everyday commitments. We trade our 10 minutes of morning prayer or mindfulness for more sleep or extra emails. We skip the gym, grab fast food, or settle for a microwave dinner because it’s “easier.”
But here is the reality: How can we be there for others if we are falling apart ourselves?
The Ripple Effect of Your Health
The most loving thing you can do for your family and friends is to show up for them healthy and happy. Taking time for yourself isn’t a luxury; it is a requirement to be the best father, mother, brother, sister, or friend you can be.
The good news? You don’t need hours of free time to see a massive difference. You can improve your physical and mental health in just minutes a day.
Small Habits, Massive Impact
Consistency beats intensity every single time. Here are a few “micro-wins” you can start today:
The 40% Rule: Just 150 minutes of steady-state cardio per week (about 20 minutes a day) can reduce all-cause mortality by 40%.
The Post-Meal Reset: Performing just 10 bodyweight squats after a meal helps reduce blood sugar and insulin spikes.
Keep it Simple: Focus on eating single-ingredient, whole foods at mealtime.
The 30-Minute Walk: A daily walk is one of the most underrated tools for physical longevity.
Mindful Starts: Just 10 minutes of mindfulness or prayer before you start your day can have a profound effect on your mental clarity and stress levels.
You Are a Priority
Investing in yourself isn’t selfish—it’s an investment in every person who relies on you. When you show up at 100%, everyone around you benefits from the best version of you.
Stop skipping yourself. Start with 10 minutes today.
Love and Light,
Shannon Harell
Nutrition Coach & Certified Personal Trainer

Client Reviews

The Starting Point & Recovery “Last year, I went through an intense health battle. A prolonged hospital stay and major complications after surgery left my body extremely weak; I lost muscle, range of motion, endurance, and stamina. When I was finally able to begin rebuilding, I knew I needed expert guidance—and that’s when I found Shannon Harrell.”

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The Evaluation & Approach “From our very first evaluation, Shannon showed up with encouragement, knowledge, and genuine care. His own wellness journey, combined with his experience and passion, made me feel seen and confident that I was in the right hands. Shannon created a program tailored specifically to my starting point. He is always informative, easy to understand, and truly listens to every concern. He has been consistent and reliable every step of the way.”
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The Milestone & Timeline ” In December, I was so weak that walking down my driveway left me completely depleted. Shannon told me that if I stayed consistent, I could walk a local park in six months. With his guidance and encouragement, I accomplished that in just two and a half months, and we were already setting new goals.”

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The Physical & Emotional Results ” Today, I’m making real progress in my mobility, endurance, and strength. I’ve gone from barely walking to training five days a week with both resistance and cardio. I am finally able to participate in the lives of my children and grandson again. My range of motion has improved, my pain has decreased, and I’ve gained muscle. Most importantly, I believe in myself again—Shannon believed in me until I could.”

The TRUTH “Shannon has been a vital part of this chapter in my journey. If you’re looking for someone who not only listens but truly understands—and has both the knowledge and heart to help you build a healthier life—trust Shannon.”
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