Every Wednesday, The Sweaty Guinea Pig will feature a fresh individual who will share his or her thoughts and experiences on fitness and healthy living.

Name: Shannon Malone
Age: 23
Location: Piscataway, NJ
Occupation: Account Manager

What is your current routine? How many days do you dedicate to exercising every week?
My typical routine consisted of lifting 2 different muscle groups in each workout. For example, one day would be biceps and back. I also try to do at least 30 minutes of cardio on average 4 times a week. Unfortunately towards the end of school and especially after I finished, I gradually stopped working out. I wasn’t eating healthy and it took a serious toll on my body. Not only how I looked, but also how I felt. Currently, I am trying to get back in shape by eating healthier and running outside at least 3 times a week.

How did you come up with your current routine?
My old routine came from my previous experience when I used to workout in high school. I was fortunate enough to have a family friend who helped me get started and eventually tweaked my routine with my brother on a regular basis. My brother and I were a good team because we motivated each other to work out and had contests of who looked better flexing in the mirror. Right now I am more focused on eating healthy and gaining endurance. I started running outside because it costs zero dollars. Exercising outdoor is also less time consuming than going to a crowded gym after work. I do, however, plan to get back to lifting once I can discipline myself to exercise 30 minutes a day. I am planning on eating better as well. It is amazing that if you see your body change and feel more energized, you are more motivated to get off your butt.

What are your short term (within 6 weeks) and long term (3 months and beyond) goals?
Right now, my short term goal is to eat healthy and run few times a week consistently. Eating well and doing cardio training have always been my biggest battle when I try to get in shape. Once I feel better and see results, I will have the motivation to kick my workout up a notch.

In the long run, I want to get back to weight lifting and maintaining a healthy lifestyle. I didn’t realize how a poor diet and sedentary lifestyle can really affect the way I feel. I want to lift 3 times a week to tone up and run 3 to 4 times a week to improve my aerobic fitness. Right now, eating healthy is my priority; I want to continue with a healthy but realistic diet.

What are other types of training that you’d like to try?
I have always wanted to try yoga. Not only can you increase your flexibility and gain core strength, but yoga stretch also helps detoxify your body. In addition, I’d love to swim and take some kind of self-defense course.

What is your favorite post-workout meal?
Usually something light because anything heavy after a workout makes me feel like Shanzilla (Shannon Godzilla). Grilled chicken salad is great and tasty. I make sure to drink lots of cold water too. The colder the water the more calories your body burns!

What is your ideal “cheat” meal or favorite guilty indulgence?
I would have to say definitely chomping down on a slice of pizza and washing it down with beer.

Any advice or words of encouragement for other Sweaty Guinea Pig readers?
If you decide you want to get in shape, I would try to consider it more of a lifestyle change. I say things like “diet”, but I consider dieting more as eating healthier and sticking with it consistently. Everybody is busy working. Many of us are forced to eat fast food and rarely get to fit exercising into our schedule. We tend to take the easy way out when we are tired. If you aren’t ready to make a big change, start with something small and realistic. Cooking at home instead of ordering takeouts, or walking a couple times a week can make a big difference. Having people show me what to do with a free weight and going to the gym with a partner have kept me motivated. It really all comes down to discipline.