What is Protein?

If you're anything like me, you're following a lot of fitness accounts on Instagram. I love searching through accounts for new workouts and motivation for the upcoming day. One of my favorite pastimes is laying in bed with snacks, finding new foods and recipes to try. The world first discovered Halo Top Ice Cream on Instagram, did they not? They did. I did, anyway. It's sometimes difficult to distinguish which proteins to try and which to stay away from. Whenever I have a friend ask me for help, the first thing I ask them is "do you know why your body needs protein?" 

So, do you know why your body needs protein?
To start, a nutrient is any substance in food that provides energy to the body and helps to build or repair tissue. Nutrients are proteins, carbs, fats, vitamins, minerals, and water. 
Let's first focus on protein which can be found in every living cell in the body! Proteins help to break down food which is then used for energy, building structures (muscle) and breaking down toxins. Proteins are made up of building blocks called amino acids. 

There are twenty amino acids the body needs to function properly day in and day out. While the body needs all twenty of these amino acids, it isn't able to synthesize all of them on its on. Nine out of the twenty need to be gathered from the food we eat. These amino acids are classified by essential and nonessential. 

Essential aminos are the nine that your body cannot create. I remember this because they are essential to gather through food. Some of these fill non-protein-building roles such as forming neuotransmitters and hormones. The essential amino's are valine, isoleucine, lysine, methionine, phenylalanine, theroninet, tryptophan and histidine. Histidine is actually only necessary for infants.

Nonessential amino acids are ones that can be created by the body. They are arginine, gluatmine, tyrosine, cysteine, gycine, proline, serine, glutamic acid, alanine, asparagine, aspartic acid.

Protein is responsible for a lot of pretty big functions in the body. A big one is regulating that metabolism. For many, upping the amount of protein consumed in a day may be the key to weight loss and improved body composition. This is why you see those Instagram pages so full of protein shakes and pancakes! Other than a powder, where can you find it? Easy. Meat, poultry, eggs, dairy, fish, soy, nuts, seeds, beans, peas, and whole grains. 

For athletes and active adults, protein is a huge key to reaching our fitness goals. When I started counting my macros and increased my protein intake, I saw results in as little as a month. If possible, I prefer my protein and other nutrients from food opposed to powder. In the middle of a work day a supplement such as a shake or a scoop of amino acids can be necessary to fuel my body. I don't complain, I do have some pretty tasty recipes. If I am going to use a protein shake my favorites are About Time chocolate vegan protein or GAT Supertein chocolate.(I obviously really love chocolate!) Amino acids are the perfect afternoon pick me up and I know my muscles are taken care of. They are especially necessary after an early morning workout followed by a long day at work. I love Optimum Nutrition Amino Energy and GAT Muscletini! 

It's important to focus on how we can nourish our muscles in order to support growth and dope summer bods. It's also important to focus on exactly what we are putting into our body when it comes to supplements. Any questions? Don't hesitate to reach out! 

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Bikini Bible

www.instagram.com/smurphy58   www.instagram.com/findurstrong

Summer is officially right around the corner and my bikini body is not. I am no stranger to turning my workouts up a notch when that warm weather starts to creep in but learning to count macros has been something I have been interested in. I was looking for someone to tell me exactly how I should be breaking down my macros and why. I believe really strongly that when you know how the food you eat is fueling your body, it's easier to make better lifestyle choices. I have noticed small changes already! Macros 4 lyfe.

Going into this summer, I'm coming off a hand injury and definitely needed a little accountability to keep me going. The program provides full body, upper and lower body workout circuits. Each workout is designed to push you and as mentioned above, that's exactly what I need. Do it for the beach, do it for the beach. I love that I have a workout already planned and I just need to show up for myself and follow it. The absolute best part? The workout can be completed either in the gym or at home. Come up with another reason you can't- I dare you. 

When it comes to dieting, I believe that eating clean should be a lifestyle. Crash diets are horrible for your body and ultimately ineffective. Making consistent good choices in food leads to feeling healthy and strong year round. Not just for summer. Chelsey, the founder of the program, posts frequently to the Bikini Bible facebook group. These posts are full of tips and recipes for clean eating or finding that perfect sweet-tooth-fix. A few months ago she posted the recipe for a matcha tea latte and it has become one of my favorite afternoon treats! I suggest you join, you can do so here-https://www.facebook.com/groups/bikinibibleprogram/. Stay tuned for my results in a couple of months. I am giving myself 8 weeks and I will post my results.

(Hint- I love this program so far!)

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Snacks for the Office

I don't know about anyone else but I love my snacks. I love snacks of all shapes, sizes, colors and flavors. I don't discriminate. I should probably learn to but that's neither here nor there. At any given moment you can find a large bowl of Hershey's kisses placed directly next to an equally large bowl of mints on my desk. A short walk down the hall and there are multiple packages of cookies floating around. Yesterday I was offered a mini cupcake approximately 15 times. I caved and had two. It was a special occasion okay? How's a girl to stay healthy with all of this temptation?

A little planning goes a long way when it comes to snacks. 

I keep peanut butter in my bottom drawer alongside a box of apple cinnamon oatmeal. My company has a few keurigs in the office and enough plastic cutlery and dishes to feed an army. This makes things pretty easy for me because as long as I know I have oatmeal at me desk, I don't need to worry about organizing breakfast. The small cup option in the keurig sans k-cup provides the perfect amount of hot water for oatmeal. Then I add peanut butter. Easy Peasy. I'm pretty good at getting so busy I forget to eat, then it's 1pm and I'm going to lunch tired and grumpy. It's an uphill battle the rest of the day which is why I get to my desk a few minutes early for coffee, breakfast and the Skimm. click the link and sign up. You're welcome!

Afternoons are prime snacking hours. Am I right? A handful of blueberries, celery or carrots with hummus and yogurt with granola are my top snacking picks. Usually because I am looking for something quick before my phone rings again. 

The better the snack (natural sugars, low in fat) the better the fuel for your brain. Sounds cliche but I really do notice a difference. During the work week I am typically going to the gym after a full day and making it to that point with adequate energy isn't always easy. An apple, some grapes or a banana are perfect for a little rush of energy to get through a workout. On these days I tend to push cardio to burn off the excess sugar. 

Almonds, fresh fruit, apples and peanut butter, dried fruit, granola and string cheese are all quick easy options for a great snack at your desk. No prep and minimal clean up are key. 

My best advice for the caffeine addict would be making the switch to green tea after 10am. If anyone understands a coffee addiction it is most certainly this girl. Two cups in a morning is more common than not. The cream and sugar are going to kill your fitness goals and leave you with a hard crash by late afternoon. Making the switch to green tea will keep you energized, speed up your metabolism and there will be no crash to speak of. I like green tea pills but that's a story for another day. 

What are some of your favorite office snacks? 

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Why you should stop skipping cardio

I know what you're thinking. "Cardio, I'll do that tomorrow." After a long day of frustration in the office it's easy to save the boring stuff for another day. Especially when you haven't been home in hours and your coffee mug and breakfast bowl are sitting in the sink waiting to be washed, dried and put away.

Cardio or cardiovascular exercise is defined as anything that gets your heart rate up and and increases blood circulation. It's important to remember that when pairing cardio with a weight training routine, cardio should always follow lifting. Lifting depletes your bodies glycogen which leaves the body in tip top shape for fat burning. Prime time for cardio!

Aside from the cosmetic purposes of cardio, it provides a variety of other health benefits.

1. Improved Heart Heath

Something we often forget is that our heart is actually a muscle. We lift to keep our other muscles strong and healthy yet often neglect perhaps the most important muscle in our body. In order to keep the heart strong and functioning properly, it must be exercised as such.

If you can perform extraordinary lifting sessions but get winded walking up a flight of stairs, you may consider adding a couple of cardio days to your current gym schedule.

2. Increased Metabolism

Along with an increased heart rate, performing cardio also speeds up a couple of other functions in the body. One of which just happens to be your metabolism. If you're wondering what a metabolism is it's likely because you lost it freshman year of college and have been looking around ever since.

More intense cardio sessions or interval training (HIIT) are known best for speeding up a metabolism. The faster the metabolism the easier to maintain your weight or shed some off.

3. Hormones

You're probably thinking- "what in the world could cardio have to do with my hormones?" Exercise creates hormones that make you feel good otherwise known as endorphins. Endorphins decrease symptoms of stress and depression. Exercise also releases hormones that suppress your appetite.  Winning.
 "Happy people just don't kill their husbands."- Elle Woods

4. Recovery

Slow to moderate paced cardio can actually improve recovery time. Hopping on the treadmill for a light jog after your killer leg day will carry oxygen into your muscles improving the repairing and rebuilding process.

If you're just starting out focus on small victories rather than large ones. You can't go from the couch to a marathon in just a day. Find methods that you enjoy and aim to sweat. More importantly, get to the gym and exercise your heart.

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Six Weeks to a Bikini Bod

So what if it is snowing in New England.. again. We will probably get to summer eventually, right? Oh, and by the way, the first person to complain about any warm temp is getting sucker punched. Sorry not sorry. Desperate winters call for desperate measures.

Starting today, I'm putting this little body on a strict workout/clean eating regimen for the next six weeks. My butt will be taking a yoga or barre class or lifting in the gym every single day for the next six weeks. Six weeks puts me up to April 16th which is 9 days before I have to be looking good for a wedding in Chicago with a boy who will more than likely make me look like a scrub. It also provides me enough time to create healthy habits so once summer rolls around I can maintain this awesome new body I hopefully found along the way.

Before pictures have been taken, meal prep has begun and I'm just hoping I get through this little journey looking like a Victoria's Secret Angel. If i'm giving up weekly pizza, I sure as hell better look like an Angel. Can I get an Amen? I will be sure to post pictures, meals and workouts along the way but if I'm being entirely honest with you, there is just one thing I can't entirely give up. Wine. I would rather do twice the cardio for those few glasses of wine and that is just what I will do.

The best motivation a girl can have in the middle of a snowstorm is to buy a cute new bathing suit. If this snow ever melts I will have a new body for a new suit. Do you hear that? It's the Victoria's Secret swim catalogue calling my name! 

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Fitness Barbie

Since starting my new job a little over a month ago life has been crazy. I started to explain a couple of days ago and ended up just giving up- good work, Shannon. I have also been focusing a whole lot on working out and eating well. Not just that but learning about what's best for my body and how to take care of myself. Thus, this blog may or may not become awfully fitness-y but hey! Why not? 
In the past I have always wondered about whether or not I should be taking protein supplements (I.e.- protein shakes) and at what point does one work out hard enough to purchase and take protein. While I'm not pretending to be an expert I hope I can help some you understand this concept a little better. After a workout there is about a 30 minute period of time where your body is searching for nutrients. These nutrients are energizing and feeding your body preventing the body from attacking muscle. Why would your body attack it's muscle you ask? Well, after a workout your body is tired and looking for nutrients. Muscle is packed with nutrients. It is also looking to repair the micro tears caused from heavy lifting or strenuous movement. Don't be alarmed these tears are good and believe it or not are responsible for building muscle in there! Protein repairs those tears and adds to the muscle. Look out beach body, protein is here to help.
What to avoid?
As a general rule of thumb I avoid whey. My boyfriend takes whey to bulk and become Hulk Hogan or something.. I don't know I just let him lift and help him pick out clothes when they get to small. Most ladies, myself included, are looking to tighten and tone which is where keeping up with protein comes into play. 
Although I do enjoy a good protein shake I don't like to rely on them for any reason. Think about it this way, a protein shake is nothing but liquid. If you're looking at food as fuel as you should be, liquid does't make much sense does it? If you are in a bind- sure. If you can make it home and there's meat or almonds or oatmeal; eat it.  Anything you have always been wondering? 

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Oh hey, Is that you?

Hey ladies! Haven't been around these parts in a while huh? Right. It has been a really long time. Sometimes I will venture on over and catch up with you all. Then I'm left feeling inadequate and boring strictly because I can't make my encounter with a fly sound like a comedy written by a famous director or something. Or really anything for that matter. When you really think about it a lot of funny blog posts are the most simple concept in the world. It's just the creativity in the writing, or perhaps normal thoughts running through ones head. These blogger are quite amazing, let me tell you. 
Due to the fact that I am lame as all hell- let me catch you up on my life. In list style. 
ONE// I have a new job. I work at a gym where I sit at the front desk and teach Barre classes. Today, I walked around a plaza and handed out flyers. I actually really like the positivity in the company and for the most part the job and facility are seriously awesome. (I mean hello.. free massages?) However, the worst part in the whole entire world is cleaning showers. Hair makes me absolutely cringe. I see it and instantly turn into a raisin- I can't do it, not even my own. There I am, 5 strands of hair verse a new car in the near future. Hair, wins.

I workout so much more and tonight I chose a protein shake over Ice cream. What Shannon? too much you crazy person.

TWO// In my last post I discussed my plans to go to Zac Brown Band at Fenway. It was about as heavenly as it gets. Plus my cousins and I put in #werk on four pitchers of beer. Namely, Angry Orchid. So... yeah. 

Thats literally all I have for you right now. I know, I suck. Anyways- I'll be back way more I totally didn't realize how much I miss blogging. 

All my love to anyone still out there!

Xoxo

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Staying Pretty in the Summer Heat.

Good morning, Monday. You just show up before I know what hit me every weekend. Lucky for me, I happen to have this little ol' Monday off. If you follow me on twitter you would have noticed that I am on a month long health kick and am doing my best to get this body of mine in tip top, Miss USA shape. That being said, this Monday morning started off with a whole lot of sweating at the gym. Shout out to Miss Nevada!

This morning I completed- Box jumps- 20 reps One leg barbell squats (the other leg on the bench)-5 sets of 5 reps Lying leg curl- 3 sets of 12 reps Calf press- 3 sets of 12 reps lying hip press with 20 pound plate- 30 reps 20 minutes of cardio
I read somewhere along my recent travels that water infused with citrus, cucumber, lemon and mint cleanse the system and give a little extra boost of energy. Obviously I had to try it, turning me into its number one fan. I seem to have a little bit more energy but then again I was probably asleep before most toddlers last night. So I mean.. who really knows? Tastes delicious at any rate. 
I spent yesterday at a professional soccer game. My first professional soccer game actually. A friend went to college with one of the players who got us free tickets with great seats. The game itself was good but me being the extremely easily distracted girl that I am, was preoccupied with the attractive players losing their shirts left and right and the sweat pouring off my body. I know that's gross but it was about 92 degrees outside and we were sitting in plastic seats directly in the sun. I wonder if it's possible to lose five pounds sweating because I may have. I don't know if y'all agree but it is hard as hell to look cute when it is that hot in the world. Thus, a list of my daily summer makeup.

 ONE// Corn starch. SO weird, I know. During the summer months I usually swap out my MAC translucent setting powder for corn starch. Believe it or not it acts exactly like setting powder, translucent and all, just a bit more effective at absorbing sweat and oil. You probably think I'm crazy but for about $1.50 at your local grocery store it's probably worth listening to the crazy lady, right? The answer is right. Go do it. 
TWO// MAC's paint pot in the shade "painterly."A light shade to just dress up the eye a little more. Well I tell myself it looks a little better in contrast to a liner.
THREE// Sephora liquid liner. It doesn't melt off my face, stays put all day and is an overall magician. 
FOUR// Waterproof mascara for obvious reasons. Sweat.
Thats all I wear during the summer. Especially during the day when it is hot, hot, hot. (Insert Elmo singing there.) If I'm outdoors all day, yesterday for instance, I throw my hair up in a ponytail and tease the front just a little bit. What do you wear for makeup in the summer heat? 
Fun fact! Your skin is the last organ to be hydrated which makes water that much more important. Hence the infused water posted above. 

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Workout Wednesday.

It's Wednesday but it feels like a Tuesday and I feel a lot confused. I am totally unsure of what to post today so I have decided to give you my workout from this morning. It's super low key so don't expect much because I have been you know.. lazy as hell recently. I keep telling myself once I start working at the gym I will do more but you know how that goes. Anyways- do this ad turn into a Victoria's Secret model. Just kidding. But it's worth a shot right? Right. 
1 mile run  Squats: 20 squats, 30 pulses and 20 second hold. Repeat 3x 20 lunges, each leg with 20 pounds overhead 30 SLOOOWW sumo squats 100 calf raises........ on each leg.  leg extensions- 50 pounds 3 sets of 12
100 crunches 100 bicycles  30 full sit ups 60 Russian twists 1 minute plank
There you have it friends. Lazy girls guide to a beach body. Add some lululemon and a green smoothie for lunch and well, we can be twins. Enjoy!

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All Natural Y'all.

Recently I have had more than one friend tell me they were trying different methods of losing weight. We have a 24 day detox diet that consists of "vitamins" and drinks to flush the body and burn fat. We also have Raspberry Ketones which I had never heard of until my best friend got sick after taking them. Here is the thing, if you can't pronounce an ingredient on the back of anything whether it be a bag of M&M's or an "all natural vitamin" it isn't natural. My friend that was taking the ketones ended up sick and unable to keep anything down for a few days after she finished taking them. The most frustrating aspect to me was that she didn't research what she was putting in her body. Just took the advice of a friend and put an unknown substance in her body. Upon googling the ketones I learned there is no connection between taking them and losing weight. I also discovered, no shock here, that they are not completely and totally natural. 
Trust me when I say I want to change my body as much as the next girl. I want to look like one of those girls on instagram fitness accounts and I want to look that way now yesterday. It's just not realistic. The only way your body burns fat is when you encourage it to burn fat through exercise. As for the pills that "burn fat" it's not a magic potion that makes it just disappear. It's usually caffeine quickening your metabolism to break down food a little faster. Sure, we put caffeine in our bodies daily. Sometimes, probably today if you're me, we overdue the caffeine thing and end up shaking. That's not good! It puts added stress on your heart and is overall a poor thing for your body. I know, I know, shame shame Shannon. 
Unfortunately, the only way to change our bodies is to put the work in. That means eating right and pushing our booties to do more at the gym. Cardio is going to burn that fat and calories we are consuming while weight training will sculpt our muscles to look like Kelly Kapowski. Diet tricks will not only harm your body but once you stop taking them the weight will come back faster than you say "just one scoop of ice cream, please. I'm trying to be good." That being said for lunch everyday I have been enjoying a smoothie with a handful of real vitamins. Biotin for the hair, skin and nails because I mean who doesn't like to be soft and pretty? I also take a ton of Vitamin D because as y'all know I have a TERRIBLE immune system. Then the daily multivitamin with all that other stuff.  
All I'm trying to say is stay away from the cheat stuff and work your butt off. Victoria's Secret runway here you come! 

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Surprise Blizzard.

Hello there pretties! It is 30 degrees outside today which let me tell you, feels like spring in these parts. Yesterday, what was supposed to be an inch or two of snow turned into a surprise blizzard and about five inches. Okay so five inches is nothing but it was coming down so fast that visibility was, well, non existent. Surprise? I guess. What does any logical gal do in a snow storm? Take pictures.. duh.

 

I proceeded to then come inside and order a bathing suit because what better time than during a blizzard? Also, the Blogcation had just been announced and I will obviously need bathing suits for that. (who's going!?) After my purchase was finalized I remembered my Dad's "friendly advice" the other night. Here's what happened-

I was in the kitchen minding my own business. Just a gal making some hot chocolate and prepping the mini marshmallows. Dad walks in, looks at me then down at my mug and says "You know that will make you fat.. right?"  So naturally I respond with "You know that was mean.. right?" At work I preach about young girls always being happy with themselves and how they look, therefore I drank that hot chocolate with extra mini marshmallows.Yolo, bitchez. It was delicious. However, I now realize that I need to actually look good in my new bathing suit which should be at my house in about 5 business days. Party is over, girl, get your butt in shape.

I woke up this morning and made myself egg whites with spinach. My friends will tell you I'm insane but I love spinach. I have turned into toddler Shannon's worst nightmare. Adult Shannon then forced down an entire bottle of water before the gym where I accomplished only 30 minutes on the elliptical, and 30 minutes of lifting/abs. I had class okay? Good news though! I found this amazing toning yoga sequence that actually kills me. I love it and can't wait to do it later! You should try it and you can go about doing so right.. about.. HERE!

Let me know what you think!

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Spring Break Body.

I don't know what is going on but I think the older I get the faster time seems to move. It is already the end of January and February is right around the corner. By the way it's 2014 as well... what? In one short month spring break will be here and a lucky few ladies will be heading to significantly warmer climates. I know it may seem like this post is to help you but I actually hate you. Unless I end up in Florida. In which case we can be friends.

For those lucky few headed to an island oasis or state much warmer than mine, you're probably slightly worried about the bikini sitch. Don't fret- I'm here to assist in all of your bikini needs.  Above all the most important thing to remember is crash diets are terrible for your body. If your plan is to live on celery and water for the entire week leading up to your trip, you need to think again. After the trip, or possibly during depending on how fantastic your all-inclusive plan is, the weight is going to come back quicker and easier than it has in the past. Also remember that crash dieting is depleting your body of vital nutrients needed to keep your body healthy and keep everything functioning properly. Trust me, you will need that liver of yours in tip top shape for your week long jail break from textbooks. I know I will anyway.

As far as diet- make sure you're eating! Subtle changes can actually make quite the difference. Do your best to avoid carbs, salts and dairy. Choose natural sugars over artificial and drink a lot of water. First, carbs can't be avoided at all cost and shouldn't be especially when you're working out. This is where the grey area comes into play. Choose a complex carb over a simple carb. For instance if you have the choice between a whole grain bread or pasta and a white flour bread or pasta, choose whole grain. Whole grains are harder for our body to break down making it work just a little harder. Whole grains also means you're getting the benefit and nutrients of the entire seed like Vitamin B, Iron and protein. Salts and dairy products are going to be partially responsible for bloating as they cause your body to retain water. Drinking plenty of water, 8 glasses a day to be exact, will ensure that you are keeping your body flushed and happy. Lastly, a natural sugar like those found in fruits are better for your body and give you a bit more energy than an artificial option. Often, I will reach for a smoothie or bowl of mixed fruit instead of a coffee. Just as much, if not more energy, with no crash and no guilt. When I'm rushed with work and classes, I love Naked juice drinks.



While I have never believed this product was "all natural" I do believe that when pressed for time they are a superior option to a bag of chips or Marylou's girl scout cookie coffee on the way to class. Of course, homemade smoothies are always the way to go.

Exercise is going to come down to at least a half hour of cardio a day. Since we're on a time crunch, I would push for everyday. Cardio can be anything you choose so long as your heart rate is up. A little sweat never killed anybody. Treadmill, elliptical, Zumba, Kickboxing, pilates, you name it- just do something. If you want to do some weight training to add a little definition to those muscles then you do you, you overachiever! 3 sets of 15 is my go-to. Push yourself without hurting yourself. A while back I posted a simple routine that I do in my bedroom on lazy days. This would be easy to follow and complete in a dorm room and hopefully make you feel like you worked hard.  Make sure the cardio is done in one form or another along with the diet.

This plan is extremely simple but if you stick to it I promise you will see a difference. Let me know what you think or if you plan on trying, please! I can't wait for feedback so don't be shy and good luck!

XOXO

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Let's chat- VS fashion show edition.

GOOD LORD! How many of you were at the gym this morning, ladies? (I was not but only because I woke up this morning with a migraine like no other.) I am sure the gym was packed with girls feeling inadequate, filled with hope that after one cardio session paired with some light lifting they would be the next VS angels. I think starting a workout regimen inspired by the angels is a pretty good thing actually. Those woman are in amazing shape and work so hard to maintain their bodies. Working out and eating well is one thing but are you willing to give up pizza, bagels and cheeseburgers? I didn't think so. Realize the angels are super genetically blessed and they don't get to PMS with chocolate and french fries. Sucks.

Here were a couple of my favorite looks from the show last night :

The colors, the costuming, wings and the makeup. gorgeous. What about those tans and tones muscles? We obviously can't forget the $10 million fantasy bra worn by Candice Swanepoel. I'll take one please, as well as those abs and legs. Thank you, Santa.

I like Candice because she is a natural beauty. Other than the bra which speaks for itself she looks like she is walking down the street on any given day and is totally rocking it. Oooh kill em.

Another successful show for Victoria's Secret. The music, costuming and energy is always so wonderful. So ladies, if you began a workout regimen or diet this morning after watching- do it for yourself, no one else. Enjoy calories in moderation, christmas cookies (try for moderation but I mean.. who can really control themselves with cookies?) and most of all be happy with yourself. Regardless of what size you are I bet you could put on a damn good show in your underwear to Trouble by TSwift. Am I right?

XOXO

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