Q and A Aug 10

challenge workouts

Hi Shawna

With your first stage 1-12 pull up program would you do workout 1 on Monday, take a rest day and do workout 2 on Wednesday and so on?  

Thank you for your time Shawna.


Agreed. I’d take a day off from my program in between my workouts. I wouldn’t necessarily take a day off from training though.

A great option is to do HIIT or my fav: workout finishers from my friend mike Whitfield. You could do 2-3 of these in 30 min and be toasted while burning a ton of fat and improving your fitness level.

Hope that helps, keep your questions coming, I don’t mind in the least.



Hi Shawna!

I have been on my weight loss journey over the last year and a half. During this time I have hit several plateaus, one of which is happening right now. I know most fat loss will come through diet. But the other.important part is exercise. I don’t know if you are familiar with the website bodyrock.tv but the trainers there have amazing bodies and use mainly body weight exercises and do only 12 minutes of exercise. I am very confused as to how they can look like that without lifting much weight and in only 12 minutes a day. Do you have any insight for me? I’m working on my last 25 lbs and would like to get it off by the end of this year. Thanks so much for everything!!



You’re head is on straight regarding diet and exercise. Once you’re training hard, 80% or more of how you look is based on nutrition. You need to have the right exercise plan as well. I don’t want to bash anyone else, however, I think it’s only realistic to expect that you can MAINTAIN a rockin body (like those peeps on that website), with 12 minutes of exercise a day. It’s not realistic to expect to get into that shape.

To get into the kind of shape you see those people in, you’d have to train consistently for many months with a super clean diet. My guess is that they’ve included resistance training, possibly more than just body weight in order to increase lean muscle tone.

A big factor: they were born to the right parents. That is, genetics are playing into it. Let’s face it, we all know someone who looks at a weight, does a set of push ups or cuts out the beer and pizza and cuts up like they have a physique contest around the corner.

Having said all this, it’s NOT impossible to get into that kind of condition and you don’t need to starve or train for six hours a day. In fact here’s the key in terms of length of workout: it’s not the amount of time you spend working out, it’s consistency over time that’s more important. If you can devote 30-40 minutes 5-6 days a week and follow a clean diet, you’ll be well on your way.

Be patient with those last 25 lbs Carmen. Your body likes that weight and will want to hold onto it. Don’t be fooled into thinking you need to do hours of cardio either. Do resistance training and add only 15 minutes of HIIT. This will increase your lean muscle and pump up your metabolism to create the after burn so you’re burning more calories even when you aren’t exercising.

This was a great question, thank you for asking and keep us posted.



Keep your questions coming, I’m more than happy to answer, especially if you don’t mind my posting your Q and A on the blog so everyone can benefit from the answer.

You’ll find lots of answers in my program as well. Check it out to see if it’s right for you.