Q and A Dec 14th, 2012

challenge workouts


Question: I just started reading Dr. Osborne’s book. You say you didn’t go 100% gluten free. Can you do that and still get the benefits? I really want to try it but after looking at everything that contains gluten, I didn’t think I could be 100% gluten free and wasn’t sure if anything less was worth it. Thanks so much and I love your site! Maria

Answer: Thanks for visiting my site Maria, I’m glad you like it. As for going gluten free, I can tell you that it’s difficult to go 100% gluten free when you consider the many places that gluten can be found. Here’s a surprising list, in case you missed it earlier:

  • Bouillon cubes
  • Candy may be dusted with wheat flour
  • Canned soups
  • Cheese spreads & other processed cheese foods
  • Chocolate – Check if contains malt flavoring
  • Cold cuts, Wieners, Sausages – may have gluten due to cereal fillers
  • Dip mixes
  • Dry sauce mixes
  • Dry roasted nuts & honey roasted nuts
  • French fries or other fried foods in restaurants
  • Gravies – check out thickening agent and liquid base
  • Honey Baked Hams™ – based with wheat starch in coating
  • Some Ice Creams & Frozen Yogurts
  • Instant Teas & Coffees – cereal product may be included in the formulation
  • Lip Balms and lipsticks
  • Mayonnaise – check ingredients that are used as thickeners
  • Sour cream – May contain modified food starch of indeterminate source
  • Some Toothpastes
  • Bouillon cubes
  • Candy may be dusted with wheat flour
  • Canned soups
  • ETC

While I’m not 100% gluten free, I’m eliminating the obvious sources of gluten in my diet. I’m replacing it with more nutritionally dense choices, and I’ve even tried some gluten free baking. I can tell you that I feel great. I didn’t mean to lose weight, but I’ve lost about 3 lbs (this is quite a bit when you consider I was only 125 lbs. and I never went hungry). My weight is easy to maintain, I have less bloating and more energy. Dr Peter may suggest that I need to eliminate everything gluten, but for me, this is a great start. In addition, I haven’t had a cold or flu in over 3 years. That’s got to say something about my diet.

I highly recommend looking into what Dr Osborne has to say on gluten and his recipes that even a non-cook like me can make and not have to throw in the trash.

pull up exercises

For $29 you’ll get all this:

More than 100 easy to fix TRUE gluten free recipes so you never have to worry about what you’re going to eat.

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Check it out HERE.


Question: I saw the lower body challenge workout earlier this week and that was WAY too hard for me. How do I work up to doing a challenge workout like this when I cant even do one of the exercises.         Sandy C.

Answer: Hey Sandy, I tossed this question over to Tyler (the guy who sent me the lower body challenge workout) and here’s what he said:

The secret to working up to being able to perform more complex and challenging exercises is a planned set of movement progressions. The workout that Shawna did earlier this week was an intermediate level workout and would be inappropriate for total beginners. Think about it like this… When a baby is born, does their body allow them to get up and walk? Obviously not (unless you have some sort of super baby), instead everyone must earn the right to walk through mastering a set of skills and strengths. The problem is… That’s where most people stop using movement progressions 🙁 So here’s a simple beginner movement progression example so you can better understand what I mean. Imagine a workout where you had to do 2 minutes of an exercise all out. There are 4 people with you that want to do this workout and all of you are at different levels of strength. So, instead of the most advanced person performing the same exercise as the beginner, let’s assign a different exercise to each person that would reflect their current skill level. Person 1 does body weight squats, person 2 does walking lunges, person 3 does assisted pistols, person 4 does one leg squats and person 5 does advanced shrimp squats. Now you can see how each person is doing the appropriate exercise for them and all are working equally hard to complete the workout. So don’t measure yourself to others, instead use a properly planned movement progression like I just highlighted and when the time is right and you built a strong foundation, move onto the next exercise up. The sky’s the limit.

If you’re interested in a crazy great deal, check out Tyler’s Lower Body program for only $7.


Question: I don’t know how to get my back muscles involve in the pull up. I seem to just be using my arms. What do you suggest? Amy

Answer: This is a common problem. It’s hard to learn how to isolate the back muscles. One of the best ways to do this is to learn how to do what’s called a scapular retraction. It’s a matter of squeezing the shoulder blades together. This helps you learn how to start the pull up with the back muscles instead of just the arms. Here’s a video example:

I have more tips and tricks to help you with your pull up HERE.

Keep you questions coming!