Q and A Feb 8th, 2013


challenge workouts

So…the whole kitchen remodel has me a little inspired to try to improve my cooking skills. Bear with me as I share a recipe on the Q n A. (And be thankful that you’re not part of the taste testing team 😉

I thought I’d try something a little on the easy side even though it sounds all fancy like. I even made up this recipe myself. But don’t let that discourage you from trying it!

Super Supper Quiche

(Notice how I threw in the word ‘super’ to trick you. Like maybe adding this word would make the difference….also I originally called this a soufflé but learned its definitely not soufflé 🙂


  • two whole eggs
  • 500 ml liquid egg whites
  • 1/2 cup skim milk
  • 1 cup diced ham
  • 3/4 cup shredded or cubed cheese of any flavor (I used old cheddar)
  • 3/4 cup marinated artichokes chopped and drained
  • 1 tsp powdered garlic
  • 1/2 tsp dill
  • salt and pepper


  • Spray baking dish or rub with oil
  • Chop ham and put in first
  • Mix up eggs, milk and spices to pour over ham
  • Throw in artichokes (drained and chopped)
  • Top with cheese
  • Put your baking dish into another baking dish (I used glass dishes) and fill with water
  • Put in a 325F oven for about 90 min (I should have told you this from the start! Plan ahead!)
  • It’s done when it’s all puffy and souffle-like

Here’s the before pic:

Challenge workouts
Agreed – very unimpressive looking 😉

Here’s what it looked like when it was cooked:


challenge workouts
A little more appetizing…;)

And here’s the verdict

Me: Yay! An edible gluten free high protein meal. Totally functional and easy on the gag reflex. Even though I had to plan to make this two hours ahead of time, I could throw together a salad while it finished baking and it was a relatively easy meal to prepare.

Sam: I clearly did something right with this kid today because he came straight home after lifting starving (he hits the school gym right after class). This meal was peppered with hunger sauce and he’d probably eat cardboard at this point in the day (my best time to try new recipes!). I got the thumbs up that I could make this one again. High praise from a 16 year old.

Hannah: Skipped out for an Eric Church concert instead….where are this child’s priorities?


I’d say it’s a good start! On with the Q n A now…

Question: What’s a good resistance band to use for pull ups?

Answer: Here’s a link that you can use for getting a band: http://www.theg2scart.com/Light_Resistance_Bands_p/sblight.htm I’ve never bought from this site, but this is similar to the one that I use. I hope this helps.


Question: Is your pull up program all upper body?

Answer: NO! My program is a balanced full body program that also includes HIIT for increased metabolism and fat loss. Check it out HERE

challenge workouts
My program is MORE than just pull ups…


Question: I love my spin classes but find that once I do a spin class that I have no time or energy for my resistance workout. How can I still do spin and resistance training? I think I need to do resistance training, but I’m having a hard time balancing both. Barb

Answer: Barb, if you like to do spin, you should do it. But know that you won’t get the body of your dreams from spin classes. There are lots of reasons to exercise though, and if mental health and well being comes from spinning, spin away!

You should know that it’s documented that longer workouts can accelerate the aging process by increasing free radicals in your body. You can reap the benefits of exercise in a quarter of the time of your long spin sessions.

I recommend that you perhaps cut your spin down to twice a week and on the other days, do metabolic resistance training.

Here’s a link with five tips on what NOT to do to get the body of your dreams. (And a solution on what you SHOULD be doing…hint: resistance training.)

Like I said, if you LOVE to spin, then there’s no need to give it up completely, but just know that it has limited benefits for overall health and fitness. Resistance training will help you the most.


Question: Do you drink protein powder? When and how much? Isn’t real food better? Patti

Answer: Patti, my preference is to eat whole food in my diet first. However it’s not always convenient to eat or pack protein, especially when I travel so I use a high quality protein supplement.

Typically, I’ll have a shake after I train. This helps my body recover from my workout. As previously confessed, I’m not an awesome cook and I even forget to eat sometimes since I get so involved in what I’m doing. Having this shake after training is especially important for recovery for when I don’t get to the kitchen to make a snack or meal soon after a workout.

My other two protein choices that I lean on frequently are Greek yogurt (read the label, they are NOT all created equal) and egg whites. You can see how these aren’t very portable and so a shake is a great option.


Question: Shawna what’s in the works? (I actually made this up myself so I could tell you….)

Answer: Well Shawna, I know you tend to be forgetful, so let me remind you what’s on your schedule…

You’ll be flying out to the beautiful metropolis of Flint Michigan and then heading to Lapeer for a big video project. Rest up cuz your own workouts are gonna kick yer own butt as you film these follow-alongs.

Exciting stuff! Stay tuned!