Q n A Aug 23th

challenge workoutsQuestion: Shawna, I’m old too, 54 to be exact, but thanks to regular exercise (started when I was almost 52!), I’m leaner and stronger than ever before. At this time, I do bodybuilding 3 times a week (Pyramids, 9-7-5 routine, followed by an eccentric 6-second finisher to failure). On my ‘rest’ days, I follow your challenge fat loss program (2-3 times a week). Now the thing is: I lost most of my body fat. In fact, my fat percentage is around 11. Sounds athletic, but I still have a bit of a rubber band around my waist. How do you explain that? On the other hand, I doubled the weight I lifted/pulled, whatever… in 14 months time, with barely any mass gain, making me think I eat too little. Is all of this because of my age?

Answer: Rudi, Congrats on your work ethic, routine and great results. I’m not going to sugar coat things, sadly short of a nip and tuck, there may be some lose skin around your middle.I could feed you a line that if you bought this or that, you’d get rid of that little extra skin, but I don’t think that’s the case. It doesn’t necessarily mean that you’re not eating enough or too much, it sounds like you’re getting great results as it is. Keep at it Rudi.


Question: Hi Shawna,Help! I can barely even hang from my pull up bar. I’m female, 56 years young, 5’9″ and 180 lbs… :/ Been weight training again for 8 weeks after a loooong layoff, and 25 lbs above my fighting weight. How’s a girl to get strong enough to do a pull up when i’m not even strong enough to hsng from the dang bar. P.s. I’m athletic and not a whimp! Jan

Answer: Jan, Start with a supported hang from the bar. Rest your feet on a stool or chair or something. Gradually work up to holding your body weight for 30 seconds. From there you can use the tips to work on an assisted pull up and then an unassisted pull up. It’s likely that your grip strength needs work, I know you’re not a whimp! Also, as you reduce bodyweight, your hanging ability will improve. Don’t give up!


Question: How can sleep help with fat loss?

Answer: My friend, Kris Frondran has some interesting facts for you:

* When dieters got adequate sleep, more than half of the weight they lost was fat. When they cut back on their sleep, only one-fourth of their weight loss came from fat. (Those with poor sleep lost muscle and other lean tissue)

* Those who sleep an average of 5 hours per night were found to have higher fat storing hormones than those who slept for 8 hours.

* A sleep duration of 6 hours or less, or 9 hours or more, is associated with increased prevalence of diabetes mellitus and impaired glucose tolerance.

So, you can, quite literally, double your fatloss “overnight” just by improving your sleep quality and getting an optimal amount of sleep. It’s easier said than done though. Here’s a brand new FREEE report that Kris just released, full of the most effective, science-based, easy to apply methods to optimize your sleep and blast away maximum bellyfat. But you can ONLY get it until midnight tonight. Here’s how…

=> Sleep Your Way Slim FREEE report (details here)

There is one “string” attached. This freee report is being offered by body sculpting expert Kris Fondran as a special bonus to celebrate the re-release of her popular fat-burning & body toning exercise program. You’ll be surprised to discover just how effective this kinda “odd” exercise method is. I know I was. Check it out below–you can still get 30% off until midnight. And grab the free Sleep Your Way Slim report too…

=> Kris’ “odd” bodyfat blasting system (30% off) + the Sleep Your Way Slim freee report (offer EXPIRES at midnight)


I got some questions about my pal, Daniel Woodrum’s kickboxing program. I wanted to put those questions to him so take it away Dani:

Question: How is density training more effective than other training modalities?

Answer: Density Training has many benefits over traditional cardio or weight training.. A key difference between this and other types of circuit training is that instead of focusing on doing a certain number of reps, you perform as many reps as you can within a certain time period for the first set. Then, you increase the number of reps you perform for the second set.

This density training is what causes the hormonal responses that will help get you closer to your dream body.

Top 3 benefits of Density Training:

1) Goal Oriented– The great thing about this method is that you know exactly what you have to do and how much time you have to do it. You have a clear mission and purpose, so it keeps everything easy to follow and understand. 

2) Progression– You can tell clearly and easily whether you’re improving or not. Density training will never allow you to lie to yourself. We all know how important progression is with training (or anything in life for that matter).

3) Time– If you’re pressed for time this is great for getting it done and getting out. In 10-20 minutes you can have a great work out and get on with whatever else you have to do.

Question: What makes kickboxing workouts different from traditional exercises?

Answer: Great question. Kickboxing moves combined with bodyweight exercises have a number of benefits that will help you achieve results.

3 Top Benefits to Kickboxing:

 1) Confidence BoosterKickboxing helps you release endorphins which will give your mood a boost and help you feel more confident. Endorphins allow you to feel happier and more positive for hours after your workout.

2) Calorie Burning MachineFitness magazines report that fitness kickboxing workouts can burn up to 800 calories per hour. While these are controversial numbers and you won’t be working out for near an hour, there’s no debate that kickboxing workouts burn a substantial amount of calories.

3) Improved Core StrengthKickboxing workouts will improve your core strength. I can’t tell you how many of my clients have come to me with back problems. Once we strengthened their core through the kickboxing exercises, their back problems disappeared. There truly is no better method to work your entire body each and every workout. There will never be a muscle untrained!

Question: What if I’ve never done any type of kickboxing workouts before?

 Answer: Hey, that’s perfectly fine. If fact, most of the clients who I train have never done anything like this before. Don’t worry, all the kickboxing moves we use in the program are basic and easy to teach. It’s common to feel nervous or unsure at first, but once you see how simple the techniques are, you will feel right at home. Not to mention, you will instantly fall in love with the kickboxing moves. The more fun you have, the more likely you will stick with a routine.

 home kick boxing rev banner

Check out Daniel’s program HERE


On the down low, here’s one of the UFC champions that I was filming that reality show with last week…

frank Shamrock and me