I Need Your Opinion


I was a little disheartened by an email I got from an ‘ex’.

I say ‘ex’ because she’s now an ‘ex-reader’.  She probably has some of her own issues unrelated to me, but it still tends to hurt my feelings when I get this sort of thing.

hate mail

*Read from the bottom up on the string of emails


I think it’s a little cowardly to sit behind a keyboard and spew this sort of venom, but that’s just me. I’d appreciate any thoughts you have on the subject. My purpose is to provide helpful tips and advice. My assumption is that’s why you’re here. Any advice you can offer me to support YOU further is much appreciated.

I’ll go ahead and post the tips that I sent in that email despite the fact that I offended that person. In fact, I was flattered that a different reader asked me to post these tips on my Facebook page and on my blog too.  Sometimes I wonder if the info I share is a little TMI, but if anyone can benefit from even one tip, then I’m happy.

Here was the email that I sent out:

I returned from a week in NYC with my almost 20-year-old daughter Hannah. This was a trip that mother’s dream of having with their girl. Further to this, I was happy that Hannah asked me how I manage to stay lean and fit while traveling. I do a lot of it and she realized while traveling with me that it’s not always easy.

Here are a few things off the top of my head that we discussed:
A workout – A short 20 min bodyweight hotel workout is fine in a pinch. Getting a workout done in the NYC Lion Kingmorning is best so that the day doesn’t get away and excuses don’t pop up. It takes NO time at all and keeps the metabolism revved up.

Drink up – Water that is. For me it’s the cure for headaches and dehydration. Although difficult at times I have no liquid calories pretty much EVER (except the odd glass of Malbec).

No bread - This isn’t due to gluten intolerance, it’s just an intolerance to a ‘muffin top’ ;) This really works as hard as it is to do at some places especially, but passing on bread saves massive amounts of calories.

Cut out evening starchy carbs – Keep it to protein and veggies at dinner 99% of the time. Of course being in NYC, my ONE time break in this rule was a treat of cheesecake after the Lion King performance on Thursday. This leads to the next big idea…

Plan a cheat meal – It’s easy to pass on tempting foods when I know I can have them (eventually), Nothing is on the never never list. Here’s how I planned my NYC cheat: we didn’t have dessert all week, we had sushi with no rice and sashimi for dinner (low carb) and I did a metabolic workout with Kate Vidulich mid afternoon (filming for videos). Simple things to set up the perfect storm for a big treat. Oh, and I fasted until after my workout the next morning.
Regular sleep – Going to bed and waking at a similar time daily is key for me. We pretty much stayed on schedule with our own time zone (not always possible I know).

Step out of the comfort zone – Every day was an adventure. Did we know where we were going and what to expect? Not always. We didn’t risk life and limb, but we were definitely out of our element in the big city. Doing something scary makes you feel alive.

NYC times sq H and me

Do a good deed – I found a wallet and could only imagine the panic I’d feel had it been me that lost mine. I turned it into the doorman and was thrilled that I made some strangers day who came back for it 5 minutes later. I never found out who it was but, man, it felt good to know some one had a good day because of that small gesture.

These are only a few things off the top of my head: small things that over time add up to better health.


Make sure to let me know how you feel about the comments from ‘Barb’. And like my Facebook page here too.

Never Sit Down Never Grow Old

No one really plans on getting old.

Of course we all know it’s a reality, but it’s something that happens to others and it’s difficult to see in ourselves. Often it hits us in the face when we see a photograph or when we see someone that we haven’t seen in years. It’s either a pleasant surprise or a dose of a little too much reality (often served up with a dose of mortality on the side).

I just turned 51.

Fitness008This is a recent photo that I had taken and evidence that years of doing sweaty workouts are definitely time well spent. I’ve been a gym rat for over thirty years. I want to encourage all of you who hit the gym on a regular basis now to NEVER stop or sit down.

Life has a funny way of putting obstacles in the way of training. You might find that you’re super dedicated now, but then you may get a big job, you have a family, you go on holiday or may find any number of valid reasons to have an interruption in your training schedule and then it happens: you get out of your routine and your workouts are shelved. You may think it’s temporarily, but too often it’s longer than you plan.

I know you may say it ‘won’t happen to ME’, but seriously, I tend to be the exception and not the rule when it comes to the ‘super fit and over 50’ category. All my ‘gym buddies’ from past training days have long since found a comfortable chair while I have not. I don’t rely on stories of my ‘glory days’ as an athlete from the past; I continue to live the ‘glory days’ with personal challenges now.

Do you want to have visible abs when you’re 50? Do you want to be able to do pull ups, human flags, and have strength like you do now? I’m here to say it’s not only possible, it’s probable if you play your cards right. I’m as strong as I’ve EVER been and probably even leaner than I was in my 30’s. You can be too.

It’s the 10,000 hour rule: This is the idea that it takes approximately 10000 hours of deliberate practice to master something. The ‘something’ in this case, is your body. Sadly many people spend more time and money on their car than their body.

Here are ten tips to keep in mind so that years will be more of a friend than a foe:

- Consistent short workouts trump longer sporadic ones. Often times I get asked how long I spend training each day; more important is the consistent commitment of a short amount of training time over the long haul.

-Take notes. Training journals are helpful accountability tools. I can compare performance from 20 years ago. I know what my body is capable of and I can push my limits. I can log an ache or pain so I can track what caused it, what things to avoid, when to get treatment when needed and what treatments worked.challenge workout journals

-Small smart nutritional choices add up BIG TIME in the long run. You don’t have to be a total food freak, but making hard choices 80% of the time makes a huge difference in your physique over time.

-Beauty sleep is important. Having consistent sleep patterns help recovery and keep cortisol levels low. We know that a high cortisol level is associated with increased belly fat and adrenal fatigue.

-It may sound too motherly to say ‘moderation in all things’ however that’s what works when it comes to lifestyle.

-Training need not be ‘moderate’ though. In fact, ‘pedal to the metal’ is more like it. Train with passion, intensity and intelligence.

-Train heavy. Lift as much weight as you safely can to increase and maintain as much metabolically active muscle as possible. Muscle is the fountain of youth: it keeps your metabolism fired up and helps staying lean that much easier.

-Continue to setgoals goals and give yourself physical challenges.

-You may require more recovery between workouts. Listen to your body. Sometimes less is more, as long as less is part of a deliberate plan and doesn’t become ‘nothing’ when it comes to intense workouts.

-Pay attention, your body is an incredible machine, learn how it reacts to life: training, eating, stress, sleep, etc. The great thing about aging is it gives you more time in your own skin to really get to know yourself physically, mentally and emotionally.
I hope that you’re passionate about your physique right now. I hope that this is something that only grows in intensity. Your passion for training is hopefully as ingrained in your daily lifestyle as brushing your teeth. The challenge of maintaining a kick ass body as you age is really the epitome of all challenges where YOU become the ultimate winner with great health to live life to the fullest.


I never use age as an excuse and neither should you. I can help you with your fitness through my blog and challenging workout plans. I know some of the workouts I post are a little too aggressive. Some of you may be very intimidated by the workouts I have on the here.

If this is you, I have good news.

I was lucky enough to be included in the videos for a program called Functional Fitness.


If you are:

  • new to fitness or at all intimidated by fitness
  • recovering from an injury
  • 50+ and need a ‘gentle’ approach
  • looking for ‘follow along’ videos
  • need ‘coaching’ along the way

This is an at home fitness solution for you.

Here I discuss the program with the creators, Dr. Cody Sipes and Dr. Dan Ritchie:

Here’s a sample workout:

Level 2 Workout #1

Equipment: Tubing anchored chest level, dumbbells

Time: 17 min

  • Split Squat–12 reps each leg
  • Sleeping Dog front and back–3 reps each leg
  • Two arm standing dumbbell lateral raises–12 reps


  • Standing alternating tubing rows–12 reps each arm
  • Sleeping Dog side to side–5 reps
  • Standing alternating chest press–12 reps each arm


  • Standing alternating lat pull down–12 reps each arm
  • Heel Toe Rocks–30 seconds
  • Side Step Ups–12 reps each leg


  • Bridge with arms together–3 reps (5 sec hold)
  • Bird Dog with limb movement to side–2 reps each limb


dan r functional fit 3 Never Too Old

This is a fantastic program to get you moving safely.  If you need a place to get started with your return to fitness, this is the one.

Check out Functional Fitness

dan r functional fit 4 Never Too Old

OR, if you’re ready for more of a challenge, you can check out my various workout programs:

Challenge Fat Loss

Challenge Jump Rope

Challenge Burpee

Challenge Complexes

Pull Up Challenge

Female Fat Loss Over 40

Do YOU have any ‘look and feel young’ strategies? I’d sure like to know. I can use any and all advice since I plan on living to be at least 150 years old ;)

(This is your cue to comment below!)



I Was Wrong About the Treadmill…

Okay, okay, so I was wrong…..eat crow

I’ve come to realize that all the treadmill bashing I’ve been doing is falling on deaf ears.

So I re-evaluated the reason I bash the treadmill and I’ve come to realize that the treadmill has really been getting a bad rap from me.

The treadmill is really no different from any other piece of fitness equipment, the issue I have with the treadmill is the general way it’s being used…NOT the actual piece of equipment itself.

I can in no way put the treadmill in the same category as the ‘hula chair’ or the ‘shake weight’. The treadmill has been around for eons and for treadmill lovers,  there’s no end in sight.

And actually, for good reason….(more about that in a bit).

Here’s where the ‘eating crow’ part comes in…

If the treadmill were to be used properly, then, in my books,  it’s totally redeemed as an acceptable method to burn fat and even gain lean muscle tone.

That’s a BIG caveat though. It’s a slippery slope from the sort of workout I’m going to suggest to the long, slow plod that I see most folks do on the treadmill…

First of all, I want to tell you the reasons I previously had a hate on for the treadmill:

  • It’s lower body based exercise that can open you up to over use injuries if you don’t change up your workoutsboring1
  • You’re always moving in a frontal plane which doesn’t challenge your mobility/agility (and again, potential overuse issues)
  • Usually folks do long workouts which stimulates cortisol production (the fat storing hormone)
  • Minimal core or upper body muscle is developed
  • Body transformation is difficult if this is the only exercise done
  • Interval training is OVER DONE when it’s not paired with resistance training
  • It’s boring
  • Oh, did I say how boring it is? Most lose motivation and straight up give up on fitness (but the treadmill is great for hanging laundry on :) )

So, how can you use the treadmill to avoid these pitfalls? Here are a few tips:

  • Keep the workouts short and intense
  • Change up your stride
  • Include upper body and core exercises within your workout
  • Spice it up! Do NOT repeat the same workout twice in a row
  • To avoid boredom, run naked on the treadmill (Ha! Just checking if you were paying attention – this is totally optional ;) )

Wanna know what this kind of workout would look like? Treadmill_Fat_Loss_01Well you’ll soon have your hands on 21 of them. I’m  just putting the final touches on the program and it’ll be yours. And, you can get some sample workouts here.

But, I’d like get the program into YOUR hands even before it’s available to others and here’s how…I have two ways:

 ‘Get it NOW’ Option #1

I know that if you’re a treadmill fan, you likely have friends that love the treadmill too. Why not give them the opportunity to do something a little different too?

Here’s how to win your copy of Treadmill Fat Loss even before it’s released:

  • Share this link with all your friends: http://challengeworkouts.com/treadmill-fat-loss-preview
  • You can post on social media (like your Facebook page or tweet it) or email friends
  • Simply send me a list of the emails you shared the link to ShawnaK.Help@gmail.com
  • If you share this resource with the most people, this program, along with the three bonuses will be YOURS.
  • I’ll choose a winner by Thursday, Nov. 27/14.

 ‘Get it NOW’ Option #2

Tell me why you think my new Treadmill Fat Loss program will help you with your fat loss goals. This might include:

  • What other programs of mine you’ve used
  • Why you love the treadmill
  • Why you think this will be the BEST program EVER :)
  • Please use the comment section below!
  • *Remember your email is NOT visible to the public, but I’ll be able to see it so I can send you the goods.
  • I’ll choose a winner by Thursday, Nov. 27/14.

If you LOVE the treadmill and want some new fat loss workouts (that are MORE effective!), hang tight, you can get a few fantastic NEW treadmill/bodyweight fusion workouts HERE and you’ll get your hands on the entire program in a very short while – sooner if you use the ‘Get it NOW’ options!



Have your Abs and Eat Pizza too!

Guest Post by James Gaida

Author: 4DFL Method

It was Oscar Wilde who said:

“Everything in moderation, including moderation.”

It was me who said:

“Everything in moderation, yes, even including pizza.”








When we’re talking about health, fitness, fat burning and body transformation, “moderation” and your definition of it becomes very important. It is moderation that is going to allow you to live a life in a “lean” state without feeling like you are constantly always dieting.

Moderation allows for the occasional pizza night, or birthday cake. It allows you to not have to hide from your friends when they want to go out for dinner.

Moderation creates mental balance that keeps your mind healthy and makes keeping body fat off an easier proposition.

But, it is how you define moderation that makes the difference. And your definition of moderation needs to be based on your goals.

The 80/20 Rule
You may have heard of the 80/20 rule.

The way the 80/20 rule applies to your diet is that you are simply eating “good” fat burning foods 80% of the time. The other 20% of the time you are free to eat anything you want. In practice and simplest terms, if you are eating 3 meals each day that works out to 21 meals a week. In any given week, 17 of those meals (80%) are designed to get you closer to your goals and the other 4 meals (20%) can be anything you like.

In my experience as a nutrition coach and fat loss expert I’ve found the 80/20 rule can work, if used responsibly. By this I mean that it is really easy to “undo” a lot of good work even with only 4 meals a week. Eating “anything you like” cannot turn into eating “as much of anything you like”. This is where moderation becomes so important. You must be able to indulge in those 4 meals a week without going way overboard on calories.

But the 80/20 rule done properly, is far more effective as a maintenance plan than an active fat burning diet. When you are actively pursuing a goal of fat loss, I have found that 80/20 does not provide most people with a fast enough fat loss to keep them motivated.

In my experience, one of the most important elements of a successful fat loss plan is the ability to rapidly lose body fat. Rapid fat loss fuels motivation and keeps you excited to carry on with the diet even when cravings creep in.

In this case, as Snoop Dogg would say, you need to Step Ya Game Up!

Keep Calm

When fat loss is your goal, shoot for a diet that is at minimum 90% geared towards fat loss and in some cases 100%. This means, using our 3 meal a day example, you are only indulging a maximum of 2 meals a week and if you want really fast fat loss you may find short periods without any indulgence is ideal.

You can very easily find what works for you by tracking your results. If things are going well at 90%, and you’re happy with the progress than stick with that plan. If you’re not happy with the progress than move closer to 100% compliance.

When is a Large Pizza a Good Thing?
I do have to say, I’m pretty good at “cheat” meals. There’s a lot of food out there that I really can’t get enough of and won’t ever be able to completely remove from my life, pizza being at the top of that list.

There are instances when these “cheat” meals can actually speed up your progress and it all hinges on one very special hormone. This hormone is Leptin.

Leptin is a hormone secreted from body fat cells. The more fat you have the more leptin is released. When you eat an excess of calories, leptin’s signals the body that it is fueled up. Once this happens your brain then sends the signal to decrease appetite and speed up your metabolism.

On the other side, when you are not eating enough calories, as is often the case with prolonged fat loss diets, the opposite happens. Your fat cells shrink causing less leptin release. Your brain senses the low leptin levels and the message is sent out to lower your metabolic rate and increase appetite.

Bottom line, to burn body fat you want to be able to control and manipulate leptin levels so that your metabolism doesn’t decrease.

Eating low calories and low carbs for long periods of time depresses your leptin levels slowing down fat burning. Basically the more fat you lose the harder it becomes to keep losing, unless you keep your leptin levels under control.

Now, here’s where the large pizza comes in. It turns out that Leptin is best increased by eating meals high in calories and high in carbohydrates. By strategically eating high calorie and high carbohydrate “cheat” meals you can keep you Leptin levels elevated thus keeping your body burning fat.

This technique of strategically indulging in your favorite foods is the most effective way of coaxing your body to rid itself of even the most stubborn deposits of body fat.

 4DFL (2)

In Closing
The moral of the story is have a strategy for moderation. Define your goals and then shape your definition of moderation around those goals.

Moderation will change as your body changes. When fat loss is your goal you want to combine high compliance of “good” food (90%-100%) with an occasional high carbohydrate “cheat” meal to keep your Leptin elevated and keep fat burning rolling.

Go after your lean body goals with purpose and you will create a body transformation of epic proportions.

4DFL Product Group








About the Author: James Gaida
In the words of International Man of Mystery Austin Powers, “Allow myself to introduce……..myself.” I am a fat loss expert and certified Precision Nutrition Coach. I have spent more than 13 years coaching clients towards “real world” results. In that time I have also became certified as a Specialist in Performance Nutrition and a Certified Fitness Trainer.

My experience and passion went into creating the ultimate fat loss diet program. 4 Day Fat Loss (4DFL) is dedicated to teaching simple techniques to rapidly burn fat, increase energy and live a healthier life. If you want to find out how to burn fat quickly and transform your body check out the 4DFL Method.

I Almost Drowned…

Okay, so that may be a bit of an over statement…

But man, it felt like I was drowning.

If you’ve been reading my emails you may know that I took up a new challenge: surfing. surf fail

Recently I was out on a new beach in waves that were ‘over my head’ – literally and figuratively speaking. The friends I was surfing with described me as a ‘wet angry cat’. Up until that point, I surfed much milder waves with some success, but I jumped from 2-3 foot waves to 5-6 foot waves and my skills didn’t match.

There wasn’t the progression I needed to handle those bigger waves and I repeatedly got pummeled. Given that I’m as stubborn as they come, I kept trying until I was exhausted and beat up. Let’s just say it wasn’t my favorite surf session.

Have you ever felt this way about your training?

Maybe you’re just starting out but you jump right into a workout similar to those 5-6 foot waves, you end up sore beyond belief and possibly even hurt.

You have every reason to feel beaten and may not enjoy training like you should.

If this is you, or someone you know, I have a solution…

I’ve been talking about my good friend, Tyler Bramlett and his program called CT-50 this week. Now this program is FULL of videos that follow the natural progression necessary to SAFELY push yourself from workout to workout. He’s got five levels, 9 workouts and a challenge at every level (50 videos in all!).

Here’s a sample workout from the first level:


Perform 3 rounds as fast as you can with a 10-minute maximum time limit (10.00)

  • 20 touch jumps (squat jump with a touch down to the ground)
  • 10 Two arm presses (hold one DB horizontally with both hands to press)
  • 5 one leg shin taps (modified Romanian deadlift)
  • 5 one leg shin taps (other leg)
  • 10 two arm rows (hold one DB horizontally with both hands to do a bent over row)
  • 20 climber toe taps (modified mountain climber)

Here’s a sample workout from the fifth level:


Perform 4 rounds as fast as you can with a 12-minute maximum time limit (12.00)

  • 10 kipping pull ups
  • 20 jump lunges
  • 15 one arm snatches
  • 15 one arm snatches (other arm)
  • 40 sit outs

Now, you can see there’s quite a difference between these workouts. The cool thing is that Tyler has a solid progression that will take you from level 1 right through to level 5. He’ll even direct you as to what level you should start at based on a few simple tests.

Each workout is less than 20 minutes and he’ll coach you the entire time with the follow along videos.

Where your fitness is concerned, don’t get frustrated and be like the ‘wet angry cat’ I was surfing those waves.

Today is the last day to pick up CT-50 for only $19.

You can’t go wrong at this price, but it’s only up until midnight tonight so grab it now.

CT-50 Full System

I should probably tell you that on top of 50 progressive videos, you’ll also get these fast action bonuses:

The 5 Day Metabolism FIX – This is a 5 day system that shows you how to repair your damaged metabolism so you can start burning fat faster then you are genetically used to in only 5-days!

The CT-50 Progressive Warm-Up System – This is 5 different 7-minute warm up videos that take you from basic warm up exercises to advanced ones that will help you boost your flexibility, mobility and energy all while making you significantly less likely to get injured.

The (3 PHASE) Flat Belly Accelerator Diet And Fat Loss Tracker Journal - This is Tyler’s personal diet system laid out over 3 different levels making it easy for you to find the right diet for you whether you are a total beginner or an advanced dieter with only the last 10lbs to lose.

The Power Isometrics Manual - This manual will show you some basic Power Isometric routines you can use to add significant strength and muscle tone to your body all without getting sore or affecting the results you’re getting from your other workouts.

As you can see, this is a pretty crazy bonus package and it’s all yours today if you act fast…

4 Tools to Fix Your Broken Metabolism

Now you might be thinking, “you can’t change your metabolism over night”, but I’m here to say that you CAN make a difference in just 5 days.
The reason YOU might not be able to do it is because you don’t have the right tools.

Check out ==> 5-Day Fast Metabolism Repair Plan (this contains 10 essential tools for building a fast metabolism and a healthy, fit body).

Plus, it has an EXACT 5-day implementation plan for you to use so you can boost up your metabolism FAST.

Here are four recommendations to boost your metabolism all day long: Read the rest of this entry »

20 Minute Challenge Workout – All My Fav Moves!

Here’s a 20 minute challenge with ALL my favorite moves.

Do this AMRAP style (or as many rounds as possible) in 20 minutes:

  • 5 assisted 1 leg squats right
  • 5 assisted 1 leg squats left
  • 5 kipping pull ups
  • 10 double unders with the jump rope
  • 10 kneeling burpees
  • 10 jump squats

This is from my friend, Tyler Bramlett’s CT-50 program.

With the CT-50 program, you’ll get follow along videos for every single workout. This helps you to push your limits no matter what your fitness level is.

Probably one of the things Tyler is known best for is his ability to provide PROGRESSIVE movements so that no matter where you are on your fitness journey, he has a workout that’s right for you. He even has a method to help you figure out what level to start with and when to progress to the next level.

There are 5 levels in all with the CT-50 program, so there’s plenty of room for every fitness level – beginner through advanced with 9 workouts and a challenge at every level.

The workout above is pretty challenging as you can see and it’s from the Level 4 workouts.

If you want to freshen up your fitness with progressive workouts that are less than 20 minutes, then you’ll want to check this out.

In addition to the awesome-ness of the workouts, you’ll get a ton of bonuses too.

–> Get The CT-50 Progressive Warm Up System When You Grab A Discounted Copy Of CT-50  

Truth be told this warm-up system is already worth the entire price of CT-50. Just check it out for yourself and I’m sure you will agree.

So… if you spend time before your workouts doing conventional, unproductive warm-ups that never really help you increase your flexibility, mobility, balance or coordination then I recommend you grab the CT-50 Progressive Warm-Up while it’s still free…
Get The CT-50 Progressive Warm Up System When You Grab A Discounted Copy Of CT-50 <–

Give this workout a try and let us know how many rounds YOU got through. When I did it, I got 8 rounds, but I had to swap in 20 KB swings for the jump rope doubles because I’m nursing a bit of plantar fasciitus in my right foot.