shawnaHey, I’m Shawna K (that’s me on the right)

You probably found this page by searching ‘Shawna Kaminski’ or because I sent you to this special page.

This page has lots of the programs on it that I have to offer you.

But you shouldn’t even look at those yet.

You should find out a little about me before you trust me with your fitness.

First of all, I just turned 52 years old this year. The photo above has not been retouched. I did NOT prepare for this picture in any way, other than my usual training and nutrition. That is, I did not ‘diet down’ or dehydrate or do anything special other than show up for a photo shoot.

I practice what I preach as you can see. I have years of training expertise under my belt. I have trained 1000’s of people to get results of fat loss and increased strength and performance. I run Calgary NW Fit Body Boot Camp in Calgary, Alberta as well as coach clients internationally.

I’ve spent the last 25 years studying and researching the science of fat loss… NOT WEIGHT LOSS, but actual physique enhancing, muscle defining fat loss… the kind that turns heads and gets people’s attention when they see you coming.

Before I devoted myself to full time fitness, I was a school-teacher for 19 years. I have two teenaged kids as well, so I’m a busy person, just like you. I’ve made ways to make fitness ‘doable’ over the years and I want to share my proven ideas with you.

Here’s a free report and video that I’d like you to have:

Enter your best email and subscribe for instant access!


Challenge Diet

Imagine Losing Up to 15 Pounds of Fat in Only 21 Days Because You Knew EXACTLY What to Eat, Step-by-Step, without ever counting calories, going on crash diets or figuring out complicated “macro” formulas…

Plus, You’ll Discover the 5 Steps That You Can Follow in About 4 Minutes Per Day to Not Only Lose Fat While Maintaining Your Hard Earned Muscles, But also to Keep the fat off for life!

Give Yourself Just 21 Days and You’ll Discover How to Lose Up to 14 Pounds of Fat and Keep it off for good It’s all a part of a simple plan that starts as a “diet”, but crushes your cravings in just a few days. The diet then becomes a lifestyle (by YOU, not the expert).

This is the biggest difference in this system.

You’ll get educated on how to quickly and permanently change your eating habits so that you’ll never have to rely on a new diet “gimmick” ever again.


Let me ask you something. How would you like to…

– Eat normal food (including your favorites).

– NEVER have to rely on a “breakthrough” pill or powder.

– Quickly drop up to 5 pounds in the first 7 days.

– Learn how to KEEP off any weight loss FOREVER with simple strategies that won’t consume all your time.

– Destroy all cravings for your favorite cookies at night and all other junk food.

– Be a role model for your children, or even your grandchildren.

– Eat out without having to stress about what you’ll get from the menu to “stay on course.”

– Feel great in the clothes that you really want to wear without ever having to wonder if others are looking at you funny.

– You’ll be given the 5 Steps to Drop 3-5 Pounds in the Next 7 Days.

Step 1 – Social Support

In the exclusive Challenge Diet community, you’ll have access to other people just like you, as well as myself.

Step 2 – Accountability

Everyone in our group will be keeping an eye on you, and you’ll have NO choice but to succeed.

Step 3 – A Simple Plan and Being Prepared

There is no guesswork.

Step 4 – Incentive

You’ll see and feel a difference in only 7 days. Expect to lose up to 14 pounds in only 21 days.

Step 5 – Deadline
You can do anything for just 21 days.

CFL_maingroupChallenge Complexes

Looking for a great alternative to cardio and HIIT?

Cardio of the long, slow intensity sort is not only BORING, its counter productive. For one reason, studies have shown that appetite can be increased with low intensity cardio so you’re not only wasting your precious time, you’re setting yourself up to fail on your nutrition plan too.

Why not try a complex workout instead?

Because of the nature of complexes, you go from one exercise to the next with zero transition time. That means an elevated heart rate without any down time.

No downtime = an even FASTER metabolism

And you already know the “holy grail” of fat burning is your metabolism. If your metabolism is not at its peak… your fat burning ability is not at its peak.

They work hand in hand.

And because you’re actually using resistance, you’ll build muscle. You already know that, too. So it’s the best of all three worlds…

– Boost Metabolism
– Builds Muscle
– Burns Fat


21DFL_groupThe 21 Day Fat Loss Challenge

The 21 Day Fat Loss Challenge  program is all about challenging and high intensity workouts that last 20 minutes or less and with ONE GOAL IN MIND… EXTREME FAT LOSS

Your intensity level will go through the roof throughout the entire workout blasting your metabolism into Afterburn, all while doing exercises that will help you build strength as well as lean strong muscles.

So not only are you burning calories DURING your workout, but you’re also going to continue to burn additional calories up to 36 hours AFTER your workout thanks to the Afterburn effect!

Now, if you’re wondering why the workouts are kept to 20-minutes, let me explain further.

The most cutting edge research now shows us that it’s during these short intense bursts of workouts when your body gets all of the best benefits such as increased growth hormone, building of a lean athletic body, and a massive fat torching spike in your metabolism to burn off every ounce of excess fat.

Best of all, you’ll ‘follow along’ with me for each and every workout.

CFL_maingroupChallenge Jump Rope

What’s the secret behind this one simple piece of equipment?

When you use a jump rope, you work your heart, lungs, legs, arms, shoulders, and abs. You don’t get that with a treadmill. It’s also not nearly as much of an impact on your joints.

This is why you burn so many calories per minute. This allows you to use short, intense workouts to burn fat…

… but without the cortisol. Cortisol is what leads to belly fat. Cortisol is built from long, 60-minute workouts and long, boring cardio.

However, this is NOT what these 31 Jump Rope workouts are. In fact, you’ll be done in as little as 6 minutes. That’s how powerful these workouts are.

Inside these 31 NEW Jump Rope Challenge workouts, you’ll use a powerful combination of interval training, jump rope and resistance training.

So you’ll blast through strength training and conditioning in just one workout… in as little as 6 to 15 minutes.

Your body and a jump rope… that’s it.

It’s been my secret weapon for over twenty years and now you can get 31 of my NEW Jump Rope Challenge Workouts so you can get ripped just like the boxers and Hollywood celebrities, too.

CFL_maingroupChallenge Burpee

Did you know you can burn up to 62 calories in just 5 minutes using this one powerful exercise?

This one exercise has been hailed by the best fitness experts in the world as the most challenging bodyweight exercise EVER created.

It’s why I have used a variety of this ONE “hybrid” move with thousands of my clients across the world as well as in my thriving boot camp where my clients are known for their fast and dramatic fat loss transformations.

Martin Gibala, the chairman of the department of kinesiology at McMaster University in Hamilton Ontario says the burpee…”builds muscles and builds endurance.” When asked his opinion on the single best exercise, he also suggested the burpee.

It’s a 3 for 1 exercise that only takes 3 seconds to perform.

In this program, I’ve combined varieties of burpees (including some you’ve never seen in your life) with the best fat-burning exercises in short under 15 minutes circuits. Are there burpees in every single workout? You bet, but JUST enough to get you insane results without you burning out.

CFL_maingroupPull Up Challenge

No other exercise on the planet says as much about your fitness level, strength, endurance, and overall conditioning as pull-ups do.

That’s just an irrefutable fact.

I mean no one ever asks you how many leg extensions or triceps presses you can do. Pull-ups are raw power and endurance and the physique they build is proof of that fact.

Pull-ups are the most primal of exercises, the ultimate measure of one’s conditioning level and I can teach you how to do you first pull-up or add ten or twenty more to what you’re currently doing now.

Pull-ups alone work your grip, forearms, biceps, back, abs, deep core muscles, shoulders, and your posture…

…and best of all they make a man’s body look more alpha and primal and a woman’s body toned, athletic, and sexy.

I challenge you to find any other exercise that elicits “wow” when people see you knocking them out. And while you’re at it… I challenge you to find any one exercise that can get you in better shape then pull-ups.

I’ve searched… you can’t find it. Pull-ups rule! Period.

This three in one, step-by-step ebook program gives to the A to Z in pull-up training and teaches you how to increase strength, endurance, and pulling power for unlimited pull-up prowess.

CFL_maingroupChallenge Workouts: Boot Camp Edition

ONLY for top notch boot camp owners who want to create killer workouts and differentiate themselves.

Test, Challenge, and Track Results…

Challenge your boot camp clients with plateau busting workouts designed to break workout boredom, boost fat burn, and maximize muscle toning all while setting you apart from your competitors.

Challenge Workouts: Boot Camp Edition™ is more than just a bunch of done-for-you plateau busting boot camp workout programs. It’s also a fitness testing technique developed for use in a boot camp or group training setting.

It’s difficult to find fitness tests that are not only easy to implement, but provide clients with fun challenges they look forward to doing and also test every fitness parameter.

Fat Loss
Over 40

I have finally figured out a very special kind of workout that increases your lean muscle tissue (and in turn, your “slowing” metabolism”) without gaining any “bulk” or bigger muscles.

I decided that no woman over 40 should ever have to deal with accumulating stomach-fat or a growing waistline when I had a secret, almost-instant solution right here, that would keep them lean, toned and sexy for as long as they do my short, easy to follow workouts.

And it was for that reason I created “Female Fat-Loss Over 40″

Inside the official Female Fat Loss over 40 Workout Program, you’ll find all of your fat burning, waist-shrinking workouts, easily laid out inside for you so you can begin your workouts immediately — no confusion or questions left unanswered here. You’ll also get VIDEO FOLLOW ALONG WORKOUTS to guide you. I’ll be there for each and every workout to coach you along the way.


Almost everyone who uses the treadmill to workout is wasting time and NOT burning fat. You’re likely one of those people, but it’s not your fault. No one ever showed you how to use the treadmill to burn 3x the calories that you’re currently burning.

If I can’t beat the treadmill craze, why not join it?

What I mean to say is that I’m NOT selling out and telling you to ‘Go ahead, hop on the treadmill and read your magazine’.


What I’m saying is that the treadmill can be used just like a jump rope or burpees to sky rocket your metabolism like never before. I’ll teach you how to incorporate INTENSE bursts (and not just ‘traditional jogging’) coupled with ‘never seen before’ exercises done on the treadmill.

  • I’ll show you how to work more than just your lower body.
  • You’ll find out how to avoid over use injuries.
  • I’ll teach you to move in more than just a frontal plane.
  • I’ll help you pump up your metabolism.
  • You’ll discover how to build, strengthen and tone muscles you never knew you had.
  • Learn ways to keep your workouts short to avoid an increase in cortisol – the fat storing hormone.

Finally a program for the woman over 55 – a gentle approach that will support the mature woman’s needs and get results.

A complete program designed specifically for women over the age of 55.

  • Age appropriate exercise that still encourages intensity at a level that feels safe and achievable
  • For the beginner: An introduction to gentle movement focusing on functional strength, fitness and balance
  • For the experienced exerciser: Allows for modifications to training due to hormonal disruptions and previous programs are now too challenging
  • Exercise modifications are the norm rather than the exception
  • Offers a return to a more youthful body through functional movement and age specific nutrition

Rev Up Your Metabolism by 211%, Get a Leaner, Athletic Body and Avoid Frustrating Weight Loss Plateaus Forever with a Done-for-You Fat-Burning Challenge System Every 21 Days!

You need to CHALLENGE your body if you want to CHANGE it.


You’ll never be bored with your workouts again!

Every 21 days you’ll get a new program delivered right to your inbox.

Each module will include a CHALLENGE to start off the 21 days. Your goal will be to IMPROVE on each specific challenge by the end of the module.

There’s nothing like having a specific goal and deadline to meet it.

Set a goal.

Meet the goal.

That’s the secret to my Challenge Fit Club.

This alone will help you bust through any training plateau you’re experiencing. Plus it crushes workout boredom and the monotony of the same old routine.

My Bikini Belly


ATTENTION WOMEN: Over 35 And Still Struggling To Lose Belly Fat?

Discover How Even The Most Frustrated Women Are Using This 30 Second Ab Trick To Switch OFF Their “Menopause Molecules” And Visibly SEE A Flat And Firm Belly In Only 21 Days WITHOUT Starving Or Suffering Through Long Boring Workouts

And Yet This Bodyweight Breakthrough Is Being Ignored By 99% Of So Called Fitness Experts

Here’s Your Exact 3 Step Bikini Belly Blueprint

To Visibly SEE Your Slimmest, Most Attractive Stomach EVER In Only 21 Days

The magic of this bodyweight ab program is all in the sequencing and exercise selection of the 3 special type of flat belly workouts that have been carefully programmed to match your current hormonal state.

Each workout strategically builds off the last and works together so that after every 7 days you’re activating more of your metabolism and burning MORE belly fat.

When you combine all 3 types of ab workouts together each week, the overall belly burning results are MUCH greater than each workout by itself.

Let me tell you about each of these special Bikini Belly workouts…


Workout #1 – Bikini Belly FLUSH

TURN OFF Your Menopause Molecules And FORCE Your Body To INSTANTLY Start Melting Belly Fat In Less Than 24 Hours.

This first ab workout is filled with simple but very specific types of movements that turn OFF your menopause molecules and shift your metabolism from fat storing mode to fat burning mode so that your body automatically starts to let go and flush out your belly fat.

Workout #2 – Bikini Belly BURN

TURN ON Your Belly Shrinking Hormone To SEE Your Tummy Automatically Tighten Up Each Week

This second ab workout builds upon workout 1 to instantly activate your body’s #1 belly shrinking hormone to accelerate the belly burning fire even further.

Workout #3 – Bikini Belly BLAST

TURN UP Your Metabolism And INSTANTLY Force Your Body ToIncinerate Belly Fat Non-Stop For 72 Hours.

This third and final type of ab workout builds off of workout 2 to completely optimize your metabolism and maximize your belly burning results like never before.

This PROVEN Bikini Belly Blueprint Works For Any Woman, At Any Age At Any Fitness Level…


>>> Click Here to Learn More <<<

You can also head to my blog: ChallengeWorkouts.com where you’ll find a ton of free content, workouts and videos, nutrition information and motivation.

Thanks for visiting this page, I’d really love to help you with your training to improve your healthy lifestyle.

Let me know how I can help you!


Shawna K