Let’s ‘Scope! (with Periscope)

 Look what’s new on the block!

Periscope is a new form of social media that I’ve started using. You can learn more about it here: www.Periscope.tv. It’s a way to do LIVE streaming videperiscope 5.54.00 PMo so that I can connect with you in REAL time and you can join in to comment, ask questions and show love in the form of ♡♡♡’s. (You tap your device’s screen to do this).

You can join Periscope and never have to do a live broadcast yourself, but you can enjoy video broadcasts of those people that you follow. It’s a great way to connect and get to know the ‘real’ person. The videos are raw and unedited and you never know what will happen on them so that’s the fun part. Search for me  and follow @ChallengeWorkouts

You’ll be notified anytime I do a broadcast. If you miss the broadcast, the replay is available for 24 hours.

I can see how to use Periscope for lots of things like coaching. Say for example, you have sore knees and you can’t figure out why, if you and I did a Periscope together, I could watch you squat LIVE and give immediate feedback. Even if you’re on the other side of the world…cool stuff.

As an aside, I’ll be opening my VIP coaching up pretty soon and will have limited spots available. If you’re like to be the first to be notified, CLICK HERE.

periscope in app store <=====Now if you want to get in on the Periscope action. Just go to the App Store and look for it to download to your smart phone or tablet. (And be sure to follow me!)





I downloaded the video from yesterday’s scope and loaded it up for you to You Tube so that you’d see what it looks like, but you’ll miss all the Periscope comments/heart action when you view it on You Tube. You’ll see that it’s pretty ‘raw’ – no edits, no filters, just me giving you fitness tips – this time on how to sexify your upper body and core with ONE move.

Here’s the video in Periscope (it will only be available until 11 am MST Saturday, July 25/15): Click HERE.

I also decided that I’d do a ‘follow along’ video for you on Periscope as an experiment. It was my day off, but I wanted to try this out and once I got started, well, you know the rest….lots of you tuned in – for the rest of you – you’ll see a follow along video in the Periscope replay here. (This one will be available until 2:30 pm MST Sat. Jauly 25/15).

This time I used Screenflow to record the video on Periscope so that you’ll see exactly how it will look on the Periscope replay.

This was a bit of a disaster as you can see, but it was great fun and it’s a good workout for you to do in only 10 minutes. You can choose to follow along with me in the video, or just use the idea to do your own workout at home:

100 Burpees in 10 Minutes

Set your timer for 1 minute repeats. burpee funny

Do 10 burpees in the first minute and rest in any remaining time you have until the minute is up. Repeat for 10 rounds.

Modify – Your first minute is the ‘test’ minute. Do burpees (or whatever modification you’d like to use like a burpee walk-out or full body extension). Count your reps until you get to 45 seconds. Rest for 15 seconds. Then repeat this number for the remaining 9 sets.

Intensify – This is the same as the way to modify – count how many reps you get in the first minute (up to 45 seconds so you’ll have a bit of rest in round 1). Then repeat that 9 more times. You could also do one of the cool burpee variations that I did in the video (floppy/hand release burpee, burpee get up, double jump burpee, handstand burpee)

So now you need to do three things:

  1. Download Periscope to your device.
  2. Follow me, Challenge Workouts and stay tuned for other Periscope broadcasts (and give me lots of ♡♡♡’s!)
  3. Do this burpee follow along workout =)
  4. Use cool things like Periscope with me to get in the BEST shape possible! Get on the early notification for my VIP Coaching group HERE.


Challenge Workouts VIP Coaching Q n A

How’s your motivation today? Did you workout? How was your nutrition?

I ask this because you expressed interest in my Challenge Workout VIP coaching program and this is the sort of thing you’d need to report in every day.

No matter if you’ve had a great day or you totally fell off the wagon, the team supports each other:

Tomorrow marks the start of the next 90 days of coaching. If you want to get in, now’s the time. You can do that HERE.

I’m so impressed with the progress the crew made in the last round (you can read about them here) and I’d love for you to join us (many of them will stay on and you’ll love them).

I had a conference call this morning with those that who had questions about the program, I’ll do a quick summary of some of the most common questions here:

What workouts will we do?

The workouts are from my Challenge Fit Club (soon to be released to everyone). They are 21 day challenges – we start with a challenge, do 3 weeks of workouts and then finish with the challenge to test our fitness performance improvement. It’s not about competing with each other, the goal is to make individual improvements. There’s a lot of variety in the workouts, but for the most part they are 20-30 min in length and designed to be done at home with minimal equipment.

What about nutrition?

You’ll get a comprehensive plan with recipes and all you need. In addition, we have a nutritionist stopping by the private group to add content and answer questions. The plan is a simple paleo based plan that’s sustainable for the long term.

I’m going on a holiday in the middle of the 90 days, what about that?

Holidays are a fact of life (if we’re lucky!). We’ll help you find a way to enjoy your holiday while not sabotaging your efforts thus far.  It’s important to have a healthy balance in life, if that means lightening up on the nutrition plan and workouts, that’s understandable; the strategies we suggest will have you feeling motivated and energized and will help you avoid weight gain. We’ll likely switch into a ‘maintenance’ mode if need be. (Remember the last coaching VIP’s got through four holidays together and still lost weight.)

How does the program actually work?

Fair enough! Basically, this is an accountability group. We’ll arm you with the knowledge you need to get in the best shape of your life, but the most important part is the consistent application of this info.

We’ll help you change from an ‘information gatherer’ to an ‘information implementer’. You’ll get online workout programs, (follow along videos will be added this round), you’ll get a nutrition plan and you’ll report in daily with your progress. You’ll get support, motivation and all your questions answered. We’ll hold you accountable so you reach your goals.

Here’s a summary:
  • The purpose of this group is to CHALLENGE and IMPROVE your current fitness level (obviously).
  • We’ll undertake challenging workouts together, but the challenges are totally scalable – you are competing with YOURSELF.
  • You’ll get a NEW program every 21 days.
  • You’ll be ACCOUNTABLE to me and the group for your daily training.
  • You’ll have similar goals with the rest of the group because this is the ‘secret sauce’ to making things work.
  • We’ll address your nutrition needs with a doable plan. (Your physique WILL change – for most of you that means FAT LOSS.)
  • As for nutrition – you’ll get a proven plan, get support and report in daily.
  • I’ve brought on a nutrition coach to help with ALL your nutrition needs.
  • If you’re a vegetarian or don’t eat meat, we will NOT be providing a vegetarian nutrition plan. If you can make the necessary substitutions, then you’re welcome to join, however, I don’t have a lot of experience with  people getting super lean on a vegetarian plan so I can only promise some weight loss but I can’t specify how much (sorry, I just need to come clean on this!)
  • You need to be able to commit to this process for 90 days.
  • The group is run on a secret Facebook page, so you need to be willing to open an account, even if it’s for the purpose of coaching only. I can provide information as to how to do this.
  • You need to be SERIOUS about your goals.
  • This coaching plan will get you through holidays, long weekends, and any other excuse you may find to fall off the fitness wagon 🙂

That’s it!

It sounds simple because it is.

You’ll get results because you’re one of the five percenter’s that’s an action taker by applying for the program.

Go ahead and apply HERE NOW, as space is limited.

Make a commitment to yourself to get in the best shape ever.

Survey Says!

Challenge workoutsA big thank you to everyone who helped me out by filling out my recent survey. It really helps me to learn more about YOU. When I know what your needs are, I can do a better job at meeting them.

Many of you asked questions, so I’ll take this opportunity to address a few of them…..

Question: How can I get a good upper body workout when I’m working around shoulder pain?

Answer: I’ve had my share of shoulder and elbow pain. It’s important to AVOID certain exercises that will worsen your shoulder condition or even cause shoulder pain. Here’s a post with the 5 Worst Exercises for Your Shoulders (lots a videos there for you).

I have no miracle for getting a ‘good upper body’ with shoulder or elbow pain, but I do have a miracle for getting OVER your pain so you can get to work on your upper body. Check out this post.

As we age, we seem to always be training around something. It’s imperative to listen to your body and respect any ache or pain you feel. I make notes of when a pain started, what I was doing, the intensity of the pain, how it’s reacted to certain movements etc. That way I can better assess the problem, or provide detailed info to a medical expert. I honestly do a lot of my own rehab with the help of my friend, Rick Kaselj. He steers me in the right direction with rehab that I can do on my own, and then if I find no relief I can seek medical attention. You can see how Rick solved my shoulder pain here (and even my knee pain here).

Here’s a video that Rick made for those of us that do a lot of pull ups to help our shoulders stay healthy:


Turns out there are a number (59%) of readers that are women 🙂 Screen Shot 2014-10-10 at 7.58.42 AM

Question: I’m a woman approaching 40 and I find that I can’t lose weight. What’s the best workout approach? I don’t have much time.

Answer: I honestly didn’t make that question one up, but it may seem that way when you see my answer. I work with many women in their 40’s in my fitness boot camp. I got into the whole online fitness coaching world with my first program called, Female Fat Loss Over 40. I developed it because I got so many questions about this and needed a way to address the issues of women in this age group.

This video pretty much explains my training approach with women in their 40’s who feel like their metabolism is tanking:

The interesting thing is that you don’t necessarily need to be a woman in your 40’s to benefit from the strength and HIIT approach I suggest. But I highly recommend it for women in this age group because women (you know who you are!) commonly gravitate towards steady state cardio (the dreadmill!). As I said in the video, steady state cardio is a road to steady state boredom, plateaus and frustration. You’ll see specially formulated workouts for women in your 40’s and beyond here.

This last year I’ve taken on a partner to help me with this program. Her name is Lisa Bullock and she’s a kick in the pants – entertaining and educational (enter-cational?). In any case, if you’re a woman in your 40’s and beyond and if you find some of the Challenge workouts a little too, well, challenging… you’ll find my ‘other’  blog and fun stuff here.


Question: What do I do if I’m starting from scratch as far as fitness goes? I took a long lay off. (Like years…)

Answer: Don’t do too much too soon! The biggest mistake many folks make when they get back into fitness is that they forget that their body isn’t conditioned to go 100%. They remember what they could do ‘back in the day’ (whether that’s from a month ago or from junior high 😉 ) and they go back to the same intensity. The best advice I can give you is to go 50% of what you feel you’re capable of for the first week. You’ll likely be sore anyway, but you’ll avoid injury.

Look ===> Screen Shot 2014-10-10 at 7.50.09 AM

The majority of my readers, 87% of you,  are over 40.

This means, more than ever, that we can’t afford to be injured.

You may think you’re ready for Challenge style workouts, but they may be a little intense for you.

My recommendation is to go ‘slow and steady’. Do progressive and safe workouts. The best ones online are from my good friends Dr. Dan Ritchie and Dr. Cody Sipes. You’ll find video follow along workouts (with me!). Here’s what these workouts are about:

Check out this blog post to find a workout.

Take a look at the Functional Fitness program here.


Screen Shot 2014-10-10 at 7.18.45 AMIt wasn’t a big surprise to see that the majority of you train at home. Under the ‘other’ category, many of you said ‘outside’, ‘playground’, ‘hotel room’ and other places that a ‘home style’ workout would work well.



I also asked how you liked your content delivered, and here’s what you said:

Screen Shot 2014-10-10 at 7.23.25 AMSo since 72% of you train at home and 63% like more videos, I thought I’d go to the vault and pull out an oldie but a goodie. This is a playground workout that you can do while your kids are playing at the park. Do 30 seconds of each exercise and repeat twice:

  • broad jump
  • monkey bar pass (or pull ups)
  • suicide sprint
  • jump rope (or phantom skip)
  • bear crawl
  • skaters
  • Repeat twice
  • Finish with 200 jumping jacks

If you like this workout, then you’ll LOVE my good friend Todd Kuslikus’ Bodyweight Bundle

You’ll get SO MUCH value for only $37 that you won’t even believe your eyes:

The Bodyweight Bundle 2.0 Includes All Of The Following…

  • 8 Bodyweight Muscle Building/Strength ebooks valued at $235.70
  • 6 Bodyweight Fatloss ebooks valued at $214.94
  • 4 Bodyweight Play/Trick ebooks valued at $201
  • 10 Bodyweight Workout Videos/ebooks valued at $246.79
  • 5 Bodyweight Nutrition/Receipe ebooks valued at $97.94
  • 4 Bodyweight Rehab/Stretching/Warm Up ebooks valued at $116.90

Total Value of Bodyweight Bundle 2.0…. $1,113.27

Your price: $37 🙂


And last but not least, what’s a Q n A without Sev?

I travel a great deal but never have to worry about Sev. It’s like he gets to go on a little doggy vacation too. He goes to his wonderful dog sitter, Elena.sev at elena's

Here he is with some of his pals, Monsieur LaRue, Cher (his love interest), Winnie and Buck ====>

Elena is like his doting Grandma, as you can see, everyone is getting spoiled with a teaspoon of Cool Whip – something he’d never get at home.




A Different Sort of Challenge

And if you’re up for a new sort of challenge, here was an entirely different one I did:

What a fantastically fun fundraising idea.

Even if no one ‘calls you out’, I highly recommend that you go here to make a donation.  Sadly, I’ve had ALS touch two people in my life, so making any donation, big or small, is money well spent as far as I’m concerned.

And now it’s time for some Q n A’s 🙂

Challenge workoutsQuestion: I’ve recently heard of something called neotame. What exactly is it?

Answer: Many of you will NOT have heard of this silent killer. It’s a relative to aspartame (nuff said!). It’s used as a table top sweetener and in processed food that are labelled ‘sugar free’.

It’s been linked to a number of health issues like diabetes, cancer, memory loss, fatigue, and more. It also wrecks havoc on any weight loss efforts. Find out some healthy alternatives in this article.

Go to this article and learn the 4 step label decoder solution to help you avoid ingredients like neotame in your food.


 Facts found on this page, when applied consistently could mean the difference between getting the body of your dreams and your physique staying the same.


Take a few minutes to read and learn here, it could save your health.



hungry sorry for what I saidQuestion: I’ve started to do some intervals which I’ve read are best for fat loss, so why am I starving now??

Answer: Intervals and cardio can spike your hunger.

In a study from the International Journal of Obesity, 35 overweight men and women exercised 5 times a week for 12 weeks. The results varied, but one subject even GAINED 4 pounds. Read the rest of this entry »

Get Uncomfortable…

It’s been a busy summer of adventure. What have you been up to?

white water  I took my son, Sam whitewater rafting (that’s us at the front of the raft).


We also did the Via Ferrata at Mount Norquay in Banff, AB.





Being able to do things like this is one of the REAL reasons I’m a little bit of a training fanatic.

I mean what’s the point of all the sweat if I don’t get to use all the hard work to enjoy life? As crazy as it sounds, I DO enjoy burpees and squats, jump rope and complexes, etc, all the things I tell you about, but I REALLY enjoy the fact that I can still do cool things with my kids.

white water startWhen we were rafting, our raft was full of really nice 20-30 somethings, our guide Alexis and Sam (17) and me (51). The young one, (Sam) and the ‘old one’, (me), took every opportunity to do something daring. Our guide, Alexis was a fun nutter and had us standing up through rapids (not everyone did), jumping over board and even climbing a bridge and jumping into the river. At one point, I had to do a near muscle up on that bridge, but I was able to because I’m strong and fit. There were several rafts below watching me scramble out of the raft and do an unlikely pull up with the rest of the young people onto the lower rafter of the bridge, they actually cheered as I made my way to the top. Damn, I wasn’t going to miss out on any fun.

never give up My Challenge Workout series and this blog are really about taking life by the balls and swinging it around. I don’t mean to offend or sound crass.

I’m not suggesting being wild or crazy. I take calculated risks and consider safety first. However, stepping out of my comfort zone is something I try to do daily. This can be for a workout, for an adventure, in my business or personal life.

It may sound crazy, but challenging workouts help me prepare and pretty much take on ANY adventure that I want. I hope that doing challenging workouts helps you feel empowered to take on the world too.


Get Uncomfortable with THIS! Bodyweight_Burpee_Challenge_00

This is a sample workout from my upcoming Bodyweight Burpee Challenge Workout Bonus:

Workout #6 FUW Burpee

Set your timer for 1 minutes of work repeats:

  • 10 Prisoner squats FUW Burpee roll – Do a regular burpee like this: hands up, hands down, feet out, push up, partial back roll, forward roll to feet, jump up.
  • 10 Push up shoulder touch (R/L is one) FUW Five Jacks and a Burpee – Do 5 jumping jacks and then a burpee, repeat pattern
  • Spider crawl 5 each side FUW Double Jump Burpee – Hands up, hands down, feet out, push up, feet in, jump twice.
  • Plank

Repeat circuit 3-4 times


Challenge workouts


It’s been while since I’ve posted a Q and A, so here are a few of your questions and my answers. Feel free to keep the questions coming, I’m more than happy to help you out. I’ll typically email you a reply and then take your full name off and add your question to the blog so everyone can benefit from the answer. Here goes…

Question: I’ve heard you mention you ‘can’t trouble spot train’. Has your believe about spot training changed? Thanks for your time. La Verne

Answer: For the most part, you can’t spot reduce. Fat will come off your body where it wants to first and you can’t really control it entirely.But there are some studies that show that working certain areas can increase thermogenisis and metabolism in those areas to help burn fat and more impotrouble spot training coverrtantly build and tone muscles in the area. Whenever you can build and tone muscle, your body becomes more effective at fat burning. More muscle means a higher metabolism. Also thru higher metabolism, when you do lose the fat, your body will have some sexy shape. I hope that helps clear this up.I don’t want to mis-inform and lead folks to believe that they can pick the EXACT spot where fat will come off. It doesn’t work quite that way, but we can coax it off in specific areas by building and toning muscles in those areas.If YOU have some trouble spots, check this out.


Question: When is the BEST time to train to get the most out of my workouts? Leslie

Answer: One study suggests that we’re most limber and physiologically ready for maximum performance at about 4pm. We’ve been moving and warming up all day, so in theory, that would be a great time to exercise.

However, the BEST time of day to train is the time of day YOU feel the most energized and can give the most to your workout.

Some people are morning people, others are night owls.

There’s no one size fits all.

Whenever you feel you have the time and energy to consistently train, that’s the best time for you.


Question: I am keen to try one of your programs and have looked at the Lean Body Revolution and the New Total Marine Body workout. I have just finished your Challenge Fat Loss workout and am keen to maintain my progression.
I have reached quite a good level of fitness but would like to lose about 4 pounds more. Please could you advise me which of your programs would be more suitable? Many thanks, David S

Answer: David, Thank you for the question.

I’m happy that you’ve made good progress with my Challenge Fat Loss workouts. It’s always good to hear that people are using them successfully. The point is that my programs work, but only when they’re used with intensity! So good for you.

As for what to do next, if you like follow along workouts, Jason’s Marine Body is his latest program and has follow along workouts so that would be a good choice.

Not to discount the need for intense and challenging workouts, but for you to lose 4 pounds, have you addressed your nutrition? Once you’re exercising, you really need to clean up your eating (I know that may not sound like great news), but the fact is, nutrition is 80% of the battle (once you’re working out).

So if you’re looking to drop weight and you’re happy with the Challenge Fat Loss workouts, you could grab the 21 Day Challenge Diet to help with the nutrition piece. You get more workouts with that plan and the support of a community where the average weight loss in 21 days is about 12-15 lbs.

You’ll get amazing results, eat well and you won’t be hungry as you change your lifestyle with the 21 Day Challenge Diet. Take a look at what Challenge Diet has done for a few folks:

ch diet fb comment bikini shot

ch diet 10 lbs downbikini shot success ch diet







Then again, Jason’s program is very affordable, so you’re probably wise to grab it as well. Online programs (when you use them!) are the best way to get knowledge from top trainers. You get their BEST workouts at a fraction of the cost it would be to train with them (which is probably unlikely anyway).

I hope this helps, all the best to you and your fitness.


summer dog walk What excitement do you have planned this week?

Yesterday we took some time to take our dogs to the park and run their sillie’s out.

Sam is taking the selfie, you’ll also see my God-daughter, me, Sam’s dog Libby and of course (the Pirate) Sev.

I even make Sev step out of his comfort zone 😉

It was an adventure for him and Libby to ride in the back of the truck with me.  (He was not digging getting in the first time, but hopped up on the return trip.) We decided to take the 2 minute drive to the dog park since it was too hot to walk the extra 15 minutes both ways. The dogs were ready to collapse after their run.

I hope you’ll consider getting uncomfortable in your workouts and life in general. That’s where all the fun happens…