Happy Birthday to ME – 51 Lessons

Well, I’m above ground for another year. I don’t know where the year went, but it’s my birthday again and time to ‘celebrate’.

Challenge Workout - Happy Birthday

I’m not a present kinda person, I really prefer to celebrate with experiences and creating memories, but that’s not to say I don’t have a present for YOU.

You can click here to check it out.

Being on the planet for 51 years has afforded me a few lessons I thought I’d share with you. Here goes:

1. Moderation – Definitely NOT a sexy word, but the whole concept of moderation in all things rings true where fitness, nutrition and life are concerned. Too much of anything is a recipe for disaster long term.
2. Consistency – Ya, another UNSEXY tip, but it’s more important to show up consistently for a workout and healthy eating than the hit and miss method. It’s possible to have abs at any age, but it really helps if you consistently practice healthy lifestyle habits.

3. Wear the good stuff – I used to save all my ‘good’ workout stuff (and Read the rest of this entry »

Best Ab Exercise?

Challenge workouts



Question: I want to see my abs this summer, what’s the best ab move for me to make them show?

Answer: Bad news. There’s no ONE ab move that will be the magic exercise to get your abs to pop. Instead, the best answer is: ‘abs are made in the kitchen’.


The best exercise is this ===>ab ex stop eating crap

As far as the ‘other’ best exercise is concerned, I want Read the rest of this entry »

Q n A Mar 14th

Question: I’ve beChallenge workoutsen watching & doing some of your workouts. I found you through My Daily Workout which I am subscribed to. I turned 50 on Christmas. I am thinking about getting certified to be a Personal Trainer. There are so many courses out there. Our community college here in Columbus also offers a fabulous program that is a year long & about $3k tho. I was wondering if you could steer me in a direction. I like your focus of 40+ age group. I want something that puts it all together. A friend got NETA certified but she said it didn’t cover nutrition. Do you offer anything? Tina

Answer: Tina, I appreciate your question and am flattered that you’d ask me.

A great certification is the TT certification from Craig Ballantyne. I’ve found his cert to be better than any other online certifications if an online cert is the direction you’re going. It’s a very thorough cert with a good knowledge base with practical applications. As well, he covers important things like how to market your skills once certified. No one else does this. Learn more about the  TT certification here.

I’m not sure if it would be enough to get you insured in your area. This is a very important factor to consider. Call your insurance agency to check (or a few of them) to find out what basic level of cert is necessary to get coverage. No one thinks of this, but this is a necessary evil with all PT’s. TT cert graphic

I’d start with an online cert (the TT certification) and then if you find that this is really something that you want to invest more time and $ into, I’d then look into your community college cert.


Question: I need some help downloading your videos. ch fat loss video page

Answer: To help with downloading issues, here’s a video to help with ALL videos: https://challengeworkouts.com/ how-to-save-the-videos-or- create-a-dvd.


Question: I have limited space and funds. I usually do bodyweight workouts but want to use DB’s with some workouts too. I only have 10, 15 and 20 lbs. Is this adequate? Jeannie

Answer: If that’s the only room you have and that’s the equipment that you can get, then you can make due with it.

Here are some tips: Read the rest of this entry »

Challenge Diet Q n A

It’s been an exciting few days here in sunny Southern California. I’m here for the annual Fitness Business Summit. Over 550 fitness professionals gather to learn how we can improve the health and wellness of our clients.

I’ve been pretty busy….I’m coordinating and running two boot camp sessions daily – not digging that we switched to Daylight Savings time and my 5:30 am wake up was really a 4:30 am one :/

craig me on stage 2014 1I shared the stage with Craig Ballantyne, Rick Kaselj and Mike Whitfield yesterday. Craig shared his five biggest mistakes and then he had the three of us share some tips on how we help our clients online. What a pleasure and honor to share the stage with these dudes.

You’ll see a picture with me and a big star and keynote speaker at the event (read to the bottom). I had the good fortune to work with this dude for a week on a special project last summer that I hope to be able to share with you soon.

And of course, the 21 Day Challenge Diet community is ON FIRE!

I’ve had a ton of questions and didn’t want to wait until next Friday when I usually do the Q n A. So here it is for you, a little early.

If you haven’t jumped on board, you’ll regret the fact that hundreds of people will be 15 pounds lighter in only 21 days and you’ll be just the same. If that thought bothers you, then make sure to check out the program here.

Onto the Q n A….

Challenge workoutsQuestion: I’ve worked hard to lose 75lbs but slowly gained about 30lbs back. Now I’m struggling to lose it again despite eating pretty clean and training pretty hard. What I’m wondering is this program for someone like me or is it geared towards people who really eat poorly and don’t work out?

Answer: I had several people in the beta group that already ate very well and they still lost weight and inches. I found this especially good since some were working on the ‘last 10 lbs’ and they saw results. The ‘last 10’ are often the hardest pounds to lose.


Question: I’m a vegetarian, is the 21 Day Challenge Diet suitable for me?

Answer: This plan is probably not for you unless you’re a master at substituting items for meat 😉  Sorry, I’ll consider working on a vegetarian plan in the future.


Question: Hi can you please tell me if your 21 day challenge diet contains many recipes that contain wheat, gluten, corn, dairy, eggs, casein or whey.   I am celiac and lactose intolerant with food sensitivities. Thanks.

Answer: This  is a paleo style diet so the recipes are free of wheat, gluten, corn,  and most dairy. There are eggs on the plan. I suggest a protein supplement, but you can use a non-whey one.


Question: Will this really work for me?????  I have tried everything and am now desperate as I will be leaving in a month for a two week holiday – sun, beach etc., and I’m still at the same place I was at the beginning of the year.  I now weigh approx 4-5 kilos more than a couple of years ago and just can’t seem to get rid of the flab!!!  I have tried just about everything, carb depletion, carb rotation, fasting, working out twice a day like a maniac, split routines x5 a week, total body workouts etc., etc.  I have your complexes, but must admit have not used them yet.  I’m just so frustrated, confused and going nowhere. So my question is:-  How is this different?  How do I know it will work?

Answer: My plan works when you apply it and fully commit to it. My challenge complex plan works too, but you have to use it 😉 main product bundle

You can see that ‘real people’ just like you used my plan and it worked for them.The secret is the social support, when you’re accountable to me and the group, you’ll get results. BUT only if you use the plan.

Quite honestly, lots of diets ‘work’ but only when you fully commit to them. The problem is you ‘go off’ the diet and then you’re back where you started.

The big difference with this is that it teaches solid nutrition skills and helps you change your lifestyle. It’s not ‘easy’ so to speak, you have to work at it. But you’ll get support and it’s actually easier than you think once you put your mind to it.

I hope that helps. I’m not selling a magic pill. You can make a big dent in your weight by holiday time if you COMMIT to this today. Let the community help you, there are so many good people in the group but you need to reach out.


Question: At 5’7″ tall and 125 lbs I’m looking to lose body fat but not lbs. would this work for me? Secondly, is this Intermittent Fasting? I did that before and hated it so I don’t want to do it again!

Answer: No, this judyis NOT an intermittent fasting plan. I’d like you to eat 4-6 times a day on this plan. I have several beta testers that had virtually no weight to lose but they wanted to get leaner. Take a look at Judy who is 51 years old.  This is really a plan that you can use for life to improve your physique and performance.

You can be the judge as to whether this is a plan that will help you get lean 😉




Question: I am considering your challenge diet for my wife who is 68. She does not eat red meat. Is there the option of protein substitutes for that? It could be fish, eggs, chicken, vegetable proteins etc. As well, for the recommended workouts will she need machines, dumbells, etc..?

Answer: You can always substitute other protein options for beef so I know you’ll be fine there. There are 6 workouts that are bodyweight and 12 that would require a set of dumb bells at most. They are designed to be used at home in a small space.


Question: I was very tempted to grab the exercise videos, but I have issues with my knees.  I couldn’t see anywhere to ask if there are leveled modifications in the videos, but to me “burpee” means a lot of ups and downs which I can’t do very well right now.  Could you tell me please if there are modification included, and if not, if it will be possible to purchase the videos if my knees start to get better?

Answer: Thank you for grabbing the 21 Day Challenge Diet. The videos will help you with the workouts that are in the main program. The benefit is that they help you modify exercises like burpees.You can always do a full body extension for the burpee portion of all burpees until your knee improves. You can purchase and take a look, if they aren’t suitable we can refund you. Or you can save this link and purchase later.

Here’s the link.

All the best to you and your knee recovery, your nutrition is all the more important when you’re somewhat sidelined with injury.


randy couture and me Here’s a sweet man, hard to believe that this dude punched people for a living. Yes, this is the one and only MMA Champ and now movie star Randy Couture.

He was the keynote speaker at the event I attended. I was embarrassed that I had slipped out of the audience for the last 5 minutes of the Q n A of his talk when he called me out. We got to work together on a special project for a week in August and he asked where I was. Oops….

Grab the 21 Day Challenge Diet here and be a bigger loser like all the others that are on target to lose 15 pounds in three weeks.

Coyote Mis-Adventure :(

I prefer a boring life….I had too much excitement yesterday but I sure am thankful for the fact that I’m fit.

I got home from a morncoyoteing workout and thought I best take Sve for a quick pee. I have an off leash area behind my house so we were going to do 5 min loop like we always do.

Two coyotes decided to give chase to Sev.

<==This is what those coyotes looked like, they meant business with teeth barred and snarling.

It turned into a 60 min chase in -30C weather. Of course, I was hot on the trail, up and down hills and through bushes in 2 feet of snow screaming after him.

Sev wouldn’t back down or turn his back on the coyotes.

I was about six feet away trying to grab Sev, but he was having no part of that. I think he was trying to scare them away from me in his efforts to protect both of us. We ended up doing what seemed like miles in the off leash dog park woods.

Finally I lost them and in desperation, I knocked on a strangers house to warm up and ask for help. A fella offered to look with me so we split up and the fella sent me home to see if Sev returned. I went in to warm up and put more clothes on as Sev arrived on the door step, quite bloody and tired.sev and my slipper2

After a clean up and inspection, he seems fine. I think he got cut up from running in the bushes but he has no bite marks. After a long nap he appears pretty sore but only has a little cut above his eye (the good one).

Holy cow, no one needs that kind of excitement.

This is a good reason to workout. You never know when you’ll want to go for a -30C hill run 😉

I joke, but in all seriousness, functional fitness is really important.

If you feel you want to be more ‘functional’ but don’t know where to start or if you’re returning to fitness (say from surgery) read on, I have some answers for you, read on….

Question: I am bored to tears with all cardio equipment. I stopped playing raquet ball at age 60 and am now 76. What would you suggest I do instead of ‘cardio’, how can I get started? Do you offer an entry level program that’s suitable for someone my age?

Answer: I highly recommend Functional Fitness. These are follow along videos that are way more interesting and fun than steady state cardio, I hope that helps, you could advance your fitness level and move onto some Challenge style workouts after going up to level 4 in this program.


Question: What’s your advice regarding training after surgery? I recently had a hysterectomy and want to get back into training.

Answer: You need to start off slowly. Planking exercises are best to strengthen the transverse abdominus.  It’s important to reduce stress on the pelvic floor muscles. You won’t want to do any running or jumping (impact exercises). You’ll want to reduce heavy loads on squats etc for the first few weeks and I highly recommend bodyweight exercises to start. I love the ab exercises in this workout.

If you’re not super fit from the start, don’t expect to go full steam for a long time, listen to your doc and progress slowly. Of course it depends on what fitness level you’re at when you have surgery, you’ll have to back off on intensity of all training.

You will tire faster and rest is very important, allow recovery time and listen to your body. Eat to support recovery. Back off on sugars and processed foods, increase veggies and lean proteins.

Above all, love yourself and give yourself permission to take special care. Do things that make you feel good (not wine drinking icon wink Q n A (Strength Training After Surgery?))

If it’s been a long time since you’ve worked out, a great program to get you back in the game is Functional Fitness. This was developed by Dr Dan Ritchie and Dr Cody Sipes. It’s perfect for anyone returning to fitness after a hiatus, recovering from injury or is in the 50+ age category with not much fitness background.

dan r functional fit 4 Q n A (Strength Training After Surgery?)