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Sore Knees? Exercise Alternatives

Do you have sore knees? Some people MAY experience some INITIAL knee pain if you are new to exercise or if you have a history of sore knees. Guess what? Whether you exercise or not, at some point in your life you may experience sore knees. Quitting exercise should NOT be an option. You just have to learn to train around a little knee pain.

You also should understand what GOOD pain is and what BAD pain is. Generally, if you experience pain in your muscles, usually evenly on both sides of your body – this is acceptable pain and you can keep going. However, if you feel pain at any joint (knee, shoulder, wrist etc), and only on one side of your body – this is the time to STOP and assess what you’re doing.

Since you’re a rock star athlete that probably trains at home, you may feel like you’re stuck as to how to assess your form. Here’s a suggestion: get someone to take a 30 second video of you doing one of the below exercises and post it here: www.Facebook.com/ChallengeWorkout

I can assess your form and provide some pointers for you. This will benefit YOU and all our Challenge Workout Facebook readers.

Here are a few tips for you to help you with those sore knees:

Ensure you’re doing the correct lunge form or AVOID all together at first or until your knees are feeling better. Practice your lunge form at home in the mirror using this video:

You should also practice the squat in the mirror the same as the lunge:

*modify the depth of squat until the knees are 100% then gradually work into depth as long as it’s pain free

Here are the exercises you can swap out for lunges/squats if your knees are sore:

WALL SIT – strengthens the quads, easy on the knees:

GLUTE BRIDGE – Strengthens the hams strings/glutes, easy on the knees 🙂 :

RDL (Romanian deadlift) – Strengthens the hamstrings:

The KB swing is a great option for hitting your legs (butt/hamstrings) without aggravating the knees. You’ll raise your heart rate while you’re at it:

Finally, if your knees continue to bother you, I highly recommend my using my friend, Rick Kaselj’s Fix My Knee Pain solution. You can learn more about Rick and his at home techniques here. I’ve used his tips and have saved myself time, pain and money with simple exercises and stretches that have helped keep my knees healthy and pain free.

You can get more information about Rick’s program by visiting here.

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Nutrition hack + Workout hack = Look better naked ☺

Have you got your bathing suit out this season yet? (Or is this something you’re sort of avoiding?)

Summer is just around the corner (even here in Canada), so now’s the time to do something so you feel more confident in whatever you choose to wear.

If you’re looking for a quick solution, I have two tips…the first is a nutrition hack and the second is a workout hack.

Simple nutrition hack: The FASTEST way to drop a few pounds is to immediately go on a sugar fast. Cut out all foods that have added sugar (consider what you’re drinking too!). You’ll be surprised how this cleans up your diet right away and pounds literally will fall off.

I won’t say this will be easy, but you actually won’t go hungry just cutting out sugar and you’ll feel more energized than ever before.

Second, a simple workout hack: If you can stick with intense 20 minute workouts 3-4 times a week, you’ll burn calories long after your workout is over.

Yup, just 20 minutes of sweat…Cutting back on training time to boost your metabolism all day long ==> seems like the best workout hack ever =)

Did you know that a study from the University of Pittsburgh showed that those who work out with a partner lose a third more weight than those that go it alone?

In fact, if you’re one of the 95% of the people who start a program but never finish it because you’re lacking accountability, I can help with that…

I’ve put together a combination of metabolically challenging workouts – never packaged up like this before.

You’ll get a taste of bodyweight, burpee and DB complex workouts, all with follow along or coaching videos for you.

And yup, they follow the workout hack tip since they’re short ‘n sweaty!

Here are two workout samples:

What To Do With a Box? – Burpee Workout

Equipment: box

Set a timer for 40 seconds of work with a 10 second transition:

Box jump burpee
Decline push ups
Burpee
Reverse bench step
Tricep skull crusher
Hamstring reverse hip lift

Repeat the circuit 2-3 times

Alternate This – DB Complex

Equipment: dumb bells, timer

Choose a weight that you can use for ALL exercises. Try not to put the DB’s down throughout the set.

Timing 40/10:

front squat alternating shoulder press
push up renegade row
weighted burpee
wall sit alternating bicep curl
alternate 1 legged RDL

Repeat for 5 rounds

Now, if you want 16 more of these(18 workouts all together) => Click hereSo, if you’re afraid of your bikini or board shorts (don’t tell me you’re wearing a Speedo fellas 😉 – fear no more!

Cut out sugar and do follow along workouts with me and you’ll be all set for the beach!

Oh, and just because you’re a cool reader of mine, use the coupon code:

LookBetterNaked today to save 50% =>

PS. You’ll pay only 83 cents a workout here…you can’t even buy a coffee at a low end convenience store for that!

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My 4 Top Anti-Stress-ors (+ workout)

29 days from now you could be down at least one pant size…

Right now it’s the beginning of May as I write this, so by the first weekend in June, you could be feeling more confident getting into your summer clothes…

I have more on that and a cool workout I wanted to share with you (below), but before I do that, I wanted to do a ‘check up from the neck up’…

How are YOU doing?

For me, I’ve had a lot on my plate in the last few weeks and I’m reminded that attitude goes a long way when it comes to life.

A few things have happened recently that could easily let me spiral into a bit of a pit. It takes quite a bit of mental gymnastics to keep from going into a tail spin, but the extra mental effort is well worth it.

Instead of focusing on the few things that AREN’T going well, I’d prefer to focus on the multitude of things that ARE going well.

For me, being grateful and counting my blessings are the ONLY ways to counter negative thoughts.

I know that a strong mind that overcomes negative thoughts will make for a happier ‘ME’.

Here are 3 tips to improving your mind set.

In addition to a strong mind, here are a few other very practical things that help me from losing my sh*t when it hits the fan:

1. Sleep – Under rated in today’s fast paced culture – I know if I’m rested I can conquer the world. Simply put, protect your sleep by having a regular routine – there are a multitude of benefits of sleep beyond just coping with stress.

2. Nutrition – Clearly I can cope best when my body is fueled properly and when I’m feeling strong. How can I expect myself to go to battle riding with a flat tire or trying to use a faulty spear? Seriously, sometimes life is just a battle, when I’m prepared, I’m far more likely to be successful at whatever challenge I take on. Pay close attention to how you fuel your body.

3. Support – Don’t be an island – Everyone needs a shoulder or someone to talk to. Lean on a friend, discuss your issues and possible solutions. Don’t just focus on all the bad stuff though, make sure that after you’ve had a chance to vent and strategize, focus on gratitude.

Being positive and seeing blessings in all things helps so much more than you may think – positive thinking is a learned and worthwhile habit to get into.

(Just so you know, I’m writing these things as reminders to myself as much as to you.)

4. Training – A solid workout goes a long way to help reduce stress. I know that you may not always have time or access to equipment so short workouts like the one that follows are a perfect solution.

If you’ve done any of my Challenge Workouts you know that short does NOT mean easy. We’re looking for efficient workouts that boost the ‘fountain of youth’ hormone.

Here’s an example:

Lean in 10 Workout

Format: 20-10 (20 seconds of work, 10 seconds of rest = 1 round)

Jumping Jacks – 20 seconds on, 10 seconds off x 4 rounds
Side to Side Pushups – 20 seconds on, 10 off x 4 rounds
Bodywgt Squats – 20 seconds on, 10 off x 6 rounds
Total Body Extensions or burpees – 20 seconds on, 10 off x 6 rounds

This sort of workout will help your body produce HGH or growth hormone, otherwise known as the “Fountain of Youth” hormone. When your body produces the MAXIMUM amount of this fat-burning hormone through exercise, it literally attaches to your fat cells and shrinks them.

So in addition to being a stress reducer – this workout will help you drop a pant size in 29 days.

If you love the thought of having quick and effective workouts at your finger tips, check out the done-for-you workouts at the link below.

==>Drop a pant size in 29 days

And the best part is, this cutting-edge NEW routine includes follow along workout videos. so you don’t have to worry about reading a manual, or checking your timer every few seconds in the middle of each exercise.

All you have to do is press play and you’ll be done in 10-minutes.

Flatten Your Stomach in 10-Minutes per Day – no joke =)

Use these tips to do a check up from the neck up AND Drop a pants size by the first week in June if you start right now.

Shawna K.

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‘Healthy’ Brownies (and embarrassing story)

Treat day?

I have just the thing…

But first, an embarrassing story…now since my son doesn’t read my emails, I can tell you this.

Once I made ‘healthy’ brownies, but they were of the black bean variety.We had dinner, chased it with a delicious and

healthy black bean brownie and then we went to a movie.

Now it’s no mystery the effect that beans have on one’s digestive system and the body can recognize beans even when

disguised in brownies 😉

Let me tell you that Sam and I were happy when the movie was over so we could get home to our own bathroom…

TMI? Well, sorry about that, but it gives me the opportunity to provide you with an alternative delicious brownie recipe (see below).

This one comes from my friend Yuri and his wife Amy and their new “Fast Fat Burning Meals” cookbook.

If you want more surprisingly quick and delicious healthy

recipes – that help reduce inflammation and shed “trapped” fat from your body – then take a look at this brand new:

Fast Fat Burning Meals cookbook + 2 FREE bonus cookbooks at 66% off

Okay, here’s that recipe:

Double Chocolate Brownies

Ingredients:

1 cup almond flour
1⁄4 cup cocoa powder
2 eggs
100 g dark chocolate (70% cocoa)
1⁄2 tsp baking powder
1⁄4 cup coconut oil, melted
1⁄4 cup palm sugar
1 tbsp vanilla extract
1⁄4 cup enjoy life chocolate chips
1⁄4 tsp almond extract (optional)

Directions

1. Preheat the oven to 350F. Grease with coconut oil, and line an 8×8 baking dish with 2 overlapping sheets of parchment paper.

2. In a double boiler,or a bowl placed over simmering water, melt the chocolate, stirring often. Once 3⁄4 melted, remove from heat, and continue to stir. Once the chocolate is melted, add the coconut oil and stir until melted.

3. Mix together eggs,sugar,vanilla, and almond extract (if using). Once mixed well, add the almond flour and cocoa powder.

4. Slowly add the chocolate mixture, stirring constantly. Finally, mix in the chocolate chips.

5. Bake at 350F for 20–25 minutes until just set. Cool in pan before cutting.

Voila – Now you’ve got a delicious pan of fat burning brownies that you can turn to whenever you want a little sweet treat – without the guilt.

Check it out here:

66% OFF Fast Fat Burning Meals cookbook + 2 FREE bonus cookbooks

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5 Rules I Live By

Time flies by; life has a way of getting in the way of plans, doesn’t it? (Speaking of which, if you don’t have time to read this post and want a workout, go here now and read my rules later ;))

Fact is, if we’re not careful, life, and all it’s interruptions will get in the way of goals and big dreams will never come true.

For me, this week I’ve had some fires to put out, nothing earth shaking, just things that need to be attended to – like a failing tile floor done by a shady business man and continuing to execute my Mom’s will and all the fun that goes into that (not).

Honestly, if it’s not these things, there will always be something in our way if we let it.

These things will get us down if we let them as well. It’s best to control what we can and let go of the rest.

On top of life’s little interruptions, comes the ‘busy-ness’ of the day and if we don’t take care of ourselves then soon we’ll find that we’re falling apart health-wise.

Over the years, I’ve found that no matter what’s going on, taking care of myself helps me face stress or adversity as well as I can function more optimally.

Here are five rules I live by…

(Now I must admit that I was inspired by one of my coaches and I ‘stole’ this idea -even though these are the things I do, I feel I should give him credit for the idea of sharing these tips.)

I hope these tips help you to be your best in life, your career and with your friends and family:

1) Eat right. – Yup, I practice what I preach. That means cutting out high fats, sugars, simple carbs, tons of caffeine. These things can cause memory fade, energy crashes, immune system suppression, and adrenal gland fatigue, just to name a few of the things that will slow you down, make you sick, and keep you from thinking and operating at peak levels. You get out of life what you put in and that statement is most true with your diet and nutrition as it relates to your health, well being and performance.

2) Sleep. This means going to bed at the same time every day and waking up at the same time. You probably need more sleep that you think. This is the least sexy tip, but proper sleep will keep you functioning and feeling at your best and it will even help you stay lean.

3) Train. Are you getting in your workout? If you don’t use it, you lose it. Be consistent with your workouts and get your sweat on 3-4 times a week.

4) Own your weekends. Weekends are when you’re most likely to fall off the wagon with your eating, training and sleeping which makes for a Monday where you’re sick, foggy headed, late to work, late to life, calling in sick, working slow, and being “off”. The best thing you can do for yourself is to own your weekends and keep your weekday health and well being rituals up so that you can enjoy your weekends more and have a better week.

5) Control your head space and the thoughts and people who you allow to influence you. This is one that I overlooked for a long time. When I figured it out and fixed this, I saw an immediate shift in my happiness, productivity, performance and output. Distance yourself from people and things that are negative, downers, damaging, and down right bad for you. I know that you know who these things and people are in your life that are holding you back and causing you stress, anxiety, and depression. You’re the CEO of your own life, so feel free to fire and replace anyone who is not a good fit in your life.

These five things have been huge game changers for me personally. I know that they’ll help you too if you take action on them.

Looking for a workout? There’s an all new workout on the blog for you here. This is a bodyweight ‘ripper’ as my good friend, Lisa B from down under would say (and she’s in some of the pics).

Take a look, do the workout and let me know how it goes.

And be sure to think about the things that keep YOU at your best and make sure to apply your own rules to optimize your own life 😉

By the way, I’d love to hear about YOUR rules YOU use to optimize YOUR life, feel free to share in the comment section.

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