Shawna Kaminski. Shawna: It s awesome to be here, and those are really kind words. I appreciate it.

Transcription

1 Shawna Kaminski Welcome to this special interview with Shawna Kaminski. In this interview, we re going to be talking about how you can use challenged workouts to burn more fat in less time and have a lot more fun in the process. What you re going to discover in this interview are some really cool ways to gamify your workouts. You re also going to discover too really cool workouts Shawna s going to share with you that you can do in your hotel room, in front of your TV, or anywhere else that require nothing else but your body weight and involve no more than one or maybe two exercises. There s really no excuse not to get an amazing, fat-burning workout with Shawna s wisdom. In case you don t know Shawna, I m going to give you the quick rundown. She s been in the fitnessand-health space for 25 years. She was actually a schoolteacher for 20 years and then decided she wanted to work in the health-and-fitness space and get people fit, which has been amazing. She has a bachelor s degree in kinesiology, as well as a bachelor s degree in education, and she is a mastercertified Turbulence trainer. She was also a guest fitness expert on Spike TV s Gym Rescue. I ve personally known her for about five years now. She s just an amazing woman. She s 52 years old as of this recording, and she not only runs her own boot camp, but has a thriving online business and she can do more pull-ups than I can. If you re somebody who s in your 50s, 60s, or you think maybe you re too old to get this stuff started, you re going to be inspired by this interview. I hope you enjoy it. We ll see you inside. Yuri: Guys, welcome. I m here with my good friend Shawna Kaminski. I m really excited because we re going to really blow your mind on some really cool things today. Shawna s kind of taken the industry by storm over the past couple years with her really cool challenge workouts. What s amazing about Shawna is that I ve known her for five years now, and you re one of the fittest women I ve ever met. That s one of the mandates I want to bring to this summit. I don t want to just interview people who sit in a chair and do research about fat loss. I want people who actually live it, and you are definitely an example of that. I m really excited to have you here. Shawna: It s awesome to be here, and those are really kind words. I appreciate it. Yuri: Absolutely; it s the least I can do. Let s jump right in and talk about, in a quick nutshell, how you got into the fitness space. You still work with clients in person in your boot camps, and you also have a great online presence. How did you even start? How did you get into doing what you do no? Shawna: I was a schoolteacher for about 20 years. During that time I ve always been taking care of my own fitness, and people were always asking me, Can you put me on a program? Can you help me out? and I had babies and was teaching school and didn t have much time. 1

2 I decided I m going to start a fitness studio, and I went right into group training because I had very little time. I started group training in a small fitness studio just out of demand because people asked me. I loved to help them, but I didn t have much time. Soon, I realized I couldn t help enough people that way, so I started a fitness boot camp. I realized I wanted a bigger presence, so I went right in to online coaching and training. Then it just kind of snowballed from there. After about a year of having my fitness studio, I resigned from schoolteaching. I feel like I m still a teacher, but it s just in a different setting. In a nutshell, that s kind of how it started. Yuri: Great. I think most of us are ultimately teachers. We re teaching people how to live healthier lives, how to get fitter, and I think that s what it boils down to. Anybody in our space, we re ultimately teachers or coaches, however you want to look at it. I think it s really a cool paradigm shift from having to teach in a school in a classroom, which is awesome. That s really cool. I still don t know if I can do as many pull-ups as you can do, which is amazing. What is your approach to helping people transform their bodies when you re working with people in person or any of the challenge workouts that we ll talk about in a bit? How do you approach program design? How do you approach helping people lose fat? Shawna: Well, I really like to take the focus off of weight loss and put it more on performance. This is kind of how the whole challenge workout and my blog and all my programming started: just basically start with if you re not focused on losing a pound, but you re focused more on performance workout performance, athletic performance and I m not talking Olympic level; I m talking about Mrs. Jones, who can t do a push-up. Oh, now she can do a kneeling push-up; oh, now she can do one from her toes. When you put focus on performance and you change your mind-set so that you re working on constantly improving and challenging yourself, aesthetic changes naturally occur. And if you re eating for performance, the aesthetics are also going to change. I think too many people focus on just losing weight. All kinds of people lose weight, but they feel horrible, and they re not necessarily healthier. I m talking about weight loss that s healthy because we re becoming more athletic and we re performing better. Our bodies were meant to move, so I really like to focus on that instead of just straight weight loss. Yuri: That s great too because I think you can run into I m sure you ve met people like this too, who are kind of skinny fat, where it s like they focus just on losing weight, but they haven t built any Shawna: They don t necessarily look better. They re a skinnier version of their former fat selves. Maybe they look better in clothes, but they don t look better naked, and they don t perform better. But, like I said, they re just maybe not healthier. My focus is on health and performance and athleticism. It s all about functionality. The older I get, the more I realize I want to be able to move pain-free. I want to be able to do what I want. And the saying that the youth is wasted on the young, you don t appreciate being pain-free and being able to do stuff until you can t. That s why I want to focus on movement and functionality. 2

3 Yuri: That s great. When I was a strength and conditioning coach at the University of Toronto, our focus was on developing programs to improve performance. Even then, these collegiate athletes were still asking me, Hey, Yuri, do you have good exercises for getting bigger biceps or a six-pack? I m like, Those are going to happen as a strategic by-product of everything else you re doing. Don t worry about getting a beach body. It s a paradigm shift. We live in a culture where we re so ingrained by certain beliefs or images we want to achieve. Shawna: Yeah, it s not necessarily realistic. The media is our best friend and worst enemy at the same time. We have these images of what we want to look like. When you just focus on that image, it s not likely to happen. But if you focus on exercise, then those images get, our bodies are going to more closely resemble that. Yuri: You being a woman and working with a lot of women, as well as men, what is your take on the need for strength training for women? Shawna: Absolutely imperative. Yuri: I m happy you re saying this because, everyone watching this, this is one of those paradigms that has been in existence from, who knows, the 1980s and the whole aerobics craze. Talk about why it s important for women to be doing strength training? Shawna: I don t want women to think, I need to go join a gym and pack on plates and plates. We can be doing body-weight resistance training. Strength training is really resistance training; it can be body weight. I lift a lot of weight for my small stature. The key is that if only it were so easy to put on weight, like muscle and big and bulky. Women still have the mind-set, If I lift weights, I m going to get big. No. if you eat a lot, you re going to get big. You mentioned in the beginning that we ve known each other for five years. Those five years took me from 47 I m going to be 52 in April. Those are years most women are gaining weight, losing metabolism, and getting soft. The way I ve maintained looking the same from the day you met me until today is because I have some muscle on my bones. That muscle is metabolically active, and it keeps my metabolism fired up. What s really important for women, in particular men as well, but it s easier for men to maintain muscle is to have a little bit of muscle because it helps keep your metabolism fired up. Not only are you functional, but you maintain your weight and shape. Yuri: Totally. When women hear about and this is something I ve come across a number of times. Yuri, thanks so much for recommending that I start strength training or lifting weights or doing body-weight stuff, but I m still not feeling much of a difference. Then I d ask for an example of their workout. They would say, I did this exercise for fifteen or twenty reps, and I d say, Okay, hold on. Let s start right there. 3

4 I won t go any further, but I ll let you jump in here. When you re prescribing an exercise program for a female or a male with the goal of developing strength, what type of weights, repetition range? Are we talking about five-pound weights and doing 30 reps, or are we looking for something a little more stimulatory? Shawna: Well, we know the answer! Yuri: I ll let you take the stage on this. Shawna: You know what, I need to say it too: Drop the five-pound weights. If you re going to be adding resistance, you need to add a significant amounts of resistance to make a difference. My purse might weigh more than five pounds! If you re doing body weight, you want to be doing the hardest version, with the best form of each exercise. If a push-up from your toes is hard and you can get maybe eight to ten reps, that s what you should be doing, and then drop to your knees and get maybe five more. You shouldn t necessarily be doing 30, 40, 50 reps of something. If you can intensify it we should be doing the hardest amount, the most amount of work in the least amount of time, with perfect form. How do I say it? If you can do 10 burpees or 100 burpees, what would you rather do? Yuri: I would rather do 10. Shawna: Rather do 10. Do 10 burpees rather than 100, I don t know, of this. Do something that takes the least amount of time, that s the most intense, that you can get the best results from. Probably the biggest problem is, people say, I don t have time to work out. If it takes you two hours, even in that hour, people won t do it. But if you can get an effective workout in 20 minutes, come on. Everybody has 15 to 20 minutes a day. You want to be doing the hardest amount of work in the least amount of time, with perfect form. Back to your rep range, keep the reps low for resistance, but keep the form perfect. Yuri: Awesome. For somebody who s a little bit fitter for instance, if I m doing a body-weight workout and I can crank out 70 push-ups in a row, what would be some strategies for somebody who might be a little bit fitter, who can do a ton of body-weight squats, or a ton of push-ups or pullups? How do you take a body-weight workout and make it more challenging? What are some ideas people can use? Shawna: One thing they can do is work on the eccentric contractions. For example, on a pull-up, the eccentric contraction for the pull-up is the lowering phase; on the push-up, it s the lowering phase. People think that the pulling up or pushing up is the strengthening phase. That is not; that s the concentric contraction. The eccentric, lengthening of the muscle, is the strengthening phase of the exercise. If you want to take push-ups or pull-ups and do a five-second lowering phase, that s going to tax you. You ll take your 70 push-ups and bring it down to 20. 4

5 Yuri: That s also great for people who might not even be able to do five push-ups. They can do one push-up and just slowly lower down. Shawna: Rest at the bottom, help themselves up, and then do the same thing. That s how I teach people to do pull-ups as well. A lot of people think it s getting the chin over the bar. Obviously, we all want to do that, but if you can t do that, help yourself up to the bar, hold yourself there, slowly lower. Do three of those and build strength so, eventually, you ll be able to get your chin over the bar. One way to increase intensity is to just work on eccentric rep pace; working that eccentric. You ll really cut down the amount of reps you can do. Yuri: Again, you can do this in your basement, in your living room. It doesn t require anything special. Let s talk about your challenge workouts. Your challenge workouts are awesome. I love doing them because, personally, I like a challenge. Explain to our viewers what a challenge workout is, and then maybe give us an example of what one might consist of. Shawna: I have a lot of variety in the challenge-workout series, so I ll just mention them and then go into what one might be. I started with challenge pull-ups, then I did challenge fat loss, then challenge jump rope, challenge burpee, challenge complexes. I ve got the 21-day Challenge Diet, which is not a challenging diet, but it addresses nutrition while incorporating challenge workouts. I just came out with Treadmill Fat Loss, which is challenging workouts for a treadmill because I m not big on just plodding away, reading a magazine, and spending hours on a treadmill. Then I have a program called Challenge Fit Club, which is challenge workouts that change every 21 days. The premise of the program is to take a workout and then maybe it s going to be an AMRAP workout, where it s as many rounds as possible. Your goal would be to do the workout in the same amount of time it might be a 15- to 20-minute workout and then increase the rounds that you do next time or increase the amount, the reps you would do in the program. It doesn t matter if you re a beginner or if you re super advanced because you re only competing with yourself. The key is always perfect form. I don t want to bash Crossfit my daughter loves Crossfit and I think there are lots of fitness benefits if you have good coaching with Crossfit. The problem is a lot of people will just get the rounds and reps at any cost. You see all those fail videos, dropping things on their necks. The point is with any of my challenge workouts to make sure your form is perfect so you re never sacrificing form. I didn t really give you an example of a workout, did I? Yuri: We ll go to that in a second. What I like is that you re kind of gamifying workouts. It s not the typical boring workout, which is something that, for somebody who is maybe a little bit more experienced with the workouts is looking for something. I very rarely do the same workout twice. I get bored very easily. 5

6 For someone like myself, I love these kinds of workouts because they re fun, they re challenging, and it s kind of like a game. That s what I really like about them. Shawna: That s exactly it, yeah. You re competing with yourself. I m a super-competitive person. I know not everybody s competitive, but just adding that element to competition, whether it s with yourself or you have a training partner or whatever, it helps to up your game. I have stacks of workout books from my 20s through now. My goal now in my 50s if I can do a workout that I did in my 20s, it s like I m winning. A lot of those workouts, I might be able to do more. Always quantifying and paying attention, it just helps you to up your game. Yuri: That s awesome. Let s say a client comes to see you or you re putting together a simple challenge workout for our viewers, maybe list off a couple exercises and how we can put that together in a quick, little workout. Shawna: Let s do a body-weight workout. Then people won t say, I don t have a barbell. I can t do a complex. There are always ways to do a body-weight workout. For example, my daughter and I were just on a little trip, and I did this this one was horrible. I loved it but I had 30 minutes, no time, I was in a hotel room. This one is a little extreme, but I did it. I had a timer you can use an iphone, a Gymboss, anything. I love burpees. I did a minute of burpees, a minute rest for 15 sets. That s pretty plain, right? Yuri: That s pretty intense, though. Shawna: My first set, I did 25 burpees; and then I made myself do 25 burpees for 15 sets. Yuri: Let me just jump in there. The idea of workouts have to be so many exercises and two to three sets or whatever, but you ve taken one exercise and just by interspersing it with some rest, you ve made it a full workout. A burpee, for those watching who aren t familiar with it, is just basically a push-up into a jump off the floor, so it s a full-body movement. That can add up after doing that for 15 minutes when you re breaking that up with a minute recovery. Shawna: Yes. It was actually a 30-minute workout. It was a minute of burpees and then a minute rest. By the way, I did 25 but I didn t do the push-up in that one. I wouldn t have gotten 25 burpees in a minute if I did the push-up. Yuri: It s all good; you still did the work. Shawna: So, the next time, it s like, I want to do this again, but I can t do twenty-five. I m tired today. I made myself do 20 burpees, but for the minute rest, I made myself do a 30-second plank. It was 20 burpees, 30-second plank, 30-second rest, repeat 15 times. There are two exercises, 30 minutes, and guess what: if you did 10 burpees in that minute, if you only did 10 sets and had a 20-minute workout, if you only did 5 sets and had a 10-minute workout, let me tell you, I was sweating. My metabolism was elevated for probably three hours after. 6

7 Yuri: Yeah. Shawna: It can be so simple. Yuri: I love that because it is so simple. You ve taken one or two exercises, and you just put them back to back in a structure that makes them challenging. You don t have to go run five hundred miles to get the type of metabolic effect you re after. When you talked about feeling your metabolic rate elevated for several hours afterward, I always think about if we re in a conference room you and I were in the same mastermind for a while, and those rooms were so cold; what I d often do before is get in a workout of this nature, where you re just like, Okay, I m going to be freezing the rest of the day. Let s do something to raise our metabolic rate. You feel the difference; your body stays warm and that s a great indication that you re churning through calories. Shawna: Yeah. And the fact is that if you re going to train, you need to train with the kind of intensity that you can t sustain for over 30 minutes. If you re training for more than 30 minutes, unless you re a runner and you re going to your happy place and you have to have those long runs because it clears your head, that s something totally different. But if you re training for fat loss and even for muscle toning, building, you can keep them under 30 minutes. Yuri: Totally, that s awesome. Thanks for sharing that. Shawna: Those are just off the top of my head. Yuri: That s the cool thing. As you know, there are thousands and thousands of possible workout ideas and scenarios, and it can be overwhelming for people. That s why we do what we do: because they don t have to think about it. Just taking one or two exercises and putting it together like that, that s awesome. Thank you for sharing that. Shawna: Yeah. I m curious who does it, though. It s a killer. Yuri: I m going to challenge our viewers. If you guys are listening or watching this, I m going to challenge you to do Shawna s workout, whether it s the one minute of burpees, one-minute rest; do that for 30 minutes, back and forth, 15 sets. Or you can do the plank version, the 30-second plank. Share with me in the comments below, and let s see how it goes. You ll instantly feel how effective this is. Shawna: You ll get hot and sweaty. Yuri: Absolutely. And that s a good indication that you re burning fat. Shawna: Yes. 7

8 Yuri: You mentioned running. There s nothing wrong with running. If you re a runner and that s what you want to do, do it, that s fine; maybe just train a bit more intelligently than seven days a week, 30 miles at a time. What is your take on cardio when it comes to training for fat loss or performance? Shawna: The slow, steady, lower-intensity cardio I m not a fan of because it s time-expensive, it s lower-body dominant, it opens you up for overuse injuries. Like you said, if you re a marathon runner, typically, people put on their bucket list I want to run a marathon, and in the process, they think they re going to get the body of their dreams when, more likely, they might run the marathon, they ll possibly be a skinnier version of their fatter self, with some overuse injuries. If it s on your bucket list or you love running because it puts you in a great mind-set, then continue doing it. But for fat loss, I don t recommend it. I recommend shorter, more intense not just highintensity interval training. There s a place for that, but I think HIIT, along with resistance training, is the key. I think that s the best because you want to be building that muscle for that increased metabolic rate because muscle is more metabolically active than fat and takes up less space. Honestly, I tell people not to focus on the number on the scale. Quantify your progress by measurement and the scale, how your clothes fit, how you look in the mirror, not just the number on the scale. Yuri: I like the visual aspect. As much as we were talking about enhancing performance and health, the reality is that if you can look at your before-and-after pictures, that s really going to be a much better indicator than just stepping on the scale. You ve probably noticed when you have client, they get frustrated because they haven t lost the weight they wanted to lose, but they re not accounting for lean mass. Shawna: Exactly! I ll say to my clients, Have you measured? Then they do and they re like, I haven t lost a pound, but I ve lost four inches. Yuri: And I can see my abs! Shawna: Yeah! It s so discouraging if they get on the scale and don t see a difference. What usually happens is, especially with my fitness boot camp because I see them more often, they ll lose a little bit of fat, gain a little bit of muscle, but it just kind of evens itself out. If they re doing things correctly, that s how it works. You can t just lose fat; you ll always lose a little bit of muscle. If you re doing resistance training and gaining a little bit of muscle at the same time as you re losing a little bit of fat, then you re winning. Your scale might look the same, but your clothes are going to fit different. You re going to look differently. It really bothers me when people say, I have to lose a bit of weight before I start training with you. It s like, no. Yuri: It s the classic excuse. And just for everyone watching or listening, in case you re unaware, muscle is heavier than fat, so that s why you have that discrepancy sometimes. But we re still after a lean body, which is important. 8

9 For somebody who is older there might be a lot of people watching or listening who are in their 60s or 70s or someone s never worked out in their life and they re looking to get started. They got the diagnosis of having type two diabetes, or they ve finally realized they re overweight and have to do something. What would be a first starting point for that type of person? Shawna: I always say it s never too late. You can start at any age, but you have to really listen to your body. I have some clients who are in their 60s and 70s, and they re successful mostly because they re really cognizant and listening to if they haven t sprinted since junior high They can t go back to that level, so you have to walk before you can run. Doing bodyweight exercises is brilliant for that. Don t load any exercises until you have great form for bodyweight exercises. There are mirrors in a gym for a reason. Sometimes just to check form, say, on a squat, or posture. Sometimes checking your form or having somebody check your form Is my back straight here? Are my knees over my toes? Is my chin up? Those sorts of things just for bodyweight exercises are really important, especially as we age, because we don t recover quite as quickly. When you re in your 20s and you tweak something, you get over things faster. But when you re in your 40s, 50s, 60s, 70s, recovery takes a little bit more time. I also tell people when they start, go 50 percent. See how feel during the workout. How do you feel later? How do the knees feel? How does the back feel? Okay, then the next day, maybe for the first week, just go at 50 percent intensity, and then slowly increase. A lot of people who are starting are really zealot and go to fast too hard, too soon, and then they get sidelined with injury, and that s very discouraging. Yuri: Yeah, and they re sore forever and they don t want to back to work out because they re sore all the time. The emphasis on strengthening, I think, is really important too. I m happy you mentioned it. My grandfather lived in Australia for 20 years, and then he moved back to Ontario and into his old apartment. When he was in Australia, he was always active, gardening and walking around. When he moved back to Canada, he would basically just sit in his chair all day long. I remember when we d go to visit him. At the time he was about 75. Looking at how long it took him to get out of his chair was like watching paint dry. It really made me realize it doesn t matter how aerobically fit you are if you can t even stand up from a sitting position. Shawna: Exactly. Strength is so important, especially as we age. You re right, it wouldn t matter. That s why resistance training is so important, especially as we age, and that s why I m always pushing the resistance training: keeping that muscle. If you don t use it, you lose it. Yuri: Absolutely. It might as well go to space. Shawna: Exactly, yeah. 9

10 Yuri: I ve got a couple questions for you. We can kind of rapid fire these if you want, or you can elaborate if you will. When it comes to fat loss or performance, what is one thing that most people are unaware of, in your eyes? This could be something that people don t even know they don t even know. Shawna: When it comes to fat loss? Yuri: Sure. Shawna: I think people are getting more savvy about fat loss. I think people think it s a lot more complicated than it is. Maybe it s just an excuse that people use. The fact is that the way our grandparents ate whole foods, you don t need fancy supplements, necessarily; you just need to eat whole foods and push away from the table sometimes. People overcomplicate things and then they get all befuddled with thinking it s more complicated than it is, but, really, you just have to eat until you re not full and stuffed, and move. Sometimes people just take out something from the equation, like, Well, I m just going to eat sorry, Jenny Craig Jenny Craig food, sit on the couch, and I should magically lose weight. Or I ll take these supplements or I ll do this cleanse No offense to you, Yuri, I know you have a fantastic cleanse, but guess what: If you re doing that cleanse, for best health, you re going to be doing that cleanse and moving. It all works together. So, not to overcomplicate things. Yuri: Cool. What would be one mistake that you see clients make when it comes to their workouts, for instance, in their pursuit of losing weight and fat? Shawna: Just doing too much too soon. It s not a sprint when it comes to fat loss, when it comes to healthy living; it is a marathon. New Year s Eve for us is coming up; we re close to New Year s. People who say, I m going to go on a diet, start exercising, do financial planning, renovate my house, quit smoking, all at once, it s like no. Let s just, for three weeks, add more vegetables to our diet. Okay, let s add two workouts a week; okay, now let s add three workouts a week; okay, now let s add some lean protein. Small, livable changes. Otherwise, whether it s working out or lifestyle in general, just doing too much too soon, they re not sustainable changes. Then people just fall off the wagon completely. Yuri: It s something we see with 90 percent of people, whatever the stats tell us, after New Year s. Everyone has those resolutions and they re gung-ho, and it s like Shawna: by the end of January, everyone is eating Domino s and sitting on the couch again. But if they would ve said, I m just going to do one thing, and then the next three weeks, I m going to do something else, in the course of a year, they could make all these small, livable changes so that, by the end of the year, their lifestyle could be exponentially improved, but they won t feel like they re sacrificing. 10

11 Yuri: Sure, yeah. Chunking it down; making it small and bite-size. Massively helpful. You re amazing fit and healthy. What does a typical day look like for you? How do you maintain that leanness on a consistent basis? Shawna: It s just those small things over time. I used to get up and train first thing, but I found that my magic writing time and thinking time is early. I ll get up and walk my dog for a half hour; it s lowintensity, but it s activity, which is also good for my thinking. This is a day that I don t teach boot camp. I teach boot camp now about once a week. Just on a regular day, I ll get up, work a bit, do some programming, walk my dog, work a bit more, go to the gym. My workouts are 30 to 40 minutes. The gym might be my basement; it might be a local gym I use. Come back, work a bit more, walk my dog. Dinner for the kids and myself. Walk the dog again. As you can see, I do a lot of walking that dog. Yuri: That s something important because I think it s really important to remember that it s not about sitting all day at the office, then work out for a half hour, then I m going to repent all my sins. Movement throughout the day is so important. It s great that you re so active. You re spending more time walking your dog than you are working out. Shawna: Yeah, but then when I do work out, it s one of those hot and sweaty quick ones, where there s either lots of weight and resistance or lots of density and intensity so that I m raising that metabolism. And then as far as food goes, it s just very simple. I wouldn t say that I m gluten-free, but I think lots of starches are not necessary, like traditional breads and that sort of thing. It s lots of meat, lots of protein, vegetables, fruit, very clean eating; not a ton of supplements. Not a ton of sugar, starchy carbs, alcohol. I drink a lot of water. It s pretty simple. Like I said, I think people try and make it more complicated than it is. Sometimes just some guidance in getting on the right track is super important for people. Then building lifestyle from there, making those small changes. Yuri: Awesome. I ve got one more question for you. I just got word that the this is unfortunate that the human species is about to become extinct because of this fatness crisis. They ve just called you in to this special task force and say, Okay, Shawna, what is the one thing we can do to solve this problem? What do you recommend? Shawna: I said it once and I ll say it again. Stop the processed food. We re going to either starve or eat no processed food. Eat from the ground, what we can grow; what looks like a vegetable or a fruit. Nothing from a box or a can. Let s eat real food and let s get off the couch. Very simple stuff. Yuri: That s great. It s funny because that answer has actually been echoed by a number of different people in this summit already. 11

12 Shawna: Perfect. Good. Yuri: It s very pervasive. Shawna: Let s get the message out. Let s shop from the outside of the supermarket, not from the aisles. Yuri: We should have an annual boycott day to boycott packaged foods or something. I think it d be very interesting. That s just a thought. Shawna, thank you so much for taking the time; it s been a great interview. I hope you ve enjoyed it. For everyone watching, I challenge you to take that little workout Shawna mentioned halfway through our interview, with the burpee and rest or burpee and plank, and give that a shot. Let us know how it goes in the comments below. I m sure you ll notice a huge difference. Any final words of wisdom or thoughts before we end off? Shawna: Yes. All readers and viewers, just pick one thing and change one thing. Then change something else. Make it small and livable, and you ll slowly change your life that way. We can eat an elephant but only a bite at a time. Yuri: Exactly. Thanks so much for joining us Shawna, and this has been a fun interview in the Fat-Loss Summit. Shawna: You bet. 12