EPISODE 14 | *FYI, this episode contains explicit language.* If you’ve ever found yourself in an exercise rut, this episode is for you! Shawn Vance—celebrity trainer and comedian—shares a TON of tips, re: weight lifting, high intensity interval training, regular ol’ cardio, protein shakes, nutrition...and more! Having trained some MAJOR A-list celebrities, Shawn is an authority on everything exercise- and diet-related. Trust me—you're gonna learn A LOT! Enjoy!!

EPISODE WEBPAGE: thehealthinvestment.com/shawnvance

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MINUTE-BY-MINUTE BREAKDOWN OF THE EPISODE:

4:30 - Shawn's journey from athletic/adventurous kid to college pole vaulter to the U.S. Army Special Forces to Equinox trainer to celebrity trainer

14:38 - The celebrity transformations Shawn is most proud of

17:33 - Steady-state cardio vs. high intensity interval training (HIIT) vs. resistance training: Which is best?

19:58 - Three kettlebell exercises that rock!

20:29 - Shawn's mentality, re: weight lifting and general exercise

22:25 - How to get the best workout on a spin bike

23:31 - What makes Shawn so successful as a personal trainer

25:09 - How often he does steady-state cardio, and what that actually means

26:44 - What about HIIT?

28:09 - Can you just lift weights?

28:58 - For resistance training, do you need to use actual weights/machines, or do weight-bearing exercises suffice?

30:53 - Shawn's thoughts on "leg day," "back day," etc.

33:19 - The ONE piece of equipment Shawn has been telling everyone to buy

34:08 - Resistance training musts if you want a "rockin' bod"

36:21 - Why "progressive overload" is important

38:19 - Is it better to do more reps with less weight or fewer reps with more weight?

39:59 - In a *dream* world, this is what Shawn would recommend every person do, re: their weekly exercise routine

41:56 - What about the popular "7-minute workouts"? Do they work?

43:55 - What should the person (like me!) who mainly exercises for heart/overall health—not to get "toned"—be doing?

46:03 - Shawn's advice to women who are afraid of getting "too bulky" if they start lifting weights

49:55 - His thoughts on diet vs. exercise when it comes to weight loss/maintenance

51:09 - Shawn's #1 diet tip for most people

55:29 - In his opinion, is breakfast the "most important meal of the day"?

56:55 - The power of mindset

1:00:12 - “Eating clean," according to Shawn

1:02:33 - Studies about hypnosis and different allergens

1:03:37 - Shawn's thoughts on intermittent fasting (to listen to my prior episode alllll about the topic, click here)

1:04:26 - His thoughts on protein shakes + "bro science"

1:11:02 - What percentage of the time is Shawn actually excited to work out?

 

LINKS [SOME MAY BE AFFILIATE LINKS; PLEASE READ MY DISCLOSURE FOR MORE INFO]:

Types of equipment* Shawn mentions:

SkiErg

AirBike

Kettlebell set

Tonal wall system

Weighted sled

Pulley system

*NOTE: he doesn't endorse these specific brands; I just found links on Amazon for illustrative purposes

Comprehensive kettlebell workout:

Kettlebell Swing

Turkish Get Up

Bottom's Up

Other exercises* Shawn mentions:

Walking lunges

Bulgarian split squat

Glute bridges

*NOTE: he doesn't endorse these specific demonstrations of form; I just found links on YouTube for illustrative purposes

Fairlife milk

People/accounts Shawn loves:

Squat University's Instagram account

Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Starrett

For resistance training (and lots of FREE workouts!): Jim Stoppani, PhD

Ben Bruno's YouTube

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