How To Optimize Your Daily/Weekly Exercise Routine | Shawn Vance, Celebrity Trainer

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
  • Vitru LA
• “My Unbiased Thrive Market Review (AND A Shopping List!)” – save money on your first Thrive Market order by clicking here
• Click here to lose 5-50 pounds for the LAST time through sustainable habit change + mindset shifts so you can start living your BEST life as the trimmest, healthiest, most confident, most energized version of yourself!
• Follow The Health Investment Podcast on Instagram
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• Email Brooke: brooke@thehealthinvestment.com
• Shout out to Christian Juarez for the theme music! (Click here to visit his Soundcloud!!)