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






Welcome back to The Health Investment podcast!

If you’ve ever found yourself in an exercise rut, this episode is for you.

In this episode, I chat with Shawn Vance—celebrity trainer and comedian—about weight lifting, high intensity interval training, regular ol’ cardio, protein shakes, nutrition…we cover A LOT.

Having trained some major A-listers, Shawn is an authority on everything exercise- and diet-related. I was so grateful that he took the time to have a lengthy chat with me!

(Although, it’s also worth mentioning that Shawn was my childhood neighbor and still is a good friend. Come to think of it, he actually owed me one for repeatedly throwing my Barbies off of my second floor banister…)

As I mentioned, Shawn is not only a celebrity trainer—he’s also a comedian! So unlike previous episodes, this one gets the “Explicit” rating. I promise you’ll be super entertained by Shawn’s candid commentary on different issues!

As always, I want to take a brief moment to share an Apple review with you.

Janflan05 rated the podcast 5 stars and said:

Super informative podcast! Brooke is clear and concise with her tips on making better health choices! She has a wealth of knowledge about living a healthy life and she’s also just very fun to listen to (love her jokes!) Her simple swaps while eating at restaurants are super useful.

Looking forward to following along!

I love that you find The Health Investment podcast informative AND entertaining, Janflan05! Thank YOU so much for taking the time to leave a review!!

Reviews really matter so much because they 1) help other people find this podcast in the first place and 2) convince them that it’s worth tuning in! My goal is to provide as much free, valuable information to as many people as possible; your reviews help me broaden my reach. So thank you!!

Alright, are ya ready to learn everything you’ll ever need to know about fitness and exercise?? Here we go…


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?

⇒ To optimize every aspect of your health, visit My Favorite Things! There, you’ll find links to healthy packaged foods, toxin-free products, and overall wellness boosters.

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