Tanya: What types of foods do you use in order to incorporate protein into every meal?

Shauna: I eat the recipes from the BodyArt Cookbook and also find protein powders really helpful. I'll find little meals to put together that I like and stick to them for a while. Right now I'm loving granola and yogurt mixed with this really delicious chocolate whey protein. I usually make a larger serving and eat half now and half later.

Tanya: It seems that portion control is a big factor in your success too?

Shauna: Oh ya, I liked that you didn't have me count calories - that's so boring. The experiment we did at the beginning of the program was really helpful where I would mark in my journal how I felt in between each meal: "satisfied", "too full" or "still hungry". That helped me realize how much and what types of foods would sustain me for approximately 3 hours. That's when I also figured out that I was sustained longer if I included protein in my meal.

It also really hit home when you took me out for an Italian dinner. For some reason, I never thought of only eating half of my plate! Now I order whatever I want to eat at a restaurant - I just eat half then and then take the rest to go and maybe eat it again 3 hours later. I often do that when we go out for sandwiches at work - I'll order one with lots of meat and veggies and then eat half the sandwich and save the other half for my coffee break 3 hours later.

Tanya: Excellent - I know that was huge for me too. Everything doesn't always have to be perfect. It seems to work out well if you eat BodyArt Cookbook type meals 80% of the time and then really watch your portions when eating anything else.

Shauna: Ya, it just makes sense - and you don't have to be super anal about it all and stay locked up in the house, afraid to go out and enjoy a great meal. It's important to me that my eating strategy is flexible because it's important to listen to my internal body signals. I don't let myself get that super hunger feeling in my stomach - I don't believe that's healthy. So if it's two and a half hours and I need to eat, I'll just have my next meal. It's important to be loose but it's equally important to be responsible - that your actions are in alignment with your goals.

Tanya: Nicely put Shauna - if noticed that you know how to be honest with yourself and your actions.

Shauna: Thanks! I really started to relax into it when you told me that my journal didn't have to be perfect. That if I ate pizza to write it down because it will show you the bigger picture and more accurate patterns. That's what I like about this plan - it's common sense and allows for breathing room. If you follow it - it works, but if you try and bend the rules too much nothing will change.

4. That would be my #4 point, your concept of "dosage" is brilliant! Food is like medicine - it all needs to be taken in dosage. You don't need to keep everything perfectly perfect - just know your dosage. On the weekend, if I know I'm going to a party I'll make sure that I get a workout in that day and that I eat smaller protein based meals throughout the day. When I get to the party, I'll keep my food portions smaller and won't need to drink too many beers to get a buzz! I still have a great time and don't feel like I am restricted.

With the dosage rule you can also honor your cravings in a way that makes sense. If you are craving greasy chips, make popcorn - mist it with oil spray and lightly sprinkle with low calorie flavoring like ketchup flavor!

So, what would you say is one of the biggest contributing factors to the amount of excess body fat you have let go of?

Shauna: That would be #5: Another experiment you had me do at the beginning of the journey was to alter my food portions in alignment with my menstrual cycles - that was a moment of enlightenment for me! So now during the second half of my cycle, I eat differently and I really noticed a huge difference in my body appearance.

And I would say that points 6, 7 and 8 are all due to your PowerAlign System. It changed the way I look at my body and defineately strengthened the way I move.

#6. Power is in the details of alignment. I've done yoga before, but it was not like this. You explain the moves in a way that makes sense so that I can do it properly without hurting myself and so that I can get a lot out of the poses. It's not what it looks like as much as it is about what you are feeling when you are doing it! Details, details - all your little cues and techiniques and proper alignment - that is were the magic of PowerAlign did it for me.

#7. I workout according to what I need that day. The phases of PowerAlign allow me the range of different routines to do in order to counterbalance what is going on in my life. When the shit hits the fan and I need to regroup - I do the Balance Phase mp3. When my super bitch PMS comes around, I need the Intense Focus Phase mp3. When I need an extra boost of confidence, I do the Inner Strength mp3. I love having the audio mp3's because I don't have to think about what exercise to do next and I don't have to crank my head to look at a TV screen - your voice is easy to follow accurately.

#8. With point number seven in mind i'd say, "do what you feel like doing, but also do what you plan". I make sure that I do PowerAlign mp3 routines almost every morning. It calms my mind and focuses my energy. When I do the routines in the morning before I go to work, I have a totally different day than if I didn't do them. I have a high stress job in marketing communications, so the morning PowerAlign routines focus my mind and clear my energy to be ready for the day ahead - I've found this to be invaluable.