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Copyright (c) 2011 Justin Yule Enterprises, LLC
Do you know what to look for on a nutrition label or are you just focused on the number of calories and forget about the rest?
The Food and Drug Administration now has regulations for food labels so that from a consumer's perspective everyone is similar. The question then becomes what do you look for? The first place our eyes always go is to how many calories there are, BUT does that tell us everything we need to know about the product?
The...
•Boot Camp Owner Shares His Secrets to Get a Flat, Lean Stomach
Copyright (c) 2011 Justin Yule Enterprises, LLC
Six-pack Abs… Tighter Tummy… Flatter Belly… Stronger Core… Slimmer Waistline…
Whatever lingo you prefer, we all want the same thing…a flat, lean stomach that exudes fitness and sex appeal. Fair enough?
Now that we agree on what we want, let's talk about how we're going to get it, because traditional exercise models aren't getting the job done…
First of all, we...
•Three Great Ways to Maximize Fat Loss through Training
There are countless exercise programs for weight loss and fitness, but the very best ones all incorporate some type of high-intensity interval training (HIIT) format. When it comes to strength training for maximum fat loss nothing can match HIIT circuit training. Today, I'm going to share three very different HITT circuits that work great in weight loss and fitness boot camps.
Workout A: 40-20 Drop Sets Circuit Workout B: 60:30 Strength/Cardio Supersets Workout C: 30-second Complexes...
•7 Effective Tips to Getting Started on a Weight Loss & Fitness Program
41 years ago, Neil Armstrong took the first step on the moon. His famous line, "That's one small step for a man, one giant leap for mankind" will live on forever.
You know, it's always that first step that can be so scary. But, when the goal is special and your "WHY?" is big enough, it's also extremely exciting. And, that's just how it should be. In fact, Bob Proctor always says, "If you're goal doesn't both excite you and scare you it's probably not worthy of you."
So, do you have a BIG...
•Chanhassen Personal Trainer Reveals Secrets to More Work in Less Time for Greater Fat Loss
Continuous 20-Minutes is a density training boot camp-style workout where the goal is to perform the same amount of work in less time and/or more work in the same amount of time or less.
Each workout consists of a 4-exercise circuit that works your entire body. Every 2 minutes you will perform 10 reps of each exercise (5 reps/side for unilateral movements) in the circuit as fast as you can with perfect form and technique.
The goal is to complete each circuit within 60-90 seconds and then you...
•Boot Camp Member Spotlight: Denyse Aldrich
Denyse Aldrich started Look Great at the Lake Boot Camp the very first day I opened up for business. At that time, boot camp was held in a local park in Chaska, MN. I offered a FREE 3-week trial to everyone in the Jonathan Community where I live - and, so does Denyse.
Denyse struggled with her weight for what probably seems like forever. She's in a high-stress job; she can't even tell me everything she does - I like to think of her as the hub of a secret agency. ;-) She has to deal with...
•How do you measure weight loss?
? We're all programmed for instant gratification. Our whole world works that way. Fast times. Fast food. Fast everything. When was the last time you stopped and smelled the roses? But, I digress...
When it comes to weight loss and fitness, I swear expectations are even worse. Everyone wants results yesterday. And, shows like The Biggest Loser really don't make it any easier. Viewers see that kind of weight loss and get upset when they can't do the same - understandably.
Let's get a...
•A Day in the Life of a Chanhassen Personal Trainer
A lot of people want to know my daily routine...
What do I eat and when?
When do I workout?
How do I balance fitness with my personal life?
I thought it would make a good blog post to share all of that with you. We've all got our obstacles to fitness - the number one excuse I always here is time. Money is second, but that's a whole different post and a deep dive into values...I'm just not going there right now.
Today and tomorrow I'm going to share a typical day in my life - from the...
•6-Pack Abs: The Anti-Crunch Solution Part 1
Face it- we all want a flat, sexy midsection. But for many of us no amount of crunches or sit-ups seems to get the job done. If I had dollar for every time I've been asked the following questions...
"I do all kinds of crunches and sit-ups every day and I still have a flabby midsection. What's the deal?" Well, before I reveal your six-pack abs blueprint, let's first debunk some very important myths about how to get six-pack abs:
Myth #1- Weight loss is the key to seeing your abs WRONG!
The...
•The Valentine's Day Couples' Workout
For most people Valentine's Day is an excuse to hook-up and eat chocolate, but surely we can be more creative than that! Why not mix things up this V-Day with a fun workout you can do in the comfort of your home with your significant other? Today I am going to demo the concept of partner training. Partner training workouts are essentially a workout that involves performing joint exercises with at least one other person or more. There are a ton of benefits to partner training, including:...
•Personal Trainer Shows You How to Make Your New Year's Resolutions Come True
What do you think is the real secret behind my client success?
Well, if your answer was my superior training and nutrition system, then your answer is wrong. Yep, it's an incredible program, but unfortunately it's useless if someone is unwilling to start it AND stick to it, right? So, it appears that the most important component of changing your body is finding the motivation to achieve your goals, and that's the main focus of today's article.
Step One- The Why: Why do you want to do this?...
•Top 4 2010 Fitness Industry Predictions
2010 is going to be an incredible year and the fitness industry is going to continue to explode. Today I want to share my Top 4 Fitness Industry Predictions for 2010, but let's start with an interesting study:
A recent study was done assessing whether clients got better results with or without professional supervision.
Reference: Supervised exercise versus non-supervised exercise for reducing weight in obese adults. J Sports Med Phys Fitness. 2009 Mar;49(1):85-90.
This research study...
•Fitness Expert SharesTop Five Safe Shoveling Tips
We're officially in the midst of another winter season here. We all know people who have tweaked their backs in their zealous attempts to keep a clear driveway; maybe you're one of them.
Today I am going to reveal my top safe shoveling secrets. For those of you who do not live in a cold and snowy part of the country, well, enjoy the warm weather. : Seriously though, you can use these same tips if you do yard work or gardening.
So, without further adieu, here are my top five safe shoveling...
•Top 13 Diet Strategies To Save Your Waistline This Holiday Season
There are a several handy damage control diet strategies that you should employ to best prevent yourself from overdoing it at the dinner table this holiday season. Use the tips below to allow yourself to stay social and to be able to indulge in moderation without splitting your pants before the New Year:
1.) Perform High-Intensity Activity Before and/or After a Big Meal or Holiday Feast
I know; I promised diet strategies, but I simply can't go without recommending some activity. Your body is...
•Fitness Expert Gives Top 10 Grocery Shopping Tips
Grocery shopping can be such a nightmare, especially when you're trying to lose weight. There are so many distractions, confusing labels, and all kinds of temptations.
What's a person to do?
Here are my top 10 grocery shopping tips to keep you on track and fueling your body to achieve your goals.
1. Create a menu- if you fail to plan you plan to fail. Going to the store without your menus planned for the week is a sure fire way to fail. Take 30 minutes before heading out to check recipes...
•Chanhassen Fitness Expert Answers, "Will One Day of Bad Eating Hurt My Weight Loss Goals?"
Chanhassen Fitness Expert Answers, "Will One Day of Bad Eating Hurt My Weight Loss Goals?" I feel compelled to write and article about a very common question I get from clients, especially in the summer time.
"Hey Justin, I have a question for you..... I am going to the city fair this weekend, so would it be horrible to have some of that yummy, but very bad for you fair food..... if it is only one day of it? How do you control the urge to not eat there..... its not like they have a...
•Creating a Weight Loss Mindset
Creating a weight loss mindset is absolutely critical if you're ever going to achieve your weight loss and fitness goals. The mind governs all. When you use it correctly you can literally think your way into fitness. Today's article is the first in a multi-part discussion on the power of your mind when it comes to achieving your weight loss & fitness goals.
Understanding Precedes Change
Before we can ever begin to make changes and see our results, we must first understand that which...
•Top 3 Weight Loss & Fitness Trends This Year
Well, we're just over half-way through 2009; can you believe it?! Today, I'm going to give you my mid-year review on the fitness industry and share 3 biggest trends that we're seeing.
Sadly, it appears as though the fitness industry as a whole has again failed to produce any significant results on a broad scale to effectively reverse the scary obesity epidemic that is plaguing our society. More specifically, the sickening fact that American adults keep getting fatter, more lethargic, and...
•Chaska Personal Trainer Answers,
Today I will address an all-to-common and painful question:
What are shin splints and what can I do about them?
If you've ever dealt with shin splints you know they just flat out suck! They hurt like hell and can be a real hindrance on your exercise program.
First, let's figure out what the heck they are.
Shin splints are technically medial tibial syndrome. To keep it basic, shin splints are painful inflammation of the muscles around the shins, and they're frequent among runner....
•What is the most efficient and effective way to exercise for weight loss?
? In my opinion, and many other top boot camp instructors and personal trainers, Tabata Intervals are one of the most efficient and effective training protocols to burn fat, tone up and lose weight; not to mention, the stamina and endurance benefits.
Tabatas are named after a Japanese scientist named Izumi Tabata. He and his colleagues at the National Institute of Fitness and Sports in Tokyo, Japan compared the effects of moderate-intensity endurance and high-intensity interval training...
•Tips to Alleviate Post-Exercise Muscle Soreness
Picture this:
Alarm goes off.
Ugh, what the hell? It hurts to reach for the clock. Oh, my God! I don't know if I can get up. Holy cow it hurts to walk!! Uh-oh, I don't know if I can sit on the toilet...
Does any of that sound familiar?
Ah, yes, good old next-day muscle soreness :
But, what is it and why?
Delayed Onset Muscle Soreness (a.k.a., DOMS) is the muscle soreness that occurs in the days after a challenging bout of exercise, a new exercise program or a dramatic increase in...
•Chaska Fitness Boot Camp Shares 6 Tips To Do More Push-ups
I think it is safe to say that the majority of people really HATE push-ups. More specifically, the push-up tends to be the undying nemesis for people who carry extra body weight and for most females who feel they do not have the upper-body strength to ever be able to do anything but "wuss-ups," or modified push-ups on the knees.
The goal of this article is to address everything you need to know about performing the push-up with correct form. Remember, people only hate what they are not good...
•Chask Boot Camp Instructor Addresses the Topic: Jogging vs. Spriting for Weight Loss
Before I get into it, let me quickly answer the question, "Should I jog or do sprints to raise my metabolism and lose fat?" with two questions of my own:
1. Have you ever seen a fat jogger?
2. Have you ever seen a fat sprinter?
OK, now let's get into it.
We'll start with the obvious and not so obvious, move into the science and then finish with the practical. I'll also lay out my training program schedule for you.
The Obvious & Not So Obvious
Given an equal duration of time, the...
•Top 10 Nutrition Tips for Weight Loss
The results are in. Exercise alone is not enough for effective weight loss. According to The National Weight Control Registry found that 89% of people who lost 30 or more pounds and kept it off for at least one year accomplished their goals through a combination of diet and exercise. In that study only 10% succeeded using diet alone, and only 1% using exercise alone.
That is a startling statistic, and one that you just cannot ignore if you want to lose fat, build muscle, tone up and look...
•Will one night of drinking make me fat?
? Does alcohol make you fat?
Everybody likes to throw a few back with friends - some a little more than others ;-)
But, if you're on a weight loss plan one night of drinking can really set you back. Many of us realize the calorie consumption that goes with drinking, but it goes way beyond that.
Check this out.
How Alcohol Makes You Fat
-Alcohol first passes through the esophagus as it travels to your stomach.
-From there, 20% of the alcohol is absorbed immediately by your bloodstream....
•Look Great at the Lake Boot Camp Reveals 6 Tips to Set Yourself Up for Weight Loss Success
OK, it's go time!
You joined a health club, local boot camp or online personal training program. Maybe you purchased some workout clothes, and you've made arrangements in your personal life to fit your workouts in. Now, let's get started!!
But wait a second...are you missing something?
Did you forget to stop and set clear, specific and measurable goals? I'm not talking about vague goals like, "I want to lose weight" or "I want to get back in shape and be healthy.Can you see yourself...
•5 Biggest Weight Loss Obstacles for Busy Moms
As a personal trainer I've had the opportunity to train hundreds of busy moms over the course of my fitness career.
Mother's are without a doubt the most selfless clients I have ever worked with, almost to a fault. Honestly, I wish they would just be a little more selfish sometimes and give their personal, physical and mental health a bit more of a priority.
Many good mothers miss the boat when it comes to their fitness. In general, they tend to think that it's okay to put all of their...
•How To Find the Time for Fat Loss & Fitness Workouts
Justin Yule is a local Chaska personal trainer, fitness boot camp instructor and author. Today he shows you how to find the time for exercise and weight loss.
I've heard it a million times. - The mother who puts all of her time into her kids. - The husband who busts his butt all day at work and is exhausted at the end of the day. - The wife & mother who juggles a career, kids and a husband. - The father who provides all day, gets home late and wants to see his kids before they go to bed....
•Can Attitude Affect Weight Loss?
? Copyright (c) 2009 Justin Yule
The first chapter in Earl Nightingale's famous Lead the Field program is all about it.
Bob Proctor says it's the composite of your Thoughts, Feelings & Actions - and, it ultimately determines your results.
William James said the greatest discovery of his generation was that; "human beings can alter their lives by altering their attitudes of mind."
Like a drop of water, your attitude ripples through your whole life.
Talk to any successful person and...
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