Halloween Tips & 7 Healthier Halloween Recipes

Chanhassen Weight Loss Expert and Nutrition Coach, Janell Yule, BS, CPT, FDN Gives Halloween Tips for a Healthy Holiday

Halloween Jack O Lantern Halloween Tips & 7 Healthier Halloween Recipes 

As I write this, I am looking out at our backyard and the beautiful fall scenery!  The leaves are yellow, orange, and red and cover the ground.  One of my favorite parts of fall is hearing the sound of leaves crunching beneath my feet.  We are continuing to have wonderful fall weather in MN right now.  It is reminding us all why we choose to live here.  Hopefully we can call on these memories in the middle of January when the frigid temperatures hit.

 

This time of year also brings one of many people’s favorite holidays, HALLOWEEN!  Costumes, trick-or-treating, and LOADS of candy are the basis of this fall holiday.  BUT what if Halloween was MORE about the costumes, activities, and less about the the candy?  What if you decided to be the house to hand out a non-candy item this Halloween?  One thing is for sure, you won’t have kids that are on a sugar rush for days…

 

Fall/Halloween Activities

Focusing on events/activities around the Halloween holiday is a much healthier choice than making it solely about treats and candy.  Participating in fall/Halloween activities can be fun for the whole family and can continue as traditions for years to come.  Below are just a couple of ideas.

 

  • Head to a local farm where you can pick apples and/or pumpkins.  This is a wonderful family activity on a nice fall day.  Don’t think the only thing you can do with pumpkins is carve them, you can also roast pumpkins.  Stay tuned for some recipes using roasted pumpkin…

  • Attend a local fall event.  This could range from a community Halloween party, parade, or a corn maze.  Sever’s Corn Maze and Fall Festival is local and quite popular.  You could also attend an event like the Pumpkin Fest at 50th and France in Edina.  If you have older kids, you may want to go to a haunted barn or haunted house, there are many that are local and some simply ask for a donation for entry.  

 

Tips for Trick-or-Treating

Kids love to go trick-or-treating on Halloween.  As parents who are care about their kid’s health and well being, the amount of candy received while trick-or-treating can be a bit concerning.  Halloween is an opportunity for you to educate your kids about what sugar does to their bodies and why it is not good for them.  Below are some tips for trick-or-treating that can ensure your kids won’t be eating their Halloween candy until Christmas.

 

  • Feed your kids a good healthy dinner of protein, vegetables, and healthy fats before heading out the door to trick-or-treat.  That way they aren’t starving and eating candy as they go!

  • Limit the amount of houses that your kids go to for trick-or-treating.  Keep it to your close neighbors, friends, and family.  When I was a kid, we only went to a handful of houses of people we knew very well to show off our costumes:-)

  • Let them pick out 2 or 3 of their favorite pieces of candy that night and then put the rest away.  From there you can decide if you will allow them a piece each day for awhile or if you get rid of it completely.  

  • Take Halloween candy to a dentist office, many buy Halloween candy and then send it overseas to troops.  There are also other places where you can simply donate Halloween candy.  After your kids have picked out some of their favorites, consider one of the above options for the rest.

  • And my favorite, present the Switch Witch.  You can buy a box set with the book HERE.  I wish the Switch Witch would have existed when I was growing up! What a great concept.  Well, what exactly is the Switch Witch?  The Switch Witch lives on the dark side of the moon.  She LOVES candy.  The Switch Witch loves candy so much that she’s eager to trade toys to girls and boys in exchange for their candy stash.  The girls and boys can choose to keep a little candy for themselves, but the more they give the Switch Witch, the better their toy will be!  The Switch Witch eats the candy over the course of the year.  Just when she runs out it’s Halloween time again and time for another visit from the Switch Witch.

  • Hand out non-candy items at your house.  Glow sticks, temporary tattoos, mini play-doh containers, or Halloween themed mini-toys are just a few ideas. Food Allergy Research & Education is encouraging communities to start a new tradition this Halloween and participate in the Teal Pumpkin Project.  This campaign encourages people to raise awareness of food allergies by providing non-food treats for trick-or treaters and painting a pumpkin teal to place in front of their house.  Food allergies and sensitivities are on the rise, as is the number of people on-board with eating whole, real, non GMO, unprocessed foods.  This is wonderful for those who want to avoid gluten and other common food sensitivities/allergies as well as lots of high fructose corn syrup.

 

Halloween Recipes

Making a homemade, grain-free, low sugar treat at home is a great way to round off your Halloween festivities.  I scoured some of my favorite sites and found several YUMMY, not to be confused with MUMMY…haha…Halloween-like recipes for you to try!

 

Kid Friendly Pumpkin Cider Latte

 

Pumpkin Delight Cookies

 

Pumpkin Pie Chocolate Truffles

 

Meaty Rice Stuffed Pumpkins

 

Healthy Snickers Bars

 

Green Monster Zucchini Noodles

 

Paleo Twix Candy Bars

 

 

I wish all of you a healthy and happy Halloween!!!

 

HAVE FAITH & TAKE ACTION!

Janells signature Halloween Tips & 7 Healthier Halloween Recipes

Janell Yule, BS, CPT, FDN

Janell Yule, BS, CPT, FDN is the Chief Nutrition Officer of Fitness Revolution in Chanhassen, MN.  She also provides Functional Diagnostic Nutrition testing and tele-coaching to clients across the nation.  To learn more about this service simply CLICK HERE.

Janell holds a Bachelor of Science in Health Promotion & Wellness with a Minor in Psychology.  Janell is also a certified Functional Diagnostic Nutrition practitioner, as well as a certified personal trainer with the National Academy of Sports Medicine.

Janell has been helping clients achieve their weight loss and fitness goals since 2005, and was voted as Best Coach in Chanhassen in 2008.  Today she partners with her husband, Justin Yule, and helps local Chanhassen area residents achieve their health & fitness goals at Chanhassen Fitness Revolution.  To contact Janell for training, education or to have her speak at an event please email janell@chanhassenfitnessrevolution.com.

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The Season of Squash

Chanhassen Weight Loss Expert and Nutrition Coach, Janell Yule, BS, CPT, FDN Discusses Different Variates of Winter Squashes

 

iStock 000007442919Large The Season of Squash

I don’t think any of us can deny that fall is officially here!  Now we can embrace the season and for many of us that includes hunkering down and cooking some fall comfort food.  Soups and stews come to mind:-)  A few years ago as I was changing the types of food  I ate, I discovered different squashes and to my delight they are so delicious!!!  

Where have you been all my life squash???

 

Today I want to highlight some popular squash varieties:  what they look like, how to cook them, their nutritional benefits, and a recipe you can use them in.

 

Acorn – dark green/orange, or buff-colored, has a ribbed rind, and contains a moist yellow or orange interior.  This particular variety of squash contains vitamin A, niacin, folate, thiamine, and vitamin B6 but it is especially a high in vitamin C.  Acorn squash is also high in potassium, magnesium, and fiber.  Great for roasting and then using as a “squash bowl.”  Check out this recipe from Elana’s Pantry for Acorn Squash with Cranberry Apple Stuffing.  You could serve as a side dish or add ground sausage for a complete meal.

 

Butternut – probably the most common variety of winter squash.  It has a bell shape with a butterscotch colored skin. Butternut squash contains the highest doses of vitamins A & C of any other squash.  It also packs potassium, folate, and lots of fiber.  It is easy to peel, cube, and then roast.  Great for roasting and soups.  Check out this recipe from Civilized Caveman for Bacon Butternut Squash Soup.

 

Carnival – contains a yellow or orange flesh and a hard outer shell.  Carnival squash is both cream colored with orange stripes or pale green with dark green stripes.  It is a wonderful source of carotenoids as well as vitamin A & C.  Try this recipe from Healthy Living How To for Carnival Squash Bowls.

 

Delicata – also known as sweet potato squash because of its creamy flavor and texture.  This squash resembles a giant, fat cucumber and has a pale yellow skin and dark green pinstripes.  Delicata squash, much like other varieties is rich in carotenoids as well as a source of vitamin C, B1, B6, niacin, and potassium.  You can eat the skin and it is great for roasting and stuffing.  My favorite recipe for delicata squash is from Paleomg, Chicken Bacon Alfredo.  I also like to  roasted delicata squash and then stuff it with shredded beef.

 

Kabocha - has a subtle, honeyed sweetness and smooth texture.  The exterior is jade green, has light green stripes, and the meat inside is pale orange.  In addition to being an excellent source of beta-carotene, kabocha squash also contains iron, vitamin C, and some B vitamins.  Kabocha squash is drier and denser than other varieties, it can be baked or steamed, or pureed for soups.  I love to roast it and use this recipe from Nom Nom Paleo as a guide, Roasted Kabocha Squash.

 

Pumpkin – has a bright orange skin and light orange flesh.  Pumpkins have a mellow sweetness and dense flesh that is perfect for fall baking.  They contain vitamin A & C, B vitamins, potassium, magnesium, iron, calcium, copper, and phosphorous.  To use for baking look for small sugar or new england pie varieties not the large ones used for decoration and/or carving.  Great to roast or steam, puree, and then add to any recipe that calls for pumpkin.  I found a great grain free pie recipe from Paleoista, Paleo Pumpkin Pie.  

 

Spaghetti – oval yellow squash contains a stringy flesh that when cooked separates into mild-tasting spaghetti-like strands. The nutritional benefits of spaghetti squash are that it contains:  vitamin A & C, B6, thiamin, riboflavin, niacin, folate, pantothenic acid, vitamin K, mangenese, and fiber.  It can be topped with tomato sauce like pasta or simply flavored with butter and herbs.  Great for roasting.  My all time favorite spaghetti squash recipe is Pizza Pie from Paleomg.  However, there are so many delicious recipes to try using spaghetti squash.

 

Tell us about your favorite variety of squash and how you eat it in the comment section below.  

Happy Fall!!!

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The Dangers of Gluten

Chanhassen Weight Loss Expert and Nutrition Coach, Janell Yule, BS, CPT, FDN Warns You of the Dangers of Gluten

 

Gluten is one of the most common food sensitivities a person can have.  It is linked to over 55 diseases!!!  Gluten is actually a protein that is found in wheat, rye, barley, spelt, and some oats.  It is extracted from these grains and used in other foods to add texture and protein as well.  No human can digest gluten from wheat, rye, and barley.

 Gluten is highly addictive.  You have receptors in your brain that are affected by gluten much the same way that Opium affects them.  This is one reason why it can be so difficult to eliminate from your diet.  Gluten is known to cross the intestinal barrier, either intact or partly digested and can disproportionally feed the bacteria in the gut, leading to gut dysbiosis.  It also stimulates the release of zonulin, which acts directly on the tight junctions in the gut; this causes them to open up and allows the contents of the gut to leak out.  Once gluten has leaked out, it interacts with the immune system of the gut.

 Bread with Caution Tape Gluten The Dangers of Gluten

 

What is Gluten Sensitivity?

 Gluten sensitivity is a disorder of the immune system that has a wide range of manifestations throughout the body and brain.  When gluten is consumed, the immune system responds by producing inflammation, and this inflammation damages tissues throughout the body.  The immune response from gluten is delayed (from 10 minutes to 2 days) but long lasting.  Many people who have gluten sensitivity seem to have zero symptoms, which can make the diagnosis and avoidance more difficult.  Whether or not we experience a reaction to gluten is due to crossing an imaginary threshold in the body.  This is an internal process so most of us don’t even know when it happens.

 Symptoms can vary but no tissue, organ, or glands in the body are immune to the affects of gluten.  The brain and nervous system are commonly affected causing:  difficulty concentrating, memory problems, fatigue, and irritability. 

 

“In children, gluten sensitivity is linked to disorders such as ADD and ADHD, depression, anxiety, and apathy.”

-Dr. Tom O’Bryan

 The following are examples of diseases and symptoms that can be triggered by gluten.  This list includes but is not limited to:

 Gluten Symptom List The Dangers of Gluten
                                           

 

Where Gluten Hides

 Any packaged or prepared foods, candy or beverages such as hot chocolate and soda, need to be checked for hidden gluten containing ingredients.  This includes salads, soups, and, so-called “healthy” options.  Common hidden sources of gluten include but not limited to:  artificial colors, baking powder, broths, caramel color, emulsifiers, food starch, modified food starch, French fries, hydrolyzed protein, maltose, natural flavorings, and non-dairy creamers.  If you are buying anything in a package you MUST read labels carefully to make sure the item is gluten free.  The good news is that animal proteins, fruits, vegetables, and healthy fats are naturally gluten free! 

 

Do I need to Avoid Gluten Completely

“Just a little bit” of gluten is enough to cause a significant reaction from the immune system and the effects can last weeks or even months.  It can take up to 6 months for the immune system to calm down and heal from a single small exposure!  With that being said, if you have a known autoimmune disease/condition (overactive immune system) I encourage you eliminate gluten from your diet for the rest of you life.  Trust me, your body will THANK YOU!

 

“Gluten is the most common environmental toxin that we are exposed to.”

 

-Dr. Tom O’Bryan

 Why would we continue to eat something that causes/increases inflammation and increases gut permeability (leaky gut) every single time we eat it?

 If you have not done so already, I HIGHLY encourage everyone to pull gluten out of their diets for at least 21 days and notice how they look, feel, and perform. 

 

 

To learn more about our Back-to-School Detox Challenge click HERE.

 

HAVE FAITH & TAKE ACTION!

Janells signature The Dangers of Gluten

Janell Yule, BS, CPT, FDN

Janell Yule, BS, CPT, FDN is the Chief Nutrition Officer of Fitness Revolution in Chanhassen, MN.  She also provides Functional Diagnostic Nutrition testing and tele-coaching to clients across the nation.  To learn more about this service simply CLICK HERE.

Janell holds a Bachelor of Science in Health Promotion & Wellness with a Minor in Psychology.  Janell is also a certified Functional Diagnostic Nutrition practitioner, as well as a certified personal trainer with the National Academy of Sports Medicine.

Janell has been helping clients achieve their weight loss and fitness goals since 2005, and was voted as Best Coach in Chanhassen in 2008.  Today she partners with her husband, Justin Yule, and helps local Chanhassen area residents achieve their health & fitness goals at Chanhassen Fitness Revolution.  To contact Janell for training, education or to have her speak at an event please email janell@chanhassenfitnessrevolution.com.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

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The 3 Biggest Reasons to Detox

Chanhassen Weight Loss Expert and Nutrition Coach, Janell Yule, BS, CPT, FDN Discusses 3 Big Reasons to do a Detox Program

 

Detox is a hot topic right now.  In today’s environment detox is no longer a luxury but instead a necessity.  Unfortunately our world doesn’t truly support health and well-being.  Everyday we are exposed to and consume things that decrease our ability to naturally detox.  If you haven’t ever considered participating in a detox program, please let me shed some light on why it’s important and why it will help you to look, feel, and perform better.

 

“People do not know just how good they can actually feel.”

-Janell Yule

 

Reason #1

You don’t know how good you can actually feel.

 

Most people do not know just how good they can actually feel when they make changes to the way they eat, move, and think.  Symptoms that you may be experiencing are not normal.  Those symptoms can range from afternoon fatigue to a full on autoimmune condition such as Hashimoto’s thyroiditis.  I am here to tell you that symptoms of ANY kind are NOT NORMAL.  They are not just part of life or getting older.  Symptoms are your bodies’ way of telling you that something is not right.  Your body wants to be healthy and free of disease and excess weight.

 

“Your body does not want to be overweight any more than it wants cancer.”

-Jonathan Bailor

 

I used to experience extreme fatigue at times, be prone to depression, have little to no desire to exercise, and not be able to lose weight no matter what I did.  I wasn’t satisfied that this was “just how it is.”  I sought out help and education to rid myself of these nagging symptoms.  And you know what happened:  by making lifestyle changes, I can now say I feel better than I ever have!  For me the change that made the most noticeable difference was cutting out alcohol, processed foods, refined sugars, gluten, and eating more protein, vegetables, and healthy fats.  I stopped putting so much “crap” in my body and it started functioning more optimally.

 

It truly is AMAZING what happens to how you look, feel, and perform when you give your body what it was designed for (whole, real, unprocessed food, uninterrupted sleep, and movement) as well as decrease inflammation and toxic load.  

 

Reason #2

The toxic load on the body is too much for it to handle.

 

The toxic load on our body comes from our diet, chronic stress, and our environment.  A diet high in sugar, trans fat, food additives & preservatives, pesticides, hormones, and antibiotics is very toxic to our bodies and our minds.  The Standard American Diet (S.A.D.) puts a tremendous burden on our bodies’ ability to detoxify naturally.

 

Your liver is your largest internal detoxification organ, and it is responsible for a variety of life sustaining and health promoting functions, including those that make healthy weight loss and weight management possible.  When the liver is clogged and overtaken with toxins, it can’t do a very good job of processing nutrients and fat.  The liver produces bile, which is critical in the detoxification of our bodies.  Bile is where the liver dumps all the drugs, heavy metals, xenoestrogens, excess sex hormones, medication, pesticides, industrial chemicals, and other toxins so they can be eliminated from the body.  When our environment and diet are highly toxic it becomes too much for the bile in our system.  Detoxing the liver helps it produce healthier bile.

 

Toxins can be both external and internal.  External toxins include:  chemical toxins and heavy metals.  Chemical toxins are most commonly found in cleaning products, personal care products, pesticides, herbicides, and food additives.  

 

Reason #3

Chronic inflammation is the root of all disease.

 

Inflammation comes from the sugar we eat, high doses of the wrong types of oils and fats in our diet, hidden food allergies (most commonly gluten, dairy, soy, corn), alcohol, lack of exercise, chronic stress, hidden infections, and our fat cells.  This low-grade chronic inflammation that you can’t see or feel leads to every one of the major chronic diseases:  heart disease, cancer, diabetes, dementia, and more.  

 

“Unfortunately, chronic inflammation typically will not produce symptoms until actual loss of function occurs somewhere.  This is because chronic inflammation is low-grade and systemic, often silently damaging your tissues over an extended period of time.  This process can go on for years without you noticing until a disease suddenly sets in.”

Dr. Mercola

 

To learn more about our Back-to-School Detox Challenge click HERE.

 

HAVE FAITH & TAKE ACTION!

Janells signature The 3 Biggest Reasons to Detox

Janell Yule, BS, CPT, FDN

Janell Yule, BS, CPT, FDN is the Chief Nutrition Officer of Fitness Revolution in Chanhassen, MN.  She also provides Functional Diagnostic Nutrition testing and tele-coaching to clients across the nation.  To learn more about this service simply CLICK HERE.

Janell holds a Bachelor of Science in Health Promotion & Wellness with a Minor in Psychology.  Janell is also a certified Functional Diagnostic Nutrition practitioner, as well as a certified personal trainer with the National Academy of Sports Medicine.

Janell has been helping clients achieve their weight loss and fitness goals since 2005, and was voted as Best Coach in Chanhassen in 2008.  Today she partners with her husband, Justin Yule, and helps local Chanhassen area residents achieve their health & fitness goals at Chanhassen Fitness Revolution.  To contact Janell for training, education or to have her speak at an event please email janell@chanhassenfitnessrevolution.com.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

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BODYBUILDING BOOTCAMP INTERVAL TRAINING

A Method Behind the Madness Post on Bodybuilding Bootcamp Interval Training by Chanhassen Personal Trainer & Weight Loss Expert Justin Yule, BS, CPT, MTE, FMS

 

Continuing research shows when we perform high-intensity interval training (HIIT) for maximum fat loss and fitness results it’s best to perform exercises in a non-competing circuit fashion.  There are a number of different ways to perform non-competing or alternating sets and each has its own merit:

  • Supersets: Alternate between 2 different non-competing exercises (e.g. upper body and lower body such as pushups and lunges)

  • Trisets: Alternate between 3 different exercises (e.g. push, pull, and lower body such as pushups, rows, and lunges)

  • Circuits: Alternate between four or more different exercises

However, every once in a while it’s fun AND effective to take a different approach – a more old school approach with a new school twist…

I’d like to share one of my personal favorites.  I call it…

BODYBUILDING BOOTCAMP!

 

BODYBUILDING BOOTCAMP (BBBC) combines classic old-school bodybuilding style training with new-school metabolic training for maximum muscle building and fat melting results for all fitness levels.  This program is really gonna burn…

BBBC is a method of intentionally overloading each target muscle group by performing consecutive sets of the same exercise with short rest periods between sets in an effort to stimulate maximum hypertrophy – much like a bodybuilder would.

Hypertrophy is just a fancy word for muscle growth.

Hypertrophy training employs moderate to heavy loads (65 – 85% of your 1-Rep max) and moderate to high volume (3-6 sets of 6-15 reps). Sets must be performed to momentary muscle failure.

Momentary muscle failure is pretty much what it sounds like.  You lift a weight until you simply cannot lift it anymore.  This is beyond the point of muscle fatigue.  Your goal is to select a resistance where your muscles completely fail at a predetermined number of reps or time under tension.  This may sound scary, but it’s really nothing to worry about.  In fact, once you get used to it it’s a lot of fun and it really shows you what you’re made of!

When you train at this level of intensity you send the signal for muscle growth.  Remember, we want muscle growth because lean muscle tissue is highly metabolic.  In other words, the more muscle we have the more calories we burn at rest and the more fat we can melt off over the long-haul.

In fact, some studies show that for every pound of muscle we add to our bodies we increase our daily caloric burn by about 50 calories. That means if a person gained just 5 pounds of muscle they would burn an extra 250 calories per day or 1750 calories per week.  That’s equivalent to ½ pound of fat loss per week while at rest!! Though many experts disagree over the exact number of calories burned with each additional pound of muscle gain, they all agree that you do burn more calories each day with every pound of muscle you do gain and that’s good enough for me!

I know what you’re thinking…

“Am I going to end up looking like some sort of muscle freak??”

DON’T WORRY!  YOU’RE NOT GOING TO GET BIG AND BULKY!

We’re not talking about massive gains in muscle like professional bodybuilders train for (often under the influence of powerful and illegal performance-enhancing drugs).  One pound of muscle is only about the size of your fist- hardly noticeable when spread across your entire body.

And here’s a quick disclaimer for all the ladies- please know that you have 10-20 times less testosterone (a top muscle-building hormone) than men do and there are lots of men who struggle to gain size and put on muscle.

 

In other words, you’re not going to rip through your clothing and start looking like the Hulk (unless you eat like him and experiment with high doses of gamma radiation). Rather, you’re gonna come away with a tighter, more toned physique and a couple more cuts in your arms, legs, and shoulders to boot!

Now, how exactly do we combine the benefits of a traditional bodybuilding workout with the proven efficiency and effectiveness of high-intensity interval training like we perform in our bootcamp workouts?

That’s where my BODYBUILDING BOOTCAMP program comes in:

Alternate between 30 seconds of work and 30 seconds of rest for a single exercise for 4 consecutive rounds followed by a 1-minute transition period. Perform 4 total cycles for a 20-minute workout.

Many muscle-building experts believe that 120 seconds of time-under-tension (TUT) for each body part is ideal for maximum hypertrophy and this is accomplished with the 30-30 for 4 rounds protocol.

You also need to select a load or an exercise variation that sufficiently challenges your muscles for about 6-15 reps in each 30-second work period. Intensity is the key to stimulating maximum muscle-growth and you absolutely need to push it to the limit while maintaining perfect form and technique on every set, particular towards the 3rd and 4th rounds when it’s starts to really burn.

The short, incomplete 30-second rest periods heavily exhaust your working muscles and stimulate the release of growth hormone (a potent muscle-builder and fat-burner) to shock your body and make it change for the better.

There are 4 total exercises within each workout that work your whole body, though some of the workouts will preferentially work certain areas of the body more than others. Why? Well, that’s just my little secret, he he! Of course, if I’d told you then I’d have to kill you

Below is an outline of the BODYBUILDING BOOTCAMP workout: 

 

Workout A

Station 1:  Push-ups

Station 2:  Suspension Trainer Leg Curls

Station 3:  RBT Low Row

Station 4:  DB Front Squats

Metabolic Finisher:  Swings

 

Workout B

Station 1:  DB Chest Press

Station 2:  Suspension Trainer Rows

Station 3:  RBT Split Squat – Left

Station 4:  RBT Split Squat – Right

Metabolic Finisher:  Mountain Climbers

 

Workout C

Station 1:  Split Stance RBT Deadlift Variation (Left)

Station 2:  Split Stance RBT Deadlift Variation (Right)

Station 3:  RBT Chest Press

Station 4:  Seated RBT Row

Metabolic Finisher:  Skater Jumps Variation

 

It’s critical to note that since we’ll be performing straights sets of a single exercise with maximum intensity and an incomplete rest between sets, these workouts will generate a lot more delayed muscle soreness than usual.

Some tips to mitigate this soreness are:

  • Perform body-part specific stretches and flexibility training during the rest and transition periods

  • Perform lots of self-massage both pre and post-workout on any sore and tight muscle groups via foam rollers, softballs, tennis balls, rolling pins, etc.

  • Drink lots of water and consume a high-quality workout support formula such as Prograde Workout before/during/after your workout.  

One final thought…

I threw in a special 60-second metabolic finisher employing a total body exercise just to make sure we really ramp that heart rate up and cause an additional metabolic disturbance and thus a greatest post-workout afterburn.

Now, I need you to get mentally ready because this programming is EXTREMELY INTENSE.  I recommend it only be used for a short period of time followed by a mandatory active recovery week. In fact, most of the muscle growth will probably occur during the rest week as your muscles finally get to truly regenerate after weeks of pushing them to the max.

OK.  Enough talk.  Let’s build some muscle baby!

 

HAVE FAITH & TAKE ACTION!

                   Signature BODYBUILDING BOOTCAMP INTERVAL TRAINING

Justin Yule, BS, CPT, MTE, FMS

Justin Yule is the President & Chief Fitness Officer of Fitness Revolution in Chanhassen, MN.  He also runs an at-home weight loss & fitness training program – Fitness Revolution Inner Circle – providing the same great high-intensity intensity interval training (HIIT) workouts for all fitness levels as Chanhassen Boot Camp

Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness.  He is also a certified personal trainer with the National Academy of Sports Medicine, and holds multiple specialty certifications including Metabolic Training Expert, Kettlebell Coach, and Resistance Band Training Specialist.  Justin is also certified to administer the Functional Movement Screen.

Justin has been helping clients achieve their health and fitness goals since 1997, and became a Best Selling Author in 2011 with his contribution to Total Body Breakthroughs.  In addition, he has been nominated as one of the top Rising Stars in the Fitness Industry, and was featured in USA Today as a member of the World Fitness Elite.  To contact Justin for training, education or to have him speak at an event please email jyule2@gmail.com.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page.  We love your feedback and will use it to develop future blog posts.

 

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Meal Planning & Preparing for Weight Loss Success

Chanhassen Weight Loss Expert and Nutrition Coach, Janell Yule, BS, CPT, FDN Shares Her Tips (and a NEW SECRET WEAPON) for Meal Preparation

 

I say this phrase almost EVERYTIME I do a workshop or talk to a group about nutrition. 

 

“Failing to Plan is Planning to Fail”

 

If you are really SERIOUS about making a change in your nutrition then meal planning is a must. 

 

Think for a moment about the areas in your life that you excel at… Maybe you run a successful business or household, you have a successful career, you exercise consistently, [insert your thing].  Whatever it may be, my guess is that the success you are experiencing didn’t just happen, there was a lot that went into getting where you are right now…including planning.

 

When I made the conscious decision to start preparing the large majority of our meals and changing the composition of those meals, I had to make some tough decisions.  You see; we all have the same 24 hours in a day.  We have to choose wisely how to spend it.  If eating nutrient dense whole foods is a priority for you then you will make the time to plan your meals and prepare them. 

 

The things we spend our time and money dictate what are important to us.  If you are not spending your time and money on things that are moving your closer to your goals, then it’s time to make some changes. Read More

Isometric Interval Training

A Method Behind the Madness Post on Isometric Interval Training by Chanhassen Personal Trainer & Weight Loss Expert Justin Yule, BS, CPT, MTE, FMS

 

An isometric contraction is a contraction of the target muscle in static positions at a specific joint angle in which tension is developed, but there is no change in the length of that target muscle (no movement).  Tension can be developed by exerting force against immovable objects (overcoming isometrics) or by statically contracting a muscle to resist against an external force (gravity or added resistance) that ‘s attempting to force you into an eccentric contraction (yielding isometrics).

 

It is important to note that isometric training only increases strength at the specific joint angles in which the exercise is performed (e.g. statically holding the bottom of a push-up position about 1-2 inches off of the floor) where the classic dynamic exercises (e.g. dynamically performing a push-up where you lower your chest to the floor and back up to the top position) increases strength throughout the full range of motion of an exercise. However, isometric contractions can improve maximal strength at specific joint angles better than their dynamic counterparts. This is because dynamic exercises are often performed very quickly and engage the stretch reflex – the natural bounciness, or elasticity, of your muscles and connective tissues – so that some muscle fibers will not be fully activated due to force contributions from your tendons. The best example of this is how much more your muscles burn when you slowly walk up the stairs rather than quickly running up the stairs.

 

Though isometric training has traditionally been popularized by yoga and Chinese martial arts like Kung Fu, it can and should be used for general strength and conditioning as well.  It’s also a popular training tool in rehab situations because as I mentioned earlier, it helps strengthen the muscles at very specific joint angles and weak points. Plus, when properly applied, isometrics don’t place undue stress on the joints like other fast, high-impact dynamic exercises can because it takes the tendons out of the movement (think tendonitis of the knee caused by lots of running and jumping).

 

Isometric holds can also be used to significantly increase training intensity because you generally are able to hold a heavier weight than you can actually lift (concentric training).  Bodybuilders and strength athletes will often use isometric holds at the end of a set to train “beyond failure” thus creating a greater stimulus for muscle and strength gains.

 

In a boot camp setting, where the goal is to develop a “tight and toned body” along with improving strength, endurance, balance and function isometric-only exercises can add great benefits.  They’re also mentally challenging and can be a lot of fun.

 

In this case, isometrics work best with core exercises like pillar variations and postural exercises like resisted scapular retractions and depressions.  Isometric training is also great for single-leg balance hold variations, and specifically targeting weak points of movements such as the bottom of a squat or at the top of a hip extension hold.

 

Furthermore, isometric holds performed at joint range of motion extremes are great for increasing muscle flexibility and joint mobility. For example, holding the bottom of a split squat with your front thigh parallel to the floor is a great weight to not only strengthen the muscles and knee, hip, and ankle stabilizers of the lead leg, but also to increase the quad and hip flexor flexibility of your trail leg.

Now, I believe the best way to get the most out of your isometric training is by opting to perform short 10-second work periods of isometric contractions with brief rest periods between them.

Why 10 seconds for the core stability holds?

Well, it’s simple- it’s about QUALITY over QUANTITY.

When most people perform isometric holds for 30-60+ seconds they tend to spend a majority of the time in compensated positions due to fatigue. This really prevents the trainee from getting the maximum benefit from performing the exercise. In other words, long sets make us weak and make us cheat.

However, if we shift the focus on maximum activation and contraction with short, focused 10-second holds we get more bang for our back.

For example, which option outlined below sounds like it has a greater benefit:

Perform ONE low intensity, wobbly, shoddy front plank for minutes on end OR perform many sets of maximum effort 10-second front plank holds with perfect form and technique for the same total time-under-tension (TUT)?

If you chose the latter then you are indeed correct. If it’s the same total volume (or TUT) there will be greater muscle recruitment with the submaximal repeat set format and thus a better overall training effect.

In fact, it’s quite similar in nature to the whole Escalating Density Training (EDT) format popularized by legendary strength coach Charles Staley in his book Muscle Logic. Staley claims that better short and long-term results will occur from multiple sets of submaximal reps then a single set of maximal effort.

I believe this whole 10-second core stability concept stemmed from Gray Cook who is a world-renowned physical therapist well known for his Functional Movement Screen (FMS).

I asked one of my good buddies and master Physical Therapist Dr. Kareem Samhouri about the whole 10-second isometric hold concept and here’s his direct reply:

“10 seconds for isometrics?  I give exception to the plank b/c your ‘core’ needs to be ‘on’ for up to 60-90 seconds at a time during various activities.  Athletes need to go longer than this if they are endurance athletes, but this is not max contraction. Other exercises, with a non-lengthening/shortening contraction, as follows:

- Your muscle takes 2 seconds to ramp up intensity

- You can sustain maximal motor unit recruitment for 6 seconds

- Your muscle will then ramp down for 2 seconds

- 2 + 6 + 2 = 10 seconds: The optimal isometric contraction is 10 seconds as a result

Hope this helps!”

Does this mean you can or should never do 30-60+ second core stability holds again?

NO!

As Dr. K noted, long-duration core stability holds have their place for endurance athletes or people with advanced core stability.

But it does mean that 10 seconds is the optimal length of time to work on isometric strength and it’s most likely a better fit for the general population, especially for entry-level core programming.

There isn’t much in the way of studies or literature supporting this 10-second core stability concept, but I’m sure there will be in the years to come as some of the top trainers and coaches in the world are using it with great success with their clients and athletes.

Below is the Isometric Interval Training workout we’ll be performing in our Group Personal Training (Boot Camp) sessions at Chanhassen Fitness Revolution this phase:

 

Alternate between 10 seconds of an isometric hold and 5 seconds of rest for 6 consecutive rounds for a single exercise followed by a 30-second transition period.  Perform 5 total exercises and 2 total cycles.

 

Station 1:  Push-up Hold

Station 2:  Suspension Trainer Row Hold

Station 3:  Goblet Squat Hold

Station 4:  Feet-Elevated Straight-Legged Hip Extension Hold

Station 5:  Pallof Overhead Press Hold

 

Get ready… It’s going to be glorious!

 

HAVE FAITH & TAKE ACTION!

                   Signature Isometric Interval Training

Justin Yule, BS, CPT, MTE, FMS

Justin Yule is the President & Chief Fitness Officer of Fitness Revolution in Chanhassen, MN.  He also runs an at-home weight loss & fitness training program – Fitness Revolution Inner Circle – providing the same great high-intensity intensity interval training (HIIT) workouts for all fitness levels as Chanhassen Boot Camp

Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness.  He is also a certified personal trainer with the National Academy of Sports Medicine, and holds multiple specialty certifications including Metabolic Training Expert, Kettlebell Coach, and Resistance Band Training Specialist.  Justin is also certified to administer the Functional Movement Screen.

Justin has been helping clients achieve their health and fitness goals since 1997, and became a Best Selling Author in 2011 with his contribution to Total Body Breakthroughs.  In addition, he has been nominated as one of the top Rising Stars in the Fitness Industry, and was featured in USA Today as a member of the World Fitness Elite.  To contact Justin for training, education or to have him speak at an event please email jyule2@gmail.com.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page.  We love your feedback and will use it to develop future blog posts.

 

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Turkish Get-up Interval Training

A Method Behind the Madness Post on Turkish Get-up Interval Training by Chanhassen Personal Trainer & Weight Loss Expert Justin Yule, BS, CPT, MTE, FMS

 

I’m bringing back a workout that I haven’t done in our Group Personal Training (Boot Camp) program at Chanhassen Fitness Revolution for almost 2 years.  It’s an awesome workout that requires a little bit of skill, but with patience it’s a truly awesome total body blitz….

 

It’s called Turkish Get-Up Intervals and it involves a single exercise, the Turkish Get-Up, that works your entire body from head to toe.

 

Though there’s a bit of a learning curve associated with this high-skill exercise, it will be well worth the total body muscle-building, fat-burning, and metabolism-boosting benefits it provides when performed with perfect form and technique.

 

This may very well be the hardest exercise you ever perform. But don’t get mad at me… blame the Turks, ha ha!

 

Want to learn more? Then keep reading icon wink Turkish Get up Interval Training

 

I. What is a Turkish Get-Up (TGU)?

 

In essence, a Turkish Get-up (TGU) is the proper series of movements that will have you safely and effectively coming from lying with your backside on the floor to standing fully erect while holding a weight directly overhead… and then of course reversing that movement under control.

 

 

II. Benefits of the Turkish Get-Up:

 

The TGU is the ultimate total body functional exercise and it is a foundational movement that people of all walks of life should seek to master.

 

In fact, being able to properly get-up off of the floor is one of the first things we lose as we age. In other words, you never want to have fallen and not be able to get-up!

 

Here are some more specific benefits to this classic strength movement:

 

  • Serves the dual role as an excellent whole body warm-up drill to grease the groove before more intensive exercise using lighter loads and as a whole body workout routine using heavier loads and longer work periods
  • Dramatically strengthens wrists and forearms, areas that are particularly weak in the modern era due to the proliferation of sedentary occupations and the demise of manual labor
  • Bulletproofs your lower back and shoulder girdle
  • Helps develop a strong upper back and V-taper that makes your waist appear smaller
  • Develops most-ability, the combination of motion and stability. This term was coined by world-renowned physical therapist Gary Gray as he describes it in his own words as “the ability to functionally take advantage of just the right amount of motion at just the right joint in just the right plane of motion in just the right direction at just the right time”
  • Works your core in all 3 planes of motion (sagittal plane- front to back and up and down, frontal plane- side to side, and transverse plane- rotational) where most core exercises only address a single plane of motion, usually in the already overtrained sagittal plane. In doing so, it really strengthens the all-import oblique (love handle or side abdominal) muscles which are critical to optimal health and performance
  • A much, much safer and more effective core training alternative to crunches and sit-ups which promote excessive flexion of the lumbar spine and lead to lower back pain/injury
  • Great for developing hip and upper back/thoracic spine mobility which is essential for people who sit at their desks all day long at work
  • Excellent for building core, knee, hip, and shoulder stability
  • Great tool for teaching proper lunging mechanics. Just like with squatting, lunging is best learned from the ground up

 

 

III. Learning How to Perform the TGU One Stage at a Time

 

The best way to teach the full TGU is to first break it down into its 3 basic stages with step-by-step instructions:

 

Starting Position:

 

  1. Begin in a fetal position by holding the weight close to your chest with both hands
  2. Then roll onto your backside and use both hands to press the weight up so that your right arm is fully extended overhead
  3. Fully extend your left leg straight out in front of you and then fully extend your left arm at a 45-degree angle from your trunk
  4. Bend your right knee so you right heel is close to your right glute

 

1st Stage TGU- Bottom Section: Moving from Lying Down with Back on Floor to Hips on Floor

 

  1. With your eyes looking up at the weight overhead, drive through your right heel to move in a diagonal pattern onto your left forearm and left hip
  2. Then move onto your left hand with your shoulders down and back

 

NOTE- If you struggle with this stage, you lack core strength

 

2nd Stage TGU- Middle Section: Moving from Hip on Floor to Split Kneeling/Lunge Position

 

  1. With 2 active shoulders, raise your hips and sweep your left leg underneath you and perform a windshield wiper motion with your left foot
  2. Then extend your trunk to square your body off into a split kneeling/lunge position with your front knee and ankle directly aligned

 

NOTE- If you struggle with this stage, you lack shoulder and core stability and hip mobility

 

3rd Stage TGU- Top Section: Moving from Split Kneeling/Lunge Position to a Full Stand

 

  1. Load the heel of your front leg (right leg in this instance) and stand up until your feet are parallel to each other while focusing on reaching the weight overhead throughout the movement

 

NOTE- If you struggle with this stage, you lack lower body strength and knee and hip stability

 

Reversing the Movement:

 

  • Now slowly step your left leg back into a reverse lunge and slowly sink your hips down into the split kneeling position so your knee kisses the floor and then slowly reverse the entire movement moving from 3rd to 2nd to 1st stage to the starting position

 

Clearly, this is a complex set of steps but when broken down into stages it makes it much easier to learn.

 

The key coaching cues that apply throughout the entire movement are:

 

  • A famous kettlebell saying is that the shoulders are poison to the ears. So keep both of your shoulders down and back and active throughout the exercise to keep them safe
  • Keep your loaded arm straight throughout the entire exercise. If you let the elbow bend, you’ll overly fatigue your arm muscles and lose stability at the shoulder joint and will feel wobbly during the movement
  • Perform the exercise in a very slow, controlled, and deliberate manner to get the most out of it. Going too fast results in instability which can put you at the risk of injury. In addition, we want to eliminate any bouncing or momentum to make your muscles work harder

 

Another great thing about working this exercise in partial stages of movement is that it allows you to strengthen individual weaknesses inherent to each stage as noted above.

 

Lastly, like all kettlebell training experts suggest, I highly recommend you perform TGU’s while barefoot because it will help strengthen the muscles of your feet and promote greater ankle stability while also providing greater feedback from the ground to better perform the exercise.

 

 

IV. The Turkish Get-up Interval Workout

 

Get-Up Intervals: 20 Total Minutes.

Begin by performing partial get-ups in 3 stages in a 30-30 interval format. Then perform 3 minutes of continuous alternating full get-ups followed by a 2-minute rest and transition.

• LEFT Side 1st Stage Partial Get-Ups: 30 s on, 30 s off

• RIGHT Side 1st Stage Partial Get-Ups: 30 s on, 30 s off

• LEFT Side 2nd Stage Partial Get-Ups: 30 s on, 30 s off

• RIGHT Side 2nd Stage Partial Get-Ups: 30 s on, 30 s off

• LEFT Side 3rd Stage Partial Get-Ups: 30 s on, 30 s off

• RIGHT Side 3rd Stage Partial Get-Ups: 30 s on, 30 s off

• Alternating 1-Repetition Full Get-ups: Continuous 3 Minutes

• Rest for 2 minutes and Repeat

 

Here are a couple final recommendations:

 

  • During the 30-second work periods for the partial get-ups, you should be getting about 4-6 reps per set. If you are getting more reps than that, then you are either going too fast and/or using too light of a load. If you are getting less reps than that, then you are using too heavy of a load.
  • During the 3 minutes of continuous alternating full get-ups, you should be getting about 1 full rep every 30 seconds for a total of 3 reps/side in 3 minutes. If you are getting more reps than that, then you are either going too fast and/or using too light of a load. If you are getting less reps than that, then you are using too heavy of a load.

 

Are you ready for the Turkish Get-Up Challenge??

 

We shall see icon wink Turkish Get up Interval Training

 

HAVE FAITH & TAKE ACTION!

                   Signature Turkish Get up Interval Training

Justin Yule, BS, CPT, MTE, FMS

Justin Yule is the President & Chief Fitness Officer of Fitness Revolution in Chanhassen, MN.  He also runs an at-home weight loss & fitness training program – Fitness Revolution Inner Circle – providing the same great high-intensity intensity interval training (HIIT) workouts for all fitness levels as Chanhassen Boot Camp

Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness.  He is also a certified personal trainer with the National Academy of Sports Medicine, and holds multiple specialty certifications including Metabolic Training Expert, Kettlebell Coach, and Resistance Band Training Specialist.  Justin is also certified to administer the Functional Movement Screen.

Justin has been helping clients achieve their health and fitness goals since 1997, and became a Best Selling Author in 2011 with his contribution to Total Body Breakthroughs.  In addition, he has been nominated as one of the top Rising Stars in the Fitness Industry, and was featured in USA Today as a member of the World Fitness Elite.  To contact Justin for training, education or to have him speak at an event please email jyule2@gmail.com.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page.  We love your feedback and will use it to develop future blog posts.

 

PLEASE CLICK THE “LIKE” BUTTON (ABOVE), POST A COMMENT AND SHARE WITH YOUR FRIENDS…

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Eccentric Interval Training

A Method Behind the Madness Post on Eccentric Interval Training by Chanhassen Personal Trainer & Weight Loss Expert Justin Yule, BS, CPT, MTE, FMS

 

Science is proving what many bodybuilding experts have been preaching for years – that the negative, or eccentric, part of a repetition is extremely important for size and strength gains.  In fact, in a now famous (among fitness geeks like me) informal study, Nautilus creator Arthur Jones put Casey Viator on an eccentric-only training routine.   According to Jones, “in five weeks of negative-only workouts Casey added seven pounds of bodyweight while increasing his muscularity.”  In other words, he built muscle AND lost fat!

 

Eccentric training focuses on slowing down the elongation of a muscle and tendon group. In other words, it serves as a braking mechanism to protect your joints from damage prior to a subsequent concentric contraction. It’s critical to note that the vast majority of all chronic and acute injuries occur during deceleration type movements such as landing from a jump, quickly changing direction, or suddenly falling down. Think of eccentric training as sharpening your brakes so that your muscles and tendons are properly able to absorb kinetic energy and thus control any sudden or repetitive deceleration forces that may come your way. For this reason, it’s second to none for improving performance and reducing the risk of injuries in sport.

 

For example, when doing an eccentric step-up, you begin standing on top of a box or bench and then slowly take 5-seconds to lower yourself to the floor while staying tall up top and loading the heel of your support leg so the knee and ankle stay aligned. This exercise is unmatched for developing knee, ankle, and hip stability and building your quad and glute muscles to take pressure off of your knee during explosive movements like running and jumping. For this reason, this is one my favorite exercises to bulletproof the knees and is just what the doctor ordered for people with chronic knee pain from conditions such patellar tendonitis (“jumper’s knee”) or arthritis. In fact, if you are unable to do multiple sets of multiple reps of eccentric step-ups with 5-second lowerings on a high box where your front thigh is parallel to the floor at the bottom of the movement in a pain-free environment, then you have no business running or jumping whatsoever unless your goal is a traumatic knee injury.

 

Why 5-second lowerings? First it’s important to note that tendons connect muscles to bones. Using the step-up example above, your patellar tendon connects your quad muscle to your knee cap. Well it takes a full 4 seconds to eliminate the aforementioned stretch reflex, or stored elastic energy, in your muscle and tendon groups. Subsequently, this is why eccentric training works great in rehab settings for conditions because it takes the bounciness of the tendons out of the movement and forces the muscles to do all of the work. In this way, the muscles grow stronger to take pressure off of the tendons it works in conjunction with working against deceleration forces.

 

One reason eccentric training may be so effective for muscle growth is because of the significant microtrauma it causes to muscle tissue. This skyrockets metabolism as the body is forced to busily repair all those damaged muscle fibers. “Eccentric actions place a stretch on the sarcomeres to the point where the myofilaments (myosin and actin) may experience strain, otherwise known as exercise induced delayed onset muscle soreness (DOMS)” (Aaron Bubbico & Len Kravitz, 2010). There’s a large body of evidence suggesting that muscular damage is associated with increased muscle growth, although research is still inconclusive in this area (Brentano et al. 2011; Komulainen et al. 2000; Zanchi et al. 2010). 

 

Plus, you are much stronger eccentrically than concentrically because your muscles can oppose more force than they can generate. Think about how much easier it is for you to sit down into a chair than to get up and stand out of it. This is why the best way to be able to learn how to perform challenging bodyweight movements like push-ups and pull-ups through a full range of motion is by first mastering the lowering portion. Finally, since your muscles are elongating during the eccentric portion of a movement this leads to greater total muscle recruitment and subsequently a great stimulus for muscle growth. For all of these reasons, eccentric training is a well known tool to break through any frustrating strength, muscle-building, or weight loss plateaus.

 

However, caution is advised when it comes to eccentric-only training.  It is extremely taxing and can lead to severe soreness as mentioned earlier.  It’s very important that eccentric-only training is performed in limited amounts for a limited period of time. 

 

Finally, when designing an eccentric-only workout, it’s best to choose exercises that are “self-limiting” meaning that you won’t be able to finish a rep if your form is bad. Also, be sure to choose exercises that won’t place you in a dangerous position when you reach total muscle failure that would require a spotter like barbell squats or bench presses.  That’s why exercises such as push-ups, bodyweight row, single-leg squat, and step-up variations work great for eccentric-only training. After all, no one has ever died from collapsing to the floor while lowering from the top of a push-up – but sadly they have from bench pressing.

 

Below is the Eccentric Interval Training workout we’ll be performing in our Group Personal Training (Boot Camp) sessions at Chanhassen Fitness Revolution this phase:

 

Alternate between 5 seconds of eccentric work (lowering) and 5 seconds of rest for 6 consecutive rounds for a single exercise followed by a 30-second transition period.  Perform 4 total exercises and 3 total cycles.

 

Station 1:  Eccentric Push-up Variation

Station 2:  Eccentric Suspension Trainer Row Variation

Station 3:  Eccentric Split Squat Variation – Left Side

Station 4:  Eccentric Split Squat Variation – Right Side

 

Brace yourself… It’s about to get real!

 

HAVE FAITH & TAKE ACTION!

                   Signature Eccentric Interval Training

Justin Yule, BS, CPT, MTE, FMS

Justin Yule is the President & Chief Fitness Officer of Fitness Revolution in Chanhassen, MN.  He also runs an at-home weight loss & fitness training program – Fitness Revolution Inner Circle – providing the same great high-intensity intensity interval training (HIIT) workouts for all fitness levels as Chanhassen Boot Camp

Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness.  He is also a certified personal trainer with the National Academy of Sports Medicine, and holds multiple specialty certifications including Metabolic Training Expert, Kettlebell Coach, and Resistance Band Training Specialist.  Justin is also certified to administer the Functional Movement Screen.

Justin has been helping clients achieve their health and fitness goals since 1997, and became a Best Selling Author in 2011 with his contribution to Total Body Breakthroughs.  In addition, he has been nominated as one of the top Rising Stars in the Fitness Industry, and was featured in USA Today as a member of the World Fitness Elite.  To contact Justin for training, education or to have him speak at an event please email jyule2@gmail.com.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page.  We love your feedback and will use it to develop future blog posts.

 

PLEASE CLICK THE “LIKE” BUTTON (ABOVE), POST A COMMENT AND SHARE WITH YOUR FRIENDS…

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7 Tips & Tricks for Adding More Movement into Your Day

A Post About Adding Movement to Your Day by Chanhassen Personal Trainer Justin Yule, BS, CPT, MTE, FMS

Feet Walking on the Sand Tips and Tricks to Add More Movement to Your Day Chanhassen Fitness Revolution Half Million Steps Challenge 7 Tips & Tricks for Adding More Movement into Your Day

 

In my last post we had a frank discussion about the deadly effects of sitting too much.  We saw that too much time in the chair can cause cancer, blood sugar spikes, heart disease, mental health problems and even early death.  By the end of that article, we all probably wanted to toss the chairs out of our homes and offices, but of course that is not practical. 

We even learned that working out every day doesn’t completely solve the problem.  As it turns out, the problem has more to do with how long our muscles are inactive rather than how much time we spend working out.

So what is the answer?  Our lives are very sedentary—much more sedentary than even our parents’ or our grand parents’ lives.  And as a result, we are a sicker society.  Is there a way to fight the threat of our chairs? Read More

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