A Post About How to Celebrate With Friends Without Sabotaging Your Weight Loss Efforts by Weight Loss Expert Justin Yule, BS, CPT, FMS

IT’S MARDI GRAS!!!  For those who enjoy celebrating this historical holiday, it is an exciting time.  What you may not find so exciting, however, is the ‘Fat’ part of Fat Tuesday.  Traditionally, Fat Tuesday is the last night of heavy eating before the fasting of the Lenten season which begins the next day.

With a little planning, however, you can join in the Mardi Gras fun and not blow your 2012 New Year’s fitness resolutions.  The object is to emerge from the parties with few regrets.  Let’s talk about smart ways to enjoy the festivities.

Crank Up Your Metabolism

Before you get all dolled up for the party, be sure to crank out a high intensity interval training (HIIT) workout using your favorite Workout Muse Soundtrack like we do in our boot camp and personal training programs.  This will fire up your metabolism and increase your caloric burn while you’re at the party.  It’s not a license to eat more, but it will certainly help burn up some of those delicious treats you’re sure to eat…

Don’t go to a party hungry

Arriving at a party hungry and ready to eat will result in overeating every time.  Many of the foods at parties are generally very heavy and tempting, and you are unlikely to be content filling up on baby carrots while everyone else is eating meatballs and cheese cake. 

The remedy is to eat a meal of healthy food before you go.  Consider eating a plate of steamed vegetables and some fruit.  This low calorie combination will take up a lot of space in your stomach but will still leave you a few calories to play with at the party.

Keep an eye on how much you eat

When we eat away from home, we may eat 40% more calories than we would if we were eating in our own kitchen.  Plus, when there is a large variety of food available, we tend to eat more.  A party is the perfect storm of these two factors.

Don’t lose track of how much you have eaten.  Be aware of standing near the buffet and mindlessly nibbling while you talk or refilling your drink repeatedly.

Eat slowly and stop when you are full

It takes about twenty minutes for your brain to get the signal that you have eaten enough.  You can eat a lot of food before that signal gets communicated!  The more slowly you eat, however, the less likely you will overeat.  When you begin to feel satisfied, stop eating.  You may need to remove yourself from the food areas so you won’t be tempted to keep snacking.

Wear tight clothing

Many people find that if they wear snug fitting clothing around their waist, they stop eating much sooner than if their stomach has freedom to expand in loosely fitting clothing.  It’s worth a try! Cinch up that belt!

Focus on your friends

It’s easy to let food and drink become the focus of a good time, but the social aspect of parties is the most important part.  Make an effort to enjoy talking to others and nurturing meaningful relationships. 

Do you have other tips to share about how to keep the fun in Mardi Gras celebrations while being mindful of an overall healthy lifestyle?  Share them in the comment section!

Oh yeah…Whenever I go out to eat or attend a party I ALWAYS take my Strawberry Slim 5 minutes before I eat.  It’s my secret weapon for eating out on a diet.  Shhh. 

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

Justin Yule, BS, CPT is the owner of Fitness Revolution in Chanhassen, MN as well as the Director of Franchisee Support for Fitness Revolution International.  Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness.  Justin is also a certified personal trainer with the National Academy of Sports Medicine, a Functional Movement Screen Specialist, a Workout Muse Metabolic Training Expert, a Youth Fitness Specialist with the International Youth Conditioning Association, a Kettlebell Coach with Kettlebell Athletics, and a Resistance Band Training Specialist with PerforMax Performance Training.  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 Justin@justinyule.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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A Post on Weight Loss & Fitness Boot Camps by Chanhassen Boot Camp Owner Justin Yule, BS, CPT, FMS

It’s time to stop planning and start empowering yourself.  The time to move is now, and a boot camp is the perfect way to get started.

Exercising by yourself can be tough.  Nobody knows if you skip, there is no one to push you a little harder, and you don’t have a commitment to anyone else.  One day off turns into two, and before you know it, weeks have passed without you even raising a sweat.  Getting fit in isolation can be done, but it’s much harder and requires a resolve few of us have.

That is perhaps why the popularity of boot camps is exploding:  people sign up for them because they work.

Boot Camp Benefits

1. The biggest benefit that a boot camp offers is support.  When you join a boot camp, you are ensuring that you have like-minded people to motivate you and a qualified leader to help you reach your weight loss and fitness milestones.  If staying motivated is a challenge for you, then a boot camp will energize you to keep going.  Members of boot camps can become close friends as they work hard and celebrate together.
2. You will push yourself harder in a boot camp.  During class, there are no distractions to cause you  to lose your momentum or excuses to slack off.  Your coach will expect compliance, and while we will certainly work within your ability, you will be amazed at how far you can go in the right environment. The feeling you get when you know you have pushed yourself a little further than you thought you could will give you confidence in all other areas of your life.
3. Cost wise, you can’t go wrong with a boot camp.  Boot camp classes are typically led by certified personal trainers (not group fitness instructors), and this means that you get tailored, one-on-one help that approaches the attention that you get when you hire a personal trainer.  But it costs much less!
4. Ready for quick results?  Boot camps generally incorporate variations of high intensity interval training or HIIT for short.  HIIT training has been scientifically proven to be more effective and more efficient than traditional exercist programs.  We’re not playing games in boot camp.  Our goal is to change your life and have a great time doing it!
5. It’s fun! Team training takes the torture out of serious workouts.  There is nothing like laughing with each other as you struggle through those last push ups or pant through that last few seconds of burpees.  In fact, a recent study has proven that pleasant distraction reduces pain.¹  Don’t worry-we’re not going to torture you, but any serious fitness work has moments of discomfort.  The distraction of having others around you doing the same thing can mean the difference between finishing with a smile on your face and not finishing at all.

If you are tired of the same old fitness routine or tired of your good intentions to get in shape leading nowhere, then a boot camp may be exactly what you need. 

Naturally, if you’re in the neighborhood, we’d love you to join us for a boot camp at Chanhassen Fitness Revolution and breathe new life into your fitness journey!  CLICK HERE TO LEARN MORE

 ¹http://www.drweil.com/drw/u/WBL02175/Pleasant-Distraction-Reduces-Pain.html

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

Justin Yule, BS, CPT is the owner of Fitness Revolution in Chanhassen, MN as well as the Director of Franchisee Support for Fitness Revolution International.  Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness.  Justin is also a certified personal trainer with the National Academy of Sports Medicine, a Functional Movement Screen Specialist, a Workout Muse Metabolic Training Expert, a Youth Fitness Specialist with the International Youth Conditioning Association, a Kettlebell Coach with Kettlebell Athletics, and a Resistance Band Training Specialist with PerforMax Performance Training.  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 Justin@justinyule.com.

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A Post on Antagonist Superset Training by Weight Loss & Fitness Training Expert Justin Yule, BS, CPT, FMS

One of the biggest pitfalls of traditional weight training is performing straight sets of the same exercise before moving onto the next exercise in your workout.  For example, you perform a set of chest presses for 10 total reps, then rest 2-5 minutes until you feel ready for another set, and repeat until you complete the prescribed number of sets.  Since most weight lifters typically complete at least 3 sets per exercise, in this example it would take at least 8 minutes and up to 20 minutes for you to complete a single exercise for your chest alone!  Yeah; this is not a very time efficient approach to weight loss and fitness.

ENTER SUPERSETS!

I previously featured an article on supersets where I discussed three different types of Agonist Supersets.  You can read that article HERE.

Agonists Supersets pair two competitive exercises together (i.e., Chest Flyes & Push-ups), while Antagonist Supersets pair two non-competitive, opposing (antagonist) exercises together (i.e., Push-ups & Rows).

As a matter of fact, the great bodybuilding legend Arnold Schwarzenegger, under the tutelage of fitness pioneer, Joe Weider, regularly employed supersets in his bodybuilding routines.

Why again are supersets so super?

Supersets are incredibly time-efficient and take advantage of one of the most fundamental principles of exercise science called the Sherrington’s Law of Reciprocal Innervation, which states:

When a contraction of a muscle is stimulated, there is a simultaneous inhibition of its antagonist.  It is essential for coordinated movement.

To experience the law first hand, fully extend one of your legs, then squeeze your quad muscles as hard as you can and notice how relaxed your hamstring muscles (the opposing muscles) become.  If this reciprocal inhibition didn’t occur you’d be a total hot mess who’d move spastically throughout the day with all your muscles firing uncontrollably.  The fact is, the more relaxed your muscles are between work periods the faster they can recover for the next round.  This improved recovery can in turn boost exercise performance, which ultimately leads to greater strength and muscle gains, a faster metabolism, increased fat burning, and finally, a damn sexy body that looks great at the lake. ;-b

Time-efficient and effective workouts are EXACTLY what our members at Chanhassen Fitness Revolution want!

In the case of the aforementioned chest press example that works your chest, front delts and triceps; instead of aimlessly resting between sets and gawking at the gym rat weirdos or some mind-numbing reality TV show you could pair it with a rowing exercise that works the opposing muscles of the back, rear delts and biceps.

Basically, with supersets you’re looking at working twice as many muscles in a given period of time AND simultaneously keeping your heart rate elevated and the calorie burn going…Pretty slick! 

Supersets are a research-proven method to increase the metabolic demand of your workouts leading to improved weight loss and fitness results…especially for busy people with limited time to exercise.

In a study published in the Journal of Strength and Conditioning Research in April 2010, researchers at Syracuse University discovered that reciprocal supersets resulted in greater energy expenditure both during and after the workout compared to the traditional straight sets approach.  In fact, EPOC (Excess Post-exercise Oxygen Consumption) or “after-burn” was roughly 30% greater with the superset group versus the straight sets group!

A University of Colorado study confirmed these findings:

“Based on our research, the superset approach to weightlifting appears to increase energy expenditure above pre-exercise levels for an extended period of time,” says Dr. Christopher Melby, head of the Department of Food Science and Human Nutrition at the University of Colorado in Fort Collins, Colorado.

“The results of our study indicate that metabolic rate remains elevated for an extended period of time following strenuous, prolonged weight-lifting exercise involving supersets.  The rate of energy expenditure three hours after weight lifting remained about 13 percent higher than the rate calories were burned prior to exercise.  Even when measured 15 hours after the exercise session, metabolic rate (rate of calories burned) remained higher that the morning before exercise.  The additional calories expended following strenuous exercise contributes to a higher total energy expenditure.”

In another study published in the Journal of Strength and Conditioning Research in September 2010, Australian and Canadian researchers from the University of Sydney and University of Newfoundland compared supersets with traditional straight set training.  Though both experimental groups suffered from fatigue and progressively did less volume over the course of the workout, the superset group did more total exercise volume (reps) than the straight sets group.  Again, supersets prove to be the clear winner for maximum fat burning and muscle building in minimal time.

Now you can understand why we use various types of supersets in our Chanhassen Boot Camp and Chanhassen Personal Training programs.  They’re perfect for the types of short-burst, high intensity interval training (HIIT) workouts that we do.

For an outline of the Antagonist Supersets program we’ll be featuring in our Chanhassen Boot Camp, Chanhassen Cardio-Core Boot Camp, Chanhassen Group Personal Training, and Online Personal Training programs at Fitness Revolution look no further than below…

Spring Break is just around the corner.  This muscle building, fat melting, high-intensity interval training (HIIT) superset workout is the perfect way to build a lean sexy physique just in time. 

By the way, this workout will cause a lot of muscle soreness.  :-0  Check out my “anti-soreness formula” HERE.

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

Justin Yule, BS, CPT is the owner of Fitness Revolution in Chanhassen, MN as well as the Director of Franchisee Support for Fitness Revolution International.  Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness.  Justin is also a certified personal trainer with the National Academy of Sports Medicine, a Functional Movement Screen Specialist, a Workout Muse Metabolic Training Expert, a Youth Fitness Specialist with the International Youth Conditioning Association, a Kettlebell Coach with Kettlebell Athletics, and a Resistance Band Training Specialist with PerforMax Performance Training.  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 Justin@justinyule.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, POST A COMMENT AND SHARE WITH YOUR FRIENDS…

A Post About the Benefits of Working Out with Your Significant Other by Chanhassen Personal Trainer Justin Yule, BS, CPT, FMS

Working out together is a great way to celebrate Valentine’s Day.  After all, you’ll need to work off that big box of chocolates!  And what better way to get fit than with your special someone?

Debra Basch, a fellow certified personal trainer, is seeing an increase in couples sweating it out together. “I’m seeing more and more couples either working out directly together or at least working out in the same gym,” she reports. “Date nights are often preceded by a spinning class or a workout, and like-minded couples keep each other motivated because they don’t have to give up a workout in order to spend time together.”

If it is true that couples who play together, stay together, then turning fitness into a team effort will bring a big payoff for your relationship.

What are the benefits of couples working out together?

• Accountability:  It is a well-known fact that having a workout buddy is the number one predictor of success in any fitness endeavor.  There’s just something about answering to someone else about your health and exercise habits that proves motivating.  When that person is extra special, the motivation can be even stronger:  getting healthy means you will likely be around for each other much longer!

• Balance:  Women tend to focus on cardio while men spend more time strength training.  Both are important.  If you spend some of your workout time together, you will encourage each other to try new things.  And don’t worry if you are at different fitness levels—you can each work out at your own intensity.  The important thing is that you are together.

• Time to connect:  It can be hard to spend much time together.  Between work, school, family and friends, couples may not see each other as often as they would like.  Going to the gym together is the perfect solution.

• Friendly competition:  There’s nothing wrong with a little competition.  In fact, it can be a very healthy thing!  By motivating each other to push hard, you will both come out winners!  Have ongoing contests with each other to keep the challenge fresh.

• Safety:  With your partner around, you will always have someone to spot you if you need it.  Staying safe is important whether you are at the gym or out on a trail run. 

Now about that box of chocolates

There’s nothing wrong with indulging in some chocolate for Valentine’s Day.  Just be informed.  A couple of pieces of rich Valentine’s chocolate will set you back a few hundred calories.  It will take good high intensity interval training(HIIT) workout to burn that off.  Still want it?  Then go for it.  Just take your honey to the gym later!

Try these gift ideas for a more fitness-friendly holiday:

• Cook a healthy dinner for your sweetie and watch a movie together.
• Go on a hike or skiing together.
• Treat yourselves to strawberries dipped in chocolate (it’s fruit!).
• Go shopping for new workout clothes or equipment.
• Sign up to take do a boot camp together.
• Try your partner’s favorite fitness activity!  If he or she has been wanting you to try something new, like running or tennis, give it a try.  You may love it!

Use this Valentine’s Day to strengthen your relationship while you also strengthen your heart and muscles! 

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

Justin Yule, BS, CPT is the owner of Fitness Revolution in Chanhassen, MN as well as the Director of Franchisee Support for Fitness Revolution International.  Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness.  Justin is also a certified personal trainer with the National Academy of Sports Medicine, a Functional Movement Screen Specialist, a Workout Muse Metabolic Training Expert, a Youth Fitness Specialist with the International Youth Conditioning Association, a Kettlebell Coach with Kettlebell Athletics, and a Resistance Band Training Specialist with PerforMax Performance Training.  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 Justin@justinyule.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, POST A COMMENT AND SHARE WITH YOUR FRIENDS…

A Post About Weight Loss Motivation with Lessons From Thomas Edison by Weight Loss Expert Justin Yule, BS, CPT, FMS

If there is one word associated with Thomas Edison, it is persistence.  And if there is one thing you need in order to continue with your fitness routine, it is persistence.  Today is Thomas Edison’s birthday, and his gift to you is his own example:  incredible tenacity in the face of difficulty.

You may be familiar with Edison’s remarkable ability to invent.  We owe the first phonograph, video camera and light bulb to him, among many other useful inventions.  But what you might not know is how doggedly he kept after his goals.

It is said that it took Edison over 10,000 attempts to finally create the light bulb.  But he didn’t view those attempts as failures.  In his own words, “I have not failed at each attempt; rather I’ve succeeded at discovering another way not to invent an electric lamp.”

Edison understood a crucial truth:  no journey is made without some stumbling.  What makes a successful person isn’t that he doesn’t stumble, but that he gets back up every time.

The key is persistence. The key is knowing what you want and deciding that you are going to keep pressing in until you have reached your goal.

Thomas Edison was in favor of sweat!

As someone who lived in the trenches of hard work, Edison said, “Invention is 2% inspiration and 98% perspiration.”  In other words, he considered most of his success  due not to his genius, but to his effort!  And sweat!

And this is the same kind of effort required of you as you move toward health and fitness and strength.

Let’s be completely honest with each other.  It isn’t easy to eat lose weight, get strong, eat well and discipline yourself for the purpose of health.  If it were, we wouldn’t have epidemics of obesity, heart disease and diabetes in our county. The norm is to attempt and then fail and then give up.

But do you want to be normal?

Think of people who have lost large amounts of weight!  Was is all downhill and fun?  Were there not challenges and bad days?  What made the difference for them?  Why did they succeed?

The answer: They were persistent.  They hung onto their goal and would not let go for anything.

On the days you feel sluggish, you have to keep going.  When the scale moves in the wrong direction, you have to keep going.  Accept that there are going to be bumps in the road and decide now to take them in stride and keep moving forward.

Take action

Celebrate Thomas Edison’s birthday today by taking one step toward your goal.  Decide what you need to do to, and make it happen.  Look at any past failures as lessons that are helping you succeed. In fact, expect some setbacks!  If you have a realistic expectation of the occasional difficulty, you won’t lose your way when it comes!  You will be prepared for it. And you will keep moving in the right direction:  toward success.

Of course, if you want to work side-by-side with a bunch of action takers, be sure to check out our Chanhassen Boot Camp and Chanhassen Personal Training programs.

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

Justin Yule, BS, CPT is the owner of Fitness Revolution in Chanhassen, MN as well as the Director of Franchisee Support for Fitness Revolution International.  Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness.  Justin is also a certified personal trainer with the National Academy of Sports Medicine, a Functional Movement Screen Specialist, a Workout Muse Metabolic Training Expert, a Youth Fitness Specialist with the International Youth Conditioning Association, a Kettlebell Coach with Kettlebell Athletics, and a Resistance Band Training Specialist with PerforMax Performance Training.  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 Justin@justinyule.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, POST A COMMENT AND SHARE WITH YOUR FRIENDS…

A Post on the Importance of Sleep for Weight Loss & Health by Weight Loss & Health Expert Justin Yule, BS, CPT, FMS

How often do you hear someone say, “I had a great night’s sleep last night!” or “I feel refreshed and energetic!”?  Probably not very often.  Feeling sluggish seems to be the new normal.  In fact, according to the National Sleep Foundation, it is the new normal:  most Americans are sleep-deprived.  But not getting enough sleep may be causing more trouble for you than just that pesky drowsy feeling:  it could be seriously harming your health and preventing weight loss!

Why aren’t we sleeping?

Centuries ago, it was common for people to sleep 8 to 9 hours each day.  But now, only about 25% of Americans get 8 or more hours of sleep.  The reasons we are not sleeping are many.  We live in a 24/7 society—practically anything we want to do is available around the clock, from fitness centers to pharmacies to department stores. 

We are working long hours, transporting our kids to activities, trying to make time for friends and fitness and entertainment.  When the heat is on, the first thing to go is usually sleep.  And it’s usually not even a conscious decision to skimp on sleep-we just get in bed a little later most nights, because we are so pressed and pushed. 

But even when we get into bed, we aren’t guaranteed sleep.  The National Sleep Foundation reports that 60% of Americans have sleep problems.  That means more than half of us struggle to sleep.  And it is taking its toll.

Dangers of sleep deprivation

“The foundations of good health are good diet, good exercise and good sleep, but two out of three doesn’t get you there,”¹

– Dr. Anne Calhoun, neurology professor, University of North Carolina.

Eating healthily and getting plenty of exercise are not enough to make up for the danger that sleep deprivation poses to your health.  Adults need around 8 hours of sleep each night, although some studies indicate that as little as 7 and one-half hours can be sufficient.  Getting less than that can have serious consequences:

• Risk of Cardiovascular Disease:  If you get less than 6 hours of sleep each night and have disturbed sleep, you have a 48% greater risk of developing or dying from heart disease and a 15% greater risk of developing or dying from a stroke.²  Lack of sleep can cause high blood pressure, blocked arteries, stroke, kidney disease and dementia. 

• Obesity: Sleep shortage is directly linked to obesity.  When you don’t get enough sleep, two powerful hormones that control hunger are disrupted.  The result is that you feel hungrier and have fewer sensations of feeling “full.”   Without enough sleep you will also feel more stressed, which encourages the production of the hormone cortisol in your body.  This hormone causes you to crave high-carbohydrate foods such as potato chips and brownies, and then deposits those carbs as fat around your belly—the most dangerous place to store fat. 

• Diabetes is also a risk for those who don’t get enough sleep.  Trying to get by on less than 6 hours of sleep per night can cause impaired glucose tolerance. 

• Compromised immune system:  Why is it that two people can be exposed to the same germs, but only one of them gets sick?  The reason is the immune system.  If your immune system is functioning well, you can ward off many illnesses.  But if something happens to compromise your immune response, you will be vulnerable to infections, bacteria, viruses, and even some autoimmune diseases such as arthritis and asthma.  When you do not get enough sleep, your immune system becomes stressed and compromised.  You actually have a decrease in white blood cells, and those that remain are less active.  The result is that you will get sick more often.

• Impaired exercise performance:  As if the threat of heart disease, obesity and immune suppression weren’t enough, lack of sleep can negatively impact your fitness efforts.  It’s not uncommon for people to struggle to maintain their normal level of workout intensity when they are sleep deprived.  You just won’t have the energy to push through.  Also, your muscles repair and rebuild while you sleep:  if you don’t allow your body this recovery time, you will be at a significant disadvantage during your next workout.

Make time for sleep

The truth is, if you don’t make time now for adequate sleep, you will likely be forced in the future to make time for illness.  It may take significant effort to arrange your schedule and priorities to carve out time for more sleep, but the payoff will be increased health, energy and productivity!

Ready for a nap?

By the way, to help with weight loss, metabolism and body cleansing give Eniva’s Nighttime Release formula a try. 

Sources:

¹http://www.cbc.ca/news/health/story/2010/12/02/f-sleep-tips.html

²http://www.guardian.co.uk/lifeandstyle/2011/feb/09/dangers-sleep-deprivation

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

Justin Yule, BS, CPT is the owner of Fitness Revolution in Chanhassen, MN as well as the Director of Franchisee Support for Fitness Revolution International.  Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness.  Justin is also a certified personal trainer with the National Academy of Sports Medicine, a Functional Movement Screen Specialist, a Workout Muse Metabolic Training Expert, a Youth Fitness Specialist with the International Youth Conditioning Association, a Kettlebell Coach with Kettlebell Athletics, and a Resistance Band Training Specialist with PerforMax Performance Training.  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 Justin@justinyule.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, POST A COMMENT AND SHARE WITH YOUR FRIENDS…

A Post about Exercise Recovery for Weight Loss and Fitness by Chanhassen Personal Trainer Justin Yule, BS, CPT, FMS

One of the most important but misunderstood secrets to smart fitness is the necessity of taking a break.  Taking a break means (gasp!) stopping all exercise for several days or even a whole week. 

If you are like many people, the thought of completely stopping your exercise and fitness routines seems shocking.  All you have heard is how important exercise is, how you should be working out nearly every day of the week, and how to stay motivated and not lose momentum.   

Now we’re telling you to stop?

Yes, you should stop. 

Why you need a break

Exercise is crucial:  it is essential to your health and well-being.  But so is rest.

Exercising every day with no breaks can be detrimental to your overall fitness progress.  It’s called overtraining.  When you overtrain, you do not give your body time to recover and heal from the stress you place on it while exercising.

Overtraining makes you more vulnerable to muscle strain and injury.  During normal exercise of all types, small tears in your muscles are normal.  You may also from time to time notice a sore joint or some stiffness.  Typically, these small inconveniences settle down with a good night’s rest and an ice pack.  But over time, these slight injuries can accumulate and intensify because your body doesn’t get enough time off to fully recover.  The result can be a full-blown injury or major slow-down in progress.

Your nervous system needs a break too.  Following an intense workout schedule week after week takes its toll on your nervous system.  When your nervous system gets overloaded, you may find that you feel irritable, weak and unmotivated.  If you continue to ignore your body’s plea for recovery, you will probably find that your symptoms only worsen.

Whether you are working for fat loss, muscle strength, cardio improvement or a combination of all three, recovery is vital.  Your body must have a break from the stress.

Sometimes your body will begin alerting you that it’s time to schedule a rest time.

 Common symptoms of needing time off include:

• An actual injury or illness
• Persistent soreness
• A halt in progression—hitting a plateau that won’t budge
• Feeing bored, unmotivated and/or dreading your workouts
• General fatigue
• A higher than normal morning pulse
• Insomnia
• Lack of appetite

What about deconditioning?

A common concern about taking a break from working out is deconditioning.  After working so hard for so long to build strength and endurance will taking a few days or even a whole week off cause you to lose ground?

No, it will not.

It takes a lot more than a week off to reverse all your hard work.  It would take two months of inactivity to lose what you have gained.  In fact, muscles can’t even build up without rest.  And many people find that they come back fresher and more motivated after they have taken a break period.

Don’t worry if you notice a slight weight gain during your time off.   It is likely only water retention or extra glycogen being stored by your muscles.

What to do during your break

You don’t have to be a couch potato during your break.  Try some low-impact, gentle activities such as taking a walk with your dog, working in the yard or riding your bike.  The key is intensity.  De-load enough of the intensity so that your body truly recovers.  One of my favorite recovery week programs is MISSION: UNBREAKABLE co-created by my buddy BJ Gaddour.

Keep eating healthily as well.  Break week is not the time to indulge all your cravings!  Be sure your body continues to get all the nutrients and water that it needs.  You will still be building muscle while you rest. 

How long should your break be?

I recommend taking a whole week off every four to eight weeks – I’ve found six to be a sweet spot.  That’s pretty much what we follow with our boot camp and personal training programs at Chanhassen Fitness Revolution.

Others suggest taking a break week less frequently than this.  It has a lot to do with how intensely you are working out.  For those who have a light training program, taking less than a week off may work well.  But if you are training intensely, you need a whole week to recover both physically and mentally.

Try experimenting with different ratios.  You should be able to eventually figure out what is best for your body.

Taking break weeks is crucial to your fitness success.  An over-taxed, overtrained body will not progress.  Avoid plateaus and frustration by letting yourself recover on a regular basis.  You’ll love the results!

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

Justin Yule, BS, CPT is the owner of Fitness Revolution in Chanhassen, MN as well as the Director of Franchisee Support for Fitness Revolution International.  Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness.  Justin is also a certified personal trainer with the National Academy of Sports Medicine, a Functional Movement Screen Specialist, a Workout Muse Metabolic Training Expert, a Youth Fitness Specialist with the International Youth Conditioning Association, a Kettlebell Coach with Kettlebell Athletics, and a Resistance Band Training Specialist with PerforMax Performance Training.  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 Justin@justinyule.com.

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A Post on Getting Started on a Weight Loss and Exercise Program by Justin Yule, BS, CPT, FMS

We’re already into the second month of 2012.  How are you doing with your fitness goals? 

This is the time of year when some people begin losing their momentum and letting their resolutions for the New Year slide a little.  The excitement of a new beginning wears off, and the old, comfortable habits start edging back in. 

The temptation is to give up and accept your lot in life as tired and overweight.  Does feeling great seem out of reach?  It isn’t, but you have to fight.

Babe Ruth fought back

Babe Ruth’s is today.  It got me thinking…

You see; his story is one of fighting back. 

By the time Babe Ruth was thirty years old, he was spent.  Years of abusing his body were catching up with him.  He suffered convulsions, collapse and intestinal surgery.  His trainer would say that Ruth was “as near to being a total loss as any patient I have ever had under my care.”  He was overweight, had flabby muscles and was short of breath. 

But he didn’t give up.  He started fighting.  He hired a trainer and disciplined himself to change the trajectory of his life.  And he won!  He became the picture of health and optimism, eventually setting world records. 

How about you?

In our country, there is an epidemic of being un-fit.  It is likely that many people you know suffer from many of the same struggles that Ruth did—overweight, weak muscles and easily out of breath probably describes over half of the population.

And it might describe you.

But it doesn’t have to.  All is not lost, and you are not a failure. 

You can feel great. 

You can do this.

You just need to start where you are and move forward.  Forget about what you haven’t done, and concentrate on what you need to do.  Babe Ruth fell from a lofty height; he could have stayed there at the bottom, but he didn’t.  He got up fighting.

What does your fight look like?  It may be that you need to get up right now and walk for ten minutes.  You may need to go into your kitchen to prepare your lunch for tomorrow, so you can avoid eating unhealthy food.  You may need to pick up your schedule and block off two or three, thirty-minute sessions for exercise this week.

The point is to just formulate a plan and stop going backward.

Got excuses?

I know you have excuses.  Everybody has excuses.  They will not go away, so your best strategy is to just learn to work around them.  Get used to them.  Look squarely at them.  And fight them.

There are countless examples of people who made a decision to fight back.  Matt Long is a firefighter in New York City who was literally run over by a bus while riding his bike.  The doctors gave him a 1% chance of survival.  A few years later, Matt finished an Ironman Triathlon.

Lance Armstrong wasted away as a result of chemotherapy after being diagnosed with cancer.  He was so spent that his circulatory system struggled to oxygenate his blood efficiently.  He went on to win the Tour de France seven times.

Are you starting in better shape than Babe Ruth, Matt Long or Lance Armstrong?  Maybe you are in the same shape as one of them.  Great!  That means there is hope!  You can absolutely do this.

Forward from here

Decide to move forward from this point on.  It isn’t too late.  The time is, in fact, PERFECT!  Leave a comment and let me know what your strategy is for getting back on track this week.  And if you are on track, what do you need to do to kick it up a notch?  Join the conversation below to support others while gaining support for yourself!

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

Justin Yule, BS, CPT is the owner of Fitness Revolution in Chanhassen, MN as well as the Director of Franchisee Support for Fitness Revolution International.  Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness.  Justin is also a certified personal trainer with the National Academy of Sports Medicine, a Functional Movement Screen Specialist, a Workout Muse Metabolic Training Expert, a Youth Fitness Specialist with the International Youth Conditioning Association, a Kettlebell Coach with Kettlebell Athletics, and a Resistance Band Training Specialist with PerforMax Performance Training.  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 Justin@justinyule.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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A Post on Low Calorie Snacks for the Super Bowl by Chanhassen Weight Loss Expert Justin Yule, BS, CPT, FMS

Yesterday I shared a post on healthy snack ideas for the Super Bowl.  Are you ready for some some football?!

Well, today I’ve got a bonus blog post for ya!

Top 10 Tips to Save Thousands of Calories on Super Bowl Sunday

1.) Go Naked: Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggers by dehydration.

3.) Eliminate Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up.

4.) Do not fast in preparation for a feast (yeah, we’ve all done this J) as it will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars.

5.) Replace All White with Brown (Or Better Yet… Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Go Naked” above).

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals (e.g. thick crust pizza with extra full-fat cheese).

7.) Never eat directly out of the bag or community bowl and use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game).

8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you will boost metabolism.

10.) 20 Chews: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).

Now you’re ready to watch the Super Bowls and keep an eye on your waistline. 

And, remember, you can get more great healthy recipes from my favorite cook book:  197 Healthy and Delicious Fat Burning Recipes  -  CLICKING HERE

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

Justin Yule, BS, CPT is the owner of Fitness Revolution in Chanhassen, MN as well as the Director of Franchisee Support for Fitness Revolution International.  Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness.  Justin is also a certified personal trainer with the National Academy of Sports Medicine, a Functional Movement Screen Specialist, a Workout Muse Metabolic Training Expert, a Youth Fitness Specialist with the International Youth Conditioning Association, a Kettlebell Coach with Kettlebell Athletics, and a Resistance Band Training Specialist with PerforMax Performance Training.  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 Justin@justinyule.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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A Post on Healthy Snack Ideas for the Super Bowl by Chanhassen Weight Loss Expert Justin Yule, BS, CPT, FMS

Are you ready for some football?!

Super Bowl Sunday is just days away. My two favorite things about Super Bowl Sunday are the hilarious commercials and, of course, the party food.

Unfortunately, all that party food can add up to some serious calories and pack on pounds of fat. In today’s post, I’ll show you how, with just a few tweaks, to make some of those delicious treats healthier and more figure-friendly.

The following is a comprehensive list of both approved food choices and/or healthier substitutes for traditional party foods. Use this list to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. If you use these strategies consistently for parties and social gatherings over the course of the year, this could prevent 5-10 lbs of fat gain… easily!

Section I- Appetizers

• Naked Sandwiches (preferably bun-less, only use whole grain bun option if absolutely needed)
• Thin Crust Whole Grain Pizza
• Fruit Salad (throw low carb whipped cream and dash of splenda/stevia on top as desired)
• Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)
• Sweet Potato Fries
• Tuna or Chicken Salad
• Nut Butter on Celery Sticks
• Mixed Nuts (no sugar, unroasted, low in salt)
• Cheese, Eggs, and Meat Tray
• Caprese Salad
• Raw Veggies (use dip sparingly)
• Grilled/Sauteed Veggies (use extra virgin olive or coconut oil)
• Figure-Friendly Nachos (see “accessories” below for ingredients: tortillas, cheese, salsa, and guac)
• Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly)
• Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marina based sauces over creamier versions)

Section II- Accessories

• Natural Whole Grain Tortillas
• Natural Baked Chips
• Natural Cheetohs
• Diet Lipton Green Teas (or other low calorie/carb beverages)
• Water
• Natural Salsa
• Guacamole
• Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)
• Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.

Section III- Main Courses

• Lettuce Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed)
• Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)
• Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed)
• Chili (preferably bean-less, only use if absolutely needed and feel free to swap extra lean turkey for the beef version to cut down fat intake)
• Pizza (see “appetizers” above or use whole grain/thin crust options from restaurants or frozen food isles)

Section IV- Desserts

• Edy’s Grand Light Ice Cream
• Prograde Cravers (100% organic chocolate snacks bars)Larabars
• Cocoa Via Bars or Packs
• Low Carb Cheesecake from Cheesecake Factory
• Protein Cookies (swap in protein powder for flour)

Now get out to the grocery store and pick up some healthy snacks for the big game.  I’m ready for some football!!

By the way for some more really great snack ideas and healthy recipes check out 197 Healthy and Delicious Fat Burning Recipes  by  CLICKING HERE

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

Justin Yule, BS, CPT is the owner of Fitness Revolution in Chanhassen, MN as well as the Director of Franchisee Support for Fitness Revolution International.  Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness.  Justin is also a certified personal trainer with the National Academy of Sports Medicine, a Functional Movement Screen Specialist, a Workout Muse Metabolic Training Expert, a Youth Fitness Specialist with the International Youth Conditioning Association, a Kettlebell Coach with Kettlebell Athletics, and a Resistance Band Training Specialist with PerforMax Performance Training.  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 Justin@justinyule.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, POST A COMMENT AND SHARE WITH YOUR FRIENDS…