Chanhassen Fitness Revolution

Commit to be Fit

Justin — Thu, 17 May 2012 04:12:54 +0000

A Post About Commitment to Your Health & Fitness Plan by Chanhassen Personal Trainer Justin Yule, BS, CPT, FMS

Fitness starts in your mind. Ask any athlete or fit person what the number one secret is to his success at fitness, and he will tell you it is commitment.

Commitment means that you are in it for the long haul. Commitment rises above bad days, hectic schedules and volatile emotions. Commitment hangs in there when you don’t want to do it, when you don’t feel like doing it and when you don’t have time to do it.

True commitment doesn’t depend on how you feel. It depends on your integrity and on living for the purpose you have set for yourself.

Are you committed to get fit?

No Weekend Warriors

Committing to be fit eliminates the weekend warrior syndrome. You may know a weekend warrior. He is the person who does little physical exercise during the week, but when the weekend arrives, he blasts out of the gate like a stallion on Derby Day. In a desperate attempt to make up for his sedentary behavior all week, he goes to the gym or hits the pavement, pushing himself to the limit.

The result, however, is not what he expects.

He will likely end up with an injury, because his muscles, tendons and joints are not conditioned for the intensity of his exercise.

But he is also not getting in shape, because he is not committed. Physical fitness depends on consistency. And consistency requires commitment. It takes consistent, near-daily exercise to cause your body to make the changes that bring about fitness. For example, your joints and tendons will strengthen, your aerobic base will improve as your body becomes more efficient at utilizing oxygen and ridding itself of carbon dioxide, and your endurance will increase.

In fact, that you do something consistently is as important, or maybe even more important, than what you actually do. Even if you are just doing low intensity walking, doing it every day is infinitely better than doing something more strenuous only occasionally.

But the real rewards come when you not only commit to intense workouts, so long as you also commit to being consistent with those workouts.

Commit

In order to get fit, you do not need expensive clothes, fancy home-gym equipment or a complicated workout plan.

What you need is commitment. If you are committed, the rest of the pieces will fall into place.

You can start today. Don’t over-think this. Just start, and commit to doing something every single day.

By the way, if you need help with program design for your at-home workouts CLICK HERE. If you want to try working out with our TEAM in our Chanhassen Boot Camp CLICK HERE.

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

Justin Yule, BS, CPT is the President & Chief Fitness Officer of Fitness Revolution in Chanhassen, MN. He also runs an at-home 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. 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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Focus on Lung Cancer

Justin — Tue, 15 May 2012 01:21:01 +0000

A Post About Lung Cancer by Chanhassen Fitness Expert Justin Yule, BS, CPT, FMS

Chances are you have heard of lung cancer, but you probably do not know much about it. You may even have the wrong idea about it like I did…

Lung cancer gets much less attention than other forms of cancer, such as breast and prostate cancer, but it is even more deadly. In fact, lung cancer is the number one cancer killer. It kills more people each year than breast, prostate, colon, liver, melanoma, and kidney cancers combined.

And yet many people know little about it. Here are some facts to help you be more in the know about this deadly cancer, and how you can provide hope to those who suffer with this deadliest of cancers.

Lung Cancer Facts

Lung cancer is cancer that begins in the lungs, usually in the bronchi tubes. It is more common in older adults, and while smoking is the leading cause of lung cancer, it also occurs in people who have never smoked¹. People who have lung cancer not related to smoking can often feel stigmatized, because so many people assume they have given themselves cancer by smoking.

There are two main types of lung cancer:

Non-small cell lung cancer. This is the most common type of lung cancer. It grows more slowly than other main type of cancer and can be cured if caught early enough².

Small cell lung cancer. This type of lung cancer accounts for about 20% of all lung cancers. It spreads and grows faster than non-small cell lung cancer. The survival rates for this type are lower than with non-small cell cancer³.

Tragically underfunded

It seems hard to believe, but even though lung cancer kills more people than any other cancer, it is the least funded as far as research money goes. This is truly a tragedy, since it is the most potent of all cancers.

Promising news for lung cancer patients

According to PhD candidate Catherine L. Granger, researchers have shown that “fitness may be associated with improved survival for people with lung cancer.”⁴For those of us in the fitness industry, this is not shocking news: fitness is crucial for over-all health and longevity.

This is yet another reason to take your health and fitness seriously.

The key is in getting the word out. We need to get the word out about this deadliest of cancers, but we also need to spread the word that living a fit lifestyle may provide protection against it.

One of the best ways to help the fight against lung cancer is to make a donation to help grow the many foundations that support medical research and community education for this disease.

NOTE: Please checkout Revolution for a Cause to see the fitness events we’re hosting to support A Breath of Hope Lunge Foundation.

Sources:

¹http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004529/

²http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004462/

³http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001180/

⁴http://www.health24.com/news/Cancer/1-898,61597.asp

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

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Get Un-stuck for Mother’s Day

Justin — Thu, 10 May 2012 02:42:22 +0000

A Post Dedicated to Helping Mom’s Get Started and Stay On a Healthy Lifestyle Plan by Chanhassen Fitness Expert Justin Yule, BS, CPT, FMS

This is for you, Moms. In fact, whether you are a mom or not, this is for all the women out there who feel trapped in a cycle of, “One day, I am going to eat healthy, lose weight and really take care of myself.”

It’s time to get un-stuck, and we are here to help.

We know that it is hard to find time to focus on you. And when you finally do take some time for yourself, you probably have a vague sense of guilt that there are other things more worthy of whatever effort or sacrifice you are making to work on you.

That’s part of being a mom. You put others first.

But consider this. Neglecting yourself is not good for you or those people who depend on you. The only way you can keep attending to your many responsibilities and joys is if your health is optimum.

Once your health starts declining, you will have no choice but to focus on yourself.

Wouldn’t you rather do it now and know what it feels like to be fit and full of energy and still be there for those people who depend on you?

It’s hard to start

Yes, starting is hard. In fact, it is probably the hardest part.

It may be hard because you’ve ‘started’ before and failed. That doesn’t matter anymore. You are not doing it alone this time. We are here to walk with you every step of the way. We’re looking forward, not backward.

It may be hard because you have no idea where you will find the time to exercise. We’ll help you with that too. That’s what we do.

It may be hard because changing life-long patterns of eating seems completely undesirable right now. We’ve been there. And believe me; if some of us can do it, you can too. The amazing thing is that once you get a taste of the energy and vitality that eating well brings, you won’t look back.

Waiting is dangerous

Listen. The longer you wait to take your health seriously, the more damage you are doing to your body.

There is only one way to slow down, stop and reverse many of the effects of aging (whether you are 20 or 70 years old): sensible eating and consistent exercise. (Well, that’s two, but they have to happen together)

Do you want to avoid the ravages of heart disease (the number one killer of women)?
Would you like to never experience the pain of a fractured, osteoporotic bone?
Do lowering your blood pressure, strengthening your knees and reducing aches and pains sound attractive to you?
Would you like to run a marathon (even if you’re 60!)?

It’s Yours

You’ve dreamed about it long enough.

Make this Mother’s Day the beginning of a new chapter in your life. Thousands of women just like you are doing it. And we want to help you do it.

Be strong, vibrant, fit and full of energy.

It’s time to start. Call us at 763-280-3481 or CLICK HERE for a FREE 2-WEEK TRIAL. We’ll get you un-stuck and feeling better than you ever have.

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

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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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Special Delivery: 10 Tips to Lose Weight!

Justin — Tue, 08 May 2012 02:09:59 +0000

A Post With 10 Tips to Lose Weight by Chanhassen Weight Loss Specialist Justin Yule, BS, CPT, FMS

On this day in 1794, the United States Post Office was established. This milestone had a huge impact on the development of our nation, and in celebration of this occasion, we want to have a huge impact on your weight loss efforts. Swimsuit season is almost here. Let’s rock it out with some hot tips for losing weight and feeling great.

1. Keep a food journal. Sound too easy? Maybe, but it works. People who write down everything they eat lose more weight than those who do not. Ramp up the results with a pal: find a friend to trade journals with once a week. If you know someone else is going to read your journal, you will be more likely to resist those extra treats.

2. Clean out your kitchen. If it isn’t there, you can’t eat it. Eliminate impulse eating by surrounding yourself with wholesome, satisfying foods. Reducing calories is the number one way to start dropping pounds. Keep high-calorie, nutrient-deficient foods out of your house.

3. Work up a sweat. Exercise will help prevent additional weight gain and help keep off the pounds you have already lost. Make sure you do at least 2 days of strength training each week (the more muscle you have, the more fat you will burn) and 2 days of cardio each week (blasting away a few hundred calories a day is great for the metabolism). Of course, high-intensity interval training (HIIT) like we do at Chanhassen Boot Camp and our Online Boot Camp program work the best!

4. Don’t get too hungry. When you let yourself get too hungry, you tend to have less self-control. It’s hard to resist eating whatever is at hand when we are miserably hungry. Top off your appetite every 3 hours or so with a nutritious ‘mini-meal,’ to avoid those plunges in blood sugar that leave you willing to eat anything edible in sight.

5. Sleep. If you sleep less than 7 hours each night, you will have a much harder time losing weight. Lack of sleep interferes with your body’s signals that tell you when you are hungry and when you are satiated.

6. Ditch the late-night snacks. Research has shown that eating late can drastically increase weight gain in mice. Two groups of mice were fed the same calories for 6 weeks, but one group ate late and the other group didn’t. The group that ate late packed on many more pounds than the earlier-eating mice¹. Try finishing all your food for the day by 8 o’clock each evening.

7. Don’t drink your calories (other than protein shakes). Many people consume huge amounts of calories in their beverages. Drink water, and save the calorie-laden drinks for a weekend treat.

8. Eat breakfast. Eating breakfast kick-starts your metabolism for the day and is a well-known strategy for weight loss. People who skip breakfast do not end up consuming fewer calories during the day; they eventually make them up by nibbling and bingeing throughout the day.

9. Find daily accountability. Enlist a friend to keep you on course for exercise and sensible eating. Or hire a personal trainer who will keep you accountable. It is hard to change lifestyle habits alone, but with a friend it is much more pleasant. Use texting, email, or phone calls to stay in touch throughout the day; it will help keep you on track.

10. Set small goals. You need to work toward small goals. Reward yourself for exercising X number of days each week, resisting soft drinks, or eating all your vegetable every day. Reaching goals provides powerful momentum to keep you moving forward.

What are your top weight loss tips? Share them in the comment section below!

Source:

¹http://well.blogs.nytimes.com/2009/09/03/late-night-eating-linked-to-weight-gain/

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

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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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Six-Pack Abs Transformation To-Do List

Justin — Sun, 06 May 2012 13:46:16 +0000

A Post About How to Get Six-Pack Abs by Chanhassen Personal Trainer Justin Yule, BS, CPT, FMS

One of the most common requests I get has to do with the best way to get better abs. We all want to blast through the fat covering our abs and tone them up.

A couple years ago my buddy BJ Gaddour of StreamFit put together this Six-Pack Abs Transformation To-Do List. I am sure that you will find it useful on your quest for great abs.

The more of these suggestions you can check off, the more impressive your abs will be!

Shorter Intervals: If you want to really move the fat off your abdomen, hips and thighs, you need get as much adrenaline involved as possible. The greater the intensity of your workout, the more adrenaline your body pumps out. So hit your maximum effort for 10 – 30 seconds at time to really start blasting away at that fat.

Psoas Muscle: This is a hip flexor that is only engaged when you have over 90 degrees of flexion. It stays immobile in many people who lead sedentary lives, but this causes lower back pain due to too much spine flexion…and back pain makes it difficult to workout. Incorporate strength-training exercises AND massage for your psoas to achieve greater back health.

Stable Core: Great abs requires a great core. The goal is stability in the 3 planes of movement: sagittal (front to back; up & down), frontal (side to side), and transverse (rotation). The object of core work is to concentrate on anti-flexion, anti-extension and anti-rotation by means stabilizing the core through pillars (or planks), varied extensions of the hips, bird dogs, etc.

Shorter Holds: Instead of holding your core exercises for the usual 30 to 60 second (or more) time frame, shorten the hold time. When you try to hold for that long, your form often deteriorates and you actually end up using a reduced amount of muscle. Try holding for only 10 – 30 seconds with short rests in between sets (My personal favorite routine incorporate a 10-second hold, 3-second hold protocol).

Total Body Exercises: Getting your total body involved is the secret to burning the most fat, building the greatest amount of muscle and elevating your metabolism. Here are some examples of the kinds of exercises that will get your entire body engaged: squat-to-presses and swings (classic exercises); snatches, cleans and jerks (Olympic lifts); running, hopping, shuffling, etc. (plyometric and locomotion variations).

Core work: If you want to really torch calories and fire up your metabolism, then take advantage of equipment that is designed to give your core an intense workout. Using resistance bands, ropes, medicine balls and kettle bells will kick your training up a notch. These tools give your pillar a workout that cannot be achieved by using just your body weight…and for the love of God, stay away of machines!

Power Train: The first muscles to deteriorate are your Type II_B Fast Twitch. If you are in your thirties or forties, they are already beginning to break down. The fibers that make up these muscles are the largest and most powerful in your body. If you lose these, you lose a lot of strength as well as the source of great metabolism. Keep pushing these muscles to perform to enjoy top performance and super metabolism for years to come.

Do you want a perfect score on the Six-Pack Abs Transformation To-Do List?

Our Abs, Arms & Ass Boot Camp Class will take you to the head of the class. Crush the checklist with our specialty workouts that challenge your whole body while putting extra emphasis on you abs, arms and ass muscles. You’ll turbo-charge your metabolism, torch the belly fat, tone your arms, and build a rock-solid backside!

What’s included in the AAA Program:

10:3 Core Stability Soundtrack from Workout Muse: My personal favorite 10-minute core-cinching program! (19.95 Value)
Tighter Tummy in 10 Days Meal Plan: Easy to follow detox nutrition plan created by women’s fitness expert and author Dr. Cassandra Forsythe ($47 Value)
Jump Start: Complete Personal Fitness Assessment including baseline measurements, goal setting and action planning ($97 Value)
Saturday morning boot camp sessions scientifically programmed for total body fitness with extra focus on giving you a flat belly, tight arms and a perfectly shaped butt! (Priceless!)

Our two AAA pilot programs sold out. Now we’re ready to make it an official program! Sign up for the entire summer for ONLY $97!

CLICK HERE to register for the 8:00 am class (Saturdays)

Only 8 spots left!

CLICK HERE to register for the 9:00 am class (Saturdays)

Only 7 spots left!

Classes start Saturday, June 2^nd (click here to download our 2012 calendar).

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

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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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The “No More Crunches Flat Belly & Sexy Abs Solution” (Part 2)

Justin — Thu, 03 May 2012 04:08:20 +0000

A Post Showing Exactly What You Need to Do to Get a Flat Belly & Sexy Abs WITHOUT Crunches or Sit-ups by Chanhassen Personal Trainer Justin Yule, BS, CPT, FMS

In The “No More Crunches Flat Belly & Sexy Abs Solution” Part 1 I dispelled 4 common myths about abdominal training. If you missed, READ PART 1 FIRST. Otherwise, here’s what you need to start flattening your stomach and revealing those sexy abs today…Your 6-Pack Abs Blueprint

1. Get rid of the fat that is hiding your abs

A.) Burn fat and increase metabolism with this eating strategy:

Every day, drink 16 ounces of water as soon as you wake up, and then at least 1/2 your body weight in ounces throughout the day
For every 15 minutes of vigorous movement, drink another 8-16 ounces of water.
Eat a high-protein meal as soon as you wake up each morning, and then eat again every 2-4 hours throughout the day.
Other than the meals around your workout, stick to protein, veggies and healthy fats. You only need non-veggie carbs around your workout.

Menu sample:

Meal 1: Turkey bacon or sausage, greens, eggs

Meal 2: Post-workout Shake

Meal 3: Big salad with meat (shrimp, chicken or salmon), avocado, beans, balsamic dressing

Meal 4: Nitrate-free deli meat, cucumbers, nuts

Meal 5: Spaghetti squash and turkey or grass-fed beef meatballs

Meal 6: Protein Shake with flax & greens (or greens powder)

Each day, be sure to take a multi-vitamin and an EFA supplement
Follow the Carbohydrate Reduction Blueprint (listed below). If you have hit a plateau in attaining your 6-pack abs, this plan will help you. Follow the steps in the order given:

1. Eliminate all white carbohydrates (flour, sugar, rice, etc.) and replace them with 100% whole grain carbohydrates (wheat, rye, millet, oats, brown rice, wild rice, quinoa) and natural sugars (honey, maple syrup, molasses, date sugar).

2. Only consume whole grain starches and natural sugars in the 2 hour window after your workout or for breakfast.

3. Eliminate all starches and sugars, and replace them with vegetables and fruits.

4. Eliminate all fruits, and replace them with green vegetables.

5. Use a carbohydrate and calorie cycling plan to move your body into the next level (I and my clients have done this with amazing success. It does not, however, fit within the scope of this blog post.)

B.) Burn fat and increase metabolism with this training strategy:

Total-Body Metabolic Resistance Training 3 days each week: Monday, Wednesday, and Friday:

Total Body Circuit: Using a 50:10 work:rest format, perform the following 5 interval exercises. Work 50 seconds and then rest for 10 seconds for each exercise listed. The entire workout should take about 20 minutes, so you will cycle through the whole circuit about 4 times.

Squats
Rows
Deadlifts
Presses
Pillars

Chanhassen Boot Camp Members Doing Power Presses

High-Intensity Cardio Interval Training 3 days each week: Tuesday, Thursday, and Saturday:

Cardio Training: Using a 30/30 ratio for 20 minutes total, alternate between 30 seconds of high intensity (maximum effort) and 30 seconds of low intensity (recovery) exercise. Example cardio exercises include running, spinning, elliptical trainer, tread mill, running in place, jumping jacks, etc.)

2. Stabilize your abs (this is their true purpose)

If you’re ready for rock solid abs, master the exercises below (along with all the above instructions). There are no crunches or sit-ups in this plan. Rather, it is all pillar work, which will work to massively stabilize your core. Get ready. It’s a killer workout, but the results are worth every bit of effort you put into it. I guarantee super-abs if you follow my plan!

Tabata Style Workout:

This workout will focus on stabilizing your pillar. Your pillar includes your shoulders, hips and core. This area of your body is the foundation of every move you make. Treat it well, and you will have a powerhouse mid-section.

The ratio for this workout is 20:10. You will work for 20 second and rest for 10 seconds. Go through the sequence 2 times (it should take you about 4 minutes), and then take a 1-minute rest before going on to the next exercise.

Chanhassen Boot Camp Members Doing Side Pillars

To really maximize the effectiveness of this workout, try to hold a tight pillar position during the whole workout. This is accomplished by pulling your naval back toward your spine, activating your glutes and holding a straight line from your shoulders all the way down to the heels of your feet.

Front Pillar Variation (static or dynamic)
Left Side Pillar Variation (static or dynamic)
Right Side Pillar Variation (static or dynamic)
Back Pillar Variation (static or dynamic)

We’ve come a long way in training abs. The science behind these workouts brings far greater results than the old-school crunches and other useless moves. Forget the latest gadget that you see blasted across your television set too. Work this plan hard, and you will have a great set of abs. Trust me.

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

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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The “No More Crunches Flat Belly & Sexy Abs Solution” (Part 1)

Justin — Tue, 01 May 2012 04:45:48 +0000

A Post Dispelling the Myths About Exercises for a Flat Belly and Sexy Abs by Chanhassen Personal Trainer Justin Yule, BS, CPT, FMS

Forget the crunches and sit-ups; there’s a better way to get that 6-pack.

Let’s be honest. We would all like to have a sculpted mid-section. But for all the crunches and sit-ups that people do, that 6-pack remains elusive.

You have no idea how many times I have been asked, “I do crunches and sit-ups daily, but my midsection is still soft and flabby. What’s going on?”

I have good news–I know how to get you that 6-pack. Mine is a no-fail blueprint.

But before we get to that, let’s do some myth busting concerning your abs.

Myth #1: Weight loss will reveal your abs.

False!

If you want to see your abs, you must lose FAT, not weight!

A lesson in body composition: Your body is composed of both fat mass and lean body mass. Your fat mass is, well, fat. And your lean body mass includes things like muscle, bone, organs, and water. To reveal that sought-after 6-pack, you need to decrease the amount of fat in your body while at the same time increase your lean body mass. This will create a metabolism that blasts away fat and builds up muscle.

Do the math. If the scale tells you that you have lost 20 pounds of weight, but in reality part of that weight includes muscle mass, you are working against yourself. You have not only caused your metabolism to slow down, but your athletic performance will suffer and you will lose the great look that sculpted muscles bring.

However, if you see a loss of 20 pounds on the scale but those 20 pounds do not include the loss of any lean muscle, you will see the opposite effect. Your performance will skyrocket, your metabolism will stay at a healthy level, and you will begin seeing more definition on your body. You will also be in a great position to keep that fat off permanently!

Listen, the scale is NOT your friend. There are too many variables that cause insignificant fluctuations. How well you are hydrated, how much salt you have had and even the menstrual cycle for women all cause changes in what the scale says. You need to get past the numbers and get rid of the scale. You don’t need it.

Your objective is to lose fat, not weight. And the best way to tell if you have lost fat is to pay attention to how your clothes are fitting, what photos reveal (love those before and after pictures!) and what the mirror says.

Myth #2: You can remove fat from your stomach by doing lots of abdominal work

False!

Spot reduction only works in the laundry! It is a myth that you can melt away fat from individual areas of your body by simply working the muscles in that section.

Consider this: lots of people do crunches, but few people do whole-body workouts. If crunches worked to spot-reduce, you would see a lot of people with fat everywhere on their bodies except on their abs! But most people have quite of bit of fat to lose on their tummies. And for hard-core gum chewers, they would have skinny faces in proportion to the rest of their bodies! Ha!

No; leave spot reduction for the ketchup stain on your shirt, and let’s find out how to really move that fat off your stomach.

When you lose fat from your body, it is done in a way that is determined by genetics, eating fewer calories than you burn and having your hormones in optimal condition. This optimal environment is achieved through healthy eating and sensible training. So make it your goal to follow a supportive nutrition plan 90% of the time, and to burn as many calories as you can during each workout. Get your whole body involved, rather than just focusing on your abs.

A great way to include your total body is by doing exercises that use multiple joints such as squats, push-ups and lunges. These blast away many more calories than simply doing crunches and sit-ups. And if there is time after those big movements, you can spend some time working on stabilizing and strengthening your core with exercises like pillars (a.k.a. planks).

Myth #3: The best exercises for your abs are crunches and sit-ups

False!

That 6-pack that you so desperately want to see has a proper name. It is called the rectus abdominis. Traditionally, people have been taught to believe that the best way to work those muscles is to feel the burn in that area by doing crunches and sit-ups.

But your rectus abdominis exists to keep you from hyperextending. It is not there to do endless forward flexes! Think of what you do right before you get punched in the stomach (hopefully this doesn’t happen to you very often): you suck in your navel, effectively bracing your abdominal muscles. This puts your spine into a stable and safe position. But as soon as you relax, you move out of that safe position, and your risk of injury increases because you will begin inclining toward a hyperextended posture.

So the goal is to bring greater stability to your abs by using variations on the pillar (also known as plank exercises). As we work in three planes of movement (frontal- side to side, saggital- front to back, and transverse- rotational), we will not only improve the ability of your abs to perform their true function (by increasing their anti-extension capability), but we will also engage and stabilize those deep abdominal stabilizers that traverse your spine and give support to your internal organs. These deep muscles must become stronger if you are going to improve your posture and performance. You will also be less prone to injury, which is a welcome situation, especially in the light of the fact that crunches and sit-ups frequently result in pain in the neck and back.

Myth #4: Long cardio sessions will melt the fat on your abs

All together now…FALSE!

You can’t use aerobic workouts by themselves to lose fat. It’s been scientifically proven, and this truth has played out time and time again in the real word. The only way to consistently and predictably reduce the fact on your body is through whole-body resistance training. And if you mix in interval training (alternating between high intensity and low intensity exercise), you will blast away 9 times more fat than with regular exercise. And if you really want to turbo-charge your results, combine interval training with both resistance training and cardio training.

I’ll have more to say about that on Thursday in part 2 of The “No More Crunches Flat Belly & Sexy Abs Solution”

In the meantime forget the crunches and follow a total-body, high-intensity interval training (HIIT) exercise program like we do at Chanhassen Boot Camp and the INNER CIRCLE – our at-home workout solution.

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

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…

How to Drop a Dress Size in 21 Days

Justin — Sat, 28 Apr 2012 06:25:57 +0000

A Post With Tons of Tips and Tools to Help YOU Drop a Dress Size in 21 Days by Chanhassen Weight Loss Expert Justin Yule, BS, CPT, FMS

One of the most popular promotions in the boot camp world these days is the “Drop a Dress Size in 21 Days!” promo.

But, can you really drop a dress size in 21 days?

Well, actually, YES!

I’ve run this promotion myself and seen it work many times.
In fact, my record is having someone drop a dress size in my FREE 2-WEEK TRIAL!
Oh yeah, then she dropped another two by her 3-month anniversary with me!!

Today, I’m going to do something different though…
I’m going to GIVE you some of the tools I use in my Drop a Dress Size in 21 Days promo as my way of saying THANK YOU for being a reader of my blog.

I’m choosing to do this today because 21 days from now my beautiful bride-to-be will be coming down the aisle, and just like most brides-to-be, she’d like to drop a dress size before the big day…

So, here’s what it’s going to take for YOU to Drop a Dress Size in 21 Days:

Exercise

If you’re not currently working out, you MIGHT be able to get away with doing just 3 Metabolic Resistance Training Workouts per week. Learn more about MRT and get a sample workout that you can follow HERE.

If you’re currently working out 3 days per week and you’re not quite where you want to be, I suggest you consider adding in some Cardio-Core Workouts. One one of my favorite cardio workouts is in this packet that can be downloaded HERE. You can follow it up with some core work – pillar variations work best.

In addition to both of these scenarios, I’d recommend adding in a “stubborn fat cardio” session after each workout. Learn more about stubborn fat cardio HERE.

Nutrition

The National Weight Control Registry found that 89% of people who lost 30 or more pounds and kept it off for at least one year accomplished their goals through a combination of diet and exercise. By the way, in that study, only 10% succeeded using diet alone, and only 1% using exercise alone.

Bottom Line: You have to exercise (duh!) and YOU CAN’T OUTTRAIN A BAD DIET!

CLICK HERE for a copy of the exact Drop a Dress Size in 21 Days Meal Plan that I include in my Drop a Dress Size in 21 Days Program.

Now, if you’re like me and you don’t want to think so much or have to cook so much,YOU NEED TO CHECK OUT MEAL MOVEMENT. <– Click this link and SAVE $21 at checkout (this weekend only)!

Final thought on nutrition: Supplementation is critical!
I’m not trying to sell you something here; just help you understand that eating well isn’t enough. Janell and I spend A LOT on supplements each month – we take our health and fitness VERY seriously. For the Drop a Dress Size in 21 Days Program I recommend Prograde’s Super Hero Package, Metabolism & Genesis.

Education

Read blogs and newsletters (like mine ;-b) to stay up-to-date on what really works, how to train, how to eat “in the real world” and what supplements are worth your money.

Get DVD’s like my friend Holly’s Trouble Spot Solutions to learn the correct way to train at home. BTW, Holly re-opened the sale. These DVDs are selling like crazy! Click HERE.

Join an online program like my INNER CIRCLE or my buddy BJ Gaddour’s StreamFit.

We’re going to be starting a book club at FR soon. Stay tuned for more info after the wedding…

Social Support

Most people are the average of the 5 – 10 people they spend the most time with. Do you have a good support system to achieve your goals? Take this short quiz to find out.

Naturally, I have to plug Fitness Revolution here. One of the biggest reasons our members are so successful (beyond the scientifically-based programming) is the social support they get from each other. It’s just such a cool place to be and it’s easy to make friends with people who are working towards the same goals as you.

If you’re not a member of FR, become one. If you can’t, find a place just like it. I have a network of HUNDREDS of top-notch trainers around the country. If I can recommend one in your area, I will…

That about does it my friends.
YES, you can Drop a Dress Size in 21 Days (if you need to) if you follow the action plan I just laid out for you.
Of course, if you need more help you know where to find me…

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

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Supercharge Your Health with Green Drinks

Justin — Thu, 26 Apr 2012 04:27:04 +0000

A Post About Green Drinks for Health by Chanhassen Personal Trainer Justin Yule, BS, CPT, FMS

No matter how committed we are to getting in the recommended five to nine servings of vegetables and fruits every day (which is actually low by our standards at Chanhassen Fitness Revolution), sometimes we come up short. It may be that we are busy and barely have time to eat at all, or perhaps we find ourselves in eating situations that don’t include many fresh vegetable choices. Or maybe we just don’t like them.

On days that you find it hard to eat enough vegetables and fruits, a green drink is the perfect answer. It is a great way to boost your health and even detox your system.

Green drinks are just that—green, because they contain the juice of fresh green vegetables and other vegetables and fruits. There are many reasons to consider adding green drinks to your diet.

Why drink green juice?

Vegetables and fruit are full of essential vitamins, minerals and enzymes that your body thrives on. And because you are consuming it in liquid form, your body can digest it quickly. This is especially helpful if you have digestion issues, because the process of juicing ‘pre digests’ the food for you by breaking down the cell walls. This means that the nutrition can easily go right into your system.

Drinking your veggies and fruits also allows you to take in more nutrients. You may find it difficult to eat an entire bunch of kale in a day, but drinking the juice from that same amount is no problem at all!

You will also detox your body by drinking fresh juices. The enzymes contained in the juice help to release built-up toxins, leaving your body much healthier.

Many people have found that juicing helps them to lose weight, increase their energy and even improve some medical conditions such as diabetes, high blood pressure and high cholesterol.

Smoothies too!

An alternative to juicing your veggies and fruit (my preferred method) is to turn them into smoothies. While a juicer extracts the juice and leaves behind the pulp, a high-powered blender can be used to blend the juice and pulp together into a thicker drink. Either method is fine–it just depends on your preference. The fiber in the smoothies will cause you to feel full longer, which may help you to have fewer cravings.

Watch Your Calories and Sugar Intake!

WARNING: Juicing can really jack up your calorie and sugar intake when you use a lot of fruit. Be mindful of what you’re putting in you green drink…

Get started with these recipes

Here are some recipes¹ to help you jumpstart your health and energy.

Baby’s First Green (a great starter juice)

1 large pear
1 apple
1 cup pineapple, cubed
4 large stalks kale
1 cucumber

Gena’s Classic Green Juice

1 green apple
1 inch knob ginger
5 large stalks celery
1 cucumber
1 large handful parsley
5 stalks kale

Veggie Ginger Juice

3 large carrots
1 beet
1 green apple
4 large stalks celery
1 large handful of spinach, parsley, or other dark green
1 small cucumber
1 inch knob ginger

Another GREAT Option for your Greens Drink

When you’re short on time, or looking for a truly all-in-one greens drink add Prograde Genesis to your daily nutrition. Genesis is the new leader in greens supplements. It contains a berry blend, fruit and veggie blend, glycemic optimizer blend (blood sugar control), functional mushroom blend, fiber blend, probiotic blend, BiAloe, and bioflavonoid blend. It’s truly spectacular and tastes AWESOME in a vanilla protein shake!

Do you juice? Leave some of your favorite recipes in the comment section!

¹http://www.choosingraw.com

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

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Fight Muscle Loss to Lose Weight by Lifting Weights

Justin — Tue, 24 Apr 2012 04:06:32 +0000

A Post About Natural Muscle Loss & Aging, and What You Can Do About It by Chanhassen Personal Trainer Justin Yule, BS, CPT, FMS

When you think of a typical older person, one thing likely comes to mind: frailty. Even if you can’t really identify any obvious illness, there is something about most elderly people that communicates frailty and weakness. They probably walk slowly, move carefully and let others do many things for them, rather than doing those things themselves.

What is it?

It’s muscle loss, otherwise known as sarcopenia. And if you are 25 years old or older, it is happening to you already.

But you don’t have to take it sitting down (pun intended).

What is sarcopenia?

Sarcopenia refers to the process of losing skeletal muscle mass and strength. “Sarco” is the Greek word referring to flesh, and “penia” means a reduction in amount. Thus, the word describes a progressive weakening of the body caused by a “change in body compensation in favor of fat and at the expense of muscle.”¹

Everyone, beginning around age 25, starts to lose muscle mass, though the actual symptoms of this loss do not usually begin showing up until around the age of 40 or so. The process begins really picking up speed after the age of 65. In fact, around the age of 40, most women will lose almost a half-pound of muscle every year and replace it with fat.²

The result of this gradual loss of muscle is an insidious weakening of the body, loss of balance, loss of confidence upon walking, and a reduced ability to recover from near falls. As we lose strength, we become more inactive. This makes sense, because if we have less muscle, it takes much more effort to move, and we fatigue more easily. But also, with loss of strength comes loss of balance and stability. The fear of falling keeps many people sedentary. And a sedentary lifestyle opens the door for chronic illness.

Take back your muscle

And now for great news: you can delay sarcopenia and even reverse it. How? By lifting weights. Even though you cannot grow new muscles cells to replace the ones you have already lost, you can develop the ones that you have left. In fact, you can become stronger than you ever have in your life by simply beginning a strength training program.

No matter how old you are, it is not too late to start. Even patients in nursing homes have seen transformation. After strength training, bedridden patients were able to begin walking with walkers, walker-dependent patients graduated to canes, and so on.³

And no matter how young you are, it is not too early to start! By starting early, you can significantly delay the effects of sarcopenia.

As you begin lifting weights, you will notice a transformation in your body. You will have more energy, you will perform everyday tasks with noticeably more ease and your clothes will begin sagging on you, because you will be building muscle and burning up the fat deposits. You will have greater balance and more confidence.

And perhaps best of all is the insurance policy you pay premiums on every time you choose to lift, because you are laying a strong, solid foundation for your later years. You are laying up health, independence and the ability to live well, not just long.

Don’t let another day go by that you are losing muscle. Take it back, and get ready to feel better than you ever have!

Of course, for the best high-intensity interval training (HIIT) workouts that suite almost all fitness levels in Chanhassen visit our Chanhassen Boot Camp website. And, for your at-home workout needs, check out our Chanhassen Fitness Revolution INNER CIRCLE.

Sources:

¹Biomarkers by William Evans Ph.D. and Irwin Rosenberg M.D. Page 23.

²Strong Women Stay Young by Miriam E. Nelson Ph.D. Page 22.

³Younger Next Year for Women by Chris Crowley and Harry S. Lodge M.D. Page 178

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT

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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