It’s been a crazy busy week, but there’s always time for a 20-minute high-intensity interval training (HIIT) workout

This weekend is the Women’s Expo at the Minneapolis Convention Center. I’ll be speaking all three days and will have a booth with great some great prizes and specials. Kym Johnson from Dancing with the Stars will be there, too!

I hope to see lots of readers there, but before you come make sure you crank out this 50:10 5-exercise circuit first. The 6am crowd was a little small today (gonna have to crack the whip; I mean, it was only -8 degrees

Here’s your Look Great at the Lake Boot Camp Workout Video of the Week

Exercise 1: Wall Sit
Exercise 2: Vertical Push-ups
Exercise 3: Single-legged Hip Extensions
Exercise 4: Hammer Curls
Exercise 5: Dynamic Side Pillar

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – For a FREE 2-week Trial to the area’s number one weight loss & fitness boot camp visit www.LookGreatAtTheLakeBootCamp.com

P.P.S. – For a $9 30-day Trial to the first and number one Online weight loss & fitness boot camp visit www.OnlineVideoBootCamp.com

Big weekend coming up. The Vikes are going to the Superdome for the NFC championship! But, before you close out the week, be sure to hit it hard with today’s FREE Workout Video of the Week.

Let’s go into the weekend strong with your Workout Video of the Week!

50-10 Five-Exercise Circuit powered by Workout Muse: Boot Camp Dynamite

You will alternate between 50 seconds of work and 10 seconds of rest/transition for each exercise within the circuit. Perform this 5-minute circuit up to 4x for a 20-minute total body workout.

Your ultimate goal is to be able to perform at least 20-25 reps per set for each exercise or perform an isometric hold for the full duration for each exercise within the circuit. Once you accomplish this, seek to increase loading or progress to a more advanced exercise variation.

Exercise 1: Bent-knee Hip Extensions
Exercise 2: T Push-ups
Exercise 3: Alternating Reverse Lunges
Exercise 4: Bent-over Rows
Exercise 5: Dynamic Front Pillar

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – For a FREE 2-week Trial to the area’s number one weight loss & fitness boot camp visit www.LookGreatAtTheLakeBootCamp.com

P.P.S. – For a $9 30-day Trial to the first and number one Online weight loss & fitness boot camp visit www.OnlineVideoBootCamp.com

I’ve got another quick post from my buddy, Mason McClellan, at The MN Clinic of Integrated Medicine.  Today, he shares a very scary statistic and a little bit of wisdom.  Check it out…

According to the Journal of the American Medical Association (JAMA) in 1998, a report finds that prescription drugs kill about 106,000 Americans each year – that’s three times as many as are killed by automobiles—making prescription drug death the fourth leading killer after heart disease, cancer and stroke.

I would say that is a bit frightening for a statistic. I am sure 12 years later in 2010 those number of deaths are higher.  The good news is that most of those are preventable by following a healthy diet and regular exercise.  (Since we as a nation have become a society of the “chronically diseased” which the vast majority is a self-induced combination of modern life, improper diet and poor habits).

So, what is the moral of the story?

If you keep yourself healthy you can avoid a majority of the cancers, and most all the cardiac/diabetic/prescription drug-induced deaths.  But, to further this thought process the idea is not to avoid death for that is an exercise in futility; the notion is to enjoy life and improve the quality of your time on Earth.

The solution is simple.  There is nothing like exercise and sunshine to make you feel better, look better, and be more fit.  And, that is were the enjoyment comes from – having your health, so that you can spend the time enjoying what is important to you.

So, if you want to regain your life, get off the drugs, and improve the quality of your life so you don’t end up leaving this earth prematurely from a preventable disease keep taking care of yourself and stay drug-free. Stay healthy and be your best with the exercise, good nutrition, and “alternative” medicines like acupuncture, massage and chiropractic care.

Stay healthy!

Mason McClellan

Mason McClellan LAc, is founder of the Minnesota Clinic of Integrated Medicine in Chanhassen MN.  For questions, comments, speaking engagements, or inquires please visit www.mnacupuncture.com.

P.S. – Check us out every Monday from 4:00pm – 6:00pm for our “Happy Hour” Special – a $20 treatment!

Happy Friday!!!

Let’s go into the weekend strong with your Workout Video of the Week!

50-10 Five-Exercise Circuit powered by Workout Muse: Boot Camp Dynamite

You will alternate between 50 seconds of work and 10 seconds of rest/transition for each exercise within the circuit. Perform this 5-minute circuit up to 4x for a 20-minute total body workout.

Your ultimate goal is to be able to perform at least 20-25 reps per set for each exercise or perform an isometric hold for the full duration for each exercise within the circuit. Once you accomplish this, seek to increase loading or progress to a more advanced exercise variation.

Exercise 1: Bodyweight Squat Variation
Exercise 2: Dips Variation
Exercise 3: Single-leg Bent-leg Hip Extensions
Exercise 4: Pulldown or High Row
Exercise 5: Side Pillar Variation

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – For a FREE 2-week Trial to the area’s number one weight loss & fitness boot camp visit www.LookGreatAtTheLakeBootCamp.com

P.P.S. – For a $9 30-day Trial to the first and number one Online weight loss & fitness boot camp visit www.OnlineVideoBootCamp.com

So, last night on our Look Great at the Lake Boot Camp grocery store tour we started talking about eggs and omelets. Personally, I’m a huge fan of eggs; I eat some type of “egg medley” almost every night for my last meal of the day. Anyway, later I was looking at my calendar and noticed that tomorrow is Benedict Arnold’s birthday. That of course made me think of Eggs Benedict. Yummy

Oh, by the way, I wasted a little time on Wikipedia and learned that the delicious egg recipe was not named after Benedict Arnold. There’s actually controversy over who invented the recipe. Whatever. I still decided that since my mind was on Eggs Benedict I would put together a post sharing a healthier alternative recipe – let’s face it, the Hollandaise sauce is good, but it’s where all the bad fat and excess calories come from. I also thought it would be fun to ask you to share some of your own ideas. Let’s really get the comments going on this post.

While there are a ton of different versions, Eggs Benedict is traditionally made with: Eggs, English Muffin, Green Olives or Bacon and Hollandaise sauce.

Try this for breakfast tomorrow (Note: males should have 2 servings)

Healthy Eggs Benedict

1/2 a Toasted Whole Grain English Muffin or better yet Ezekiel English Muffin
1 Fried Egg
1 slice of Canadian Bacon
1 oz. of melted 2% fat cheese of choice

If you’re going low-carb, substitute the English Muffin for a bed of cooked spinach. That’s really good! 

You see; you can still enjoy delicious foods when you make a couple simple changes to the recipe.

I’d love to see some other versions. Please share your ideas by posting a comment below. Thanks!

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – We don’t advertise this service a lot, but we do provide a complete Kitchen Makeover where we come to your house, clean out your fridge and cupboards, take you on a private grocery shopping trip, cook you a delicious meal, and help you prepare your food for the week. Shoot me an email to learn more.

On Saturday, January 10th at 10:00 am CST 50+ boot camps from around the world joined forces for one purpose:  TO CHANGE THE WORLD ONE WORKOUT AT A TIME.  It was the world’s largest international charity fitness boot camp workout of all time with all net proceeds going to the American Heart Association.

Look Great at the Lake Boot Camp was chosen as one of the 50+ boot camps to participate.  And, believe me, it was a real honor.  Saturday’s are always tough to committ to (especially when it’s -15 degrees), but we had 24 people make it out for the event.  Our group raised over $500 for the American Heart Association.  In total, Workout Worldwide raised over $10,000 in online ticket sales; tickets purchased at the door are still by tallied at this time.

The workout itself was AWESOME!  Participants performed a 60:15 10-Exercise Circuit as follows:

Perform each exercise for 60 seconds followed by a 15 second rest and transition for a total of 12.5 minutes.  Rest for 2 minutes and repeat for 2 more rounds totaling 41 minutes of fat busting fun!

1.    Speed Jumps Variation
2.    Push-ups Variation
3.    Stop & Go Squats Variation
4.    Prone Posterior Hold Variation
5.    Spiderman Mountain Climber Variation
6.    1-Leg SLDL Variation
7.    T-Push-up Variation
8.    Lunge & Twist Variation
9.    Upper Body Running
10.    Jumping Claps Variation

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – For a FREE 2-week Trial to the area’s number one weight loss & fitness boot camp visit www.LookGreatAtTheLakeBootCamp.com

Happy Friday!!!

Let’s go into the weekend strong with your Workout Video of the Week!

50-10 Five-Exercise Circuit powered by Workout Muse:  Boot Camp Dynamite

You will alternate between 50 seconds of work and 10 seconds of rest/transition for each exercise within the circuit.  Perform this 5-minute circuit up to 4x for a 20-minute total body workout.

Your ultimate goal is to be able to perform at least 20-25 reps per set for each exercise or perform an isometric hold for the full duration for each exercise within the circuit.  Once you accomplish this, seek to increase loading or progress to a more advanced exercise variation.

Exercise 1: Back Pillar
Exercise 2: Push-up
Exercise 3: Split Squat
Exercise 4: Standing or Squat Row*
Exercise 5: Front Pillar

*If you don’t have bands, get some , but in the meantime do a bent-over-row with weights (dummbells, weight plates, milk jugs, etc.) or a bent-over arms exended (Y, T or I position) hold.

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – For a FREE 2-week Trial to the area’s number one weight loss & fitness boot camp visit www.LookGreatAtTheLakeBootCamp.com

P.P.S. – For a $9 30-day Trial to the first and number one Online weight loss & fitness boot camp visit www.OnlineVideoBootCamp.com

Over the last decade, I have helped countless people maximize their overall health, performance, and body composition faster than ever before.  Put bluntly, I know how to help people lose ugly, unwanted body fat faster than most people can fathom.   Now, make no mistake about it, a big reason for this is because I make it clear to my clients that THEY NEED TO DO THE WORK.  I’ll provide the tools, but you need to use them.

I have done the countless hours of research, as well as trial and error.  I have worked with hundreds of people as real world case studies to prove that these steps flat out work.  But, today I am going to share something more powerful; something that must be set in place before you can even start to think about following a fitness program.

What do you think is the real secret behind my client success?

Read the rest of this entry »

Woohoo! The holidays are FINALLY over. For me it’s cause for celebration because everyone is looking to make a change. Positive change.

I know, unfortunately, that many people will make silly resolutions and change for a week or two and then go back to their old habits. It happens. But there’s no reason for that to be you.

And hey, you don’t have to change completely overnight. Small changes over time add up to HUGE results. They really do.

I also know you’re looking for simple solutions to make these changes easier. That’s why I love being a partner with Prograde Nutrition. They do one thing incredibly well: they make nutrition easy.

Look, supplements aren’t the end-all-be-all. You need to eat whole foods. You need nutrition from real food. And Prograde knows that. They preach it. But they also know there are gaps you need to fill. And that’s where their awesome products come in. They’ve got a very simple product line that provides the basics. They provide what you need, NOT the garbage and confusing “stacks” that many companies try and trick you into thinking you need.

This week Prograde is celebrating 2010 by offering something they’ve NEVER done before: FREE shipping on orders over $97.

This special only runs through this Friday, January 5th at 11:57pm EST so you need to hurry and place your order before you forget…before it’s too late. All the details are right here: http://justinyule.getprograde.com/specials.html

Last, thanks for being such a loyal reader. 2010 is going to be a happy and healthy year for both of us!

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

PS – Again, Prograde makes nutrition easy. You get FREE shipping if you order over $97, but it’s only till this Friday so get on over to http://justinyule.getprograde.com/specials.html RIGHT NOW.

I was going to write a post today on New Year’s Resolutions, but Vic Johnson beat me to it.   I respect the hell out of Vic.  He is a great mentor and personal development coach.  I really like his materials and programs.  In fact, I took his course to help me write my Ebook The Science of Getting Fit: 6 Proven Steps to Achiever Your Weight Loss & Fitness Goals.

Well, in his newsletter he featured a great article that appeared at Yahoo News and other media outlets:

Read the rest of this entry »