WOW!  THIS IS SO FREAKIN’ AMAZING!!

Look Great at the Lake Boot Camp is one year old!!!

I can’t even begin to tell you how excited I am about this.

50% of small businesses fail within their first year.  95% fail within their first 5 years.

Well, thanks to my marvelous members, Look Great at the Lake Boot Camp is on the winning side of that statistic.  In fact, we continue to grow and we’ll be adding a second location in September!

I’ve gotta say, it’s been, and continues to be, an incredible journey.  I’ve learned so much in this past year and have been blessed with so many wonderful relationships.  I truly value the friendships I’ve created with my members, networking partners and newsletter subscribers.

Instead of getting into a long-winded story of our journey from a local Chaska boot camp in the park by my house to a full-blown program with 70+ members in Chanhassen and another city on the way, I’d rather just celebrate with you!

So, I’M THROWING A PARTY AND I’M HAVING A HUGE SALE!

Lets start with the party because EVERYONE IS INVITED!!

On Saturday, August 7^th (you’ve got plenty of notice) we’ll be hosting a 2-part fiesta:

First, we’ll have an open boot camp class at 10:00 am at our original location – Friendship Park in Chaska, MN.  Bring your family and friends and have some healthy fun in the sun.

Then, at 6:00 pm we’ll be meeting up again for the real party at The School of the Wise Bistro in Chanhassen where we’ll get to dine on some fabulous food by Personal Chef Travis Stanfield of Elegant Nutrition while he gives FREE COOKING LESSONS!!! Believe me, Travis can cook.  He’s helping me design the Look Great at the Lake Boot Camp menu for The School of the Wise Bistro.

This is going to be an awesome day all around.  I can’t wait to share it with you!

Now, no good business can have an anniversary without having a HUGE SALE with LOTS OF GREAT BONUSES, right?

So, let’s get down to it…

If you’re ready to dedicate the next year of your life to getting in the best shape of your life on every level (physical, mental, and emotional) then we’re ready to reward you in a BIG way.

REGISTER for 1 YEAR TODAY and receive 31% OFF on our Platinum Plus Membership, which include:

BUT, THE BIG SALE DOESN’T STOP THERE BECAUSE I’VE SECURED SOME KILLER FAST ACTION BONUSES FOR YOU.

REGISTER BY THIS SUNDAY, JULY 18^TH @ 5:59 PM TO

RECEIVE THESE

INCREDIBLE BONUSES

VALUED AT OVER $2000!!!

You can call me crazy for giving away so much, but that’s just me.  I’m beyond excited!  I planned to have a sale, and as usual I went overboard.  J

I started making calls this weekend and everyone jumped on board to help.  It’s so great to have so much support!!

So, if you were ever considering joining Look Great at the Lake Boot Camp NOW IS THE TIME!

Already a member?  NO PROBLEM.  You can still take advantage of this incredible special.  Just like our party, our super-sale is for everyone!

JUST CLICK THE ADD TO CART BUTTON BELOW TO SAVE BIG…

PLEASE REMEMBER,

THE FAST ACTION BONUS OFFER

IS ONLY UNTIL

SUNDAY, 7/18 AT 5:59 PM

THIS YEAR IS GOING TO BE BEYOND AMAZING FOR ALL OF US!!!!!

HAVE FAITH & TAKE ACTION!

Justin Yule, B.S., CPT, YFS

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. – Check out our ONLINE PERSONAL TRAINING BOOT CAMP at www.OnlineVideoBootCamp.com

Summer is here!

The sun is shining and it feels so good to be outside, especially for us northern folks who only get about 3 months of really nice weather per year.

As we put on our bathing suits and head for the lake we can quickly see the winter “hail damage” done to our bodies.  Yikes!  It’s so easy to gain weight in the winter and not even realize it.

So with new-found enthusiasm, we sign up for a local weight loss and fitness boot camp, subscribe to an online personal training program and/or hit the pavement for some sprint work and jogging.  We aggressively work to shed those unwanted pounds we gained since the sun shined last fall.

However, when it comes to working out outside we must use caution and be smart!

Here are 4 tips for outdoor exercise in the summer heat:

1. Hydrate.  Hydrate.  Hydrate.

• Drink 8 – 12 ounces of water 20 minutes before you begin exercising.
• If you’re performing strength training or circuit training be sure to sip water after every exercise or series.
• If you’re doing sprint work sip water after every sprint.  If you’re jogging, take a swig after each song (assuming you’re listening to music).
• If you intend to perform long duration exercise (i.e., 60+ minutes of running) weigh yourself before you workout.  When you’re done, weigh yourself again.  Be sure to rehydrate your body back to your starting weight.

Note:  According to Dr. Gordon Blackburn (Director of Cardiac Rehabilitation, Preventive Cardiology and Rehabilitation Program), unless your exercise sessions exceed an hour and your fluid and electrolyte loss is extensive and chronic, sports drinks add unnecessary sodium and calories.  I’ve recently added Athletic Edge to my supplement program.  It has a proprietary blend of minerals and electrolytes containing no sugars or stimulants.  I add it to my water when I do my long-distance runs on the weekend.

2. Dress Appropriately

• Wear loose fitting shirts and shorts.  You can’t be self-conscious with this.  Nobody is looking at your legs.  Forget the long dark pants!  Oh, and be sure to wear materials that wick away moisture.  I personally wear a Brooks running shorts and shirts.
• Protect your eyes with sunglasses.
• Wear a headband and/or visor to keep the sweat out of your eyes.
• Wear lightweight running shoes that have a lot of ventilation.

3.  Monitor Your Heart Rate

• When you exercise in the heat your heart has to work harder.  That’s not necessarily a bad thing.  You’re heart is a muscle (a very important one) and hard work will make it stronger.  However, extreme heat will put too much stress on the heart.  A heart rate monitor will keep you in check and let you know if you need to back off.

4.  Keep an eye on the temperature and humidity

• A good general rule to follow is if the temperature AND the humidity are BOTH ABOVE 80 then exercise indoors.  Otherwise, follow the first 3 tips and enjoy the sun and fun!

On a final note, I don’t want to upset anyone or turn anyone off to my blog and/or fitness programs, but I have to say, “Sometimes you just have to suck it up!”

COMFORT IS KILLING OUR COUNTRY

Everything in our lives is about comfort and ease these days.  Hey, I’m all for modern technology and cool gadgets, but sometimes it just goes too far.

Here’s a harsh example, and please forgive me if this offends you…

When Janell and I were in KY a few weeks ago we saw two extremely overweight women riding down the street on those little scooters that were originally designed for elderly people with really bad knee or hip issues.  I was so disgusted and disappointed.  I don’t want to be judgmental because, hey, maybe they just both happened to break their hips or something and that’s why they were using the scooters.  BUT, given that they were both well over 300 pounds and heading to one of the local restaurants I’m going to guess otherwise.

My point is, in today’s society it’s more acceptable to ride down the street to a fast food joint on a scooter at 300+ pounds than it is to put one foot in front of the other to go to the health food store to pick up some ingredients to cook a healthy and balanced meal.

When we were kids we’d play outside all day in the summer time.  Today, kids complain that it’s too hot and they’re too tired and just want to go inside and play video games.  It’s amazing!  Amazingly sad.

If you want to lose weight, get fit, or just get better at anything in life you have to push yourself.  You have to be willing to get outside of your comfort zone.

So, my advice to those who want to look and feel great at the lake this summer…

Get outside, workout and have fun. Just be safe and follow my 4 Tips on How to Exercise in the Heat.

HAVE FAITH & TAKE ACTION!

Justin Yule, B.S., CPT, YFS

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. – Check out our ONLINE PERSONAL TRAINING BOOT CAMP at www.OnlineVideoBootCamp.com

Today I’m honored to have a guest blog post from one of my rock star Look Great at the Lake Boot Camp members in Chanhassen, MN.  Janette Johnson joined boot camp as part of a New Year’s resolution after seeing one of our road signs in Chaska.  She’s a super-busy mom who needed to start thinking about herself.  She understood that if her health continued to deteriorate it was going to be detrimental to her family.

Can you relate?

Well, Janette’s results have been outstanding.  In 5 months she’s lost 5 dress sizes! Janette has a whole new outlook on life.  Check out her story below:

I started Look Great at the Lake Boot Camp on Jan 1, 2010.  I walked into my first class and a friendly veteran boot camp member said to me, ‘You can do anything for 30 seconds right?’ Um, yeah, sure.  I was hooked from day one. I was sore and proud of myself for finishing the first class, the first week and then the first month.

I have been up and down with my weight for the last 20 years and I could tell if I did not do something I would have some serious health issues in the near future.  I was continually tired and always sick with some ailment.  My knees and back hurt, and I could not keep up with my two young boys.  I put everyone in my life first except me. I was in a downward spiral and thought, “I’m only 39, and yet I feel like I am 80.” I could make up every excuse in the book to justify myself but in the end it was neglect on my own part.  I never exercised a day in my life and ate what I wanted.  I was one of those who started a new diet each Monday and had her ‘last supper’ the night before.  I tricked myself into believing that I was not obese.  I was in complete denial.

Back in January my goal was to lose weight.  I set out a plan in ten-pound increments. It was goal orientated.  I thought, “No problem.  I can do this. I have done it before.”  Yet this time somehow I knew it was different.  I knew I needed support and accountability, AND I needed to add exercise into my life.  Little did I realize when I signed up for Look Great at the Lake Boot Camp it was SO much more.

After that first month of Look Great at the Lake Boot Camp I realized I knew barely anything about my body, exercise, supportive nutrition or what being healthy means. I decided I would take every opportunity to learn all aspects I could from the experts.  I started the Look Great at the Lake Maximize Your Metabolism class in April and the Look Great at the Lake Walk-Run Club most recently.  I go to boot camp class three days a week and do non-boot camp day cardio workouts an additional 3-4 days.  I combine flexibility and foam rolling nearly every day.  I am taking supplements, exercising a total of 6-7 days a week and eating nutritious fresh whole foods.  I have eaten more vegetables in my life these last six months then ever before.

I have put myself first on that list and found out that when I take care of myself I can take better care of my family. I have lost weight, five dress sizes so far, but more importantly I have changed my mindset to believe I am worthy of being healthy and looking and feeling great.  I am not concerned about the number of pounds any longer, but how I feel from day to day.  This is a huge paradigm shift for me, to not be on a diet but to live healthy now.  This journey is about being consistent each day and knowing the results will follow.  Visualizing myself in a cute little black dress does not hurt either.

As I go to each Look Great at the Lake Boot Camp class I learn something new each day.  From how to do a proper warm-up to the heart rate level I need to best achieve fat loss.  Wow!  It has been so much more than I ever expected from a simple New Years resolution.  I can hear Justin say, “FOCUS ON RESULTS,” when I am running up a hill or doing push-ups.  Justin is an inspiration to all of us, and I am thankful to have him and all the fellow boot campers in my life.

This past Mother’s day my son in Kindergarten wrote a little book about his Mom.  In there he had a picture of me doing a backhand stand smiling from ear to ear.  He wrote underneath it that Mom likes to exercise.  Wow – I really do love exercising! Who knew? I have that picture on my vision board and look at it for inspiration on those blue days.

I still consider myself a novice in learning all there is to know about exercise and nutrition.  I am much more aware and have come so far in moving towards a healthier lifestyle. I know it will not only help me live a longer and happier life but will help my children grow into healthy adults.  This is my future.  I can see it!

In health and happiness,

Janette Johnson

Look Great at the Lake Boot Camp Member

Yesterday I wrote a post about measuring weight loss and fitness success, which hit home with a lot of folks.  Oh, by the way, do me a favor and post your comments on the blog pages vs. emailing me.  I’ll still get them in my email, but it helps with search engine optimization. ;-D

Anyway, that inspired me to have a “Boot Camp Member Spotlight” blog post.  This week, I’ll actually have two.  One that I’m going to write, and one that I asked another boot camp member to write.

These aren’t meant to be testimonials to promote my Chanhassen boot camp, Look Great at the Lake Boot Camp or the online version, Look Great at the Lake Boot Camp Online.  <– That was my plug for it. ;-b

Instead, I want them to be more educational and inspirational for the readers who may be in similar “shoes” as that particular member’s shoes.

Denyse Aldrich started Look Great at the Lake Boot Camp the very first day I opened up for business.  At that time, boot camp was held in a local Chaska park, and I offered a FREE 3-week trial to everyone in the Jonathan Community where I live – and, so does Denyse.

After doing a thorough background check on me (that’s Denyse ), she discovered I was legit and decided to give it a go.  She got her best friend Teresa to come with her, and today, the 3 of us are oh so glad they showed up…

Let me back up though and give you a little background on Denyse – maybe you can relate.

Denyse struggled with her weight for what probably seems like forever. She’s in a high-stress job; she can’t even tell me everything she does – I like to think of her as the backbone to a secret agency.   She has to deal with occasional travel, lots of late nights and way too many meetings.  She’s been known to not eat all day and then be starving for dinner – classic, right?

Bottom line: Denyse shares a very similar story to a large part of the American workforce.

Overstressed.  Overworked.  Overweight.

OK.  Fast-forward a little.

Denyse joins Look Great at the Lake Boot Camp and survives.  That was step one for her.

However, Denyse did not have those classic miracle testimonial results. While she felt great doing the workouts and she could feel the difference, she wasn’t seeing a whole lot of difference.  The scale just wasn’t moving.  BUT, AND THIS IS A BIG BUT (no pun intended), DENYSE STUCK WITH IT…

Denyse and I had multiple conversations about her programming (boot camp, non-boot camp days & nutrition) over the course of the next few months, and I’m happy to say we became friends in the process.  I am truly grateful for her friendship.

Denyse dialed things in a little bit better, believed in me and kept going.  And, wouldn’t you know it, the scale started to move and the dress sizes began to drop.  WEIGHT LOSS GOALS STARTED BECOMING REALITY!

Since that time, Denyse has really gotten after it, as I like to say.  Regardless of any limitations, she busts her ass in class, pays a lot better attention to her nutrition and has gone above and beyond with her efforts by enrolling in our Maximize Your Metabolism education course and our Walk-Run Club.  Not only that, but Denyse is always looking out for HER PROGRAM’S best interest.  Like all our members, she’s a huge supporter of Look Great at the Lake Boot Camp.  Denyse helps me a TON with boot camp promotions, welcoming new members, and anything else she can.

Oh, and I can’t forget to tell you about her husband Chuck.  Denyse got him involved in Look Great at the Lake Boot Camp and he did awesome!  It’s that time of the year when he’s on the road again (he does half on and half off), so he’s not in class, but he’s keeping up with things.  Denyse and Chuck now enjoy a much healthier life and look forward to adding many healthy, active and happy years to the 26 that they’ve already had together.

Yeah, and by the way, Teresa is still in class and kicking ass, too.  We’ll have to spotlight her in the future for sure.

So, here’s the “skinny” – pun intended.

In 10 months, Denyse has lost 5 (almost 6) dress sizes, increased her cardiovascular performance beyond her dreams and continues to get stronger every day.  More importantly, she has a greater outlook on life and she’s setting goals she never thought possible – look for her to run her first 5K in no-time.

What has made Denyse so successful?

Like Earl Nightingale said, she is progressively realizing her worthy ideal.  She’d be the first to admit that she’s far from perfect, but she tries to do something a little bit better each day.  Sure, she has her slip-ups…that’s life.  All that matters is that she’s got her eye on the prize, she realizes she deserves it, and she’s put putting one foot in front of the other (literally when she’s walking-running) to achieve her weight loss & fitness goals.

The future is bright for Denyse.  And, it’s bright for anyone else who chooses to follow her path.

By the way, if you’d like to join Denyse and start your own journey be sure to check out Look Great at the Lake Boot Camp or Look Great at the Lake Boot Camp Online.

Have Faith & Take Action!

Justin Yule, B.S., CPT, YFS

Your friendly neighborhood Chaska / Chanhassen / Eden Prairie 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. – To learn more about the new Look Great at the Lake Boot Camp Online visit www.OnlineVideoBootCamp.com

Ah yes.  This is such a hard topic for so many.  We’re all programmed for instant gratification.  Our whole world works that way.  Fast times.  Fast food.  Fast everything.  When was the last time you stopped and smelled the roses?  But, I digress…

When it comes to weight loss and fitness, I swear expectations are even worse.  Everyone wants results yesterday.  And, shows like The Biggest Loser really don’t make it any easier.  Viewers see that kind of weight loss and get upset when they can’t do the same – understandably.

Let’s get a couple things straight about real weight loss expectations, and then we’ll get into how we should measure success.

According to the American College of Sports Medicine (ACSM), which is considered to be the gold standard for so many things fitness, weight loss of 1 – 2 pounds per week is a safe and effective goal.  Another guideline is 1 – 3% body fat reduction per month.

(By the way, Biggest Loser contestants can see those kinds of results because they’re coming from extremely sedentary lifestyles and they’re extremely obese.  Plus they workout 6 hours a day!!  They can do that because THAT’S ALL THEY DO, AND they have daily rehab to provide the recovery they need.)

Now, let me completely blow the weight loss standards to hell.

First, imagine I have 30 pounds of fat on my body, and I set my caloric intake vs. caloric outtake to give me a 2-pound weight loss per week.  Well, in theory I’d be fat free in 15 weeks, right?

WRONG!!

If that “formula” actually worked I’d also be dead in 15 weeks because a human being can’t survive with NO fat on their body!

Of course, the body has built-in mechanisms that will prevent this.  When you go on crash diets and over exercise, you body will lower your metabolism and at the same time “trick you” into eating more.

So, what kind of results can a person expect when following a solid exercise and nutrition program?

Well, you’re not going to like this – EVERYONE RESPONDS DIFFERENTLY.

I’ve had many Look Great at the Lake Boot Camp members drop a dress size in their first two weeks.  I’ve had other boot campers take 2 months to do the same.  And, yes, some others take much longer.  I’ve got one rock star boot camp member who hardly saw any weight loss for a good six months.  She got incredibly strong and super-fit.  She got rid of all her knee pain and just felt fantastic.  Then over the course of about a month she dropped MULTIPLE dress sizes and now looks absolutely amazing!!

So, how the hell do you measure success then?

For this, I’m going to go to one of the success masters – Earl Nightingale.

After several years of intensive research Earl Nightingale arrived at the following definition of success:

“Success is the progressive realization of a worthy ideal.”

It truly is a marvelous definition of success and it can be applied in every area of your life.

As for weight loss & fitness, let me ask you this:

Are you doing something each day to get just a little bit healthier and more fit?

Are you working CONSISTENTLY to lose weight and get stronger?

Are you giving your best effort with your exercise and nutrition plan?

OR

Are you just going through the motions each day hoping to get healthier and more fit?

Are you missing workouts and meals for than 10% of the time?

Are you giving a half-assed effort with your exercise and nutrition plan?

BE HONEST WHEN YOU ANSWER THESE QUESTIONS.

NOBODY IS GRADING YOU.  ;-D

So, if you answered yes to those first three questions then you’re successful and the results you seek will come.  It really is that simple.  You just have to stick with it and keep those answers as a solid YES.

Let me use myself as a final example to further illustrate my point.

My genetics are not the greatest.  I very easily get fat if I’m not consistent with my exercise and nutrition plan.  That’s just the way it is.  That being said, I can maintain a pretty healthy and fit body if I exercise 4 – 5 times per week and eat healthy most of the time.  However, if I want to get in really great shape then I MUST EXERCISE CONSISTENTLY 6 – 7 DAYS PER WEEK AND EAT HEALTHY ALMOST ALL OF THE TIME. That’s just the way it is for me.  I don’t bother complaining.  I just make a choice.

Recently, I decided that I wanted to take things to the next level so I’ve committed myself to a 7 day per week exercise routine, and a super-tight nutrition plan.  In the past 9 weeks I’ve lost 11 pounds of fat weight.  And, I feel fantastic!!

I’m not telling you that to show off.  I just want to make a point.  Check out the picture of my calendar below:

You’ll notice that everyday but one (5/7) is highlighted.  That’s the only day I didn’t workout the entire month!!  I missed it because I woke up late the day I was flying home from a trip, and I just slacked when I got home.  My nutrition was pretty stellar with the exception of a couple planned “treat meals.”

Again, not showing off; just making a point.  If I want kick-ass results then I have to follow a kick-ass programming. I was not blessed with do nothing – look great results.  Thanks a lot mom & dad.  ;-b

So, I ask you, are you progressively realizing a worthy ideal?  Are you taking daily steps to achieve your goal?

Remember, wishing for a thing will never bring the thing.

Have Faith & Take Action!

Justin Yule, B.S., CPT, YFS

Your friendly neighborhood Chaska / Chanhassen / Eden Prairie 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. – To learn more about the new Look Great at the Lake Boot Camp Online visit www.OnlineVideoBootCamp.com

NEWSFLASH:  The 80’s are over!

Long gone are the long, drawn-out workouts of the past that had no real rhyme or reason, and did nothing more than waste time.

Modern exercise science has proven that you can get more benefit from a 20-30 minute high-intensity interval training (HIIT) workout incorporating total body resistance training and cardiovascular training. That’s precisely why we use this exact training protocol in our Look Great at the Lake Boot Camp in Chanhassen, MN.  Boot camp members want an efficient and effective workout that will boost their metabolism, strengthen their muscles and burn fat all day long.

The key word with high-intensity interval training workouts is INTENSITY.

In order to get the benefits of a HIIT workout program it’s imperative that you give everything you’ve got during the workout.  That doesn’t mean you have to be super-fit; it’s all relative.  When you give your personal best effort you get your best results, AND you’ll be amazed at how quickly your ability to push yourself improves.

Last weekend I had the great pleasure of working out with a few like-minded boot camp owners in Milwaukee, WI.  We got together to talk about our boot camp businesses and the programs that we use.  At the end of the day we tore it up with an incredible all-out effort 20-minute workout…just like we always do.  This one was extra special because we were all together, and my friend and fat loss expert BJ Gaddour from Workout Muse led us through the workout in his new location, The Fitness Asylum.

Check out the video below to see how we CRANK IT!

Now, GET AFTER IT!

Have Faith & Take Action!

Justin Yule, B.S., CPT, YFS

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’m out of town again today attending a 2-day boot camp workout program design workshop!  B.J. Gaddour, Janell, myself and about a half-dozen other boot camp owners from around the country are going to be tearing it up for 2 days. Yeah, I’m gonna sore ;-b

That being said, I’ve got something different for today’s FREE Boot Camp Workout Video of the Week.

The weather this past weekend was so nice so last Sunday morning I got up and filmed my upcoming DVD, Look Great Boot Camps: Playground Workouts

It was so much fun!  It’s really cool to just get outside and hit it hard with nothing but your body weight and playground equipment.  I love working out outside!

However, as much as I was having fun, it was kind of sad that I only saw one parent and child there.  While it was great for filming, it was disheartening to be reminded that kids today just don’t go out and play as much as we did when we were kids.  Kudos to the parent who brought her kid to the park – by the way, she was a personal trainer…

That’s just more reinforcement that we need programs like Feel Great at the Playground Kids Boot Camp where we turn exercise into play so kids want to “workout” everyday.

So, here’s your chance to get back on the playground this weekend for a kick-butt metabolic boosting weight loss and fitness workout.  This high-intensity interval training (HIIT) circuit training workout is both for muscular endurance training and cardiovascular endurance training.  You’ll burn a ton of calories and fat with this one!

50:10 5-exercise Circuits

You will alternate between 50 seconds of maximum effort followed by a 10 second rest and transition for each exercise in the circuit.  You will repeat this 5-minute circuit up to 4 times for 20 total minutes.

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

Exercise 1:  Box Squats

Exercise 2:  Incline Push-ups

Exercise 3:  Single-leg Touchdowns

Exercise 4:  Body Weight Rows

Exercise 5:  Pillar – (hands elevated)

Now, GET OUTSIDE & GET AFTER IT!

Have Faith & Take Action!

Justin Yule, B.S., CPT, YFS

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

Once again, I’ve got something unique for you this week for the FREE Boot Camp Workout Video of the Week.

My buddy Nick is getting married tomorrow!

That being said, it reminded me of how important rocking that wedding dress is to brides.  All eyes are on her and she wants to be sure she’s looking her absolute best.  That’s why I created a specialty program called Look Great at the Wedding Bridal Boot Camp.  It’s an add-on program to Look Great at the Lake Boot Camp where I will meet exclusively with brides and their bridal party an additional two days per week (Tues/Thurs).

I thought today, I’d share one of the workouts from my official Look Great at the Wedding Bridal Kit.

Since this month’s high-intensity interval training (HIIT) format is 20:10 Tabatas, I’ll give you that set of boot camp workout videos.  By the way, one of my rock star clients, Lisa Suchy, helped me film this.  See the official bridal boot camp workout below…

The Official Look Great Bridal Boot Camp Workout

This program is specifically designed to maximize metabolism, build muscle and shed fat in minimal time so the bride-to-be can LOOK GREAT when she says “I Do!”  Using scientifically proven training protocols that burn nine times more fat than ordinary exercise, this program will have you looking and feeling great before you know it. Typical results are losses of 2-3 pounds of ugly, unwanted body fat per week and a reduction in at least 1 dress size per month.  In addition, the beautiful bride will be showing off a pair of tight & toned arms and perfectly sculpted shoulders in her strapless or sleeveless dream wedding dress.

Bottom line: Follow these workouts and you will see maximum fat loss and lean muscle growth so that you lose inches AND add definition.

WARNING: Wedding guests may sprain their necks doing double takes when you walk down the aisle!

Why it works…

In 1994, researchers for the Metabolism Journal discovered that each calorie you expend during high-intensity interval training (H.I.I.T) burns nine times more fat than the same calorie expended during steady state aerobic exercise!  H.I.I.T. accomplishes this in the following ways:

• Creates the Optimal Hormonal Environment for Fat Loss:  HIIT puts your body in a “fight or flight” mode.  As a result, your body releases certain hormones that directly mobilize stored fat to be burned off as energy during exercise.
• Burn a TON of calories both during and after exercise:  Excess Post-exercise Oxygen Consumption (EPOC), otherwise known as post-workout “AFTER-BURN” is a measurably increased rate of oxygen intake after strenuous activity.  This after-burn creates an elevated metabolic rate for 24-48 hours after exercise where fat is the primary fuel source.  In other words, you burn more fat while you’re resting!
• Increased glycogen storage:  HIIT training rapidly reduces glycogen (stored sugar in the muscle cells) during training.  With proper post-workout refueling your muscle cells “learn” to store more sugar, thus preventing that unwanted sugar-to-fat conversion.  Carbs aren’t the enemy when they have a place to go other than your butt and gut.

20-10 Tabatas Circuit

You will alternate between 20 seconds of work and 10 seconds of rest/transition for each exercise within the circuit.  Every 4 minutes of work is followed by 1 minute of rest.  You will perform 4 circuits for 20 total minutes.

Your ultimate goal is to be able to perform at least 10 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.

Note:  Be sure to perform a 5-minute warm-up to prepare your body for the intense bout of exercise to come.  It will significantly improve your performance and help to prevent injuries.

Series 1

a.    Front Squats
b.    Stiff-legged Deadlifts

Series 2

a.    Standing 2-arm Press
b.    Standing 2-arm Row

Series 3

a.    Stationary Lunge – right leg
b.    Stationary Lunge – left leg

Series 4

a.    Front Pillar Variation
b.    Running in Place

Optional “Stubborn Fat Cardio” Workout

Perform 20 – 30 minutes of steady-state cardio on your favorite cardio machine or outdoors at a low-to-moderate pace.

Now, GET AFTER IT!

Have Faith & Take Action!

Justin Yule, B.S., CPT, YFS

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’M SO EXCITED!  And, so is she…

I’d like to introduce Look Great at the Lake Boot Camp’s newest instructor, Jayme Bergmann.

Jayme Bergmann has been a friend of mine since July 2005 when she joined my grand-opening personal training team at Life Time Fitness in Chanhassen, MN.  Jayme instantly became the top personal trainer on the team and eventually won the Most Valuable Trainer of the Year for all of Life Time Fitness, MN.  When I first opened the club and launched our boot camp program, General Fitness,  she immediately threw herself into the mix.  The boot camp workout style of training was perfect for Jayme, and she helped build a top-notch program at the Chanhassen club.

Since leaving Life Time Fitness myself and starting my own boot camp program – Look Great at the Lake Boot Camp – in Chanhassen I’ve said that some day Jayme and I will work together again.  Well, as luck would have it, Jayme decided to change directions a little with her personal training career.  Although she left the Chanhassen Life Time Fitness personal training team, she’s still very much into fitness, personal training and boot camp workouts.  Good for me!  And, especially good for my Look Great at the Lake Boot Camp members!!

Jayme is familiar with my boot camp workout system. In fact, she’s been taking classes for the past couple weeks (9:30am) to get even more acclimated.  Jayme will start as a sub for our Chanhassen boot camp program, and as we grow the boot camp program in Chanhassen and other locations in the southwest metro area will become a regular instructor for Look Great at the Lake Boot Camp.  She will also be helping out with the Look Great at the Lake Walk-Run Club.

I couldn’t be happier with Look Great at the Lake Boot Camp’s first instructor addition.  Jayme brings an awesome energy to every class and she truly knows her stuff, especially when it comes to boot camp training!

Jayme’s first day will be this Friday, 5/7 as I will be in Kentucky meeting with my business coach to plan the next year for Look Great at the Lake Boot Camp, Chanhassen and beyond!

You can follow Jayme on Facebook and welcome her to the Look Great at the Lake Boot Camp team.  Just search Jayme Bergmann.

And, PLEASE post a welcome comment below.  Lots of comments would be really nice for her

Have Faith & Take Action!

Justin Yule, B.S., CPT, YFS

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

This week’s FREE Boot Camp Workout Video is the final workout for this training phase of boot camp.  We’ve been getting after it hard & heavy with 30:30s.  Our primary focus has been on hypertrophy training (muscle growth).  We’ve selecting extra heavy weights with a goal of achieving 6 – 15 reps, and both our online boot camp members and Chanhassen boot camp members have been loving it!

30:30 5-exercise Circuit powered by Workout Muse

Perform each exercise in the circuit for 30 seconds followed by a 30 second rest and transition.  Be sure to select a resistance/exercise variation that limits you to 6 – 15 reps per 30 second set.

Exercise 1:  1-arm High Pull

Exercise 2:  Push-up Variation

Exercise 3:  Burpee Variation

Exercise 4:  Alternating Horizontal / Wide Row

Exercise 5:  Side Pillar Variation w/Leg Swing

Now, GET AFTER IT!

Have Faith & Take Action!

Justin Yule, B.S., CPT, YFS

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