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

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

OK.  It’s for real now.  I’m officially 35 years young!

Yup, YOUNG.  Like I said yesterday, I feel great.  I’m in awesome health: physically, mentally and emotionally.  I’m stronger, faster and more fit than I’ve been in years.

I hope you enjoyed the little workout “gift” I gave you yesterday.  If you’re not ready for it yet, don’t worry; you will be when you’re older…if you continue to follow my training and nutrition advice.

Birthdays tend to make you think about the years behind and the years ahead.  It’s nice to reflect on the good times of the past, but I prefer to look ahead to things not yet accomplished.  I get excited about finding and creating opportunity – making great things happen.

So many of my Look Great at the Lake Boot Camp members have been making great things happen in their lives.

Pounds are dropping.

Inches are disappearing.

Metabolisms are being ignited.

It’s just so cool to watch.

Check out what Lori Schoeberl recently said:

“I’ve been a member of Justin Yule’s Boot Camp for 2 months now and cannot say enough good things about it.  I’ve lost 12 pounds so far and have really toned up — my clothes are fitting so much better!  Everyone’s been asking me what I’ve been doing.  I’m also happier and more confident.  I’m excited that I’m setting a great example for my little girl and that this finally may be the summer that I’m not embarrassed to wear a swimsuit.  The support I receive from Justin and the other members is wonderful.  I feel like I have my own personal trainer and friends supporting me along my journey.  Justin’s workouts are quick and amazingly effective.  I highly recommend Look Great at the Lake Boot Camp to anyone — my husband and a friend of mine have also joined and love it too.  Justin’s passion for fitness is contagious and he’s truly changing lives.  He’s changed my life and I’m completely grateful to him!!!”

I can’t even begin to tell you how amazing that made me feel.  Now that’s the best gift anyone could have given me!

I love helping my boot camp members (my friends and partners in fitness) achieve their goals.  To tell you the truth, it inspires me to achieve mine as well.

It also inspires me to find as many new boot campers as possible to help them achieve their goals.  It’s not even about the money.  Sure, I want to get paid well for my services, but the reality is I only need to grow the business so far to make a good living.  However, I want to grow this sucker as big as possible because I want to change as many lives as possible with my boot camp programs.   That’s a kick-@$$ way to make a living if you ask me.  ?

Unfortunately, there are a lot of folks out there who truly can’t afford a quality fitness program like Look Great at the Lake Boot Camp.  That’s one reason why I created www.OnlineVideoBootCamp.com – a super-affordable boot camp program that you can do at home.  However, there are still those folks who really want and need the live program.

Well, given that it’s my birthday, I’m really in the spirit of giving.  And, since it’s my 35th birthday it only makes sense to do one thing…HAVE A BIG 35% OFF SALE!!!

FOR 3 DAYS ONLY (Saturday, Sunday & Monday) I’m discounting my boot camp programs by 35% when you commit to making this next year your best one yet!!!!

Get 35% OFF when you purchase 1-year of Look Great at the Lake Boot Camp!

Get 35% OFF when you purchase 1-year of Online Video Boot Camp!

Note:  I will have to manually set this up for you.  Clicking the link will open an email box.  Send me your name and number and I’ll contact you to help you set-up your Online Video Boot Camp membership.

I’m super-excited about this next year!  We’ve got a lot of great things planned over here at Look Great Boot Camp Headquarters.  We’re all going to achieve our goals TOGETHER!!!

Join us and watch your fitness dreams come true!

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

It’s Janell’s 28th Birthday!!

As many of you know, Janell is my girlfriend, best friend, confidant and major supporter.  It’s very fitting that this week I’m talking about inspirational figures in my life.  Janell is major inspiration to me in so many ways.  I can’t even begin to describe the support, love and faith she has given me over the past couple years, especially this last year as I completely changed courses in my life and started my boot camp programs and website.

Janell is one of the strongest people I’ve ever met.  She’s been through a lot in just a few short years; I’ve dished out quite a bit of stress for her myself :-b.  But, through all of it, she always takes the high road and knows that in the end everything will work itself out.  I think it’s that positivity and outlook on life that makes it so for her; kind of like the Law of Attraction we talked about in yesterday’s post.

For those of you who don’t know, Janell and I used to work together at Life Time Fitness.  That’s how we met.  She was one of my top trainers and eventually became my Lead Assistant Department Head – basically, she was my right hand.  She kept things running at the top notch, record setting level that the we became accustomed to when I was traveling and performing my other roles for the company.  We made one hell of a team along with my other assistants and program leads (thanks Nick, Liz, Phil, Derk and all the other previous assistants that were eventually promoted).  Who knew that our friendship, trust and faith in each other would eventually blossom into the amazing relationship we have today?  We certainly didn’t.  In fact, we still joke about how there was zero attraction between us for the first couple years we knew each other.  LOL.

Anyway, please join me in wishing her a very happy birthday by posting a comment below.  And, it also happens to be one of my Look Great at the Lake Boot Camp member’s birthday as well.  Happy birthday Cassie!

In honor of Janell’s birthday, I thought it would be fun to run a special today.

Since Janell is 28 years old today, I’m giving a 28% discount on our regular boot camp prices when you enlist for an 8-month program.

That’s a KILLER DISCOUNT on my Look Great at the Lake Boot Camp and Online Video Boot Camp programs!

If you’d like to take advantage of one of these awesome deals just shoot me an email at justin@justinyule.com and I’ll make it happen for you.

Once again, happy birthday to my inspiration and the true love of my life – Janell.

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 past four weeks I’ve been showcasing segments of an Online Video Boot Camp workout for the Fat Burning Boot Camp Workout Video of The Week.  Online Video Boot Camp will be the most effective and efficient home workout program available!
Members log in daily to access 20-30 minute, total body, rapid fat loss
& fitness workout videos.  And, just like all my programs, I provide a FREE Trial and a MONEY BACK GUARANTEE.

Just a quick word about the membership structure.  Members of Online Video Boot Camp will
be able to log in daily to access their workout of the day.  Along with
a host of other benefits, the Online Video Boot Camp workouts are full
length, total body, High-Intensity Interval Training (HIIT)
circuits where I take you through all the exercises!  In other words,
they’re not demo videos just showing you what to do.  You’ve got me as
your trainer and training partner!!  Very cool stuff

• Three days a week (M/W/F) I will take you through
  a super-charged HIIT strength & cardio circuit that is guaranteed
  to melt some serious fat. 
  

• Then on Tuesday and Thursday I will take you
  through a quick bonus workout that focuses on your core so we can
  really flatten your stomach and get those abdominal muscles popping.

Online Video Boot Camp will be available next week so stay tuned!

For today’s Fat Burning Boot Camp Workout Video of The Week I thought I’d share an example of a core workout from Online Video Boot Camp.  Check it out:

Now, GET AFTER IT!

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. – If you’re looking to spice up your home workout program make sure you keep checking in for my Workout of the Week

P.P.S. – My buddy Dave Schmitz has the best resistance bands on the market.  You’ll find them in the Look Great Store.

The final details are being worked out.

Online Video Boot Camp will be here in October!

Over the last three weeks I’ve been providing segments of one Online Video Boot Camp workout.  As you can see, the workouts are fully comprehensive and the videos are complete – these are actual workouts not demos of exercises.

Members of Online Video Boot Camp will be able to log in daily to access their workout of the day.  Along with a host of other benefits, the Online Video Boot Camp workouts are full length, total body, High-Intensity Interval Training (HIIT) circuits where I take you through all the exercises!  In other words, they’re not demo videos just showing you what to do.  You’ve got me as your trainer and training partner!!  Very cool stuff

Online Video Boot Camp will be the most effective and efficient home workout program available!

To demonstrate, I’ve taken one of the workouts and broke it down into 4 segments and I’m sharing them here.  Check it out:

Circuit 1 (on video 3 weeks ago)
a.    Deadlifts
b.    Straight-legged Deadlifts

Circuit 2 (on video 2 weeks ago)
a.    Standing Chest Press
b.    Standing Row

Circuit 3 (on video last week)
a.    Split Squat – Right
b.    Split Squat  – Left

Circuit 4 (on video)
a.    Overhead Posterior Reach
b.    Stationary Running

Now, GET AFTER IT!

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. – If you’re looking to spice up your home workout program make sure you keep checking in for my Workout of the Week

P.P.S. – My buddy Dave Schmitz has the best resistance bands on the market.  You’ll find them in the Look Great Store.

Have you ever tried to lose weight and failed?

Have you ever worked really hard to lose weight and succeed only to have it all come back, and more?

I believe there are three key reasons why people fail to lose weight fast and keep it off.  Rapid fat loss is easily achieved once dieters understand these three keys.

The following are my top three reasons why people fail to lose weight fast and keep the unwanted pounds and inches off:

1.  Lack of Support

All the latest research has shown how critical it is for dieters to have a support system in place.  When times get tough, and they will, people need to have a community of positive people to turn to that will help them achieve their rapid fat loss.

2.  No Emphasis on Lifestyle Change

A very big reason people fail to maintain their rapid fat loss for a lifetime is a complete failure to focus on lifestyle changes.  Temporary fixes and fad diets need to be replaced by healthy habits and a new self-image.  People put too much emphasis on the “lose weight fast” part and not enough on the lifestyle changes necessary to keep the pounds from ever coming back.

3.  Paralysis by Analysis

Too often dieters wait for the perfect time or want to have the perfect plan in place before trying to lose weight fast and keep it off.  The plan only need be good enough to get started.  Creating a weight loss plan is mandatory, but not at the expense of never getting started on the road to rapid fat loss.  Create a plan centered around a support community and lifestyle changes, and then adjust the plan as necessary.

Now, get out there and start making it happen.  If you need a support group and/or help creating a plan then be sure to check out the programs offered in-town or online right here at www.JustinYule.com.

By the way, Look Great at the Lake Boot Camp is moving to it’s new indoor location at the Chanhassen Recreation Center on Monday, October 5th!

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. – The Chan Rec Center has shower facilities for those who need to head right to work after class

I’ve got a quick post for you today.  A lot of people ask me about fish oils and Essential Fatty Acids (EFAs).  They’re becoming incredibly popular and for good reason.

You’re smart enough to know that there is no miracle pill.  There’s no supplement or drug out there that’s going to change your life instantly as soon as you take it.

But I’ll tell you what, a good Essential Fatty Acid supplement can come darn close.  There are more and more research studies showing the enormous health and fat loss benefits of taking fish oil capsules.

• They help stabilize your blood sugar levels, which helps promote fat loss
• It can reduce inflammation to improve the health of your heart
• They can also help decrease joint pain significantly

And a whole lot more.

Sounds great, right? Sure does, but the problem with Fish Oil has always been the same:

They make you burp like crazy!

Seriously, it really is pretty gross – nothing like a tasty fish burp.

This is an amazing shame because they hold such promise.

The good news is I’ve found an Essential Fatty Acid supplement made from Krill Oil.  And you know what?  NO fish burps.

That’s right, you get the same powerful benefits you get from fish oil WITHOUT the burps!  Oh, and did I mention Krill Oil has 47 times the antioxidant power of fish oil?!

The brand I use and recommend to all my clients is Prograde Nutrition’s EFA Icon.

I know the owners of Prograde and they are a brand I really believe in.  There aren’t many supplement companies you can trust at all, nevermind online.  But Prograde is a company you can put your faith in.  I do.

If you’ve been looking for a great EFA supplement WITHOUT the fish
burps then look no further than Prograde Nutrition’s EFA Icon.  It really is all
it’s cracked up to be.

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 -  Prograde’s got a back-to-school sale going on that ends tonight.  To save some cash click HERE and get there before the sale ends at 11:59 pm.

I’m going to take a slight detour from our discussion of the Universal
Laws of Success this week.  Today’s personal development post is about
a truly powerful weight loss mindset activity.

Like I said in yesterday’s post, I had a truly awesome weekend at Boot Camp Boot Camp.  It wasn’t just all the great stuff I learned for my boot camps though.  The best part of the weekend was being surrounded by fellow boot camp business owners who were so positive and determined.  The most successful boot camp owners had a crystal clear picture in their mind of what they wanted their business to look like.

Do you have a crystal clear picture of your healthy, fit, tight & toned, damn-sexy body?

Can you see it in your mind before it moves into the physical form?

Here is an excerpt from my book, The Science of Getting Fit, that I think fits in perfectly with today’s discussion:

Visualization, done right, can be extremely powerful in achieving any goal.  Using your intellectual factor of imagination see yourself already in possession of your goal.  Picture yourself with the healthy and fit body you desire, and literally feel what it is like to have it.

In one of the most well-known studies on Creative Visualization in sports, Russian scientists compared four groups of Olympic athletes in terms of their training schedules:

• Group 1 had 100% physical training
• Group 2 had 75% physical training with 25% mental training
• Group 3 had 50% physical training with 50% mental training
• Group 4 had 25% physical training with 75% mental training

The results showed that Group 4, with 75% of their time devoted to mental training, performed the best.  “The Soviets had discovered that mental images can act as a prelude to muscular impulses.”

Creative Visualization is distinguished from normal daydreaming in that Creative Visualization is done in the first person and the present tense – as if the visualized scene were unfolding all around you; whereas normal daydreaming is done in the third person and the future tense.  Using affirmations that begin with “I am so happy and grateful now that…” is an excellent way to begin programming your subconscious mind to move towards your goal.

Visualization is another tool that Olympic athletes use to get their minds in shape for competition.  In this technique, athletes mentally rehearse exactly what they have to do to win. Sports psychologists say that visualization boosts athletes’ confidence by forcing them to picture themselves winning.  It also helps them concentrate on their physical moves, rather than on distractions around them.

There’s a killer visualization exercise in The Science of Getting Fit that I used very successfully with one of my all-time best clients.  You should definitely check it out.

In the meantime, here’s one you can get started on right away, and it’s a lot of fun. 

Create a vision board.  Cut out pictures of your goal (i.e., fit bodies, athletes, etc.) and make a collage that you can view often.  Put it on your fridge or in your home office.  Get emotionally involved with it when you look at it.  Use your vision board to fire you up and remind you of what you’re working towards.  Use your vision board like the athletes in the study above did to manifest their success.

Once you create and accept the victory in your mind, your body will just follow through.

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.