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Tuesday, December 28th, 20103 Weird Foods With Mega Nutritional Power For Super Fat Loss
Monday, April 5th, 2010
It’s still March, so it’s still National Nutrition Month. Here are a couple more killer articles from my partners over at Prograde Nutrition to enlighten you.
This first article will knock your socks off. I mean, really, who knew that coffee beans were so much more than, well, coffee? http://jasonyun.getprograde.com/best-part-of-coffee-bean.html
Next, you’ll be stunned by how powerful Brussel Sprouts are. And Barley Grass, too. Bet you thought Barley was just for beer, right? 
http://jasonyun.getprograde.com/eating-enough-fruits-and-vegetables.html
I’ll be back soon with more awesome health, fitness and nutrition info!
Eating Healthy Fast Food—Or As Close As You Can Get
Wednesday, March 3rd, 2010
Eating healthy at home is pretty easy. As long as you know what to buy and stock up on at the grocery store. But what about when you venture outside your home? Fast food restaurants are everywhere you go. It’s fast, convenient, and cheap.
But for the person looking to change their body and be as healthy as they can in regards to their nutrition, then fast food restaurants can be a deathtrap.
So I’ve compiled a list of the healthiest fast food foods you can eat and not destroy your entire day or week’s worth of nutrition.
Although I don’t recommend fast food often, sometimes there just isn’t anything else, especially if you’re on the road and pushed for time. The fast food industry has been criticized a lot for the way their food is delivered, processed, and served. One thing that about 99% of all fast food items have in it is added salt, sugar, or fat– or a combo of all three. That makes it very addictive to someone not in the know. But every once in a while is fine. 
If you haven’t seen the movie Food Inc, I highly recommend it.
And now on to the list (in no particular order).
Wendy’s Ultimate Chicken Grill and Mandarin Chicken Salad. If you avoid slathering the sandwich with mayonnaise and the salad with gobs of dressing these are some of your best choices at Wendy’s. The sandwich only has 7 grams of fat (1.5 saturated) and the salad has 25 grams, but only 3 from saturated fat, so the rest is the heart healthy kind.
Although both are loaded with sodium they pack a good amount of protein. The chili is always another great option here.
Next is Subway and there Oven-Roasted Chicken Breast and Veggie Delite. Obviously everyone knows Subway has other healthy options, which are also fine, but what most people don’t know is that there wheat bread really isn’t wheat bread at all—it’s enriched. Real Whole Wheat bread costs more and just like any business they cut costs where they can.
Most of the subs are lower calories then most other fast food places that doesn’t mean you should eat more. A lot of people tend to overeat when they think the food is healthier. A calorie is a calorie no matter where it comes from. Go over your limit too many times will have disastrous consequences.
Quizno’s Small Honey Bourbon Chicken on Wheat is next. Comes in at just 310 calories and 4 grams of fat. Stick with the mustard and not the mayo.
On to the top dog- McDonald’s. Their grilled chicken is a good choice here just like at Wendy’s. Their regular hamburger used to be a good choice, but after further review it looks like they have a ½ a gram of trans fat in it. Trans fats are a no-no.
For salads go with the Premium Southwest Salad with Grilled Chicken (not crispy).
Last is Chipotle. It’s not really one of the healthiest, but a lot of people love it. So I thought I’d include something that’s a little healthier for you then that big ass burrito.
Go with a Chicken Burrito Bowl with lettuce, black beans, green or red salsa, and guacamole. You’ll come in at around 480 calories, 21 grams of fat (just 4 saturated, most of it is from the very heart healthy guacamole), 42 grams protein, and 35 grams carbs (a whopping 18 grams of fiber).
Compare that to the Chicken Burrito with tomato, corn, cheese, sour cream, rice and beans of about 1100 calories, 40 grams of fat, 112 grams of carbs and 2530 milligrams of sodium.
So that’s the list. Remember fast food is fast and not nearly as healthy as you can make at home. But sometimes we can’t help ourselves or need to have a cheat. That’s ok. Just get back up on the healthy wagon as soon as you do.
If your in Columbus, don’t forget to sign up for your free 2-week trial to bootcamp.
http://www.yunfitnessbootcamps.com
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Get Your Free Bottle of Prograde Workout Today- No Joke!
Saturday, January 30th, 2010
Post workout is pretty darn important. In my opinion the second most important meal of the day!
Ok, so you’re working your butt off. You’re sweating. You’re hustling. You’re getting that exercise “high.” Heck, not only are you now enjoying your workouts, but you want to learn more about how to make them more effective. You talk to people, watch videos, read books, all in the hopes of finding the next step in making your workout super effective.
Not just effective– SUPER EFFECTIVE!
It never ceases to amaze me how most people don’t give their bodies a second thought. They think they just go to the gym or workout at home… throw some dumbbells, barbells, kettlebells around like a madman or madwoman, then go home and eat whatever they want.
Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there’s ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off? You can’t out exercise bad nutrition.
Nutrition plays a much bigger part then most people care to admit. And it’s because nutrition is hard for some people to get right.
‘But now it doesn’t have to be so hard.’ Says Columbus Personal Trainer Jason Yun. ‘Post-workout nutrition is now Done-For-You! Thanks to Prograde Nutrition!’
There is an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course there is!
Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.
In other words, just drinking Gatorade after your workout doesn’t cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts. The window of opportunity is small to get these nutrients in your body 45-75 minutes is what the research points to.
Here’s two more things you need to know about getting the most bang for your workout buck:
1) As a proud Prograde Partner I’m thrilled to let you know that Prograde Workout is now available on a FREE trial basis. There’s just a small S & H fee.
2) On the link below you can also learn more about the research study on post-workout nutrition.
Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session. A perfect 2:1 ratio of carbs to protein will help speed up the recovery process you need to get your body ready for the next intense training session.
Just click this special link right here and find out for yourself how you can try it for FREE:
http://jasonyun.getprograde.com/workout-free-trial.html
Record Board Challenge Results Week 1 and 2
Saturday, January 16th, 2010Other Blog is acting up.
Week 1 Record Board Challenge
Overhead Band Press :60
Women
1. Shiloh 94 #1 all-time 
2. Sara N. 78 -12 still #2 all-time 
3. Brooke 75 +5 #5 all-time 
4. Karen 62 +6
5. Bryana 61
6. Katie P and Elaine 60 +3, +2
8. Elizabeth 59 +9
9.. Paula 56 +8
10. Mary 52
11. Megan Mo. and Joanna 50
13. Ashley K. 49 -3
14. Jeannie and Jackie 46
16. Lindy, Brenda, Christina 45
19. Sarah Ba. and Kacey 42
21. Laurie 40
22. Jaimee 37
23. Holly 36
24. Ashley M., Leslie 35
26. Cindy, Tiffany, Katie W, 34
29. jodi 33
30. audra 32
31. sophia and cynthia 30
33. sharron 26
34. andrea 25
35. michelle 20
(more…)
Columbus Bootcamp Offers Quick & Lasting Results
Saturday, December 26th, 2009Bride-to-be Ashley Hill of Hilliard wanted to get in shape for her upcoming wedding—and Yun Fitness Bootcamps offered her just what she was looking for.
After two months in the program, Hill lost about 10 pounds and also reached an important personal goal—doing regular push-ups. When she started, she had to use her knees, but now she can complete 22 regular push-ups in a row. “I’m very happy with the results!” she reports.
Hill recommends Yun Fitness Bootcamps not only for the quick results but also for the encouraging, supportive environment. “There’s no yelling,” she notes. 
“No one puts anyone down.” Sarah Borich, another new participant, says, “The camp is great for all skill levels and not intimidating to participate in. It’s a great workout that makes you excited to come back for more.”
Anyone in Columbus can experience what Hill and Borich have experienced by signing up for a free, no-obligation, two-week trial with Yun Fitness Bootcamps (www.yunbootcamps.com).
Jason Yun is a certified Strength and Conditioning Specialist and Sports Nutritionist. He owns Yun Strength and Fitness Systems, LLC, and runs Yun Fitness Bootcamps in Columbus, Ohio.
Contact:
Jason Yun
Email: jyun@yunbootcamps.com
Web: www.yunbootcamps.com
Ph: 614.432.9703
Yun Fitness Boot Camps in Columbus Bride To-Be Client Testimonial
Is Social Support The Answer To Permanent Weight Loss?
Friday, December 11th, 2009One of the keys to losing weight and keeping it off… Well there actually is a bunch of them. But some people who are really struggling or who want to find a great way to stay motivated need to turn to this fat loss gem—Social Support. Or accountability. 
It’s one of the biggest reasons why, or why not, people will lose the weight they want. It’s tough to stay motivated and have a laser focus on something that takes a long time to accomplish. And depending on how much weight you have to lose, it can take as little as several weeks up to years to lose all the weight that you want.
Social support can keep you honest and motivated. Who can give you social support? Friends, family, co-workers, people in authority positions, mentors, personal trainers teachers, kids, etc… It really doesn’t matter who it is, all that matters is that they want you to succeed as much as you do.
Nobody can really pinpoint why social support is so valuable in the weight loss game. But including family and friends in your plan has been proven highly effective. Your friends and family don’t have to be following the same plan you are to support you either. But someone who is encouraging you to eat healthy and exercise is someone that can truly help you on your road.
The other side of the road is those who don’t support you. These are the kinds of people who make fun of you while you eat your healthy meals and snack all the while stuffing junk down their throat—taunting you in a way. Stay away from these people as much as you can—it will only slow you down. 
You need to be in a positive environment as much as you can with positive people giving you encouragement. You have to stay driven to your goal.
With this being the age of the Internet there are also some good social support resources online. Obviously there are weight loss forums all over the Internet. These are great as you can post your entire food log and exercise log on them. People are very supportive on these forums as they are in a situation similar to yours.
Social sites are also very good accountability tool. One of the best to use is Twitter. 
It basically is a site you can tell everybody what your currently doing or what is on your mind. But it is also useful to post all your meals and workouts on it. Try and find some people already on Twitter or get a group of friends to follow you and keep you honest with your nutrition and workouts. Any slip-ups in either and you can bet your friends will be on your case, and in most cases people you don’t even know will add their 2 cents.
Another good site would be Facebook. With Twitter you can only post 140 characters worth, but with Facebook you can do a whole lot more. Even I have been known to make comments about current or former clients meals. So watch out!
There are a lot more social sites out there that you can use. Most of them have the ability to communicate easily amongst people and that’s what will keep you honest and motivated towards your goals. Give it a try! Find some people that you know will support you. It doesn’t have to be just about losing weight or your nutrition, it can be working out consistently, and giving all you effort each time. Let them know you want them on your case if you are slacking. If you do that I can guarantee you chances of succeeding will go up dramatically.
5 Foods That Will Help Improve Your Mood This Holiday Season
Tuesday, November 24th, 2009Halloween is about up. Which means the Holiday season pretty much here. The Holidays tend to bring a lot of stress into people’s lives. All the plans that need to be made, the juggling of schedules, the gift buying and giving, the crowded malls, the gobbling turkeys, and all those darn Santa hats. 
What else tends to happen around the holidays for most people are diet and workouts suffer. Bad nutrition and not working out will lead you to be a very unpleasant Mr. or Mrs. Scrooge.
And with everything else going on top of that…
That’s why I stress the importance of good eating. Not good eating in the way of eating BBQ spare ribs 
everyday tastes good, but good eating in the way of staying healthy with your nutrition and only cheating on your diet less then 10% of the time.
This is what will keep your mood up. Be happy! The holidays are supposed to be fun. Don’t get stressed. So here are 5 foods that you can eat to help improve your mood. And they aren’t just for the Holiday season either; year round these foods can make you feel good.
Food #1
Spinach. 
Calorie for calorie this green leafy veggie provides more nutrients then almost every other food on Earth. Scientifically proven to help protect the brain from age-related declines. A healthy brain will make you happy. Also loaded with the vitamin Folate, which has been linked to depression if the levels are too low.
Did you know Subway has spinach? Replace your sandwich with the nutrient-dense spinach from that nutrient-less romaine lettuce next time. Always opt for a spinach-based salad when you can. Your mood will thank you.
Food #2
Dark Chocolate. 
No! I am not talking about Snickers or Milky Way Bars either. The chocolate you want to look for is ‘high cocoa-content dark chocolate’. 60 percent cocoa or above. 70 percent or higher are the best but it is hard to find. But don’t pig out on it either because of the palmitic acid type of fat in it. But chocolate has been proven to release endorphins and will boost serotonin levels, which will give you a happier you. But again keep the intake low—no more then a couple ounces a week.
Food #3
Walnuts. 
This nut contains more Omega-3 fatty acids then any other. You need Omega-3’s in your diet. One of the many benefits of Omega-3’s is that they support brain function. They have been used in depression studies and have helped considerably. Your brain and mood go hand-in-hand. They don’t call Omega-3 fats ‘brain food’ for nothing.
Food #4
Salmon. 
I’m only talking wild here, not the farm-raised. Wild salmon contains probably the most Omega-3 fatty acids in it then any other food. Notice how we’re coming back to Omega-3’s? The wild kinds of salmon who dine on their oceanic friends are full of this wonderful fatty acid. However the farm-raised kinds are fed grains, not exactly the kind of grub you’ll find in the ocean and rivers where salmon live. The result is a fish that produces very little Omega-3 fats and produces a lot more of the inflammatory Omega-6 fats. We already get more then enough of this fat in our diets. So stick with the Wild Salmon and improve your mood and health.
Food #5
Eggs. 
And yes I mean the whole egg. I wrote an entire article on the benefits of this food. For starters, it is without question the absolute best whole protein food you can eat. People are worried about the cholesterol and fat though. But you see eggs contain Choline, which is a B Complex vitamin that many people will be low on if they avoid foods like eggs. Choline to be ‘used’ appropriately by the body needs to be in the presence of fat. Eggs are perfect because of the fat already naturally occurring. Without getting too scientific choline is connected to memory and thought- both very important for affecting mood.
There you go– Eat Up!
