Fat Burning and Muscle Building Circuit Training
Jason Yun performs a Hurry-Up circuit. Set up your gymboss timer for 3:00 and rest time at either :60, :90 or 2:00 depending on your conditioning level. Pick exercises that are difficult and perform enough reps to finish within 2:30-3:00. Repeat for up to 5 rounds.
Click the banner above to get you Gymboss timer.
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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
Don’t forget to sign up for the free e-newsletter and also get the fat loss starter kit!
My partners over at Prograde Nutrition have done it again. I seriously CANNOT believe they are doing this but….well, they are.
This week to celebrate President’s Day you can save $15 off their amazing Prograde Protein. Yeah, crazy I know.
And if that wasn’t enough, their Director of R & D, Jayson Hunter, just whipped up this delicious and nutritious Protein based Peanut Butter Ice Cream recipe for you.
Now, I haven’t tried the recipe yet, but it looks outrageously good. And it looks super easy to make. I can’t wait to try it! 
Ok, so all the details are on this page right here: http://jasonyun.getprograde.com/protein-recipe-1.html
Yes, both the $15 savings AND the delicious Protein Ice Cream recipe are right on the easy-to-click link above.
Nutritionist, dietitian, food expert – no matter which term you wish to
apply to it, it all boils down to the same thing. A nutritionist should be
an expert at what he or she does.
And the main focus of the profession is promoting good health through
proper diet and nutrition. As such, you need to be an expert in food and
everything that involves nutrients, modified diets and fulfilling a
patient’s nutritional needs.
It’s basically an overall health care which focuses again, on food and
nutrition.
Top Tips on How to become the Best Nutritionist
Just as it is with every other profession, there are certain things that
you need to keep in mind if you wish to become an expert at food and
nutrition. Take a look at the following tips:
1. Educate yourself.
How can you be a Registered Dietitian, for example, if you will not get
proper education? If you want to become a professional nutritionist or
dietitian, the first thing that you need to work on is earning a degree.
Don’t get sucked in by taking an RD degree from a run-of-the-mill school –
make sure that the educational institution that you will enrol in is
reputable. Check the school’s accreditation and determine the number of
hours of internship required by your state for you to become a
full-fledged Registered Dietitian.
2. Pursue a higher degree of education.
When you’re an RD, you can either work in a research facility, a hospital
or another institute which requires the services of a food and nutrition
expert. If you want to advance your career, it’s a good idea to pursue a
higher level of education – like taking up a Master’s or PhD in nutrition.
This will not just allow you to earn more, but also pursue bigger things
and advance greatly in your profession.
3. Love what you do – and excel in it.
The food that man is consuming is constantly evolving. By being aware of
what is happening around you, having a love for what you are doing and
excelling in your field of food and nutrition – you can become the best
nutritionist that you can be.
4. Be a role model.
Finally, make sure that you are practicing what you preach. How can you
become a good role model as a nutritionist if your students or your peers
see you eating a relatively unhealthy diet?
By following these tips, you are bound to become the best nutritionist
that you can be and excel in this particular field of study.
About the Author
Amanda Clary writes a non commercial blog focused on her experience on
helping her family and friends to eat healthy. She is a “Nutritionist for
Hobby” and writes on the nutrition certification blog to help people learn how to get
certified and learn all the aspects related to this job (Skills,
requisites, everyday problems, upgrading, etc…).
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
Melanie Farkas
Yun Strength and Fitness Systems LLC
Columbus, Ohio – The New Year is less than one month away, and Jason Yun wants to know: has this been the year you got control of your body? If you are one of the millions that answer ‘no’ to that question, Yun has some solutions for you.
Many people make new fitness goals when the New Year rolls around, but less than 20% of those resolutions end in success. Yun says that is because of many common mistakes.
“Temptation will happen to everybody,” Yun says. “Giving into it is perfectly natural and normal.”
But you still must keep in control with only giving into a tempting “cheat meal” and not ruining your entire day or week. If you can stick to your nutrition and workout plan 90% of the time, Yun says, you will succeed.
2. Train Hard… Eat Large. Yun says it is a mistake to believe you can indulge in your diet if you are working out.
“You can’t out exercise bad nutrition,” says Yun.
You must strike a balance between working out, nutrition, and rest/recovery to get the results you want.
3. Buried Treasures. You will continue to gain weight if you eat more calories than you burn. Extras like creams, sauces, toppings, oils, condiments are all sneaky ways to load up on your calories. Yun says you should know what you are putting in your food and cook your meals yourself as often as possible.
4. Not Logging Your Calories. Yun says knowing how many calories you need per day to maintain your weight and knowing how many calories you ingest each day is important to your fitness plan. He recommends keeping a journal to keep track of everything that goes in your body.
“Keep a notebook with you, start a blog, Tweet it, put it on your Facebook, text yourself,” says Yun. “There are hundreds of ways for you to record what you eat. Then, at the end of the day, put it all together.” 
Yun Fitness Bootcamps of Columbus is starting a Transformation Contest in January to help people stick with their New Year’s Resolutions. Yun says it is the right way to lose weight and get healthier and stick with it all year long. For more information on Yun Fitness Boot Camps, go to http://www.yunbootcamps.com/getsexy.html or call (614) 432-9703.
One 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.
I bet you didn’t know that there is a specific class of vegetables that contain very specific phytonutrients that actually help to fight against abdominal fat.
Let me explain what they are and why…
First of all, if you’ve already grabbed a copy of Mike Geary’s new Fat Burning Kitchen Program then you may already know about how certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from household cleaners, cosmetics, etc can act as xenoestrogens.
Xenoestrogens are chemicals that you are exposed to that have an estrogenic effect and excess exposure can cause hormone balance disruptions for both men and women. So these can wreak havoc in the body for both guys and gals.
These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems.
So here’s where this specific class of vegetables comes in handy…
One of those cool tricks that Mike teaches in his Fat Burning Kitchen program is that cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, kale, cabbage, etc. contain specific and unique phytonutrients such as indole-3-carbinol (I3C) that help to fight against these estrogenic compounds…
And by fighting against these belly fat stimulating estrogenic chemicals, this can help you fight against abdominal fat!
So there you go… just another excuse to do what mom always told you and eat more broccoli!
In case you haven’t picked up your copy yet, he gives away at least 12 other specific foods, teas, spices, etc that help to combat the xenoestrogens and can help you to burn abdominal fat faster in his new program…
Pass this blog post onto your friends… I bet you’ll shock them with this article about xenoestrogens and how broccoli, cauliflower, and brussels sprouts can help to fight the battle against abdominal fat.
Halloween 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.
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.
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.
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.
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.
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!
Sleep is good.
And it is important. Very important! It plays a huge part in your ability to recover from a workout. Nutrition is also a huge part in your ability to recover form a workout.
But where nutrition has the ability to change and shape your body like nothing else, it also has the ability to ruin you. Likewise, so does sleep. Well, not enough of it to be exact. 
What is sleep exactly? You do it everyday, and so does everybody else. It is very important and very necessary for human function, otherwise we would be up 24/7. But we’re not. 
Some people need more to function at optimal levels, some need less.
But what is the optimal level? I’m sure you’ve heard numbers thrown around. 8 hours is best! You need 7-9 hours. Some say at least 6.
Nobody can give you a definitive answer, because everybody is different. Some people function on less then 6 hours. But are you functioning optimally? 
The body acts differently depending on the stimulus that is put on it. More stress will cause you and your body to need more sleep, but you probably won’t get it cause of all the stress on you.
But what about lack of sleep and weight loss? Is there a connection? Well, it was pretty easy to find. They do studies on pretty much anything and everything nowadays. Some studies are obviously worthless and you wonder why they even did some. But sleep and weight loss are pretty important topics separately. But is there a connection between the two?
One of the studies was done by the University of British Columbia, and it showed significantly more people are likely to be overweight if they get less then 7 hours of sleep a night.
The likely culprits for this are two hormones called leptin and ghrelin. I’ve written about leptin before and it’s affects on weight loss. Leptin is an appetite depressant, it basically tells you when you’ve had enough, and a lack of sleep decreases this hormone in your body. Ghrelin is an appetite stimulator, and it gets increased with a lack of sleep.
So if you are sleep deprived, basically you have less of a hormone that is supposed to tell you ‘you’ve had enough’ and more of a hormone that is supposed to tell you ‘give me more’. Not a good combo.
And the average number of hours per night of sleep that the average American is getting now compared to about 40 years ago is about 2 hours less.
So the point is getting your sleep! Not just for muscle recovery from a hard workout, but also to keep those nasty little hormones in c
heck. No wonder it’s referred to ‘beauty sleep’.
