Lately, I’ve had a few folks come to me about motivation issues.

Summer time can be tough. While it’s great to get outside and exercise, the warm weather can be a distraction for many. People just want to head out to the lake and chill on the water. BBQ’s are abundant and the nights get later.

Well, Craig Ballantyne (he did a post last Monday on HIIT) sent me a killer article on motivation that I thought would be perfect to share you.

Whether motivation is an issue for you or not, I highly recommend you read this.

11 Ways to Stay Motivated in Your Fat Loss Program

Please see attached the done for you press release.

Sara Bischoff, our resident gluten free guru, is back this month with an extremely important post about supporting a gluten free diet.

As an active person with Celiac Disease, I find it essential to take vitamin supplements to ensure I am getting enough of the nutrients I need to keep my body healthy. As a Celiac, you do not absorb everything you eat or ingest, so there is a great importance of taking vitamins and supplements.

I want to say thank you to the Community of Chaska, and especially to my clients as we approach the third anniversary of Expressions of Wellness Massage here in beautiful downtown Chaska.

As a way to say thank you, I will be having two specials. For new clients we are cutting prices for the entire month by OVER 25%.

I’M SO EXCITED! And, so is she…

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!

We're back again for another Chanhassen Boot Camp FREE Workout Video of the Week!

We changed up the format a bit after the break and our Look Great at the Lake Boot Camp members are LOVING IT!

OK, so what's with the title of this blog post?

Well, I'm combining two posts in one. Since it's Friday, I've got to post the Look Great at the Lake Boot Camp FREE Workout Video of the Week. But, I've also got an awesome healthy pizza recipe for you. :-)

On Monday, I shared introduced my Anti-Crunch Solution to 6-Pack Abs. We dispelled the 4 biggest myths about ab training. In case you missed it, you can read that post HERE. Today, I'm going to layout a simple step-by-step blueprint for you that will have you rocking six-pack abs by summer!
The Anti-Crunch Six-Pack Abs Blueprint:

How to Get 6-Pack Abs Without Crunches or Sit-ups
Face it- we all want a flat, sexy midsection. But for many of us no amount of crunches or sit-ups seems to get the job done. I can’t tell you how many times people have asked me the following questions:

“I do all kinds of crunches and sit-ups every day and I still have a flabby midsection. What's the deal?”

Well, before I reveal your six-pack abs blueprint, let’s first debunk some very important myths about how to get six-pack abs:

Regardless of your political views, one thing that has always struck me about President Barack Obama is his relentless daily workout routine. He plays a ton of basketball and puts in his 45-60 minute workout day in and day out. He claims it sets the tone for his entire day- that it gives him the energy he needs to grapple with the world’s problems.

This week's workout video of the week is a little extra special thanks to Sunshine & O'Neil Hampton from The Biggest Loser.

For most people Valentine’s Day is an excuse to hook-up and eat chocolate. Hey, sounds good to me too, but surely we can be more creative than that! Why not mix things up this V-Day with a fun workout you can do in the comfort of your home with your significant other?
Today I am going to demo the concept of partner training. Partner training workouts are essentially a workout that involves performing joint exercises with at least one other person or more. There are a ton of benefits to partner training, including:

Are you ready for some football?!
Super Bowl Sunday is just days away. My two favorite things about Super Bowl Sunday are the hilarious commercials and, of course, the party food.

Unfortunately, all that party food can add up to some serious calories and pack on pounds of fat. In today’s post, I’ll show you how, with just a few tweaks, to make some of those delicious treats healthier and more figure-friendly.

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

Let's go into the weekend strong with your Workout Video of the Week!
50-10 Five-Exercise Circuit powered by Workout Muse: Boot Camp Dynamite
You will alternate between 50 seconds of work and 10 seconds of rest/transition for each exercise within the circuit. Perform this 5-minute circuit up to 4x for a 20-minute total body workout.

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

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

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

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

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

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

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

It's not my intention to sell products with this blog, but when a deal this good comes along I feel I must share it with my readers...

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

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

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

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

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

First and foremost, HAPPY NEW YEAR! 2010 is going to be an incredible year and the fitness industry is going to continue to explode. Today I want to share my Top 5 Fitness Industry Predictions for 2010, but let’s start with an interesting study:

For immediate release -

Chanhassen, MN – December 28, 2009 – Justin Yule, a local Chanhassen fat loss expert and personal trainer, is launching his second Look Great at the Lake Boot Camp location at Classic Gymnastics in Chanhassen, MN on Monday, January 4th. Look Great at the Lake Boot Camp is a rapid fat loss & fitness boot camp for men and women striving to burn fat, build muscle and look great at the lake next summer. The Chanhassen boot camp program has proven better results in less time for a third of the cost of other Chanhassen area personal training services.

There are a bunch of handy damage control diet strategies that you should employ to best prevent yourself from overdoing it at the dinner table this holiday season. Use the tips below to allow yourself to stay social and to be able to indulge in moderation without splitting your pants before the New Year:
1.) Perform High-Intensity Activity Before and/or After a Big Meal or Holiday Feast

We’re officially in the midst of another winter season here. I must admit, if there’s one thing that bothers me the most about the winter (besides the sickly cold and lack of natural light), it’s the number of people who hurt themselves shoveling snow; I even heard of someone dyeing from a heart attack! We all know people who have tweaked their backs in their zealous attempts to keep a clear driveway; maybe you’re one of them.

Today I am going to reveal my Top 5 Safe Shoveling Secrets. For those of you who do not live in a cold and snowy part of the country, well, enjoy the warm weather. ? Seriously though, you can use these same tips if you do yard work or gardening.

So, without further adieu, here are my top five safe shoveling tips:

We all know how busy the holiday season can be. However, do not let yourself get caught in the trap of not working out to make more time for holiday errands and events. It is a big mistake to risk losing the lean muscle mass and strength that you have worked so hard to build and maintain.

Why?

Losses in lean muscle mass will lower your resting metabolic rate (RMR), which accounts for the vast majority (about 60 – 75%) of your total daily calorie burning.

Heart to Heart Senior Care wants to wish all of you a VERY Happy Thanksgiving! We are so thankful to be blessed by being enriched everyday by our "seniors", with their wisdom and lessons in living, it leaves us with memories that will stay with us forever! Please check our website at hearttoheartseniorcare.com for newly added services to further help the seniors in our community.

I just wanted to let everyone know that Expressions of Wellness Massage will be in downtown Carver at the small business Expo at the rec-center in Carver. This will be our 2nd year at the expo, and it's an excellent way to meet the community, and introduce wellness to everyone in attendance.

There will be free chair massage, discounted gift certificates (that make excellent christmas gifts!!!)

We will also have drawings for FREE ONE HOUR MASSAGES!!!

Ask about our special discounts for teachers, military discounts, and our discount for members of Snap Fitness in Chaska!

Local Chaska boot camp, Look Great at the Lake Boot Camp, is teaming up with their clients and St. John’s Lutheran Church in Chaska to provide relief to needy families this holiday season. In return for every frozen turkey brought in by each camper, Look Great at the Lake Boot Camp will provide a free workout on Saturday, November 21st. The turkeys will be used by St. John’s Lutheran Church to feed families in the Southwest Metro community at their annual Thanksgiving Community Dinner.

As I stood outside my husbands parents house last weekend in Montevideo I looked at a house across the street. A little old lady was already putting up her Christmas tree. It made me sad to think of her doing it all by herself, not knowing if she had family members to help her or even come celebrate the upcoming holidays with her. So PLEASE don't forget our seniors in the upcoming holiday season. Go visit seniors in your neighborhoods or go to an area nursing homes/assisted living place and bring some holiday cheer!

Tales from "our seniors"! My client "Fred",who lives alone is sooo funny, his son came into town and put 20+ moth balls up in the ceiling tiles!(which we were unaware of) When we came over it smelled like a gas leak and we called the gas company! They said it was moth balls!!! Oh Lordy! and "Fred" didn't even smell it! So my wonderful husband went over and cleaned most of them up! Moral of this story--DON'T USE MOTH BALLS IN THE HOUSE FOR MICE!!" But on a serious side, PLEASE check on our seniors once a day! It could have been a gas leak and a very bad situation!

I’ve really enjoyed discussing the Universal Laws of Success and the importance of creating a weight loss mindset over the past couple months. While there are many Laws of the Universe, I chose to highlight six.

You can review the first five laws we discussed by clicking the links below:

I wake up loving my job every day, knowing that I am going to go help a senior and put alittle "sunshine" in their lives! There is nothing more rewarding!!! So if you or if you know a senior that needs help and alittle "sunshine" in their lives, please contact me at heart-to-heart-seniorcare.com or visit my website for further information at hearttoheartseniorcare.com. Thanks! Cindy--Owner

Janell is out of town reliving her glory days today. It's her 10-year reunion with her state champion volleyball team! She's pretty excited. Congratulations babe! :-)

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

In today’s post we are going to talk about my Top 10 Grocery Shopping Tips to ensure success with your nutrition for the week! This week’s post preludes a grocery store tour happening with our Look Great at the Lake Boot Camp members next week. We will walk them through a local grocery store to show them how to put these grocery shopping tips to work.

The final details are being worked out.

Online Video Boot Camp will be here in October!

Every cause has its effect; every effect, its cause. Whatever you send into the Universe comes back. Action and reaction are equal and opposite.

Some call it Karma; others call it The Law of Attraction. Ralph Waldo Emerson called The Law of Cause and Effect, The Law of Laws. Whatever you call this Universal Law of Success know that it is the ultimate determinant of your results.

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

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.

Hey gang,

The days are a little thrown off this week. I goofed my post yesterday (set the wrong publish day), but still want to get the Fat Burning Boot Camp Workout Video of The Week out to you.

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.

I just had the great pleasure of spending the weekend with some of the most positive and successful guys and gals in the weight loss and fitness boot camp business. It was absolutely amazing to be surrounded by a bunch of doers who shared a common vision of running successful weight loss and fitness boot camps that truly change peoples' lives forever. These people aren't trying to accomplish anything. They're just going out and making it happen.

Last week I introduced the first of a four-part series for the Fat Burning Boot Camp Workout Video of The Week.

First things first. Welcome back from the awesome holiday weekend! We finally got a beautiful long weekend in MN and the summer is over. Oh well.

Today's post will be short and sweet. After all, it's Labor Day and we're supposed to be taking off, right?

It's Fat Burning Boot Camp Workout Video of The Week time!

Today's video is going to be part of a 4 week series. Let me explain.

I’m really enjoying our discussion over the past few weeks of the LAWS OF THE UNIVERSE. Personal development is a favorite subject of mine, and developing a weight loss mindset is critical to weight loss and fitness success.

Today, we’re going to discuss The Law of Rhythm.

No Ask J column today.

Last night, I had the pleasure of having my local, Chaska fitness boot camp, Look Great at the Lake Boot Camp, as a featured presenter at a Women's Wellness night.

The theme of the evening was basically that women need to start taking as good care of themselves as they do of everyone else in their lives. Women always put themselves second, third, fourth...well, you get the picture.

Janell Monson (my wonderful girlfriend, fellow personal trainer and nutrition specialist) is back for the final installment in her Nutrition Facts Label Decoded series. So far, her posts have rocked!