REAL TALK – WITH RICK LOCKE

Hey Champions!! After a very grueling two session workout yesterday (2/1/12) with great and energetic people, I was approached by one of the participants who stated that they felt they were reaching a plateau in their weight loss progression even though he/she has been busting his/her butt in our training classes. Eager to impress this person by trying to diagnose what I felt at the time was simply not enough hard work in the off days of fitness camp; I missed the opportunity to ask the tough but necessary questions. I’m normally great about thinking before actually speaking to address a question. Not so much this time.

When I got home my wife and daughter presented me with a wonderful birthday dinner and very excellent practical gifts. I notice that my gifts from them for Father’s Day, Christmas, and Birthdays have been changing over the last year and a half since I’ve become a fitness training coach with Jason at Yun Fitness Boot Camps. Now I get workout equipment and attire. This is fantastic, because they have bought into my lifestyle change. This motivates me to be a better father, husband, trainer and human being. Now, this takes us back to the questions a good trainer would have asked before jumping in and telling this person, “Do more work in the off days!”…..

1. Are you being honest with yourself when you say that you are working to your potential? Hopefully you are pushing your body during your workout. Jason Yun, owner and founder of Yun Fitness Boot camps posted a YouTube video blog about workout intensity. Check it out here: http://youtu.be/XRzjOhWUyaw

2. Are you following any guidelines for proper nutrition? Yun Fitness provides this information in the form of a Look Better Naked Nutrition Blueprint for its members. (Email if you didn’t get it)

3. Are your fitness goals realistic? Real weight loss is a steady progression when done properly. It won’t happen overnight. Change just doesn’t happen, it takes work!

4. Are you backing up your statement with facts? Progression photographs do wonders. Yun Fitness also provides members with a Body Composition consultation which consists of body circumference measurements, body fat testing, and before pictures. You can schedule this today with Jason for your first time or for a reassessment.

5. Have your family and friends “bought into” your fitness lifestyle change? This question is very important because we are products of our environment. Therefore, we must exchange our unhealthy home and work environment with one that is conducive to our new mind and body sets. Having a great support system makes all the difference. Plus it will, most likely, encourage others to change for the better.

Change can be difficult, but with hard work and an open mind it will definitely still be just that; a change. But it’s your choice: for the better, or for the worse?

My response to this person bothered me so much that I felt I needed to share this not only with the concerned party, but with everyone I know in an all out effort to help promote positive changes in our lives. It also gives me a opportunity to redeem myself and be that good trainer.

Now, in closing I would like to share with you my thought of the month. I do not claim this as mine and it is not necessarily fitness related, but just something to think about to make us all better communicators:

Why Complicate Life?

Missing somebody…….Call them
Want meet up……Invite them
Want be understood……Explain
Have questions……Ask
Don’t like something……Say it
Like something……State it
Don’t make your life more complicated by over-thinking a situation or expecting (or wanting) the other person to ask or go first. Life’s too short – Take charge……Just Do It.

STAY STRONG!!

Sincerely yours in health & fitness,

Rick Locke

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The stinger

15:00 of 5 reps of

1. lunges

2. 1-leg hip pop ups

3. burpees

4. Bridge Pikes

5. Standing band row

Results—-

Aaron 13.6- #1 all-time
Rhonda B. 13.2  #2- all-time
Cristy C. 12.4      #3 all-time
Kristin S. 12.4     #3 all-time
Tarasa 12.4          #3 all-time
Maureen G. 12.2       #4 all-time
Kelly B. 12.2          #4 all-time
Emily M 12.2        #4 all-time
Jennifer 12           #5 all-time
Emily D. 12          #5 all-time
Scott B. 11.6         #6 all-time
Bruce 11.4             #7 all-time
Katie Yun 11.2     #8 all-time
Billy 11                   #9 all-time
Robbie 11              #9 all-time
Chris 11                  #9 all-time
Paula G. 11             #9 all-time
Jeff 11                       #9 all-time
Francis R. 10.8      #10 all-time
Jason M. 10.6
Michelle 10.4
Liz 10.4
Courtney Y. 10.4
Erica R. 10.4
Diane D. 10.3
Maryann 10.2
Brent 10.1
Beth 10
Krissy 10
Steve D. 10
Alex G. 10
Laurie D. 9.8
Katie G. 9.8
Rhonda 9.6
Jennifer A. 9.6
Kimberly D. 9.6
Emily B. 9.6
Shelly L. 9.6
Julie D. 9.6
Sabrina 9.6
Sara S. 9.4
Annie J. 9.4
Sadie 9.4
Dawn C. 9.4
April 9.4
Selena 9.3
Frances F. 9.2
Shannon P. 9.2
Nina 9.2
Kara 9.2
Allen 9.2
Lindsey H. 9.2
Jamie M. 9.2
Jason L. 9.2
Michele G. 9.1
Rachael N. 9
Melissa S. 9
Peggy 9
Rick C. 9
Laurie K. 9
Heather B. 9
Matt 9
Tania 9
Deanna 8.8
Kim R. 8.6
Kaitlin 8.6
Natalie J. 8.6
Heather 8.4
Jenn C. 8.4
Shirly 8.4
Chelsea 8.3
Carolyn 8.3
Wendi 8.2
Paula R. 8.2
Ameenu 8.2
Shireesha 8.2
Hetal 8.2
Betsy 8.2
Cheryl P. 8.2
Jeannie F. 8.2
Claudia 8
Leah G. 8
Elizabeth P. 8
Ashley P. 8
Mike W. 8
Laura L. 8
Jessica B. 8
Tera 7.8
Kathy B. 7.8
Terry (M) 7.6
Ashley W. 7.4
Sara J 7.4
Bekcy 7.4
Sarah Ba. 7.4
Katie W. 7.4
Lataucia 7.4
Katie R. 7.4
Alberto 7.4
Jen J. 7.3
Stephanie H. 7.3
Priscilla 7.2
Irene 7.2
Sharron 7.2
Carol N. 7.2
Katie J. 7.2
Paula Gi. 7.2
Jasmine F. 7
Cassy 7
Mary S. 7
Kristy B. 7
Sarah W. 7
Michael B. 6.6
Gwen 6.6
Kathryn G. 6.4
Jennifer S. 6.4
Beatrice 6.2
Zach 6
Patti 6
Betty 6
Shiela 5.6
Michael S. 5.6
Brittany D. 5.4
Cassandra 5.4
Kim G. 5
Vicky 4.8
Yasir 4
Ashley 4
Erin C. 3.6
Desiree 3.4
Keri 3

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Yun Fitness Bootcamps offers simple, fat-burning solutions that are proven to work. Designed by body transformation expert Jason Yun, the programs provide structure and motivation to people at all levels of fitness. Old excuses melt away when you realize that—yes—you can do it! Not only are the programs simple to follow, they’re offered at several convenient locations and time in Hilliard, Reynoldsburg, and downtown Columbus. You can even participate online!

Here are just a few examples of what people are saying about Yun Fitness Bootcamps:

“This was the kick-start I needed to get back on track. With what I’ve learned and the motivation I’ve gained, I feel confident that I can reach my weight-loss and fitness goals.” –Jody P.

“Encouragement is the key…and [Yun Fitness Bootcamps] has it!” –Moorthi G.

“After joining, I began to see improvements in a few short weeks. I dropped over 15 pounds…and am constantly filled with more energy, stamina, and self-confidence.” –Akhil P.

So, what are you waiting for? Yun Fitness Boot Camps are enjoyable and effective. They include a variety of routines, including dynamic warm-ups, body weight intervals, and circuits featuring resistance bands, kettlebells, medicine balls, and more. Each phase lasts four weeks with a one-week break.

For schedules and more information on how you can sign up for Yun Fitness Boot Camps and receive a free two-week trial, visit http://www.yunbootcamps.com/.

Jason Yun is a certified Strength and Conditioning Specialist and Sports Nutritionist. He ownsYun Strength and Fitness Systems, LLC, and runs Yun Fitness Boot Camps in Columbus, Ohio.

Contact:

Jason Yun

Email: jyun@yunbootcamps.com

Web: www.yunbootcamps.com

Ph: 614.432.9703

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• April 29, 2011 -- Yun Fitness announces “Drop a Dress Size in 21 Days” program
• December 13, 2011 -- Yun Fitness Bootcamps announces Christmas Toy Drive workout

Brian Bolibrzuch is a 2011 graduate of The Ohio State University, where he earned a B.S. in Sport and Leisure Studies. He is experienced in training youth athletes and currently serves as the assistant men’s soccer coach at his alma mater, Bellbrook High School. During his final two years at Ohio State, Brian was the face of the University, performing as Brutus Buckeye. As the mascot, he starred in the 2010 Capital One Mascot Challenge, appeared in ESPN’s “Corso’s Surprise Birthday Party” commercial for College Gameday, and attended the 2011 All-State Sugar Bowl. Brian has also appeared as Crew Cat for the Columbus Crew professional soccer team. Outside of work, he enjoys spending time with friends, watching college sports, and traveling. Brian lives by the motto, “It’s a great day to be alive.”

Also joining the Yun Fitness team is Lauren Robinson. Lauren is a graduate of San Diego State University, holding a Bachelors of Fine Arts in English/language arts with an emphasis in education. Additionally, Lauren has obtained her Masters of Science with a degree in Educational Leadership and a Tier I credential in Educational Administration. Lauren also has her secondary educational teacher’s license and administrative license for both the state of California and Ohio. Lauren has been involved in education throughout her professional career, working as a teacher, activities director, and assistant principal. Lauren is currently working as a reading intervention instructor for Columbus City Schools. Lauren loves help the challenges of working with kids and having the opportunity to positively impact peoples’ lives.

Join Brian and Lauren and the rest of the Yun Fitness Bootcamps family to make 2012 your healthiest, fittest year ever! For more information and to sign up for your free, two-week trial, visit http://www.yunbootcamps.com/newcampers.html.

Jason Yun is a certified Strength and Conditioning Specialist and Sports Nutritionist. He owns Yun Strength and Fitness Systems, LLC, and runs Yun Fitness Boot Camps in Columbus, Ohio.

Contact:

Jason Yun

Email: jyun@yunbootcamps.com

Web: www.yunbootcamps.com

Ph: 614.432.9703

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Columbus, Ohio- We’ve seen it on TV– people losing hundreds of pounds and transforming their bodies and lives right in front of us. What would you do if that opportunity came to Columbus? Would you sit idly by and watch your friends and neighbors change their lives, or would you join them?

This isn’t a pipe dream. It’s a reality.

Jason Yun, owner of Yun Strength and Fitness Systems in Columbus, Hilliard, and Reynoldsburg, has just announced his partnership with Personal Trainer Food also known as The Meal Movement– the hottest pre-made meal delivery system in the country– Fitness Consulting Group, and the Fitness Revolution franchise to put together their first ever National Transformation Contest.

Yun says, “I love helping people change their lives. Unfortunately there is so much misinformation out there, and many struggle with finding the right knowledge to make positive changes. This contest is going to help a lot of people make big changes in their lives and hopefully inspire many others to do the same. Nutrition is the biggest part and most difficult for most people, and I’m extremely thankful to have the Meal Movement on board as our National Sponsor.”

Yun has also teamed up with quite a few local businesses to offer local support throughout the community and also plenty of prizes to the contestants.

The contest, which will kick off on January 23rdall throughout the country, is an 8 week long, life changing event, consisting of proven training programs and workouts, and of course, a nutrition program designed to boost metabolism and promote healthy lifestyle changes.

The goal is for contestants to develop habits that will allow them to turn back the clock, add years onto their lives, and feel confidently about their bodies.

‘It takes 21 days to form a habit,” states Yun, “weather that habit is good or bad. Hopefully with this contest and myself and all of my trainers support and accountability we can make fitness and nutrition a good habit for everybody that enters and really change some lives in the process. Because it isn’t just the person in the contest who loses all the weight who’s life changes, it’s people in their lives as well. Health and fitness affects everybody it touches!”

Over 100 fitness facilities throughout the country will be involved, and the winner at each location will be evaluated for the opportunity to win a national grand prize of being the spokesperson for The Meal Movement and Personal Trainer Food.

The real winners, however, will be the participants and their families. “This isn’t just a quick fix. We want to help these people get their lives back,” said Yun.

“This is our 5^th Transformation Contest overall. You can go to the contest page and see all the past finalists and winners at http://www.yunbootcamps.com/getsexy.html .”

Of course, if you want to do more than just follow along, the National Transformation Contest is open to all applicants who wish to enter. For more information on how to transform your body and your life, contact Jason Yun Fitness @ 614-432-9703 or jyun@yunbootcamps.com

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The boot camp will benefit local children and families through 2hands.org, a free community resource that links those in need to those with giving hearts.

The event will take place from 10:00 – 11:00 a.m., at Yun Fitness Bootcamps/Athletic Revolution, 4601 Leap Court, Hilliard. This event is free of charge; however, participants will donate at least one new, wrapped toy to take part in the camp. After the workout, the toys will be distributed to deserving children in the Columbus community. Participants are also encouraged to wear their Christmas or holiday gear to the workout. Boot camp founder Jason
Yun reminds campers that “ugly sweaters” make great workout gear!

Participants can expect a great workout for a great cause. Trainer Jason Yun will take the class through a dynamic warm-up as well as a complex workout of intervals and circuits using body weight, resistance bands, kettlebells, partner work, and more.

There’s still room for you! To register for the Yun Fitness Bootcamps Christmas Toy Drive Workout, visit http://www.yunbootcamps.com/columbustoydriveworkout.html.

Jason Yun is a certified Strength and Conditioning Specialist and Sports Nutritionist. He owns Yun Strength and Fitness Systems, LLC, and runs Yun Fitness Boot Camps in Columbus, Ohio.

Contact:

Jason Yun

Email: jyun@yunbootcamps.com

Web: www.yunbootcamps.com

Ph:
614.432.9703

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Great job everybody
If I missed you please let me know. We’ll do it again in week 3 to see how you’ve improved.

Check out the record board here

Women

Brittny 120 #1 all-time
Jenny M. 85 Still # 4 all-time
Sharron 84
Jen H. 83
Tracy 81
Heather B. 81
Sadie 78
Dawn E. 77
Michele W. 77
Diane 76
Rachel B. 76
Cheryl L. 75
Denise 74
Bonnie M. 73
Katie S. 70
Christy C. 70
Rhonda 68
Katie Y. 68
Dawn C. 68
Stacey 67
Lynette 67
Jennifer A. 67
Betty 66
Tara P. 65
Jennifer J. 65
Heather B. 64
Robbie 63
Liz 63
Heather L. 63
Amy T. 62
Kim R. 62
Erin C. 62
Rena 60
Tammy 60
Jessica 60
Courtney H. 60
Molly 60
Julie B. 59
Tarasa 59
Valerie 59
Carly M. 57
Suzanne 56
Casey 56
Jen C. 55
Ann 55
Starla 53
Courtney Y. 52
Kim P. 52
Jamie M. 52
Bethany 52
Courtney F. 52
Melissa M. 51
Christy C. 51
Shaphon 51
Tianna 51
Kim G. 50
Jeneney 50
Diana C. 50
Keisha 50
Theresa W. 50
Wendi 50
Jennifer Sm. 48
Mona 47
Jeanna 46
Paula Gi. 45
Robyn L. 45
Nilsa 44
Sireesha 43
Deenna 42
Rachael S. 42
Gwen H. 42
Tania 40
Monica 38
Kim S. 38
Layla 35
Lindsay 35
Doruia 35
Cynthia B. 35
Brenda L. 35
Tosan 35
Miya 33
Jayuanna 32
Mitzi 31
Chris C. 28
Amanda 25
Terry S 18

Men

Richard 83 missed it by 3
Brian M. 75
Scott 73
Ronyelle 73
George 73
Alberto 70
Matt D. 68
Daniel M. 65
Bill Z. 64
Brent 63
Steve D. 61
Rick C. 57
Terry 53
Steve S. 53
Matt 53
Jason 50
Tyler 50
Zach 47
Michael B. 42

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• October 23, 2011 -- Record Board Results 8′s are great

Awesome Work Everybody!

Let me know if I forgot you

Check out the record board here:

Women

Lauren 8 #1 all-time
Dawn E. 7 2/3 #2 all-time
Kaitlin 7 1/3 #3 all-time
Diana C. 7 #4 all-time
Jenny M. 7 #4 all-time
Rhonda 6 2/3 #5 all-time
Paula G. 6 2/3 #5 all-time
Annie 6 2/3 #5 all-time
Emily 6 2/3 #5 all-time
Lenneter 6 1/2
Courtney 6
Diane 6
Sara 6
Kimberly R. 6
Sharron 5 2/3
Leah 5 2/3
Kelly B. 5 2/3
Maureen 5 2/3
Jennifer S. 5 1/3
Katie 5 1/3
Amanda 5 1/3
Tara 5 1/3
Jodi T.P. 5
Priscilla 5
Emily D. 5
Tronna 5
Sandie 5
Tracy 5
Amy 5
Dawn S. 5
Rachel 5
Laurie 5
Cheryl P. 5
Tamara 5
Christy C. 5
Jen C. 4 2/3
Jamie 4 2/3
Courtney 4 2/3
Katie L. 4 2/3
Jacquandra 4 2/3
Emily 4 1/3
Natalie 4 1/3
Paula Gi. 4 1/3
Rena 4 1/3
Holly 4 1/3
Tarasa 4 1/3
Maria 4
Niveen 4
Tiara 4
Nicole D. 4
Chelsee 4
Jamie M. 4
Carly 4
Catherine 3 2/3
Juana 3 2/3
Amanda 3 1/2
Holly E. 3 1/2
Ramya 3 1/3
Siressha 3 1/3
Kathy 3 1/3
Danae 3 1/3
Jessica B. 3 1/3
Echelle 3 1/3
Angela H. 3 1/3
Michele W. 3 1/3
Jennifer Sm. 3
Kelly J. 3
Kim P. 3
Keri 3
Michelle M. 3
Betty 3
Carol 3
Tania 2 2/3
Kassandra 2
Kim R. 1 3/4

Men

Steve D. 6 # 3 all-time
Bill 6 #3 all-time
Alberto 5 2/3 still #4 all time
Steve S. 5 1/3 #5 all-time
Mohamad 5 1/3 still #1 all-time
Brian M. 5 1/3 #5 all-time
Ashish 5
Rick C. 5
Allen 4 2/3
Michael 4 2/3
Brent 4 2/3
Matt 4 2/3
Richard 4 1/3
Terry 4
Shayne 4
David 4
Wayne 4
Allen R. 4

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The honor was bestowed on him because of his dedication to his trade, his clients, and the fitness industry. Don’t miss your chance to let Yun’s knowledge and dedication help you reach your weight and fitness goals! The final boot camp phase of 2011 begins November 14.

This popular program has helped your friends and neighbors in Columbus to burn fat, lose weight, and look better naked. “When I get home from boot camp, I am full of energy and happy,” says camper Nancy Kreemer of Reynoldsburg. “I’m energized until the next class.”

“The workouts are fast, fun, and much more challenging and effective than any boring gym workout,” adds Jess Bilderback of Columbus.

The results are in—Yun Fitness Boot Camps are enjoyable and effective. They include a variety of routines, including dynamic warm-ups, body weight intervals, and circuits featuring resistance bands, kettlebells, medicine balls, and more. The camps are offered at convenient morning and evening times throughout the week, and each phase lasts four weeks with a one-week break.

Don’t let the holidays derail your weight and fitness goals this year! Join the last phase of 2011 and take control!

For schedules and more information on how you can sign up for Yun Fitness
Boot Camps and receive a free two-week trial, visit http://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 Boot Camps in Columbus, Ohio.

Contact:

Jason Yun

Email: jyun@yunbootcamps.com

Web: www.yunbootcamps.com

Ph:
614.432.9703

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By E. Stam

The Paleolithic Diet — or the Caveman Diet — has been gaining in popularity in the last few years, with many swearing by its health and weight-loss benefits. The premise behind the diet is that we should eat as our Paleolithic-selves did nearly 40,000 years ago: A diet consisting of all-natural foods, primarily meat, vegetables, fruits, nuts, and seeds. Since we lived as hunter-gatherers, grains and legumes — even the unprocessed kind — weren’t a part of our diet, and proponents of this eating plan claim that our bodies have not evolved to be
able to digest these kinds of foods. Therefore, many suffer from food intolerances to these items, including wheat, peanuts, and gluten, and others simply carry excess weight from an inability to properly digest these items.

Whether you agree with the premise behind the diet or not, many have claimed to lose weight by following the plan, likely because of its emphasis on all-natural, unprocessed foods that are high in lean proteins and healthy fats and are low in processed carbohydrates and sugars. Here are some of the benefits that a Paleo-eating plan can have to help you lose weight quickly:

Controls Hormones

Insulin resistance and other metabolic disorders play a key role in our nation’s obesity epidemic. Finding ways to regulate your body’s response to insulin — primarily through the types and quantities of carbohydrates you eat — can help you better manage your weight and improve overall health. Limiting processed grains — such as white flours, sugars, and cereals — as the Paleo-diet recommends can improve your body’s ability to appropriately regulate insulin in your body. Insulin resistance can lead to weight gain (insulin regulates the way your body burns and stores fat) and other imbalances in health, such as low energy, sleep disturbances, and fertility issues.

Reduces Inflammation

Many people report an intolerance to foods such as dairy and gluten, which can promote
inflammation and fat storage in the body by altering the body’s pH balance. It is estimated that many more people suffer from food intolerances than are aware of these issues. The paleo diet emphasizes increased consumption of all-natural fruits and vegetables, which can help reduce inflammation in the body, leading to greater health.

Improves Digestion

Because the Paleo-diet emphasizes high consumption of fruits and vegetables, it helps to
improve digestion. Improved digestion leads to lower inflammation in the body, greater energy, and less retention of excess water. Improved digestion can also contribute to a more efficient metabolism, including better processing of fats and sugars. All of this can lead to weight loss.

Promotes Healthy Fat Intake

Long gone are the days that eating low fat meant gaining less fat. Nutritionists understand
now that proper consumption of healthy fats can actually boost fat burning, whereas extremely low-fat diets can promote fat storage. The Paleo-diet emphasizes consumption of healthy fats such as mono and polyunsaturated fats, Omega-3s and Omega-6s.

Encourages Protein Consumption

The Paleo-diet emphasis on lean meats encourages consumption of lean proteins that can help build muscle. Many Americans do not eat enough protein, or they eat unhealthy
sources of protein that contain saturated fats and hydrogenated oils. Lean proteins like fish, poultry and grass-fed beef — all encouraged on the Paleo-diet — can help to build healthy muscle, which will increase resting metabolism rates to lose or maintain weight and will promote overall health and strength in the body.

Emphasizes Mindful Eating

Finally, the Paleo-diet can help many to lose weight through its emphasis on mindful eating
and proper portion control. The diet encourages people to eat only when truly hungry — not because food is available or because it is the normal time to eat. The diet encourages eating only when truly hungry and only until satisfied. These are healthy eating tips for anyone looking to lose weight or to maintain a healthy weight long term.

Have any of you had experience with the Paleo-diet? Did you find that it helped you to lose
weight quickly? Tell us about your experience in the comments!

 Bio:

Erinn Stam is the Managing Editor for nursing grants and scholarships. She attends Wake Technical Community College and is learning about government nursing scholarships. She lives in Durham, NC with her lovely 4-year-old daughter and exuberant husband.

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