Boot Camp Manual Camp Manual.pdf · to Yun Fitness Boot Camps! I can assure you it will be one of...

2008-2009 All Rights Reserved Yun Strength and Fitness Systems, LLC. Jason Yun

Your Boot Camp Manual

Your personal guide to jump-start your

progress into the body you’ve always wanted

Yun Strength and Fitness Systems, LLC Jason Yun

[email protected] http://jasonyun.getprograde.com

http://www.YunNutrition.com


Let me be the first to congratulate you on your decision to become a healthier, leaner, happier, stronger person. Welcome to Yun Fitness Boot Camps! I can assure you it will be one of the best decisions you have made in your life. I am happy you chose me to help assist you in your body transformation. This manual is designed to go over some important information that has been covered in past camps, and will get you up to speed with the current group of campers. By receiving this booklet you probably have already seen the blog with the pictures, videos and workouts and were not scared off. Boot Camp is not for everyone. The workouts are challenging, your muscles, mind, and entire body will be challenged. Your muscles and body will feel it, especially the first couple of sessions. But as long as you stick with it, you will earn a great sense of accomplishment. It is a process, and it takes time. You can’t go from Kindergarten to getting your Master’s Degree in one month. But, with time you will be stronger—physically and mentally; you’ll be fitter than you have ever been, and with the guidance of your instructor and this manual you will be on your way to the body of your dreams! But in order for that to happen, two things need to occur on a regular basis. First is consistency, and the second is effort. Without those results will be minimal at best. Let’s talk more about consistency and effort. Consistency by definition is the ability to maintain a particular standard, or repeat a particular task with minimal variation. Well, with our bootcamps minimal variation is out because everyday is different. But the main point is if you show up to camp regularly you will see results. It is the most important factor. You need to make training a part of your lifestyle, and it needs to be a priority.


Effort is the use of physical, or mental energy, in order to achieve a particular goal, or overcome a particular difficulty. Effort in my mind equates to intensity. Intensity is the most important factor when it comes to training success. The body needs to be challenged to change. Easy isn’t go to cut it. Intensity is different for everybody. Not everyone in camp will be able to perform at the same level. That doesn’t mean everyone isn’t as intense as the other. Just bring your best for the day, consistently, and watch your body transform before your eyes and other people’s eyes. Here’s an important point to remember: consistency and effort do not just apply to the actual training in Bootcamp. You can easily sabotage your efforts in camp by neglecting your nutrition. Nutrition is even more important when it comes to body change. Which is why every week I give a handout about a nutrition related topic. Most of these tips come from our Metabolism Makeover Nutrition Course that will be discussed in more detail later in this manual.

Policies and Procedures

Forms

When you sign up for camp, you are taken to a webpage that has a form to download and fill out. You must bring this form to the first day of camp, or you may fill them out electronically and email them to me.


You can download these forms at: http://www.yunbootcamps.com/infoforcamps.html or http://www.yunfitnessbootcamps.com/infoforcamp.html Payment Policy

Campers are required to pay for their spot in Bootcamp on or before the first class session of any new Phase (unless previous arrangements have been made). Payment methods accepted are PayPal, check, or cash. You have the option to sign up for monthly automatic billing, which will be considered the bootcamp membership, or you can sign up on a per class basis. The Bootcamp Membership will be pro-rated throughout the year, and will be charged every 30 days. You have the option to cancel at anytime, but must do so 10 days in advance to the next scheduled bootcamp session. A 10% discount is included with the bootcamp membership. The benefits of the bootcamp membership are convenience for both you and I, it’s cheaper than paying per camp, and you are locked into the price even if there is a price increase. Missed Class Policy

Camper has the right to make up a missed class only during the 4 weeks of a particular Phase. Once a new Phase is started that class you missed in the previous Phase is forfeited. Class can be made up only during times when classes are offered. Currently classes are offered Mondays- 6 am and 7am and 530 pm and 630 pm. Tuesdays- 530 pm and 630 pm. Wednesdays- 6 am and 7 am. Thursdays- 530 pm and 630 pm. Fridays- 6 am and 7 am.

If you signed up for 3x a week plan, you are entitled to 12

total classes: so if you missed week 1 of camp you can still


make up all 12 classes in the next 3 weeks. 2x a week= 8 total classes. 1x a week= 4 total classes. Cancellation Policy Camp will be cancelled if safety is compromised due to lightening, thunder, excessive rain, tornadoes, hail, or meteors. Camp will meet in light rain. Since you may not live where camp is being held, please show up and then we will decide weather it needs to be rescheduled. This applies to outdoor camps only. Indoor camps will be cancelled due to bad driving conditions arriving from snow, black ice, ice, sleet, and any other crap that Ohio decides to throw at us. Please check your local radio stations and news channels, if the school district where camp is held is canceled, not delayed, then camp will be canceled. Also check your emails as I will try and send one as early as possible to notify you. Refund Policy

Your satisfaction is assured through our no risk, 100%, ironclad money-back guarantee. If for any reason, you are not thrilled and satisfied with Yun Fitness Boot Camps, just let me know, and we will refund 100% of your purchase price. No hard feelings. Don't decide now if this fitness camp is for you. Sign up and give it a try. If it doesn't meet your expectations, save you money (think about all the other programs and information you've purchased in the past), time, frustration, don't worry. You get everything you paid-- back. You have nothing to lose and everything to gain. You must ask for your refund within 14 days of the Camp starting. Bring a Friend Day Policy You have the option to bring a friend to camp to try it out with you. You may bring 1 friend each week on the second day of camp for that week. The friend must bring the forms that we mentioned previously. And you can only bring the same friend once during the 4 weeks.


New Campers Policy New campers are given a trial period where they can try the camp out at no obligation to them. The trial period right now is 2 weeks. The reason I am doing this is I want you to make sure the class is for you. I am confident it is as I set up my class to work with any and every body’s fitness level. But anything new is definitely scary, and investing time and money into something you don’t know much about is asking a lot. Which is why I offer the trial period. But I’m confident you’ll love it and look forward to coaching you to your dream body! You can sign up for the trial period on the calendar page at: http://www.yunfitnessbootcamps.com


Nutrition Nutrition, as mentioned before, is the most important aspect of a fat and weight loss program. Even if you are trying to gain weight it is the most important aspect. The ratio I like to give is 50% nutrition, 30% rest/recovery, 20% exercise. All 3 are important, if any one is missing results will not be as profound, and will eventually stagnant. You should have already received the free fat loss report with 8 tips in it on how to rev up your metabolism. If not go here to download it: Http://www.yunbootcamps.com/fatlossreport.html Even though it is the most important, it is also where most people struggle. This is also the area that my company spends most of the time researching and educating. I have come to the conclusion that I need to have an nutritional education program along with the bootcamps to be all encompassing and give our campers the best possible chance for success. That’s why I have decided to offer the Metabolism Makeover Nutritional Course. It’s a 12-week course that meets weekly and goes over every possible topic you will ever need to know about eating right. It is by no means a diet. Diets only work for a small period of time, before your body adjusts, and eventually plateaus. This program teaches you a lifestyle. The makers of Prograde Nutrition, who I firmly endorse, believe in, and use on an everyday basis, conceived it. It’s a nationwide program that has been successful over and over again, mostly due to the social support and the continued education. It took a while to find a program that has the same beliefs and principles as Yun Strength and Fitness Systems, LLC, but I have found it, and will proudly be offering it to you, starting January 7, 2009. Start the New Year off right. You can read more about the program here:


http://www.YunNutrition.com

Resistance Training

When it comes to exercise resistance training is your #1 option. Weather it be losing body fat or weight, toning up areas, gaining strength, and building lean muscle mass. Muscle is your metabolism. The amount of lean muscle tissue you have determines how fast your metabolism runs. You want to have as high a metabolism as possible in order for your body to burn fat naturally throughout the day. In Bootcamp resistance training takes place in a variety of ways using a variety of implements. But it is set up in a way that will burn the most body fat at the same time. You’ll usually encounter resistance training in the form of circuit stations. Various equipment is used, such as bodyweight, kettlebells, sandbags, Iron Woody Bands, medicine balls, heavy bags, Equalizers, and more. The most important factor when it comes to resistance training is performing it correctly. With the correct form and posture. Incorrect lifting technique can lead to muscle imbalances and injury, and that will lead to time away from Bootcamp—remember consistency?

What else can resistance training do for you:

• Increased bone density (very important for you women) • Increased lean muscle


• Decreased body fat stores • Increased metabolism • Reverses the aging process • Increased strength • Increased endurance • Decreased blood pressure • Decreased stress levels • Improved posture • Increased self-esteem

Interval Training

Interval training, like resistance training, will be something you will see everyday while at Bootcamp. These 2 forms of training are simply the best for sculpting a lean, mean physique. And the best for burning body fat. And they are usually combined in some sort of fashion for even more added benefit. You probably have done some form of cardiovascular exercise in the past. You know, running on a treadmill or outside, riding an elliptical bike for long extended periods of time hoping to burn off body fat and improve your endurance. The major problems with this type of training is that it takes a long time, 30-60 minutes, and once you stop the exercise you stop burning fat. There isn’t enough of an oxygen deficit created. Now when you do interval training, where you train for a short period of time at maximum effort and then rest for a certain period and repeat, the oxygen deficit is so great that sometimes it can take up to 36 hours to return back to normal. So you’re burning extra body fat for the amount of time that it takes your body to recover back to normal, and once it does it still continues to burn body fat all day when you aren’t engaged in physical activity. Regular cardio just


isn’t intense enough to solicit such results. Plus all the research points to interval training being far superior to cardiovascular steady state exercise. Another benefit of interval training is the time factor. Due to the intensity your workouts will be shorter in time. Letting you do more things you want to get done. You won’t burn as many calories during the actual session compared to a cardio session, but the post-exercise calories you will burn when at rest will be far greater than the cardio exercise. I get into greater detail about this in my newsletters, so stayed tuned to those. But the important thing to remember with intervals in Bootcamp is that they are time based. If you are a beginner, please don’t try and keep up with the more advanced campers. You’ll only get discouraged, and likely will not continue. Start out slow and progress from class to class, and you will see remarkable improvement from Day 1 to Day 12. I guarantee it!

Measuring Progress

This is a very important part of Bootcamp. You want to make sure you are progressing, and moving towards your goals. One of the ways to sabotage yourself is by weighing yourself daily. Don’t do it! Weight fluctuates hourly. You should be more concerned with how you feel and how your clothes feel on you. And if you are completely new to Bootcamp training, remember that you will be building more lean muscle then ever before, and burning off more fat then ever before. So the scale would not be a good indicator of progress, and will only bring your confidence and self-esteem down.


I do perform an assessment. I take your weight, body fat, and girth circumferences. Also a couple of fitness and flexibility tests are included. The cost is $30 for the assessment. If you would like more information on it you can go here: http://www.yunfitnessbootcamps.com/bodyfattest.html or http://www.yunbootcamps.com/bodyfattest.html

How do your clothes feel? This is a great way to gage your progress. With Bootcamp training, your muscles are going to start changing shape and fat is going to start vanishing. So clothes will obviously fit better on your body. Before starting Bootcamp try and fit yourself into something you haven’t been able to fit in for a while. See how it feels, and then periodically keep trying it on. This method tends to give more satisfaction than scale weight. But don’ become obsessed with it and do it everyday, you’ll only get frustrated, just like the scale.

How is your energy level? One thing you will notice with consistent exercise is that your energy levels will start to rise. You will feel it within the first couple weeks. That is what effective, intense exercise can do for you. If however, you still don’t notice an increase it probably has something to do with your nutrition. Follow the handouts and newsletters for tips on how to improve in these areas. With sound nutrition and Bootcamp workouts, you will quickly have more energy and will notice it with all the extra things you get done everyday.


How is your confidence/self-esteem? Exercise is a natural releaser of stress. When you’re stressed out, you don’t feel good, you have a bad attitude. Exercise tends to change your attitude. You become a more positive person. You have a better outlook on the day ahead of you, or the day behind you. Confidence grows with each Bootcamp workout, especially on camp challenge days. These days exercises/workouts are repeated 2 weeks apart, most campers smash their previous bests, because they did it once and now know that they can do it again and push through comfort zones to new heights. Believe me, if you stick with it, over the course of time you will accomplish more than you’ve ever imagined, and walk taller knowing you can.

Yun Fitness Bootcamp Staple Exercises

The following exercises are staple exercises that you will see repeated throughout the camp sessions in one variation or another, or two or three. Squat This exercise is known as the king of all exercises. It requires strong hips, quadriceps, hamstrings, glutes, calves, abdominals, obliques, and low back. Standing with your feet shoulder width apart, or wider, feet slightly angled out. Weight should be on your heels and the instep of the foot. Look strait forward at all times.


Start the movement by pushing your hips back and then squatting down. Just like sitting down on the toilet. Squat down as low as possible, breaking parallel is best. Once you reach the bottom, reverse direction and push yourself back up. Again all weight is on the heels and instep (bony part of outside of foot). Keep your chest up at all times, look strait ahead, and back is arched not rounded. Exhale on the way up. Knees should not pass the toes in the bottom position. Try to keep the knees from caving in during the decent.

Pushups

The good ‘ol pushup. Everybody knows what it is. It requires a strong chest, triceps, anterior shoulder, and core muscles. Position yourself in a strait plank position with elbows fully extended and on your toes. Slightly tuck your elbows in. From this position drop down until your chest is in contact with the


floor, or 1-2 inches above. Maintain the strait plank position the entire time. Reverse direction once chest reaches the bottom and return to starting position. You can either do these in the full position described above, or on your knees. How many pushups can you do in a row? The record is 10,507 by Minoru Yoshida set back in 1980.

Bridges/Planks

This is an exercise designed to train your body’s core. Mostly the abdominals in the correct way they were intended for. The abs main function is not to ‘crunch’ but to stabilize the spine. This exercise will test you to the brink, but will also help strengthen your core and improve your posture like no other.


To perform simply get into the top of a pushup position. Now drop your elbows, with your elbows directly underneath your shoulders. Now you simply hold this position. Make sure your body is in a strait line, like a bridge or a plank. Make sure your butt doesn’t protrude up in the air that will cause you to lose the effectiveness of the exercise. This exercise can also be done on your knees, or on your sides to emphasize more of the oblique muscles.

Overhead Press This exercise works the front and side of the shoulder (deltoid), the triceps, the forearms and fingers, the abs, and the low back. How to start is with feet hip width apart. Keep stomach tight by pressing out; do not suck in the stomach. Knees are soft (slight bend). Press the implement up and over your head until full extension is reached. Exhale on the way up. Kettlebell expert, Mike Mahler, demonstrates this one for you


below.

Squat Thrusts/Burpees

This exercise is a bodyweight movement that will get your heart pumping and set your muscles on fire. The burpee is pretty much a squat thrust with a jump. It is one of best overall conditioning exercises you can do. To start simply squat down to the floor with your hands in front of you. Now kick your legs back, so that you are now in the top position of a push up. Now jump your legs back, and stand up for the squat thrust and jump for the burpee. Then simply repeat. Picture of the squat thrust is below.

Kettlebell Swing

Kettlebells are an implement that you will see almost daily, so get used to them. They are by far by favorite implement to train with myself. The swing is the basic dynamic (fast)


kettlebell exercise. It requires explosive hips, strong low back, glutes, hamstrings, quadriceps, and grip. Also requires the abdominals and obliques to strongly stabilize your body as the weight is swinging back and forth. Start with feet wider than shoulder width apart. Hold the kettlebell between the legs. Start by pushing the hips back and doing a to 1/3 squat at the same time bringing the KB back with your hips. Then explode in the opposite direction, popping the hips and swinging the KB upwards towards the sky. The harder, you pop your hips the higher the bell will go. Also the more muscles you will pull into play. KB should fly up to at least the bottom of the stomach, depending on the weight. Arms are not doing anything except going for a ride. You should not feel this in your arms or shoulders; this is mainly a hamstring, glutes, hip, and low back exercise. It is not supposed to be done slowly. Once the bag reaches the top, let it come back down and through the legs at it’s own pace—do not try and slow it down. Keep the chest up and always look strait ahead. Looking down throws your balance off. Weight should be on the heels at all times. Video of swings: http://tinyurl.com/6aalpp http://tinyurl.com/5avxa9


Medicine Ball Slams

The medicine ball is also another implement that is used on an almost everyday basis. It is simply a weighted ball. The slam is simple enough, and a very good conditioner, and one of the fun exercises in camp. To perform simply take a med ball, bring it over your head, while simultaneously extending the hips fully. The reverse the direction bringing the ball down while pushing the hips back slightly and then slamming the ball into the ground. Fellow campers Scott and Katie demonstrate below. Video of slams: http://www.youtube.com/watch?v=wZR8BnI5KyA


Sore Muscles

Muscle soreness is a good thing. It lets you know that the workout you did was good enough to break down the little muscle fibers in your muscles, and now the muscles are repairing themselves to get stronger and better able to handle the challenges of Bootcamp. Even if you are in good


shape you can expect soreness to occur, especially if you are not used to doing Bootcamp style workouts. Some things that can help you with muscle soreness during your times away from camp are: Massage—I will go over the technique of foam rolling after some of the classes. This is an excellent way to help repair the muscle tissue and also unknot any tight and stiff areas. Water—Make sure that you are fully hydrated at all times. It will help flush your system out of any byproducts that may have formed during your workout. Nutrition—Especially your post workout meal. Skipping this will cause the body to have to try extra hard to repair themselves, most of the time unsuccessfully. Because when something in your body has to work overtime, it means it’s taking away from another vital process that your body needs for function. I will discuss post workout meals later in the supplements section.

Yun Fitness Boot Camp Record Board

The record board is something that every camper strives to get on. It is on the website for others to stare at in


amazement. Record board days for Bootcamp are currently Monday for the morning and Thursday for the evening. A challenge is set and the campers have a chance to give it there all to set a new record or a personal record. Even if you don’t set a camp record, breaking a personal record is something to strive for. It shows you the progress you are making, and makes you feel great! Records as of December 31, 2008:

# of Push Ups 1:00

Name Total Date

Jess B. 61 9/08

Janet G., Connie C. 53 12/08

Ram, Moorthi 50 10/08, 9/08

Karen Z. 49 12/08

Katie P., Katie C. 48 12/08, 10/08

# of Push Presses 2:00

Name Total Date

Melissa D. 70 10/08

Melissa M. 66 10/08

Scott C. 62 9/08

Moorthi 60 9/08

Janet G. 57 9/08


# of Push Presses 1:00

Name Total Date

Scott C. 52 12/08

Melissa D, Lisa D. 43 12/08

Melissa M 42 12/08

Ellen A. 40 12/08

Janet G. 36 12/08

# of Squats 2:00

Name Total Date

Janet G. 122 12/08

Mary Ann 120 10/08

Karen Z. 115 12/08

Katie C. 104 10/08

Lori F. 100 12/08

# of Medicine Ball Slams 2:00

Name Total Date

Katie P, Adam W. 80 11/08

Scott C 74 11/08

Venkat, Lisa D. 69 11/08, 12/08

Jess B, Ed M. 67 9/08, 12/08

Janet G. 66 11/08


# of rounds Fitness Circuit 7 pushups, 14 bicycles, 7 burpees

Name Total Date

Katie C. 8 10/08

Paula G. 7 10/08

Nancy K. 6.33 10/08

Jess B, Janet G, Scott C. 6 9/08,

12/08

Susan D. 5.67 12/08

# of Squat Thrusts 5:00

Name Total Date

Jess B. 113 8/08

Janet G. 105 11/08

Venkat 83 8/08

Paula G. 82 8/08

Mandy W. 79 10/08

# of Squats :90

Name Total Date

Janet G. 89 11/08

Katie C. 80 8/08


Lori F. 73 11/08

Paula G. 71 11/08

Mandy W, Karl T. 70 11/08, 8/08

# of Reverse Crunches :90

Name Total Date

Adam W. 74 11/08

Renee F. 67 11/08

Jess B. 64 8/08

Janet G, Katie P. 63 11/08

Lori F, Paula G. 56 11/08

Supplementation

When it comes to changing the way you look fast, supplements are one of the key factors. But the supplement industry can be a confusing one. So many different companies, and yet even more products to chose from. Where do you start? Which one do you take? I myself, and my company, Yun Strength and Fitness Systems, LLC had the same problems too. Trying out different companies and products but never really finding one that I loved. But in April 2008, I found a company that really is above the rest, both in quality and satisfaction. That company is Prograde Nutrition. This is the same company that created the Metabolism Makeover program that I will be teaching starting in January 2009. I recommend at least getting the Health Package that Prograde offers. These 2 supplements, VGF 25+ and EFA Icon,


are the foundational supplements that I believe everyone should be taking, not just for body composition and looks, but also for health reasons. Working with clients for many years I know that looking good is of prime concern to most people, but what good is looking good if the body falls apart well before it is supposed to? These 2 supplements ensure that the body is supplied with the right amount of everything it needs to be 100% healthy and will help you start burning extra body fat because now you have all the nutrients you need which let the body do what it is supposed to—burn fat (plus the EFA Icon is a natural fat burner). But please read the following pages to find the right supplement fit for you. To view the Health Package go to: http://jasonyun.getprograde.com/specials

Multivitamins Why do people need to take a whole foods multivitamin?

Consistent use of multivitamins and other key supplements can promote good health and help prevent disease, according to a comprehensive new report released by the Council for Responsible Nutrition (CRN). The report found that ongoing use of multivitamins (preferably with minerals) and other single-nutrient supplements (like calcium or folic acid) demonstrated quantifiable positive impact in areas ranging from strengthening the immune system of highly vulnerable elderly patients, to drastically reducing the risk of neural tube birth defects such as spina bifida. The 100-plus page report -- titled The Benefits of Nutritional Supplements -- reviewed more than a decade's-worth of the most scientifically-significant studies measuring the health benefits of multivitamins and other nutritional supplements, including antioxidants (vitamins C and E), calcium, long chain omega-3 fatty acids (fish oils), vitamin D, vitamins B-6 and B-


12, and folic acid. The American Medical Association has also recently evaluated the medical literature and has recommended that Americans consume a one-a-day multivitamin in order to promote general health. But the problems with regular (synthetic) multivitamins is that they were meant for sedentary individuals, and often settle in our stomachs and go undigested or poorly absorbed because they are rejected by the liver as a non-food item. Why are there different formulas for men and women?

While many of the health concerns that we face today are equally important to men and women, there are a number of health issues that apply to only one or the other. Today, one of men’s major health considerations is prostate health. Similarly, women are more focused on breast cancer prevention and symptoms relating to menopause and premenstrual syndrome. VGF 25+ for Men and VGF 25+ for Women take these differences into account. VGF 25+ for Men and Women Benefits: – Provides complete daily nutritional supplement foundation – Provides essential vitamins, minerals, enzymes, amino acids, phytonutrients and whole food concentrates for optimum health unique to men/women – Alleviates vitamin deficiencies – Increases energy levels – Helps maintain healthy metabolism – Whole food base aids assimilation of nutrients – Supplements the lack of nutrients (fruits & vegetables) in your diet – Balance of ingredients – Replaces the nutrients depleted by stress – Doctor formulated – VGF25+ provides the optimum daily nutritional supplement foundation for men and women. – VGF 25+ contains six classes of nutrients required for maintaining optimum health: vitamins, minerals (macro and


trace), enzymes, amino acids, phytonutrients and whole food concentrates. – VGF 25+ with its base of whole food concentrates ensures quick absorption of all the essential nutrients. – Whole food concentrates provide a broad spectrum of nutrients only found in Mother Nature. – VGF 25+ for Men is formulated specifically for Men and their unique nutritional needs. – VGF 25+ for Women is formulated specifically for Women and their unique nutritional needs. – JAMA reports that a quality multivitamin is necessary for all post pubescent adults to help maintain heath. Product Features: – Doctor formulated and approved – Easy to swallow caplets – Take once each day in the morning, afternoon or evening – 100% RDI for 13 vitamins and 5 minerals – Contains proprietary blend of amino acids – Contains essential fatty acids – Contains trace mineral complex – Contains 25 whole food concentrates – Enzymes, antioxidants, phytonutrients – Unique formula/nutrients for Men/Women 29 • Men’s Formula: saw palmetto, Korean ginseng, Astragalus, Pygeum Africanum, Licorice, Beta Sitosterol, Stinging Nettle, Pumpkin seed • Women’s Formula: iron, vitex angus, Cranberry, Don Quai, Black Cohash, Red Clover, Cnidium, Poria Cocos, Zizyphus spinosa Women that may be pregnant or are pregnant should consult with their physician before taking any supplement. Be sure to check with your physician before combining VGF25+ with any prescription medication. To view VGF 25+ go to: http://jasonyun.getprograde.com/vgf


EFA Icon Why do we need to take Essential Fatty Acids?

Today’s poor quality diets and processed foods create deficiencies in two very important fats. Those fats are DHA and EPA. Scientific research is showing that consuming sufficient quantities of DHA and EPA can help prevent certain diseases such as cancer, heart disease, depression and more. Why not just take some fish oil?

General fish oil is weak in anti-oxidant content and do not contain the essential ingredients to allow for a high ORAC value as well as the efficient ability to deliver the DHA and EPA to your cells. Prograde has found an oil that solves all the problems of general fish oil. It is called genuine Neptune Krill Oil. Studies have shown that genuine Neptune Krill Oil contains over 300 times the antioxidant power of Vitamin A & E. Over 47 times the antioxidant power of fish oil and lutein. The unique formulation in EFA Icon of Antioxidants, Neptune Krill and Omega 3’s provides support for: * Improved concentration and memory * Protection for cell membranes * Healthy nervous system function * Improvement in cholesterol * Support a strong immune system * Relief of PMS symptoms * A healthy heart * Fights the damaging effects of aging * And many more Essential Fatty Acids cannot be manufactured in the body so we are required to get them through our diet. EFAs are essential for normal health and metabolism. EFA Icon is a


powerful source of Omega 3’s. Most individual’s diets contain too much Omega 6 fats and not enough Omega 3 fats. When there are too much Omega 6 fats this promotes the production of inflammation causing chemicals in the body. Omega 3’s on the other hand encourage the production of inflammation fighting chemicals. Our current diets consist of a ratio of 20:1 Omega 6 to Omega 3 fats. Some scientists believe that this ratio is contributing to certain diseases such as heart disease, cancer and obesity. This is why Prograde truly believe that 90% of today’s population should consume the high quality EFA Icon to help offset that ratio. This will not only decrease the risk for disease, but also improve your overall quality of life. EFA Icon is more stable than conventional fish oils and more resistant to rancidity. This means it will last longer and be more effective in your body. You will also not get the fishy breath, belching or reflux that is common with other fish oils. To view EFA Icon go to: http://jasonyun.getprograde.com/icon

Protein Protein is one of the most important nutrients when it comes to body transformation. Unlike carbohydrates and fat the body does not have a storage site for protein, so it must be constantly fed into the body every 2-4 hours. If not your body will start eating ‘muscle’ from you in order to survive. This will lower your metabolism and cause you to become better at storing fat. Protein supplementation is vital in order to maintain constant feedings throughout the day. It is very hard to eat 5 or more meals a day from regular cooking of all your meals. With our on-the-go society, quick, easy, and good has become a way of life. The fast food industry picked up on this and make billions


every year, but at the cost of everyone’s health. Especially the ones who frequent these establishments on a daily basis. Two supplements that I firmly believe in are Prograde Workout and Prograde Lean. Workout is more for the pre- and post- exercise drink. Lean is more of a meal replacement for the on the go, quick and easy and tasty meal. Also makes a super fast and nutritious breakfast for those who tend to skip or don’t have time. I wrote an article about post-workout nutrition. It is the second most important meal of the day, especially if you want to sculpt your body into what you envision it being. You can read the article here: http://www.yunbootcamps.com/postworkoutarticle.html You can also check out ‘The Protein Edge’ article I wrote. Don’t leave home without it http://www.yunbootcamps.com/eatingthroughday.html To view Prograde Workout or Lean go to: http://jasonyun.getprograde.com

Cravers Cravers are the perfect little snack, plus they’re healthy. 100% organic. They don’t taste like your typical cardboard or chalk tasting protein bars. Oh, and did I mention they are chocolate! Healthy for you chocolate!? The proof is in the pudding, check out the video below. http://tinyurl.com/5s6k6c

For more information or to order cravers go to: http://jasonyun.getprograde.com


Prograde’s Guarantee

As you can see they are pretty confident in their product. And actually that photo is out of date, as Prograde now offers a 60-day money back guarantee. That’s why I am putting my own guarantee as well. If you are not satisfied I will refund your money back, too, or I will buy you a month supply whatever supplement you want. That’s a 200% guarantee! Nothing to lose, except unwanted fat and weight, and everything to gain!

Conclusion Thank you for taking the time to read through the Yun Fitness Boot Camp Manual. Together we are on a journey to get fit and achieve your body goals. Putting your faith in me and Yun Strength and Fitness Systems, LLC was the best thing you could have done. I leave you now with 16 more reasons, brought to you by Prograde Nutrition, why you have made the right decision. See you in camp!


16 Benefits of Your New Fitness

Program

Everyone has their own reasons for making a decision to improve their life through a fitness program. And while most people are concerned with losing weight and looking better, here is a list of many of the other important potential benefits that your fitness program can provide: Loss of body fat Do you know that when you attempt to lose weight by dieting alone, you end up losing some fat, but also lean muscle and water? Also, calorie restriction causes your body to slow down your metabolism, so as soon as you increase calorie intake again, the fat comes back on faster than ever. A strategy built around sound nutrition and exercise can help you maximize fat loss while maintaining or gaining valuable lean muscle. Weight control Unlike diets, a sound nutrition and exercise strategy can lead to a lifetime of stable weight, getting you off of the weight loss - weight gain roller coaster that comes with diets. A fad diet may get you back into those 32" pants again for a month, but a well thought out fitness lifestyle can keep you in them forever. Increased metabolism

Contrary to popular perception, a fast or slow metabolism is not a gift or curse you are given at birth. It is easy to blame your metabolism for weight gain, but in reality, we are NOT the victims of our metabolism, rather we are the CREATORS of our metabolism. While calorie restricted diets literally destroy your metabolism, a properly designed exercise and nutrition plan can dramatically fire up your metabolism so you burn more calories all day, every day.


Increased muscular strength and endurance

Whether you participate in competitive sports, or just participate in activities of daily living such as carrying your child up and down the stairs or lifting the groceries out of the car trunk, increased strength will allow you to perform better. And for women, you do not need to worry about developing big, bulky muscles in order to see improvements in muscular strength and endurance. Increased cardiorespiratory efficiency and endurance

Do you get winded just going up a flight of stairs? In less time than you think, a properly designed exercise regimen can deliver marked improvement in your endurance. Research has repeatedly shown that a regular exercise routine can improve the performance of the cardiorespiratory system. Do you realize that if you were able to reduce your resting heart rate by only 5 beats per minute, that translates into 7200 fewer times per day your heart needs to beat? That is more than 50,000 fewer beats per week! That is a lot less work that your heart will need to do. Increased bone, ligament, and tendon strength

Resistance training and weight bearing exercise not only strengthen the muscles but strengthen the skeletal system and connective tissues as well. This can greatly reduce your risk of injury. Increased muscle mass

Along with an improved physical appearance, increased muscle mass causes you to burn more calories throughout the day. Muscle is metabolically active tissue and is the furnace in your body where fat is actually used for energy. More muscle means faster metabolism. Reduction in resting blood pressure

Did you know that high blood pressure increases the risk for


coronary heart disease, and can cause heart attacks or strokes? According to the American Heart Association, one in four adult Americans has high blood pressure, and nearly a third of them do not realize it. Of the 50 million sufferers, nearly half are women. While medications are often warranted, lifestyle changes including improvements in nutrition and regular exercise are key elements in the control of blood pressure. Improvements in cholesterol levels

Cholesterol, a fatty substance found in cells and blood, is necessary for many normal bodily functions. Unfortunately many people have cholesterol readings that are too high - 200 and above - putting them at increased risk of developing cardiovascular disease. If you are overweight, losing body fat can reduce your LDL (bad) cholesterol and raise your HDL (good) cholesterol, and as little as thirty minutes of exercise on most days can help improve overall cholesterol levels. Decreased risk of diabetes

Type 1 Diabetes, where the body makes little or no insulin, is usually diagnosed in childhood. Currently there is no known way to prevent Type 1 Diabetes. Type 2 Diabetes, where the pancreas does not make enough insulin to keep blood glucose at normal levels, usually occurs in adulthood and is far more common, making up 90% of all cases of the disease. Maintaining an ideal body weight and an active lifestyle are two of the main factors in preventing the onset of Type 2 Diabetes. Decreased risk of osteoporosis

Osteoporosis is a disease characterized by low bone mass and bone fragility, which leads to increased risk of fractures. Men as well as women may suffer from it. Studies have shown that resistance training and weight-bearing exercises are effective in increasing bone mineral density.


Reduced risk of injury

As noted above, stronger muscles, bones, and connective tissue all contribute to reducing injuries. But regular exercise can also bring on improvements in balance and muscle control that can help prevent slips and falls that could otherwise cause injuries. Improved self-esteem

There is truth in the saying "When you look good, you feel good." The positive changes brought on by a structured exercise and supportive nutrition program are not only physical. Increased confidence, energy, and vitality are all benefits of a fitness lifestyle. Improved posture

Whether it is behind a desk at work, behind the wheel of a car, or on the couch watching TV, we all spend a lot more time than we should on our butts. These positions can lead to lower back problems, weak and rounded shoulders, tight chest muscles, and a hunched over posture. A properly designed exercise program can address these issues, and help undo the damage we unintentionally do to our bodies all day long. Decreased stress

Studies have shown that exercise can cause the brain to release endorphins and other neurotransmitters that actually help to improve your mood and leave you relaxed. Overall improved health

The health benefits of exercise have been known for thousands of years, as evidenced by this quote: "Speaking generally, all parts of the body which have a function, if used in moderation and exercised in labors to which each is

accustomed, become healthy and well developed and age slowly. But, if unused and left idle, they come liable to disease,

defective in growth and age quickly." Hippocrates 370BC


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