In recent years, the allure of quick fixes like Ozempic and other weight loss drugs has captivated many seeking to shed pounds without fully understanding the hidden costs these pharmacological solutions may entail.

Big Pharma = Big Harma

And with the New Year of 2025 coming up in 4 days, people will/are searching for quick results at their peril.

While these medications promise rapid results, and they DO DELIVER, they often come with complex side effects that can disrupt mitochondrial health and hormonal balance, leading to a cascade of issues affecting overall well-being and making you feel like crap in the long run…but hey, at least you look good ;).

As we delve into the intricate relationship between weight loss drugs, circadian rhythm, and essential bodily functions, it becomes crucial to weigh the potential risks against the benefits.

The Side Effects of Ozempic

Mitochondrial Health

First off- Ozempic in a nutshell is a drug designed for type 2 diabetes by helping to regulate blood sugar by mimicking hormones that slows digestion and reduces apetite.

I know the cure for type 2 diabetes…NATURE

Ozempic and other weight loss drugs can inadvertently affect mitochondrial health, which is crucial for energy production in cells.

If you are not focused on mitochondrial health, you simply are not focused on health.

They control your health status.

Mitochondria, often described as the powerhouses of cells, are responsible for converting nutrients into usable energy. However, pharmacological weight loss methods will disrupt this process.

Before reading this meme, remember Leptin Resistance is a synonym for obesity (or lack of energy — obese LACK energy, there is not EXCESS energy).

These disruptions can lead to decreased energy levels, fatigue, and even cellular damage over time.

They will stretch out your respiratory proteins..aka you age faster and every disease comes to you faster.

Moreover, the changes in energy metabolism may alter the balance of reactive oxygen species (ROS and reactive nitrogen species RNS), leading to oxidative stress.

This stress damages mitochondrial DNA — which leads to an epigenetic switch being made and telling the DNA to turn on genes that should NOT be turned on…cancer is the worst here.

Still want to take your weight loss drugs?

My guess is a vast majority of these drug users were people who have failed over and over again with diet and exercise. But that’s not the solution either. The older you get the less it works too.

Stay tuned for part 2

Feedback and questions? I’m all ears…questions are a sign of raising dopamine.

Let me know if you have any Questions/Comments or need any help?

If you are ready to take the next step and work closer with me here are a couple of things:

1. Free 15–20 Minute Coaching Call Book in a Free Coaching Call with me, where I can help you get total clarity on the bottlenecks in your life and health, show you how to unlock them and create a flood of energy Fast. Limited spots, Claim yours today Book here
2. Train Online with Jason HERE — Get workouts & habits delivered directly to your phone and email so you can follow training guaranteed to transform your mind AND body

Yours in Circadian Health,

Coach Yun

— — — — — — — — — — — — — — — — — — — — — — — — — — —
 — — — — — — — — — — — — — — — — — — — — — — — — -

_________________

If you are getting benefits from this course and would like to tip Yun, check out the links below. Thank you in advance.

PATREON

http://www.improvementwarriorfitness.com/patreon

PAYPAL

http://www.improvementwarriorfitness.com/paypal

ANCHOR

http://www.improvementwarriorfitness.com/anchor

KO-FI:

https://www.improvementwarriorfitness.com/kofi

According to the Mayo Clinic: ‘A Headache is pain in any region of the head. Headaches may occur on one or both sides of the head, be isolated to a certain location, radiate across the head from one point, or have a viselike quality. A headache may appear as a sharp pain, a throbbing sensation or a dull ache. Headaches can develop gradually or suddenly, and may last from less than an hour to several days.’

Nobody wants headaches. Although certain actions can certainly cause us to be prone to getting them. In could be in our posture, how we sleep, the food we eat, the pills we take, the caffeine we drink, etc………

When the body is healthy there should be no negative effects begin expressed. A headache is simply a negative effect telling you something is wrong. Rather then grab for an Excedrin you need to get to the root cause.

Although in the meantime this lacrosse ball mobilization should help.

Transcript

Hey! What’s up Improvement Warriors? Jason Yun back with you again and today I wanted to share with you a technique that I have used in the past and I’m gonna use right now to help me alleviate a headache.

I am doing a cleanse day today and for the first time ever, I think I’m getting a headache. So I don’t want that, it’s not very good and it doesn’t feel very good. Now I know what some other people are experiencing.

But what I do to combat a headache on any day is I take a lacrosse ball, and the thing with lacrosse balls is that you wanna make sure you have one that you can grip, not the smoother one. You want one that’s more sticky.

And what you do with it, you take the lacrosse ball, stick it right on your temple, and you want to push in as hard as you can (but not super hard as the temple is very tender). So you push in and then you’re going to twist and take up that skin a little bit and you just keep pushing in and twist it, pushing in and twist it. That will help relieve the tension because all over our body we should have sliding surfaces where our skin can jus go round and round and round. And if that skin gets tight, especially on the head, then it will cause headaches.

So you just push in and twist. You do about 10–20 reps and you can also move different angles. Move up and down but basically stay on that temple. Then obviously do the other side.

And the other thing that you can do if that doesn’t work is you want to put the lacrosse ball right in the jaw because if your jaw is not aligned properly then you’ll start to get headaches. (My headache is pretty much gone right now)

So you take it right where the jaw bone comes out when you open your mouth, you stick it in there and then you do the twist again while moving your jaw back and forth. You can open your mouth as well, opening your jaw while twisting the lacrosse ball. Do the other side as well.

Then the other place where the headaches would start is down on the neck (back in the neck and side). So you basically do the same thing, press into the neck, twist and take up that skin and then look away. Keep pushing the ball into your neck. Because if the neck gets super tight as well then your going to have issues.

And that’s it! My headaches probably 95% gone. Sometimes it will come back throughout the day but you just keep doing it. And again, watch your posture because if your neck is too far forward then it will cause headaches as well.

Thank you guys for watching! If you liked it — share, comment, like… all that good stuff and I’ll see you next time.

Stay Strong. Stay Positive. Be the Improvement Warrior.

Need a jump start on your nutrition and workout plans?

Nutrition:

1. Just Cleanse Nutritional Challenge
2. 47-Day Ketogenic Diet Challenge
3. 30-Day Paleo Challenge

Fitness:

1. LBN Online Strength & Fitness Workouts
2. Mommy Strength Online Workouts
3. Improvement Warrior Fitness (Hilliard, OH)
4. Athletic Revolution-Hilliard (Youth:Hilliard, OH)

Mindset:

Mindtamer

Newsletters:

Health, Fitness, Nutrition, Mindset Newsletter:

Youth Sports & Fitness Training & Nutrition Newsletter

I am traveling and got a conference in Orlando today but I wanted to show you what I’m gonna be doing on this trip. So I got 6 days here. I want to show you what I’m gonna be doing to stay limber and fit.

What I usually bring with me:

1. Nice Trustee PVC pipe — my foam roller. I use it when I do some smashing and rolling.
2. Spikee ball
3. VooDoo Floss
4. Lacrosse ball
5. Double Lacrosse ball
6. Soft Ball for bigger rolling.
7. Bas Rutten breathing mask
8. Gymboss Interval Timer
9. Bands and band utility straps so I can hook things up to the door
10. Jungle Gym

Do some suspension training and all that good stuff and that’s pretty much it.

I’ll hook up another video here where I’ll show you what I’m doing for the airplane travel.

The effects of sitting for long hours has had my neck a little jacked and tight. I started getting a little bit of a headache as well when the plane took off and went into that altitude. It’s getting a little bit better but it’s still there so I’m going to do some restoration and mobilizations to take care of all that.

So that’s it.

Let me know how’d you like the video, click like button, subscribe, share or leave a comment. If you have any questions leave it down below or send me an email at jasonyun@improvementwarriorfitness.com

Stay healthy, stay limber, stay fit.

Stay Strong, Stay Positive, Be the Improvement Warrior

Traveling long distances on a plane can wreck your body. Although not as much as traveling in a car. At least in a plane you can stand up and stretch those hips, hamstrings, and butt. Anyway, you need a regular routine to fix yourself.

Everybody should be performing maintenance on themselves. I mean we fix our cars, houses, relationships and even our problems in life, but we seem to wait until our body breaks down before we do anything.

If we get a kink or muscle pain or spasm we should be focusing on that ASAP. That’s our body saying ‘hey something is right now, I’m going to give you a little pain so you know that you need to do something.’

DOn’t ignore it!

Do something!

Here are a couple of mobilizations you can do. Some require different equipment but it’s all worth it and the equipment is dirt cheap.

In the above video I gave one of my toastmasters speeches on the effects and habits of sleep for most people that are keeping them from achieving their true health and body goals.

Sleep is truly something that has to become a routine in order to maximize our hormones and the effort that we put in at the gym and the kitchen.

Another part will be coming in the future. Get your sleep on! Get enough and get it at the right time :)

ENJOY!

Studies have shown that if you are sleep-deprived even for just one night, you can be as insulin resistant as a type 2 diabetic.

Sleep expert and researcher Dr. William Dement puts it this way, “If your sleep is not healthy, then you are not healthy”.

Today I’m gonna talk about one of the most important aspects in regards to your sleep. Also, I’m gonna give you a couple of tips and tricks to help me optimize your sleep. If you ask your typical trainer, coach or nutritionist, “What is the best way to get to your ideal body?” — the majority will say 70–80% nutrition and 20–30% exercise.

If you ask your typical trainer, coach or nutritionist, “What is the best way to get to your ideal body?” — the majority will say 70–80% nutrition and 20–30% exercise.

If you haven’t learned by now, I am not typical. I put it down into a 5 pillars of health. Five pillars of health and if you add them altogether equals to 100%.

1. Recovery/Regeneration
2. Workouts and Exercise
3. Nutrition
4. Stress
5. Sleep

It’s in reverse order from least important to the most, but they all intertwined.

Sleep is the most important because you can have the best nutrition plan possible, you can have a personal chef to hand-deliver you each and every meal, you can also follow the same workout regime Michael Phelps’ followed during his Olympic reign — it won’t all matter if your sleep is off. Because eventually you will hit a plateau much like if you’re eating too little calories.

You see, we are all governed by a 24-hour clock. It’s our circadian rhythm. When we wake up in the morning, our wake-up hormone is highest. Its job is to wake us up. During the day, our wake-up hormone will start to go down and down. As it’s going down, sleepy-time hormone will start coming up where eventually it will put us to sleep which is the ideal situation. Unfortunately, most people have wrecked this based on certain habits and lifestyles that we have chosen.

These lights that you see here, they are white lights. They’re artificial lights. They emit a blue light which is fine during the day when it’s daytime. However, if we’re exposed to these types of lights at night, it’s gonna cause the wake-up hormones to go up and sleepy-time hormone to go down.

That’s an issue. Because you can get as much sleep as you want — 8 hours, 10 hours, 12 hours a night but if we are not getting that deep REM sleep (Rapid Eye Movement sleep) then we’re gonna wake up feeling groggy, we’re gonna wake up lacking energy, lacking mental clarity and sometimes it might look like an episode of Walking Dead.

What to do with the things that emit the biggest blue lights (phones, tablets, computers, tv’s, and white lights as well as other electronics)

Some tips and tricks

With your phone, Iphones particularly, they automatically have a blue light blocker on, all you have to do is go in and set the setting to turn it off.

Other phones like android, I have an app called “Twilight” on my phone and you just tell it when to turn it on or off (there’s plenty of other apps out there). Also, you can do it for your Ipad.

But how about your computer? What if you’re up working late? What you want to do is download an app called “F.lux”. Basically, you just tell it when do you want it to come on.

Now, what about these lights?

When I come home at night, I will typically turn off all these lights and then I will install or screw in an orange fluorescent bulb. It takes out all the blue lights and it is pretty awesome.

Now, what if you’re watching TV? Or you to go the refrigerator and you need a drink or something to eat? Blue lights are being exposed to. Then, you are going to put on your blue blocker glasses. Not only do you look like a stalker or a pedophyle, it also makes you feel like you are Stevie Wonder.

But I actually like my own blue blockers a lot better — orange construction glasses. Not as dark, just orange construction glasses.

In conclusion, make sure you are respecting your sleep and you are aware of those blue lights. Because if we never get into that deep REM sleep, we are not going to be able to fully unleash ourselves; our potential, our energy, mental clarity and weight & fat-loss will eventually plateau.

Prime bedtime would be 10pm or earlier. But you definitely in bed before 11pm because studies say, for every hour that you are in bed before midnight, it’s like getting two hours of sleep. And that is because our sleepy-time hormone is released the most during the hours between midnight and 2pm. But you have to asleep in order to get that benefit otherwise it will just skip over.

So fix your sleep. Respect your circadian rhythm. Unleash the full power of you. Your best days are yet to come.

Stay Strong. Stay Positive. Be the Improvement Warrior.

Thank you for reading. Feel free to connect with me on your favorite network

facebook.com/YunTraining

instagram.com/YunTraining

pinterest.com/Yuntraining

linkedin.com/in/jasonyun

youtube.com/YunTraining

http://www.lbnonlinefitness.com

http://www.mindtameronline.com

http://www.mommystrength.com

With any diet it is always hard to start. The first few days are the hardest. Especially if it is TRULY A DIET. Most diets have you cut down on calories — by a lot. Your always hungry, you might have a headache & low energy, but you are losing weight! YAY!

Then eventually that all stops…… you hit that plateau….. you keep going for a little bit however your frustration wins out and you stop. You go back to how you did it before. Weight comes back and more.

That is the typical dieters experience.

Introducing the Ketogenic Diet Challenge. This is a challenge I created to help people end all that. It isn’t a ‘diet’ in the traditional sense. You don’t count calories. You eat a lot of fat and restrict your carbs. WHOA! WHAT?!

That’s right. Traditional personal trainers, coaches, nutritionists, dietitians will all tell you to watch your fat, especially saturated fat, and eat more wholesome carbohydrates like brown rice, whole wheat bread/pasta, etc…….. most will say to watch your sugar intake though.

The thing is brown rice, whole wheat bread and oatmeal all turns to sugar in the body. Just like that snickers bar or donut will.

Our ability to control our blood sugar levels is the number one thing you can do for your health and longevity.

That is what the ketogenic challenge does. You go from a sugar to a fat burner. Fat is more important then any other macronutrient.

Yes we do need protein. Although not in the amounts most trainers and nutritionists will tell you. Fat is protein sparring so you just don’t need all that much. Keto is not a high protein nutrition plan it is a high fat plan.

Keto Challenge Starts 1/17/17

Jason Yun announces the 4th ever Ketogenic diet challenge and some important factors about the challenge and Keto. If it is for you or not. This is not something that you can just jump into. It takes planning and preparation. I provide you with some resources to guide you, however if you fail to prepare then you are preparing to fail.

This is a lifestyle, not 47-days and I’m done. I will be teaching you a style of eating. Adopt it in to your life and see if it works.

More information here:

http://www.improvementwarriorfitness.com/ketochallenge

Why Ketogenic?

If you have ever been confused, frustrated, or downright angry at following the standard typical nutritional advice put out by people who you trust with your health and nutrition then this challenge is for you. Dispensing with the B.S and providing you with the actual WHY you haven’t achieved success in the past and WHY you will within the next 47-days and beyond.

This isn’t a Challenge, this is your LIFE!

Becoming ‘Keto-Adapted’ is the process of changing your metabolism from depending mostly on glucose for your fuel to ketones. In other words, switching from using carbs as your fuel source to fat. It does take time for the metabolism to adjust to such a dramatic change but the changes you will feel will be evident within days, but the benefits and improvements will continue for many weeks and months to come.

‘The most beneficial aspect of a strongly ketogenic environment and metabolism is that they protect us from nearly all the modern diseases plaguing us today, including heart disease and obesity.’

– John Kiefer

Everything doesn’t go your way when you are moving towards a better life. Things will be thrown at you — that’s why success is obtained by a minority of people not the majority. However if you must push through. Everyday you must say ‘it’s possible’ that you can live your dream. Don’t let them die. Live your potential. You never know who or how you can help others. The world needs you. It will all be worth it in the end. Keep moving forward!

Nutrition Episode: lets talk about Nutritional Cleansing

Here’s a video I did about cellular cleansing is and why we need to give our digestive system a break.

Above you can see Karen, who was our latest nutritional cleanse challenge winner. You can see her results and read all about her story on our Improvement Warrior Blog here.

I routinely do cleanse days. Usually every week. Minimum is every 2 weeks. I attempt to keep my nutrition program as clean as possible. However, you still don’t know what and where other toxins have been exposed to certain foods. The other aspect is the environmental toxins and also the toxin chemicals we put ON our body from Shampoos, to moisturizers to sunscreen and the list goes on.

We definitely do not what to go on a diet. That doesn’t focus on long-term health. Here is what most people do: they cut calories on an already nutritionally bankrupt food system, they’re cutting that back, the body is already craving more. The body goes into starvation mode. That’s why they will drop the weight, but it comes right back on when they re-introduced the food, and more when they go off the diet. Because the body is not getting what it needs. So, it’s a lose-lose situation. If you don’t get toxicity out of the body, you’ll never have optimal health, much less lose weight.

Nutritional cleansing is a system. Much like any business system. You follow the system then you get the same results time and time again.

I’ve been doing it since 2013. My original results are still my favorite, as it was what caused me to see my abs for the 1st time since my sophomore year of college.

It truly is amazing what can be done to the body when toxins are flushed out regularly. The biggest benefit for me was for sure mentally clarity. I could think clearly with energy through the roof. Most people can’t think clearly at all, and it’s usually because they are so nutritionally deficient plus the brain is attempting to clear all the carbs from the body that people eat breakfast, lunch and dinner.

The second biggest was the visceral fat around my belly and organs. This is the worst fat you can have as it constricts your organs so they have to work even harder then before to get the job done.

Results are waiting for you. You just have to be ready to change. It’s not an easy button. It’s a system. Follow it and watch your body and life change.

Keto Pumpkin Brownies — KETOGENIC Recipe

Yes! These are the BOMB DIGGITY!

It’s always special when I make these special brownies. They never last long. They are oh-so-good! Writing this makes me want to stop and go make some more :)

Ingredients:
-1 cup Pumpkin
-2 eggs
-8 tbsp coconut flour
-Unsweetened cocoa 1 tbsp
-1/2 cup peanut butter
-1/4–1/2 coconut cream
-1 packet or 2 scoops grass-fed Isalean shake chocolate
-1/3 cup Erythritol
-2 tbsp melted coconut oil
-salt to taste

I remember when my grandma used to make these when I was a kid. I probably haven’t had any since my freshman year of school. My sophomore year was when I went on my health crusade. Although at the time it was the wrong health — — I was in the middle of the 1990’s which was the height of the low-fat craze.

Little did I realize then that I was hurting my health and brain, which set me up for a later anxiety, depression and other bad things. You can see my whole story here and what I’m doing to turn my life around.

However, you will get no such things with these brownies. These are in the realm of Ketogenic- LCHF. Fat is the most important macro nutrient for your body, brain and health. Regardless of what others will tell you.

Hope you enjoy them!

Turtle Pumpkin Cheesecake- KETOGENIC Recipe

From now until the end of the year, every week I will be making a healthy treat using Pumpkin. 1st one was awesome!

I am always in the kitchen and making new recipes. This one was particularly hard because I was taking a regular recipe and making it into a ketogenic, low carb, healthier version. I got this one from Betty Crocker and it was loaded with sugar and bad flour — — just something that you shouldn’t be eating.

Sure things loaded with that taste good — — however they ruin your health. Plus sugar is the most addictive substance on the planet and it’s in pretty much everything that has been commercialized. STAY AWAY!

To be healthy it takes a conscious effort — which is why I am on a mission to help people get the best food possible and have the best recipes at their disposal.

This is the BEST treat I have ever made.

The process is more detailed however it’s easy to make.

My wife says it is amazing and my 2.5 year old daughter loved it too.

Ingredients
Crust:
-1 tbsp Extra virgin Olive Oil for greasing the pan
-1 cup flax seed flour
-1/4 cup melted Kerry Gold butter
- 2 tbsp unsweetened Cocoa powder
-1 scoop Chocolate grass-fed protein

Filling
-1/4 cup coconut flour
-2 tsp pumpkin pie spice
-15 oz pumpkin
-4 8 oz packages cream cheese
-10 drops liquid stevia
-1 cup eryithitol
- 5 eggs

Topping
-1/2 cup chopped nut of choice
-2 oz 85% plus chocolate dark
-1 tbsp EVOO
- 1 cup caramel*

*Caramel Keto Style
-1/4 cup melted butter
-6 tbsp eryithitol
-2 tbsp coconut crystals or coconut sugar
-1/2 cup heavy cream
-1/4 tsp Xantham Gum
-1/4 tsp salt
-2 tbsp Water

#47dayketogenicdietchallenge #cheesecake #keto #lchf

Need to change your nutrition?

47-Day Keto Challenge
http://www.improvementwarriorfitness.com/ketochallenge

Just Cleanse Challenge
http://www.improvementwarriorfitness.com/justcleansechallenge

Questions/comments?

Reach out to me! I’m here to help! Stay Strong, Stay Positive, Be the Improvement Warrior!

Having routines is super important. Sleep is probably the most important to get right and be as consistent as possible. I realize there are going to be times when you can’t; like New year’s eve, other holiday parties and get togethers, traveling through time zones, and many others. However, you are ultimately in control of your time, life and sleep routine. This is simply my way of hacking my life and sleep to be the Improvement Warrior and get better everyday!

Hey! What’s up Improvement Warriors? Jason Yun back with you again for another awesome health video. This is gonna go over my sleep routine.

Sleep is actually the number one most important health thing that you can do. Because if your sleep is off, you don’t recover. That will whack our hormones out of place and that will whack a whole bunch of other things off. It will cause stress and cortisol to go up.

So what I usually do is come home, and these lights are usually on — the white lights if you see. I then come in here and say, “Arrgghhh! What are these blue lights doing on”.

So I come over and I turn the blue lights off and turn the ORANGE lights on.

These white fluorescent lights emit a blue light same thing with your phone, TV, Ipad and computer. They all have blue lights. And when they emit those blue lights, it’s basically telling your body that it is still “daytime”.

So the body still thinks it’s still 2pm and the sun is still shining. We do not want that. When we are looking at a blue light during night time and we are ready to go to sleep, that’s going to shut down our Melatonin production which helps us get into a deep resting sleep.

Cortisol is supposed to actually rise in the morning and then naturally go down throughout the day. Melatonin is supposed to come up and kick us into the deep REM sleep.

Then I go upstairs…

This is Spencer’s room with blue lights on.

This is her night light. This one is an amber bulb.

You can get the orange fluorescent lights on Amazon, Lowe’s or HomeDeput. These amber light does not emit blue lights. Usually, when we come in here if she wakes up during the night, we turn that light on and leave off the blue lights.

Here is my night light.

Then I take my blue blockers and put them on. My blue blockers are basically orange construction glasses. I do have a pair of actual blue blocker glasses and Katie uses those. I actually prefer the orange construction. For only 8 bucks at Lowe’s and they work a lot better.

Lastly, here’s the two lights in the bathroom.

One light is for the blue light for when it’s daytime.

And then we have these lights which are the orange fluorescent lights.

That’s pretty much what I do for turning off the blue lights so we can get into deep resting or REM sleep. That is the deep restorative sleep.

Because you can get all the sleep that you want to get or get 8–10 hours of sleep, but if you don’t get into REM sleep then it’s not going to be restorative. That means it’s not going to recover the body, it’s not going to recover the hormones nor it’s not going to relieve the stress. And that could be the main issue that’s causing you to holding on to body fat, holding on to weight, or causing you to wake up and need caffeine/coffee to get going and jumpstart your day.

This really helps to reset your circadian rhythm which is what we need.

That’s it! If you have any questions, leave a comment down below. This is one of my health tips however there are some other things that I do for sleep so stay tuned for the next one.

Thank you for reading and have a try these things out and get your REM sleep.
Get your orange bulbs. Get your orange fluorescent bulbs. Get your blue blockers.

Now these are just some of the things that I do. This is part 1 of a multiple part series that I will be doing. Stay tuned for more……… including what’s by or on my nightstand, what do I put in my mouth before bed, what do I read, what do I wear, what do I write down, and more……..

Stay strong. Stay Positive. Be the Improvement Warrior.

Pushup Corrections Athletic Revolution Hilliard

Jason Yun, head coach of Athletic Revolution-Hilliard, takes Cedric through an assisted band pushup with some corrections to the elbows to keep him and safe and constantly getting stronger for his sport and life.

As a strength and conditioning for young athletes — ages 8 and up, sometimes as young as 6 — I see it all the time: kids can’t do basic exercises anymore. Pushups and squats being the biggest culprits.

I myself was a culprit of pushups as well just 3 years ago. Although my form was better then most…still my elbows were just a little bit more out then they should and I wasn’t applying any torque into the floor.

A lot of other trainers and coaches I see still do them incorrectly. 3 years ago I read the Book ‘Becoming a Supple Leopard’ by Kelly Starrett and it changed my views about training and recovery. I read both volume 1 and 2 cover to cover. It’s super important to stay on top of things in this field of fitness as things are constantly changing.

I’d say of all the people who come in only about 5% can do a proper pushup and all of those are adults not kids. Kids usually come in with the most horrendous form. Either elbows all the way in-line with their shoulders, or they do 1/4 or 1/2 reps. The thing is they are doing these in front of other adults or classes or training programs and the ‘coach’ or ‘trainer’ (term used loosley) lets them get away with it.

If you are letting your athletes (youth or adult) get away with crappy form then you are no more then a rep counter. You are not a coach. Coaches lift people up to the next level — — a level people never thought was possible.

We continue to work on Cedric. However his form is now within 75% on both elbows and he was able to complete FitRanX level 1 this past Saturday. It was his 3rd attempt to master it.

Way to go Cedric!

Join us: Athletic Revolution-Hilliard: http://www.athleticrevolutionhilliard.com/

FitRanX

FitRanX is something that we introduced to our adult/youth training program in 2014. The easy way to explain it is if you think of how the martial arts have their belts from white to black, it is like a ‘belt’ system for strength, conditioning, athleticism, & fitness. When you come in you are going to be attempting to level up to your white ‘belt’. There are a total of 8 levels in FitRanX.

We have one assessment day each phase and one make-up day if you cannot make that day. These days are very special as all the training we do in class is leading up to this event. Our assessment days are usually the Saturday morning of week 4 of a particular phase. Our phases go 4 weeks on and then we have our transition week. We have 10 phases throughout the year. This lets us plan out our training so that you are consistently making progress throughout the year; and FitRanX gives you short-term goals so that you know exactly what you need to do each phase.

We want you and all of our clients to level up, however a lot of the times it won’t happen. When this happens this gives us a plan of attack for what we need to focus on next time. I myself ‘failed’ level 6- 8 times and level 7- 6 times. However, you the only time you truly fail is if you quit on something. Even if you do not pass, it still is an awesome workout.

If you reach levels 6 or above then you will have hit the majority of your strength, fitness, athletic and body goals because it’s very hard to achieve those levels without making some serious changes.

As you progress and level up then your warm-up will change as well. Our warm-up is based on what level you are currently working towards. We always do our 1st 4 rounds together as a group then break off based on your level. This is a time to really work on your weaknesses and maintain your strengths. This is only for our adult program warm-up, our youth has a more athletically based warm-up.

There are 3 different age brackets:

• Level 1 (16–35 years old- Kids 13+ will also be doing this bracket with some variations)
• Level 2 (36–55- Kids 7–12 will also be doing this bracket with some variations)
• Level 3 (56+)

To see the protocols for each level you can check out the web pages below:

Adult, http://www.improvementwarriorfitness.com/fitranx

Youth http://www.athleticrevolutionhilliard.com/fitranx