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The Workout

The Concept:

The workout that we utilize in the YPB Transformation Program uses two foundational concepts:

  1. The Balanced Fitness Approach

  2. The Personal Best Principle




















graphic on balanced fitness and the personal best principle

Balanced Fitness: Balanced fitness is the act of combining cardiovascular, strength, and flexibility training into the same workout.  This ensures that no function of the body that pertains to working out is left out. Balanced Fitness is a way to mitigate ones’ risk against injury.

the dumbbell represents strength training
running on a treadmill represents cardio training
stretching represents flexibility training

Strength Training:  Wikipedia describes strength training as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.

In the YPB program we will focus on highly functional movements that will be challenging but achievable by all experience levels. This type of workout approach hits all the muscles of the body as well as the stubborn stomach, hips, thighs and butt area.

Cardiovascular Exercise/ Aerobic Training: Wikipedia describes Aerobic exercise (also known as cardio) as physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "relating to, involving, or requiring free oxygen" and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.

In the YPB program, you will utilize a piece of cardio equipment like a treadmill, stationary bike, stepper, rower or an elliptical trainer to burn calories and improve your aerobic capacity.

Flexibility: describes flexibility as the capability of being bent, usually without breaking; easily bent.

In the YPB program we incorporate flexibility into the workout with the goal of improving your flexibility so that you will become resistant to injury. 

Here are some Real World applications:

A golfer who is strong and flexible, and maintains good cardiovascular fitness will:

  • Strike the ball further (strength and flexibility)

  • Sustain energy and focus (cardiovascular)

  • Reduce soreness and risk of injury/speed injury recovery (strength/flexibility)

A New Mother will:

  • Recoup energy levels quickly (cardiovascular)Increase the ease/function of daily activities such as lifting, bending, carrying babies and groceries (strength training, flexibility).

  • Enjoy better sleep and mood management (strength, cardiovascular, flexibility)

The Personal Best Principle

We believe in a system of measurement, goal-tracking and feedback. What gets measured and rewarded gets done. Without periodic tracking of the level of goal achievement, one cannot know if they are getting closer to achieving their goals. The 16 workouts within Phase 1 sets the foundation for you. It’s where you are today. In Phase 2, your goal will be to beat your original 16 workouts. This will encourage and push you to attain your personal best for each segment of every workout.

No longer will you exercise without expecting a better outcome. It’s time for gratification. The Personal Best Principle will propel you to higher levels of energy, more strength, more stamina, more happiness and a better you.

Each segment within the workout will require you to log your results in order for you to compete against them in Phases 2 and 3.  You will be logging the following: Time and Distance (or number of reps).


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