#336 ChaLEAN Extreme™!

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Chalene Johnson

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ChaLEAN Extreme: Taking Chalene Home with You

By Steve Edwards

Chalene Johnson"When I'm personally training someone, I don't use Turbo Jam®," said Turbo Jam creator Chalene Johnson. "So when Carl [Daikeler, Beachbody® CEO] asked me to bring personal training to the masses, I jumped at the chance. ChaLEAN Extreme combines legitimate strength training with cardio, along with helpful diet tips, motivation, and other tools. With this program, I essentially come into your home."

Since Turbo Jam, which is also called Turbo Kick® at gyms around the country, is one of the most popular fitness programs in the U.S., I was very interested to hear why its founder would embark on something completely different. At Beachbody, we're well aware that there are numerous ways to get someone into shape. But this was the first time we'd turned one of our trainers loose to create a personalized program that would fit the masses. The resulting program is something that's completely different than the movement-to-music medley of workouts that is Turbo Jam. ChaLEAN Extreme test group results were off the charts. Today, we sit down with Chalene to get the scoop on ChaLEAN Extreme.

ChaLEAN Extreme™ Workout Group

  • Steve Edwards: When we talked originally about Turbo Jam, you were all about the music (see "The Hottest Class in the U.S. Is Now on Video" in the Related Articles section below). Is it true that there won't be any music in ChaLEAN Extreme?

  • Chalene Johnson: When I'm personally training a client, I don't use music. There is some music [in the videos], but it's in the background. This isn't dance. I don't want a distraction. I want them to slow down. It's about total mental focus, and music can interfere with that. I don't want people moving to a rhythm, using momentum, or anything that can break down form. For entertainment, I use my personality and my 20-plus years of personal training experience. The cardio workouts have great music, though!

  • Steve: So it's not a complete about-face from Turbo Jam. What does the program consist of?

  • Hard BodiesChalene: The program consists of 4 months of workouts. Each week is broken down into strength one day and cardio the next. It's based on undulating periodization, so you can mix and match and continually keep the program fresh.

  • Steve: Let's shelve the technical talk until later. What else do they get?

  • Chalene: I come home with them.

  • Steve: That's got to be expensive.

  • Chalene: It would be, yes. Most people can't afford to pay for a personal trainer, but almost everyone could use one. My goal was to create the one-on-one experience you get when you hire a trainer. I come into your home and help you reorganize your life.

  • Steve: That sounds challenging, to say the least. How do you accomplish such a thing that will work for everyone?

  • Chalene: It's all about changing their lifestyle. First, I get into their car. They get an audio program that covers everything from how their childhood may have affected how they feel about food to how to stop thinking like a short-term dieter. I discuss how to change your way of thinking. This often means changing habits. Sometimes, it means changing friends, or at least finding new ones that support your healthy lifestyle.

    'Before' and 'After' of Renee S.We've got an epidemic in the country, and someone needs to step forward and do something about it. Especially for moms—we have to break the trend of how we show care. For 100 years, we've been trained to show love and care with fattening sugary foods. There are better ways to show kids how we care about them. There are better ways to show ourselves. I talk about how to rewire the voice that speaks to you. Essentially, if you really care about someone, wouldn't you give them every opportunity for a healthy lifestyle? That's the attitude I try and instill in them, about their loved ones and themselves.

    Then, I come into their home. They get an instruction[al] DVD, with my family showing you how to reorganize your kitchen to make healthy food prep[aration] more realistic. Some stuff that you hear in advice columns, it's, like, get real[.] They can't do that. They don't have time. So I show them how a crazy busy mom does it, because I am a crazy busy mom. If I can do it, anyone can.

  • Steve: Want to share a few of these tricks with us?

  • Chalene: Sure. We will eat what's convenient, especially kids, so you want to acknowledge this fact and prepare for it. So the first thing we do in the DVD is to rearrange the fridge, the pantry, the whole kitchen. Watch kids—actually anyone—in a kitchen. The first thing they do when they aren't sure what they want to eat is to open the fridge. Then, they move to the pantry. So one of my tricks at home is to wash fruit and keep it at eye level. This makes healthy snacks the first thing you see.

    Fat-Burning Food GuideMost of this prep[aration] happens when you first come home from the market. I prepackage chips, pretzels, and other [snack] foods into single servings. If you give someone a bag of chips, they'll overeat pretty much 100 percent of the time. But a small serving is plenty to satiate their craving, and it doesn't ruin your diet for the day. If you grab a small serving, instead of a whole bag, your mind tends to sign off on the craving.

    The tips I give are easy. They won't turn your life upside down. The goal is to simplify it, to make everything easier. Because we're all busy. The more organized we are, the easier life becomes.

  • Steve: What else do they get?

  • Chalene: There's a beautiful nutritional book. It's like a coffee-table book, with big photos of [almost] every recipe. It provides you with all of the ammunition to make simple, healthy meals with stuff you can find in any store. At its core are recipes that are very simplistic. I didn't want you to need to find a certain store and use expensive ingredients. Anyone has the means to make these recipes.

    Muscle Burns Fat™ GuidebookAnd there's a guidebook, of course, but a really thorough guidebook. It had to be thorough because I talk a lot about using heavy weights, and I wanted something that you could take to the gym, if that becomes necessary. It's also designed to take with you when you travel so you never need to miss a workout. There are photos of all the moves, and you are urged to record the weight you use. And there's a lot about the science behind super-slow training and breakdown sets—the reasons that you're doing this program.

  • Steve: Okay, let's talk tech for a bit. Explain why you use weight training instead of cardio when the goal is to become leaner.

  • Chalene: As you know, nothing can reshape your body like weight training. Adding muscle increases your metabolism, resulting in a leaner you. This program utilizes all of the latest research. Movements are done slowly, with strict form. You progressively overload your muscles, which creates the most hypertrophy [muscle growth].

  • Steve: A lot of women aren't going to want to hear about muscle growth. Want to address the myth of bulk?

  • Chalene: It's such a ridiculous myth! Women who get bulky have to train so hard for it—way over the top of what a normal strength program offers. Not one woman in the test group ended up with larger measurements. They all ended up leaner, tighter, and smaller.

  • Hard BodySteve: Let's talk about undulating periodization. All of our Beachbody programs use some form of periodization. For those who don't know, this term refers basically to training in different blocks, each with a different focus. The goal is to eliminate a results plateau, which happens whenever you do the same type of training over and over. At its most basic, we see something very simple, like the Sectional Progression™ concept of Power 90®. P90X® is far more advanced, using 4-week training blocks to create what we call "Muscle Confusion."

  • Chalene: Undulating periodization is different than traditional in that it allows you to mix and match your workouts, similar to how you'd create different programs with P90X. Because you can mix and match your workouts and the way your program is structured, you can always keep things fresh, new, and exciting. Plus, if you blow it and fall off the program, you don't need to go back to the beginning. These workouts will allow you to jump back in anywhere. This means that you can restart anytime you want, and this eliminates guilt and excuses for quitting.

  • Steve: Tell us about your cardio element. Is it like Turbo Jam?

  • Chalene: No, as there is no coordination requirement. No dance. [The ChaLEAN Extreme workouts are] like my boot camp workouts. Anyone can do them. You don't have to stay on a beat. But I also encourage you to do any cardio that makes that [happen]. Anything will work with the program.

    When it comes to cardio, the best workout is the one you look forward to and will do with the greatest intensity. So if you like Tony, Shaun, Debbie, or whomever, I encourage you to do that. Whatever it is that inspires you will work.

  • Steve: Do you worry about this being too complicated for the masses? It sounds like you're attempting to revolutionize the way many people have been taught to think.

  • Chalene: It's actually simple, but the first DVD we want everyone to watch is Burn Basics. I ask you to erase everything you've learned about strength training—again, it's what I'd do as their personal trainer. I then teach anything you'll need to know. I do an in-depth analysis about form, how to know if you've selected the right weight, etc.

    It teaches the concepts that they need to understand. For example, why we need to use different weights and different exercises, and how to do so in a way you won't get injured.

  • Steve: Speaking of weights, do they need to have a lot at home?

  • Chalene Working OutChalene: The bands work great, so you don't need to buy a collection of weights. If you are going to invest in weight[s], I highly recommend the Bowflex® SelectTech® [Dumbbells]. These allow you to move up and down in half-pound increments, which is something that's very rare to be able to do even in a health club. They are a little expensive . . .

  • Steve: But people spend hundreds, and often thousands, of dollars on treadmills, ellipticals, and other machines that only have one application and end up as a place to hang their laundry.

  • Chalene: Yes! And these are so much more useful. You'll use these for the rest of your life, because you can always use weights, no matter what exercise program you end up doing. And they take up very little space.

  • Steve: Since Turbo Jam has been so successful, why would you design something completely different?

  • Chalene TrainingChalene: Because I was given the opportunity. As a trainer, I've always prescribed both cardio and strength training. Turbo Jam is what I teach to classes, which are limited by what's in the health club. It's fun, and it's great exercise, but how I teach to a group has always been different than how I work as a personal trainer.

    Clubs have always been afraid to make an investment for heavy weights for group exercise. More than cost, it's that they think women are afraid of weight. But at the club I teach at in Southern California, we've been offering three classes a day, four times per week, and have a waiting list every month.

  • Steve: How have your legion of Turbo Kick teachers reacted to the new program?

  • Chalene: They haven't done it yet. They know it's coming, and are excited to teach it to their students. But that, ultimately, will come down to the clubs and whether they will invest in the equipment. What I've created is a way for trainers to do group personal training. It's an outlet for those who can't afford a personal trainer, and hopefully, it will be in the club's best interest to offer it.

Related Articles
"The Hottest Class in the U.S. Is Now on Video"
"10 Tiny Changes for Big Weight Loss"
"Lower Your Expectations—Be Happier"

Got something to say? Chat with the writers and other readers this Monday, December 15th, at 7:00 PM ET, 4:00 PM PT in the Beachbody Chatroom!

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

Check out our Fitness Advisor's responses to your comments in Steve Edwards' Mailbag on the Message Boards. If you'd like to receive Steve Edwards' Mailbag by email, click here to subscribe to Steve's Health and Fitness Newsletter. And if you'd like to know more about Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope.

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The Lean for Life Food Plan

By Jude Buglewicz

Chalene JohnsonLean phasing in ChaLEAN Extreme has its place in the eating plan, too. As you progress through the Burn, Push, and Lean phases of your workouts, you need to fuel your body with the right foods in the proper proportions for each stage of muscle building and fat burning. You need protein for muscle, bone, and tissue growth, and healthy carbohydrates and heart-smart fats to supply you with the energy and nutrients you need to Get Extreme! But don't worry—Chalene's got you covered. Besides packing her Fat-Burning Food Guide with tips and eating guidelines to help you form lifelong healthy eating habits, she's included over 80 delicious recipes that are simple to prepare and laid out for you in an easy-to-follow plan that you can customize for your caloric needs. Here's a sneak peek at what's inside—a scrumptious lunch recipe and a light chicken dish for dinner. Buh-bye to the days of fat-filled fast food. As Chalene says, "Nothing tastes as good as lean feels!"

Cajun Fish TacosCajun Fish Tacos

5-oz. fish filet, white flaky fish
Cajun seasoning
4 leaves butterleaf lettuce
1/2 cup cabbage, shredded
1/4 cup reduced-fat cheddar cheese, shredded
1 plum tomato, diced
1/3 cup canned black beans, rinsed of brine
1/4 cup store-bought salsa

Preheat oven to 300 degrees. Coat fish with Cajun seasoning, place onto a baking pan, and bake for 12 to 18 minutes or until done. Drain excess juice and transfer to clean plate before cooling. Wrap fish in lettuce leaves with cabbage, cheese, and tomatoes. Serve with a side of black beans and salsa.

Calories: 368  Protein: 50 g  Carbs: 24 g
Fiber: 8 g  Fat Total: 11 g

Chicken BruschettaChicken Bruschetta

5-oz. boneless, skinless chicken breast, butterflied
1 tsp. onion powder
1 tsp. chili powder
1 tsp. olive oil
1 plum tomato, diced
2 Tbsp. fresh basil, thinly sliced
1 tsp. garlic, minced
Salt and pepper to taste
2 cups steamed green beans

Season chicken with onion powder and chili powder, and grill or broil with olive oil until done, about 4 to 5 minutes per side. To make bruschetta, combine tomatoes, basil, and minced garlic, and season with salt and pepper to taste. Top chicken with the bruschetta and serve with steamed green beans.

Calories: 377  Protein: 48 g  Carbs: 22 g
Fiber: 3 g  Fat Total: 10 g

Related Articles
"5 Quick, Easy, and Healthy Desserts"
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Got something to say? Chat with the writers and other readers this Monday, December 15th, at 7:00 PM ET, 4:00 PM PT in the Beachbody Chatroom!

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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Test Your Chalene Johnson IQ!

By Jude Buglewicz
  1. MichiganWhere was Chalene Johnson born? Chalene Johnson was born and raised in Michigan. She's the oldest of three children, and credits her mother, one of the first "Jazzercize" instructors in Michigan, as her greatest inspiration. She and her younger sister, Jenelle, went to their mother's classes and changed the records for her between routines. You can see Jenelle in ChaLEAN Extreme, following her sister's moves and continuing their mother's passion for fitness and good health.

  2. What was Chalene's first Beachbody program? Turbo Jam. Turbo Jam launched in August 2005 and quickly became the number 1, best-selling infomercial on TV. Today, there are thousands of hardcore Turbo fans all over the world. It's even been translated into Japanese!

  3. Gayle KingWhose "celebrity" radio show was Chalene on recently? Gayle King's The Gayle King Radio Show. Chalene flew to New York City to be interviewed on Gayle's show, part of the Oprah and Friends XM radio network, in October. If you know anything about Oprah Winfrey, you know that Gayle is her very best friend. Turns out, Gayle has been exercising with Turbo Jam since the summer of 2007, and recently got Oprah to do some Turbo workouts while they were on the Obama campaign trail.

  4. How many "Elite" signature moves are there in Turbo Jam? Eleven. The moves target your core and abs and are inspired by dance and martial arts, two of Chalene's lifelong interests. Each one targets a specific muscle group or body part to strengthen and sculpt your physique, and promote overall balance and core strength.

  5. Chalene JohnsonHow much body fat can you burn in 3 months on the ChaLEAN Extreme program? Up to 60 percent! By building lean muscle mass, you increase your metabolism and burn fat even after your workout. You lose fat and inches and get tighter and more toned because Muscle Burns Fat™!

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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