Eds Fitcamp: Recent Episodes
Ed Ryan
BUT YOU CAN JOIN US ANY TIME
3 Days Per Week1 Hour Per DaySTAY FIT FOR LIFE
1) Stop wasting your time at a gym wandering around wondering which machines to use. #2) Stop wasting money on a trainer who's more concerned with who's texting him than with your progress.#3) You need accountability every day, every week.#4) And you need it from someone with experience, someone who's also willing to put in the hard work, someone who's not trying to rip you off.
We've been getting - and keeping - local residents fit for over a decade, and we do it in a safe a fin way. Your first class is always free. If you'd like more detail, please call or text 239-247-3833 or e-mail edryantheeditor@gmail.com. Classes are 3 days per week for one hour. Mornings (5:00A) on Monday, Wednesday and Friday. Evenings (5:30P) on Monday, Wednesday and Thursday. Class is held in Gateway.
Your investment is $159.00 for 8 weeks.
Our April 2016 ClassOur location here in Gateway:11940 Fairway Lakes Drive
Unit 5
Fort Myers FL. 33913
Call Ed Ryan for more information at 239-247-3833 or e-mail at edryantheeditor@gmail.com. Follow us on Facebook for Daily Updates
We took third place in our age groups at the Savae Race in Tampa on Saturday, October 20, 2013
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FitCampers love the great outdoors. Stephanie, Alyssa, Jay and Kim at the Warrior Dash in 2013
The Beach Workout. 2 hours of fun in the sunAny parking lot works just fine.Angel is always Mr. Intensity.
Copper says "don't you dare take my picture or I'll have to kill you".Spinning outside on a beautiful Tuesday night in Gateway
Inside the G.T.L.C. Plenty of room. Plenty of People.
The post spin pose. Kat and Jess are always posing showing off their huge guns and shoulders.
All week long many of us sit at our desk hacking away at the keyboard writing stories, preparing proposals and pointlessly checking e-mail, Twitter and Facebook. Other than the occasional bathroom break we are sedentary. At the end of the day without the proper mental motivation we're tempted to talk ourselves out of exercising because we're exhausted and there is always tomorrow.
Friday arrives and the 5-day routine that keeps us focused on work and away from the junk food cabinet disappear. Friends, family, sit-down dinners a few chips here and there, a glass of wine turns into three or four and before you know it your bowflex is being used to dry the kids clothes. None of us are getting any younger so how do we fix this?Luckily I have a wife who's as competitive as I am. Happily I have a few friends, who, with a little push want to be healthy. Job number one is to find someone you can count on. Someone that will push you as you push back. That someone can be five people, it can be ten. It's as simple as texting someone the day before. "Let's meet at the school tomorrow at 8. We're running 5 miles". If friend number one says no way, you're crazy, go down the list and find one or two people that are willing to join you. It's so important to balance hard work with exercise. It's a great stress reliever. It's a great way to refresh your body and your mind. If you are in good health, there is really no excuse. If you are too busy, read Tim Ferris 4-Hour Work Week. It's a life changer.
| | | Kim after the 2011 Mud Bud |
At 45, my wife Kim and I have taken an extreme liking to adventure races. We competed in the first Muddy Buddy in Orlando for fun. After that, we wanted to win. Who doesn't? These types of races have become the latest craze all over the country. You can compete as an individual and they have team categories. Some are all running with obstacles. Some include a mountain bike. Chances are there's some type of adventure race in whatever city you live in. The idea is to get more people in your circle involved. Because when fitness is fun, everyone can enjoy staying healthy. Then, that beer or glass of wine at the end of the week doesn't cost you so much.
In between the races, you have to train. But the races provide you with a goal, the motivation to train. If you are competitive you are going to want to win. To win, you have to train. And as the headline to this piece states, Saturday's Were Created For Extreme Fitness.
Here's our workout for Saturday, May 14th. At 8AM I went for a 6-mile run with Angel Ruano who take my FitCamp class. My wife went to the school to run sprints. The only way to improve your 5K and longer distance runs is to run sprints. She went her way, we went our way. After the run we went up to the pool. As Kim biked 4 miles, I swam laps. When she returned from the bike, she got in the pool and I biked 4 miles. This we did twice. And we finished the morning workout up with 6 more miles on the mountain bike.
Fitness is mostly mental. You are either going to exercise or you are not. You can buy a bowflex or a fancy heart rate monitor or a gym membership or read Jillian's books. The bottom line is if you don't have the mental strength to exercise you'll be wasting your money. If you are a healthy uninjured person there is no excuse. You'd be amazed at how motivating it is to have a few workout buddy's. If you commit to meeting someone, the last thing you want to do is let them down. In turn that motivates you to make it happen. Be a good judge of your body. If your body is telling you to stop, STOP. If you sense an injury, do not try to train through it. On the flip side, if you feel good, push yourself. Nobody says you have to be a Navy Seal but Navy Seal's are a classic example of how much you CAN put the human body through.
Feedback at edryantheeditor@gmail.com
Ladies, you can contact Kim directly about her training kimandjillian@gmail.com
While nursing a calf injury, I wore the Go-Pro and ran with Kim at the Dirt Foot Adventure race in Fort Meade. Kim won first in her age at this race. Geno has come up with some very creative and fun obstacles at his races.
Saturday morning the FitCamp team spent 2 hours at Fort Myers Beach. We did an assortment of cardio drills and games. Here is the breakdown of how many calories were burned from the members wearing a heart-rate monitor.
Mike Flores - 1,454
Brian Crowley - 1,121
Lori Summers - 1,088
Erin Hennessey - 1,042
Kathy Martel - 980
Karen Lasa - 835
Nate tuttle - 795
The FitCamp Morning Team Showing Off the Guns.Click here for video from today's workout
Amanda Duffy running the box. The sprinklers were a great relief from the humidity.
Many More Photos on Next PageFollow FitCamp on Facebook
VISIT FITCAMP ON FACEBOOK TO READ ALL MY FUNNY CAPTIONSRosie is a very strong woman!!!Just wondering what craziness is next.VISIT FITCAMP ON FACEBOOK TO READ ALL MY CAPTIONS TO THESE PHOTOSOUR NEXT FITCAMP CLASS BEGINS AUGUST 16THOur next FitCamp Class Begins Monday August 16th. Register early. It will sell out.$149 for FMF members. $199 for non-members.
Why is water so important? There are many reasons. The human body is anywhere from 55% to 78% water depending on body size. A rule of thumb, 2/3 of body is consists of water, and it is the main component of human body. Did you know that your tissues and organs are mainly made up of water? Here is the %:
Muscle consists of 75% water
Brain consists of 90% of water
Bone consists of 22% of water
Blood consists of 83% water
The functions of water in human body are vital. The water:
Transport nutrients and oxygen into cells
Moisturizes the air in lungs
Helps with metabolism
Protect our vital organ
Helps our organs to absorb nutrients better
Regulates body temperature
Detoxifies
Protect and moisturizes our joints
Every cell in your body needs water from head to toe. That is why it is so important to drink enough fluid. Take for example, brain consists of 90% of water, if you do not supply enough water to your body, your brain cannot function well, and you will get headache or migraine. Hence, next time, if you feel fatigue and headache, it may be the sign of dehydration. And water helps clean your system out. There are two reasons you all see me running to the bathroom so much, the first is to change my diaper, the second is because I drink so much water.
Of course, my research and very valuable health information is always free.
| Holly, Karen Special Rate |
Food cravings mean that the body has its signals mixed up. When we are exhausted or blue, we have low blood sugar and/or low serotonin, and the body signals the brain that it needs a pick-me-up. This signal causes a sugar craving or carbohydrate craving. Serotonin is our basic feel-good hormone. If serotonin is low, we feel sad or depressed. And hormonal imbalance or weak digestion can lead to low serotonin. Unfortunately, sugars and simple carbohydrates release a short burst of serotonin — we feel good for a moment, but soon return to our low-serotonin state — then crave more sugar and simple carbohydrates. It’s a downward spiral.
If you eat a low-fat diet in the hope of losing weight, you unintentionally make the problem worse. If, like millions of women, you have eaten a low-fat, high-carbohydrate diet for many years, or followed fad diets, the odds are good that you have become at least partially insulin resistant.
Insulin is responsible for maintaining stable blood sugar levels by telling the body’s cells when to absorb glucose from the bloodstream. Being insulin resistant means your body stops responding to insulin, and instead grabs every calorie it can and deposits it as fat. So no matter how little you eat, you will gradually gain weight.
At the same time, your cells cannot absorb the glucose they need, so they signal your brain that you need more carbohydrates or sugars. The result is persistent food cravings. Even worse, insulin resistance leads directly to obesity, diabetes, and heart disease. Many experts believe it is the root cause of the epidemic of those diseases in America today. And a low-fat diet makes it far more likely you will suffer from this condition.
Millions of American women are now trying the Atkins Diet or the South Beach Diet. While these diets are an improvement over the conventional low-fat, high-carbohydrate diet, they can worsen your metabolic problems, because dieting itself is stressful to the body. So many women need to heal their metabolism first before even considering weight loss.
Another cause of food cravings is adrenal fatigue. If you are under a great deal of stress, or suffer from insomnia or sleep deprivation, you are probably exhausted much of the time. This leads to adrenal fatigue or outright adrenal exhaustion, which in turn signals the body it needs a pick-me-up. You may resort to sugar or carbohydrate snacks or coffee during the day and carbohydrates or alcohol at night, all of which exacerbate the problem.
Women who blame themselves for their food cravings only worsen their mood and increase their need for serotonin. That’s when a pattern of emotional eating can develop. Remember, there are biological causes of sugar cravings, and your carbohydrate craving is rarely just a behavioral problem. The root problem is more likely inadequate nutrition.
How to break this vicious cycle? To reduce food cravings, the body needs real support — and lots of it. We have seen over and over that eating healthy foods, adding pharmaceutical–grade nutritional supplements and moderate exercise can almost miraculously curb cravings. Your metabolism will heal itself when provided with the necessary nutritional support. If it has been damaged, the process can take some time, but it will happen. The good news is — you don’t have to give up chocolate!
Back pain is one of the most common medical problems in the United States. The cause is often poor posture and body mechanics in the workplace. A supervised program of back protection and exercise may be the key to alleviating and even preventing such problems
Correct posture and body mechanics play a vital role in preventing back pain because pressure on the discs and strain of the muscles, ligaments, and back joints is aggravated by incorrect posture and body mechanics. At the same time, when your posture is good and your body moves correctly, the strain on your back is reduced.
Sitting is often the greatest cause of back pain. When sitting either in a relaxed position, driving, or while at work, support your lower back. Use a rolled towel, small pillow, or a specially designed seat support. Remove this low back support every half hour for five minutes to give your lower back a change of position. Your head should be positioned so that your ear is in a line with your shoulder and your chin is parallel with the floor.
Avoid leaning to one side when you are sitting, and avoid overstuffed furniture as it does not offer adequate support. Avoid leaning to one side when you are sitting, and avoid overstuffed furniture, as it does not offer adequate support.
When working at a desk, your chair should be pulled close to the desk. An office chair with short armrests will allow this. Office chairs should also have adjustable height, back rests, and seats. The backrest spring should be adjusted so that the backrest moves with you. A seat that tilts forward is a particularly useful feature.
Use a swivel chair to enable you to work without twisting your back. Place objects such as adding machines and computers as close to you as possible to minimize the amount of twisting and turning you need to do. When you lean forward at your desk, bend forward at the hips instead of rounding your lower back. This will allow you to keep your back straight and in good alignment.
Holding the phone between your ear and shoulder is a common cause of neck pain. Use a clipboard to hold your papers down so that your hands are free. Special phone adapters also are available. After sitting for a prolonged period, it is helpful to straighten your back to an upright position and, if possible, stand and walk for a while.
Appropriate exercise, done regularly, will provide the strength and flexibility in the muscles of your legs and back that you need to help avoid excessive strain and possible injury. Some forms of exercise, such as yoga and Tai Chi, may help relieve or prevent back pain by increasing flexibility and reducing tension. These exercises should not be done, however, if they are uncomfortable or place a strain on the back. And don't neglect strength training; strong abdominal, back, and leg muscles play a vital role in helping maintain good posture and body mechanics.
Here are a few helpful websites and books:
Medicine.net
WebMD
There are more myths and misconceptions about strength training than any other area of fitness. While research continues to uncover more and more reasons why working out with weights is good for you, many women continue to avoid resistance training for fear of developing muscles of Herculean proportions.
Other women have tried it and have been less than thrilled with the results. Don't worry, people say. Women can't build muscle like men. They don't have enough testosterone. This is, in fact, only partly true. The truth is, not everyone responds to training the same way. While testosterone plays a role in muscle development, the answer to why some men and women increase in muscle size and others don't, lies within our DNA.
We are predisposed to respond to exercise in a particular way, in large part, because of our genetics. Our genetic makeup determines what types of muscle fibers we have and where they are distributed. It determines our ratio of testosterone to estrogen and where we store body fat. And it also determines our body type.
All women fall under one of three body classifications - or are a combination of types. Mesomorphs tend to be muscular, endomorphs are more rounded and voluptuous, and ectomorphs are slim or linear in shape. Mesomorphs respond to strength training by building muscle mass much faster than their ectomorphic counterparts, even though they may be following identical training regimens. Endomorphs generally need to lose body fat in order to see a change in size or shape as a result of strength training. Ectomorphs are less likely to build muscle mass but will become stronger as a result of resistance training.
One of the fundamental principles of strength training is that if you overload the muscle, you will increase its size. With aerobic training, the overload is typically your body weight. Activities such as step/bench training or stair stepping result in changes in the size and shape of the muscles of the lower body. Increasing the height of the step or adding power movements increases the overload. For those concerned about building muscle, it would be better to reduce the step height or lower the impact of the movements. While this may reduce the aerobic value of the workout, it also will decrease the amount of overload on the muscles, making it less likely that you will build more muscle.
When it comes to strength training, the old rule still applies: to get stronger, work with heavier weights and perform fewer repetitions. To promote endurance, use lighter weights and complete more repetitions. It's encouraging to note that just like men, most women will experience a 20 percent to 40 percent increase in muscular strength after several months of resistance training.
Understanding your body type and how you might respond to exercise can help you set realistic goals and expectations. Avoid comparisons to others you see, at the gym or elsewhere, and remember that no two people are alike. Focus on how good exercise makes you feel rather than how you would like to look. Accepting our bodies for what they are is a great way to get rid of the guilt or pressure we often feel to look a certain way.
A lot of you have wondered, and often asked, what your nutrition should be before and after a workout. Should I eat carbs or protein before a morning workout? What should I eat after a late evening workout. Here are a few more options to work
Before Working Out
About 3 to 6 hours before a workout, eat a meal mostly made up of complex carbohydrates. Carbohydrates contain glucose, the body's main energy source for muscles during exercise. Easily digestible, carbohydrates help the body use fat during exercise. Complex carbohydrates provide lasting energy to the body and include whole grains, brown rice, couscous, millet, quinoa and bulgur. About 1 to 2 hours before a workout, eat a snack that is high in carbohydrates (simple or complex). Examples include fruits, crackers and granola. Avoid eating high-fiber carbohydrates, such as lentils and broccoli, during the preworkout snack; they can cause gas and indigestion during a workout.
While protein and fat are not the body's chief suppliers of energy, they do contribute to satiation, and fat provides fuel for endurance exercise, such as running and long-distance biking. Add lean sources of protein and healthy fats to the meal (3 to 6 hours before exercise). Lean sources of protein include flank steak, salmon, chicken breasts, lean ground turkey and tuna. Healthy fats include canola oil, walnuts, almonds, olive oil and flaxseed oil. During the preworkout snack, add small portions of fat and protein to your carbohydrate snack. Small portions include low-fat cheese, yogurt, peanut butter and low-fat milk.
Preworkout hydration is as equally important as preworkout nutrition. Dehydration can lead to fatigue and a loss of coordination. According to the American Council on Exercise, exercise performance can decline if a person's hydration level decreases by just 2 percent during a workout. Exercisers should drink 16 to 24 oz. of water an hour before workouts and drink 8 oz. of water every 15 minutes of exercise.
Post Workout. 3 Options.
1) Two tablespoons of peanut butter and four graham cracker squares are an easy post-workout food to prepare and pack with you. Choose these peanut butter crackers to get a good dose of healthy fats in addition to the carbs and protein your body needs, and supplement with plenty of water to rehydrate after your exercise session. Replace regular peanut butter with a reduced-fat variety if you are counting calories.
2) Select an eight-ounce carton of low-fat fruit yogurt to get a calcium boost along with the recommended post-exercise levels of carbs and protein. Yogurt is also a great source of probiotics---the "good" bacteria that may help in ailments such as yeast and urinary tract infections, according the Mayo Clinic. Make your own varieties of fruit yogurt by mixing two tablespoons of your favorite jams into a cup of plain or vanilla low-fat yogurt.
3) Another healthy post-exercise food combination is a medium or large banana and an ounce of turkey meat. The banana supplies plenty of carbs along with potassium, and the turkey contributes the recommended protein. Exchange the banana for other nutrient-dense fruits, such as a cup of mixed berries, for a change of pace. As with peanut butter crackers, drink lots of water with this post-workout food to replenish your body's fluid level.
I've been toying around with this idea, and, in fact, I'm testing it out on a few people. I wanted to get your feedback to see if you thought it was worthwhile or idiotic. Most people who go to the gym want to listen to their favorite music and they want to know what to do, ie: what body parts to work, when to work them, which machines to use, etc. So here's my idea.
Everyone who goes to a gym should be working out (with weights) between 45 minutes to an hour. Anything more than that is overkill or boring or the kids have crapped their pants in the daycare. That time frame translates to between 13 and 17 songs. So my question to you all is what if you were able to listen to your favorite songs, and at the same time, have someone telling you what to do...in your headset.
It's really personal training without the big bulky arms-shaved muscle-head who twitters his fake eyelashes while you push 72 pounds up with one leg trying to tighten your gludias maximus. It's also a hell of a lot cheaper. What I'm testing out with several of my FitCampers is the concept of giving them their workouts, mixed in with their music.
You would know, every day, before you hit the gym what muscle group(s) you were working. You arrive at the gym, put the rug rat in the pen, grab your towel and pop in your iPhone or iPod or whatever you use to listen to music. For the first song, you warm up on the treadmill or the bike. Once that song ends, the workout begins.
Every exercise is laid out for you. The reps. The rest period. All of it. But the key is not to overwhelm the music. You want to hear your music just as much as you want to know what to do. It's a delicate balance and only the hands of a trained professional could pull this off. I caution you all not to try this at home. After all, I would never attempt to operate a crane or remove your appendix.
It might be tricky at first, trying to make sure you stay on pace. But by the second and third and fourth workout, you have it nailed. Then, on the 6th workout I change it all up on you again. New workout. New songs. More muscle confusion.
Let me know your thoughts. This could be the dumbest idea on earth or could make me a billionaire.
I was a little worried that this new leg workout was not going to provide the proper muscle-tearing needed to maintain decent sized legs. The reason for that was it does not include regular, heavy squats. The workout includes a lot of movements that incorporate the core which we will need to be strong during the obstacle course (and biking) portion of the May 8th competition.
Once again our focus is building stamina and endurance while maintaining strength. That means high reps, less rest and lighter weight than normal. But, not extremely light weight. The workout took less than an hour and I can say, 24 hours later I can feel the soreness, so we succeeded at breaking down the muscles.
Always start your leg workout with a 5 minute warm-up. It could be a jog, stationary bike, jumping rope or anything that gets the blood flowing in your legs especially if you just left work where you sit at a desk or if you just got out of the car after a long ride.
Exercise #1
Leg Extension Machine
I don't really consider this machine a muscle-building machine. It's almost a continuation of the warm-up. However, properly executed, with squeezes at the top, you can really feel a burn in your quads.
Set #1
130 lbs - 15 reps
rest :45
Set #2
150 lbs - 12 reps
rest :45
Set #3
170 lbs- 10 reps
rest :45
Set #4
180 lbs - 10 reps
Exercise #2
Lunges with Overhead Presses / Curls
On Day One we focused mainly on chest and triceps so that is the reason we add a little upper body to the walking lunge. Each lunge is for 20 steps, 10 each lead leg.
Set #1
Lunges with overhead presses
15 lbs
Set #2
Lunges with Bicep Curls (see video below)
20 lbs
Set #3
Lunges with Overhead Presses
20 lbs
Set #4
Lunges with Curls
25 lbs
Exercise #3Leg Press Machine. The goal with the leg press is to work the inside of the quads. We accomplish this on the leg press machine with our legs even with our shoulders and feet straight.
4 sets / 450 pounds /12 reps
Exercise #4
The Wall Sit
This exercise burns the quads like no other depending on how long you can hold it. Setting a goal of one minute is an excellent place to start. Make sure your back is flat against a stable wall and your quads are parallel with the ground for maximum benefit. You'll need a longer rest period to shake out the burn as well so for this exercise we took a :90 rest in between sets.
Today I used two 40 pound dumbbells.
Set #1 :60 rest for :90
Set #2 :50 rest for :90
Set #3 :40 rest for :90
We finished off the wall sits with one legged raises. Lean against the wall, quads parallel with the ground for ten seconds. Every ten seconds lift one leg straight out putting all of your bodyweight on one leg. Go for one minute. No weights.
Exercise #5
Elevated Stiff Legged Dead Lifts
Stand on a box or step that is about a foot or two off the ground. Place your feet about 4-6 inches apart. We're doing 12 weights so you want to pick a weight you can handle but should really tire you out on that last few reps. I used 55 lbs. Hold the weights to your sides when you begin. Bend down bring the weights in front and hold them for three seconds right at the tip of your sneakers. If you are flexible and can reach past your sneakers, all the better. Stand straight up and bring the weights back to your sides.
Exercise #6
500 jump rope reps
After that leg workout it should be difficult to jump high enough to get the thinnest of twines under your 600 pound sneakers. But when you complete 500 jumps you will feel totally awesome. And that my friends is a killer leg (with core) workout.
On May 8th the Muddy Buddy Competition will be held in Orlando Florida. It's a 7-mile bike, run and obstacle course so we've altered our workouts to make sure we have the stamina as well as the strength to be competitive in the race. Here is our Sunday workout, day number two, of 21 straight days of training.
In order to change the focus of our workouts from pure strength training to strength and endurance training we have changed our rest and rep numbers. During normal training we try to get stronger every week by increasing weight and decreasing reps. For example: 12 reps, 10 reps, 8 reps, 6 reps using four exercises per bodypart.
Now we are going to keep the reps around 12 for all sets. Never go to light. If you're struggling with the last 2 reps, you have the correct weight. If you can feel like you can do 20 reps, the weight is too light. We also limit the rest time to 45 seconds between each set. NEVER LIFT MORE WEIGHT THAN YOU CAN REASONABLY HANDLE IF YOU ARE WORKING WITHOUT A SPOTTER.
On April 18th we worked upper body. The workout should take 45 minutes. Here is the routine. Feel free to print it out and use it on your upper body day. If you have any questions about how to perform an exercise e-mail me. Even if you are not training for a competition, always remember, change is good for your body. Trying a new workout could get you over a plateau.
Exercise #1 Flat Bench
135 lbs / 12 reps
rest :45 - Complete 3 sets
185 lbs / 10 reps
rest :45 - Complete 3 sets
200 lbs / 8 reps
rest :45 - Complete 3 sets
NOTE - If you are not a gym member or are working out at home, an alternative to the flat bench would be floor dumbbells presses. If you do not have weights, try pushups.
Exercise #2
Incline Dumbbell Presses
50 lbs /12 reps
rest :45
55 lbs /12 reps
rest :45
60 lbs /12 reps
rest :45
65 lbs / MAX REPS
rest :45
NOTE - If you are not a gym member or are working out at home, an alternative to the incline dembbell would be incline pushups. Elevate your feet on a chair or a box, keep your hands directly under your chest, fingers pointed straight above your head.
Exercise #3
Rope Pulldowns
70 lbs 12 reps
rest :45
75 lbs 12 reps
rest :45
80 lbs 12 reps
rest :45
85 lbs to fatigue
NOTE - If you are not a gym member or are working out at home, an alternative to the rope pulldown would be to hang a band over the end of a door and perform the same motion with the band that you would with the rope. Instead of going to 12, however, you should go to fatigue on all 4 sets because it will be easier with the rope.
Exercise #4
Bodyweight Dips
4 sets of 15 reps.
Make sure you are going down far enough so your upper arms (biceps and triceps) are nearly parallel with the ground.
NOTE - If you are not a gym member or are working out at home, perform the dip on a stable chair with yuor arms behind you on the chair and your legs straight out. Move your butt closer to the floor and push up with your hands. Make sure the chair is stable. To make it harder, have someone sit on your lap while performing the dips.
Exercise #5
Bodyweight Pullups
4 sets of 12 reps or max reps
Your chin should be as close to the bar as you can pull it at the top and your arms should be almost to lock-out at the bottm.
NOTE - It's hard to simulate a pullup at home. The pullup is one of the best upper body, back and strength building exercises you can perform. However, if you have a band and can hang it over something in your house or garage and sit on the floor (or on a chair) you can pull both ends of the band toward your body and out toward your sides. That is as close as you can get to a pullup without a pullup bar. Release the tension slowly so you feel a burn and continue until you are fatigued.
CARDIO
2-Mile Run
Cardio is most effective first thing in the morning on an empty stomach or immediately after your workout. Sometimes the weather doesn't co-operate but that doesn't mean you call it a day.
Nutrition For Sunday8:30AM - 9 Egg Whites/3 Yolks, Tomato, Salsa, 2 rice cakes with all natural peanut butter12:30 - 1/4 pound of pulled chicken, 2 rice cakes with all natural peanut butter2:30 - Zone Protein bar4:30 - 1/4 pound of pulled chicken7:00PM - Steak and Rice
