Featured post 1

The race goes not to the swift, but to those who keep running !

Featured post 2

Which Body is Better for Health and Performance? Answer Join me at

Power 90 featured post

See why power 90 was so successful at changing the in home fitness market.

Meet Shaun T

Check out the creator of the most Intense exercise videos in the world Insanity and Asylum ! Shaun T !!

Featured Post 5

P 90 X The Extreme In Home Fitness program-

Friday, March 16, 2012

Low Carb Comfort Foods | Mark's Daily Apple

The Perfect Pot of Primal Soup | Mark's Daily Apple

Frozen Primal/Paleo Meals | Mark's Daily Apple

How Fasting Aids Weight Loss | Mark's Daily Apple

Monday, March 12, 2012

90 Day Challenge ~Days 30-36

Okay I've been away for a bit from this Blog update.,Here we go
Day 30 Run 4.5 in the AM, CST at night plus my pull up program

Day 31 Wed Off

Day 32 Thursday Did Back & Biceps and Pull up program!

Day 33 Friday Ran 5

Day 34 Saturday Back & Pull up Program

Day 35 Sunday Ran 6

Day 36 Today Chest Shoulders & Triceps, & Run 4 ?
We'll see it is 66 degrees out there beautiful.

Assisted Pull ups(and the prep program) are coming well , back is still sore in the mid to lower area need to foam roll it more!

Next week is week three and I am supposed to be able to do 1-2 pullups, we shall see!!!

Bring it all Time for my VI shake for Lunch!

Thursday, March 8, 2012

70 Percent of Ground Beef at Supermarkets Contains ‘Pink Slime’

70 Percent of Ground Beef at Supermarkets Contains ‘Pink Slime’: Gerald Zirnstein grinds his own hamburger these days. Why? Because this former United States Department of Agriculture scientist and, now, whistleblower, knows that 70 percent of the ground beef we buy at the supermarket contains something he calls “pink slime.” “Pink slime” is beef trimmings. Once only used...

Tuesday, March 6, 2012

Monday, March 5, 2012


Smart Energy!

Tips for Better Pullups

Tips for Better Pull-ups

by Stew Smith

Of all the exercises, the one with the largest mind game attached to it is the PULLUP. One thing I have learned is that women AND men CANNOT do pull-ups IF they do not PRACTICE pull-ups.

On the flip side, the common denominator among those men AND women who can do dead-hang pull-ups, are those who practice pull-ups.

In my personal opinion, one of the worst things we ever developed in physical fitness classes were the "girl pullup" or flexed arm hang. At an early age, we have been telling young girls, that they cannot do regular pull-ups because they will never be as strong as boys. Well, part of that statement is true - the strongest woman will NEVER be stronger than the strongest man - but I have seen 40-50 year old mothers of three do 10 pullups. How is that? They practice pull-ups as well as the auxiliary exercises that work the muscles of the back, biceps, and forearms - the PULLUP muscles! Anybody can do pull-ups, but it helps to not be 40-50 lbs. overweight and to follow a program that places pull-ups and the following exercises in your workouts at least 3 times a week.

The Proper Pull-up (Regular Grip)

Grab the pull-up bar with your hands placed about shoulder width apart and your palms facing away from you. Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position.

Pull-ups (Negatives)

If you cannot do any pull-ups, you should try "negatives". Negatives are half pull-ups. All you have to do is get your chin over the bar by standing on something or having spotter push you over the bar. Then, you slowly lower yourself all the way down - let your arms hang grasping the bar fully stretched. Keep your feet up and fight gravity for a count of 5 seconds. This will get your arms used to supporting your weight.

Assisted Pull-ups

This is the first step to being able to perform pullups. Using the bar that is 3-4 feet off the ground, sit under it and grab with the regular grip. Straighten your back, hips, and slightly bend your knees while your feet remain on the floor and pull yourself to the bar so that your chest touches the bar. Repeat as required. This is a great way to start out if you cannot do any pull-ups at all. You can also do this on a pair of parallel bars that are used for dips. These are also great to do after you can no longer perform anymore dead-hang pullups. This is a good replacement for the Lat Pulldown machine as well.


Using a pulldown machine, grab the bar, sit down and pull the bar to your collar bones. Keep the bar in front of you. Behind the neck pulldowns are potentially dangerous to your neck and shoulders.

Dumbell Rows

Bend over and support your lower back by placing your hand and knee on the bench as shown. Pull the dumbbell to your chest area as if you were starting a lawn mower. Muscles worked: Back, forearm grip, Bicep muscles.

Biceps Curls

Place dumbbells or bar in hands with your palms facing upward. Use a complete range of motion to take the weight from your shoulders to your hips by bending and straightening the elbows. Keep it smooth. Do not swing the weights.

You can build up your strength and within a few months of this workout, you will have your first pullup in years - maybe ever! If weight loss is needed, naturally find a plan that incorporates cardio vascular exercise, diet and nutrition tips and weights and calisthenics if your next goal is to do a pullup one day! Good luck and always remember to consult with your doctor before starting any fitness program.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Fitness eBook store and the Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at

Day 28 ~ 7 Mile run


It was time to get out and run 7 miles the 6 milers have gone well needed to up the distance.
Although I had a sore hamstring I stretched and warmed up well and off I went to

Who says there is not a lot of interesting things in or near Marlborough!

Okay points of interest:

1) Dav Lin Farm

check out the goats

2) Dav Lin Acres

Notice the canoe in the Tree!

Okay then you run up Chest hill road , Chestnut hill farm is a 131 acre forever wild property given to
Southborough by the Beals family.

Check out the cows

4) Chestnut Hill farm sign

Okay now on to Route 30 and East to Sears road, Running is going well except that Chestnut Hill and route 30 are both hills to challenge!

Sears Road, This is a ritzy section of town, here is an original marker, 27 miles to Boston!


Okay up Sears Rd past many Very expensive homes and up another steep hill ! Und
er the railroad bridge and left on Route 85.

6) Back in Marlborough

Up Maple Street/Route 85, left on South St, love the open farmland and another hill! Left on Beach street up to the ICC cemetery!

7) ICC Cemetery

Left on Clover Hill


Up CLOVER Hill and home bTW Clover Hill is about 120 feet up!

9) Clover Hill
Notice the girl running up it ahead of me!

Finished Run in about 1:15.
Average heart rate 147 , Calories 1601 NICE
Longest run in about 15 years and as you can see quite scenic too!


Friday, March 2, 2012

90 Day Challenge Day 22-26

Do you want to lose weight?
Do you want to regain your fit & trim youth!
I did ask me how!
Join the challenge and we will help you!

Day 22-26

Okay this was supposed to be a "recovery week" , week 4 -Not!
So this is hwat I did , I need to look at my schedule once in a while

I am on week two of 50 pullups in 7 weeks prep level so modification is required

Lets see

Day 22 Monday the 27th
We did Chest and back( P90X) and Pullup program
Pull up program was
7 assisted( my assist is about 120# right now)
9 assisted
7 austrailian pullups
1 Negative
1 power hold
9 chin ups assisted ( extra)
Wow do I feel it, Then I walked the dog for 25 minutes then dinner

Day 23 Tues
Ran 4.75 miles in 45 minutes Great run two new hills Park and Adams st
175 bpm heart rate avg!

Day 24 Wed
Shoulders and arms - First half with extra DB curls
Pull up program was same as monday
7 assisted( my assist is about 120# right now)
9 assisted
7 austrailian pullups
1 Negative
1 power hold
9 chin ups assisted ( extra)

Day 25 Thursday
Off Needed a break. It snowed 8 inches good excuse not to run
The treadmill did not interest me!

Day 26 Friday ( Today)
Time for that run after work and the Pullup program final time for this week , same as before!!!

Day 27 Tomorrow

Kick at Gym and XC skiing
Yeah !!
before the melt, then a nice Body by Vi Shake and my Vi Pak Vitamins!

Do you want to lose weight?
Do you want to regain your fit & trim youth!
I did ask me how!
Join the challenge and we will help you!

Weigh In and measurement(s) on Day 30 March 6th
Stay tuned!!


Twitter Delicious Facebook Digg Stumbleupon Favorites