Thursday, December 31, 2015

Double Dagger Crossfit Glove and wrist wrap review



Below is the review of the Double Dagger Weight lifting gloves and wrist wraps. 


Thursday, December 10, 2015

Why wait for New Years to start your resolution..?

Start getting in shape now!
 Group and one on one sessions available so book your session today!!!


Queen Microfiber 4 Piece Bed Sheet Set (White) -Review

So I got the chance to buy some of these extra soft microfiber bed sheets and I jumped at it. Honestly, I'll sleep on whatever but I know my wife likes this type of stuff so I said let's do it. I must admit, I was pleasantly surprised. These sheets are super soft and feel really good against your skin. I've only had them for a day but last night was a very good night sleep.  The company boasts




  • SUPER SOFT - SILKY TOUCH - HIGHEST QUALITY DOUBLE BRUSHED MICROFIBER - Made of the highest quality microfiber and workmanship so you know it lasts! We made sure to brush the fabric from both sides so that it is extra soft! Fabulous selection of colors will make your bedroom look like a dream celebrity home!


  • FEEL BETTER RIGHT AWAY - you will immediately get a better sleep and be able to wake up in the morning to a new day refreshed and full of energy. Silky soft, the most comfortable and luxurious bed sheets you can ever find. Works best for any room in your house, Bedroom, guest room, kids room, RV, vacation home and makes a perfect gift for your loved one.


Personally, I can't argue with these claims so far. I received them at a reduced rate in return for my honest product review. So in summary, if you are in the market for some super soft, nice bedding, I recommend giving these a shot. They can be found Queen Microfiber 4 Piece Bed Sheet Set 
And no, I do not get paid or get any kick back for any of these sheets sold. 

Thanks!

-MB

Tuesday, November 24, 2015

Sound Intone Wired DJ Heaphones with Microphone Review

I'll keep this review short and sweet. I really enjoy these headphones. They are perfect for what I use headphones for and aside from the fact that it is wired as opposed to wireless they are my other go to pair of headphones that I possess.



Noise Canceling
Now, I never have bought or used the top of the line Bose or Beats by Dre headphones so I'm sure those may do a slightly better job. However for some headphones that cost less than $20.00 these are the bomb in my opinion.

Colors
There are a variety of colors available which make them stylish in my opinion.

Microphone and volume control
The wire contains a microphone and volume control on it. The wire is micro braided and does not seem like it will short out due to wear and tear. You can also control the volume of sound coming into your ear from the wire which is a nice bonus. If you like to talk using your headphones there is a built in microphone as well as the option to answer phone calls with your headphones.

Overall thoughts
Great pair of wired headphones for a reasonable price. Well constructed, durable and seems like they will last a long time.

You can check out my youtube review below.

Friday, September 18, 2015

Let's talk diet, nutrition and eating habits...for the average joe

This is a picture from earlier today, as you can see I have a pretty nice cut going but I am not super shredded at the moment. I hopped on the scale and it looks like I am about 210 lbs. I would assume I'm somewhere between 10-12% body fat if I were just guestimating.

So Am I following a strict diet right now?
Yes and No. Honestly, in the last 2 weeks I have eaten nachos, fried seafood platters, bread, pasta, ice cream and a good bit of other junk. Thus, I am not on some strict torture diet. But, I do try to keep a system going which I feel helps me keep my body fat in order.

So here are a few of my tips...

For Breakfast- 
Oatmeal, Eggs, and/or Fruit!
Now if you are like me, you can't stand the texture of regular oatmeal! I mean I just hate that running snotty texture oatmeal! However, there is a type of oatmeal called Steel Cut Oats and the textures are night and day! I love GRITS but I don't eat them as much as I use to. I say this because when I eat Steel Cut Oats I don't feel like I am missing out much. I'll sprinkle a little cinnamon (natural fat burner), raisons, nuts, and salt and I am good to go. Matter of fact, that salty/sweet contrast tastes awesome to me.

Another option is a Protein Smoothie.
 You can't really go wrong with a banana, ice, some almond milk,a little honey( or maple syrup), and some frozen berries. For added protein, add a scoop of whey protein and you have a healthy energy packed breakfast.

Tip: Get some ripe bananas, peel them and freeze them ahead of time. They make your smoothie take on an ice cream consistency.

Lunch and Dinner-

I try to keep it simple. Veggies, and meat! I'll endulge in a good bit of carbs if it is right post workout but otherwise I try not to go overboard with the pasta, rice, bread etc. A fist size portion is good enough.

WATER!!! DRINK IT AND LOTS OF IT!
I ask my clients time and time again if they drink alot of water and by and large I get the same response. No, I don't like how water tastes, water is nasty, etc...
Look, you need Water! Our bodies are made of more than 50% water. We need it to function, it keeps us from being hungry! It flushes out the toxins. When you are drinking enough water your body will stop retaining water and actually let go of some of the water weight that it normally stores. Your skin will look better, you will feel better. Trust me, you need to be drinking more water! Not sugar water, tea, or water with sweetner, straight up WATER! H2O!
Shoot for a gallon a day, sure that's a lofty goal but if you miss the mark you will still be getting in a sufficient amount of water to keep you functioning on a high level.
Drink a large glass of water before your meals and it will keep you from over indulging on your food as well.
Additionally, a lot of times when you feel hungry you are not hungry but instead you are actually Thirsty!

SNACK OPTIONS
So if you are like me, you always want to know what can I snack on.  What are my options!?
Here is a brief list of things I use or recommend.
Nuts: Cashews, Peanuts, Almonds, Pistachios etc... High fat content makes you feel full...decent amount of protein

Nut Butters: Peanut Butters, nut butters etc...



Fruits: Can't go wrong with fruits. My philosophy is fruits are from the earth, your body will break them down better than simple carbs so I don't trip about fruit like some people do. Enjoy them, God put them here for you!
Seeds: Sunflower seeds, pumpkin seeds, watermelon seeds etc... Like nuts, high in fat, good protein,
Greek Yogurt: Taste Good and is a better alternative than ice cream. I like to mix mine with peanut butter! Yum.


Popcorn: Another one of my favorites. I have long stopped using the microwave but I have an Airpop popper I got for about 20 dollars at Walmart. No need for oil and you control your salt distribution so this can be a very healthy snack. One of my go to snacks when I have late night cravings and I want something instead of nuts.
Kale Chips: Haven't made them in a while but sprinkle some oil and salt on kale and place in the oven and bake until crispy. This is actually a pretty tasty treat. There are tons of ways to season this as well so use google and go find some tasty recipes.

Beanitos: These chips are good too and made from beans so they are a bit healthier!


These are a few to get you on your way. Don't sabotage yourself by drinking a large soda or sweet tea with your snacks though. Sugar gets you every time.



CHEAT MEAL/CHEAT DAY
Some people like a cheat meal, some people prefer a cheat day and still others don't do either and just calculate their macro and micro nutrient needs so that they can get in a little junk everyday so long as their overall calorie count and protein, carb, fat ratios are not affected.
Personally, I am more of the cheat day type of guy myself. But a cheat meal will probably yield the greatest results as a whole. Myself, I have a kind of addictive personality so let's say I have been avoiding cookies, once I eat one then I want to eat it until it is gone. Thus, on my cheat times I prefer to just cheat the whole day but still with in reason.

Now let's use some logic here for a second. Here is the reason I don't see a problem with this. Let's say you eat like crap everyday...Cookies, fast food, sodas, chips, and no nutrient dense food. All of a sudden you decide I'm going to eat healthy for one meal or even for the day!!! Do you honestly think that will have a long term affect on your health and fitness?  Exactly, and the same applies to your body if you are consistently doing right and have one bad slip up day. Hell, depending on your training and when it is consumed simple sugars and high carbs are actually beneficial to your goals!


CALORIES IN VS CALORIES OUT
At the end of the day, it really all boils down to calories in vs calories out. Don't get me wrong, this is a vast oversimplification however, in a nut shell what you don't burn you store. And how does your body store energy...YEP...FAT! There are many calorie calculators out there. A very simple way to guestimate your calorie requirements is to take your current body weight so let's say you are 185lbs. Then multiply that by 10, That would give you 1850 thus your body needs about 1850 calories to maintain your current weight. Eat more and you will gain, eat less and you should drop.  Here is where a food journal comes in handy because you can track your progress and monitor whether you are seeing the progress you are looking for. Over the weeks you just adjust your calorie intake accordingly and you should start seeing that scale slide in the direction of your desire.

SUMMARY

This was a quick summary of tips and tricks I've been using over the years. Hopefully it can help you on your journey. I think this guide will be helpful if you are new to dieting/working out however if you are trying to be a serious bodybuilder or seeking to get into single digit body fat numbers then you will have to be a lot stricter about the things I mentioned above. At this point, I don't have a desire to walk across anyone's stage or be judged by my body so this works great for me. A few things I neglected to mention earlier are supplements. I'll do a separate blog on that on another date.
In the meantime Cinnamon, apple cider vinegar,  cayenne pepper, and green tea are some other ingredients, spices, etc that you may want to incorporate into your routine. They all aid fat loss and help to spike your metabolism as well. If there is something else you would like me to address feel free to ask!

Thanks for reading!

-Mark BFitness

Wednesday, September 16, 2015

Pure Moringa Oleifera - Product Review

Today I am reviewing the 60 capsule bottle of Pure Moringa Oleifera by Fresh healthcare.

 First let me tell you a little bit about Moringa. Moringa is called the " Miracle Tree" due to all of the nutrients found in this one plant. Called the most nutritious tree on earth, the Moringa plant is known for all of its essential vitamins, minerals, antioxidants, amino acids, protein & phytonutrients!



Vitamin B,B1,B2,B3,B6,E, and C! I'm not done, it also has Iron, Fiber, Calcium, Protein, Vitamin A, Zinc, Copper, Sulfur, Chloride, Folic Acid, Selenium, Chromium, Potassium, Phosphorus, Manganese, and Magnesium. So after reading all of that one can see why Moringa is so highly regarded.

 A few months back my wife bought the pure Moringa Oleifera powder and I decided to mix up a drink. I'm no stranger to drinking barely grass, wheat grass, oat grass etc... so I figured this couldn't be too bad. Boy was I wrong! It not only tasted like grass but it had a stronger taste that just sat in my throat long after I finished swallowing my drink! Needless to say, this was not something that was on my favorite drink list to consume.

Fast forward to a few weeks ago, I was presented an opportunity to review a 60 capsule bottle of Moringa in return for my honest review. Being that I am very familiar with all of the great properties associated with the Moringa, I wanted to try it again, especially since this version is in pill form. I figured this would be much easier to swallow. This time I was correct. I can't stress the difference it makes being able to swallow this in pill form versus trying to drink down the chalky powder. These pills are easy to swallow and I had no after taste or side effects from them. Honestly, I don't feel that I received any energy burst from the Moringa however I am a healthy 6' 200lb male and I regularly use a few select supplements to keep me at tip top performance. I will say that my weight has been dropping a bit but again I am not sure if this is 100% due to the Moringa or just the hardwork I am putting in at the gym. Either way, I will continue to take my sample until I run out.

 Again, I did receive this product for free in return for my unbiased review. Thanks for reading

 -Mark BFitness

Thursday, September 10, 2015

Limm High Speed Jump Rope - Product Review

Ok, I am not going to beat around the bush with this one. Not all jump ropes are created the same and this one is one I just love to use. Soon as I received it in the mail, I was impressed. The packaging was nice. I loved the fact that there were detailed instructions on the back of the package showing how to adjust the rope to fit your current fitness needs.


This is by no means a weighted rope however I feel like it has a decent weight to it. The handles are extremely comfortable since they are made out of some type of foam padding. The rope is actually made of a plastic material as opposed to the wire style which is becoming popular these days. Over the last two days I have used this rope to jump over 1500 times and I will probably continue to use it for the rest of the week. It is simply a well made piece of equipment that I have become fond of. Not to mention I think it looks pretty sweet also.


If you are in the market for a good rope to help you lose those extra few lbs and unwanted calories you may want to give this one a try. Yesterday they were running a 50% off sale as well. http://www.amazon.com/50%25-OFF-TODAY-ONLY-Weight-Loss/dp/B00VOCG44O/ref=sr_1_2?ie=UTF8&qid=1441950876&sr=8-2&keywords=limm

For less than $10.00 you can turn your body into a fat burning machine. Again, I received this product for free in order to give my honest unbiased review. I have a pretty nice assortment of jump ropes since I teach a small group exercise class however for me, this is my personal favorite at the moment.

Thanks for reading.

-Mark

Copperside Kinesio Tape -Product Review









Hi, it's Mark and I have another product review coming to you. Once again, I will be giving my thoughts on another brand of Kinesio Tape. I received a shipment for free so that I could give my honest opinion about the product. So let's get right into it!

1) No bells and whistles!
  • The product shipped to me in a plain box with a simple logo. Upon opening the packaging there was simply a black roll of kinesio tape. There was no branding on the tape compared to brands such as KT Tape or APE Tape. Now this is neither good nor bad, just a simple analysis that I noticed. 


2) It Works!!!

  •     At the end of the day, does it work? The answer is Yes it does! Maybe even bettter than some of the more expensive brands. Some of the other brands I use slip off as soon as I get sweaty. I didn't have that problem with this brand. My problem area is the achilles and time after time the Copperside Kinesio tape has stayed in place even after a sweaty, grueling, high intensity training session!

3) Good Price!

4) Summary
  • Good price, does the job! Branding and packaging is all great but at the end of the day if the product doesn't stay on your skin, it is not doing what you paid for. I didn't have this problem with the Copperside Tape. I've tried it for a few weeks now and I can say that it works well. 

Saturday, September 5, 2015

Selfie Stick - Product Review

Hello again ladies and gentlemen, boys and girls! It's Mark here giving you another product review and today we will be reviewing the Selfie Stick by Kiwii. The amazon store is located at
http://www.amazon.com/Kiwii/b/ref=bl_dp_s_web_11406181011?ie=UTF8&node=11406181011&field-lbr_brands_browse-bin=Kiwii
and for the record no I do not get paid for this review or any traffic directed towards amazon from this. I did however, receive this product for free so that I could provide an honest review of it.

With that said, here are my thoughts.
1) You know society has hit an all time low as far as vanity is concerned when the idea of a selfie stick becomes relevant. Social media is definitely the driving force behind this and with sites like Instagram and Youtube around it is no surprise we desire products such as selfie sticks to get that perfect video or photo!

2) My initial reaction was disappointment as I thought my selfie stick did not work. My phone kept trying to zoom when I clicked on the photo button and I figured maybe the selfie stick wasn't compatible with the Samsung Galaxy 4 phone that I possess. Being as though I received this product for free, I really did not want to give it a bad review however, if it doesn't work I wanted to give my honest opinion.

3)  After reading a few reviews on Amazon, I learned that you can change the settings of your phones camera mode to make the volume button control either the zoom, the photo or the video options. Once I learned this I was able to make the selfie stick work on my phone. This was a very simple fix and a slight mention in the directions would have alleviated this problem.

4) Once I learned how to operate the selfie stick it was very simple to use. Plug in the headphone jack to your phone, extended the monopod, and shoot away.

5) This is a good product for a cheap price. It seems well made, I don't think it will break easily and it compresses to a size that looks like it can easily fit into a ladies purse or backpack.

Overall, I am impressed with the product. My only complaint is that a more detailed explanation should accompany the product informing the consumer how to change the settings in the event that the selfie stick doesn't work on the initial try. At $6.99 you can't beat the price either.

Monday, August 31, 2015

Training has been going great so far!

Well, I make no secrets about it. I want to compete again. Watching the 2015 Track and Field Championships ignited something in me as watching any major Track and Field Championships does. I want it and if my two achilles' can hold up, I will continue training for it. Never did I imagine that my achilles' would be my limiting factors but here I am trying to rehab not one but two damaged ones. They don't hurt 100% of the time but they don't feel good 100% of the time either. It sucks, but I have been better about wearing my Kinesio Tape before doing any real running and trying to wear my compression socks a bit more.



In the Weight Room, I adopted that 5-3-1 Training Program and that has been going very well for me. I'm on week 8 right now which is my deload week but aside from my deloads my reps have been continually going up even though my weight is going up! Thus, I am making good progress. The major lifts for this program are Bench Press, Squat, Deadlift, and Shoulder Press. After I finish my required lifts for the day, I normally finish up with some Pullups/Chinup work and a bunch of Ab work.


If I can make my speed increase the same way my strength is going up then this will be a wonderful season. I figure what the hell, I can still try to beat all of the other 30+ year olds in the nation.


Wednesday, August 26, 2015

Trying to get this Small group workout off the ground

Ok, so I recently decided I would try to start a small workout class/session. Afterall, many many people have asked me about doing one so I finally decided ok lets do it. However, now that I have actually dedicated a time to doing one, seems like nobody wants to commit to it. Now, it seems like everyone I talk to prefers a one on one session for whatever reason.
I'm still trying to get it off the ground because 1) it is cheaper than my one on one sessions thus more people can afford it. 2) I can meet with more people at one time. 3) Sometimes it's more fun to workout in a group than solo.
I understand in life you have to pay your dues sometimes and build things up but it's sucks not having the constant flow that I think it should have. Ah well, I guess this is part vent, part inquiry as to any suggestions that might help this class manifest as it should.
We currently meet at 5:30pm MWF at City Park. Is this a bad time? There have been between 2-5 people on a given day, is this intimidating? I guess at the end of the day I just need more exposure... To be continued... MarkBFitness

Wednesday, August 19, 2015

Omega-3 Supreme 1400 mg Fish Oil Concentrate 180ct- PRODUCT REVIEW

Product Review for OMEGA-3 SUPREME 1400 MG FISH OIL CONCENTRATE 


If you ever go on any of the bodybuilding sites or listen to Dr. Oz, you will here the recommendation of taking Omega 3 Fish Oils! Personally, I have never used them before so I didn't know what to think nor did I have any expectations. But I will give you my unbiased opinion on this supplement and let you know if I had any noteworthy results.

SO WHY SHOULD YOU TAKE FISH OIL?
I came across this website give you 5 reasons why you should take Fish Oil.
Here is the link to the fullarticle:   http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/964/Five_Reasons_Fish_Oil_Will_Make_You_Stronger_Leane.aspx

In summary
1) Fish Oil can help you lose body fat
2) Fish Oil can help you build muscle
3) Fish Oil will decrease body inflammation, enhancing body composition
4) Improve Insulin sensitivity and metabolism
5) Improve body composition

FIRST IMPRESSIONS and THOUGHTS

Like I said, I've never taken any type of Fish Oil before so I really had no expectations.
The pills were a bit bigger than I was expecting but still smaller than horse pills and
not hard to swallow due to the gel coating. I was also pleased that there was no fish taste or
burping that I hear can sometimes accompany fish oil pills.

So far everything seems to be working in order. No side effects so far. I'm not exactly sure if it is helping me at the moment but I also don't feel like it is hurting me so I will finish out the bottle and see if I feel better after taking it. I did receive a free bottle of this supplement in return for my honest review. As you can see this was my honest first hand assessment.

Some other faqs listed on the bottle include:
Life & Food Omega-3 Supreme Advantage 
○ Highly concentrated and pure, pharmaceutical grade (above 75% Omega-3) 
○ 644/336 EPA/DHA levels (Meeting GOED standards). 
○ Fish Oil concentrate made from IFOS 5-star certified fish oils (raw material). 
○ Contains the minimum recommended 1,000 mg (1g) of Omega-3s per serving. 
○ Sourced from wild Alaskan caught Pollock. Sustainable and certified operation by MSC. 
○ USA Manufactured and laboratory tested in FDA, GMP, NSF certified facilities. 
○ Molecularly distilled, clean refined and tested. ○ Easy to swallow soft gelatin capsules. 
○ Enteric coated for max absorption and no fish burps. 

Guaranteed to be pharmaceutical grade 75% Omega-3s (with 644 mg of EPA and 336 mg of DHA) meeting GOED Standard levels. GOED, The Global Organization for EPA and DHA Omega-3s, was developed to help ensure that omega-3 oils reaching consumers were both safe and of high quality. 

FINAL THOUGHTS
So if you are in the market for a Fish Oil pill, give this one a try and see how it works for you,
It's currently on sale on amazon for 26.97 for the 180 ct.


Thanks for reading!
-Mark BFitness

Wednesday, August 12, 2015

M-100s Workout

Here is a pretty simple but effective workout to get the heart rate bumping as a warm up, finishing, or total workout depending on your fitness level. It's simple in concept. 100 reps! These reps will be broken into sets of 3.
Your sets will consist the following:
 10 Burpees
 10 Mountain Climbers
 10 Double Pump Squat Jumps

Thats one set. Repeat that 3 times and finish off with another set of 10 Burpees. And there you have it. 100 reps in the books, you have just completed M-100s. These are the types of workouts that aid fat loss! They are short but high intensity thus even when you finish working out your body will still be burning tons of calories! They call this the AfterBurn effect.

Give it a try and let me know how you make out!!! You can also take this template and create limitless variations of this workout so be creative, have fun, and most importantly MOVE SOMETHING!!!


Here's another variation of the M-100 workout I created. Give this one a try as well!!!


-Mark B Fitness

Monday, August 3, 2015

APE TAPE- Product Review

                                                    ----------APE TAPE-------
I was recently selected to give a review of a product called Ape Tape. Ape Tape is a new type of athletic tape used to aid in recovery/help you perform through injuries.The box claims it does the following: Reduces muscle and joint pain, enhances recovery and helps fight fatigue, and can be used to apply compression or decompression. Obviously as an athlete, these are all desired effects. One can search out youtube and find a variety of videos showing how to properly apply this type of tape to a multitude of sports injuries and conditions. So here's my opinion of the product.



-THE GOOD
This stuff works! Both of my achilles have been injured within the last 5 years in some form or fashion. I say 5 years because the first one was injured about 5 years ago still gives me discomfort to this day. My newest achilles injury wasn't as severe however it reminds me every day that it has not healed 100%. Enter Ape Tape! Once I taped up my achilles' tendons I immediately felt relief on both legs. It's amazing how something so simple can work so quickly. Within minutes of being taped I feel like I was ready to sprint again with no problem.



Colors
There are a wide variety of colors to choose from. Personally, I like to stick with black myself but the available colors vary from the following:
Blue, orange and power black on Amazon and atleast another 8 more according to the box.    

Sizes-
Ape Tape comes in 2 different sizes - 2inch and 4inch. The prices on amazon are 24.95 for the 2inch and 29.95 for the 4 inch. The total length of tape measured off at 24.4 ft. This is atleast 8 ft more than you get with most of the other brands and because the tape is not pre-cut you can decide just how much you want to use at any given application. Additionally, the grid pattern on the backside of the tape helps to measure and make accurate cuts.

-THE BAD


As soon as I opened the package, the smell of medicated adhesive rushed my nose. My athletic tape may smell that way but this was the first time I noticed it so abruptly. Ape Tape claims to use a special proprietary APESTICK Hypoallergenic adhesive  so maybe that was the smell I noticed. Either way, that doesn't have an affect on it's usefullness however it was something that caught my attention.


The packaging claims that you can wear their product for 5 days straight. It is supposed to be water resistant and sweat proof! Honestly,  I have yet to find an athletic tape where this has been 100% true. Three days of adhesion, maybe! But five, that has not been my experience. Matter of fact, the first application came off within minutes of me starting to sweat. That said, I assumed human error and gave it a second try which went alot better than the first. Rounding the corners off of the edges helped alot, also I believe wiping the application site with alcohol before adhesion helped too.  Five days may be possible depending on where the person is placing the tape. Additionally, the amount of body hair a person has may make a difference also.


-SUMMARY
Ape Tape is just as good as any other kinesio tape on the market in my opinion. The additional 8ft of tape also makes it an attractive brand to purchase. I wish I could validate the claim that it will last five days however that was not my experience. I did like the size of the tape as I felt it was thicker than the other athletic tapes that I am use to. Bottom line, does it work on injuries? You bet your butt it does and at the end of the day that's all that matters. If you are a competitive athlete you are only truly worried about your tape working during training or on GAME DAY.  A new application would typically be used after that so whether your tape can last five days or not is more of a moot point. When it counts Ape Tape delivers!

Disclosure- I received this product free so that I could give my honest unbiased review. The opinions expressed are my own and have not been influence in anyway by the company.





Sunday, July 19, 2015

Thursday, July 9, 2015

A few Sample Workouts

I was looking at the site and realized that my sample workouts section is looking pretty bare.
So, we need to fix this!!!  Here are three different workouts I recommended to one of my clients to get in/stay in good condition on the days we are not meeting.



Workout1       
This is a simple circuit. Easy but effective. If you want to make it more intense then try not to stop until you are finished. Additionally feel free to add to or decrease to the amount of reps according to your skill level.
Warmup (Jumping jacks, jumping rope, jogging, etc..whatever you prefer)
A) Pushups, ( Always change your hand positions to hit the muscle group slightly differently)
B) Pullups/Chinups
C) Dips,
D) Situps,
So once your workout starts its simply 10A, 10B, 10C, 20D. Keep repeating the circuit until you have finished atleast 100Pushups-à200Situps.  Try not to rest until you finish your situps. You can take a slight break at the end of each circuit.

--------------------------------------------------------------------------------------------------------------------------
Workout 2


7mins of Burpees as many reps as you can complete. This is a very tough workout. It is short and sweet
But intense as hell. Keep count of how many reps you complete and write it down. Everytime you perform this workout try to beat your old number of reps. 
Warmup-

Not much to say about these. Start in a standing position, hop into the air, drop down into a plank position, do a pushup, and hop back up! If you want to still crank up the intensity then jump up with a knee tuck at the top of your jump!

-------------------------------------------------------------------------------------------------------------------------

Workout 3 
 This is another circuit type of workout. This is good as a warmup, a finisher or a full workout depending on your skill level. 

Warmup
A) Pushups
B) Pullups/Chinups
C) Dips
D) Double leg lifts (Put your legs in a straight line, bring parallel to the ground and raise them up to almost a v position and slowly lower them to about 6 inches above the ground and then back up again. )
This workout is the pyramid. Start with 1A 1B 1C 1D, then 2A 2B 2C 2D --à 10A 10B 10C 10D then go back down the ladder. 9A 9B 9C 9Dà1A 1B 1C 1D


More to come...

Wednesday, June 24, 2015

US Track and Field Championships TV Schedule

 If you are a fan of track and field like I am then you know it is pretty hard to keep track of when there are actual meets being televised. The weekend marks one of the easier schedules to track as it is the USA Track and Field Championships. Below is the link to the track and field championship broadcast schedule

http://olympictalk.nbcsports.com/2015/06/23/usa-track-and-field-championships-tv-broadcast-schedule/

The following are some other links that will help you stay informed as well.

www.trackalerts.com
www.trackandfieldnews.com
www.universalsports.com
http://www.iaaf.org/home
http://www.watchathletics.com/

Enjoy

-MarkBFitness

Don't forget to like my page on facebook!


Monday, June 15, 2015

Here's a little sample diet and a few recipes we use at the CASA.

I guess I'm being lazy but I'm going to send you to Gumbohair.com for a look at what goes on in the kitchen at my house. Have a beautiful, blessed day!


-Mark Bfitness


Thursday, June 11, 2015

Achilles troubles and more...That's where I've been

Hello again, ladies and gentlemen! 
Seems like it's been ages since I've had the time to pen or should I say type on this blog. My last post I was getting excited about the possibility of competing again this season! Training was hit or miss due to the addition of the new baby but I was still training pretty good. I decided it was time to get back to the track so I went to www.charliefrancis.com, one of my favorite training resources, and found a workout I wanted to give a shot. The workout was simple:

1st set 100 + 100 + 100 (meters)
2nd set 100 + 200 + 100 + 100 (meters)
3rd set 100 + 100 + 200 + 200 (meters)
4th set 100 + 200 + 100 + 100 (meters)
5th set 100 + 100 + 100 (meters)
* relaxed runs
(+ = walk 50 meters, walk 100 meters between sets)

"PRIDE COMETH BEFORE THE FALL"

As I was completing my workout there was a coach and athlete from one of the local universities completing a workout as well. They had a pretty tough workout going and since I always want to look like the track athlete I was, I was doing my best to look like a pro. However, on about my 4th set I noticed my Achilles felt a little tender and I picked up a slight limp. No worries I thought. It was a great workout and no need to push any more, I'll just do something tomorrow. The problem is, when tomorrow came my Achilles was still sore. One day, two day, a week, two weeks...still sore and my Achilles hasn't quite been the same since. Luckily, I didn't pop anything as I know what that feels like from my other Achilles accident some years earlier. But, till this day it is still not 100%.

I did buy some compression socks http://www.2xu.com/men-s-compression-perf-run-sock-ma2442e.html which seem to help but most mornings, it takes about a good hour before the circulation is good enough that I don't feel discomfort. The compression socks however feel awesome and I'll probably do a review on them soon.


SO WHAT WAS THE CAUSE?

Minimalist shoes! Yep, they warn you.."take your time building up your tolerance in these shoes." In my opinion, I wasn't running mileage so that didn't apply to me. The draw for me was sprinting without SHIN SPLINTS. Lawd knows I've dealt with them for too much of my running life so to be able to sprint pain free was a blessing. However, I guess I fell in the "too much too fast" category because on two seperate occassions my Achilles tendons have paid the price. My first incident occured when I was wearing Vibram Five fingers and now wearing the Inov8 Lite 195's https://instagram.com/p/0J3MfpEEne/?taken-by=markbfitness
Initially I would not have blamed the shoes and would have thought it was just freak accidents until I read someone else have the same thing happen with the Vibram Five Fingers. Not to mention there is a class action lawsuit against them right now for false advertising. If you're interested here's the link to file https://www.fivefingerssettlement.com/

Ah well, hopefully, my achilles will heal up soon. If I find a good method for rehab I'll be sure to post that as well. Injuries suck and make training unpleasant but I guess it's just a part of getting older.

MORAL OF THE STORY
Take your time and train smarter. Slow and steady wins the race...well sometimes atleast.

-Mark

Thursday, February 19, 2015

Track season is in full effect! Time for the comeback!

Hello again ladies and gentlemen, boys and girls! 

Track season has kicked off and I am a bit behind where I wanted to be as far as my conditioning is concerned. As some of you know, I injured my achilles sometime ago and it still flares up from time to time which has made me a bit tentative about sprinting a good bit of the time. And let's not forget, I have a family now! Man, training was so simple before becoming a father!!!
However, as the track meets come on tv and my old training partner began to talk trash, more and more the urge to compete creeps up in me again.

With that being said, I believe I'm going to target some of the Master's Track and Field track meets this year. Hell, if I can beat the young cats, I'm gunning for them too but I know I have my work cut out for me, especially concerning how far I am behind in my training. Anyway. here's a teaser of me getting back in shape.

This is one of my go to exercises to get myself back into condition. Another staple routine you may want to consider is 16x100. The way this exercise works is you run 100, drop down and do 20 pushups then you turn around and run back and do 20 sit-ups/crunches. Repeat and alternate between the pushups and crunches until you have completed 16-100s. The pace isn't an all out sprint however it is run at faster than a jog pace.

-MB

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