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My Favorite Exercise: The Pull-up

Team - Pull-ups are always challenging and I use them in most of my upper body workouts. To perform this exercise, you will grab a sturdy bar and pull yourself to the top so you can see over the bar.  They're challenging because you're using your bodyweight to perform each repetition.

A pull-up is an exercise that engages a lot of the muscles in your back and shoulders.  It mainly targets the latissimus dorsi.  Surrounding muscles also engaged include the brachialis, brachioradialis, deltoids, rhomboids, trapezius, pectoralis minor and major.

The pull-up is a very versatile exercise.  You have several options available: close-grip, wide-grip, and/or underhand-grip. If those options are too difficult, you can also use a resistance band or TRX to mimic the same movements.

The versatility makes this exercise a complete success.  No matter your age, height, weight, or fitness level, you will be able to perform a pull-up. 

Here's how I use the pull-up: Superset them with Pushups

• 10 Pull-ups followed by 10 pushups, immediately to
• 9 pull-ups followed by 9 pushups, then 
• 8 pull-ups and 8 pushups...continure this patter to 1 repetition each

Please note, this exercise can be challenging, so remember to breathe throughout the entire set.

Can you do pull-ups? Or do you use the bands? Comment and share it!

A Great Song for any Playlist

Team - here is a song for any workout playlist. 

I used an older playlist in my spinning class this evening and I looked around the room to find everyone on beat and nodding their heads to one specific song. The hills became more challenging and everyone pushed through their resistance because they could feel the energy of the song. The song is called "We no speak americano," check it out here:

What do you think?  It's simple energy, but very infectious.  I loved it and they loved it too.  What song makes you move and helps you achieve your goals?

"I am scared to go to the gym!"

Team - you might say this line each and every day. "I am scared to go to the gym alone." Do not be scared of your local gym.  I'm here to tell you, you can do it! Here are 5 pointers to make your gym experience worth ever penny.

1. Don't get ripped off! Gym prices can be negotiated. Ask around to see what everyone else pays for a gym membership.  Here in Cincinnati, the local gyms start out at $79+ a month, but the average person pays around $20/month.

2. Take a look around. The first thing I do when I join a gym is find a treadmill where I can see the entire gym.  Locate the machines, free weights, extra cardio equipment, bathrooms, group fitness room, Spinning room, and free space for ab work.  Familiarizing yourself with your gym will make you feel more comfortable.

3. What are other people doing? You might also say "those machines look so complicated." If they look complicated and you're insecure about trying them, watch someone else and it will make sense.  They're all very user friendly.

4. Don't worry about the big guys! They will not think you're overweight or out of shape. They will pick up all of the heavy weights, continue their workout, concentrate on form in the mirror, and probably won't break focus.

5. Check out the group fitness schedule.  Most gyms offer free group fitness classes with a club membership.  Nothing gets better than group fitness classes! You show up to your gym, sign up for the class, and you won't have to think for an hour. The instructor will do all of the thinking for ya! And you will also get some new ideas for outside of the group fitness classroom.

5a. Jonathon's Fitness: If you still don't feel comfortable with the gym, subscribe to Jonathon's Fitness YouTube Channel so you'll get all of the best 10 minute workouts.  Or check out the Workout Section for all of your 10 Minute FREE workout videos!

Tomorrow is hump day! Make it a good one!

10 Minute Full Body Workout

Team - I've taken your feedback and workout suggestions and incorporated them into a custom Weekend Workout. Each move engages the upper and lower body for a full body workout, in just 10 minutes!

What You'll Need:

• Fitness Mat
• Hand Weights

10k Playlist - I'm doing it!

Team - Tomorrow I can check the 10k Turkey Trot in Cincinnati, Ohio off my fitness to-do list. Was it a last minute decision? Not really, but I will be doing it by myself tomorrow at 9am. I will not be taking any pictures because I do not want to carry my camera the entire race, but it will look something like this:

But...I'll be at the back of the bunch.  It's going to be a huge crowd tomorrow morning at Paul Brown stadium. Lots of iPods and running pants.  I'm #14650!

Here is my playlist for tomorrow's race.  My favorite song right now is "We Found Love" and that SHOULD be my halfway point in the race.  It's a simple way to pace myself. This playlist is 55 minutes, so I will run a 9-10 minute mile.  I like to run at a slow steady pace because Cincinnati is a city with lots of hills.

It's fun and exciting, but most importantly I cannot wait to finish! Wish you all were here to join me. Happy Thanksgiving and give me some support by writing on Jonathon's Fitness Facebook wall.

Lactose Free Supplement Review

Hi Team - If you need a lactose free supplement with some intense protein, check out this product. Nature's Best Isopure Mass is high in calories, low in sugar, and great in taste.

Here are my pros and cons on this product: