Fastrack To Stay On Track

I just finished listening to a 1980’s hit Once In A Life Time by The Talking Heads. And a phrase from the song caught my attention “And I ask myself,  how did I get here?”

It’s been just over three months for me on the My Fitness Solutions “Fastrack” program. I am one who tried joining a gym (even had a year free full membership with a trainer) . I lasted 3 weeks. I am a skinnier then most guy and something inside me just paralyzed me from going to the gym. Afraid of the big guys and the fears set from childhood about Bodybuilders  scared me to stop going. One time while on Facebook I had made a new friend, a gentleman named Fadi Malouf . I liked the first name what can I say. That was in July of 2010. I so heavy in to drinking beers, smoking cigarettes I was nothing short of a train wreck waiting to happen. Fadi and I started started to really talk a few months later and I seemed to really enjoy his posts about health and fitness nutrition and his often words of wisdom.

We started talking mostly about nutrition at first. I was totally grasping it but I started it and then fell off track with it even stopped talking to Fadi for about a good six months.  Beers, staying up late drunk as ever every night and really not caring too much about my health. But hated the way I was feeling in the morning and in general about myself. Fadi one late night back in August of 2012  happen to be on Facebook or at least logged in. I said Hello and we started a really great conversation. He was always upbeat and never had one negative thing to say. After all that time of not talking it was like we were best friends who had just returned home from college break. I apologized to him for the nutrition thing not working for me. And he said something that changed me from that moment on. “You can go back to the way you were or move forward and never look back”.

And that’s what I did. He told me about a program he designed called “Fast Track” on My Fitness Solutions.  He told me about the free 30 day trial period and I should give it a try. The only thing it can do it better myself. If I didn’t like it no problem. And he told me about the amazing smartphone app to use when on the go or computer is down. That there was no excuse not to workout. And trust me I used every one of them and a few new ones. “The Cat ate my speakers” was not a legit excuse in Fadi’s book.

It took me a few weeks after that to really get into the swing of things.   But Sept 26, 2012, will live to be the day I leaped forward into what now I call the ” fast track to stay on track”

During our set up phone call (monthly phone consults come with the program).  Now Coach  Fadi asked me about my habits. Smoking and Drinking were talked about. That was my last day of a beer.Smoking I had to quit. (am currently working on that) He asked about my food consumption. Let’s just say you know how McDonald’s changed their dining rooms to look more like a cafe. I think that was due to my feasting their everyday. Ramon noodles and frozen foods were what I lived on with about 3 or 4 20.oz diet sodas a day. That was my last burger and diet soda. Ramon noddles out and frozen foods out also.  I told him about my fear of the gym and how I tried before just didn’t work. He understood and explained why this program would benefit me. It was based in my home with no gym contact required.   He had given me an assignment to do which was to write down and explain three things in an email that may derail me from the program. That made see what could stop me the most was me.

He set me up with a 10-minute exercise routine seeing I had no weights or equipment. Who would have thought using your own body as a weight, not me? I was impressed with the routine he gave me to do.  Four weeks later was another. I had seen on the site a workout called Boot Camp. I was in awe and so wanted to do that. He gave me the exercise routine and so eager was I to do it. As we getting close to our second monthly phone consult I had begun to want more. I wanted to do something that would be a challenge to me and would help me along. I wanted something with weights. I wrote an email asking him what was out there not to heavy in how it weighed seeing I lived upstairs apartment in an older home.  He had suggested trying Suspension Straps like TRX. I looked into it and found a similar version of TRX at a cheaper cost. That would be my next routine. Now working with Suspension training then  Kettle Bells as my next routine!!! Building my own home gym!!

I started to see results in my second month upper Arms were starting to form muscle on them. My skinny arms were getting guns!! (I called them bb guns, it was small but wow!!) The support I have received from my friend and family my Facebook friends was really growing.  My upper legs were starting to take shape as well. I had energy like never before and started noticing the self-confidence was getting stronger. I believed in myself I was walking with my head up for the first time. My job was more enjoyable and people around me say I smile more. My third month just past and I can see the difference from the days of Beer drink sitting around feeling depressed to now asking: What’s next?What can I do to get better? And the day I don’t exercise I feel like something is missing. I do not like rest days, but I have a lot of fitness friends who say the same thing. I was explained to that’s how you know your liking what you are doing and committed to doing it.

My life has changed due to the one simple saying “You can go back to the way you were or move forward and never look back” Coach Fadi and his team have made me feel as a welcomed member on the path to good health and fitness. I have learned so much about myself through his guidance  Coach Fadi will NOT make you feel like you are just another client. He will help you with any problem you may have. Trust me I have been getting better at shooting video clips of problem exercises and having him write me back telling me what I need to do to make that exercise right.  Never will you hear him say “Do what you want I don’t care”. He does care. I still have a way to go but loving every minute of it.  Oh, yea even if you are not a beginner  The Fast Track Program has an exercise routine for all levels of fitness training.

I look forward to sharing with you my achievements with the program in the coming months.

So now I ask myself “How did I get here”  The Fastrack way.

Day 1 A lot of frustration

Day 1 A lot of frustration

Chicken Salad

This morning I was awaken early by my phone ringing. On the other end was a very WIDE awake Fadi. His voice sounding very enthusiastic for me to get up and start my day. I on the other hand wasn’t ready to get out of my sleeper. I had stayed up till the wee hours of the morning researching different websites for Trucker Exercises and what kind of FREE downloads were available for my iPhone to help monitor my activity level throughout the day. The APP I downloaded to my phone was “Pacer”. I based my decision on reading the reviews and the ease of use.

I knew that I needed to do cardio first thing before I ate breakfast. So I got my dog Trip out of the truck and began walking at a brisk pace around the perimeter of the TA truck stop in Barstow, CA. We walked for a total of 45min and covered just over 2 miles of real estate.

Fadi had told me to make sure I drank plenty of water throughout the day I only consumed 3 – 16oz bottles.

I only ate 1 meal today and that was a Spinach salad with 1 grilled Chicken breast. I put my Lite Ranch salad dressing into a soup bowl and lightly dipped eat bite. Salad dressing can be the culprit to making a salad not so healthy. With this in mind I dip instead of smother. I also ordered a piece of grilled white fish with lemon pepper to eat later today.

Daily Steps

I was asked to measure my waist and thighs. This was quite the eye opener when I saw what my measurement were:

Waist 34.5″
Thighs 25″

Those measurement sound like a mans. Now I have a number to go with the reason I hate mirrors. At least living in a truck elevates me having to look at myself.

My intention today were to unhook my tractor from my trailer and find the nearest Walmart or Stater Brothers to buy grocery’s and some fitness bands. Unfortunately I didn’t get the opportunity to do that but I will tomorrow. I learned that my truck has a head gasket going bad and I was trying to weigh out my options. Bottom line is my truck may not make it back to Georgia. I had to cancel an oversize load and now had to start looking for something lighter to put on my trailer. This has put me under a lot of frustration and stress.

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Chest, Back, Leg, and Cardio Supersets

This workout focuses on one muscle group weight training exercise, followed by a cardio exercise. You’ll repeat the two exercises three times before moving on to the next muscle group.

Get ready to focus on your largest muscle groups, and mix in some cardio.

  • Warm Up: 5 minutes of cardio
  • Focus: Chest and Back
  • Time: 45 minutes

Set 1

3 repetitions 

Lateral Pulldown

  • Equipment Pulley Machine
  • Reps: 15 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep the arms and back straight; focus on isolating your lateral muscles as you pull down

High Knees

  • Reps: 50 per knee
  • Tips & Tricks: Focus on lifting the knees up and down rapidly, rather than moving forward quickly.

Set 2

3 repetitions 

Dead Lift

  • Equipment: Dumbbells
  • Reps: 25 per set
  • Weight: Females: up to 35 lbs.; Males: up to 50 lbs.
  • Tips & Tricks: Keep a slight bend in the knees as you lower the weights just below the shins.

Dead Lifts with Row

  • Equipment: Dumbbells
  • Reps: 25 per set
  • Weight: Females: up to 35 lbs.; Males: up to 50 lbs.
  • Tips & Tricks: Keep a slight bend in the knees as you lower the weights just below the shins. Keep the back arched at the bottom of the dead lift and bring the arms up parallel to the sides and slowly back down for the row.

Set 3

3 repetitions

Incline Chest Press

  • Equipment Bench; free weights
  • Reps: 15 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep wrists in line with elbows and elbows in line with shoulders; slowly straighten and lower one arm at a time

Squat Jump

  • Reps: 25 per set
  • Tips & Tricks: Start in a squat position, immediately jump upwards and reach upward as high as you can with your hands as your feet leave the floor. Land in the same position you started in. Swing your arms back and immediately repeat jump up again.

Set 4

3 repetitions

High Row

  • Equipment Pulley Machine
  • Reps: 20 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep the arms and back straight; focus on isolating your lateral muscles as you pull down

Split Squat Jumps

  • Reps: 25 per set
  • Tips & Tricks: Position yourself into a staggered stance with the rear foot elevated and front foot forward. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with the foot as you perform the exercise. At the bottom of the movement, drive through the heel and jump up to extend the knee and hip to return to the starting position.

 

 

Pyramid Workout: Legs

Pyramid Workout: Legs

Pyramid Workout: Legs

We started with a pyramid workout for chest and back, and now we are graduating to the legs.

Just like with the chest and back exercises, with each exercise below, you will start with 10 reps and then decrease to nine reps, followed by eight, seven, six, all the way to one. Once you get to one rep, you’ll increase all the way back to ten, stacking the reps on top of one another.

As you decrease your reps, you’ll increase your weight. You should be at the heaviest weight, truly challenging yourself on reps 1-4.

  • Focus: Hamstrings, Quads, and Glutes
  • Time: 1 hour
  • Warm Up: Five minutes of cardio

Here are the three exercises to focus on for the legs:

Dead Lifts

  • Equipment: Dumbbells
  • Reps: Pyramid (10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10)
  • Weight: Females: up to 35 lbs.; Males: up to 50 lbs.
  • Tips & Tricks: Keep a slight bend in the knees as you lower the weights just below the shins.

Hamstring Curls

  • Equipment: Leg Machine
  • Reps: Pyramid (10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10)
  • Weight: Females: up to 35 lbs.; Males: up to 50 lbs.
  • Tips & Tricks: Keep your back straight and focus on one leg at a time

Step Ups

  • Equipment: Bench (or stair)
  • Reps: (10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10)
  • Weight: Females: up to 35 lbs.; Males: up to 50 lbs.
  • Tips & Tricks: Focus on the glute muscle; do not lock the knees as you step up one leg at a time

 

Pyramid Workout: Chest & Back

Pyramid Workout: Chest & Back

Pyramid Workout: Chest & Back

A pyramid style workout focuses on only 1-2 exercises with a large volume of repetitions and heavy weights. These workouts are reserved for the days where you can spend a little extra time in the gym. And that time is worth it! Pyramid workouts are incredibly effective for isolating muscle groups.

With each exercise below, you will start with 10 reps and then decrease to nine reps, followed by eight, seven, six, all the way to one. Once you get to one rep, you’ll increase all the way back to ten, stacking the reps on top of one another. This totals over 470 reps per each exercise!

As you decrease your reps, you’ll increase your weight. You should be at the heaviest weight, truly challenging yourself on reps 1-4.

  • Focus: Chest, Back, Core and Shoulders
  • Time: 1 hour
  • Warm Up: Five minutes of cardio

Here are the two exercises to focus on for the chest and back:

Lateral Pulldown

  • Equipment: Seated Pulley Machine
  • Reps: Pyramid (10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10)
  • Weight: Females: up to 50 lbs.; Males: up to 70 lbs.
  • Tips & Tricks: Keep the arms and back straight; focus on isolating your lateral back muscles as you pull down

Vertical Chest Press

  • Equipment: Bench; Dumbbells
  • Reps: Pyramid (10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10)
  • Weight: Females: up to 35 lbs.; Males: up to 50 lbs.
  • Tips & Tricks: Isolate the inner pectoral muscles as you pull your arms to center
TABATA Time

TABATA Time

Tabata training is one of the most fast-paced, energetic workouts you can do. Tabata is a form of high intensity interval training that gets your heart rate up and burns more fat in less time, by focusing on completing as many reps as possible in an allotted time period.

Note: Since we’re putting our focus on time, you’ll notice that the category “reps” has been replaced with “time.” You will need the use of a timer and be prepared to work out in intervals of 60 seconds.

So what are you waiting for? It’s tabata time!

Focus: Abs, Calves, Hamstrings, Glutes, Quads

Time: 45 minutes

Warm-up: 100 standing side crunches, 100 jumping jacks, 100 jumping squats

Set 1

4 Sets

Bended knee crunch, straight leg crunch, toe touch crunch (you will lie on your back for all three of these exercises)

Bended Knee Crunch

Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold one dumbbell in both hands; keep the arms straight as you bring your knees to your chest

Straight Leg Crunch

Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold one dumbbell in both hands; keep the arms straight as you bring your legs straight up to meet the arms

Toe Touch Crunch

Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Keep your legs straight the entire time and reach up with the dumbbell in both hands to touch the toes

Set 2

4 Sets

Squats, Lunges, Toe Taps

Squats

Equipment: Dumbbell
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold the dumbbell to your chest as you squat down to a seated position and rise up; do not lock the knees when you stand
Single Leg Lunges

Equipment: Bench
Time: 1 minute
Tips & Tricks: Focus your eyes straight ahead – this will keep your back straight; due to the angle of the exercise; it’s okay for your knees to extend over your ankles

Toe Taps

Equipment: Medicine Ball
Time: 1 minute
Tips & Tricks: Focus on tapping the top of the ball with the bottom of the foot to keep the ball in place

Set 3

3 Sets

Dead Lifts, Hamstring Curl, Step Ups

Dead Lifts

Equipment: Dumbbells
Time: 1 minute
Weight: Start with a heavier weight (15 lbs. for women, 25 lbs. for men), increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep a slight bend in your legs; do not let the weights drop lower than mid-shin before standing upright
Standing Hamstring Curls

Equipment: Hamstring Curl Machine
Time: 1 minute per leg
Weight: Start with a heavier weight; increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep your back straight and a slight bend in the support leg

Step Ups

Equipment: Bench (or stair)
Time: 1 minute per leg
Weight: Start with a heavier weight (15 lbs. for women, 25 lbs. for men), increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep the foot flat on the bench and weights by your side; do not lock the knees as you step up one leg at a time