Day 1 A lot of frustration
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.
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.
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
Save The Bros, Yo!
We’re excited to announce that our very own Fadi Malouf is going to appear in the next Save The Bros video! If you haven’t seen the first one, check it out below and prepare to be warned about the potential collapse of the entire bro nation.
What is Save The Bros, you ask? It’s an initiative by Organic Valley to encourage all the gym rats of the world to stop pumping their bodies with “synthetic junk.” They make a protein shake called Organic Fuel that is made with all natural ingredients – including 26 grams of high-quality protein. Good stuff.
So check out the video below for a good laugh. And if you’re a bro, take a minute to think about the toxins you may be putting in your body each time you chug a protein shake and check our Organic Fuel – if not for you, for the fate of bro nation as we know it.
Stay tuned for Fadi’s debut in the next campaign!
Blended Pumpkin Smoothie and Soup Recipes
Pumpkin recipes abound during the end of year holidays. Usually in the form of pies, ice cream, flavored coffee and more.
Thought I would take you a few minutes to prepare a couple blender recipes. Hopefully none of your pumpkin goes to waste!
Pumpkin Pie Smoothie
Holiday Pumpkin Smoothie
- 1 cup pumpkin purée, fresh (best option) or canned
- 1 large ripe banana
- 1 cup unsweetened soymilk or coconut milk beverage
- 1 tablespoon honey or agave nectar
- 1/2 to 1 teaspoon pure vanilla extract
- 1 1/4 teaspoon pumpkin pie spice
- 1/2 to 1 cup ice
Nutritional Info:
Per Serving:160 calories 2.5g fat, 33g carbohydrate, 5g protein
Blend until smooth.
Pumpkin Soup 
Pumpkin Soup
- 1 Cup Broth, MSG Free, Chicken or Vegetable
- 1/4 Canned or Freshly Made Coconut Milk
- 1 1/2 Cup Pumpkin Puree, fresh (best option) or Canned
- 1/2 Cup Onion
- 1 1/2 Garlic Clove
- 1 1/2 Tbsp. Turbinado Sugar or Brown Sugar (or agave nectar)
- 1/2 Tsp. Ground Nutmeg
- Salt / Pepper to Taste
Nutritional Info:
Per Serving:80 calories 3g fat, 14g carbohydrate, 2g protein
For best flavor saute onion and garlic before hand. Blend all elements until hot. (Add warm or hot water to speed up the process).
The time, date and name of the new Blender Training program has been chosen and you are going to love it!
Details coming soon!
There is still time to ask me questions before the training begins!
