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__bpeters

Personal Trainer
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Nutriton Coach
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BAS in Exercise Science UMD
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Hybrid Athlete
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Follow my business page @bp_healthxfitness

In light of Grandma’s marathon being cancelled h

In light of Grandma’s marathon being cancelled here is one of my favorites from the 2019 race. I love how this picture captures the pain and intensity just before the marathon finish. Running is one of the greatest physical and mental challenges. A marathon requires strength, endurance, pain tolerance and the ability to be persistent both physically and mentally. Regardless of a race or not nothing changes my training. The only difference is there will be no crowd to show the work I put in. This serves as a good reminder for why I do this which has always been to better myself and motivate others along the way 💪🏃‍♂️
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I do believe this decision is important for the safety of volunteers, participants and spectators and I look forward to @grandmasmarathon 2021!

Since I won’t be in the pool for awhile here’s

Since I won’t be in the pool for awhile here’s what I did to stimulate a swim. Not really a swim at all. However, the goal was to make my mind and body weak. The upper body focus was with pull ups and push ups really focusing on lats and triceps for freestyle stroking. As far as legs goes I started off breathing heavy from the strength work and had too control it while running up hill. The breathing work is super important as that is the part in the swim that will defeat me if I don’t work it.
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Programming goes as follows
5 sets 10 pull ups (or as many as you can)
5 sets 30 push ups (or as many as you can)
5 rounds 1 mile run lap (ideally this probably isn’t hills especially starting off but if you have no choice just go slow).
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If you’re wondering and those who have worked out with me know I do breathe hard and yell at myself. I’m not putting on for the camera it’s a motivational measure I use in my head and out loud to push past fatigue into failure 💪🏃‍♂️

Take me back to banded pull ups at sunset with my

Take me back to banded pull ups at sunset with my dude @realwillearley 😫🙏☀️
Banded pull ups are great for dialing in form and increasing overall pull up volume especially while there is no access to the assisted pull up machine or lat pulldown!

BODY COMP UPDATE! . . Most recent scan 3/17/20! B

BODY COMP UPDATE!
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Most recent scan 3/17/20! Body weight 198 lbs with 103lbs muscle and 21lbs fat. I’m up 5lbs muscle and 3lbs of fat from picture 1 on 1/07/20 at 190lbs. Picture 2 is from 2/27/20 at 196. Besides muscle and fat my dry lean mass (bone/mineral weight) increased most likely attributed to heavier weights and increased running mileage. I do believe there is some error so the muscle result is less than what is shown but I’ll take it. One source would be I wasn’t fasted for first and last scan, I like doing it before eating so all food is metabolized.
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How do you apply these results to your goals? Let’s start with muscle gain. I consistently stayed in a surplus with one long cardio day usually not hitting a surplus. Creatine load of 20g was used one week following 1/07/20 then maintenance of 5g following all the way to 2/27/20. After that I doubled the maintenance dose to about 10g which seemed to help gain muscle faster. One of my keys to bulking/eating a lot of calories is setting an eating routine and consuming a mass gainer protein shake when you need a quick hit of calories. I find that as my biggest struggle with muscle gain with lots of cardio.
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Weight loss, specifically fat! I gained 3lbs and lost 1lb over a 2 month period. When I gain and lose it’s usually related to the amount of cardio I do. More gives me a higher calorie burn and the more days I don’t replace all or more calories then burned I lose fat. I use starchy carbs (rice, potatoes) and high calorie snacks like @lennyandlarrys cookies, pb&j and cereal to increase calories in. If you reduce those high calorie foods and increase veggie consumption in place of some starchy carbs you’ll see that loss. It’s way more complex but for the sake of this post this is a simple example.
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Programming! Besides the creating supplementing for lean mass growth I believe less variety helped speed up my results. The last few weeks I’ve focused largely on compound movements and progressive overload. This means a couple large muscles and heavier weight. I’ve had problems with too many exercises and not enough progressive overload in them (too much variety). Cardio continued in comments.

Core Training! Here’s a circuit from yesterday.

Core Training! Here’s a circuit from yesterday. There is an extra touch of lats to work them extra for handstand push ups 😤💪
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I see way to many ab rollers and crunches out there. SKIP THEM and focus on something harder that uses more muscles, which will achieve a larger calorie burn and harder muscle contraction. Core training is about making it difficult on the body to tighten not doing 100 easy reps, please think about that!
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Exercise 1: Wall Plank
Ok you don’t have to climb a wall for a harder plank variation but if you choose to here’s some tips. I move opposite arm and leg to scale the wall. Each foot plant I squeeze glutes and each hand plant every upper body muscle. Exhale on the squeeze to contract core.
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Exercise 2: Sideways Bird Dog
From all fours raise opposite arm and leg to the side. With the arm pull from the elbow to squeeze the shoulder blade into spine (think reverse fly). For leg raise pull up from the knee squeezing glute and controlling lowering with inner thigh (adductor).
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Exercise 3: Bear Hold + Donkey Kick
Start on all fours, pull shoulders back (this sets the lats) and then raise hips so knees hover above the floor. That is your bear hold now keeping the knee bent (a bit more hamstring) or straight kick back and squeeze the glutes!

SACRIFICES . . Nobody prepares you for how to mak

SACRIFICES
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Nobody prepares you for how to make the right decisions that put YOU in a better place. That means saying no to friends and family. That means going to bed early, food prepping and exercising when everyone is having fun. That means not doing what is in the best interest of your employer or a relationship when it doesn’t bring you value. It’s up to you to make the decision for what is best for YOU. Don’t be afraid to take risks and fail. Weigh the risk and reward of the sacrifice and how it will help or harm your life. Some things are going to suck, hurt, piss you off and test your mental strength. Some things are going to bring pleasure, happiness and success. I’ve learned you can have all the education, social support and resources to make the right life sacrifices but it comes down to YOUR choice to do or not do.
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Shout out to my dog @_wavyjd for catching this shot of me. I swear this is the look of of me manifesting destiny, planning business moves and preparing for all types of life sacrifices.

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