OVERVIEW (simple + effective) You’ll train 4 days per week: Day 1 – Pull (strength focus) Day 2 – Push + Core Day 3 – Rest / Light Day 4 – Pull (volume focus) Day 5 – Push + Core Day 6 – Optional light / skill Day 7 – Rest 🔥 DAY 1 – PULL (STRENGTH) This is your main pull-up progression day. 1. Pull-Ups (or progression) 4–5 sets Go near max (leave 1 rep in tank) If you can’t do many yet: Do 1–2 real reps → finish with negatives 2. Negative Pull-Ups 3 sets of 3–5 reps 3–5 sec

Goal: 10 Pull-Ups in 6 Months We’ll build this in 3 phases: Foundation (Weeks 1–8) → build strength Strength Building (Weeks 9–16) → increase reps Performance (Weeks 17–24) → reach 10 clean reps 🔥 KEY PRINCIPLES (don’t skip these) Train pull-ups 3–4x per week Never go fully to failure every set Focus on slow, controlled reps Prioritize consistency over intensity 🧱 PHASE 1: FOUNDATION (Weeks 1–8) If you can’t do many pull-ups yet, this is where most progress happens. Workout

What has worked to get my PCOS under control? In order to understand what has gotten my PCOS under control it is important to understand the kind of PCOS that I struggle with. A little bit of a backstory is that I had an eating disorder in high school and was put on the pill to regulate my cycles, which did absolutely nothing because I was still considerably underweight. Fast forward to freshman year of college and I’m physically recovered and I get off of the pill. This begi

Stretching is good for you! Why is stretching good for you? There are so many reasons why stretching is good for you. Having great mobility in this life is going to help you do so many more things than if you aren’t flexible. You will be able to run around with friends, kids, your friends' kids, grandchildren, nieces and nephews to name a few. And none of those things have to do with being athletic or running a marathon. It is, in general, good to be flexible and limber in

Do I really need to warm up before I workout? That is an age old question that is completely valid. As kids, it didn’t seem like we would warm up before we would go to sport practice. However, that could not be further from the truth. What felt like going straight into the practice was really a dynamic warmup. We don’t have to do all this crazy stretching or exercises to warm up before a workout. Why do we warm up before a workout? The goal of a warm up is to move muscles an

The best workout routine is the one that you can maintain. I think a lot of people think that they must work out X amount of times and do all of these things in order to be healthy and fit and feel amazing. While working out and eating nutritious foods and feeling amazing is something that is optimal and desirable, I don’t believe it actually takes everything from you, rather it should be giving you energy and life and enjoyment. A workout routine should not be exhausting to

There are two different kinds of dumbbells that I enjoy using for two different reasons. The first kind of dumbbell that I enjoy using is the neoprene coated one because it’s softer and it’s just easier to use especially on your hands when you’re doing movements that include bicep curls or shoulder press or Arnold press or walking lunges. When you’re using dumbbells in that manner and you're moving in your hand it’s just less grating on your hand and the skin. Look at Neopren

The first and most important step of starting to swim or get back in the water after a long break is to just do it. I know that it can be intimidating or it can feel easy to brush off going to work out and swim for however long you would like to or half the time too. But swimming is one of the best ways to exercise in a low impact manner. It is also really good for just clearing your mind and focusing on your technique because it is so technique heavy. There is less to think

these are the best post workout meals Making sure that you eat enough after you’ve worked out is really important because no matter what you’ve worked your body and your muscles need something to be able to start repairing the small tears that you’ve created. No matter how hard he went they’re gonna be some microscopic tears, and you may not even be sore, but that still doesn’t mean that you don’t need a good post workout me Of course, the main goals of a post workout meal is

What are the best pre-workout snack snacks? We know that what you’re eating before you work out can make her break your workout because if you don’t eat enough and you’re gonna be hungry and not have enough energy, but on the other hand, if you eat too much then you’re gonna be cramping and you stomach is not going to be happy with you. That’s why it’s so important to get the amount of food that you’ve eat right as well as what you’re eating so that you can feel your best dur

Why is swimming such good exercise? Swimming is such a good exercise for so many reasons because it’s a full body workout. It increases your stamina in your cardiovascular health, easy on your joints and it’s just plain fun! For a long time, swimming has been used as a form of exercise for so many people of all different backgrounds. It’s because they know swimming is a really good form of exercise. People have been swimming since 10,000 years ago , which is a long time ago,