Monthly Archives: November 2016

100 Rep Chin Up / Pull Up Workout

The 100 Rep Chin-Up Challenge

Arguably on of the single best exercises anyone can do to improve their overall physique is the chin up.
Chin ups (or standard pull ups) create the sought after V shaped upper torso which displays strength, confidence and the “illusion” of a slimmer mid-section.
The other day I decided to structure an entire workout around this one exercise. That’s right, I completely threw the concept of variety out the window and decided to do 100 reps of one of my favorite / least favorite exercises (my favorite because of how beneficial they are, and least favorite because they are so difficult and demanding).

Workout Goal

The goal of this workout couldn’t be any simpler. All you have to do is complete 100 chin-ups. That’s it. Forget about sets and reps. Get out there and accumulate 100.
Be sure to challenge yourself. This should not be an all day event. Set a timer and see how long it takes your to do 100 proper chin-up. That’s right, I said proper. Make each and every chin-up count. Come down to a full dead hang and perform a controlled chin-up. There is no kipping or swinging. This is a true chin up challenge.

Can’t do a proper chin-up? No problem…

Not everyone can do a full chin up (and 100 might seem unrealistic to some). Don’t be discouraged, there are many alternatives that challenge the same muscle groups. Work our your chin-up variations and you’ll be doing proper chin-ups in no time.
Here are a few alternative exercises.

Pull Downs

Using a high pulley and a standard bar, you can work on your chin-ups by challenging yourself with heavy set pull downs. Keeping the palms towards you (basic chin-up grip) focus on using the muscles of your back to bring the bar down to your upper sternum – just below your chin. Do not round your shoulders. instead, keep a tall posture and make sure to keep your shoulders pinched back and down away from your ears.

TRX Rows

TRX offers one of the best (if not THE best) suspension trainers on the market today. With the TRX suspension trainer, you can perform several variations of rows and pulls that will help you improve your chin-up game.

Assisted Chin-Ups

A powerband can offer a bit of assistance when you need it. The thicker the band, the more assistance it will give you.

Record your time

Be sure to record your time and let me know how you did. If you’re completing this workout in less than 20 minutes, then it’s time to up the resistance… that’s right, that’s when it’s time for some weighted chin ups.
Have fun and be sure to let me know how you did.

Beta Switch Review

An in-depth review of the just for women program known as the Beta Switch

The Beta Switch is a 12-week fitness program that switches on your fat-burning Beta receptors and switches off your stubborn-fat storing Alpha receptors…
This program was put together by women’s weight loss author and body transformation expert Sue Heintze.

The Beta Switch Review…


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The very first thing I noticed about the Beta Switch is how beautifully organized this program is. Everything you need is right at your fingertips. All the guides, videos and resources are cleanly available on one simple to use access page.

What About The Content?

WOW. For the price (which is very reasonable by the way) I just couldn’t believe how much information Sue has given away. It was resource after resource of useful guides, checklists, workout-sheets, videos and more.
I’ll go into a bit more detail about the program itself, but I definitely suggest that you add this program to your library immediately.

So, What Do You Get?

RESOURCE #1 – The Beta Switch Manual
The main manual is a 116 page women’s only resource is designed to help you understand fat storage and how to finally combat stubborn body fat.
Within this manual, you’ll learn how your body works and what you can do to reduce fat storage and inflammation. You’ll understand how hormones can factor into your success and what you can do about it. bottom line is simple… you’ll begin shedding weight and getting lean.
If this were the only resource in the program, it would still be a GREAT BUY. But, you get so much more…
RESOURCE #2 – The Beta Switch Quick Start Guide
This guide simplifies your day to day action plans. I would recommend that you print out this guide resource and use it as a daily guide towards your success.
RESOURCE #3 – The Beta Switch Diet Tracker Sheets
Here, you’ll receive three separate worksheets for each of the diet “days”. These worksheets will help you stay organized while simplifying your nutritional planning. Another great resource.
RESOURCE #4 – The Beta Switch Program Checklist
This guide provides a goal sheet, shopping list and day to day to-do checklist of items that will help you follow the Beta Switch program.
RESOURCE #5 – The Beta Switch Stories
Get inspired with real stories by real women who have found great success with the program. Learn the secrets to their success as they share their inspirational journey with you.
RESOURCE #6 – The Beta Switch Supplement Guide
Although I am a bit biased towards supplements (of course I would personally favor Evolution SIX) Sue does give some good information on supplements and sources. The list sticks to the fundamental supplements that will definitely help with your fitness journey.
RESOURCE #7 – The Beta Switch Workout Manual
The main program guide focuses primarily on the nutritional aspect of the program. Here, you will learn the workout and exercises used with the Beta Switch system. These exercises are designed primarily for women who want to lose weight while maintaining a lean physique.
RESOURCE #8 – The Beta Switch Exercise Guide
The exercise guide gives you detailed instructions and images on each exercise within the system.
RESOURCE #9 – The Beta Switch Workout Sheets
As a fitness trainer myself, this is my favorite section of the Beta Switch review. Here’s where you will get a week by week and workout by workout template for every phase of the program. This is another great resource to print out and follow along. See resource #11 below if you need to see the workouts performed.
RESOURCE #10 – The Beta Switch Success Tracker
Developing a game plan and tracking your goals is an important aspect of any success oriented fitness program. This sheet will help you establish a starting point, track your progress and help you set a clear path to success.
RESOURCE #11 – The Beta Switch Video Library
If having 24 exercise videos isn’t enough for you, Sue has added an additional tummy tuck workout video section for a total of 37 videos.

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