Pull ups are a challenging exercise that many people wish to master.  But what’s the draw?  Why so popular?

The pull up is one of the best body-weight movements when performed correctly because it works not only your upper back, but your rear shoulders, biceps, chest, and core.  Plus, it looks pretty awesome when you can bust them out on a whim!

In this week’s episode of Made Fit TV, I show you first how to perform a pull up with proper form.  Then I provide you with creative methods on how you can gain your strength in a pull up with assistance, all the way up to an unassisted pull up!

So many different types of foods offer great benefits to us, more than we even know!  One of those foods (that just happens to be one of my favorites) is Greek yogurt.

In this episode of Made Fit TV, I educate you on what makes Greek yogurt different from regular yogurt, the benefits of its probiotics, and my own personal recipe of how to jazz up the plain version!  It’s fat-free, protein-packed, low in sugar, and delicious!

We all have those moments every couple months where one “bite” or one “piece” turns into a full-out binge!  It’s like as soon as that taste that you haven’t had in months hits your tastebuds, it opens the floodgates and you become this food-crazed Mr. Hyde to your health-conscious Dr. Jekyll.

Then you wake up the next morning, bloated, puffy, full, and hating yourself, right?  Well, you can’t help the bloat, puff, and fullness right away, but you CAN stop the self-hating and START the recovery to get your body back to where it was just 12 hours earlier.

In this week’s episode of Made Fit TV, I share with you some clever and useful tips on how to rid your body of the excess water, sodium, and toxins following your food marathon.  Check out the meal plan below for a step-by-step guide of what to eat, when, to keep you accountable the day of your binge recovery.

The following meals are based on a general range depending on your body type, weight, muscle mass, and gender. If you are a woman or weigh between 100lbs and 140lbs, stick to the lower range. If you are a man or weigh 40lbs to 200lbs, aim for the higher range. Space your meals out by 2 to 3 hours. Always consult your physician or registered dietician before starting any workout or nutrition plan

Meal 1:  Egg white vegetable omelet and one apple (use 5 to 15 egg whites depending on your individual nutrition requirements; your choice of broccoli, peppers, asparagus)

Meal 2:  Plain chicken breast and a salad of 2 cups of mixed greens and apple cider vinegar (Chicken can be between 3oz and 8oz depending on your individual nutrition requirements, cook in non-stick spray)

Meal 3:  Protein isolate powder blended with water and 1/2 cup blueberries (1 to 2 scoops depending on your individual nutrition requirements; protein of your choice)

Meal 4: White fish and one cup steamed vegetables (Fish can be 4oz to 8oz depending on your individual nutrition requirements; fish of choice, vegetable of choice from above in Meal 1)

Meal 5:  Plain chicken breast and a salad of 2 cups of mixed greens and apple cider vinegar (Chicken can be between 3oz and 8oz depending on your individual nutrition requirements; cook in non-stick spray)

*If you require more meals based on your individual nutrition requirements or training schedule, go back to the top of the meal plan and repeat as many meals as you need.