Pull Your Way Up to a V Shape

Executive Director of PhillyGayCalendar

Welcome to my second installment of “IN THE GYM WITH TIM” I hope everyone enjoyed my last column on PhillyGayCalendar.com and look forward to my next. If you have any questions you can contact me at NewBodyFitFitness@gmail.com. Now let’s educate ourselves to build a better lifestyle through training techniques, healthy foods, supplements and nutritious recipes.

Exercise Of The Month: PULL-UPS

This months workout I would like to center on the back muscle group.To build a most desired V-shaped back, pull-ups are the key exercise to achieving this goal. If pull-ups are not one of your strengths, here is a routine that you can use to increase your reps.

  • Start by using your body weight to see how many reps you can achieve for your first set. If you cannot lift your own body weight use an assisted pull-up machine or a workout buddy to help execute the exercise. Say you get 6 reps or more. That is your max rep for your first set.
  • Rest 2 minutes
  • Try to increase your reps by one or more on the second set. Say you get 7 or more. That is your max rep for your second set.
  • Wait 2 minutes
  • Repeat sets and your 2 minute rests periods until you pyramid back down to your beginning max for reps. By that time your strength has faded for this exercise and you should move on to the rest of your workout of the day.

*You should do this routine in the beginning before your regular workout. That is when you have most of your energy to perform this exercise. See how many reps you can accomplish by the end of the week. Use that number next week as a goal to beat performing this exercise. Try this exercise for 3 months and reap the benefits of a more recognized V-shaped back.


I take a B-Complex Vitamin as one of my daily vitamin supplement. All B-Vitamins are easily absorbed and dispersed throughout the body because they are water-soluable. You can find Vitamin B in such foods as turkey, tuna, lentils, whole grains, beans and many many more. You can reap health benefits such as:

  • Supports and increases the rate of metabolism
  • Maintains healthy skin and muscle tone
  • Enhances immune and nervous system functions


All of us who have been out to dine somewhere and have eaten or seen hummus on the menu of most restaurants. Hummus consists of pureed chick peas, olive oil, garlic and other flavor ingredients. But did you know that hummus contains high amounts of protein, fiber and iron. They also contain properties that limit muscle damage.

Hummus also contains high amounts of Vitamin E and mono-saturated fats, which are the healthy fats that do not build up in your arteries. The great thing is the fats get used as fuel rather than stored as fat in our bodies.

I know I’m a fan of this super-food and I hope you become one too. So next time your at your local market pick up a container of hummus in your refrigeration aisle.


The warmer weather is almost here so celebrate early with this great tasting recipe.Here is what you’ll need.

2 slices whole-wheat bread 1 ½ tblsp. coarse-ground mustard
8 oz white mushrooms, cleaned ½ tsp. salt
3 tsp. x-tra virgin olive oil, divided ¼ tsp. fresh ground pepper
1 med onion, finely chopped 6 whole-wheat buns and lettuce leaves and
2 cloves garlic, minced tomato slices
¼ cup lemon mayonnaise, (mayonnaise and tsp. lemon juice combined)
1 pound ground lean turkey meat
1 egg, lightly beaten
3 tblsp. fresh dill chopped
1 avocado, pitted and sliced

1. Blend bread in a food processor to fine crumbs and transfer to large bowl. Pulse mushrooms until finely chopped.
2. Heat 2tsp. oil in a large non-stick skillet over med heat. Add the onion, garlic and mushrooms stirring until liquid has evaporated. Add to breadcrumbs and cool.
3. Heat grill to med-high
4. Add ground turkey, egg, dill, mustard salt n pepper to the bowl. Mix well until completely incorporated. With wet hands form ½ cup amounts into ½ inch thick patties.
5. Time for grilling. Put patties on oiled grill and brush remaining oil over patties. Cook patties until pink in the center about 5 min per side.
6. Put buns on grill and crisp 30 – 60 secs. Serve burgers with mayo, lettuce and tomatoes.

193 calories: 10 grams fat: 95 mg cholesterol: 9 grams carbs: 18 grams protein: 2 grams fiber: 418 mg sodium

I hope that you learned some valuable information and I enjoyed bringing it to you! Look out for my next fitness column ” IN THE GYM WITH TIM ” next month for new ideas to a healthy lifestyle. I’LL SEE YOU AT THE GYM

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