2 Meals in 10 Minutes

2 Chicken breast with 2 tbls light Italian dressing
1lb bag of frozen broccoli stir-fry with sesame seeds, 1 tbls light soy sauce and 1 tsp sesame seed oil

Cooking Tips: 
1. Spray pans with PAM
2. Brown both sides of chicken using mid-high heat.
3. Then cover chicken using mid-low heat until cooked
4. Cook veggies with soy sauce on high until slightly crisp or to your liking.
5. Simmer veggies with 1 tbls of sesame seed oil and sesame seeds.

Health Tips:
1. Dilute light soy sauce with water 50/50 to reduce sodium content. Maximum daily 1000 to 2000 unless your an athlete. 
2. Cook sesame seed oil on low or avoided cooking
3. Use Organic Chicken
4. Use Organic Vegetables
5. Frozen vegetables is more fresh (contact me if you don't believe me)

Bodybuilders Tips:
1. 2 to 4 pounds of veggies is ideal
2. No condiments or sauces 6 weeks out
3. Know your carbs, protein, fat, sodium and potassium intake
4 Don't wait to the last minute to ask me to help you with your diet!
5. Give your self a solid 12 to 16 weeks out drop your fat and get your water levels right.

Top 10 Tips for Sumo Deadlifts

The first time I qualified for the WPO and won best lifter was at the APF Florida State Meet on June 2, 2001, held at Kieran Kidder’s old Huge Iron Gym in Daytona Beach, Florida. I remember an amazing feeling of pride as I left the gym and headed for my truck in the parking lot. Just then a woman said; “Good job, but you don’t have far to pull the bar.” She was referring to my deadlift and the limited range of motion I had. I thought about saying; “Shut up! If the other lifters learned to pull like me they’d be better off!” But of course I didn’t, I just told her thanks. Powerlifting is not only a sport of strength; it’s a sport of training, the mastering of supportive gear, as well as finding optimal technique. Optimal technique includes finding a way to limit the distance of the lift.


When I originally switched from conventional deadlifting to sumo I vividly remember feeling a sharp pain in my groin that lasted far longer than I would have liked. Rather than giving up, I began finding ways to specifically isolate and strengthen the weak areas that were hindering me. Although I have been pulling sumo for many years, the most I can recall pulling conventionally was 525. By switching to sumo and reducing the stroke, I was able to almost immediately increase my pull by almost 50 lbs. I have now increased my pull to 628 as a lightweight.


Below are 10 of the top ways to help a lifter switch from pulling conventional to successfully mastering the sumo technique:


1. Strengthen your hips.
The most common remark I get from lifters attempting sumo for the first time is how much it hurts their hips and groin. Yes, it does. This is when you need to swallow your pride and start doing some of the girlie exercises. If you’re training at a commercial gym then chances are pretty good that there’s some form of inner and outer thigh machine available.
Here is a short list of some of the other movements you can do for this region: 1. Band abduction and adduction – Try not to make this more complicated than it is. There are several ways you can rig the bands up with a power rack, bench or jump strength platform to do this. Just pick one for each muscle group and do a couple sets for each. 2. Light Sumo Pulls standing on blocks – This is done exactly as it sounds. Keep the weight light and work on keeping a tight arch and working the range of motion. 3. Pull Throughs with a wide stance – This is great for the hip drive needed to finish the sumo deadlift. 4. Duck under – This is a great flexibility/ mobility movement. Set a power bar up in the power rack so it is chest level. Stand off to the side and squat down, side step and duck under the bar while keeping the chest up. This is great for hip mobility. As you get better lower the bar.
By performing these movements you will isolate and strengthen some of the key muscles required for the wide sumo stance. Without them you’re just setting yourself up for injury. If these machines aren’t available to you then you can use the bands attached to a power rack and your ankle to perform the same motion.


2. Only pull every other week.
I’m always amazed at how many lifters try to increase their deadlift by pulling every week. Although this may be effective method for the squat and bench, it does not hold true for the deadlift. If you are training like this you will eventually overtrain and injure yourself. At most you should train the deadlift every other week and most often out of the rack instead of off the floor. On max effort squat day I pull out of the rack every other week working my way from the 3rd hole down and off the floor only once every 8 weeks. I have found this to be the most effective way to enhance my pull while making sure I get enough recovery.


3. Strengthen your lower back via good mornings or Reverse Hyperextensions.
One of the benefits of performing deadlifts with a sumo stance is that there is less flexion and strain on the low er back. This doesn’t mean you should neglect this region. On the weeks that you take off from deadlifting, I would recommend incorporating either good mornings or Reverse Hyperextensions into either your ME or DE squat work out.


4. Strengthen your hamstrings with glute ham raises.
My posterior chain has always been relatively strong, or so I thought. This was before I had a glute ham raise (GHR). When I began using the GHR I could only perform about 5 reps with only my bodyweight, now I am able to do 8 reps with either the blue band or a 45 lb. plate. Hamstrings can be used either for knee or hip flexion. The glute ham raise is the ideal exercise for strengthening the hamstrings for hip flexion and improved deadlift strength.


5. If it hurts don’t do it.
It’s never smart to try to train through an injury. There’s a difference between discomfort and stupidity. This is one of the most important aspects of training that I see overlooked every day. I see it in the gym with my regular clients and I see it in the WPO. If you are hurt, fix it. At EliteFTS.com there are numerous experts on the Q and A for this very reason. If you need help ask Tom, Alwyn, Martin or Michael. With these guys on board there is no reason to stay beat up all the time. Listening Dave?


6. Use correct biomechanics.
Don’t stand wider than you can get your knees. If your feet are out too wide you lose some of your biomechanical advantage and leverage. You would think this is simple to figure out but why is it we see it at every meet we go to? The only thing I can think of is that these lifters have never seen themselves pull. Get your hands on a video camera and film your lifts. This is one of the best investments any lifter can make. In today's lifting age there is absolutely no reason for poor form and technique.
7. Pull for reps out of the rack.

Although it doesn’t fall into everyone’s training philosophy, I’m a firm believer in performing both squats and deadlifts for reps. If you’re able to keep your technique throughout a set of 4 to 6 reps, then you should be able to keep it for one good one. When the muscle begins to wear down your weakness will begin to show. This is when you learn how to adjust to the weight and make the needed corrections. Let’s say you have a hard time keeping your shoulders back on the dead lift and this happens at the æ mark. Will this happen with the first rep if the weight is under 90%? Usually not. The problem is you can’t always train above 90%. Maybe you could in your early power lifting years but after dozens of meets and a few hundred pounds on each lift it becomes harder to recover from the heavy weights. There are several reasons for this including better motor unit recruitment and the learned ability to explode into weights. When you train in a lower percent range you do not place the same stresses on the muscular and central nervous system and can actually get more changes to engage your training weakness in the gym. Yes you want to make the area stronger but it is vital to know what you can do to keep it from happening. It could be a small technical issue that can be corrected with practice.


8. Use weights to strengthen your abs.
Abdominals are essential for keeping your upper body upright when deadlifting. Your abdominal muscles are compose d of the same fibers as the rest of your skeletal muscle. Doing 20 to 30 reps of abs is like benching 225 for 20 reps, it’s not going to make you stronger. Find a form of resistance; most likely with a machine or cable, where you can do no more than 12 reps. Here are a few examples:
1. Sit Ups with plate behind head
2. Spread eagle sit ups
3. Mad ball throws
4. Incline sits ups
5. Hanging leg raises
6. Pull down abs
7. Sit ups on GHR


9. Box Squat for speed every week.
Box squatting with a wide stance will strengthen the primary muscles that are essential for pulling sumo. By only using 50 to 60% of your squat max for speed work onto a low box you will train your nervous system to be explosive off of the floor. Louie has always said and I agree, Box squatting builds your deadlift!


10. Find a suit that keeps you tight but doesn’t restrict your ROM.
For a long time, I opted to deadlift in the same canvas suit that I squatted in. It seemed to work well at keeping me tight and upright, but also restricted my ability to keep my hips lower and closer to the bar. After being stuck around 600 for a few years I was able to increase my deadlift by almost 30 lbs. by switching to the Metal Viking which allowed me to improve on my technique. This also allowed me to bring my glutes back into the movement. The canvas was actually doing the work of my glutes and the start of the pull and by the time I needed to finish the weight my glutes were playing catch up. Now my body is working as a unit to pull.


“Good Job, but you don’t have far to go." This still pisses me off to think about. Training and the development of strength is not a short process. It takes time, effort and sacrifices beyond what most people will ever know. What takes seconds on the platform takes years or training. One successful PR takes many hours in the gym. For every inch the bar moves in a meet hours of training have to take place. Most people will never understand the desire and commitment it takes to do what we do. Then again when they ask for the TV remote to be handed for them I already know what I will say “You don’t have far to go!”


Brian has been ranked #1 in the 148 lb. weight class on Powerlifting USA's Top 100 list for his total for 3 consecutive years. He lifts in both the 148 and 165 lb. classes and primarily competes in the APF and WPO. His best lifts are a 672 squat, 512 bench, 628 deadlift and a 1769 Total. He currently holds the WPO bench World Record for the 148 lb. class with 503. He has a Bachelor of Science Degree in Exercise and Sport Sciences from the University of Florida and is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. He recently achieved the dream of owning his own gym named Orlando Barbell, (www.orlandobarbell.com), which he co-owns with top ranked 165 lb. lifter Brian Tincher. After conducting business for less than 6 months Orlando Barbell has formed a team of over 15 lifters of varied ages and weight classes who, while incorporating many of Brian's training philosophies, have increased their lifts dramatically.

Training Location: 2505 Newpoint Parkway NE

Lawrenceville Ga, 30043

For Custom Workout Regiments: Register Free @ http://www.MyFitnessSolution.com/

Article written by Brian Schwab

A letter to my sports club

BY RODNEY BUFORD

Keep Peddling

Dear New York Sports Club,

I'm writing to discuss my grievances about the policies and practices in your health club so that you may improve upon its condition. Everyone wants to see general suggestions like less meatheads and more cameltoe in their gym and I concur. However, my suggestions go a little deeper. First and foremost, the rules of the locker room must change.

1.) I call for an immediate adoption of the "Towel Rule." It seems like every time I walk into the locker room, I'm greeted with naked old men prancing around with towels in hand. This doesn't make sense to me. If you've got a towel in your hand, why not do yourself a favor and cover up your pieces. As soon as I walk in I'm exposed to some of the world's rustiest ballbags. I'm talking about 65-year old men with 125-year old balls. Yet, it's me that gets the dirty looks. Everyone's scowling at me, like "look at this creep with all his clothes on. Who does he think he is? He's not even hanging brains!" It's as if some of these guys are at a nude fashion show. I expect to walk in one day and see Melissa Rivers interviewing these guys as they stroll into the shower: "Mortimer's wearing ballbag by Muzuno and bush by Chia Pet... it's a stunning ensemble, clearly custom made..." And it doesn't stop there. These guys smear their leather ballbags all over the benches where I like to sit. All the while they have they're towel in hand, making sure not to mix towel with balls or towel with bare ass. Nowadays, I can't even sit down in the locker room or touch anything in it. I go into the locker room like Michael Jackson in the Ebola ward at Cedar Sinai. This could be solved with one simple rule- prohibiting anyone from walking around without a towel around their waist.

Who can pump iron 

while doves are crying?

2.) When I'm not looking at sac in the locker room, I'm actually trying to work out in your facilities. I say "try" because you make it really difficult with the endless loop of elevator music that comes across the speakers. Don't get me wrong, there's a time and place for Hall and Oates B-sides but it's not the gym. I don't know who put the lineup together, but it's completely inappropriate for a weight room. Tonight I sat through a block of Mister Mister‘s "Take These Broken Wings", followed by "You Belong to the City", topped off with "Everybody's Workin' for the Weekend." It's like the soundtrack to menopause. Needless to say, this music isn't conducive to any sane activity, let alone working out. It's more like kryptonite than anything else. Everything I do feels 40 lbs. heavier, and I'm constantly thinking that I'm part of an experiment testing new ways to turn straight men gay.

3.) Speaking of which, the amount of gay heat I get in this place is enough to make Liberace blush. I'm not trying to sound insensitive towards people who lead an alternative lifestyle, but it's gotten to the point where the few straight guys that come in there feel uncomfortable throughout their workout. Don't get me wrong, getting eye-fucked by every Thom, Lance and Harry in the place is flattering, but it gets old after the first guy sniffs the bench that you just used. I'm not sure how you remedy this problem, but for starters you might ban seat-sniffing and get a security guard to camp out in the showers. I've never ventured in there, but I imagine there's a musical adaptation of "Oz" in there during the busy hours.

4.) I don't even know where to start with the staff. Those molesters that you call "personal trainers" are getting away with murder. Where on earth did they learn how to spot people? "I'm gonna grab your taint while you're doing these squats.... we don't want you pulling a prostate." Listen pal, just cause we're listening to "Purple Rain" doesn't mean you have to put your hand in someone's pants. What's more is that most of the patrons are in better shape than your trainers. You don't have to hire every Holocaust victim that walks in and fills out an application. Let's get these guys a meal and a workout. Not that I would even consider even using these pervs. You're lucky that people are stupid enough to hire someone to count their reps.

Other than the geriatric nudist colony, "Golden Girl's Greatest Hits", shower "Oz", and your staff of skinny scoutmasters, you guys have the building blocks for quite a facility. In fact, the free towel service that you offer makes everything else a wash.

Workout: Chest, Biceps & Core

Warm up: Bar Warm Up Routine

• Up Right Row                                  10 reps
• Snatch                                               10 reps
• Bent Over Row                                10 reps
• Straight-Leg-Lifts                             10 reps
• Squat Press Behind head                  10 reps
• Seated Sea-Saws                               25 rep

* Light weight with bar super set all for 2 sets

Round 1: Chest

• Incline Dumbbell Chest Press           5 sets 15, 12, 10, 8 reps & last set is a drop set

Round 2: Chest 

• Cable Chest Fly                                3 sets 12 reps
• Dumbbell Pullover                           3 sets 12 reps

* Super Set

Round 3: Biceps

• Underhand Short Pull Ups                3 sets 8 reps
• Straight Bar Curls                              3 sets 12 reps

* Super Set

Round 4: Chest, Biceps & Core

• Decline Dumbbell Press                   3 sets 10 reps
• High Cable Curls                             3 sets 15 reps
• Rope Crunches                                3 sets 20

Cardio/Conditioning: Speed & Agility

• 40 Yard Sprints                             15 sets

Cool Down: Stretch

• Down Dog & Arm Stretch
• Hamstring Stretch
• Inner Thigh
• Twists
• Rollover

Training Location: 2505 Newpoint Parkway NE

Lawrenceville Ga, 30043

More Free Workouts: Register Free @ http://www.myfitnesssolution.com/

John F. Kennedy on Fitness

Physical fitness is not only one of the most important keys to a healthy body;
it is the basis of dynamic and creative intellectual activity.
-John F. Kennedy

Posted via email from askfadi's posterous

The MFS Academy Way

The MFS Academy Way

Be Prepared

• Hydrate, Nourish, and Rest:  Come prepared for your session by getting enough sleep, hydrating properly, and fueling for performance.  Failure to do so will result in forfeit of the session.

  
Be Punctual:

• If you are 5 minutes early, you are on-time.
• No show/No calls are not tolerated.   If you must cancel, please give your coach a 24 hr notice.  Failure to do so will result in forfeit of the session. 
• All cancellations made outside of the 24-hr window must be made-up within 2 weeks of original appointment. 

Be Focused:

• Keep your eye on the ball:  Set clear goals & intentions for your training and stay focused on them 24/7. 
• Commit to personal development:  Lifestyle & behavior changes are essential for physical transformation.  The body cannot be transformed without challenging the mind & spirit as well.

    
Be Positive:

• Celebrate all wins.  Fuel your mind with the attitude that will support your success.  
• Train with a spirit of adventure. An open mind provides opportunities for learning, growth, and FUN!
• Absolutely NO whining allowed.  Feedback is always welcome but complaints are forbidden.

Be Inspirational:

• No one gets left behind.  It is important to be supportive & encouraging to your fellow academy trainees.  We are a community of individuals seeking to better ourselves and must lead as well as follow.

Be Respectful to Yourself:

• Garbage in, garbage out.  What you put inside your mind, body, and spirit is directly reflected by your condition.  It is your responsibility to create a clean space in your life mentally, physically, spiritually, emotionally, and socially. 
• Stay active.  When you are not training at the facility, it is expected that you will be committed to an active life. 

Be Respectful to Others:

• The training facility is a communal space.  Please re-rack your weights, use a gym towel, and share equipment with others when necessary.  Keep non-training related talk outside the glass doors as it is a distraction. 
• Gossip is not tolerated.  If you have a problem with a person at the training facility, it is your responsibility to discuss it directly with that person. 

Be Accountable: 

• Stand-up for your goals & commitments.  Be truthful in your efforts and communication with your coach.
• Stay in communication with your coach.  It is your responsibility to schedule make-ups, notify your coach of extended absences, and ask for help when needed.
• For all values, you must be willing to call out others AND be called out.  If you witness any member of the MFS community not living up to the values set forth here, hold them accountable in a loving and respectful way.  If you are not in alignment with the MFS values, admit your mistake and reaffirm your commitment.

BE EXTRAORDINARY

Training Location: 2505 Newpoint Parkway NE
Lawrenceville Ga, 30043

Custom Workouts and Meal Plans: Register: www.MyFitnessSolution.com
Personal Training Services from Fadi visit: www.MFScentral.com

“If it wasn't for

“If it wasn't for dogs, some people would never go for a walk.”

Fitness - If it came

Fitness - If it came in a bottle, everybody would have a great body. - Cher

Top 10 Stretching Tips

1. Before stretching, always warm up for at least three to five minutes using some form of cardiovascular exercise, including jogging, biking, etc.

2. As in strength training, strict form is crucial.

3. Always move slowly in a controlled manner.

4. Be careful not to bounce when stretching.

5. Hold each stretch for 15 to 20 seconds.

6. Never move into a position that causes pain.

7. Be careful not to hold your breath while performing any of the stretches.

8. Stretching before your workout and also between sets helps to increase the range of motion and helps to avoid injury.

9. After your workout, stretching promotes recovery and reduces post-workout aches.

10. Stretch every day you work out or at least three times a week.

Chest, Biceps & Abs

It's Monday People....

Warm Up: Core & Stretch

• Bent Leg Double Crunch                       3 sets 15 reps
• Straight Leg Double Crunch                  3 sets 15 reps
• Straight Leg Double Crunch Short         3 sets 15 reps

Round 1: Functional Chest

• Medicine Ball Push Ups                        3 sets 15 reps

Round 2: Chest & Biceps

• Incline Chest Press                                3 sets 15, 12, 10 reps
• Straight Bar Curls                                 3 sets 15, 12, 10 reps

Round 3: Condition Chest

• Flat Bench Press                                   10 sets 6 to 10 reps

Round 4: Blast Biceps

• Alternating Dumbbell Curls                  Heavy to Light 4 Drop Sets  

Conditioning: Short Explosive Speed

• 40 Yard Sprints                                     10 - 12 Sprints 50% to 80% of Max

Cool Down: 5 Minute Stretch

• Hamstring
• Inter Thigh
• Lower Back
• Chest
• Shoulder
• Biceps

Fadi's Dinner @ Outback:

2 8oz Beef Filet
1 order of grilled broccoli 

1 Sweet Potato

L-Glutmaine

Training Location: 2505 Newpoint Parkway NE
Lawrenceville Ga, 30043

Custom Workouts and Meal Plans: Register: www.MyFitnessSolution.com
Personal Training Services from Fadi visit: www.BodyByFadi.com

Weighted Triceps Dips

Hello Hellotxt!

Hello Hellotxt!

Another Great Day!!

Another Great Day!!

5 Training Schedules for Optimum Performance

Training Schedule Well Vary According To The MFS Leader

Elite - Week Breakdown (~8 Week Schedule):

Monday - am Chest & Back / pm Core & Cardio

Tuesday - am Squats & Dead-Lefts / pm Caves & Functional

Wednesday - am 500+ Meter Swim

Thursday - am Shoulders, Biceps & Triceps / pm Core & Cardio

Friday - am Legs, Gluts & Hamstrings / pm Caves & Functional

Saturday - 2+ Active Rest (swim, play team sport, hike, BootCamp etc..)

Advance - Week Breakdown (~8 Week Schedule):

Monday - Chest/Shoulders/Core

Tuesday - Back/Hamstring/Functional

Wednesday - 500+ Meter Swim

Thursday - Biceps/Triceps/Core

Friday - Legs/Gluts/Functional

Saturday - 2+ Active Rest (swim, play team sport, hike, BootCamp etc..)

Advance - Week Breakdown (~8 Week Schedule):

Monday - Chest/Biceps/Core

Tuesday - Back/Dead-Left/Functional

Wednesday - 500+ Meter Swim

Thursday - Shoulders/Triceps/Core

Friday - Legs/Hamstring/Gluts/Functional

Saturday - 2+ Active Rest (swim, play team sport, hike, BootCamp etc..)

Intermediate - Week Breakdown (~8 Week Schedule):

Monday - Chest/Back/Core

Tuesday - Legs/Hamstring/Gluts/Functional

Wednesday - 500+ Meter Swim

Thursday - Rest

Friday - Shoulders/Functional

Saturday - 2+ Active Rest (swim, play team sport, hike, BootCamp etc..)

Beginner - Week Breakdown (~8 Week Schedule):

Monday - Lower Body

Tuesday - Cardio/Sport Training

Wednesday - 500+ Meter Swim

Thursday - Upper Body

Friday - Rest

Saturday - 2+ Active Rest (swim, play team sport, hike, BootCamp etc..)

Workout Breakdown:

10 minutes warm up: core, speed, Agility, balance, functional, & stretching

40 minutes Strength: 30 to 40 minutes big body parts & 10 to 20 minutes small body parts. 

10 minutes Condition: 2 - 3 rounds of functional exercises (Jump rope & jumping jacks) or MMA/sport conditioning

5 minute cool down stretch 

Home Work Weight Loss: 20 to 50 minutes cardio after workout

Sport Conditioning: 1 hour before workout (Same session rate: Request availability from your coach)

Invite your friends to this blog and get a free training session. 

Just got a new phone

Just got a new phone

5 Minute Abs with Ta

5 Minute Abs with Tammy! http://htxt.it/E2UN

Leg Day: Power & Mobility

Workout

This is an example of a Leg Day workout that I have designed for individuals attempting to increase their power and mobility.  Work quickly through the giant sets with no break between exercises.  Give yourself a solid two minutes between giant set. If you are interested in having a custom workout designed for your specific goals, please contact me at fadi@bodybyfadi.com

Warm Up: Speed, Agility & Stretching 10 minutes

Round 1: Quads & Gluts Superset 4 sets 15 reps

• Power Squat.............................. Go heavy 4/2/1 tempo
• Bar Squat Jump......................... Get vertical! (You're Beginners or have an injured knee? don't leave the ground and raise up on toes)
• Bar Skates................................. Get low to work your GLUTS!
• Bar Scissor Lunges................... Keep moving here! (Alternate are reverse lunges)

Round 2: Hamstrings & Gluts Superset 4 sets 

• Straight Leg Dead-Lifts........... Go heave 4/2/1 tempo - 8 reps
• Single Leg Hyper Extensions... Keep your back flat 8 reps per leg
• Lying Down Leg Curls............ Move it fast! 16 reps  

Cool Down: Stretch 10 min

• Down Dog & Arm Stretch
• Hamstring Stretch
• Inner Thigh
• Twists
• Rollover

I am in the process of creating videos so if your not familiar with an exercise and you would like me to record it for you, just comment down below. 

BREAKFAST:

• 10 large egg whites, 1 raw yolk (organic), all spice, pepper and fresh slices of organic tomato.  
• 1 cup (measured dry) Oatmeal, 1 tsp Agave Nectar, Cinnamon and 1 tsp fresh peanut butter from Whole Foods Market
• Animal Pack Multi-Vitamin 

Training Location: 2505 Newpoint Parkway NE

Lawrenceville Ga, 30043

Custom Workouts and Meal Plans: Register: www.MyFitnessSolution.com

Personal Training Services from Fadi visit: www.BodyByFadi.com

Shoulder, Triceps, & Core

WORKOUT:

Warm up: Abs/Full Body

• Double crunch straight arm/leg        10 lb 4 x 15
• Double crunch                                 10 lb 4 x 15
• Double crunch low raise                   10 lb 4 x 15

Round 1: Shoulders & Triceps Superset

• Dumbbell Shoulder Press                          4 sets @ 15, 12, 10, 8 reps
• Triceps Kick Back                     4 sets @ 25, 20, 15, 10 reps 

Round 2: Shoulders & Triceps Superset

• Close Grip Bench Press                   4 sets @ 15, 12, 10, 8 reps
• Side Dumbbell Raises                      4 sets @ 25, 20, 15, 10 reps 

Round 3: Shoulders & Triceps Superset

• Reverse Cable Fly                            4 sets @ 20, 15, 12, 10 reps 
• Rope Triceps Push Down                4 sets @ 20, 12, 12, 10 reps

Round 4: Shoulders & Triceps Superset

• Jumping Parallel Bar Dips               4 sets @ 25 reps

Cardio/Conditioning: Boxing Drills
Super Set the following:

• Jump Rope                                      3 minute x 2
• Tire Drill                                         3 minute x 2
• Pull Getouts                                     3 minute x 2

Cool Down: Stretch

• Down Dog & Arm Stretch
• Hamstring Stretch
• Inner Thigh
• Twists
• Rollover

SAMPLE BREAKFAST:

• 10 large eggs and 1 yolk
• 4 Oranges and hand full of spinach blended in my Living Well Health Master
• Animal Pack Multi-Vitamin 

Training Location: 2505 Newpoint Parkway NE

Lawrenceville Ga, 30043

Custom Workouts and Meal Plans: Register: www.MyFitnessSolution.com

Personal Training Services from Fadi visit: www.BodyByFadi.com

MFS Lifestyle Balance Metrics Protocol

Action is the real measure of intelligence. Quotation of Napoleon Hill

All achievements, all earned riches, have their beginning in an idea. Quotation of Napoleon Hill Any idea, plan, or purpose may be placed in the mind through repetition of thought. Quotation of Napoleon Hill

MFS 24 Hour Breakdown:

• 8 hours of Work / Pursue of Life Purpose
• 8 hours of Spare Time (document available upon request)
• 8 hours of Sleep / Nothing ever works without it!

Sample Game Plan for this week

There are 168 hours in a week

Your MFS Health & Fitness Plan totals 83 hours

Plan not including Sleep equals to 27 hours

Plan not including nutrition planing, eating and sleeping  12 hours (Managing 2.4 MFS Solution)

You have 85 hours for work and spare time per week

	Daily	Weekly
Work / Life Purpose	8 hours	56 hours
Spare Time	4+ hours	29 hours

B:  30 min cardio 3x   1.75

A: 1 gallon of water  .25

L: 15 min stretching 3x 

A: 4 day with MFS  6

N: Access MFS online and follow plan for the week   1.75 hr to log, 15 hr to prep, eat and clean

C: 24 hour food fast. Water with B syrup, cayenne pepper and lemon juice  0

E: 7 to 9 hours of sleep and 20 min meditation 2x  1 hr meditation & 56 hr for sleep

Option for Food Preparation:

• Driving and Shopping 2x week - 1.5 hours
• Cook and Packing 2x week - 3 hours
• Eating and drinking 7x weeks - 10.5
• Total hours 15 hours

Nutrition Financial Scenario

• Weekly Grocery Cost $100
• Personal Labor 4.5hrs @ $32hrs (40hr a week =~$60k per year) =  $144
• Week Total Cost $244 / Month Total $976

Contact me if you would like me to write up a plan with you.

Fadi Malouf

www.MFScentral.com