Pull ups. We can love them or hate them but they are an excellent way to build functional upper body strength.

I’m sure most everyone has done a pull up at least one time in their life. As a kid, I have fond memories of climbing trees or climbing to the top of the jungle gym. Remember swinging from the monkey bars?

I also recall that in the distant past along with sit-ups and pushups, the pull up was used in schools to assess the level of fitness in children.

Most gyms either have some type of an assisted pull up machine, power tower, or even an attachment on a squat rack. These setups are nice because you can target chest or back muscles depending on which set of handles you choose to grip when performing the exercise.

Some city parks even have exercise stations located near walking areas that will typically have a pull up bar available.

And of course, there is the famous pull up bar that somehow magically attaches to the frame of any door in your home. If you haven’t already seen some of the mishaps on YouTube with these things, you should check them out.

A few years ago, I installed a homemade pull up bar in my garage. It ended up costing me about $50 in materials and has worked out quite well.

Right after finishing the installation, I soon realized that I wasn’t the spry youngster I used to be. The first time I used the bar, I struggled to even do 3 pull ups in a row.  I knew I needed some help.  For a short while, I attempted to use the “chair” method to do assisted pull ups but it felt awkward.

After doing some research on forums and such, I quickly discovered that resistance bands were the answer to my dilemma. I found a lot of great comments on Rubberbanditz so I contacted them. I exchanged a few emails directly with Ari Zandman-Zeman, placed an order, and within a couple of days later my bands showed up in the mail.

Ari recommended going with a Heavy/Robust Pull up Band Combo which if I recall decreased the amount I was pulling-up over the bar by about 120 pounds or so.  That makes a huge difference especially if you happen to be big guy like me.

So if you are a beginner to doing pull ups or just need some help getting over the bar I recommended you check out the Assisted Pull Up Bands page.

Shawn W Knight is the man behind the curtain at Bald and Angry.  He writes articles on a variety of topics including fitness and health.

Finding good sources of essential nutrients like Omega-3 fatty acids can be tough.  Supplements like fish oil and krill can help but I believe natural whole food sources of essential vitamins, minerals, and nutrients are superior and more cost effective.

Before I jump in and start listing sources, let me talk a little about Omega-3 or n-3 fatty acids.  First off, Omega-3′s are considered essential fatty acids (EFA). We need EFA’s for good health and they can’t be synthesized by the body. In addition to needing Omega-3, we also need Omega-6.  It’s worth noting that there is also an Omega-9 but it’s not considered essential and can be created from unsaturated fats by the body.

Most of us end up consuming a higher ratio of Omega-6 fatty acids to Omega-3′s.  This has been linked to inflammation which reportedly causes all kinds of issues with health.  From the research that has been done, it looks like at minimum we should be getting at least twice the amount of Omega-3′s as 6′s.  Typically this ratio is 16 to 1 in favor of the Omega-6′s.

One of the many reasons we tend to over-consume Omega-6′s is due to the fact they are in almost everything we eat in the Standard American Diet (SAD).  Common sources of Omega-6′s are vegetable oils and believe-it-or-not chicken.

As I mentioned before you can use supplements like fish oil or even krill oil.  I just question the bioavailability of the EFA in that form and would rather take my chances on whole food.

Here are 10 great sources of Omega-3′s fatty acids:

• Wild-caught Sardines - I prefer wild-caught which can be a little pricey but hands down sardines are THE best source for Omega-3 EFA’s
• Wild-caught Salmon - salmon is another great source – avoid farm-raised salmon as they are grain fed which makes the level of Omega-6′s higher and the level of Omega-3′s much lower
• Grass-fed meat - aside from the advantages of no hormones, grass-fed cows contain around a 3:1 ratio of Omega-3′s to 6′s and it tastes better than CAFO cows.  Watch out for grass-finished which is overpriced with none of the benefits.
• Grass-fed butter - this butter comes from cream from cows that are grass-fed.  This can be tricky to find in stores but look for Kerrygold.
• Grass-fed cheese - just like grass-fed butter this comes from cream from grass-fed cows.  Again, this can be tricky to find in stores but look for Kerrygold.
• Organic free-range eggs - these are rich in Omega-3′s due to the free-range diet and are great when paired with grass-fed steak
• Walnuts - I love walnuts
• Organic Kidney beans - rich in fiber and guess what Omega-3′s
• Ground Flax seeds - I would avoid flax seed oil and it becomes rancid very easily.  Just grind organic flax seed in your coffee grinder and sprinkle on your food or throw in a protein shake
• Chia seed - yes, this is the same seed you use to make Chia pets.  These are a really great source of Omega-3 and fiber.  I soak these in water and drink them down.  Kind of like raw eggs or oysters on the half-shell.

The next question that comes to mind, is how much Omega-3′s does one need?  From my research the jury is still out on this one and I will say that if you are reading this then most likely you need a lot more than you are currently consuming.  Simply changing from grain-fed to grass-fed beef and having salmon once a week is a great start.

 This was a quick primer on Omega-3 and 6 EFA’s.  I encourage the reader to do some additional research to get a better understanding of the pros and cons of each.

Shawn W Knight is the man behind the curtain at Bald and Angry.  He writes articles on a variety of topics including fitness and health.

We’ve spent hours and days researching. We combed through thousands of motivational and fitness related texts to come up with the following definitive and exhaustive list of perfect excuses to skip your workout. Without further ado, here it is:

You might want to right these down

Print this out, put it on your mirror, and look at it every time you want to skip that workout, it will help give you that perfectly timed excuse.

What do you think of our list? Do you think we missed anything? Let us know in the comments.

Sarah Grace is a professional health blogger. She currently partners with www.proform.com. ProForm continues that tradition of quality and innovation. Thanks to cutting-edge advances in cushioning, electronics and reliability, our proform treadmills have become the overwhelming choice of fitness enthusiasts throughout the world.

A resistance band workout is perfect for any person who cannot regularly commit to going to a gym.  Whether you frequently travel for your job, live in a tiny apartment and do not have the space for personal weight sets, or just dislike fighting traffic to stand in line at the gym, a resistance band routine can be perfect for you.

Get Stretched Out

All forms of weight lifting are simply resistance training.  Instead of lugging heavy weights around, however, innovators developed resistance bands knowing that one of the most efficient resistances is your own body.  At a mere seven dollar price tag, it is less expensive than a month’s gym subscription or a pair of dumbbells for a home workout.  Better still, you can find it right here on our site!

To Get In Better Shape, Pull

Any type of resistance based training requires only a small amount of time for optimal results.  Unlike cardiovascular exercise, in which it is necessary to elevate your heart rate for as long as possible in order to get the best results, any resistance band workout plan need only run for half an hour per session three times per week.  Any more than that and your muscles will not have the necessary time they need to rebuild after the strain of the resistance.  Every exercise should be done in four sets with ten repetitions, taking no more than one minute of rest between each set to prevent lactic acid forming in the muscles and developing cramps.  Remember that for each workout, you must use proper form or else you risk injury.  Check out our info center or http://www.proform.com to get the best tips on workout style.

Squat Down, Stand Up

Any fitness expert or casual workout fan will tell you that squats are by far the most efficient way to build muscle.  Since squats use the largest muscle in your body, the gluteus maximus, as well as the second largest muscle, the Latissimus Dorsi, there is no better way to bulk up muscle mass (while consuming body fat) than to do squats.  A resistance band squat stretches the band across your neck and across your feet.  Bend your knees but not your back then push back up.

Lift High

Connect a resistance band to an ankle grip and secure it against an object like a locked door using a door strap.  Strap it around both your elbows, bent at a ninety degree angle, then lower your hips and push backwards.  Keep your back arched to put the strain upon your arms and legs rather than your spine.

Curl About

Keep the ankle grip attached to a foot or sneaker with the soft hand grip held in one arm, and the band doubled over.  Pull up against the force of your foot with the arm until you touch your chest.  Repeat with the different foot and the different arm.

If you think you need a solution to your workout woes, you should check out a resistance band.  This welcome change from gym routines may be the best choice for your exercise routines.

by Lily Arthur

Bring it with a well balanced diet and our sprinting bands!

Keeping in top form is important all year round, but the start of a New Year gives you an even better reason to try and improve the way that you exercise and eat. Trying to steer clear of those foods and drinks that you know are doing you no good can be really difficult after the Christmas and New Year’s holiday, but we are almost a month into 2013 so now is the time to start trying if you have not already!

Know What You Need

Breaking old eating habits is one of the first things you have to deal with, but once you know exactly what you have to give your body to achieve the results you want it is not so hard. Supplying your body with the right type of fuel for your usual workout will mean you can exercise longer and harder. Whether you want a cardio workout, or want to build lean muscle, will determine what the best types of food to eat are.

We’ve broken the article up into 2 parts, the first was on fueling for Muscle Building and the second is all about eating for Cardio.

Energy Supply for a Cardio Session

An intense cardio session requires a different approach to strength training. Carbohydrates are the most important food source, and High Glycemic Index carbs can really help provide you with a quick energy boost while doing things like running or cycling. Foods like white bread and white rice are good examples of High Glycemic Index carbohydrates, and along with things like energy bars, release sugar into the blood very quickly, giving you a quick but brief energy boost which is perfect for going that extra few minutes. Adding fibre and protein will help to provide a more steady supply of energy while you are working out too, so it is a good idea to include some of these in your pre-workout meal too. Try to eat your high carbohydrate meal around 30 to 60 minutes before you plan to work out.

Cardio Session Foods

Before you start your cardio session you need something in your stomach, and mixed whole grains is a healthy choice. Granola or muesli with sliced apple and brown sugar topped off with skimmed milk or low fat yogurt is a good start. Fruit smoothies are also a great source of carbs, and you can try mixing different fruits to see which you like best. Try bananas, strawberries, honey, and soy milk for a really delicious and healthy smoothie.

Once you have finished your cardio work out, you need to replace all those electrolytes and carbohydrates you lost. Fruits and veggies are the best source of carbohydrates, so try things like salads with cashews nuts and vegetable soups. Keeping everything natural will go a long way to provide your body with the nutrition it needs and keep it as healthy as possible.

By Lily Arthur

Build those muscles with our bands and great nutrition!

Keeping in top form is important all year round, but the start of a New Year gives you an even better reason to try and improve the way that you exercise and eat. Trying to steer clear of those foods and drinks that you know are doing you no good can be really difficult after the Christmas and New Year’s holiday, but we are almost a month into 2013 so now is the time to start trying if you have not already!

Know What You Need

Breaking old eating habits is one of the first things you have to deal with, but once you know exactly what you have to give your body to achieve the results you want it is not so hard. Supplying your body with the right type of fuel for your usual workout will mean you can exercise longer and harder. Whether you want a cardio workout, or want to build lean muscle, will determine what the best types of food to eat are.

We’ve broken the article up into 2 parts, the first is on fueling for Muscle Building and the second, which will be released in a few days, will be on eating for Cardio.

Power Up for Muscle Building

Building muscles requires protein, because muscle tissue needs to be repaired after being pushed to the max. If you intend to work your muscles hard, you need to supply them with the protein they need. If you plan to work out a couple of hours after you wake up, a good option is to drink a breakfast whey shake to provide your muscles with the protein it will need. You need to combine this with carbohydrates as well, so things like whole grains and fruits can combine well for a nutritious breakfast. These Low Glycemic Index carbohydrates release their sugar into the body’s bloodstream at a slow steady rate, which is perfect for strength training. A good balance of protein and carbohydrates is around 25% protein to 75% carbohydrates, however the specific amount of protein you need depends on your weight, gender, plus the intensity and length of your workout.

Muscle Building Foods

Before you work out, start the day with a breakfast that includes lots of protein. An egg white and spinach omelette with some whole grain toast is perfect. If you prefer fruit in the morning, try natural Greek yogurt with apple, banana, walnuts and honey. When it comes to a glass of milk with your breakfast, make sure you go for soy or skimmed milk, not full fat whole milk.

When it comes to a post-workout meal, choose something that contains as many whole foods as possible, as these offer the best all round nutrition. Oily white fish, white poultry meat, and eggs provide excellent sources of protein with very little fat. In fact, in addition to high quality protein, eggs also contain almost every mineral and vitamin essential for your body’s healthy nutrition. A tasty salad to try which contains both carbohydrates and protein is tomato and avocado stuffed with cottage cheese.

For our work in Kenya with Carolina for Kibera, we were recently featured in The National Athletic Trainer’s Association News Magazine! Click the images below for the full size view.

Us in the Contents

The first page of the article

The second page of the article

This article is written by Kaylee Wilson. The author is a noted health instructor who has trained many people who want to tone specific areas of the body. She recommends using a Norditrack treadmill to shape the body and improve overall well being.

The inner thighs can be one of the most difficult parts of the body to tone. Most women hold unwanted weight in this area. There are certain exercises that can be done at home or at the gym which may be able to help. Here are some tips on how to tone the inner thighs.

Home Exercises to Tone Your Inner Thighs

It is important to begin each workout with the proper stretch.  Sit on the floor with knees out while bringing the feet together. Now bend to touch the top of the feet.

The first helpful home exercise is known as the Foot Sweep.  Stand tall while bringing the right foot up from the ground. This foot is swept over the left foot and across the shin area. Repeat with the other foot.

The next exercise is the Scissors. While flat on the back, lift your knees. While holding onto the inside of the knees, the legs are opened while stretching the inner thigh.

You can also perform an inner thigh leg lift. While lying on the side of the body, keep your bottom leg straight. Lift the top leg with the knee bent.  This leg’s foot is brought to the floor. The other leg is slowly lifted from the ground.

Finally, you can do a ballet move called a plie along with bands. While standing on the bands with feet apart, the pelvis is tilted with the back straight.  The hips are lowered to the floor until knees are at a 90 degree angle. A person returns to normal position and repeats.

Gym Exercises Which Target The Inner Thigh

A gym is filled with numerous pieces of equipment which can help a person target the flab of the inner thigh. One of the best is an adduction machine. You sit on the machine and places your legs in the levers. After setting the resistance, your legs are brought together. There must always be resistance on the inner thigh and the weight should never come to rest in any direction.

A cable machine is another tool that helps solve inner thigh issues. You can strap the ankle closest to the machine while keeping the back straight. Beginning with a light weight, you can bend your free leg while tightening the buttocks.  While moving your strapped leg, you can move it across the front of the body. This is repeated for a few sets.

The treadmill is also a useful machine to target the inner thighs. To work on this area of the body, stand sideways on the treadmill at a speed around 2 mph. Walk in the pattern of stepping toward the console with one foot and bringing the other foot to meet it. To increase the intensity, raise the incline. One of the best machines for this will be the Norditrack treadmill.

There are many exercises that a person can perform to tone the inner thighs. Even though this is the area of the body which accumulates the most noticeable fat, there are ways to achieve a better appearance. With a bit of perseverance, the legs will appear better than ever.

Happy New Year Banditz! We hope you had a great fit-filled 2012, and that your 2013 will be even better. If you have a resolution to be fit in 2013, We’re here to make sure you keep it by removing any excuse you have to work out! Do you have a fitness based resolution for 2013?

As you’ve all probably noticed by now, the website got a HUGE overhaul! Its been months in the making, and there were a bunch of people involved to get it done. I just wanted to take the chance to introduce you to all the new features. So here we go:

Jeff Nash, great intern, terrible taste in football teams

First, the awesome new design, courtesy of our summer intern and design master Jeff Nash. Jeff went through many iterations before finally getting to one that we were all happy with. And we’re hoping he designs many more cool things down the road in his career.

The next thing you’ll notice is we’ve started selling bunch of new products. We know that you have many needs when it comes to staying fit while you’re mobile, so we brought in easy to set up products that we felt fit very well with the bands. The new products are Gym Rings, Pull up Bars (Basic and Advanced), Jump Ropes, Back Pads, Slam Balls, Wall Balls, and Battle Ropes. If you have the time, follow the links and check them out!

Just some of our new products

Really the biggest addition to our website (and my personal pride and joy) is the Info Center. On the old site this was just a single page called the exercise library, but we’ve expanded it to be fully searchable, we added new exercises, the design is much better, and we even give you an idea of the best products to use with the each exercise! for example, check out our Push up Press page or our Squat page. Don’t see an exercise that you think we should have? let us know at info@rubberbanditz.com.

I hope you like the new page, but we’re still working some bugs out of it, so if you encounter anything that doesnt seem right, please let us know! We want to make sure its the best it can possibly be!