For the third year in a row, the NYC Dept. of Transit will be presenting the Summer Streets program this month, shutting down automobile traffic on Park Ave. from the Brooklyn Bridge to Central Park in order to let people walk, run and ride their bikes.

Summer Streets will take place on three consecutive Saturdays this month (August 7th, 14th, and 21st) from 7am to 1pm. Millions of people will participate – don’t miss out on the fun!

I was grateful for summer streets last year while I was training for the NYC Marathon. Running those distances was so much more fun without having to inhale car emissions, plus the energy of my fellow New Yorkers running and riding along side made those 18 and 20 mile training runs go (relatively) quickly.

If you’re looking to do a long bike ride or run, take advantage of Central Park; where the Summer Streets path ends, you can still do several additional miles in the park (which you can do anytime of year!). At the other end of Summer Streets is the Brooklyn Bridge, which will also give you a few extra miles to run or bike.

Whether you live in the city or are just visiting NYC, it’s a rare treat to get to run in the streets without any cars! Summer Streets is a wonderful, free activity that can be enjoyed with friends and family or in solitude. I’m hoping to participate more than once this summer – maybe I’ll see you there!

Check out the official Summer Streets website for more info.

Pyramid sets are a fun way to breathe new life into your workout routine. Without changing any of your exercises, you can use pyramid sets to shock your body and progress your training.

The term “pyramid set” typically refers to multiple sets of an exercise (or exercises) with descending or ascending numbers of reps in concurrent sets.

For example, you might only do 1 rep on the first set, then do 2 on the second all the way up to ten. Then you can start working your way down, like going up and down the steps of a pyramid.

You can do this with a circuit workout as well, performing increasing reps of several exercises in succession. (1 push-up, 1 pull-up, 1 dip; 2 push-ups, 2 pull-ups, 2 dips, etc.)

This type of pyramid protocol can become a serious endurance challenge after a few sets. It’s also a way to make a game out of building up your conditioning. Changing the number of reps not only mixes it up for you mentally, it also keeps your body guessing. But don’t forget, working out is serious business – it ain’t a game!

Pyramid sets are commonly seen in weight training as well. In this context, one will usually increase the weight as the reps decrease. In the weight room you might do your first set of squats with 95 lbs. for 10 reps, then 135 lbs. for 8, followed by 185 for 6, etc. This is a great way to build strength and size.

Check out this video of me trying a pyramid workout that I got from my friends The Bar-barians. The pyramid goes from 1-5 reps with pull-ups, muscle-ups and dips. Boy were my arms tired!

httpv://www.youtube.com/watch?v=cl9EVomoGtM

The 100 rep challenge is a very basic concept, but it opens up a big spectrum of possibilities.

The idea was started by a trainer from Scotland named Rannoch Donald and it’s now growing into a worldwide trend. The challenge is simple; take any exercise (or exercises) and do 100 total reps.

That’s it.

As Rannoch says, “It’s up to you what exercises you use and how you divide the reps. The only thing that matters is you get your 100 reps, no matter how, no matter what – every day!”

I decided to do my own version of the challenge, which I’ve dubbed “The Whirlwind.”

The Whirlwind consists of:

10 Muscle-ups
20 Push-ups
10 Pull-ups
10 Pistol Squats (Right leg)
10 Pistol Squats (Left leg)
20 Dips
20 Australian Pull-ups

Your objective is to do the workout as quickly as possible. Keep in mind, however, that good form should always come first. Do not sacrifice good from in order to get through it quickly – every rep is important!

If this version of the 100 rep challenge is too advanced for you, check out the 100 rep challenge official website for other quick, simple and effective workouts. A 100 rep challenge E-book is also in the works (more info to come soon). In the meantime, check out this video of me attempting the whirlwind. If anyone reading this is bold enough to try The Whirlwind, let me know how it goes!

httpv://www.youtube.com/watch?v=YeoQKA1Lo10

Yesterday I gave you an overview of my thoughts on diet. Today I am going into more detail about what I eat and what I try to avoid.

Plus I’ve included another of my favorite smoothie recipes!

Here is my list of “Al Approved Foods,” broken down into three categories:

Group 1 – Have as much as you want!
Water
Veggies
Roots
Seeds
Nuts and Nut Butters

Group 2 – Eat, but show some restraint.
Fruits
Grass-fed Beef
Free Range Chicken (and other poultry)
Fish
Pork
Eggs
Dairy
Peanuts (technically peanuts are legumes)
Beans
Olive Oil

Group 3 – Eat only in moderation.
Honey
Fresh Bread
Rice
Pasta
Coffee
Tea

Non-Approved Foods – Eat at your own risk!
High Fructose Corn Syrup (and anything that has it as an ingredient!)
Processed Breads and Cakes
Table Sugar
Soda and Other Processed Beverages
Ice Cream
Alcohol
Vegetable Oil

A lot of people have gotten great results from cutting grains and breads out of their diet completely. I’ve personally found that small amounts are okay as long as most of my carbs come from fruits and veggies. You should experiment and see what works for you. It’s also important to follow a plan that is realistic for the long term. People who follow very restrictive diets are less likely to stick with them.

Here’s today’s smoothie recipe. I call this one “Al’s Coconut-Cashew Concoction.”

Al’s Coconut-Cashew Concoction
1 Young Thai Coconut
2 Tablespoons of Cashew Butter
1 Banana
1 Teaspoon of Honey
6 oz. Milk (or use the coconut water)
3-5 Ice Cubes

This recipe will give you approximately 20 oz. of smoothie and 450 calories.

Diet and exercise are arguably the two biggest factors in determining your overall wellness. Just like my workout regimen, I aim to keep my diet simple and stick to the fundamentals.

To paraphrase from Michael Pollan’s book In Defense of Food, my dietary advice is this: eat real food, not processed crap.

A simple concept, but one that can be surprisingly difficult to implement in our current cultural climate.

Here are a few quick tips to help you out:

1. Look at the ingredients that are in the “foods” you purchase. If there are things in there that you don’t know what they are/can’t pronounce then it’s probably not food.

2. Stay away from “foods” that make claims like “low fat” or “low sugar.” They are usually compensating for some other nutritional shortcoming and/or are filled with chemicals to enhance the flavor.

3. Eat lots of fresh fruits and veggies! I cannot stress this one enough. Fruits and veggies are the foundation of a healthy diet.

It’s not always easy to practice ideal eating habits, so just take it one meal at a time.

Post Workout Nutrition
Post-workout is a key time to be mindful of your diet. This doesn’t mean you need to consume a bunch of supplements and protein powders, however. Exercise supplements are usually processed half way to hell and loaded with chemicals and sugars. Just eat real food! (Check out my list of “Al approved” foods).

Watch the video below to see me whip up one of my favorite post workout treats, which I’ve dubbed “The Blueberry Blaster.” Here’s the recipe:

The Blueberry Blaster
6 oz. milk (Use almond milk if you don’t consume dairy)
2 tablespoons of almond butter
1 teaspoon of honey
1/2 pound of fresh blueberries
1 banana
3-5 ice cubes

This recipe will give you approximately 20 oz. of smoothie and 500 calories.

When I met Betsy last October, it had been a while since she had last worked out. As a former varsity tennis player, however, she was able to jump back in quickly, immediately becoming one of my most committed and consistent clients.

During the months that we trained together, Betsy made significant progress in her strength, endurance and agility. When she left NYC for California in February, we felt optimistic that she could continue building on the foundation we created.

Betsy recently got word that I was going to be in San Francisco for a wedding this week and she made sure to get a workout in with me. I was excited for the chance to see her and equally excited to see that she’s still got it! Betsy has been working hard and staying fit.

After seeing my blog posts about my own parkour training, Betsy had become curious to try it herself. We explored some parks in the area and worked on vaulting, precision jumping and handstands.

At first Betsy was a bit apprehensive, but with a little practice she quickly loosened up and started to get the hang of it. This is often the case when starting out. Parkour is as much psychological as it is physical – the challenge is more often in the mind.

Watch the video below to see how it went:
httpv://www.youtube.com/watch?v=UbePMBikyoU

I am a big proponent of working out on the road and my recent visit to San Francisco gave me a great opportunity to practice my parkour moves in a new setting.

There’s nothing like a new city to help invigorate your workout!

San Francisco is a beautiful place with lots of parks and other places to practice vaulting, rail walking and the human flag (as well as other moves) and I had a blast finding places to try them out.

The San Francisco police department wasn’t always cooperative about me turning their city into my playground, but they were more polite about shutting me down than the NYPD tends to be when they’ve brought a stop to my playtime.

In spite of the man trying to keep me down, I still managed to get a lot of exercise and have a lot of fun. Check out the video below to see some highlights.

httpv://www.youtube.com/watch?v=dFQ3fPH7Q7c

The urge to climb is one of our most primitive instincts and it need not be ignored. Tapping into your inner Tarzan can also be a great workout!

I recently got to go caveman at NYC’s famous Central Park for my first all-tree-climbing workout. It proved to be more challenging than I expected – but it was a lot of fun!

Not all trees are created equal. If you want to get in touch with your inner monkey, I recommend starting with an easy one.

What makes some trees easier to climb than others?

For starters, a tree that slopes on an angle will almost always be an easier climb than one which goes straight up. Look for a tree with lots of bumps, knobs and other places to grip. Thicker trees generally pose more of a challenge as well, so start with a relatively skinny one.

The technique for tree climbing is very similar to the technique used for rock climbing; you’ll want to use your legs as much as possible and keep your body close to the tree. Finding places where you can pause and catch your breath on the way up can be beneficial.

Just like rock climbers, serious tree climbers will utilize harnesses and other tools, but equipment-free climbing can be a challenging, (relatively) safe and effective workout as long as you recognize your limits. While I always encourage everyone to push their boundaries, use common sense and take responsibility for yourself.

When you em-“bark” on your tree climbing adventure, I recommend wearing comfortable clothing (but avoid garments that can easily tear). Trees can be rough and if you aren’t careful, you’ll end up with ripped clothing in addition to the little cuts and scrapes that you are likely to get on your forearms and hands.

Have fun climbing, but remember not to go too high too soon. Getting down can sometimes be even trickier than getting up!

The pull-up is my all time favorite exercise. It’s simple, effective and can be varied in an endless amount of ways. Pull-ups work the entire upper body, particularly the lats and other back muscles.

The Basics
The standard pull-up is performed while hanging from an overhead bar with your hands a bit wider than your shoulders and your palms facing away from you. Keeping your whole body tight, begin to pull yourself upward. When your chin passes the bar, you’ve completed one repetition.

Chin-ups
The chin-up is the most common pull-up variation; it’s the same as a pull-up except your palms are facing towards you. Changing the grip from overhand to underhand places more emphasis on the biceps. Most people find this variation less difficult, especially when starting out.

Wide Grip vs. Close Grip
Feel free to vary the width of your grip with chin-ups and pull-ups. Wider grips will generally be a bit harder as they place more emphasis on the lats; a closer grip puts more emphasis on the arms, chest and shoulders.

Neutral Grip & Commando Pull-ups
You can also do a pull-up with your palms facing towards each other. This is typically done on two bars that are parallel to each other (commonly referred to as a neutral grip). There is also a variation where you do a neutral grip pull-up on one bar with your hands staggered, alternating which side of the bar your head passes on the way up. This is often called a commando pull-up.

L-sit Pull-ups
The L-sit pull-up is a fantastic way to increase the demand on your abs, while also increasing the strength and muscle building potential for your entire upper body. Due to the change in leverage, all of your muscles will have to work harder than in a standard pull-up.

Archer Pull-ups
An archer pull-up involves using a very wide grip and only bending one elbow as you pull yourself up. The other arm stays straight. The top of the rep looks almost like you are drawing a bow and arrow. The archer pull-up is a great technique to help practice towards the one arm pull-up.

Related Posts:

Australian Pull-ups

The L-sit is a classic isometric exercise that works your entire body, emphasizing the abdominal muscles.

In order to perform an L-sit, you’ll need a strong core, strong arms and better than average flexibility in your hamstrings.

I recommend learning the L-sit by practicing on parallel bars or another elevated surface (although you can practice this move with no equipment).

If you have bars, begin by holding yourself upright, like you would at the top of a parallel bar dip. Then start raising your legs straight out in front of you until they are parallel to the ground. Your body will wind up looking sort of like the letter “L” (hence “L-sit”). If you can’t get to this position right away, practice with your knees bent to work your way up to the full position.

Exercises like planks and side planks are also a great way to help build core strength. I recommend practicing them concurrently or as a precursor to the L-sit. If your abs are strong and you’re still having trouble doing an L-sit, tight hamstrings might be what is preventing you. A consistent stretching regimen can gradually loosen your hamstrings, but it will require patience and diligence.

If you don’t have bars or an elevated surface, you can try working your L-sit on the ground. Bear in mind that this is more challenging due to the fact that you have less leeway to lift into the hold.

Begin with your palms flat or try holding yourself up on your fingertips. Once you can hold a full L-sit for 30 seconds, you are ready to progress to harder core exercises like front levers, back levers and the infamous human flag.

Watch the video below for more: