Fitness Friday with Barrett Pall

Courtesy of Barrett Pall

Courtesy of Barrett Pall

We’ve been saying it for weeks — we are so excited that summer is finally here. However, we realized that with summer Fridays and babes in short shorts, we overlooked one tiny thing… IT’S BEACH SEASON! Assuming you were as dedicated at the gym as us (Ummmm watching a Jane Fonda workout tape while eating ice cream counts, right?), you probably have nothing to worry about.


But for those of you who feel like they can use a little more tone before you hit the sandy shores, we decided to consult our fitness guru, Barrett Pall. Pall, a personal trainer/model/blogger/Youtuber/world traveler/wearer of tank tops, has dedicated his life to personal fitness (and conveniently, works out at our gym a couple times a week.) So after much pleading, begging and unwanted flattery, he agreed to sit down with us to answer some of our burning questions about how to get in the right shape for summer.


Wingtip Jungle: How do you like to stay active during the summer?


Barrett Pall: I like to stay active by being outside first and foremost. If you can make fitness fun, then it doesn’t feel like fitness. So you can go for a beach jog with your friends or a bike ride at a park, you’re exercising.


WTJ: What advice would you give to someone who has never done much heavy lifting before?


Pall: I would say to watch tutorials online — that’s why people like me who make our videos to show you how to do something and the proper form. Form is key! If you’re doing something with the wrong form, you’re hurting yourself more than you’re helping yourself. If you can afford it, a personal trainer is a great resource that is taught to instruct people on bettering their bodies.


WTJ: What exercise(s) works the most part of your body?


Pall: Modified push-ups — that means adding a mountain climber in between or something like that. Planks are also amazing for your body. It’s definitely a core workout, but when you do a plank you’re using your shoulders, arms, back — your butt is squeezing and your legs are tight. If you can do those things for 10 minutes every morning, you will definitely see a change for sure.

Courtesy of Barrett Pall

Courtesy of Barrett Pall


WTJ: What would you recommend for someone who has limited time to workout?


Pall: Being a New Yorker, this is so important, but you always have to make that time. It doesn’t matter if it’s 10 minutes, you need to give time to yourself. So you could spend some time in the morning before you shower to do some situps and pushups. You will feel so much more energized and when you start your day with that boost, you will be more happier and focused throughout the day.


WTJ: Let’s talk abs. How do we get them out of winter hibernation?


Pall: First of all, I think winter hibernation is B.S. — but if you’re coming out of that place, which I know a lot of people are, you should really focus on what you’re eating because it’s very easy to switch that up. Also be gentle with yourself. Too many people go from zero to hero and they burn themselves out in a week. Create a schedule that works — three days on, one day off — your body needs to recover.


WTJ: Guys always say they want that ” v” shape — what’s the best way to get that?


Pall: That’s always an enviable body part because you can have it even without the full six-pack. The muscle deals with a lot of cross-over moves. It incorporates standing exercises and ab routines that have you in many different positions.


Courtesy of Barrett Pall

Courtesy of Barrett Pall


WTJ: What are some of your favorite “super foods?”


Pall: Anything that is bright in color is better to be eating than something that is dull — for example bread is bland, beige and not the best thing for you. Blueberries, sweet potatoes are great — believe it or not, cottage cheese is a great source of protein. And I know it sounds basic, but chicken. You can cook it so many different ways and it really is a great source of protein that is lean.


WTJ: What foods should you avoid at all costs?


Pall: I never say “avoid anything at all costs” because if there’s something that you love, you’re going to crave it and at some point you’re going to give in. The key is moderation — to give yourself just a little bit of it, so you’re not thinking about it forever. So don’t buy a full cake, just get a slice and eat that. But remember, it takes 30 days to make or break a habit, so if you can avoid eating and drinking things that are bad for you, it will be much easier.


WTJ: What about drinks?


Pall: Soda! Soda is terrible for you — especially diet. If you’re going to drink it at all, have a regular.


WTJ: Are cheat meals REALLY allowed?


Pall: Again, I have a problem with the word “cheat” because it’s all about your mindset. You need to give yourself moderation. If you want something, have it in a moment but don’t binge an entire day.


Instagram @barrettpall

Instagram @barrettpall


WTJ: What’s your take on protein powders and supplements?


Pall: 15 minutes after a workout, you’re suppose to have a replenishment of some sort. People use to eat gummy bears because if you look they’re a good source of that simple sugar, but not that terrible for you. But a protein shake is good because then you’re giving your muscles something to “eat” to help them rebuild.

Pre-workout supplements can be good too. I personally like it because it gives you an extra boost, but it’s something you have to moderate. The FDA doesn’t regulate them and they’re actually banned in some countries. So if you use one, have one month on and then a couple weeks off.


WTJ: Anything else you think people should know?


Pall: Stretching! People seem to forget about it and think it’s unimportant. However, you need to stretch 10 minutes before and 10 after a workout because you will protect yourself from injury and get yourself loose and warmed up. Without it, you expose yourself to pulling something or injuring yourself.


Instagram @barrettpall

Instagram @barrettpall


Check back next Friday for a special video from Barrett and don’t forget to follow him on Instagram and YouTube.

–John Soper

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