Redline Ultra Slim Meal Plan

Nutrition Guide (Ultimate Slim Plan)

Foods of Choice:

Lean Meats	Vegetables	Fruits	Dairy	Grains	Fats
Fish Chicken Turkey Lean Beef	Broccoli Spinach Carrots Sprouts Peppers Onions Mushrooms Kale	Apples Oranges Bananas Berries Mango Kiwi Figs	Skim Milk Cottage Ch. GreekYogurt Egg Whites	RealOatmeal Whole Grain Breads & Cereal	Olive Oil Almonds Walnuts Peanut Butter Avocado

Breakfast	5 Egg Whites + 1 Whole Egg, 1tbsp Peanut Butter, ¾ Cup Oatmeal
Workout Shake*	Banana, OJ, Yogurt, Berries, Maltodetrix Whey Protein
Lunch	Fish, Broccoli, Almonds
Snack	Apple or Mango or Figs
Dinner	Red Meat, Grilled Vegetables, Monosaturated Fats in Olive Oil
Snack	6 oz of Fish, Almonds

*The Workout Shake must be taken before the Workout.  So the Snacks need to be adjusted accordingly.

Speed & Acceleration Week

During this week at RedLine, our clients will be working on their Speed and Acceleration. The staff will be focusing on the proper way to accelerate from a number of athletic stances and movements. This also includes the reinforcement of correct running mechanics that were instilled last week. The speed will be taught by a number of hills runs and resisted runs while focusing on fast foot action. Acceleration will be enhanced by following the resisted portion of the work by a number of drills, such as assisted sprints and different get-up stances. We hope to see you this week and see you improve your athletic ability.

Erik’s Active Warm-Up Exercise 5

Spiderman Stretch: Now that the bodies core temperature has increased, the muscles are now ready to be elongated in order to prepare them for the upcoming workout. To begin the Spiderman Stretch, you will need to get into a push-up position. With your arms straight down toward the ground, bring one leg forward and place it just outside the hand on the same side of the body. Sink the hips toward the floor and allow the muscles to stretch for 2-10 seconds. Then replace the foot in the original position of a push-up. Switch legs and continue the stretching process. Repeat each leg 5-10 times.

One variation to this excellent warm-up exercise, is to lift the same arm up toward the ceiling. Once the foot is in place lift that arm up and allow the lower lumbar to be stretched as well. This can be held for 2-10 seconds as well.

Brad’s Pitching Tip – Part 4

Walks equal RUNS!!! Being aggressive in the strike zone allows the hitter to get themselves out. The fewer batters a pitcher walks, the less they score!

Brad’s Pitching Tip – Part 3

A pitcher has two jobs; throw strikes and get outs. The more strikes you throw, the more outs you get! When a pitcher attacks the strike zone he forces the hitter to make contact and keeps his walks to a minimum. Be aggressive in the strike zone!!

Erik’s Active Warm-Up Exercise 4

Knee Pull Lunge & Twist: In order to keep the warm-up functional and an unfolding process of the body, the next warm-up warm exercise is a variation of the knee pull. A lunge and twist can be added to the initial knee pull. The twist, however, is performed by twisting your upper body over/across the leg that is in the forward position of the lunge. This exercise is a great way to help loosen the glutes and hamstrings as well as the abdominal muscles, I-T bands, spinal erectors, and the lumbar region . Plus, while performing this stretch, balance will also be worked on and enhanced. To execute this exercise, pull one knee as high as possible toward the chest while still maintaining balance (with a straight leg) on the leg that is grounded. After holding the knee at it’s highest position for 3 seconds, release it and step forward into a lunge position and twist across the front knee. Hold the twist for a moment then stand up and repeat the process. This exercise can be repeated 5-15 times per leg.

Brad’s Pitching Tips – Part 2

Low pitches produce low ERA’s! No matter the pitch, anything located low in the strike zone will consistently give good results for any pitcher. Throw low, hard strikes and you will have a lower ERA than throwing in any other location!

Speed & Acceleration Program !

The RedLine staff is excited to announce that we are nearing the end of an eight week Speed & Acceleration development program. We are now into the seventh week of speed and acceleration program, and to all those that have been consistent, KEEP IT UP!!! The gains are noticeable and the proper mechanics are becoming easier to maintain. Remember, the ability to accelerate as quickly as possible AND maintain the top end speed is what separates many athletes. It is one the hardest feats to master in sports, and by the systematic and regular reps many of RedLine’s clients are setting themselves apart from their competition and even their own teammates. So what type of athlete would use this? Well, to name a few; football players (running backs, wide receivers, tightends, linebackers, defensive backs), soccer/lacrosse players (forwards, mid fielders, defenders), basketball players (guards and wings), and basically ANY athlete that wants to be the best they possibly can be. So with that in mind, we hope that you come and join us!

Erik’s Active Warm-Up Exercise 3

The final stretch, in the series of stretches that I’ve been covering, is the Foot Cradle. This exercise completes the stretching of the hip region. The first two focused on the quads, hip flexors, hamstrings and glutes, while the foot cradle, performed correctly, will complete the loosening process of the hip region. This exercise focuses on the glutes and the muscles that surround, stabilize, and protect the ball-and-socket joint, also known as the hip.

To execute this exercise, pull your foot up toward your stomach by grabbing the side of the foot and allowing the knee to abduct from the center of your body. This needs to be done while still maintaining balance (with a straight leg) on the leg that is grounded. After holding the foot at a comfortable position for 3-10 seconds, release it and step forward. Pull the other foot up and repeat the process. This exercise can be repeated 5-15 times per leg.

Erik’s Active Warm-Up Exercise 2

The Quad Walk is a basic warm-up exercise that also often gets overlooked. This exercise is a great way to help loosen the quadriceps and hip flexors. Plus, while performing this stretch balance can also be improved.

To execute this exercise, reach behind you and grab the top of a foot and pull it toward the glutes, while still maintaining balance (with a straight leg) on the leg that is grounded. After holding the foot at a comfortable position for 3-10 seconds, release it and step forward. Pull the other foot up and repeat the process. To engage the hip flexor, push your hips forward at the peak of the stretch. This exercise can be repeated 5-15 times per leg.

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