The Detailed Itinerary You NEED for a Journey to Lisbon, Porto, and Madrid (and the Best Restaurants in Each)

Recently, Sammy, Preston, and I had set out for a European adventure to explore earthquake ruins, port, and Spanish tapas. We started in historic Lisbon, Portugal and headed North to Porto before finishing in the Spanish metropolis, Madrid. Here is the quick itinerary of interesting places to stay, historic things to do, and an expansive list of restaurants to indulge in.

General Itinerary

25-26: Fly to Lisbon from Chicago
26: Lisbon
27: Lisbon
28: Lisbon
29: Lisbon
30: Train from Lisbon to Porto
1: Porto
2: Porto
3: Fly to Madrid from Porto
4: Madrid
5: Madrid
6: Madrid
7: Fly to Chicago from Madrid

Sprint International Call Settings

Iphone 7

Go to settings, click on cellular, click cellular data option, click roaming (turn voice and data on), International CDMA should be off. We’ll receive a welcome message when we arrive.

Samsung Note 8

Go to settings, click on connections, click on mobile networks, click data roaming, turn off all domestic roaming (voice, text, and data), turn on all international roaming (voice, text, and data). We’ll receive a welcome message when we arrive.

Money Overseas

Charles Schwab Brokerage Checking Account

Transfer cash for free ATM withdrawls and no transaction fees.

Credit Cards

Bring the Chase Sapphire, Mileage Plus Explorer, Chase Business Ink, and Delta Skymiles Gold Amex for no transaction fees. Call to see which exchange rate is lower (Most base it on the Wall Street Journal).

 Preston is excited for his first flight overseas....and so is the guy sitting behind him.

Preston is excited for his first flight overseas....and so is the guy sitting behind him.


25-26th: Fly to Lisbon from Chicago

United Flight UA972 from Chicago to Brussels
Total cost: 60k miles per person plus taxes and fees
Seats: 34E, 34G (Priority boarding with a child, check stroller with car seat at the gate)
Depart: 6:00 pm (04/25) ORD (8 hr 5 mn with bassinet)
Arrival: 9:05 am (04/26) BRU

TAP Portugal Flight TP647 from Brussels to Lisbon
Seats: 16B,16A (Priority boarding with a child , check stroller with car seat at the gate)
Depart: 11:30 am (04/26) BRU (2 hr 50 mn)
Arrival: 1:20 pm (04/26) LIS

30th: Train to Porto from Lisbon (Unconfirmed seats)

Train 125
Total cost: $130 (1st Class, choose seats at checkin, child on lap), arrive 1-2 hours to book train time and seat
Depart: 12:09 pm Lisboa Oriente (flexible time)
Arrival: 2:44 pm Porto Campanha

3rd: Fly to Madrid from Porto

Ryanair Flight 5423 from Porto to Madrid
Seats: 2F, 2E (Already checked in month early)
Total cost: $217.94 (Priority with 2 cabin bags per person, child on lap)
Depart: 3:35 pm OPO
Arrival: 5:50 pm MAD

7th: Fly to Chicago from Madrid

Lufthansa Flight LH1113 from Madrid to Frankfurt
Seats: 20A/20B (Priority boarding with a child, check stroller with car seat at the gate)
Depart: 12:55 pm (05/07) MAD (2 hr 30 mn)
Arrival: 3:25 pm (05/07) FRA

Lufthansa Flight LH432 from Frankfurt to Chicago
Seats: 34G/34F (Priority boarding with a child, check stroller with car seat at the gate)
Depart: 5:15 pm (05/07) FRA (9 hr 5 mn with bassinet)
Arrival: 7:20 pm (05/07) ORD

 View of Lisbon at sunset

View of Lisbon at sunset


26-30th: Lisbon

Listing: Comfortable, versatile best quarter with Fadoflats
Travessa João de Deus 8 (2nd floor right)
Lisbon, Lisbon 1200 Portugal
+351 91 985 8312
Check-in: 4:00 pm
Check-out: 11:00 am
-Directions: A taxi from the airport should take you to the flat in about 30 minutes and cost you around 15-20 euros (please tell the taxi driver flat is in Chiado quarter, very close to Cervejaria Trindade - Trindade Brewery). In alternative you can take the subway and drop out at Baixa-Chiado station. It will take you about an hour and cost you 2 euro per person.Third alternative is hiring our private transfer service (for you only): a 7 seats van will be waiting for you at the airport for the price of 30 euros to be paid directly to the driver. In any case I would appreciate if you could text me or call me after picking up the bags and passing passport control at the airport.
Notes: Great 2 bedroom, vintage space that once was a palace before the 18th century earthquake. Great location and size for our needs. Plenty of nearby restaurants and more. The Alfama neighborhood to the East is another option (more historic and quaint).

30th-3rd: Porto

Listing: Caldeireiros Home Two - feel at home with Fadoflats
Rua dos Caldeireiros, 4050-250 Porto, Portugal
+351 91 714 1223
Check-in: 3:00 pm
Check-out: 11:00 am
Directions: Walk to the flat from the Sao Bento train station 2 blocks away.
Notes: Great modern space with the perfect location. Truly a wonderful host.

3rd-7th: Madrid

Listing: Pta. del Sol- Pza. Sta Ana, Madrid with Miriam
Calle Núñez de Arce 10 2b, 28012 Madrid, Madrid, Spain
+34 699 915 788
Check-in: 2:00 pm
Check-out: 11:00 am
-Taxi: You will find taxi stands ouside all the airport terminals. Always use the official taxi services and do not take offers from drivers inside the terminal. Trip duration up to 30 minutes depending on traffic. -Bus: The yellow airport express bus runs 24 hours a day, 365 days per year. You can take the bus from terminals T1, T2 and T4 and the ticket costs 5 euros. The journey takes aproximatelly 40 minutes and the bus makes only 3 stops along the way, the corner of O’Donnell and Doctor Esquerdo, Plaza de Cibeles and Atocha train station (from 6:00 am until 23;30 pm).
-Metro: You can take metro line 8 from all the terminals of the airport and head to Nuevos Ministerios station at the center of Madrid. From there you can hop to another metro line until your end destination. The journey until the Nuevos Ministerios station is 15 minutes and the metro operates daily from 6:00 am to 2:00 am. Tickets can cost up to 5 euros depending on your end destination.
Notes: A very central location but we don’t recommend staying here unless it’s cheap and you don’t mind a Super 8 hotel experience.

 Exploring the historic Belem area of Lisbon

Exploring the historic Belem area of Lisbon

Things to do in Lisbon, Portugal

Random Notes

-Use ‘The Fork’ phone app or call to book restaurant reservations
-Restaurants (5-10% tip and bread/olives aren’t free), most restaurants open 12-3 and 7-10
-Most museums free until 2:00 on Sundays
-Taxes after 9 pm cost more
-Lisboa card for attractions (
-Buy 24 hour pass (
-Book a tour:
-Travel with kids:

Belem Ruins

-Jerónimos Monastery, Praça do Império (free entry to the church, €10 for the rest of the monastery) -Monument to the Discoveries (Padrão dos Descobrimentos-entry fee €4) -CCB (Belém Cultural Center), Coach Museum (Museu dos Coches) -Statue to Afonso de Albuquerque

Rossio Neighborhood

-Parque Eduardo VII (northwest of Rossio Fountains, down the Ave da Liberdade)
-Confeitaria Nacional near the Praca de Figueiro for pastries
-A Ginjinha – Local sweet liquor spot near Igreja de Sao Domingos
-Rossio Fountains/Park (24 hour cafes nearby)
-Churches: Igreja de Sao Domingos, Praca da Figueira (next to each other)
-Elevador da Gloria: Take you from the Praca dos Restauradores up to the Bairro Alto neighborhood
-Ride the Tram 28 to see the historic parts of the city on a ride. Expect lines.

 Rooftops of the Alfama neighborhood in Lisbon

Rooftops of the Alfama neighborhood in Lisbon

Chiado Neighborhood

-Elevador de Santa Justa down to Baixa Neighborhood
-Convento do Carmo & Museu Arqueologico
-R Garrett Street: pedestrian street
-2 Michellin Star Restaurant: Bellanto
-Nightlife strip: Tv Carvalho

Baixa Neighborhood

-Nucleo Arquelologico (free underground tunnels)
-R Augusta: Pedestrian street from the Praca de Comercio on the water

Bairro Alto Neighborhood

-Church: Igreja & Museu de Sao Roque
-Elevador de Gloria
-Miradouro de Sao Pedro de Alcantara
-Restaurant: Lost in Coffee Café (corner of Tv da Agua da Flor and R Sao Pedro de Alcantara)
-Public toilet under Largo Trindade Coehlo
-1800’s Beer Hall on R Nova da Trinidade
-Fado bars on R da Alalara

Alfama Neighborhood

-Tram 28 stop: Near Se (free Gothic Cathedral)
-Restaurants and Fado: Cruzes Credo Café, Clube de Fado (8 pm – 2 am), Memmo Alfama Rooftop Bar, Guitarras de Lisboa – Food and Fado, Senhor Fado (8 pm -2 am), Mesa de Frades (Fado in old small chapel 11 pm)
-Museu do Teatro Romano (free Roman Ruins)
-Igreja de Sao Vicente de Fora (monastery)
-Panteao Nacional (10 am – 6 pm)

 A taste of Lisbon....plenty of seafood and fish!

A taste of Lisbon....plenty of seafood and fish!

Restaurants in Lisbon

-Pasteis de Belem
-Café A Brasileira
-Cervejaria Ramiro
-A Taberna da Rua das Flores
-Bica Do Sapato
-Café Tati
-Merendinha do Arco
-Cantinho Lusitano
-A Baiuca
-Marisqueira Nunes
-Tasquinha do Lagarto
-Beco dos Surradores 5
-Tasco do Vigario
-Varina da Madragoa
-Zé da mouraria
-Bairro do Avillez (went twice)
-Time Out Market (Such a neat food scene on the weekend)
-Cantinho do bem estar
-Solar dos Presuntos
-Palácio Chiado: Renovated palace turned into food court
-Restaurante Carmo
-The Sandeman Chiado (best salmon we’ve ever eaten, try the 40 year Tawny)
-Royale Cafe (best octopus we’ve ever eaten)

 Exploring the rooftops of Porto

Exploring the rooftops of Porto

Things to do in Porto, Portugal

Sightseeing in Porto

-São Bento station
-Use ‘The Fork’ phone app or call to book restaurant reservations
-Take the train or drive to Duoro Valley for wine tastings (2 hour ride)
-Walk over the Ponte de Dom Luís I and take viewing cart (teleférico) over the river to the port warehouses (major port producers have their warehouses in Vila Nova de Gaia, on the south side of the River Douro)
-Visit the bar Vinologia for port flights and charcuterie
-Garrafeira AMS (wine shop)
-Sé do Porto (free admission)
-Ribeira Square
-Handy Resources: What to Do in Porto:,
-Clérigos Tower (Igreja E Torre Dos Clérigos)
-Lello bookshop (Livraria Lello): Inspiration for the book store in the Harry Potter movies
-Sao Bentro Train Station
-Porto Cathedral and Bishop’s Palace (Sé Do Porto)
-Stock Exchange Palace (Palácio da Bolsa)
-Igreja de São Francisco
-Villar d’Allen

 Spoiled with shrimp in Porto

Spoiled with shrimp in Porto

 A raw approach to food in Porto.

A raw approach to food in Porto.

Restaurants in Porto

-Confeitaria Serrana
-Cantinho do Avillez
-Michelin-starred Pedro Lemos restaurant
-Centro Português de Fotografia (free)
-Torre de Clérigos (admission 3 euros)
-Porta’O Lado
-Brasão Cervejaria
-Fonte dos Leoes for a francesinha, a Portuguese sandwich filled with cured ham
-Café Guarany
-Café Majestic
-Vila Nova de Gaia
-Flor dos Congregados
-Rei dos Galos de Amarante
-Adega Quim
-Casa Aleixo
-Tasca da Piedade (Adega Rio Douro)
-Casa Nanda
-Adega Vila Meã
-Taberna do Largo
-Taberna Santo António
-Maus Hábitos
-Guindalense Futebol Clube
-O Buraco
-Cantina 32
-Café Candelabro
-Casa de Ló
-Bar Tolo
-Bite Me
-Boa Nova
-Vinum restaurant at Graham’s port lodge: Gorgeous rooftop
-Ode Porto Winehouse
-Pedro Limos
-Casa da Horta
-O Comercial
-Bufete Fase
-O Paparico
-Grelhador da Boavista
-Pateo das Flores (loved the francesinha and tuna poke cones)

 Gorgeous cathedral in Madrid

Gorgeous cathedral in Madrid

 Plaza Mayor in Madrid

Plaza Mayor in Madrid

Things to do in Madrid, Spain

Random Notes

-Many dine out at 9 pm or later
-Handy Resources:,,

Sightseeing in Madrid

-Plaza España
-Gran Via (shopping)
-Palacio Real
-Plaza Oriente
-Barrio de la Latina
-El Rastro (Spain’s largest flea market, Sunday)
-Puerta del Sol (popular plaza)
-Chocolateria San Gines
-Plaza Mayor
-Mercado San Miguel
-Watch a flamenco show at Cardamomo
-Retiro Park (huge park)
-Palacio Cristal
-Reina Sofia
-Museo Thyssen-Bornemisza
-El Prado (world famous art museum)
-El Bernabeu Stadium
- Las Salesas (shopping)

 Our food tasting tour of historic bars and restaurants in Madrid.

Our food tasting tour of historic bars and restaurants in Madrid.

Restaurants in Madrid

-Bocadillo de Jamón y Champán
-Duquesita Pastelería (century-old pastry shop)
-La Venencia (sherry bar)
-Bar Cock
-Pum Pum Café
-Círculo de Bellas Artes (drink with a panoramic view)
-Amazónico (an opulent jungle-inspired space)
-Chocolatería San Ginés (since 1894, a mug of hot chocolate and six churros)
-El Imparcial
-San Mamés
-Lakasa Restaurant
-Sala de Despiece
-Quesería Cultivo
-Bread at Panic
-Tortilla de Patatas at Casa Dani
-Coffee at Toma Café
-1862 Dry Bar
-Bodega de la Ardosa
-Vermouth at Ángel Sierra
-El Cisne Azul
-La Tasquería
-La Tasquita de Enfrente
-Casa Salvador
-Del Diego Cocktail Bar
-Tapas at La Catapa
-Takos al Pastor
-Pastries at La Mallorquina
-Sherry at La Venencia
-Chuka Ramen Bar
-Cocktails at Salmon Guru
-Casa Revuelta
-Corral de la Morería Restaurant
-La Sanabresa
-Yoka Loka
-La Copita Asturiana
-Bar El Boqueron
-Cocido Madrileño at Cruz Blanca Vallecas

 Our personal tour guide

Our personal tour guide


22 Ways to Make Your Home and Street Safer in Chicago

With the recent increase of crime, there's no better time to make your home and street safer. Here is a quick list of ways to deter any uninvited guests:

Increasing Safety on Your Property

-Lock the doors and windows of your cars and homes at all times (only keep inaccessible windows open).
-Triple lock your patio doors with the door lock, bolt, and a stick and install door plates on the other entrances.
-Install an alarm system and display signs and stickers on your property.
-Install live cameras and display signs on your property.
-Lock access gates to the back of your property.
-Place your exterior lights on your patios and front stairways on a timer starts at dusk. The street lamps shouldn't be the only lights that turn on after sunset.
-Install motion sensor lights on the sides and back of your property.
-Pull down your curtains in the evening and/or remove valuables visible outside of your windows.
-REPORT a crime after it occurs to increase police attention to your street.

Bringing Your Street to Life and Making It a Community

-Say hello to a neighbor or any one on your street when you see them.
-Turn on patio/exterior lights to minimize blindspots (the street lamps aren’t enough light).
-Build a community to exchange ideas, organize events, etc.
-Contact owners of unkept properties (i.e. the empty lot).
-Organize quarterly events to increase communication among neighbors and to create more presence on the street including an annual garage sale, block party, neighborhood cleanup, holiday events, etc.
-Add neighborhood watch signs up and down the block.
-Build a relationship with the alderman to close off dangerous pathways.
-Invite an officer to provide a safety assessment. Ask local law enforcement to a street sponsored event to give safety tips.
-Encourage your neighbors with cameras to also post video monitoring signs and register their camera with local law enforcement (for crime review when necessary).
-Develop an immediate response phone tree.
-Help residents create a less appealing appearance for burglaries (i.e., lights on timers, electronics away from the windows, etc.).
-Beautify the neighborhood (i.e. create areas for gardens).
-Help nearby streets take the same steps.

Photo Credit:
wjbf .com–How can you stop the crime before it occurs?

Article Credit:

Author: Michael Moody Fitness
22 Ways to Make Your Home and Street Safer in Chicago
Learn how to lose weight from a personal trainer in Chicago.

My Advice to a Friend’s Frustrations While Trying to Lose Weight (And Why it Worked)

Recently, a friend reached out about his frustrations with trying to lose weight. Here is my advice. It might help you overcome the weight loss wall you’ve hit too.

My Advice to a Friend

Hey! Thanks for the specific notes and questions! It says a lot about your dedication to this process.

Losing weight is a complicated goal. It is a constant battle with your needs and wants. No matter hard you will compare everything to your long-term eating habits and what you want. This makes change very challenging. You've already established a foundation on autopilot that is comfortable and free of deciding or testing (even though it hasn't helped you reach your goal). It's no wonder you may be more likely to talk yourself out of the new food than figure out a way to integrate it into your diet. Unfortunately, you may end up spending a lifetime of dietary cycles and weight fluctuations to protect what you love the most (of which I understand firsthand).

If you follow the guidelines in the article How to Lose Weight Without Exercise, though, you will....absolutely....without a doubt....achieve your weight loss goal number. Surprisingly, it can be achieved without killing yourself in the gym. Other people would rather never attempt this approach for reasons that make sense: It is a drastic contrast from their norms (as mentioned above). They basically have to revise their social lifestyle (to a degree not as great as most people think) and their decision-making process, as well as conduct necessary check-ins on their health, etc. It's a lot of work (in the beginning). Once you set your new normal on autopilot, though, it's no longer work-it's automatic (similar to your food interests now). Essentially, you're building a new physical and emotional relationship with your food.

Your questions are fair, and you deserve an extensive, comprehensive answer. At this point, I've reframed the answers in many different ways. Nothing will explain them more thoroughly than Dr. Fuhrman's book End of Dieting. I highly recommend reading the first 180 pages of this book this weekend. If you need a copy, I have an extra one for you!

Never forget that usually, the one thing you're avoiding to do is probably the one you need to do the most. You can exercise 2 hours per day 7 days per week, but it will still be avoiding the dietary change you probably need to make. Eventually, you should figure out what you can get away with (drinking beer, restaurant dinners, etc.). Right now, though, you should figure out how you should really eat. And if you read the book and begin disqualifying the claims, you should consider where those opinions stem from. Are they threatening your current habits? Would you rather believe a theory closer to your wants?

This isn't an easy road, and I have the most respect for you hitting it dead on! Let's reach that number! Let's make this happen!

Personal Trainer Wisdom: When Tom (name changed) originally emailed me about his recent frustrations with the weight loss process, his pain, anguish, and frustration bled through each of his written words. He battled 2 cycles of losing 9 lbs and gaining it back in the months that followed. At the time of the email, Tom reached his highest weight once again. You can imagine the emotional ups and downs for him during that time. While it appears on the surface that Tom failed over the last year, it did indeed reveal a mindset and set of habits that have led to these patterns….valuable information for a long-term change. It also showed that he is persistent and possesses the ability to set boundaries…even though these boundaries aren't ideal right now for his health.

I wish I could say that weight loss is as easy as commonly advertised. No matter what any personal trainer, advertisement, or “weight loss professional” tells you, it REQUIRES a mental, emotional, and physical approach. While it may seem like a daunting task, it could be the push to truly learn about yourself. It’s time to think about the advice above. Update: Tom has lost 12.5 lbs with consistency, patience, and persistence since my email response.

Photo Credit:
Health US News .com–What will really cause a change on your scale?

Article Credit:

Author: Michael Moody Fitness
My Advice to a Friend’s Frustrations While Trying to Lose Weight (And Why it Worked)
Learn how to lose weight from a personal trainer in Chicago.

Do you have what it takes to pass this physical test to join the FBI?

I’m currently helping one of my personal training clients train for the FBI physical test. Using their guidelines and scoring system below, see if you have what it takes too!

The PFT test consists of four mandatory events that are administered in the following order with no more than five minutes of rest in between each event. There is a strictly defined scoring scale and protocol for each event. Applicants entering under the Tactical Recruitment Program (TRP) must also complete the pull-up event.

1. Maximum number of sit-ups in one minute
2. Timed 300-meter sprint
3. Maximum number of continuous push-ups (untimed)
4. Timed one and one-half mile (1.5 mile) run
5. Pull-ups (TRP applicants only)*

Passing Score: Applicants must achieve a minimum cumulative score of 12 points, with at least 1 point in each of the four events.

TRP applicants: TRP applicants must achieve a total of 20 points, with at least 1 point in each of five events (including pull-ups).

Personal Trainer Wisdom: When training for such a test, determine your strongest and weakest events (your baseline). From there, evaluate the amount of time you’re willing to spend on each and whether or not it’s worth it based on the point system.

PFT Protocol and Scoring Scales: Sit-Ups

Trainee lies back with tops of shoulder blades touching the floor; hands behind the head with fingers interlaced. The knees are bent at a 90-degree angle with the feet placed flat on the floor (feet are held in place by a partner with partner's hands at the tongue of the trainee's shoes and knees on the trainee's toes). Trainee raises upper body until the base of the neck is in line with the base of the spine (back is perpendicular to the floor); trainee then returns to the starting position (i.e., the tops of both shoulder blades must touch the floor). This is a timed one-minute continuous motion exercise.

Score Female Range Male Range
-2 29 and below 31 and below
0 30-34 32-37
1 35-36 38
2 37-40 39-42
3 41-42 43-44
4 43-46 45-47
5 47-48 48-49
6 49-50 50-51
7 51-52 52-53
8 53-54 54-55
9 55-56 56-57
10 57 and over 58 and over

Personal Trainer Wisdom: Sit-ups are soooooo 1950….but I can see why the FBI still includes them on their test. We need to jump out of bed and get off the floor after all! Unfortunately, you most certainly will be compromising your neutral spine while completing the movement. Instead of building up inflammation during training, don’t be afraid to focus on the transverse abs (lower abs) while performing a crunch.

PFT Protocol and Scoring Scales: 300-Meter Sprint

The 300-meter sprint event usually takes place on a 1/4 mile oval track (although this may change based on individual circumstances). Trainees will start from a standing position and run 300 meters (3/4 of one lap).

Score Female Range Male Range
-2 67.5 and over 55.1 and over
0 67.4-65.0 55.0-52.5
1 64.9-62.5 52.4-51.1
2 62.4-60.0 51.0-49.5
3 59.9-57.5 49.4-48.0
4 57.4-56.0 47.9-46.1
5 55.9-54.0 46.0-45.0
6 53.9-53.0 44.9-44.0
7 52.9-52.0 43.9-43.0
8 51.9-51.0 42.9-42.0
9 50.9-50.0 41.9-41.0
10 49.9 and below 40.9 and below

Personal Trainer Wisdom: Interval sprints within a progressive program will help you reach a faster time in no time.

PFT Protocol and Scoring Scales: Push-Ups

Trainees begin in front leaning rest position (i.e. hands on the floor one to two hand widths beyond the shoulders with elbows away from the body, arms fully extended, and body held straight, with the feet no more than three inches apart and the toes touching the floor). As the arms are flexed, the body is lowered toward the floor until the upper arms are parallel to the floor (straight line from center axis of elbow to center axis of shoulder). Trainees complete the exercise after returning to the starting position. This is a continuous motion exercise.

Score Female Range Male Range
-2 4 and below 19 and below
0 5-13 20-29
1 14-18 30-32
2 19-21 33-39
3 22-26 40-43
4 27-29 44-49
5 30-32 50-53
6 33-35 54-56
7 36-38 57-60
8 39-41 61-64
9 42-44 65-70
10 45 and over 71 and over

Personal Trainer Wisdom: While most people compromise their shoulders, elbows, and wrists during a pushup, you can build up the necessary strength through planks, dumbbell chest presses, band chest presses, and a mix of shoulder and tricep exercises.

PFT Protocol and Scoring Scales: 1.5 Mile Run

The 1.5 mile run event most often takes place on a 1/4 mile oval track (although this may change based on individual circumstances). Trainees run six laps around the track.

Score Female Range Male Range
-2 15:00 and over 13:30 and over
0 14:59-14:00 13:29-12:25
1 13:59-13:35 12:24-12:15
2 13:34-13:00 12:14-11:35
3 12:59-12:30 11:34-11:10
4 12:29-11:57 11:09-10:35
5 11:56-11:35 10:34-10:15
6 11:34-11:15 10:14-9:55
7 11:14-11:06 9:54-9:35
8 11:05-10:45 9:34-9:20
9 10:44-10:35 9:19-9:00
10 10:34 and below 8:59 and below

Personal Trainer Wisdom: While long endurance runs should be included in your program, your sprint training will exponentially increase your speed in this area too.

PFT Protocol and Scoring Scales: Pull-Ups

*Note: Only candidates in the Tactical Recruiting Program (TRP) will complete this event. The candidate hangs from a horizontal bar, hands and least shoulder width apart (but no more than twenty-three inches apart as measured from the outsides of the hands) with palms turned away from face and arms fully extended. As the candidate flexes their arms, they pull their body upward until the candidate’s chin is higher than the bar. There can be no swinging or jerking of the body or use of the legs in an effort to propel the body upward. The candidate then lowers their body back to the hanging position with their arms fully extended. This is a continuous motion exercise.

Score Female Range Male Range
0 0 0-1
1 1 2-3
2 2 4-5
3 3 6-7
4 4 8-9
5 5 10-11
6 6 12-13
7 7 14-15
8 8 16-17
9 9 18-19
10 10 and over 20 and over

Personal Trainer Wisdom: Very few people can perform a proper pull-up. Have no worries, though. A progressive approach with planks, pulldowns, assisted pull-ups, and exercises for your scapula could help reach and surpass the minimum for this event.

Photo Credit:
Theintercept .com–Do you have what it takes to pass the FBI physical fitness test?

Article Credit:

Author: Michael Moody Fitness with the excerpt sourced from
Do you have what it takes to pass this physical test to join the FBI?
Learn how to lose weight from a personal trainer in Chicago.

The Detailed Itinerary You NEED for a Long Weekend in London (And a List of 141 of their Best Restaurants)!

Let me help you take the guesswork out of your planning. My wife, Sammy, and I took our babymoon in London about 2 months before our son, Preston, was born. Here is the DETAILED itinerary from that memorable English long weekend of history, food, and afternoon tea! I’ve also included a list of the top 141 restaurants in the Queens land! Thank you, Allison, for all of your help planning this unforgettable trip (Thank your friend for us too!).

General Itinerary

March 1: Fly to London
2: London
3: London
4: London
5: London
6: London /Fly to Chicago


1st: Fly to London
United Flight UA 938 from Chicago
Depart: 9:15 pm (03/01) ORD
Arrival: 11:05 am (03/02) LHR

6th: Fly to Chicago
United UA959 from London
Depart: 3:25 pm LHR
Arrival: 6:25 pm ORD


2th-6th: London
Gorgeous Central Luxury Apartment with Henry
10 Craven Street Flat 6, Greater London, WC2N 5PE, United Kingdom
44 7482 158077
Checkin: 2:00 pm
Checkout: 10:00 am

Specific Itinerary for Each Day

Day 1 Thursday

-Check-in at the Airbnb: Sleeping is for the dogs! Get exploring!
-Take a stroll through the nearby Trafalgar Square and Covent Garden Market Square. Watch street performers embarrass your spouse.
-Eat Spanish tapas at Barrafina.
-Stroll through the streets of London until you fall asleep.

Day 2 Friday

-Visit the free British Museum and grab an audio tour guide to see the Rosetta Stone and statue representations of Hugh Grant from each of his ironic romantic comedies (not true) under an hour.
-Shop at Harrods Dept. Store and Oxford Street.
-Sip a cocktail at Rules Restaurant (one of London’s oldest restaurant from 1798).
-Eat dinner at Ivy Restaurant: Look for English politicians and celebrities.
-Grab an after-dinner drink at the skyscraper, The Shard, to see London alive at night.

Day 3 Saturday

-Eat an early breakfast at NOPI.
-Watch the changing of the guard at the Buckingham Palace at 11:00 am and stroll through St. James Park and Kensington Gardens.
-Walk around Parliament Square and observe Big Ben looking down on the protestors. So judgmental! Too bad your name isn’t really Ben!
-Take the audio tour in Churchhill's War Rooms.
-Enjoy Afternoon Tea at the Savoy (Thames Foyer): Make reservations ahead of time and prepare your tiny fingers for little tea cups, sandwiches, and sweet goodies.
-You’re dressed up and ready for a night out! Go to see ‘Wicked’ or another musical in the Piccadilly Circus area.

Day 4 Sunday

-Grab breakfast at Dean Street Townhouse and then a walking cup of Monmouth Coffee.
-Sign up for a free 45 minute Beefeater tour with the men in red at the Tower of London. No samples of gin apparently. See the royal jewels and remind your loved one of your upcoming birthday. Take a look at the London Bridge and wonder why you thought the other bridge was the London Bridge.
-Visit the Tate Modern Art Gallery.
-Head to Lamb and Flag Pub for bangers and a beer (the favorite watering hole of Charles Dickens from the 1700s).
-Explore Covent Garden until you find an antique map store. Purchase geographic representations of England, France, and Spain from the early 1700s for your son’s nursery/man cave. Continue exploring the surrounding neighborhoods.
-Eat dinner at the Italian indulgence, Bocca Di Lupo, and sneak across the street for gelato.
-Grab an after-dinner cocktail at the Ham Yard Hotel.

Day 5 Monday

-Grab a quick bite near the Airbnb.
-Take a tour of the Westminster Abbey: Arrive early to avoid long lines or attend the Choir Evensong at 3:00 pm on Sunday instead.
-Fly home!

London Restaurants for Dinner (Be sure to make reservations on at least a few days in advance)

10 Greek Street (British)
28-50 Wine Workshop & Kitchen
8 Hoxton Square (sis of 10 Greek St)
Amaya (Indian)
Anchor & Hope (gastropub)
Andina (Peruvian)
Bar Boulud (French American)
Barbecoa (Jamie Oliver's, meat)
Barnyard (meat)
Barrafina (Spanish, sis of Fino)
Berners Tavern (British)
Bistrotheque (European)
Bocca Di Lupo (Italian)
Brindisa, London Bridge (Spanish)
Bubble Dogs (hot dogs & champers)
Bull & Last (gastropub)
Busaba Eathai (Thai)
Ceviche (Peruvian)
Cecconi's (Italian)
Chiltern Firehouse (European)
City Social
Coq d'Argent (French)
Dabbous (British/ burgers)
Dean Street Townhouse (British)
Dinner by Heston (British)
Ducksoup (wine bar)
Eight-over-eight (Asian) Ember Yard (basque tapas)
Fino (Spanish)
Flat Iron (cheap steak)
Flesh & Buns (Asian)
Four Seasons (roast duck)
Foxlow (steak, owners of Hawksmoor)
Galvin at Windows (French)
Granger & Co (Aussie brunch)
Gymkhana (Indian)
Hakkasan (Chinese)
Hawksmoor (steak & burgers)
Hereford St (gastropub)
Honey & Co (Middle Eastern)
Honest Burgers
Hummus Bros (Middle Eastern)
Iberica (Spanish)
Il Baretto (Italian)
Jin Kichi (Japanese, Hamstead)
Kitchen Table (private dining)
Koffmans (British)
Koba (Korean)
Kopaya (tapas)
Koya (Japanese)
Kurobata (Japanese, sis of Nobu)
La Bodega Negra (Mexican)
La Petite Maison (French)
Latium (Italian)
Lantana (Aussie brunch)
Le Poulet au Pot (French)
L'Entrecote (French steak)
Lima (Peruvian)
Little Social (French)
Lupita (Mexican)
Lyle's (degustation)
Mandarin Kitchen (lobster noodles)
Meat Liquor (steak/burgers)
Medlar (French)
Mele e Pere (Italian)
Mien Tay (Vietnamese)
Momo (African)
Morito (tapas, next door to Moro)
Moro (tapas)
NOPI (Israeli)
Ottolenghi (Isreali)
Patty & Bun (burgers)
Pitt Cue Co (BBQ)
Pizza Pilgrims
Pollen Street Social (British)
Polpo (Italian)
Polpetto (Italian, sis rest of Polpo)
Providores (tapas)
Red Bull Expert (Argentinian steak)
Riding House Cafe (brunch)
Roka (Japanese)
Royal China (dim sum)
Salt Yard (Spanish)
Scott's (seafood)
Señor Ceviche (Peruvian)
Signor Sassi (Italian)
Smiths of Smithfield (meat)
Social Eating House (British)
Song Que (Vietnamese)
Spuntino (Italian)
St John (British)
Story (degustation)
Sumosan (Japanese)
Sushisamba (Peruvian Japanese)
Sushi Tetsu (Japanese)
Tay Do (Vietnamese - Sammy's rest)
Tayyabs (Indian)
Terroirs (French wine bar)
Texture (European/ Scandinavian)
The Eagle (gastropub, Farringdon)
The Garrison (gastropub)
The Grazing Goat (gastropub)
The Ledbury (French)
The Palomar (Israeli)
The Punch Bowl (gastropub)
The Square (French)
Trishna (Indian)
Trullo (Italian)
Typing Room (British)
Ukai (sushi)
Vinoteca (wine bar)
Yalla Yalla (Middle Eastern)
Yauatcha (Chinese)
Zafferano, Knightsbridge (Italian)
Zoilo (Argentinian tapas)
Zuma (Japanese)
Zucca (Italian)

London Restaurants for Brunch

The Modern Pantry
The Riding House Cafe
The Breakfast Club
Duck & Waffle
Jackson & Rye
Granger & Co Workshop Coffee Co, Clerkenwell
Village East, Bermondsey
Electric Diner, Portobello Rd
Tom's Kitchen, Chelsea
Sunday Cafe, Islington
Caravan, Kings Cross or Exmouth
Honey & Co, Fitzrovia
Quo Vadis, Soho
Plum & Spilt Milk, Kings Cross
Kin Cafe, Fitzrovia
Curators Coffee Gallery

Article Credit:

Author: Michael Moody Fitness
The Detailed Itinerary You NEED for a Long Weekend in London (And a List of 141 of their Best Restaurants)!
Learn how to lose weight from a personal trainer in Chicago.
 The British Museum (Not Pictured: Hugh Grant)

The British Museum (Not Pictured: Hugh Grant)

 Afternoon Tea at the Savoy in London

Afternoon Tea at the Savoy in London

 Oxford Street in London

Oxford Street in London

 Westminster Abbey in London

Westminster Abbey in London

 Italian Delight in London

Italian Delight in London