Training for the sport of MMA arguably involves one of the most intense and rigorous training regimens in all of sports.  Hitting the mats several times per week, even multiple times per day, combined with strength training and cardio and conditioning work means full rest days are few.  Without a proper recovery strategy, one can quickly become overtrained, which can lead to a drop in performance level and worse, an increased potential for injury. Read More

Many athletes and their coaches or trainers focus mainly on training regimens and what they do in the gym to improve performance in sport. What you do when you’re not training can play an equally important role in maximizing your performance. Adhering to a proper nutrition program is an absolutely essential component of an athlete’s program. Recovery techniques such as massage, ice therapy are examples of things that can improve athletic performance as well. The most overlooked component that doesn’t receive nearly enough attention is the importance of proper sleep. Read More

Upper-cross syndrome, often caused by chronic bad posture, is signified by rounded shoulders, head in front of the body and an apparent curve in the neck and upper back. It is a condition routinely suffered by the elderly, but it is also common in office workers and even athletes.

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Broad shoulders are admired by everyone and desired by most. They convey confidence and strength as well as help create a symmetrical, V-taper physique. Many people struggle in their quest to build a wide, thick and complete shoulder complex. Here are some of the most common mistakes people make in training the shoulder complex:

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Protein intake is one of the most commonly deficient areas of the average person’s diet. Protein is essential for building muscle and all other tissues in the body, making it of obvious importance for proper recovery for athletes. It is also necessary for maintaining a strong immune system and for optimal hormone and neurotransmitter production. Protein also stabilizes blood sugar levels, which helps to maintain consistent energy levels, control appetite and reduce potential for body fat storage.

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An adequate intake of healthy fats is essential for optimal health. They support metabolism, healthy cholesterol levels, cellular health, hormone and neurotransmitter production and they lower inflammation in the body (Omega-3 fatty acids). Fats are also a major energy source for the body. In fact, the majority of our energy will come from stored fat when we are at rest. A deficiency of fat in the diet can lead to fatigue, muscle loss, lowered metabolic rate, hormone dysfunction, mood imbalances, joint injuries and reduced immune function. It can also result in an unhealthy appearance to skin, hair and nails. This discussion is just scratching the surface of the importance and role of fats in the body, but I’ll save rest for another time.

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The most common question I get regarding nutrition from people struggling to achieve their fitness goals is “What can I take to _______ [fill in the blank with get bigger, get stronger, lose weight, etc.]?” Others ask “what should I eat?” Those asking the latter are at least on the right track. My first response to either question relates to what the person’s current diet looks like as getting the proper nutritional foundation is essential regardless of one’s goals and must be solidly in place before any form of supplementation will help. Supplements are just that - intended to supplement a proper nutritional base from food.

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Carbohydrates are the main energy source for the body during periods of activity and need to be consumed in sufficient quantities to allow protein and fats to be used for tissue repair, recovery and growth. Rarely does anyone lack carbohydrates in the diet. More often, too many are consumed, which can lead to excess body fat levels.

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Core training has become the latest fad in exercise routines - and for good reason. Strengthening the core - abdominal muscles, muscles surrounding the spinal complex and hip flexors - can increase power, balance and stability, enhance athletic performance, improve posture and help prevent injury. Not to mention, that it is part and parcel to developing a “ripped” midsection. Read More

Most people simply do not train their shoulders properly to add quality thickness and shape. They may put too much focus on isolation movements and not enough on compound movements. They may neglect one of the deltoid muscles completely. The most common ones to be neglected are the rear deltoids. Overtraining is another problem that will keep the shoulders from growing. More is not always better!

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