Nutrition is a key component of building muscle, that’s not guess work, that’s a fact. Far too often we see hard work at the gym go down the drain because of poor nutrition habits. You need to eat well every day to get the results you want. The bodybuilder’s biggest challenge when it comes to nutrition? Eating on the go.

Schedule & Plan Ahead

Try as much as possible to plan your week down to the smallest detail. You know your workout schedule ahead of time, there’s no reason you shouldn’t know your fueling schedule ahead of time either. Schedule eating into your day by planning to consume meals and snacks every 2-4 hours. The excuse “I don’t have time to eat in the day” just doesn’t cut it. If you pack small portable meals/snacks to bring with you during the day, you should be able to take a few minutes here and there to refuel.

Breakfast really is the most important meal of the day. After an 8 hour fast your body is unable to provide your brain with a constant supply of glucose, this forces your body to convert protein (that’s your muscle!) and fat into energy, very inefficient energy, that your brain can use thus resulting in lowered brain performance.

Starting each day with a healthy balanced breakfast will get your body out of that catabolic state and kick start your brain.

Even if your mornings are rushed, make sure to set your alarm 10-15 minutes early to get in a proper breakfast. You can even prepare a simple breakfast the night before and eat it on your way to work or school.

What to Eat?

Small snacks like almonds, dried fruit, and ISOFLEX protein bars are things that can easily be stored in your gym bag, briefcase or pocket.

That being said, most people tend to have access to a fridge, toaster and even a microwave at the office these days, so get out your tupperware and fire up some high protein, high fibre meals! I even go so far as to keep a few slices of Ezekiel bread in the fridge along with a small jar of natural peanut butter so I can have a high-carb snack at 4pm before my 6pm evening workouts. For those without a fridge, bring items that won’t spoil, and store them in your desk or your car.

Prepping in Bulk

Taking time on the weekend to prepare all of your weekly meals is a key to successful nutrition. Cook all your chicken, prepare that high fibre bean salad, and portion out all of your vegetables in one intense session. A friend of mine once told me that the best bodybuilders treat their workouts like business; they get in, they get the work done, and they get out – all the while keeping it intense and working at the highest level of their ability. The same thing should apply to preparing your meals. It doesn’t take that long to do in the grand scheme of things, it just takes some concentrated, dedicated, effort.

What if you have a busy weekend? Pack your meals the night before for quick options in the morning. When it comes to lunches or dinners, try to prepare them the night before so that you can easily grab them in the morning and go. For example, pack a salad with grilled chicken and dressing on the side, or a turkey sandwich on wheat bread. Another option is to bring leftovers, as they can make for a quick and healthy lunch the next day.

If you’re really in a bind, a peanut butter and banana sandwich only takes 30 seconds to throw together!

Avoiding Common Pitfalls

Chances are you eat healthy most of the time and are aware of the many benefits clean eating can bring into your life. When your life starts to get busy and time is tight it can become really easy to fall into the habit of buying fast food or skipping meals, this is a bad pattern to fall into.

Fast food is the quickest way to derail your hard work.

Fast food restaurants are loaded with saturated fat, sodium, and excess calories. One take-out meal can easily be the equivalent of your daily calorie intake, and exceed your daily fat and sodium limit. Even if you think you’re choosing healthy options, it’s hard to know what exactly the cook is putting in your food and how they’re preparing it.

Sometimes life throws you a curve ball and you have to be somewhere last minute with no snacks or meals with you; or maybe you just really didn’t have time to make it to the grocery store one night. Try and avoid simply not eating, skipping meals can leave you hungry, undernourished, and even slow your metabolism. When times likes these arise, don’t fret – when you’re dedicated to your diet 90% of the time, eating out here and there isn’t the worst thing in the world, as long as you choose wisely. Try looking for salad bars or sub shops where you can choose whole grains, lean proteins, and ask for sauces on the side.

Remember to load up on veggies and drink lots of water to counteract any added sodium.

The Bottom Line

If you think about it, there are very few valid excuses for not eating clean on the go. It does take some effort and a little planning on your part, but if you’re looking to support your gains in the gym, then it’s absolutely imperative to support your diet and nutrition with the same intensity and steadfast dedication. Remember, it only takes an hour on the weekend to prepare your weekly meals, or alternatively, a few minutes each evening or morning. The time is well spent, before you know it eating on the go will become second nature, and guess what – you can keep that muscle you built at the gym.

Ingredients

• 2 cups of quick oats
• 4 scoops of ISOFLEX CHILLER – Citrus Peach Sensation
• ½ cup of unsweetened apple sauce
• ½ cup of egg whites
• ¼  cup of Splenda brown sugar
• ½  cup of chopped walnuts
• 1/3 cup of dried apricots (chopped)
• 1-2  teaspoons of cinnamon
• 1 teaspoon of extra virgin olive oil

Preparation

Preheat oven to 350 degrees. Blend ingredients well.  Coat a baking sheet with cooking spray and drop batter on to the sheet by heaping tablespoons .  Bake for 10-13 mins  (depending on the strength of your oven).  These taste amazing cold! Enjoy!

The world’s most popular psychoactive substance, caffeine currently enjoys unprecedented popularity as a stimulating beverage in the form of coffee or tea and, for those looking for an effective pre-workout “hit”, a variety of energy drinks. But effective though these products may be, is there an upper limit to how much of their active ingredient we should consume? Might caffeine consumption be dangerous at certain levels? While the jury is out on exactly how much is too much – assuming reasonable judgement is used (1000 cups of coffee per day might just be pushing it) – there is a suggestion that chronic adrenal exhaustion resulting from daily fluctuations in energy and alertness may occur when more than five cups of strong coffee (each containing 100mg or more of caffeine) are consumed per day. However, as will be expanded upon later in this article, it’s the constant consumption of coffee, or other beverages, that may create problems for the consumer, not the caffeine itself.

Indeed, it is athletes, such as those who wisely supplement with energy products prior to working out, who seem to adopt the best approach to caffeine consumption of all: use it sparingly, but in respectable quantities to receive the most significant response from it. If we consume caffeine often, we build a tolerance to it and, increasingly, we receive fewer benefits from it. Those who save their caffeine consumption for key times, such as an energy supplement providing 200+mg of caffeine taken 1-2 times per day prior to training or before meals to enhance the thermogenic effect of food, find it will work its energy-boosting magic in a consistent fashion.

How Does Caffeine Get the Job Done?

Aside from being the most heavily used stimulant in existence, caffeine is one of the first to be used on a mass scale. In fact, caffeine has, for millennia, powered industry, knowledge economies and civilization as we know it today. The attraction to caffeine – medically known as a trimethylxanthine (a xanthene alkaloid) – stems from the energizing and stimulating effects it has on the brain.

Although it is used in a variety of ways, many of which are pleasurable to the taste buds, pure caffeine in its isolated form actually has the appearance of a white, crystalline power, and tastes very bitter. Prior to being used for commercial production, or sold in its natural state, caffeine is extracted from a variety of sources: tea, the coffee tree, guarana berries, kola nut, cocoa, and yerba mate, thus, caffeine might also be considered a food product.

A central nervous system (CNS) stimulant, caffeine is used medically to stimulate cardiac function and as a mild diuretic – to produce urine production and help with water excretion from the body by inhibiting the re-absorption of sodium and water from the kidneys. However, its main use is as a recreational energy booster, which increases feelings of alertness and arousal. Perhaps this explains why Starbucks is one of the most profitable franchises in all of modern history.

Stimulate to Annihilate – The Weights

Caffeine stimulates the body by activating the sympathetic branch of the CNS, which leads to increased heart rate, improved blood flow to working muscles, a release of glucose by the liver and decreased blood flow to the skin and inner organs. The CNS is stimulated by the hormone epinephrine (adrenaline), which is released from the pituitary gland, often in response to a perceived threat. An effect called competitive inhibition, which causes an interruption on a pathway that normally serves to regulate nerve conduction (by suppressing post-synaptic potentials), occurs when caffeine, which is structurally very similar to the molecule adenosine, binds to the surface of adenosine receptors without activating them. Adenosine plays an important role in sleep and wakefulness. Caffeine, by attaching to adenosine receptors, prevents an over-accumulation of adenosine in the cells and, in turn, helps to counter adenosine’s sleep-inducing effects. And it is this process which causes the release of epinephrine and subsequent central nervous system stimulation.

Caffeine, technically not an energy producer in its own right, is a substance that curtails one of the main processes by which the nervous system is calmed.

Contained in our cells is also a molecule called cyclic AMP (which acts as a second messenger, carrying signals from the cell surface to proteins within the cell) which serves as a messenger in the epinephrine release process. Caffeine promotes cyclic AMP storage in our cells, thus blocking its removal. This, in turn, intensifies and prolongs the actions of epinephrine (a stimulating molecule). Caffeine also acts as an erogenic (it improves our capacity for physical and mental work) based on its previously described effects, as well as the actions of its various metabolites (smaller molecules that serve various biological functions in their role as products of metabolism). These metabolites and their actions follow:

1. Theobromine: increases oxygen and nutrient flow to the brain, serving as a vasodilator.
2. Theophylline: relaxes the smooth muscles (most notably the bronchioles) and increases heart rate efficiency.
3. Paraxanthine: aids lipolysis (the breakdown of fat for energy).

Caffeine’s Uses

With its popularity soaring, caffeine – in its many forms – is used for reasons other than pure recreation and enjoyment.

As a Pre-Workout Supplement

Caffeine is widely used by athletes as an erogenic aid. It reportedly provides such positive effects as increased energy levels, reaction time and alertness, along with improvements in muscular and cardiovascular endurance, such as in ALLMAX Nutrition’s pre-workout supplement, RAZOR8.

Experts believe that caffeine causes the muscle cells to utilize proportionally greater amounts of fat than would otherwise be used under ‘normal’ conditions.

Fatty acids released from muscle tissue – in the presence of caffeine – to sustain endurance work are thought to have a muscle-glycogen sparing effect. Thus, in introducing caffeine pre-game, glycogen can be used more readily during the latter stages of an event or workout, thus enabling an athlete to train longer through their utilization of the larger fatty acid energy stores. This process may occur in the presence of one of caffeine’s metabolites, paraxanthine, and its ability to aid lipolysis. The critical period for glycogen sparing is thought to occur in the first 15 minutes of exercise. Here, caffeine has been shown to decrease glycogen utilization by as much as 50 percent. It’s also worth noting that the events or training sessions most likely to benefit from caffeine consumption have been shown to be of a longer duration (40 minutes or more), during which the athlete is training at a moderate intensity.

As noted, caffeine stimulates the brain, and, in turn, activates the sympathetic branch of the CNS, thus promoting mental alertness. As such, the body undergoes a positive transformation to become more attuned to its surroundings and is resultantly quicker to respond.

This has obvious implications for the athlete, among which include a reduction in the perception of physical effort expended during intensive work and an increased reaction time, faster movement and heightened situational awareness.

Heart rate efficiency is also improved, as is oxygen and nutrient flow to the brain, all of which contribute to improved athletic performance. To enhance athletic performance it is thought that 1-2 cups of strong coffee or an equivalent 200-300 mgs in tablet form is best (the best option of all being a quality pre-workout energy drink).

 To Improve Mental Acuity

Another of caffeine’s erogenic effects is its ability to heighten metal acuity and improve cognitive function. It has been shown that 75-150mg of caffeine will elevate neural activity in several parts of the brain which assist with the completion of simple intellectual tasks – for example: relatively passive, automatic, data-driven tasks such as performing simple arithmetic, and auditory reaction time.

Although caffeine can help with more complex tasks (logical and numerical reasoning, complicated arithmetic and reading comprehension), this often hinges on the personality of the user and a series of other factors including time of the day and immediate environment.

Many people report positive benefits produced through caffeine consumption before mental tasks such as studying for a test.

Caffeine is also believed to aid memory. It is thought that because caffeine plays a role in adrenaline (norepinephrine) production in the brain, and adrenaline – due to its fight or flight function – can improve one’s memory for important events, memory in other brain areas is also enhanced with caffeine intake.

To Improve Body Composition

To lose fat, many are turning to caffeine in its most common form, coffee, or, better still, as a supplement to hasten lipolysis, or the breakdown of adipose (fat) tissue. Caffeine’s metabolite, paraxanthine, frees fatty acids to be used as fuel in place of glycogen. Caffeine is also thought to increase the thermogenic effect of food, which helps with total energy expenditure and weight loss; caffeine is also thought to suppress appetite. Many of the best weight loss/energy boosting supplements on the market today list caffeine as a key ingredient.

As Therapy

Caffeine is widely used as a pain reliever – primarily as a way to treat headache (one such product is Excedrin, which also contains acetaminophen and aspirin). Caffeine works as a vasodilator, thus increasing blood flow to the brain to help counter the painful effects of headache. Additionally, caffeine can be used in cases where breathing is depressed (such as when one overdoses with heroin or other opiates). Given its dilating effects on the airway, caffeine is also thought to be useful in the treatment of asthma, with some studies finding modest benefits.

Conclusion

Caffeine is society’s most widely used stimulant, and, as we’ve discussed, this is for a wide variety of reasons: it provides a stimulating and intoxicating effect, it gives the user physical and mental benefits, it’s used for medical and therapeutic purposes and it serves as a very effective pre-workout supplement. For example, ALLMAX Nutrition’s Razor8 Blast Powder, with its 182mg of pharmaceutical-grade pure synthetic caffeine and 23mg of di caffeine malate, along with a host of additionally important ingredients needed to elevate human performance, both mental and physical, fits the bill nicely in this respect.

If caffeine consumption were to end tomorrow, 70% of the world’s productivity might decline markedly – such is the widespread dependence we have on our espressos and lattes. In light of its popularity and reported benefits, adding caffeine to your regime might just elevate your performance to uncharted levels. Remember, when used properly caffeine can be a high-performing individual’s best friend; when misused it can scatter your focus, keep you awake at night and, ultimately, render you tolerant to its most important effects.

Sources:

• Aetna, InteliHealth.(2006). Coffee, Grounds for Concern? [Online] http://www.intelihealth.com/IH/ihtIH/WSIHW000/20813/24055/319038.html?d=dmtHMSContent
• Davis, P,. N. Various Effects of Caffeine on the Body. Clinical Nutrition Review: April 1990.
• Harrie. J.R, Caffeine and Headache. JAMA 213.4.628.1970
• Lutz, E.G_ Restless Legs. Anxiety, and Caffeinism. J Clin. Psychiatr, 693,1978.
• McNaughton, L. Ergogenic Effects of Caffeine. Clinical Nutrition Review. January 1990.
• Trice, I., and Haymes, E. (1995). “Effects of caffeine ingestion on exercise-induced changes during high intensity, intermittent exercise”. International Journal of Sports Nutrition. 37-44.
• Weinberg BA, Bealer BK. The world of caffeine. New York & London: Routledge, 2001. ISBN 0-415-92722-6.

You’re working with Chad Nicholls now, in what ways do you feel he’s raised your game?

Working with Chad has been an incredible experience for me. The guy’s a legend in the bodybuilding world. Many of you may not be familiar with Chad himself but you definitely know his work.  Have you heard the names Ronnie Coleman? Flex Wheeler? Paul Dillet, 5 time Ms Olympia Kim Chevesky, 6-time Ms Oympia Lenda Murray,  and many, many more extremely successful IFBB pros from the 90s and early 2000’s.

Chad actually got out of the game for awhile because he wanted to commit more time to his family life.  In November 2011, I was attending US Nationals in Miami and heard that Chad was taking on clients again. I’d never actually met him before, so I wanted to take this opportunity to meet him. I was watching my client on stage, competing in the heavyweight men’s bodybuilding division, when some man came up to me and started chatting about the guy I was yelling for on stage.  Having only seen pictures of Chad I assumed him to be around my height, well built, with a full head of hair. Well, after sort of having ignored this random guy who’d walked up and started talking to me, I was soon informed that Chad Nichols was in fact 6’3” and was now thin and bald. Oops! I’d just ignored the guy I was expecting to meet. Yup, not starting on a good foot. Thankfully, Chad has a good sense of humour and we hit it off from that point forward.

My contest prep experience with Chad couldn’t have been a better one.

Chad was incredibly knowledgeable when it came to nutrition, and it was really refreshing to find out that he wasn’t into any new tricks, or voodoo that exists in some bodybuilding circles. I’ve worked with some other coaches in the past that knew more or less nothing about actual nutrition but had worked with so many other athletes that they knew what NOT to do with someone.

They could get guys in pretty good shape by basically preventing them from messing themselves up, which is the case with 80% of bodybuilders who try these “junk days” and “junk loading” roll-the-dice kinds of approaches. Yes – every one has tried them. They work about 50% of the time and the other 50% of the time you look like a watery mess.

As for my diet during pre-contest prep, truth be told, whereas I normally do a 16 week prep, this year we only had 10 weeks because I wasn’t really intending on competing. The birth of my first child was 6 weeks before the contest, and I’d actually taken 2 months completely OFF training to complete a new business project just prior to starting my prep. All of that being said, Chad had me on a very low-carb diet  the entire time.

It was hard, I was hungry, but as ridiculous as it may sound, I actually enjoy being hungry on my diets. It makes me feel like I’m suffering, and I have to push even harder in the gym to accomplish my goals and stay focused.

What do you think your next competition will be? You made such amazing improvements coming into 2012, many are calling you the most improved bodybuilder on stage this year. What do you intend to do between now and your next competition to dial it up another notch?

My next contest will be the 2012 Mr. Olympia Contest.

Believe it or not, I would honestly say that this year’s prep was my WORST ever! I had so little time to prepare, I was on a crash diet and I experienced the birth of my first child. Things were just throwing me off from getting into my normal training “groove”.  I was lucky enough to sign a contract with ALLMAX Nutrition on January 1^st 2012 and began using their products almost immediately. This was a huge difference maker for me. My recovery went through the roof (by now you all know I eat AMINOCORE and Glutamine by the spoonful).

Normally I begin my diet at 16 weeks out, eating tons of clean calories and I actually start to grow. My intensity in the gym kicks up around 10-12 weeks out and my body changes almost over night because I can manipulate my workout volume. Muscles start to get leaner, fuller, I can feel every body part perfectly and I feel basically invincible.

This year I felt like an old man until about 4 weeks out. I guess the stress of life, and not sleeping, was getting to me. My muscles were “creeky”, my joints were sore, my training intensity wasn’t where I would have liked it to be. Of course, relative to most guys, I was already kicking ass in the gym,  but I know what I expect of myself and it wasn’t there…yet!  About 2 weeks after my son was born, everything just seemed to click. Some people said having a son would motivate me, perhaps it was that. Perhaps it was just the culmination of events…the security of signing with such a great company, finally being able to relax knowing that my child was born healthy, and being able to recover like a champ from getting an abundance of great supplements.

Super setting/Giant sets, what do you need to do to get up for those big workouts and bust through plateaus – You’ve made amazing gains coming into the 2012 series, fans want to know what you did differently to vault yourself ahead of the competition with such a striking impact.

The reason I made such incredible gains going into 2012 was due to the fact that my training and nutrition has become much more scientific than in previous years.

I know exactly how to train to maximize muscle gain, and I know exactly what supplements to take, in what amounts, to allow my body to recover optimally.

I’ve been a research junky since I was 17 years old, seeking out the best information and the best products that exist. Based on that research I’ve built myself an effective and reliable daily supplement routine, which I get asked to see all the time, so here goes!

• 60-80gr Aminocore Daily
• 60-80gr glutamine
• 20-30gr Allmax Omega 3
• 6gr Allmax CLA
• 10,000 iu Vitamin D 3x/week
• 4g Vit C daily
• 800mg magnesium
• 75mg zinc
• 6-9gr l-carnitine
• ISOFLEX (chocolate PB or Chocolate mint are my favorites!)
• Cytogreens 2-4 servings a day.
• Chlorella 5g 3x/day
• HCL/digestive enzymes with meals
• Wobenzym(proteolytic enzymes) between meals.

These are the things I take ALL year around. I call these my staples. It’s an extensive list, but when you’re trying to get 100% out of your body on a daily basis and become the best in the world, this is what it takes to keep functioning optimally and recovering so I can smash weights every day and feel like a future Mr Olympia!

The bonus here is that it’s high in protein (from the eggs and the ISOFLEX), high in fibre (from the chickpeas) and it’s gluten free (as long as your baking powder doesn’t have gluten in it). We’ve even gone a step further and used some honey (a more natural sweetener) to replace part of the traditional sweetener.

Ingredients

We’ve used honey and sugar here, you can use all sugar if you want, it’s up to you.

• 1 tbsp Butter
• 1 tbsp Cocoa Powder (Unsweetened if available)
• 1 scoop Chocolate ISOFLEX Powder
• 4 oz (1/2 cup) Semi-Sweet Chocolate Chips
• 1 can Chickpeas, rinsed and drained
• 4 Eggs
• 1/2 tsp Vanilla Extract
• 1/4 cup Sugar (or Splenda!)
• 1/4 cup Honey
• 1/2 tsp Baking Powder
• 1/4 tsp Salt

Preparation

1.  Preheat oven to 350°F. Grease interior of 1 lb loaf pan with butter.  Dust surface with cocoa, remove excess.
2. Throw beans, eggs and vanilla into a  food processor and puree until smooth.
3. Add sugar, honey, ISOFLEX, baking powder and salt. Give it few quick pulses to combine.
4. Melt chocolate chips by microwaving in a glass (microwave safe) bowl in  30 second intervals, stirring between sessions (or, you can do it over a double boiler).
5. Add melted chocolate to your chickpea mixture and blend thoroughly.
6. Pour your batter into your loaf pan and cook for approximately 1 hour.
7. Let cool for 20 minutes on a wire rack before removing from loaf pan.

Lower Back Pain

When your lower back hurts, it’s typically a sign of under-developed or over-trained muscles located elsewhere in that region.

Two prime areas that can cause this discomfort are your glutes and inner abdominal muscles. Over-trained glutes place a lot of strain on your lower back muscles if they’re not stretched properly prior to a workout. This can cause them to become tight, creating an unnecessary pull on your lower back.

Tight glutes can be identified by using the long foam roller to find trigger points in your glutes (tight knots that can cause a lot of pain elsewhere). The foam roller can help loosen them through active release.

Pay close attention to glute stretching, especially on leg training days to help alleviate pain occurring in this region.

If it isn’t tight glutes that are causing your lower back to hurt, then weak inner abdominal muscles may be the culprit. If this is the case, it may be time to start incorporating abdominal training that utilizes your inner core muscles. Exercises like the plank, ball roll outs, and lying pelvic tilts can help tighten these muscles, which will in turn, take strain off your lower back. Having a healthy muscle balance between your glutes and lower abdominals is essential in avoiding lower back pain.

Recovery & Prevention

As an athlete who trains intensely, your body is more prone to wear and tear and the increased demands will inevitably lead to sore joints and muscle pains. If you’re pushing your body to the extreme at the gym, you demand something that will alleviate this pain quickly and effectively. ALLMAX’s ALLFLEX, powered with UC•II® is strategically designed to provide support and relief from the pounding your body takes in and out of the gym. Just 2 caps a day of ALLFLEX leads to rapid joint recovery and pain management

Chronic Knee, Wrist and Ankle or Elbow Pain

The Interosseous membrane is the tissue that holds two associated bones together. In the forearm, it is responsible for holding the Ulna and the Radius together.

In the leg, it’s located between the Tibia and Fibula. When you run or jump, tension is placed on this membrane as the two bones separate under force. Likewise, when you bench, punch, or do a push-up, the same separation occurs between the Radius and Ulna. In both instances, this separation can cause pain in the knee, wrist, ankle, or elbow.

Worse still, as damage continues to occur in the membrane, other tendons and ligaments become affected, making it harder and more complicated to treat. Often misdiagnosed, this pain can be associated with syndesmosis, and is very common in fitness athletes due to repetitive routine practice.

Recovery & Prevention

To avoid further complication, it is important to adjust your training to avoid aggravating the membrane. It’s also beneficial to wear braces, proper training shoes, and increase your protein intake. ISOFLEX makes it easy to get the protein your body needs to maintain healthy muscles and tendons. Just one scoop of ISOFLEX provides your body with 27 grams of high quality protein isolate, as well as glutamine and NOS complexes intended to speed up nutrient delivery, boost your immune system and help repair tired and over-trained muscles.

Shin Splints

Shin splints occur along the shin, usually at the tibia, but can actually spread up the entire shin. Pain is caused by an inflammation of the sheath surrounding the bone and untreated shin splits can result in stress fractures. This injury is most common amongst endurance athletes.

Recovery & Prevention

To avoid and/or prevent shin splints, avoid running on pavement, stretch your soleus and anterior tibialis before running, and incorporate strength building moves such as toe raises into your workout.

You can also help prevent excessive wear and tear on this tendon by properly fuelling your muscles – BCAAs should be a staple in your training nutrition.

You can keep it simple with Aminocore. Individually wrapped servings make it easy for you to feed your muscles and remain anabolic even during the longest training sessions or runs. In addition to Aminocore’s muscle building capabilities, it is also packed with seven B vitamins to boost your energy.

Rotator Cuff Impingement

The rotator cuff is a group of tendons that attach together and surround the top, rear and front of the shoulder.

It’s used in almost every movement you make with your upper body, making this one of the most important muscle groups. Without proper rotator cuff exercises, injury can become easy. Unfortunately, it’s also the most ignored in training.

The most common rotator cuff injury is an impingement usually caused by a forward motion (such as a bench press). If you continue to perform movements after an impingement has occurred, the area will become inflamed and sore.

Recovery & Prevention

Unfortunately, rest is the only treatment for an impingement, but you can prevent rotator cuff injuries by incorporating two to three rotator-cuff-specific exercises with light weights into your shoulder program. Not only will this help you protect your shoulders, but you’ll also see an increase in your overall upper body strength.

In Conclusion

Whether you’re an athlete going through extensive endurance training, or a bodybuilder constantly punishing your muscles by pushing the limits of what our bodies are capable of, it’s essential to listen to your training pains. Proper pre-workout stretching, combined with effective post-workout supplementation and nutrition will help you avoid these issues in most cases. If, however, you’re simply over-training a particular area, give it a rest! Walking it off may feel like the tough guy thing to do, but how tough can you be with only one shoulder?

Selecting a great pre-workout supplement can be a daunting task and isn’t for the faint of heart. There are literally dozens of selections out there, for every gym rat you ask you’re likely to get a different answer from each one. Here we’ll breakdown the elements that make up a great pre-workout supplement so you can make an informed decision.

Caffeine

Pre-workout supplements give you a pretty huge advantage in the gym for a few reasons. First and foremost, they work on motivation and energy. Typically, not unlike an energy drink, the main ingredient is tried and true caffeine (methylxanthine). Whether it comes from a coffee, a caffeine pill or in the form of a pre-workout supp, this ingredient is a potent one that provides a long list of benefits.

Most importantly to your workout is its ability to stimulate your brain to get you motivated. Aside from waking you up and giving you mental energy, it has the effect of reducing your perception of exertion. Simply put, you’ll push harder because the weight actually feels less heavy than it normally would. The result – you’ll simply get more out of your workout, you’ll lift more, run harder and go longer. This is why (at least for a time) caffeine in elevated amounts was considered to be a banned performance-enhancing substance.

1-3, Dimethylamylamine or DMA

In the last few years, there have been additional stimulants introduced to further enhance this effect. They, like caffeine, work on increasing the secretion of norepinephrine (NE) by the adrenal glands. One of the most contentious of these is called 1-3, Dimethylamylamine or DMA for short. This ingredient is a chemical that was said to have come from Geranium extract, but this has been scientifically challenged scientifically both for and against. It has since been declared illegal in many countries and banned by certain sports organizations like WADA.

Hordenine, Synephrine and Octopamine

There are other key ingredients that you can rely on to provide a very similar stimulant action, Hordenine, Synephrine and Octopamine. All of these exert very similar stimulant actions and complement caffeine very nicely. Naringin is an ideal addition, as it extends the action of the stimulants by reducing the rate at which your body breaks them down. This increases the activity time of the stimulant and improves their effect.

Yohimbine

The one stimulant that is unique to the others and highly effective is Yohimbine. Unfortunately, this ingredient in illegal in Canada, but is very popular in US formulations. The advantage with this ingredient is that it is known to increase blood flow and act on specific fat receptors in the buttocks and thighs, generally lowering body fat. In terms of pre-workout supplementation, it produces a strong stimulant effect that tends to work well in conjunction with caffeine.

Aside from the stimulant effect so important to getting your head in the game, the elevation of norepinephrine also has a strong fat-burning effect. So, in addition to getting the mental focus and motivation critical to getting a good workout, you will simultaneously burn more fat. The mechanism of action is a liberation of stored fat in the form of long-chain fatty acids that can be burned by the body to produce energy.

L-Carnitine

The addition of L-Carnitine to your pre-workout supplement is an ideal complement to your pre-workout stack, but it should be taken between an hour and 30 minutes before you train (whereas your pre-workout absorbs very quickly and should be taken right before you train.) L-Carnitine in the body transports the long-chain fatty acids (LCFA) into the cell where the mitochondria burn the LCFA as energy. It is well known that mitochondria are the powerhouses of the cell, but less well known is how the supplementation of L-Carnitine supports this process.

Arginine

Arginine is a primary component of most of these pre-workout supplements, and for good reason. It has been a standard in medicine for increasing nitric oxide in cardiac patients for decades. Nitric oxide (NO) relaxes blood vessels and increases blood flow. One of the keys to Arginine is uptake and absorption. This is why you will often see blends of varied forms of Arginine to ensure that your body actually uses the Arginine for NO production. Another key factor of Arginine that is lesser known is its ability to help stimulate the release of growth hormone. Arginine also happens to be one of the substrates that your body uses to endogenously make Creatine.

Ginkgo Biloba, Ginseng and Citrulline

Ginkgo Biloba, Ginseng and Citrulline are top favorites and worth having in any pre-workout supplement – Ginkgo has 4,000 years of history behind its use and enhances blood flow and circulation. Ginseng exerts its effects primarily by enhancing NO release and as a result, makes an ideal addition to any pre-workout. Citrulline has an excellent track record of enhancing blood flow. In fact, there was quite a storm of news articles related to watermelon being an ideal fruit to eat (in large quantities) if you want to enhance erectile function. The key to that of course, is increasing blood flow, and watermelon (specifically the rind) has large amounts of citrulline).

Keys to an Effective Workout

• Great Taste (you have to love it, our you won’t use it).
• Good Stimulant (you have to be mentally ready for your workout).
• Caffeine (multiple versions are good – select the amount of stimulation right for you; everyone is different).
• Hordenine, Synephrine and Octopamine are excellent additions.
• Naringin (extends the action of stimulants).
• Good Pump (feeling the swelling of your muscles is a great motivator).
• Arginine from several sources.
• Ginkgo, Ginseng and Citrulline are great as well.
• The pump helps force nutrients and oxygen into the muscle.

If you talk to guys in the gym who have made pre-workout supplementation a part of their routine, you can get a real sense of why this category is so popular. Getting ready for every workout becomes a part of the ritual that makes every training session even better. When you’re getting ready to go to the gym – you want to get psyched, you want every workout to feel great, you want to forget the rest of the world and focus 100% on getting the results you set out to get. The whole pre-workout supplement ritual is a huge part of getting your head in the game and getting into the zone.

Choosing the perfect pre-workout that suits you best is a huge part of making sure that every workout is the perfect workout where you walk out of the gym knowing you nailed it.

Since the very first day that I decided to prepare for a fitness competition and immerse myself into the fitness industry, I knew my social life had been altered permanently. Before, like most people, I didn’t think twice about going to the movies and indulging in a large pack of Twizzlers, chocolate covered raisins or a bucket of buttery popcorn that could feed a family of five. There was no guilt involved in going to my favorite restaurant and ingesting nachos, followed by pizza and dessert. Attending a family party and eating everything on the dinner table was far from uncommon.

Make a conscious daily effort to have a “game plan” to ensure that you stay on track.

It’s no surprise that food is a significant part of our culture. Going to a Christmas party? Expect lots of food. Bridal shower…food, summer barbeque…food, co-worker’s birthday…cake, your birthday…even more cake. The list goes on, but the pounds don’t have to!

Tips for Making Fitness a Part of Your Social Life:

Going to the movies?

Instead of that buttery popcorn, bring 2-3 rice cakes (crushed) in a zip lock bag along with some spray butter. It’s a great substitute that will leave you feeling a whole lot better afterwards!

Attending a holiday party?

It’s always a nice gesture to bring a dish of food. This time, make it a healthy one! Use this as your “go-to-dish” if there are no other healthy options. If you didn’t bring a dish look for ‘staple foods” like chicken, shrimp cocktail, salad or mixed vegetables, etc. More often than not, these foods are always present at a holiday bash!

Going to a restaurant?

Don’t be afraid to be very specific with your waiter. Order your food plain and keep some hidden condiments in your bag. (i.e. spray butter, red hot, carb-free ketchup, Mrs. Dash seasoning, etc.) Call me crazy, but I’ve been doing it for years!

Having a night on the town with your friends at your favorite bar?

Instead of that apple martini, try one of my occasional favorites: Bacardi on the rocks, squeezed lemon, and a packet of Stevia!

Out shopping with a friend?

Always have some backup containers of protein powder and H20 in your car or purse. This way, if it’s time to eat and you’re still at your favorite store, you can easily add some water to your protein and sip away as you shop! Allmax has some amazing whey protein flavors that I count on every time I need a meal on the go: Chocolate, Peanut Butter Chocolate and Chocolate Mint Supreme are my absolute favorites!

Host a Party

Try to get your friends involved in your passion for fitness. Host a shake party and have your friends try different protein shake recipes. Here are some of my favorite shake recipes that I’ve introduced to my friends:

Java Protein Shake

Mix the following in a blender with ice:

• 1 scoop Chocolate Isoflex Whey Protein powder
• ½ cup low-fat cottage cheese
• 1 6oz. container plain low fat yogurt
• ½ cup berries
• 4 tbsp. brewed coffee

Peanut Butter/ Banana Yogurt Smoothie

Mix the following in a blender with water and ice:

• ½ scoop Peanut Butter Chocolater Isoflex Whey Protein powder
• 1 plain greek chobani yogurt
• 1 tbsp. all natural peanut butter
• 1 small banana.

Kiwi Stawberry Protein Shake

Mix the following in a blender with ice;

• 2 kiwis, chopped
• ¼ cup of unsweetened apple juice
• ¾ cup almond milk
• 1 scoop Strawberry Isoflex Whey Protein

There are many ways to keep yourself from straying away from your fitness goals. Always remember that failing to prepare is preparing to fail. Make a conscious daily effort to have a “game plan” to ensure that you stay on track. For continued support and motivation, don’t forget to drop by my fan page at www.facebook.com/NicoleCosta22 and say hi. If you have a favorite Isoflex Protein shake recipe of your own, I would love for you to share it with my fans and I.