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Learn from Athletic Injuries to Stop Pain Now

Injuries by athletes can be brutal or minor…

Think about the knee for example, you know someone with the dreaded ACL tear. Usually they were playing soccer or football and it just snapped. You fell to the ground in agony and the game paused until you whimpered off the field.

Injuries are a horrifying occurrence during any moment. The bad part about injuries is that it reduces your ability for a period of time, or worse — you may never regain the stability you once had.

Keys to Injury Prevention

During intense sessions of strength and conditioning, the risk for injury is present. Almost any untrained individual (read: average person) would risk serious injury during intense training. Smart athletes must condition to generate force through a superior range of motion. They will be present when called upon to dominate in their way of life.

1. Warm up before activity.

Don’t try going from 0 to 100 miles per hour in ten seconds on a residential street. That’s just asking for disaster. Unless you are me.

Like everything in life, it’s best to get warmed up before you get to the really good stuff. While weight conditioning can bring you toward climactic personal achievements, the gradual movement before exercise is key to a big bang.

2. Stay hydrated

I like caffeine pre-workout and I do intend to maintain proper fluid balance.

With an electrolyte formula like 40,000 Volts mineral drops, my muscles can continue to fire and activate optimally. Dehydration confuses and weakens muscular force potential. If attempt to generate force while dehydrated, you’ll lose your balance easier and risk tearing soft tissue at whatever joint.

Drink water often.

3. Own Inflammation with Diet

Think about as your breathe right now. Why do you do it? To an extent, we can consciously control it but it comes natural because we need the oxygen. With all this oxygen, every single breathing animal must deal with oxidative stress on a daily basis.

To compare oxidation to someone in daily life, imagine an old rusty vehicle. The rust is the oxidation. This rusting or damaging process will occur in every person but can be put into healthy balance by consuming an anti-inflammatory diet.

Antioxidants protect the body’s systems from being damaged by oxygen-related chemical reactions in the cells. By eating fruits and vegetables, you will get a healthy supply of antioxidants.

I eat a ton of sweet cherries to help recover my muscles and keep my joints healthy. The tart cherry antioxidants are one of the best sources of anti-inflammatory support for the body.

You could write an entire library on food and physical degeneration. There’s only one real secret.

Consume foods and herbs with a wide range of colors and natural pigmentation. For example, Salmon (pink astaxanthin) with Turmeric spice (orange curcumonoids), red cabbage (purple betalains), kale (green chlorophyll and carotenoids) and avocado (liver protector glutathione).

Dinner is served

More on this topic later…

And more, stay tuned.

Nutrition, Immunity, and Digestion Sports & Athletics
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Big Three Nutritional Benefits of Wild Salmon

Sockeye fresh!

Buy salmon by the whole fish and save on what you get. With benefit in mind the price can be worth it.

The Benefits of Salmon:

1. High quality protein

The meat of salmon is loaded with essential amino acids in the perfect ratios.

Top notch filet

In addition to being a high quality protein source, salmon also delivers many other significant nutritional benefit. Such as…

2. Essential Fatty Acids (Omega-3’s)

Most people talk about Omega-3’s using acronyms ALA, EPA, DHA.

These healthy fats are beneficial and required for life.

The following parts of body are benefited by Omega-3’s:

  • Central Nervous System
  • Muscoskeletal System
  • Immune System
  • Cardiovascular System
  • Lymphatic System
  • Blood Glucose and Insulin

Omega-3’s benefit the entire system

Omega-3s are highly supported by professionals in nearly all branches of health.
Salmon delivers!

3. Astaxanthin: The ultimate antioxidant?

Asta-what? Yea, but its getting more popular now that Dr. Oz talked about it. Actually, it is widely regarded as one of the most functional antioxidants from food.

Astaxanthin strengthens living force

Salmon stores astaxanthin in the meat and that is responsible for the red-pink color of salmon. In humans, after we digest the salmon, the astaxanthin preserves the entire body against free radicals and other stresses of life.

BONUS for SKIN

After astaxanthin has circulated through the body, it will then be stored in your skin. For people wanting the best summer skin, eat a lot of salmon.

Salmon protects against sunburns and promotes healthy tanning. So get some sun!

Nutrition, Immunity, and Digestion
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3 Fat Burning Super Foods to make you Feel Great for Summer!

Super Foods to fuel the active lifestyle.

You should always include Bang-for-the-Buck natural foods that satiate, detoxify, and rebuild.

Listed below are three powerful nutrient dense foods  — their function is multi-purpose and their benefit can be felt from head to toe. Today, I bring awareness to the following foods as part of an empowered lifestyle.

THE LIST BEGINS…

1. Cherries

Welcome to an adventure of natural proportions. I invite you along in this tale of the Cherry — one of the planet’s tastiest natural healers.

A vibrant red hue, antioxidants in the cherry skin are responsible for many health benefits of this tart pleasure. Cherry lipstick or even the tantalizing tongue twister of cherry stems has significance in our culture. Actually, the color of the cherry is so attractive that attention grabbing lips tempt even the strongest of dispositions.

The signs are out there: embrace the cherry, for it is precious. The cherry represents youth — a time before stress and reality begin to take its toll on our mortal bodies. My friends, the cherry is the spark of life which explodes of powerful antioxidant, anti-inflammatory, and anti-aging properties.

Benefits of Cherry Success:

  • Phytochemical antioxidants with strong anti-inflammatory effect in the body.
  • Effects promote healthy joint function
  • Hastens recovery from training, workouts, and reality of life.
  • Sweet, delicious and sexy (you will be).
So go forth and revel in this feel good summer food. Enjoy fresh cherries or frozen.
For an easy post-workout meal, combine frozen cherries with greek yogurt — fantastic!

2. Swiss Chard

Swiss Chard is PACKED with vitamins and minerals, and that isn’t even the main benefit. 

Nutrition experts support the idea of consuming fruits and vegetables in colors “like the rainbow.” Take a look at Swiss Chard — it combines nature’s most powerful colors in one.

The leafy Green, representing ability to synthesize energy from the sun.

Yellow with its power to protect the skin and bring warmth to my flow.

Red... the color of my blood — a force in my veins that compels life.

Take your imagination forward as you discover and re-discover…

The Top 5 Benefits of Swiss Chard

  • Contains a very good amount of Vitamin K, Vitamin A, Vitamin C, Magnesium, Manganese, Potassium, Iron, Vitamin E, and Dietary Fiber.
  • Delivers over a dozen phytonutrient antioxidants that work in synergy to protect billions of cells in your body.
  • Weight loss, more than fiber. Swiss Chard has a beneficial effect on blood sugar to support fat loss.
  • Powerful detoxification support, Chard makes your skin beautiful and liver strong.
  • Bone health. Chard is LOADED with Vitamin K, which prevents bone breakdown. The leftover Vitamin K  is converted by friendly bacteria into Vitamin K2 — and that promotes collagen and bone integrity.
If you are a person who consumes Swiss Chard, I consider you a friend and you may dine at my residence.
Now on to the next and final Super Food…

3. Whey Protein

Lets get one thing straight though…

Whey Protein IS natural. It is simply the protein molecules which have been separated from milk. As a consumer, you should be considering the type of protein extraction methods utilized by your protein brand.

Whey is the byproduct of cheese production.

Like most natural foods, lower heat preserves a greater nutrient density. For the highest in quality, get ‘Cross-flow Microfiltration’ Whey Protein Isolate (WPI).

Whey Protein can be taken at any time during the day.

So lets get to the benefits of Whey Protein:

  • Why Protein contains a balanced amino acid profile with significant amounts of the muscle-preserving BCAA’s.
  • Immunoglobulins naturally occur in whey to promote a healthy immune system and preserve integrity.
  • Contains all essential amino acids, which are synthesized via enzymatic processes into the essential components of the body as well as neurotransmitters in the brain and gut.
  • Whey Protein promotes healthy hair, skin, and nails.
  • Easily digestible and well absorbed in the body.
  • Convenient and cost-effective method to increase protein in your diet.
My friends, it is vital that you understand the importance of Whey. In its natural form, Whey has been used as a medicine and vigor builder for thousands of years.
The tribe which comes together for its ‘daily whey’ shall grow strong and resilient to both disease and invasion.

Eat Food for Sensational Fat Loss!

If you want real results fast, you have to eat MORE of the good stuff. For the sake of this post, I don’t care how much junk food you’re eating. Right now, all I care about is how much good food you consume.

How many superfoods entered your mouth today?

It’s an opportunity cost and you only get one chance every-time hunger strikes.

Maybe you’re just afraid that you’ll never want to go back…

Progress is to Eat with Purpose!

Stay tuned for more posts featuring the benefits that food can offer you.

Nutrition, Immunity, and Digestion Weightloss Now
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Why do Most People Give Up on their Fitness Goals?

A valued reader emailed me:

Hey andre, i’ve been following your blogs for a long time now, honestly I want to get fit and all the health benefits of nutrition and exercising. But sadly I’m one of those people who has been inconsistent, but I made it a mission that this time onward I would stay consistent.

My regular work out right now (for 4 weeks), is doing P90X strength workout videos 3 times a week (every other day) with pull up bars, dumbbell up to 20 lb. And I would jog on the days I don’t work out. Even trying to keep my consistency, I still miss a work out or not jog on days i should during the week.

Getting started is easy… sticking with it isn’t.

We’ve all been there. We felt that we needed a change in our lives and for a week we do a really good job at it. But then slowly our bad habits start kicking in again and then we end up losing all that progress we made.

You need (the right kind) of Motivation.

Motivation can be described as the reason you do something and inspiration is the stimulation that compels you to become motivated.

Inspiration is motivational.

So the best way to get motivated is to focus on that which inspires you.

I am inspired by people who take it to the next level. Each video below demonstrates strength, discipline, and using goals for advancement.

You will notice that each competition is part of a greater movement relating to human ability. For example, whereas gymnastics and calisthenics are art forms which requires mastery over one’s body, strongman and powerlifting are more about brute strength over heavy objects. And in bodybuilding, you train only for aesthetics and appearance, but in crossfit you train in order to complete exercises against the clock.

I believe that anyone interested in a healthy, balanced lifestyle can gain value from every physical discipline. When you feel inspired by another person or a way of movement, consider the type of effort and training required for that person to get to such a point of accomplishment.

1. POWERLIFTING

2. STRONGMAN

3. BODYBUILDING

4. OLYMPIC WEIGHTLIFTING

5. FREE RUNNING

6. GYMNASTICS

7. CROSSFIT

8. CALISTHENICS

GOAL SETTING

Have clear goals: it is the #1 form of empowerment.

The Fun is in the Training itself.

Eventually you realize that getting a six pack abs for the sake of having six pack abs is unsatisfying and boring.

However, when you are able to look forward to the time you spend training, you know you’ve reached a good spot in your goal setting. You should have fun while lifting weights and exercising… and if you’re not having fun, then you’re not doing it right.

Focus on realistic goals. Then set mini-goals, and then set mini-mini-mini goals. For example, a very minor goal might be “I will eat 1 cup of broccoli today” and that’s all you focus on. At the very moment that you consume 1 cup of broccoli, you will have attained a level of success, which will lead to greater levels of success. It will open the doors for whatever you want to achieve in your fitness goals.

When you are inspired, You become inspirational.

I know it because I see it.

People who glow of inspiration are the very people who inspire others, without even trying. The reason I blog is because you inspire me. I am dedicated because my gut feeling has me moving forward more days than not. I hope that you find the inspiration that has meaning for you, and to GO WITH IT!

If you want it, go out and get it.

You just gotta know WHAT you want!

Physical Fitness by Dre Weightloss Now
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Top 9 Resources for Strength, Conditioning, Fat-Loss, and Muscle

I’m no guru — just passionate about the pursuit of strength.

There are a lot of valuable resources on the web, so I’m going to take a moment to point some out.

1. Testosterone Nation: T-nation.com

This is the primary website that I have followed over the years. It has a strong base in bodybuilding, but also provides significant resources for athletic training, powerlifting, nutrition, and all things related to Strength and Conditioning.

The magazine has new posts regularly and a library of archived posts with information that can take your training to the next level. It is funded by the Biotest supplement company, but the free content makes the advertisements worth it.

It is definitely geared towards men, as some of the articles have scantily clad women, but the majority of the content provides superior information.

2. EliteFts.com

Elite fitness training systems is a Powerlifting website. It is run by some of the biggest baddest powerlifters in the country. They sell a wide array of high quality training equipment and provide good business practice. I have spent hundreds here on strength training tools (dip belt, blast straps, fat grip, etc) I have been very pleased with the results.

The articles are written by coaches, powerlifters, and personal trainers.

3. Crossfit resources

Crossfit has been highly influential in the “people who train for purpose” scene. They are very in tune with exercise physiology and nutrition. While the intensity of some of their workouts may or may not be safe for certain individuals, people who are serious about taking their training to the next level will appreciate the value that crossfit has to offer.

Some of the articles written for crossfit have been a fantastic inspiration for me, especially relating to lifts such as the Turkish Get Up and many more.

4. DragonDoor

This is a mainly a strength based website strongly influenced by kettlebell training. Flexibility, power, and strength resources are what you will find here. Keep in mind that most kettlebell exercises can be done with a dumbell or barbell as well. The training philosophy provided will help you become a strong, tough athlete with a lot of power, endurance, and injury prevention.

5. Power Athletes Magazine

At Power Athletes Magazine, you will find everything from modern day gymnastics training to techniques of old time strongmen. All of these training methods apply significantly to the development of strength and power.

6. Beast Skills

If you want to be a badass, you need Beast Skills. This is authored by a guy who is super passionate about strength and provides very valuable resources on how to develop the strength and skill to achieve amazing feats with your body.

7. Iron Magazine

This is a bodybuilding website, but I’ve found that there is a lot of valuable content for anyone in the weightlifting scene. You will find exercises, routines, and discussions about all things related to the iron game.

8. Strong Lifts

Authored by another passionate, knowledgeable writer, this site has evolved from a simple blog into a hub for safe and effective weight training. You will find great resources on technique with videos, effective exercise programs, and nutritional information. For a real focus-on-the-basics about weightlifting, you need to check this site out.

9. ExRx.net

With a huge exercise database containing videos showing proper technique, you can also learn a lot about muscular anatomy, physiology, and everything else related to strength training. This is an extremely valuable resource that is simple and easy to navigate.

The knowledge is out there, its your choice to seek it.

I want to say that my knowledge of strength training is very strong, but even I know I have lots to learn. I hope that the resources I have provided for you will help you gain greater perspective and inspiration.

You haven’t reached your potential yet, and if you’ve plateau’d — you just need to learn more and apply it.

Good luck!

Physical Fitness by Dre Sports & Athletics