My super healthy salad dressing recipe!!

-2tbsp organic apple cider vinegar 

-1tbsp olive oil

-1/2 tsp black pepper

-1/2 lemon juice

-Pinch of Himalayan Salt

Get Shredded With Intermittent Fasting!!

Intermittent fasting is a great way to maintain a lean muscular physique without having to eat all day. It forces the body to utilize fat as a source of fuel. Best of all, the results should be noticeable within days!! Intermittent fasting is not a fad diet and can be continued year-round. It is not optimal for mass gaining plans or if you are already very lean and shredding stubborn fat for a contest -- For optimal mass building techniques be sure to catch my next blog on "Cyclical Bulking!"

There are many health benefits to intermittent fasting like greater insulin sensitivity, boosts in metabolism and immune function and releases Human Growth Hormone in the body which keeps the body lean and ripped!

The key is to fast 16 hours. The fast is broken for 8 hours. Typically the eating window is 2-10pm or Noon-8pm--which ever works best for your schedule. It is ok to have Apple Cider Vinegar or lemon juice during the fast but refrain from any calories or food that spikes insulin (I.e. Carbs, protein) until it is time to break the fast.

Once it is time to break the fast the body is in a fat burning mode which allows you to eat foods that you enjoy. NOTE: the leaner you are the more you can cheat during eating window!! If the main goal is fat loss, eat clean and watch the pounds come right off!!

BIG ARMS! Part II: How to Maximize Triceps Size!

The triceps consists of three muscles; the long head, the medial head and the lateral head. The long head is the biggest muscle in the group, located on the inner side. The medial head runs underneath, and the lateral head is on the outside.

Similar to the biceps, we want to give the long head special attention in order to get maximum size. This being said, remember that all three heads of the triceps all work as a team; we are just putting emphasis on the long head first! The best way to target the long head is to get a good stretch in it before beginning each repetition. Exercises that hit the long head are any overhead tricep extensions.

Also, be sure to hit the lateral head as it will  round out your arm and give your tricep that aesthetic "horseshoe" shape. The best way to target this head is to do exercises that keep your elbows at your sides such as the cable press downs (palms down) and bench dips. A trick to getting a great contraction in the lateral head is to turn the hands outward at the bottom of a cable press down using a rope.

Many of the exercises that target the long head also hit the medial head, so most of the training emphasis goes to the long and lateral heads. Exercises that work the medial head are reverse-grip press downs and dips.

BIG ARMS! How to Get that Mountain Bicep Peak!!

In order to get that coveted bicep "peak" you have to focus on the long head of the biceps. The best way to hit the long head is to do exercises with the arms back such as the Incline Bench Dumbbell Curls, Close-Grip Barbell Curls, or Drag Curls, etc. Focus on getting a really good contraction at the top and controlling the weight all the way down.

Make sure not to neglect the short head! The best way to target the short head is doing curling motions in front of the body. Example: Wide-Grip Barbell Curls, Concentration Curls and Preacher Curls. It is important to train each head every time you train biceps! The long head will give you the peak and working the short head will give your arm some thickness. Always begin the workout with the muscle group that is lagging the most while your energy levels are still high!

The Best Form of Creatine to Use

Creatine is a safe and effective supplement to take daily. It does not have to be cycled off. I recommend it to both my male AND female clients!

The most common type of Creatine is in 'monohydrate' form. It is the most studied form of Creatine because it has been around longest. It is effective but there are many cons with it--because of this I choose to get my Creatine in 'Hydrocloride' or 'Nitrate' form.

The reason I don't like Creatine Monohydrate is because it doesn't mix well which holds water in the intestines causing bloating or even diarrhea! It requires a loading phase of 5-7 days of taking 5 grams 5 times a day. Ain't nobody got time for that! After the loading phase you then would take 5 grams pre-workout and 5 grams post-workout.

A better solution is taking the more concentrated forms such as Hydrochloride or Nitrate. It is much more soluble and therefore doesn't give you those unwanted digestion side effects and there is NO loading required! Also, instead of taking 5 grams pre and post workout, with these you only need 2 grams pre and post!

Make sure to supplement with creatine to get the most out of each workout and have a quicker recovery time!

What You Never Knew About BCAAs!!

BCAAs or Branch Chain Amino Acids is a beneficial supplement to use for anyone that trains intensely. Most lifters use the supplement post or intra-workout but I'm going to share with you the benefits of taking BCAAs before, during and after intense training in order to stay in an anabolic state (muscle growth).

There are three amino acids that make up the BCAAs: Leucine, Isoleucine and Valine. Typically you want to get a higher ratio of Leucine; 2:1:1 ratio.

BCAAs are unique because they don't get utilized by the body like the other aminos.They go directly to the muscle instead of having to be broken down by the liver.

-For PRE workout Leucine is utilized by the body to produce energy
-For POST workout Leucine boosts muscle protein synthesis

-Valine blocks Tryptophan (which causes you to be sluggish or tired).

You can see how this is a great supplement especially for those who train intensely or on a calorie restricted diet.

Secret Guide to Living Healthy and Disease-Free!!

When it comes to your health, your overall pH balance is extremely important. This determines whether your body is in a healthy state of alkalinity or overly acidic and possibly in danger. Experts say that disease can not exist in an alkaline state!

Everything we eat or drink affects our pH. Some foods make us more acidic while others make us more alkaline. In general, animal based foods such as meat and dairy products are acidic, while plant-based foods like fruits and veggies are alkaline. We do need both acid and alkaline foods in our diet, though the convenience factor of fast-foods and processed foods have made many of us overly acidic. Here are some ways to make sure your body is alkaline: 

1. Drink a fresh green juice every single day.
2. Drink the juice of half a lemon squeezed in a glass of warm water first thing in the morning (citrus fruits seem acidic but are actually very alkaline!)
3. Eat a diet full of nutritious and alkaline vegetables and fruits.
4. Stay away from all processed foods and fried foods which are extremely acidic.
5. Avoid refined sugar like the plague, fresh fruits are okay.
6. Drink quality water such as purified water or even better, fresh spring water (tap water usually has fluoride in it and is very toxic to the body, which your dentist may not tell you.)
7. Use natural household cleaning agents such as diluted apple cider vinegar.
8. Use natural bath and body product such as shampoo, conditioner, body wash, soap, toothpaste, mouthwash, lotions, facial creams and make-up. Commercial ones are made with chemicals that have a massive toxic load to the body and make you acidic.
9. Eat more plant-based foods and opt for only grass-fed, organic animal products.
10. Include more wheat grass, barley grass, kelp, cayenne, chlorella and spirulina in your diet.
11. Mix ½ tsp of baking soda in a glass of water and drink daily .This may be the most effective and easiest way to bring your pH level up in alkalinity, so give it a try.

EAT YOUR MEDICINE!!