What’s the Contrasting Water Technique?

Bring your circuit training into the shower with the Contrasting Water Technique. This therapeutic recovery technique helps reduce post workout muscular inflammation and provides instant soothing relief. Moreover, the Contrasting Water Technique helps to prevent post-shower dry skin and hair, decrease blood pressure, and provides refreshing stress relief. Here’s how it works:

1) Begin with 1 minute showering under hot water.

2) Transition to moderately cold water for 60 seconds.

3) Repeat and use shampoo/conditioner/bodywash while the shower is hot (60 seconds).

4) Rinse yourself off under cold water for 60 seconds.

5) Hot water for 60 seconds.

6) Cold water for 60 seconds.

7) Repeat steps 5 & 6 two more times (or until satisfied).

8) Always end on cold water.

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This whole process takes about 10-15 minutes. I mention to suds up while the water is hot because this is when your pores are open. Rinse under cold water to close your pores and keep your hair from drying out. End the Contrasting Water Technique on cold water to keep your pores closed, your hair and skin from getting dry, and provide soothing anti-inflammatory relief to your sore muscles.

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The 25% Rule to Improving Performance

EXOS, an adidas sponsored company and leader in sports performance & corporate wellness, broke down the idea of training into four main components: Mindset (25%), Nutrition (25%), Movement (25%) and Recovery (25%). They are equally important and neglecting one will lead to a less effective training program. The only catch is that you HAVE to give each component 110% to be successful.

exos components nutrition recovery movement mindset performance1. Mindset

Do you have a generally positive attitude in the gym? What about on the field? What about at work? What about at home? Your mindset is the first step you must conquer in order to be successful. Are you prepared for change? Do you believe that you WILL succeed? These are all important questions to ask yourself and your answer should be YES to all of them. Do you know WHY you’re starting your program (and when I say program I really mean lifestyle)?

2. Nutrition

Are you fueling your body for performance inside and outside the gym? Are your meals made up of a variety of colors? Are you confident that your meals are consistent with a healthy lifestyle, with the ability to prevent disease and improve performance? Probably the most important question I can ask you is…do you know how to prepare meals? If not you could find easy tutorials online. Anybody can meal prep, it’s super easy. I use my 6 Pack Bag to store my meals, gym clothes, and supplements for the work day. It only takes me 15 minutes tops per night to prepare for the next day. This way I’m always on track and all of my meals are portioned correctly.

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3. Movement

Does your routine meet the needs of your goals? Are you addressing your weaknesses and tackling them head-on? Do you change your exercises, in some way, every few weeks? Do you have a warm-up routine, a cardio routine, a strength routine, a recovery routine, etc.? It’s important to focus on addressing every aspect of training, not just hypertrophy and aesthetics. To piggyback off that last note, make sure you’re training for the sport you’re in. If you don’t have a sport then train for life. If you’re a powerlifter then obviously the majority of your training should focus on core strength and power. If you’re a bodybuilder then you train for hypertrophy, symmetry, aesthetics, etc. If you’re like me and you just want to be in above average, incredible shape with a lot of definition, power, size, but not in a competitive way, then your routine should include strength, endurance, calisthenics, and recovery.

4. Recovery

Are you always feeling tired and overworked? Do you sleep at least 6 hours per night? It’s time to focus on recovery. Not just of your body, but of your mind. Recovery means soothing muscle pain, decompressing mental stress, recollecting your emotions and feeling at peace.

If you answered “no” to any of the questions I asked in my points, then take some time to address that component. Maybe you need to focus more on recovery, but that doesn’t mean you should neglect movement to achieve better recovery. Balance is the key to success. Use these 4 components to improve your performance in all aspects of life.

The 4 Best Ways to Heal Sore Muscles

If you want to feel physically and mentally prepared to perform at your absolute best every day, whether in the gym or in the office, you need these recovery techniques in your life.

trigger point therapy massage deep tissue1. Trigger Point Therapy

Invest in a Trigger Point roller, Tiger Tail, Deep Tissue Massage or even just a $5 lacrosse ball. Use any of these items/services to roll out the tight knots in your muscles. This recovery technique will increase bloodflow to your muscles, enhance mobility and it’s also a terrific stress relief. Think about it, the only thing keeping you from getting a massage every day is the $60+/hour. Why not invest less than $60 and give yourself a Deep Tissue Massage every day for the rest of your life?!


stretch sore muscle recovery2. Static Stretching

This is the easiest
recovery technique to do every day and probably the most popular when it comes to alleviating sore muscles. It requires absolutely no equipment which means no investment. At the very least just stretch out your hips, glutes, hamstrings and quads for 10 minutes every day and you’ll notice amazing lower back pain relief and better mobility throughout the day.



3. Dynamic Stretching

While it isn’t as easy as Static Stretching, Dynamic Stretching is ultimately better for overall performance and injury prevention. 5-10 minutes per day can make a big difference in your daily movements.

seduction.jpg4. Sleep Position

This is the easiest recovery technique: Take note of how you sleep. Is your lower back always uncomfortable? You’re probably sleeping on your stomach a lot. Try sleeping on your back or on your side for joint and lower back relief. Is your right shoulder always tight and sore?  You probably always sleep on your right shoulder

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Can Vitamin C Help Heal Your New Tattoo?

When you get your fresh, new tattoo you might want to consider upping your dose of Vitamin C to help truncate your recovery time. You probably lather on the A&D ointment for a few days but have you ever considered adding Vitamin C to that mix? Vitamin C, or ascorbic acid, plays a vital role in generating and repairing connective tissue. Here are some key points to consider.

1. Vitamin C + Amino Acids = Collagen

The main structure of collagen, or connective tissue, is ascorbic acid, proline and lysine. If you have a Vitamin C deficiency, then you’ll subsequently have a collagen deficiency. That means you won’t be able to repair connective tissue as efficiently and heal that tattoo wound.

2. Great Sources of Vitamin C

There’s a large selection of Vitamin C sources to choose from. When I got my tattoo work done, I ate bell peppers during my recovery time because just 3 mini-peppers packed nearly 300% DV of Vitamin C. You can also choose:

Oranges, Vitamin C Supplements, Kale, and Strawberries.

3. Focus on a Complete Recovery

For the best results, make sure you’re using every resource possible to encourage  fast and easy recovery. Protect your new tattoo, stay hydrated, and feed your body the nutrients it needs to rebuild that skin damage. I generally increase my Vitamin C intake, drink extra water, slightly increase my protein & BCAA intake, and try to keep it out of harm’s way.

Final Note

Vitamin C is a critical element to collagen synthesis. As far as I know, there’s no evidence that it DOES repair wounds faster in higher than normal doses. But, research shows that it is necessary to repair wounds. So, don’t consume as much Vitamin C as you physically can after you get a tattoo. Just make sure you’re getting the amount that your body needs (and maybe a little extra for good measure).

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4 Keys to Faster Recovery

The road to recovery doesn’t have to be long and painful. It can actually be an enjoyable experience while you progress towards your goals. There are 4 things you need to do in order to recover faster and more effectively after your training. Working out is going to damage the muscle tissues (in a good way) and now we need to rebuild them. These 4 keys to faster recovery are going to alleviate the soreness, reduce the amount of time you spend being sore, and also help you recover mentally. Here they are:

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1. Eat Well

Make sure you’re supplying your body with the nutrients it needs to rebuild your muscle tissues, replenish your glycogen stores, and keep your mind sharp. Trying to recover without taking in the right nutrients is like trying to rebuild a house with duct tape. You need the right supplies and the right amount of supplies.

2. Barrel Roll/ Massage/Trigger Point

It doesn’t matter so much which one you do, as long as you’re doing some sort of deep tissue massage technique. This can be painful but it’s ultimately going to save you hours or potentially days of having to walk around feeling tight and sore. If you can’t afford (or don’t want to buy) deep tissue massages you can do it yourself using a barrel roller or using trigger point techniques.  You’ll feel incredible after, you’ll have increased mobility and more fresh blood flow to the muscle.

3. Static Stretches

I don’t use static stretching as a warm up technique because it’s nowhere near as effective as dynamic stretching. But, as a recovery technique it works very well. I only spend maybe 5-10 minutes doing static stretches but I consider them to be a critical key to reducing fatigue throughout the day.

4. Sleep

This shouldn’t be taken lightly. Make sure you’re getting as much sleep as your body deems necessary per night. For some people, 6 hours is enough to feel refreshed, others might need 8-10 hours. Sleeping also reduces mental stress which can seriously stunt your progress due to the cortisol release associated with stress.

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