Short workout video with trainer Robbie MacDonald of Nova Physiotherapy

Here's a short video of me training under strength trainer, physiotherapist and fourth degree TKD black belt Robbie MacDonald of Nova Physiotherapy.

Video filmed by Mike Muir of Lokol Klothing at Goodlife in Burnside, NS

My Favourite Early Morning Pre-Workout Meal

I often split my 6am morning routines up into one day cardio, one day strength and conditioning. I generally do my cardio on an empty stomach for 60-90 minutes consuming only BCAA's after I hit the 20 minute mark. This allows me to tap into my fat stores quickly while minimizing the breakdown of muscle.

On my strength and conditioning days pre-workout nutrition is very important and can be a bit strained unless I want to get up very early (which I don't!). One of my favourite pre-workout meals when in a rush is the following oatmeal recipe:

1/2 cup Quick Oats
1/2 scoop protein powder
1/3 cup Greek Yogurt
1/4 cup unsweetened Almond Milk
1/4 cup water
1/4 cup frozen blueberries
1/4 tsp cinnamon
Pinch of Lo Han Guo or Splenda

Basically I mix all ingredients together except the blueberries and yogurt then I microwave for 1 min, stir, then microwave for another minute. Once the oatmeal is fully cooked I add in the frozen blueberries and yogurt then eat! This meal takes about 5 minutes to make in total and is more than enough nutrition for a tough workout, but is easy on the stomach and can be eaten as little as 15-30 minutes before a workout. This meal contains a great balance of nutrients such as slow acting carbs and protein to not only kickstart your metabolism, but also to keep you full of energy for your workout while keeping you anabolic until you can get a bigger meal later on. I will also often take a pre-workout supplement such as Jack3D to give me that morning kick I need to get going.

Nutritional Information:

258 Calories
30g Protein
30g Carbs (only about 6g sugar)
2g Fats

Blueberry Pumpkin Pie Protein Pancakes

It's no secret that I love protein pancakes, so when WBFF Pro Celia Hodder gave me her recipe for Pumpkin Pie Oatmeal, I immediately started to ponder how I could turn this recipe into a pancake somehow, and here it is!

You can find Celia's original recipe on her Facebook fan page by clicking here

This recipe is very similar to my original protein pancake recipe with only a few changes.

Ingredients:

3/4 cup Egg Whites
1 Brown Egg
1/4 cup Oats
1/4 tsp Cinnamon
1/8 tsp Nutmeg
1/8 tsp Allspice
1 tsp Flax Seed
1/2 tsp maple extract (optional)
1/3 cup pumpkin puree
1/4 cup Blueberries (fresh is better, frozen works too)
No Added Sugar Old Tyme Maple Syrup
Cooking spray

Directions:

• Pre-heat non-stick frying pan on medium heat with cooking spray
• Combine all ingredients except blueberries in a blender. Blend on high for 30-60 seconds or until mixture is consistent. Because of the thickness of the pumpkin puree you made need to blend longer than regular pancakes.
• Pour mixture into pre-heated frying pan. Add blueberries carefully by hand until distributed evenly along surface of pancake
• You'll know one side is done when the mixture no longer moves a lot when you tilt the frying pan. At this time flip the pancake.
• Cook for 2-3 minutes until side is done, then flip again to make sure the top is fully cooked.
• Cut into 6 pieces like a pizza and top with 1/8 cup maple syrup
• Makes one large pancake. Use smaller pans to make more than one pancake out of this recipe.

374  Calories
33g protein
38g carbs
10g fat with only 1.5g saturated fat

Supplements, supplements, supplements...

It's no secret that health supplements can benefit everyone from sedentary adults to elite athletes. The supplement industry is continually growing and higher quality supplements are popping up all of the time with more and more uses.

I personally use an array of supplements both in training camp and out. Although a lot of people may believe some supplements are more of a placebo than anything, I think it's important that everyone know what they are taking and why, as well as listen to your body and see which ones work for you.

I am by no means an expert on the subject and am continually learning as I improve myself and continue in my sport, but I have found gains in using these.

Here's a list of the supplements I take and a brief description of them:

• Jack3D - Jack3D is a nitric oxide pre-workout formula created by USPLabs. Jack3D is packed with creatine, beta-alanine, caffeine, AAKG, Geranium Stem and more. The only issue is, Jack3D has been discontinued due to the Geranium Stem as it has not been approved by the FDA as safe for sport. Although I personally think this decision is bullshit what can we do? It has been rumoured that Jack3D will be reformulated and re-released, however the chemical name for Geranium Stem is "1,3-Dimethylamylamine" hence the "3D" in the name, so I'm not sure how they will continually marketing the product with the same name and no Geranium, or with a new name completely. If you are interested in trying or purchasing Jack3D my supplement store, Collision Sports has a limited inventory. Contact us at sales@collisionsports.ca or 902-452-9260
• Opti-Men - Opti-Men is a high potency multi-vitamin by Optimum Nutrition. This multi has a huge profile of high quality vitamins, minerals as well as extras such as digestive enzymes, aminos and more. The only issue is it is said that Opti-Men are not safe for those under 18 as there is an ingredient called "Orange Triad," a digestive enzyme which is not safe for the young.
• CLA - Conjugated linoleic acids, or CLA is a group of linoleic fatty acids primarily found in beef, lamb and milk in small amounts that when ingested are believed to increase the body's ability to metabolize fat within the body. The science behind this is that our body requires a certain amount of CLA to run at an efficient rate and our modern diets don't provide a high amount of CLA naturally. Many studies suggest that CLA does not necessarily help get rid of fat that is already present in the body as much as it decreases the fat accumulated while taking the supplements. There is a lot of speculation around this supplement and it is not to be considered a "magic diet pill," rather it is an aid and another tool in the journey to a leaner body mass.
• Cal-Mag - Cal-Mag is a combination of calcium, magnesium and vitamin D and often contains other minerals such as zinc, copper, manganese and more. There are many benefits to this supplements including improved bone density, nerve transmission, muscle contraction and more. I personally take it because when in training camp I'm often training 4-5 hours per day, with the first 1-2 hour session in the morning, and another 2-3 hour session in the evening. Because of this my body is under a lot of stress and requires more vitamins and minerals than the average adult. I find when training heavily I'll get severe cramps and spasms. It's been found in studies that muscle cramps are often due to dehydration, low potassium and/or a deficiency in calcium and magnesium. Once I added Cal-Mag to my diet I found the spasms and cramps nearly gone. I don't take the full suggested serving as my diet and other supplements do offer some of the required amount already, but analyze your intake and see how much you need to remain balanced.
• Glucosamine and Chondroitin - Glucosamine and chondroitin are two molecules found within our joints. They are used to lubricate and repair the joints while decreasing inflammation from everyday stress. As an athlete, especially in MMA, our joints are taking a beating everyday and extra assistance is needed. Glucosamine as a supplement is derived from shellfish and those with an allergy should consult a physician before taking.
• Aminocore - Aminocore is an intra-workout formula (meaning to be ingested while training) by Allmax Nutrition which consists of branch chain amino acids (BCAA), B vitamins and zero calories. During a workout our muscles take a beating and begin to breakdown. To avoid this breakdown and increase repair, recovery and the building of new muscle, amino acids are needed. Amino acids typically come from the breakdown of protein but are able to be taken in the form of BCAA's. By ingesting an intra-workout formula while training you increase the muscle synthesis and speed up the recovery and building process while minimizing catabolism. Typical formulas also contain little to no calories which allow you to continue to build muscle while burning calories.
• Isoflex Whey Protein - Isoflex Whey Protein is a brand of whey isolate protein powder by Allmax Nutrition. Whey isolate is a lean form of protein which will assist in the repair, recovery and building of muscle. Whey protein powder is also the best form of protein to be taken post-workout as it is quickly digested and transported to the muscles, again speeding up the recovery process. Whey often comes in many brands, flavours and portions, however be sure that you pick a high quality isolate such as Isoflex, as many forms of protein are cheap or less pure and will cause problems such as constipation, gastric complications and more.
• ZMA - ZMA, or Zinc Monomethionine Aspartate is a combination of Zinc, Magnesium and Vitamin B6. ZMA as a supplement is designed to be taken at night time to increase in quality sleep and hormone regulation. Athletes often experience disrupted or low quality sleep while in heavy training and this is sometimes due to low zinc and magnesium levels. ZMA is also believed to increase testosterone and growth hormone levels naturally, however these finds have received a lot of speculation. ZMA should be taken on an empty stomach and not around the same time as calcium, which blocks the absorption of zinc.
• Melatonin - Melatonin is a hormone excreted from the pineal gland which aids in sleep duration and quality and is also available in a supplement form. It is not physically addictive however it is recommended that it not be taken longer than two weeks at a time as there are risks of psychological dependence.

These are the supplements I'm taking while in training camp. I often switch up, add or take away supplements depending on what my goals and interests are. I have also taken Anabolic Prescription by Rivalus, which is a great testosterone booster, natural GH releaser and ZMA combination, as well as creatine monohydrate, and sometimes dextrose in my post-workout shakes.

If you would like more information regarding supplements or are looking to purchase any I am opening an MMA Gear, Apparel and Supplement store in late November 2011 called Collision Sports Ltd inside the new Titans MMA and Boxing location on 3200 Kempt Rd in Halifax, NS. I can be reached at 902-452-9260 or ricky@collisionsports.ca

The Perfect Blueberry Banana Protein Pancake

After three years of making protein pancakes, first introduced to me by TogetherFit owner Josh Rioux, then reaffirmed from the Anabolic Cookbook by Dave Ruel, I feel I have officially perfected the protein pancake to my own standards and have gotten a consistent, delicious pancake with a great nutritional profile :D

Ingredients:

8oz Egg Whites
2oz Quick Oats
1/4 tsp Cinnamon
1 tsp Flax Seed
1/2 Banana
1/4 cup Blueberries (fresh is better, frozen works too)
No Added Sugar Old Tyme Maple Syrup
1/2 tbsp Coconut Oil

Directions:

• Pre-heat non-stick frying pan on medium heat with coconut oil
• Chop banana into small pieces and combine all ingredients except blueberries in a blender. Blend on high for 30 seconds or until mixture is consistent.
• Pour mixture into pre-heated frying pan. Add blueberries carefully by hand until distributed evenly along surface of pancake
• You'll know one side is done when the mixture no longer moves a lot when you tilt the frying pan. At this time flip the pancake.
• Cook for 2-3 minutes until side is done, then flip again to make sure the top is fully cooked.
• Cut into 6 pieces like a pizza and top with 1/8 cup maple syrup
• Makes one large pancake. Use smaller pans to make more than one pancake out of this recipe.

35g protein
50g carbs
14g fat

All ingredients in these pancakes are designed to promote a fat melting, muscle building nutrition profile. The fat in these pancakes will actually help you shed the unwanted fat on your body; the carbs will keep your metabolism pumping and feed your muscles all day and the protein will help you feel full and repair and build muscle!

Making these pancakes can be frustrating at first but gets better with experience! I literally eat this EVERYDAY. Although they seem high in carb they are great for any diet because of the slow-absorption carbs and low glycemic index ingredients. The cinnamon, flax seed and oats increase the thermogenic properties and the whole egg and flax seed give you a little shot of good fats first thing in the morning. The protein is very lean coming from the eggs and oats so you're getting a great nutritional profile early in the morning! It's extremely important to get a good source of lean protein and "good" carbs first thing in the day NO MATTER what type of diet you're on, this kick starts your metabolism and gets you burning fat all day long. 

Note: the macro-nutrients  for this serving of pancakes is tailored to my nutritional needs and your nutritional needs may be different. For suggestions on what your protein pancake recipe may need email ricky@collisionsports.ca !