February 28, 2022 / Vol. 4

Fruits: Apricots, Blueberries, Cherries, Kiwi, Lychee, Mangoes, Nectarines, Peaches, Plums. Buy organic, hopefully from locally grown farmers and what is in season. Frozen blueberries can be used in a shake.

Vegetables: Bamboo shoots, Carrots, Eggplant, Fiddleheads, Mushrooms. Buy organic, hopefully from locally grown farmers and what is in season.

Beverages: Black tea, Chamomile tea, Coffee, Green tea.

Nuts/Seeds: Flax seed, Pumpkin seed (for prostate health these are my desert every night now), Sesame seeds, Sunflower seeds, Walnuts.

Seafood: Squid ink.

Oils: Olive oil (EVOO)

Sweets: Dark Chocolate

TIP ONE

Slow down your movements and avoid momentum. I see people going too fast through the motion. I want the brain to connect to the muscles being used and I don’t want to see loss of height anywhere along the spine so ‘stay tall’ if you are standing or ‘stay long’ in the spine if you are bending over. I often see patients collapse when doing band rowing exercises, barbell bent over rows, and one-arm dumbbell rows. 

TIP TWO

Hold the fully contracted position (top position) for ‘two-full-seconds’ on each rep to further improve technique.

TIP THREE

If you like presses i.e. incline presses for the pec’s, chest and shoulder development, balance it out by using these two concepts:

1) Use lower incline presses too and pause at the bottom of each repetition for a full 1-2 seconds.

2) If you do press workouts and let’s say it’s 20 reps total, you must give me double the amount of pull moves (i.e. rows) for the back side. Too often I see over developed pec’s and weak mid-upper back development and this causes neck and shoulder aches and pains.

Guys, if you want better pec’s (breasts), and women, if you have breasts you want to focus on the pecs, balance it out with doing proper back work to keep the shoulders back and down.