TRAP DOOR
Building strong neck muscles can help reduce your chance of suffering a jarring headshot that can cause a concussion. To strengthen your trapezius muscles à la Glover Teixeira, incorporate dumbbell shrugs into your fitness regimen.
How To Do Them:
1. Stand with your feet shoulder-width apart while holding two dumbbells at your side.
2. Raise your shoulders as high as possible without rolling them.
3. Lower your shoulders to the starting position.
BERRY BERRY GOOD
There’s a new “superfruit” on the block, and it goes by the name camu camu. Its “super” status comes from its strong punch of vitamin C (60 times more per serving than an orange), as well as a nice base of amino acids and antioxidant flavonoids. If you want to give this Amazonian rainforest berry a try, you’ll find it in supplement powders and raw snacks.
KEEN ON PROTEIN
Athletes need plenty of protein, but it’s also important to be strategic about spreading your protein intake throughout the day. Depending on specific goals, you may need to get as much as 30 percent of your calories from protein, but many people get that in one large meal. Spreading protein consumption throughout the day is a better strategy because it allows your body to constantly pull from protein supplies to preserve muscle mass. For more info on reaching your protein potential, flip to page 84.
Finding the Way
What have Buddhist monks and Zen masters known for centuries? Meditation reduces anxiety—and it only takes a few minutes each day. Find a peaceful place and channel your inner fighter, just like Nick Gonzalez of Jackson’s MMA.
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