Blog

  • Food for Thought: Eat Avocados to Boost Testosterone

    Food for Thought: Eat Avocados to Boost Testosterone

    Success is a measure of one’s ability to achieve their goals. At Champion Performance, we believe that your personal fitness is a measure of your health and ultimately a catalyst for success in all areas of life, whether at home, work or in your community. While we often think of exercise as the means to elevating personal fitness, the truth is that diet is equally important. Continue reading
  • Becoming A Ninja!

    Becoming A Ninja!

    Hello, my fellow champions! I’m Reko Rivera, a 6-time American Ninja Warrior competitor, and fitness athlete. I’m 31 years old and hail from Tampa Bay, Florida – the Sunshine State! Not only am I a ninja, but I’m also a professional entertainer. I work at an Orlando theme park as a stunt performer and a marvelous costume character, if I say so myself. I also breathe and spin fire. Continue reading
  • A Passion For CrossFit

    A Passion For CrossFit

    We all know fitness is the key to unlocking one’s potential to be the best physical being they can be. My name is Jonathan Ruiz and I’m a fitness freak that’s not trying to be the best at one particular physical activity, but trying to push myself to be the most complete athlete possible – great in all fields of athleticism. Ultimately, my main goal is functional fitness. Continue reading
  • Running Into the Fire

    Running Into the Fire

    What three things describe me best? Fitness, community, and family. I’m a fitness enthusiast and seasoned firefighter, but most importantly, a husband and father. Basically, I’m just like every one of you out there whose extremely busy; struggling to find time to reach their fitness goals without compromising their everyday life. Continue reading
  • Powered-Up Protein Pancakes!

    Powered-Up Protein Pancakes!

    If you’re committed to a high protein breakfast to start your day or fuel your workout, yet you happen to adore pancakes, these delicious protein packed blueberry pancakes are the perfect choice for you! Each pancake boasts around 10 grams of protein and 4 grams of fiber, whereas the traditional offering has minimal protein and no fiber or complex carbs, resulting in a spike in blood sugar that drops quickly, leaving you feeling fatigued. Continue reading
  • The Importance of Staying Functional and Athletic

    The Importance of Staying Functional and Athletic

    For those of you looking to increase your muscle mass whilst hopefully losing fat simultaneously, a typical bodybuilding eating plan and training regime will probably be one of your most popular tools to have at your disposal, in order to help you achieve the body you’ve always wanted. Bodybuilding however, is not a simple process and it is certainly not something that should be taken lightly. Not only can bodybuilding be testing mentally, it can also be very testing physically as well, as your joints, range of motion, and much more besides, can all greatly be affected as you begin to pile on the muscle. Because of this, staying functional and athletic during your bodybuilding journey is absolutely essential, and so to make life that little bit easier, here are a few benefits associated with functional and athletic training as you embark on your bodybuilding journey.

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  • Calves/Chest/Bicep/HIIT

    Calves/Chest/Bicep/HIIT

    Today I changed up my exercise order a bit from my normal. For the last few months I’ve been focusing on strength and I have either started my workout off with traditional flat barbell bench or incline db press. With those 2 lifts I’ve been gauging my strength I have definitely gotten stronger. I felt the need to change it up today and I’m glad I did. I started my chest workout off with a hammer strength plate load press which normally I would do a machine press 3rd or 4th in rotation. I threw in some partials, dead stop reps and drop sets for intensity techniques. Overall it was a very productive session!  Read More Continue reading

  • How To Get The Ultimate Set of Abs

    How To Get The Ultimate Set of Abs

    For many of us, the air is turning warmer by the day, the days are longer, the nights are shorter, and the sun is becoming more and more powerful. This can only mean one thing – summer is right around the corner once again. Whilst summer is generally a very pleasant time of year, for some people, summer isn’t quite as enjoyable, especially if their summer body is, well, stuck in winter bulking mode. As the weather is much warmer during the summer, we obviously wear less, and if you’re looking to really reveal the ultimate summer beach body this year, you will want a set of killer abs to help you do just that. Contrary to popular belief, getting a six pack is not as simple as magazines and so-called “experts” would have you believe. It is a long, arduous, and tough process, but boy will it be worth it in the end. Here’s a look at how to get the ultimate set of six pack abs for this summer.

    Cardio – When it comes to revealing a set of six pack abs, the trick is to get your body fat as low as you possibly can. Generally, the abdominal muscles will become visible when an individual reaches around 13% body fat, or below. Getting down to those types of numbers however, is no easy feat. You will need to really obliterate as much body fat as possible, so cardio is absolutely essential. You can try HIIT (High Intensity Interval Training) steady state cardio, walking, jogging, cycling, swimming, or any other form of cardio. Cardio helps to burn off body fat reserves, and as it is fat you need to burn off to reveal the abdominal muscles hiding underneath, you will need to perform cardio several times per week.

    Eat clean and healthy – As mentioned, in order to reveal the abs, you need to burn off as much abdominal body fat covering them as you possibly can. This means you need to cut out junk food, and eat fresh, clean, healthy, and natural foods packed full of nutrients. Look for lean protein sources, complex carbohydrates, limited amounts of healthy fats, and plenty of fresh veggies. These foods will help you to burn off excess body fat, whilst keeping your body fuelled in the process.

    Train your core – This is where people often go wrong. The abs are muscles just like any other muscle, and because of this, they need training in order for them to grow. The simple fact is that, even if you do drop down into single digit body fat percentages, if you haven’t trained your abs, they simply won’t be visible. You do NOT need to perform 1000 sit ups per day in order to reveal your abs, as experts have revealed that two or three core exercises consisting of 3 sets of 30 – 40 reps, performed two or three times per week, is more than enough to get those abs popping. You should also mix up your core training, so one week you may wish to focus on crunches, whereas the next you could perform planks, mountain climbers, or leg raises.

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  • The Basics On How To Flexible Diet

    The Basics On How To Flexible Diet

    Let’s face it, whether you’re simply trying to lose weight to look better, or if you’re following a bodybuilding routine and happen to be dieting down for a competition or a photoshoot, dieting in the conventional way, well, it pretty much sucks. When we think of most generic bodybuilding diets, we think of foods like: plain grilled chicken breast, turkey mince, plain baked potato, boiled rice, and steamed vegetables, all washed down with plenty of water. While healthy, those foods are far from appetizing or enjoyable, which is why so many of us have mental blocks when it comes to dieting. But what about if you could enjoy foods that you love, which are not considered “diet-friendly” and still burn fat and shred up in the process? Well, thanks to flexible dieting, you can. Here’s a look at the basics on how to flexible diet.

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  • The Importance of Proper Nutrition and Fat loss

    The Importance of Proper Nutrition and Fat loss

    In our minds, it’s easy to wake up one morning and decide that we’re fed up of being overweight, or that we’re fed up of constantly feeling unwell and becoming unwell due to a lack of nutrients in our diet, and make a decision to make a change. The problem is that many of us struggle to stay motivated when it comes to eating healthily and trying to lose weight, and as a result, many of us will slip up slightly, and will ultimately decide to fall off of the wagon altogether. Proper nutrition and fat loss however, is about so much more than just looking better, although that is a nice bonus. Proper nutrition and fat loss could potentially save your life. Here’s a look at a few reasons why you may wish to seriously consider cleaning up your diet, and losing some excess body fat in the process.

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