Body by Braden takes it to another level and introduces New York’s elite fitness instructor, Mario Godiva!
Mario Godiva is a world-renowned Fitness Expert/Personality and Celebrity Trainer with 14+ years of experience. Godiva has been featured in 125+ TV/Media interviews and appearances such as CNN, ABC Nightline, and the New York Times generating over 300 million global media impressions.
Favorite Muscle Group: Chest (Pec Major, Pec Minor)
I’m a big fan of the chest muscle group and not just for vanity. It’s more for the functionality and the power output capability. Pushing is one of the foundational pillars of functional training and you can push with far more variations than you can pull with. Big, dense, and ripped pecs are hard to build, but once you do, not only will they be easy to maintain, but you will make push-ups, burpees, or any push and or plyometric variation look effortless.
GODIVA’S FIT TIPS:
1. BRING A WATER BOTTLE
People waste so much time, energy, and focus walking back and forth to the water fountain at the gym for a “sip” of water. I call them “The Sippers”. With coffee and caffeine morning routines, most people are dehydrated daily. In order to be properly hydrated you need to be drinking at least half your body weight in ounces of water a day. When our blood circulates our body it thickens. Water thins our blood and increases circulation giving us natural energy. It’s even more imperative to stay hydrated while working out and this will happen more likely with a water bottle next to you. Overloading dehydrated muscle tissue with repetitive movement leads to muscle tissue dysfunction. Dysfunctional muscle tissue limits the ability to perform optimally in life or sports.
2. FOAM ROLL AND STRETCH
Foam roll and stretch whenever possible especially following a workout session. As you age, you lose elasticity in your joints and connective tissue which can make you feel pain in the simplest of tasks, like walking up the stairs, etc. Research shows that a massage can reduce stiffness and soreness by more than 40%. A great alternative to a massage is foam rolling and stretching. Stretching, both dynamic (involving movement) and static, increases blood flow and range of motion, which helps joints stay aligned and muscles move more effectively. Stretching works to counteract tightness and tension built up in muscles that have been working “by physically pulling the muscle back into its ideal ‘default’ or relaxed state. You can’t stretch the knot out of a rope but you can massage it out. Muscular elasticity is crucial to sustain a top level of performance without the factors of fatigue and injury. If you train hard, you should equally foam roll and stretch hard otherwise a injury will prevent you from training period. People underestimate the power of stretching and foam rolling and that is why so many people have issues and injuries.
3. SUPERSET AND GO TO FAILURE
A superset is two different exercises in a row with little to no rest. Going to failure is doing as many reps as you can until you can’t anymore. No matter who you are or what you are training, you achieve maximal muscle fiber recruitment/activation doing supersets and working to failure. It also helps maximize your efficiency, keeps your heart rate elevated burning more calories, and saves time working out.
A great way to implement supersets into your workout is to use pushups, high knee ups, running in place or crunches in-between any type of exercise.
I commonly do one set on the bench press, followed immediately by pushups to failure. Then I give myself a quick rest, drink some water from my water bottle, and then repeat for an additional 4 to 5 sets, doing both moves of bench press and pushups.
4. CREATE VARIETY IN YOUR TRAINING
I have seen some people go to the for years and look the absolute same. It’s because they do the exact same routine every time they come to the gym. If you continually do the same you will look the same. The body is very intelligent and adapts quickly. Adding variety is the best way to keep yourself on track without getting bored, as well as a great way to keep your body sharp by forcing it to adapt to something new.
5. FOCUS ON YOU
It can be easy to get intimidated and deterred by people who appear to be really fit and healthy at the gym or in the media. I like to say don’t live your life through other people’s windows. We all are unique, different, and on our own fitness journey. Don’t compare your beginning to someone else’s middle. It’s a waste of time asking how to have abs like ‘so and so” or legs like this person. You need to focus on being the best possible version of yourself. You will never have abs like “so and so” because you aren’t “so and so”! Stop wasting precious positive energy beating yourself up and sucker punching your own self-esteem. Even identical twins are unique. You have qualities that others wish they had. So rather than focusing so much attention on trying to look like some highly photo-shopped inspirational photo on the cover of a magazine, start a trend of celebrating what you love about yourself. Love your body for what it can do, not just what it looks like. We all are on different fitness journeys, but it’s important to check in with yourself and make a weekly/monthly game plan for how you can continually evolve into a better YOU. What is your game plan to become a better you for the next 30 days?
6. SUPPLEMENTS YIELD FASTER PROGRESS
Supplements are one of the most important aspects of a workout regime arsenal. Athletes and fitness enthusiasts striving to achieve a new strength goal, boost their exercise intensity, or take their endurance to the next level, a workout supplement will definitely help. It’s perfectly fine to have an amazing workout routine, but if your diet and supplement routines fail, your results will be compromised. Supplements are the difference between good results, and GREAT results and account for last 5 to 10% of performance.
My TOP TWO are pre-workout supplements and post-workout supplements.
For your pre-sweat prep, you want a product with carbs, moderate amounts of caffeine, and some creatine to delay fatigue and help you stay strong through that last lifting set, final set of HIIT intervals, or that last mile of your long run. I use and I’m a big fan of Cellucor’s C4 or C4 50X. Just be careful with how much you take. Some people are more sensitive to caffeine than others. If you take too much you can feel jittery, nervous, or nauseous. You want to always start to assess your own tolerance by starting with half of what the recommended daily serving is (the directions). People learn through trial and error the right amount of pre-workout to take, but once you find that sweet spot, you maximize your workouts in with beast mode turned ON.
2. Post Workout
Immediately following your training session, a post-workout recovery blend speedS muscle recovery and preventS soreness. Branched chain amino acid (BCAA) blends consist of a mixture of three important amino acids: leucine, isoleucine and valine. The body uses amino acids to help digest food, repair body tissue and promote growth, among other functions. Commonly found in protein sources such as meat and eggs, the three amino acids that make up BCAA blend are essential for people looking to build muscle, and also repair damaged muscle tissue after intense workouts. It can also give you energy during your workouts because it bypasses digestion and the liver going directly to your working muscles to fuel them. I use and I’m a big fan of Cellucor’s ALPHA AMINO.
You can save 25% on your entire order of C4 Pre-Workout, ALPHA AMINO, and many other CELLUCOR supplements by using my name “mariogodiva” as a discount coupon at checkout. >> http://cellucor.com.
For more information on Mario, visit MarioGodiva.com!