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August 5, 2023

2023 CrossFit Games Results and Leaderboard

Filed under: Featured,Fitness — Tags: , , , — admin @ 2:01 pm

The 2023 NOBULL CrossFit Games are taking place from Tuesday, August 1, to Sunday, August 6, in Madison, WI. The Age Group and Adaptive divisions began on Aug. 1 and concluded on Aug. 3. Meanwhile, the Team Division and what some may consider the main attractions of the Games — the Individual Men and Individual Women divisions — begin Aug. 3 and crown their respective champions on Sunday, Aug. 6.

Both the Team and Individual divisions will feature a two-tier cut to pare down the finalists. After the workouts on Friday, August 4, only the top 30 Teams and Individual competitors will continue on to Saturday. After Saturday’s workouts, only the top 20 Teams, the top 20 Individual Men, and the top 20 Individual Women will continue vying for the title.

More from Breaking Muscle:

Two-time Mens champion Justin Medeiros is looking to become the third-ever three-time Mens winner. In the Women’s division, a new champion will be crowned for the first time in six years as the winningest victor in the history of the sport — Tia-Clair Toomey — sat out of the 2023 competitive season to raise her first child.

2023 CrossFit Games Leaderboard


  1. Roman Khrennikov — 543 points
  2. Jeffrey Adler — 443 points
  3. Chandler Smith — 432 points
  4. Jay Crouch — 411 points
  5. Brent Fikowski — 405 points
  6. Bjornvin Karl Gudmundsson — 401 points
  7. Patrick Vellner — 392 points
  8. Jelle Hoste — 364 points
  9. Bayley Martin — 363 points
  10. Jonne Koski — 357 points
  11. Dallin Pepper — 357 points
  12. Colten Mertens — 354 points
  13. Spencer Panchik — 336 points
  14. Lazar Dukic — 333 points
  15. Noah Ohlsen — 324 points
  16. Justin Medeiros — 321 points
  17. Will Moorad — 315 points
  18. Samuel Cournoyer — 315 points
  19. Moritz Fiebig — 285 points
  20. Uldis Upenieks — 279 points
  21. Nick Mathew — 269 points
  22. Samuel Kwant — 244 points
  23. James Sprague — 239 points
  24. Ant Haynes — 238 points
  25. David Shorunke — 237 points
  26. Bronislaw Olenkowicz — 225 points
  27. Henrik Haapalainen — 219 points
  28. Luke Parker — 215 points
  29. Jack Farlow — 208 points
  30. Fabian Beneito — 206 points
  31. Jayson Hopper — 201 points
  32. Kaylan Souza — 194 points
  33. Cole Greashaber — 178 points
  34. Cole Sager — 151 points
  35. Alex Vigneault — 129 points
  36. Michal Weslowski — 123 points
  37. Kaique Cerveny — 116 points
  38. Jake Douglas — 106 points
  39. Arthur Semenov — 78 points
  40. Jason Smith — 0 points


  1. Emma Lawson — 477 points
  2. Alexis Raptis — 458 points
  3. Laura Horvath — 457 points
  4. Alex Gazan — 450 points
  5. Arielle Loewen — 432 points
  6. Jamie Simmonds — 388 points
  7. Annie Thorisdottir —356 points
  8. Bethany Flores — 370 points
  9. Emma Tall — 327 points
  10. Paige Powers — 350 points
  11. Danielle Brandon — 345 points
  12. Emily Rolfe — 341 points
  13. Gabriela Migala — 311 points
  14. Karin Freyova — 336 points
  15. Katrin Tanja Davidsdottir — 322 points
  16. Emma Cary — 297 points
  17. Elisa Fuliano — 294 points
  18. Paige Semenza — 284 points
  19. Olivia Kerstetter — 276 points
  20. Baylee Rayl — 218 points
  21. Christine Kolenbrander — 250 points
  22. Rebecka Vitesson — 249 points
  23. Seher Kaya — 242 points
  24. Shelby Neal — 236 points
  25. Amanda Barnhart — 233 points
  26. Caroline Stanley — 210 points
  27. Abigail Domit — 207 points
  28. Alexia Williams — 205 points
  29. Sydney Wells — 204 points
  30. Kelly Baker — 199 points
  31. Feeroozeh Saghafi — 196 points
  32. Matilde Garnes — 195 points
  33. Ella Wunger — 190 points
  34. Manon Angonese — 173 points
  35. Michelle Basnett — 116 points
  36. Victoria Campos — 109 points
  37. Shahad Budebs — 99 points
  38. Emily De Rooy — 88 points
  39. Ellie Turner — Withdrawn
  40. Emma McQuaid — Withdrawn

2023 CrossFit Games Events

Day Three

The penultimate day of competition will include three events, ranging from “simple” running to “classic” weightlifting performed with CrossFit’s inimitable style.

More from Breaking Muscle:

At the close of Day Two, competitive field was reduced by a quarter as only the top 30 entered day three. On the third day on competition, athletes have three events as opportunities to advance on the leaderboard before the field is thinned again, with only 20 competitors reaching the final day of the CrossFit Games.

Cross-Country 5K

The third day of competition began with a relatively standard 5K run for time. Fans attending the Games in Madison, and spectators around the globe, were also encouraged to participate in their own 5K during the Games weekend.


  1. Jelle Hoste — 16:39.68
  2. Jeffrey Adler — 16:46.48
  3. Roman Khrennikov — 16:57.08
  4. Lazar Dukic — 17:02.63
  5. Brent Fikowski — 17:07.96
  6. Jay Crouch — 17:08.62
  7. Chandler Smith — 17:09.03
  8. Uldis Upenieks — 17:09.54
  9. Will Moorad — 17:14.82
  10. Patrick Vellner — 17:29.52


  1. Emily Rolfe — 17:48.62
  2. Katrin Tanja Davidsdottir — 18:20.13
  3. Arielle Loewen — 18:21.21
  4. Alexis Raptis — 18:26.55
  5. Gabriela Migala — 18:27.44
  6. Bethany Flores — 18:28.83
  7. Emma Lawson — 18:31.60
  8. Kelly Baker — 18.31.83
  9. Seher Kaya — 18:33.26
  10. Sydney Wells — 18:37.28


Competitors will test their power and short-term endurance in this Athletes will complete two intervals for total time with a 12-minute time cap. Interval one: 21 box jump-overs, 15-calorie row, nine burpee box jump-overs, 21 box jump-overs, 15-calorie row, and nine burpee box jump-overs.

Competitors will rest until the six-minute mark, then perform the second interval: Nine burpee box jump-overs, 15-calorie row, 21 box jump-overs, nine burpee box jump-overs , 15-calorie row, and 21 box jump-overs.

This event is scheduled to begin at 12:50 p.m. CST.

Olympic Weightlifting Total

Competitors are required to complete a traditional, if rushed, Olympic weightlifting total — with three minutes to work up to a one-repetition max (1RM) in the snatch followed by three minutes to reach a 1RM clean & jerk.

This event is scheduled to begin at 3:05 p.m. CST.

Day Two

Competitors woke up on the second day of this four-day contest knowing their initial standings on the leaderboard.

More from Breaking Muscle:

Defending champion Justing Medeiros finished the contest’s first day trying to rally after two of the worst performances of his competitive career, but he will need to build even more momentum to rise from the middle of the pack.

The Alpaca Redux

The Alpaca was the initial event on the final day of the 2022 CrossFit Games. In 2023, it makes an appearance to kickoff day two. Performed for time, with an 18-minute time cap, competitors completed a 126-foot sled push with six kettlebells (total weight of 443/546-pounds).

Athletes then performed three rounds of: two legless rope climbs, 12 kettlebell clean and jerks, and 42-foot sled push starting with two (53/70-pound) kettlebells — each round, two kettlebells are added to the sled.


  1. Roman Khrennikov — 12:34.59
  2. Jack Farlow — 12:54.31
  3. Brent Fikowski — 13:21.91
  4. Dallin Pepper — 13:57.83
  5. David Shorunke — 14:04.63
  6. Bjornvin Karl Gudmundsson — 14:23.84
  7. Justin Medeiros — 14:31.17
  8. Jeffrey Adler — 14:33.78
  9. Chandler Smith — 14:49.37
  10. Ant Haynes — 15:02.37


  1. Emma Tall — 15:54.01
  2. Laura Horvath — 16:36.18
  3. Alex Gazan — 17:25.97
  4. Emma Lawson — 17:35.41
  5. Alexis Raptis — 17:45.74
  6. Jamie Simmonds — Cap +3
  7. Rebecka Vitesson — Cap +3
  8. Abigail Domit — Cap +9
  9. Annie Thorisdottir — Cap +9
  10. Alexia Williams — Cap +9


Ski-bag tested upper body power and lower body strength. With a six-minute time cap, competitors will race for time completing a circuit of 30-calorie SkiErg, 30 sandbag squats (125/200-pounds), 20-calorie SkiErg, and 20 sandbag squats (125/200-pounds).


  1. Colton Mertens — 4:30.60
  2. Samuel Kwant — 4:34.75
  3. Justin Medeiros — 4:51.88
  4. Jelle Hoste — 4:53.48
  5. Bronislaw Olenkowicz — 4:54.44
  6. Patrick Vellner — 4:55.13
  7. Chandler Smith — 4:57.11
  8. Jeffrey Adler — 4:59.86
  9. Roman Khrennikov — 5:00.83
  10. Jake Douglas — 5:05.72


  1. Laura Horvath — 4:36.18
  2. Alex Gazan — 5:50.32
  3. Olivia Kerstetter — 5.50.91
  4. Ella Wunger — 5:54.35
  5. Ellie Turner — 5:58.67
  6. Amanda Barnhart — Cap
  7. Karin Freyova — Cap +3
  8. Gabriela Migala — Cap +3
  9. Katrin Tanja Davidsdottir — Cap +4
  10. Emma Lawson — Cap +4


Athletes were tasked with a familiar-but-different presentation of a the classic Helen benchmark WOD. While Helen incorporates rounds of running, kettlebell swings, and pull-ups, the Helena event was three rounds for time (11-minute time cap): 400-meter run, 12 bar muscle-ups, and 21 dumbbell snatches (35-pounds/50-pounds).


  1. Jeffrey Adler — 7:56.58
  2. Will Moorad — 8:05.63
  3. Lazar Dukic — 8:08.12
  4. Noah Ohlsen — 8:12.55
  5. Roman Khrennikov — 8:13.25
  6. Patrick Vellner — 8:16.52
  7. Chandler Smith — 8:17.72
  8. Jay Crouch — 8:18.36
  9. Uldis Upenieks — 8:19.90
  10. Ant Haynes — 8:21.29


  1. Jamie Simmonds — 8:27.12
  2. Emma Cary — 8:38.61
  3. Alexis Raptis — 8:40.85
  4. Arielle Loewen — 8:42.74
  5. Emma Lawson — 8:44.92
  6. Bethany Flores — 8:46.27
  7. Paige Powers — 8:50.70
  8. Alex Gazan — 8:53.66
  9. Seher Kaya — 8:55.34
  10. Elisa Fuliano — 8:56.06

Day One

The first day of Individual competition will test the athletes with three separate events over the course of the day.

More from Breaking Muscle:

With the depth of field, Men and Women athletes will compete in multiple heats against their own respective divisions.


The first event of the contest may appear uncomplicated, but that certainly doesn’t make it easy. Athletes have 40 minutes to complete as many 2,400-meter laps as possible riding on a Trek Bikes Marlin 8 mountain bike. Notably, every lap also requires an 80-meter run to transport the bike through one section of the race course.


  1. Ant Haynes — 7 laps
  2. Arthur Semenov — 7 laps
  3. Jeffrey Adler — 7 laps
  4. Jay Crouch — 7 laps
  5. Roman Khrennikov — 7 laps
  6. Jelle Hoste — 7 laps
  7. Moritz Fiebig — 7 laps
  8. Dallin Pepper — 7 laps
  9. James Sprague — 7 laps
  10. Brent Fikowski — 7 laps


  1. Emma Lawson — 7 laps
  2. Emily Rolfe — 7 laps
  3. Emma Tall — 7 laps
  4. Katrin Tanja Davidsdottir — 7 laps
  5. Alexis Raptis — 7 laps
  6. Bethany Flores — 7 laps
  7. Gabriela Migala — 7 laps
  8. Jamie Simmonds — 7 laps
  9. Laura Horvath — 7 laps
  10. Karin Freyova — 7 laps

Pig Chipper

Competitors will have to manhandle the Pig — a specialized implement nearly eight-feet tall, roughly three-feet wide, and 20-inches high, weighing up to 254 kilograms (560 pounds). The unique equipment will be incorporated into a chipper-style workout* requiring athletes to complete, as quickly as possible:

  • 10 pig flips
  • 25 chest-to-bar pull-ups
  • 50 toes-to-bar
  • 100 wall ball shots
  • 50 toes-to-bar
  • 25 chest-to-bar pull-ups
  • 10 pig flips

*Note: A “chipper” requires all repetitions of one exercise to be completed before progressing to the next exercise.


  1. Roman Khrennikov — 14:28.77
  2. Lazar Dukic — 14:44.74
  3. Brent Fikowski — 15:04.80
  4. Spencer Panchik — 15:20.83
  5. Moritz Fiebig — 15:25.18
  6. Patrick Vellner — 15:36.50
  7. Samuel Cournoyer — 15:47.53
  8. Will Moorad — 16:00.90
  9. Bjornvin Karl Gudmundsson — 16:12.76
  10. Jay Crouch — 16:17.00


  1. Laura Horvath — 13:50.40
  2. Arielle Loewen — 14:43.54
  3. Alexis Raptis — 15:14.94
  4. Emma Cary — 15:38.84
  5. Olivia Kerstetter — 15:49.36
  6. Alex Gazan — 16:13.39
  7. Christine Kolenbrander — 16:18.58
  8. Annie Thorisdottir — 16:20.26
  9. Baylee Rayl — 16:27.08
  10. Emma Tall — 16:32.72

Inverted Medley

This handstand-focused event will be a test of upper body strength, total-body stability, and gymnastic competence. Athletes will compete for time with a seven-minute time cap:

  • 30-foot unbroken handstand walk over the ramp
  • 8 free-standing handstand push-ups
  • Unbroken obstacle steps to a 180-degree pirouette
  • 16 pull-overs
  • 360-degree pirouette to an unbroken step obstacle
  • 8 free-standing handstand push-ups
  • 30-foot unbroken handstand walk over the ramp


  1. Cole Greashaber — 3:47.89
  2. Justin Medeiros — 4:03.63
  3. Bayley Martin — 4:25.68
  4. Jay Crouch — 4:27.72
  5. Roman Khrennikov — 4:40.23
  6. Patrick Vellner — 4:48.38
  7. Chandler Smith — 4:50.28
  8. Nick Mathew — 4:51.69
  9. Samuel Cournoyer — 4:57.40
  10. Henrik Haapalainen — 5:12.34


  1. Danielle Brandon — 3:12.75
  2. Elisa Fuliano — 3:46.89
  3. Paige Powers — 3:56.62
  4. Shelby Neal — 3:57.57
  5. Alexis Raptis — 4:13.51
  6. Katrin Tanja Davidsdottir — 4:17.56
  7. Emily Rolfe — 4:23.30
  8. Sydney Wells — 4:33.67
  9. Baylee Rayl — 4:45.39
  10. Matilde Garnes — 4:51.37

How to Watch the CrossFit Games

Presuming you’re not attending the Games in Madison, WI, you can watch the 2023 CrossFit Games via the CrossFit app, or online at the CrossFit website (, YouTube, Facebook, or Twitch. For the first time since 2016, CrossFit coverage can also be found on ESPN, ESPN2, and ESPN+.

The Games Move Forward

The full field of Age Group athletes will continue showcasing their skills over the coming days until a champion is crowned in each category. Breaking Muscle will continue delivering the action from Madison right to you. Check back regularly for official results and updated leaderboard standings.

Featured Image: Courtesy of CrossFit LLC


November 14, 2021

The Dating App For Fit People

Filed under: Featured,Lifestyle — admin @ 9:47 am

Fitafy is the Aussie-born dating app that is experiencing strong growth popularity and proving to be a game changer for fitness singles and the the team at World Fitness Blog have gathered this information on it…

The dating app is solving a heartbreaking problem for the world’s fitness singles: finding a soulmate who shares their passion for healthy living. FITAFY harnesses cutting edge technology to help active people easily and safely ‘find their fit’ – and it’s already a runaway success.

With fifteen million swipes, 600,000 messages, 500,000 matches and two engagements so far, the Australian-born app is revolutionising romance for fitness-focused singles.

FITAFY’s unique features are not based on weight, shape or ability but rather interest, hobbies and personal dietary preferences – hello fellow vegan, keto or intermittent faster. The app allows users to quickly find matches who enjoy the same activities, share similar fitness levels and goals.

Created in Perth by tech entrepreneur, WAFL footballer and fitness veteran Stephen Mansfield and tech professional Cem Miral, FITAFY was inspired by chats with gym buddies who were kicking fitness goals while their love lives stood still.

“They were frustrated that existing dating apps are saturated with people who don’t share the same lifestyle values,” says Mansfield. “It’s very difficult to filter them out.”

In a survey of the Australian fitness community, 100 percent said it was essential for their partner to lead a healthy lifestyle, 100 percent lamented that it was hard to find someone in the current dating sphere – and 100 percent said they would pay for an app that helped them find their fitness-focused love match.

Time was the major hurdle, according to Miral. “Active people are busy. Outside work, their hours are filled with exercise, preparing healthy meals and the many other commitments involved with active lifestyles. That leaves very little time for finding meaningful connections.”

In 2021, picking up at the gym is a big no-no. “There’s a motto out there in the gym community: ‘don’t’ screw the crew. The question from fitness singles was always the same, say the FITAFY co-founders: why should I have to choose between love and a healthy lifestyle.” With statistics showing that 54 percent of couples in 2020 met online, Mansfield and Miral saw huge demand for FITAFY.

Every unique FITAFY feature streamlines the search and boosts the odds of finding a match. Detailed filters and an intuitive interface allow users to share their favourite activities, dietary preferences and fitness levels on their profile.

Safety is embedded into the app, with gold-standard selfie facial recognition software confirming your identity with a blue tick, protecting against catfishing.

In a standout feature and a first for dating apps, FITAFY’s powerful technology links to your fitness apps and devices, so you can share your activities and goals.

API integration connects with Apple Watch, Fitbit, Strava, Google Health, Apple Health and more, so users can display a snapshot of their active lifestyle on their profile, right down to average calories burned per day or the time and distance of their most recent activity. “It provides transparency,” say the co-founders. “You can see at a glance how active other users are.”

Fully inclusive and with a focus on respect, welcome, wellbeing and community, FITAFY is also a platform where fitness lovers can meet like-minded friends, and find inspiration and motivation.

“We hope the app also encourages users of all fitness levels and preferences to share and meet their fitness goals, whatever they may be,” says Mansfield. “From walking to yoga to team or elite sports, you’ll find a community on FITAFY.”

After its flying start in Australia, FITAFY has already taken off in the UK and will launch in the US late this year, fuelled by Series A funding. The plan for this Aussie app is to keep expanding globally, ensuring every fitness lover in the world can find their fit, and enjoy a relationship that’s healthy in every sense.

Learn more about Fitafy by visiting the site here:

November 13, 2021

WeShine’s Online Health & Wellness Store

Filed under: Featured,Lifestyle — admin @ 3:02 am

WeShine is a Canadian-based online health & wellness store with customers keen to ‘buy local’ online. In a recent release, they have confirmed the growing popularity and demand for products purchased on the site.

In the media release, they reported that the growing demand was from customers using the online health & wellness store during the COVID-19 lockdown to show their commitment to “buying local” and “support for Canadian companies and brands”. The decision was easy for them as the online platform provided access to all the brands they preferred without them having to leave their home.

WeShine is proud to offer a curated product line of items that they feel deserve to be in the most discerning customers home. Their product experts have come together for one reason, to offer Canada the best prices on the items that customers look for online but often have a hard time finding them for great prices. They do not sell every product in the world, just the ones that deserve shoppers attention.

They have brands that make you feel good and receive many messages from their loyal customers at their pharmacies and Facebook pages asking about the availability of select brands during the stay-at-home lockdown.

WeShine understands that security is essential when buying online. They have a Safe Shopping Guarantee and have created one of the safest online shopping environments possible. Their checkout process is 100% secure, and they only ship via trusted partners with tracking numbers. They pride themselves on filling all orders accurately and quickly and offer a 14-day return policy for product in its unopened original packaging.

They continue to expand their offerings, creating more value for their valued customers. To learn more about WeShine and their array of everyday product lines, visit their website here:

These are some of the popular items they sell daily online…

October 27, 2019

Gymnastics – Healthy Exercise

Filed under: Featured — admin @ 6:30 pm

Gymnastics improves the calories burned it will also burn fat-tissues if teamed with a controlled diet. It will also help mature your muscles to get fit and in shape. Best of all it is a fun exercise.

there are many great health benefits to gymnastics. Most benefits are physical but there are many more that are emotional and developmental, these thing are what make the time and energy worth while. Because of the determined character of gymnastics, it gives you the ability to get yourself into awesome physical shape. Gymnastics is a gradual process of conditioning your body.

Benefits of Gymnastics

Gymnastics gives so many great thing from strength and fitness to flexibility and coordination as well as confidence and discipline. Here are many of the things that gymnastics will treat you:

* Hard work ethic- you can only learn skills by working at them over and over

* Determination – Some skills are hard to learn but by continuing to try it gets easier

* Fitness – workouts are full of different activities that will keep you fit

* Confidence – by learning new skills in varying events it helps you see what you can do

* Flexibility – By stretching and moving all the time this becomes easier and limits injuries

* Coordination – this is obtained by learning movements and combining them in a routine

* Strength- moving and lifting your own body during the activities will help build this

* Discipline – Rules are very important and in this routine it will keep you safe

All of these are great characteristics to have, and if you want to learn or achieve any of these gymnastics is a great place to start.

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Experience Meditation Benefits in Your Life

Filed under: Featured — admin @ 6:24 pm

Meditation used to be considered to be the realm of spiritualists, and a little “alternative” for the general population. There has been considerable research conducted to investigate the benefits of meditation, and the result is proof that meditation does impact the body and mind in several positive ways to help in the treatment of mental and physical conditions. Make daily meditation part of your life and enjoy the meditation benefits for yourself.

The pace of modern life and the fact that we are very busy, is taking its toll on our health. Stress is a huge health problem today, with chronic stress causing medical problems like hypertension, heart disease, ulcers and insomnia. Stress relief is one of the most important benefits of meditation, and being able to relieve tension before it becomes a chronic problem, is a great advantage to your on-going health.

Improvement in your ability to think clearly, make decisions and concentrate are also benefits of meditation. Meditation was developed originally to quieten the mind, and it is effective at doing this. You will feel calmer, have a clear mind and not have your thoughts drowned out by your constant self-talk. Being able to control your mind improves your focus and productivity, helps to be positive and pro-active. Meditation also strengthens the mind. Because of the control over the mind that is achieved by meditation, many elite sportspeople use meditation regularly to improve performance.

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Pushup Workout

Filed under: Featured — admin @ 6:23 pm

This pushup workout revolves around the most used exercise in the history of mankind. Pushups are without a doubt the most popular exercise of all time and I remember as a little kid testing to see how many pushups I could do at once. Although the number of pushups that I did weren’t very impressive I was still enamored with the exercise. In this article you’re not only going to discover the ultimate pushup workout but how you can manipulate the exercise to train different muscles and burn more fat.

First I would like to say that I wouldn’t recommend doing this pushup workout if you have a shoulder or chest injury because it could very well likely cause an injury. If you’re unsure if you have an injury or not take the time to see a doctor and have it checked out first before trying this workout. With that being said I’d like to explain how to do a proper pushup if you’re not entirely sure how to do it the right way. Start off by laying face down on the ground and place your palms on the ground directly beneath your shoulders. While keeping your body straight, press into the ground with your hands and push your body away from the ground. Making sure that your on your toes bring yourself all the way up to the top until your elbows are locked out and then slowly lower yourself back down and repeat.

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The Benefits Of An Oat-Rich Diet

Filed under: Featured — admin @ 6:22 pm

Oats have long been part of the human diet but what are the benefits of eating them?

Oats have been part of the human food chain since 1BC where they first appeared in literature and ancient records. From this point onwards oats have become a familiar dietary staple as well as a popular animal feed with 95% of commercially farmed oats grown for livestock use. Today, oats don’t just make for a filling, healthy meal but also been scientifically proven to reduce the risk of getting cancer. In particular, the presence of lignanso boast plenty of health benefits as well.

For starters, oats have – phytoestrogen compounds – have been shown to reduce the risk of breast cancer and conditions linked to hormones. Furthermore, increased intake of oats – a natural source of fibre – is thought to strip away cancer causing carcinogens which can line the digestive tract and intestines.

As well as fighting cancer, oats are also great for the heart and blood. Proven to reduce the levels of cholesterol in the blood, oats can help reduce the risks of heart disease, strokes and heart attack. Eating approximately half a cup of oats a day is recommended to reduce the level of bad cholesterol in the blood. Moreover, the level of antioxidants in oats has also be discovered to reduce cholesterol’s ability to cling to the inside of the heart and pulmonary systems; further reducing the risk of heart attack.

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The Best Muscle Building Split to Increase Size and Strength

Filed under: Featured — admin @ 6:20 pm

Whether your intentions are to increase muscle size or strength, the best training split for you is actually no split at all. Full body workouts are the top tier and logical choice for anybody looking for “quick” gains in muscle size and strength.

The simple fact of the matter is that the more muscle you can activate during a workout the greater growth stimulation you’ll receive.

I invite you to take 3 compound exercises such as any mentioned on the list below. Choose an upper body pull, an upper body push and a compound lower extremity exercise.

Stick with about five or six sets of 3-6 reps with 60 seconds and no more then 90 seconds of rest between sets. Some exercises can be done for slightly higher reps but not the big barbell lifts.

I normally wouldn’t recommend my clients perform an exercise that requires maximal tension or has a significant risk factor involved be done for more than six to eight reps(most times no more than 6 reps).

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Yoga Benefits For the Mind, Body and Spirit

Filed under: Featured — admin @ 6:16 pm

ne of the most popular forms of exercise and fitness, yoga benefits almost everybody cutting across age groups due to its unique philosophy. The word ‘yoga’ comes from the word ‘yug’ that means to ‘unite’ and yoga serves to do just that. It serves to unite the body; mind and spirit into a single powerful consciousness that helps you achieve an active lifestyle among many other benefits.

Yoga Benefits

There are six different kinds of Yoga each with its unique set of benefits:

Hatha Yoga: Ideal for beginners, Hatha Yoga is also called the Yoga of postures. It includes pranayam or breathing techniques, meditation as well as different levels of Asanas as they are referred to. It includes various sub styles which include Iyengar, Ashtanga, Jiva Mukti and Kripalu, each being the same with different interpretations. This is also the best yoga for health.

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Weight Lifting Benefits

Filed under: Featured — admin @ 6:13 pm

A: This is a very good question and one that deserves a great deal of attention. When we strength train, we build muscle. Muscle allows us not only to move, but also helps to maintain many other functions of our body.

Muscle helps to prevent bone loss. When muscles contract (flex), the tendons connecting muscle to bone helps to strengthen the bone it is attached to. In fact, strength training has been shown to increase bone mineral density in post-menopausal women. This is turn, prevents bone fractures. As you are aware, we not only lose muscle mass, but we also lose bone mass at a significant rate as we age.

Muscle increases are metabolic rate. Muscle is our fat burning furnace…the more muscle we have, the more calories we burn. As we lose muscle mass, our metabolic rate slows considerably. It is for this reason, that so many individuals gain weight as they age, despite the fact that their calorie consumption has not changed.

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