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Sharing some alternatives to facial injections! You can also use FITNESSISTA15 here for one of my favorite wellness and anti-aging tools: the red light face mask. 

Hi friends! How are ya I hope you’re enjoying the morning so far! I have a new post for you this morning + a corresponding podcast episode for those who want to listen on-the-go!

 

This was a popular readers request post, especially since I’ve mentioned before that I haven’t had any facial injections, like Botox or fillers, and have no desire to in the near future. This is ZERO shade to anyone who has had these procedures – do what makes you happy and feel good! – I just know they’re not a fit for me, right now (never say never though, right?). All of my friends who have gotten Botox, etc., swoon about it, but I feel like I’m the person who would have a crazy reaction or respond horribly.

Some reader friends asked me if I would do a post with my favorite alternatives if you’re also a little wary of facial injections.

139: Alternatives to facial injections Frownies

Frownies are a unique and skincare product designed to help reduce the appearance of wrinkles and fine lines, particularly on the forehead and between the eyebrows. They were originally created by a concert pianist in the late 1800s (!) who didn’t want a furrowed brow. You can read more about the history here! It has continued to be family run and owned for multiple generations.

Frownies are specialized adhesive patches are made from natural, skin-friendly materials. They work by gently holding the skin in place, preventing facial muscles from contracting and forming creases while you sleep. Think of Frownies as your beauty secret weapon against unwanted furrows and lines.

By wearing these discreet patches overnight or for a few hours during the day, you’re giving your skin a chance to relax and rejuvenate, helping to soften the appearance of wrinkles over time. Frownies are all about natural skincare and non-invasive self-care, offering an alternative to more aggressive treatments like injections or surgery.

I particularly like the Frownies for my 11s (or WTF lines) in the middle of my forehead.

Microneedling

Here’s how it works: A specialized device with fine, sterile needles creates controlled micro-injuries on the surface of your skin. Don’t worry, it’s not as intense as it sounds! These micro-injuries trigger your skin’s natural repair process, stimulating the production of collagen and elastin – two key proteins responsible for maintaining your skin’s firmness and suppleness.

Micro-needling can help minimize the appearance of fine lines, wrinkles, acne scars, and even stretch marks. It’s also suitable for various skin types and tones.

Laser treatments like IPL, Halo, and BBL

Laser treatments work their transformative magic through the focused energy of light. Picture a precision beam of light targeting specific areas of your skin, stimulating collagen production, and encouraging cellular renewal.

From IPL (Intense Pulsed Light) to Halo and BBL (BroadBand Light), each laser treatment has its own unique superpowers. They can zap away sunspots, even out skin tone, and smooth out texture irregularities. Laser treatments are non-surgical and require minimal downtime. Talk to your esthetician about what they recommend for your unique skin tone, texture, and goals.

Red light therapy

Red light therapy can help with inflammation, healing, skin texture, and collagen production. My favorite way to get in facial red light therapy, is through this red light face mask. Use FITNESSISTA15 for 15% off. 

From their website:

“Light therapy is a gentle, non-invasive treatment that mimics low-level rejuvenating wavelengths found in natural sunlight. This relaxing and effective treatment warms the skin, boosts your mood, and enhances your natural glow.”

 

Hydrofacials

There are a lot of speciality facials that can help with skin texture and healing. I’ve heard amazing things about hydro facials. The process involves cleansing, exfoliating, extracting, and infusing your skin with a cocktail of nourishing serums. A gentle vortex of water, peptides, and antioxidants is used to cleanse your pores, remove impurities, and provide deep hydration to the skin.

Face yoga

By engaging in specific facial movements, stretches, and massages, you’ll encourage muscle preservation, which is important for anti-aging. I love to follow this account for face yoga! 

Really good skincare!

With the right arsenal of products, you’re treating your skin to nourishing ingredients that can promote cellular rejuvenation, boost collagen production, and help fade fine lines and wrinkles. Anti-aging skincare is like a shield against environmental aggressors. Imagine a protective barrier that shields your precious skin from free radicals, UV rays, and pollutants, all of which can accelerate the aging process. With the right skincare routine, you’re not just preserving your beauty – you’re safeguarding it for years to come.

Some of my favorite skincare products are in this post.

It’s important to have a routine that includes a cleanser, a prep (usually a toner), a treatment (like an overnight serum or Vitamin C serum for day), and protection (through moisturizer, using SPF moisturizer during the day). If you need recs, send me an email and I’d love to help! (gina@fitnessista.com)

Nutrition and hydration

While skincare can affect skin quality and texture on a surface level, I think it’s even more important to nourish, protect, and hydrate from WITHIN. Avoid inflammatory foods and oils, focus on water-dense foods (like fruits and veggies), hydrate (using minerals and electrolytes as needed), and eat the rainbow, for a variety of minerals, nutrients, and antioxidants through your diet. When you eat well and nourish your body, your skin will reflect this on the outside.

So, spill, friends: have you tried facial injections or any of the methods mentioned above? Am I missing anything on the list?

xo

Gina

More resources from this episode:

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it! You can check out my review IHP Level 1 here! I just finished IHP2 and will share a review of my experience, too.

I’m still obsessed with my sauna blanket. This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount (FITNESSISTA15) for the PEMF Go Mat, which I use every day, and the red light face mask, which is a staple in my weekly skincare routine.

Get 15% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.)

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. 

The post 139: Alternatives to facial injections appeared first on The Fitnessista.

Here’s a little-known gym fact, kirk shrug may be, he best shrug variation you’re not doing.

There’s nothing more imposing than a lifter with a big yoke, otherwise known as a set of massive upper traps, shoulders, and back will make you stand in awe—and move out of their way as they toss another 45 onto the bar and begin lifting. Then you get to thinking, how do I get huge traps too?  Then you head toward the dumbbells and shrug like crazy, blasting them with every variation you know about.

Here we’ll get into all things Kirk shrugs so you can build a big yoke, crushing grip strength, and deadlift PRs.

What Are Kirk Shrugs?

Kirk shrugs a barbell-shrugging variation with a unique grip and a particular way of performing them. But before getting into that, there’s a story behind this excellent upper trap exercise.

Kirk shrugs got their name from the lifter who first used them, Kirk Karwoski. Karwoski is considered one best squatter in the history of powerlifting and currently holds the IPF-equipped world record in the squat of 1,003 pounds in the 275 pounds weight class. Kirk and his coach Marty Gallagher started doing Kirk shrugs to increase Kirk’s deadlift grip strength. Kirk then pulled an 800-pound deadlift, but both discovered it built a big yoke too.

The particular way of performing them is the thumbless grip and the shrug and pause at the belly button that focuses on the upper back, crushing grip strength and awe-worthy upper traps.

How to Do Kirk Shrugs

1.     Set up the barbell in the squat rack at around mid-thigh height.
2.     Load with approx. 25 % of your usual barbell shrug weight.
3.     Grip the barbell using a thumbless grip by hooking the barbell with only your fingers.
4.     Shrug using only your traps, upper back, and lats.
5.     Hold the barbell at belly button level for one second.
6.     Slowly lower to the starting position, resisting the pull of the weight on the way down.
7.     Reset and repeat for desired reps.

Muscles Trained With Kirk Shrugs Exercise

Kirk shrugs are predominately an upper-body exercise that focuses on the upper traps with little assistance from the lower body. Here are the primary muscles trained with Kirk shrugs.

• Forearms: Isometric contraction of the forearm flexors and extensors to hold the barbell.
• Upper back (rhomboids and middle traps): Keep you in good posture and are trained when the shoulder blades come together.
• Upper traps: Where the money is made when the upper traps rise towards your ears.
• Lats:  When performed correctly, there’s some shoulder extension involved.

Benefits of Kirk Shrugs Exercise

The most obvious benefit of performing any strength exercise is to get you jacked, and Kirk Shrugs will do that and more. Here are some vital benefits of incorporating these into your current workout.

• Improved Grip Strength: The thumbless grip and the extended time under tension is another way besides carries to improve your grip strength for all things gym and pickle jar related.
• Increased Pulling Power: Kirk shrugs will improve your grip strength, no doubt but strengthening the upper trap and back has other performance benefits too. There is a reason Kirk Karwoski pulled 800 pounds when performing these shrugs as an accessory exercise. Strengthening the upper back is vital in keeping the spine neutral and providing the tension necessary to pull heavily.
• Protects The Head: Kirk shrugs strengthen the neck area, essential if you are involved in collision sports. Adding some strength and muscle to this area has been shown to prevent neck injuries and lessen the effects of concussion.
• You’ll Get Tougher: Physical toughness is excellent, and Kirk shrugs will help you absorb punishment to the neck area and build mental toughness. Every time you gut through a set of Kirk shrugs, your forearms and traps are burning, and you don’t quit; you just got mentally tougher.

Kirk Shrug Form Fixes

Barbell shrugs are different because the weight is anterior; you must pay close attention to your lifting posture to ensure you get the best from this shrug variation. Here are a few form tips to pay attention to.

• Shoulders Down & Chest Up: Not only does this put you in better posture, but it ensures the tension necessary and the correct muscles are being trained.  If you like neck pain, performing Kirk shrugs with rounded shoulders is not recommended.
• Don’t Use Your Thumbs: It’s ingrained to use our thumbs whenever we grip anything, but with Kirk Shrugs, it is vital to use a thumbless grip so more muscular action goes towards your upper traps and back.
• What’s The Hurry: When building muscle is the goal, increasing muscular tension is a priority. Not only do you need to pause for a second by the navel but raising and lowering the barbell with control will give you the muscle-building stimulus you need.
• No Assistance From “Other” Muscles: Focus and attention on the upper back and traps are paramount with this exercise, so avoid using any momentum by swaying your upper body and using other muscles to get the job done. Doing so takes away from the effectiveness of Kirk Shrug.

Programming Suggestions

Kirk shrugs are not a 1RM type of exercise but a movement to perform after your big strength exercise to improve the performance and look of your yoke. Here are some general programming recommendations to build the upper traps of your dreams.

Upper Body Finisher

Try for three straight sets of eight to 12 reps rest two minutes between sets at the end of sessions, or choose a weight around 40-50 % 1 RM deadlift and go till failure.

For Upper Body Muscle

If you’re a sucker for punishment and want to push your grip and back strength to new heights, try this triset for size instead of your usual back exercises.

1A. Barbell bent over row-10 reps.

1B. Towel pull-ups- until failure.

1C. Kirk shrugs 8-12 reps.

Repeat two to three times, resting as needed.

Kirk Shrugs Variations

If you have trouble shrugging with a regular barbell or with the Kirk Shrug in particular, these two alternatives will build your upper traps nicely.

The final event for day two of competition for the Individuals at the 2023 CrossFit Games got underway in Madison, WI, on Aug. four, 2023. Two-time reigning Fittest Man on Earth® Justin Medeiros continued to mount his comeback from the worst two events performances of his Games career to start his competition.

Roman Khrennikov wore the leader’s jersey for the Individual men for the third consecutive event on day four of the Games. Alexis Raptis conceded the leader’s jersey to Laura Horvath in “Ski Bag” after Horvath scorched the competition floor. Below are the results for “Helena.”

2023 CrossFit Games Event Six — “Helena”

Three rounds for time:

• Run 400 meters
• 12 Bar Muscle-Ups
• 21 Dumbbell Snatches — Women: 35 pounds | Men: 50 pounds

[Related: 2023 CrossFit Games Results and Leaderboard]

Image courtesy of CrossFit LLC

[Related: 2023 CrossFit Games Age Group Division Results — Fittest Teens and Masters Athletes]

Individual Men’s Results — “Helena”

1. Jeffrey Adler — 7:56.98
2. Will Moorad — 8:05.63
3. Lazar Đukić — 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
11. Brent Fikowski — 8:21.42
12. Bayley Martin — 8:22.93
13. Björgvin Karl Gudmundsson — 8:23.20
14. Jelle Hoste — 8:23.49
15. Henrik Haapalainen — 8:23.73
16. Samuel Cournoyer — 8:27.87
17. Colten Mertens — 8:29.18
18. Dallin Pepper — 8:30.75
19. Fabien Beneito — 8:31.52
20. Jonne Koski — 8:34.95
21. Kalyan Souza — 8:37.56
22. Spencer Panchik — 8:40.15
23. Samuel Kwant — 8:41.89
24. James Sprague — 8:45.15
25. Nick Mathew — 8:46.52
26. Luke Parker — 8:48.08
27. David Shorunke — 8:48.28
28. Kaique Cerveny — 8:48.52
29. Michal Wesolowski — 8:50.12
30. Justin Medeiros — 8:51.24
31. Cole Sager — 8:51.53
32. Cole Greashaber — 8:52.72
33. Jack Farlow — 8:56.08
34. Alex Vigneault — 9:05.14
35. Moritz Fiebig — 9:06.76
36. Jake Douglas — 9:19.90
37. Jayson Hopper — 9:39.51
38. Arthur Semenov — 9:45.03
39. Bronislaw Olenkowicz — 9:45.51

[Related: 2023 CrossFit Games Adaptive Division Results — Who Is the Fittest on Earth?]

Individual Women’s Results — “Helena”

1. Jamie Simmonds — 8:27.12
2. Emma Cary — 8:38.61
3. Alexis Raptis — 8:38.61
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
11. Danielle Brandon — 8:56.63
12. Shelby Neal — 9:03.67
13. Karin Freyová — 9:03.96
14. Emily Rolfe — 9:05.60
15. Laura Horvath — 9:06.79
16. Caroline Stanley — 9:07.14
17. Abigail Domit — 9:09.82
18. Paige Semenza — 9:12.09
19. Katrin Davíðsdóttir — 9:13.31
20. Manon Angonese — 9:14.12
21. Baylee Rayl — 9:14.32
22. Rebecka Vitesson — 9:17.19
23. Emma Tall — 9:18.60
24. Annie Thorisdottir — 9:20.16
25. Kelly Baker — 9:22.96
26. Sydney Wells — 9:24.97
27. Gabriela Migała — 9:26.85
28. Feeroozeh Saghafi — 9:30.39
29. Ella Wunger — 9:33.67
30. Alexia Williams — 9:37.90
31. Christine Kolenbrander — 9:38.61
32. Matilde Garnes — 9:43.44
33. Amanda Barnhart — 9:47.67
34. Shahad Budebs — 9:49.24
35. Emily de Rooy — 9:51.92
36. Olivia Kerstetter — 10:07.18
37. Victoria Campos — 10:16.80
38. Michelle Basnett — 10:49.80
39. Ellie Turner — CAP + 28
40. Emma McQuaid — time forthcoming

[Related: 2023 CrossFit Games Withdrawals]

Individual Men’s Helena Recap

Heat one featured athletes on the wrong side of the cut line entering the event and needed big finishes to move up the leaderboard — only the top 30 athletes advance to the weekend’s events. Vigneault and Cerveny were the first to finish the initial run and begin the first round of muscle-ups.

Wesolowski joined the two front-runners on the snatches before the rest of the heat joined them. Ceveny held a lead of about half a dozen strides on the second run. Souza caught up by the second round of muscle-ups and took over the lead by a rep in the second round of snatches.

The two South Americans were all alone out front during the final run. Souza appeared less gassed, and it translated to a two-rep lead in the last round of snatches. Souza crossed the finish line first and set the time to beat at just over eight and a half minutes.

Image courtesy of CrossFit LLC

Heat two was led by Haapalainen and Ulpenieks from the start. Haynes, Beneito, and Farlow attempted to keep pace, but the two European athletes churned through their snatches and raced back out to the track.

Upenieks took over the lead by the end of the second run, and Haynes caught up to Haapalainen. All three were ahead of Souza’s split time at through the second round of muscle-ups.

Haynes and Upenieks led the field on the final run, but Haapalainen appeared to turn on the jets to not fall behind. The trio closed the final run three quarters past the sixth minute.

Upenieks had a slightly faster cycle rate on the muscle-ups to take a single-rep lead to start the last round of snatches. They stayed the pace, and Upenieks crossed the finish line first to take the heat.

Image courtesy of CrossFit LLC

Lazar Đukić led heat three around the first run. The pack behind him was led by Ohlsen and Moorad. Đukić held a two-rep lead through the muscle-ups to the snatches following his 4:14-mile pace in the first lap.

Đukić, Moorad, and Ohlsen were the first to the second run in that order. Their pace was well ahead of the split needed to overtake Upenieks’ time to beat.

Đukić advanced his lead by a rep through the second round of snatches. His strategy of full-sending the runs was paying off. Đukić had a full camera frame to himself re-entering the arena for the final muscle-ups. However, the cycle rate by Moorad was too fast for Đukić to fend off, and in the final moment, Moorad stole the heat.

Image courtesy of CrossFit LLC

The penultimate heat ran the first lap as a pack at the pace set by Panchik. Vellner and Panchik were the first athletes to touch the bars, though the pack as a whole ran a split five seconds behind the previous heat.

Everyone tackled the first round of snatches together, with only Mertens in the rear by a rep. Martin and Vellner were out front for the second run. Hoste hopped to the front by taking the lead in dramatic fashion via shoulder-bumping Martin.

That trio led the pack to the snatches. Noticeably, Medeiros fell toward the back of the heat. Vellner and Hoste traded the lead in the final run as they darted to the final round of muscle-ups.

The crowd erupted as Vellner grabbed his dumbbell first for the final snatches. He crossed the finish line to win the heat in a quarter after eight minutes.

Image courtesy of CrossFit LLC

Khrennikov set the pace for the opening lap of the final heat. This heat was advantaged significantly over the rest of the men’s field as they ran after all the women’s heats were completed, meaning the temperature was lower outside as night fell.

Koski was the first athlete through the muscle-ups. Crouch took over the lead with a faster cycle rate in the snatches. However, Khrennikov was the first to finish and raced out for lap two.

Adler joined Khrennikov at the front of the run and overtook Khrennikov before reentering the arena. Adler held his single-rep lead over Khrennikov through the second round of muscle-ups.

Adler extended his lead through the final run. He had plenty of breathing room to win the heat but knew the top time to beat set by Moorad earlier in the evening. The night belonged to Adler as he crossed the finish line in an event-winning time of 

Image courtesy of CrossFit LLCIndividual Women’s Helena Recap

The first heat for the women ran before the final heat for the men. The first muscle-up after the first run was scored by Stanley, but Budebs was the first to the snatches.

A costly regrip plus no-rep cost Budebs the lead and allowed Angonese to take the lead into the second run. Angonese was joined by Stanley and Domit; they were well ahead of the rest of the heat.

Domit hit the second round of snatches first. Angonese and Stanley stayed within a rep and eventually caught up — Domit’s cycle rate as the taller athlete was slower on the snatches.

Angonese held a comfortable lead in the final run. Domit overtook Stanley a dozen strides behind Angonese. Domit chewed into Angonese’s lead during the final run, and it would be a nail-biter to win the heat.

The trio reached the final snatches before halfway past eight minutes. Angonese’s cycle rate was impressive thus far but slowed on the home stretch. Stanley’s did not and was enough to take the lead and the heat.

Image courtesy of CrossFit LLC

Wells and Wunger set the pace on the run for the second women’s heat. Once to the muscle-ups, Kaya’s cycle rate was enough for a one-rep lead entering the first round of snatches.

Kaya held a short lead on the first run, but Wunger and Wells dissipated it entirely by their return to the arena for the second round. It was clear that Kaya and Wunger had the faster cycle rates on the muscle-ups, but Wells had the fastest split in the runs.

A repeat of the previous round, Kaya had a large lead entering the run, but it was chiseled to almost nothing by Wunger, Wells, and Neal, who joined the party at the front of the heat.

Kaya was first in the final round of snatches, and it appeared that it would hold through to the end of the heat. It ultimately was as Kaya claimed the heat with a time to beat of just under nine minutes.

Image courtesy of CrossFit LLC

Heat three for the women was led by Semenza. Cary didn’t give her much breathing room as they reached the muscle-ups together. Ellie Turner was at the back of the pack with a limp in her run — clearly, something was wrong, with the commentary team noting the tape on Turner’s lower back.

Cary was out to an early lead on the second run. Fuliano kept her company. No one else was close.

The second round was Cary’s feature performance. She extended her lead to five reps by the snatches on Fuliano. It was Cary’s heat to lose. She didn’t let up the pace and ran the final round in the lead alone.

Image courtesy of CrossFit LLC

Heat four ran the first lap as a group, with Rolfe setting the pace. She, Simmonds, Davíðsdóttir, and Flores pulled a few reps ahead through the muscle-ups.

Simmonds’ cycle rate was a pair of reps faster than anyone else. She separated from the pack by a handful of reps. She began the second lap alone. 

Simmonds had an eight-rep lead entering the final round. She would undoubtedly win the heat. The question became whether her time could overtake Cary’s from the previous heat. It was, as she crossed the line at just under eight and a half minutes.

Image courtesy of CrossFit LLC

Migała led the final heat through the first lap. It was effectively run as a group. Horvath, wearing the leader’s jersey, took a single-rep lead on through the snatches, but it remained anyone’s heat.

The second lap was complete by the..

There’s no denying that regular workout is important for maintaining a healthy and balanced lifestyle. After all, it strengthens your body, boosts your energy levels, and contributes to overall well-being.

However, equally important is unwinding and relaxing after an intense gym session. During this recovery period, your muscles repair, and your mind finds solace.

While traditional methods like stretching and meditation are the recommended ways to unwind, recently, some gymgoers have turned to vaping for the same purpose. It offers them a simple and enjoyable way to wind down, especially after a high-intensity workout.

Do you want to know how? If yes, keep reading!

Promoting Relaxation

After an intense workout, your body releases endorphins. It leaves you feeling exhilarated and full of energy. However, due to such high energy levels, relaxing sometimes becomes challenging. Vaping can help bridge this gap, providing a calming effect that allows you to unwind without feeling overwhelmed.

Put simply, during vaping, you inhale the vapors and release the smoke. It allows you to focus on your breath and release tension from your body. Plus, the flavors in the e-liquid also offer a pleasant sensory indulgence.

However, this effectiveness depends significantly on the cart pen you use. A high-quality pen from a reputed smoke shop will ensure you get a consistent and enjoyable experience. Are you still confused? If yes, visit KING’s Pipe | Best Online Head Shop | Bongs, Pipes, Rigs, and Vaporizers to get more information. Nevertheless, make sure to read the customer reviews before you get any product.

Alleviate Muscle Tension

It’s pretty common to feel tight and sore muscles due to physical exertion. Fortunately, vaping can help reduce muscle tension and promote relaxation.

Vaping generally uses a slow breathing technique that helps release built-up tension in your muscles. Moreover, some vape juices contain ingredients like CBD (cannabidiol), which have potential muscle-relaxing properties and anti-inflammatory properties. In short, easing muscle discomfort and stiffness.

However, it’s crucial to ensure that your CBD products are of high quality and sourced from reputable manufacturers. This way, you can be confident that you are getting the full potential benefits of CBD for effective muscle tension relief.

Distraction from Exercise Fatigue

Often times after a workout, people feel physically and mentally drained. Trying to vape can potentially act as a distraction, providing a moment of relaxation and enjoyment. It is because you shift your focus to inhaling the flavorful vapor, momentarily diverting your attention from any lingering exhaustion.

The sensory experience of various e-liquids flavors, such as fruity, dessert, or refreshing options, further makes the distraction even more enjoyable.

However, you must always consult a healthcare professional before adding vaping to your wellness routine. It is especially important if you have any existing health conditions or are taking medications.

To Sum It All Up

As you explore the potential of vaping as a post-gym relaxation, consult your healthcare professionals. Also, striking the perfect balance in your relaxation routine is important to ensure you feel relaxed and not overwhelmed. So, give it a try and see how it helps you!

The post How Can Vaping Help You Unwind After an Intense Gym Session? appeared first on GymGuider.com.

Beat the heat on hot summer days with these cool, refreshing and totally healthy summer recipes that the whole family will love!

Thai Chicken Lettuce Wraps with Peanut-Ginger Sauce

These Thai chicken lettuce wraps are sublime. Made with chicken strips marinated in yogurt and spices, plus a creamy, drool-worthy peanut ginger sauce, it’s the perfect crowd-pleasing recipe. Plus, the peanut-ginger dipping sauce goes great with vegetables, pita chips and more so be sure to keep any leftovers.

Get The Recipe For This Thai Chicken Lettuce Wraps with Peanut-Ginger Sauce

Grilled Peaches & Pineapple Photo Credit: Get Healthy U

There are not very many desserts that contain no added sugar, but this recipe for grilled peaches and pineapple contains just that; no added sugar needed! Cooking peaches and pineapple on the grill creates delicious caramelization on the fruit and makes for one beautiful dessert in just 10 minutes.

Eat them on their own or serve them up with some vanilla bean ice cream and fresh basil!

Get The Recipe and Tips For Grilled Peaches & Pineapple

Healthy Tuna Salad Photo Credit: Get Healthy U

When you need to get something healthy but filling on the table quickly for lunch, there’s nothing better than tuna salad sandwiches! This healthy tuna salad recipe made with yellowfin tuna can be mixed up in 5 minutes or less and layered between your favorite bread or rolled up into lettuce wraps. 

Make This Healthy Tuna Salad Recipe

Beet Burgers with Chipotle Aioli Photo Credit: Get healthy U

Beet burgers have become one of my favorite healthy obsessions. I consider myself to be a somewhat of an “expert” since I have tried and tasted so many. I mixed and matched several recipes and came up with this version that has a Mexican twist to it!

Filled with fresh tasty ingredients, this healthy burger has great texture and flavor. Sometimes, I double this recipe and keep the beet burgers in my freezer. They are easy to thaw and cook up for a quick meal later in the week!

Make This Beet Burgers with Chipotle Aioli Recipe

Kabobs On The Grill Photo Credit: Get Healthy U

Kabobs are a summer staple and making them could not be easier!

The great thing about kabos on the grill is how versatile and customizable they are. Like chicken but not shrimp? Great. Love mushrooms but meh on zucchini? Easy peasy.

Kabobs are great for company too. Keep it easy, colorful, and delicious and get grilling today! And it never hurts to make extra for leftovers!!

Kabobs On The Grill (3 Easy Recipes)

Healthy Chipotle Chicken Burrito Bowl Photo Credit: Get Healthy U

Skip the long lines at Chipotle and make this healthy chipotle chicken bowl recipe at home! It takes about 30 minutes to make a lower calorie bowl at home and you can fully customize it with all your favorite toppings. 

Make This Healthy Chipotle Chicken Burrito Bowl Recipe

Lavender Lemonade Photo Credit: Get Healthy U

There’s nothing more refreshing on a hot day than a glass of ice cold lemonade. We love making pitchers of this lavender lemonade recipe all summer; lemon and lavender make a delightful flavor pairing. 

Make This Lavender Lemonade Recipe

Grilled Golden Beet Salad With Quinoa and Citrus Dressing Photo Credit Shutterstock

This golden beet salad made with quinoa and a citrus dressing is so flavor-packed, nutritious, and beautiful to boot.

I absolutely love beets. They are one of my favorite foods, so when I spy the beautiful and less common golden beet at the farmer’s market or grocery store, I get really excited to make this salad.

I eat this golden beet salad as a weekday lunch, but it also makes for an impressive side dish when I’m hosting a group. I appreciate how easy it is to whip together and that I can make all the parts ahead of time if I want.

Get The Recipe For Grilled Golden Beet Salad With Quinoa and Citrus Dressing

Strawberry Mango White Wine Sangria Photo Credit: Get Healthy U

As summer weather warms up, nothing is more refreshing than a cold glass of this easy white sangria! This delicious wine cocktail recipe for strawberry mango sangria is the perfect patio drink for a hot summer day. 
It has everything you love about a classic white wine sangria recipe – fruit and wine – but with a strawberry, mango twist!

We love making up this white sangria recipe for any guests that stop by during your summer gatherings like backyard BBQ or evening picnics. Feel free to experiment with a variety of fruits as mentioned in the variations section below; there are so many delicious combinations.

Make This Strawberry Mango White Wine Sangria Recipe

Healthy Chicken Cobb Salad Photo Credit: Shutterstock

I love a good cobb salad. It’s always been one of my favorites when I go out to eat, but the truth is that a traditional cobb salad isn’t all that healthy. Most are filled with calories from the dressing they use or the extra serving of bacon. So this healthy cobb salad version is lighter and filled with fresh veggies! The edamame, avocado, and turkey bacon offer tons of protein, but you could always add grilled chicken on top as well.

This healthy Cobb Salad is the perfect light dinner or lunch. If you prepare the turkey bacon ahead of time, this recipe is a snap to assemble and looks fantastic.

Get The Recipe For This Healthy Chicken Cobb Salad

Trader Joe’s Curry Chicken Salad (Copycat Recipe) Photo Credit: Get Healthy U

This crunchy Thai salad hits so many levels of goodness. It’s loaded with good-for-you ingredients, it tastes so crunchy and fresh, and it’s gluten-free and dairy-free making it super versatile for an array of people.

Make The Recipe For Crunchy Thai Chicken Quinoa Salad with Peanut Dressing (GF + DF)

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes) PHoto Credit: Depositphotos

From promoting healthy skin to improving your memory, check out the top 14 health benefits of cucumbers below. And if you’re lucky enough to have a load from your garden or farmers market on hand, you’ll definitely want to check out some of our favorite cucumber recipes too!

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)

Highest Rated Low-Calorie Smoothies Photo Credit: Depositphotos

Whether as an on-the-go breakfast as you run to work in the morning, an energizing afternoon pick-me-up, or a refreshing beverage to cool down from a hot summer day, all are great reasons to whip up one of these highly rated smoothies!

Smoothies are naturally packed with many nutrients and it makes being able to consume multiple fruits and vegetables in one sitting a lot easier than if you have to chew each one. They are also a great source of fiber since you’re including whole fruits and/or vegetables

Highest Rated Low-Calorie Smoothies

Sometimes we get too comfortable with our regular gym routine, and that includes our gym. One of the biggest drawbacks of being away from your go-to gym is our dependency on more fancy equipment. You don’t have to worry about being creative because of your access to all the gym toys. However, the most significant advantages to being on the road is the opportunity to become innovative with what’s around you.

If you’re the type who likes to maintain their gains while away from the gym, The Fitness Maverick has got something special for you. Gareth Sapstead, MSc C.S.C.S. physique strength coach, provides an upper- and lower-body strength workout you can do anywhere, specifically for physique development and lean muscle gain.

All you’ll need is a resistance band—and you—to complete this band and bodyweight workout.

How to Do the Band & Bodyweight Workout

Perform the A and B supersets for the prescribed sets and reps and all the sets and reps on the straight sets before moving on to the next exercise. Alternate between the upper and lower body workouts 3 or 4 times a week, or use them as standalone workouts when you drag yourself away from the buffet.

Upper Body Band & Bodyweight Workout

1A. Resistance Band Face Pulls: 4 sets 12-15 reps

1B. Push-ups (use the resistance band to make it harder): 4 sets, 10-12 reps. Take 3 seconds to lower down, 1-second hold at the bottom, and explosive return to the top.

90 seconds rest between supersets.

2A. Band straight-arm lat pulldown: 3 sets 15-20 reps

2B. Single-arm band shoulder press : 3 sets, 10-15 on each arm.

90 seconds rest between supersets.

• Band rear delt pulls: 3 sets, 15-20 on each arm, 60 seconds rest between sets.
• Seated band row 100s – Use the resistance band you have available and complete 100 reps in as few sets as possible with as little rest as possible. To perform the row, sit with your legs straight and loop the band underneath your feet.

Lower Body Bodyweight Band Workout

Warm Up

• X Band walks: 2 sets x 60 seconds
  Rest 60 seconds between sets.
• Clam raises:  2 sets, 10-15 reps each side
  Rest 90 seconds between sets.

Series A

1A. Reverse Nordic Curl (a.k.a., bodyweight leg extension): 3 sets, 10-15 reps
1B. Plank leg extensions: 3 sets, 10-15 reps
Rest 90 seconds between sets.

Series B

2A. Bodyweight single-leg hip thrust: 3 sets, 10-15 reps
2B. Bodyweight Bulgarian split-squat. (Use a slow eccentric tempo to add difficulty): 3 sets, 12-20 reps (each side)
Rest 90 seconds between sets.

Series C

3 sets 12-20 reps on each side, 90 seconds rest.

3A.  Band single-leg Romanian deadlift: 3  sets, 15-20 reps (each leg)
3B.  Ab walkouts: 3 sets,  6-8 reps
Rest 90 seconds between sets.

 

The annual World’s Strongest Nation (WSN) is a fitting battle of strength between two international superstars. This year, with former World’s Strongest Man (WSM) champions Eddie Hall (2017) and Martins Licis (2019) once again captaining Team UK and Team USA, respectively, the contest is sure to present another entertaining gauntlet in Liverpool, England. That’s especially true now that both superstars know who’s on their team.

On July 22, 2023, the Giants Live organization — which organizes the WSN and promotes the competition — revealed the full rosters for Team UK and Team USA over its Instagram page. Both lineups are star-studded with some of the biggest active names in strongman and strongwoman. The contest is scheduled to take place across the pond on November 18, 2023.

Here’s an overview of the Team UK roster at the 2023 WSN:

2023 World’s Strongest Nation Roster | Team UK

• Eddie Hall | Captain
• Donna Moore
• Andrea Thompson
• Rebecca Roberts
• Lucy Underdown
• Tom Stoltman
• Luke Stoltman
• Mark Felix
• Gavin Bilton

Team UK has a few unique qualities. They are as follows:

Team UK By The Numbers

• Two former WSM champions (Hall in 2017, Tom Stoltman from 2021-2022)
• Three former World’s Strongest Woman champions (Moore in 2016-2017, 2019, Thompson in 2018, Roberts in 2021)
• The current strongwoman deadlift World Record holder (Underdown, 300 kilograms/661.4 pounds from 2021)
• The current Wrecking Ball Hold World Record holder (Felix, time of 2:20.49 from 2022)

Here’s a rundown of the Team USA roster at the 2023 WSN:

2023 World’s Strongest Nation Roster | Team USA

• Martins Licis | Captain
• Gabi Dixson
• Inez Carrasquillo
• Nadia Stowers
• Victoria Long
• Trey Mitchell
• Evan Singleton
• Kevin Faires
• Spenser Remick

Team USA also has a few distinctive attributes. They are:

Team USA By The Numbers

• One former WSM champion (Licis in 2019)
• The two-time reigning Shaw Classic (SC) champion (Mitchell from 2021-2022)
• The 2023 Giants Live Strongman Classic (GLSC) champion (Singleton)
• The 2023 Arnold Strongwoman Classic (ASWC) champion (Long)
• The Dinnie Stones World Record holder (Faires, 31 feet and seven inches from 2023)
• The strongwoman Log Lift World Record holder (Carrasquillo, 145.9 kilograms/321.6 pounds from 2023)

With such a diverse catalog of achievements and repertoire of skill sets, the 2023 WSN seems like a balanced duel of strength on paper between both teams.

There aren’t many team-oriented contests in strongman and strongwoman, let alone any like the WSN, that feature so many accomplished athletes. One thing’s for sure — these two squads should put on a unique show in Liverpool this fall.

Featured image: @giantslivestrongman on Instagram

The post 2023 World’s Strongest Nation Team Rosters Revealed appeared first on Breaking Muscle.

The 2023 strongman season hasn’t exactly gone according to plan for Tom Stoltman. Not only did the former two-time World’s Strongest Man (WSM) champion (2021-2022) lose out on a legendary “three-peat” to Mitchell Hooper, he came in sixth place during the 2023 Arnold Strongman Classic (ASC) and was the runner-up at the 2023 Giants Live Strongman Classic (GLSC) by a razor-thin half-point margin. Now officially without a professional strongman win in over a year, Stoltman’s victory drought is the longest of his career since he initially broke through with the 2021 WSM title, per Strongman Archives.

On July 20, 2023, Stoltman shared a glimpse at how he’s preparing to climb out of his recent competitive rut. The athlete posted an Instagram clip where he completed an 800-kilogram (1,763.7-pound) leg press. The eye-opening strength feat was all the more impressive, considering Stoltman affixed resistance bands to his machine and implemented pauses between reps for additional challenges. The lower body training session is part of Stoltman’s wholesale preparation for the 2023 Shaw Classic (SC), taking place on August 19-20, 2023, in Loveland, CO.

A Car Leg Press is one of the 2023 SC’s most eye-catching events, which is presumably what Stoltman’s preparation in the clip is connected to. In the 2022 edition, competitors were tasked with performing maximum reps with a 907-kilogram (2,000-pound) car loaded upon a custom-built leg press and the winning performance was 8 repetitions.

Based on his Instagram profile, Stoltman does not usually make it a regular habit of showing glimpses of his preparation in advance of contests. In fact, most of Stoltman’s posts feature competition highlights, photos, and collaborations with his older brother, Luke, a fellow professional strongman. With Stoltman is elaborating on what’s happening behind the scenes, the athlete is seemingly veering off script and showing he might mean business at the 2023 SC.

This would align with Stoltman’s reflective stance after the conclusion of the 2023 WSM, where he came up 4.5 points short of another historic title. In the aftermath, the strongman explained he “gave everything he had” and was “proud” of his performance, but it ultimately wasn’t enough for a win.

The 2023 SC will be Stoltman’s debut at the growing contest organized by four-time WSM champion (2011, 2013, 2015-2016) Brian Shaw. Should Stoltman win in his debut, he will not only have toppled other noteworthy competitors like Hooper, 2020 WSM winner Oleksii Novikov, and two-time reigning SC champion Trey Mitchell, but he will also have earned the title of “The Strongest Man on Earth.”

That would be quite the way for Stoltman to rebound after a “slow” first half of 2023.

Here’s an overview of the full roster for the 2023 SC:

2023 Shaw Classic Roster

• Trey Mitchell (United States) — Reigning two-time Champion
• Brian Shaw (United States) — 2022 runner-up
• Mitchell Hooper (Canada) — 2022 third place
• Tom Stoltman (United Kingdom)
• Luke Stoltman (United Kingdom)
• Oleksii Novikov (Ukraine)
• Bobby Thompson (United States)
• Adam Bishop (United Kingdom)
• Graham Hicks (United Kingdom)
• Pavlo Nakonechnyy (Ukraine)
• Thomas Evans (United States)
• Maxime Boudreault (Canada)
• Kevin Faires (United States)
• Aivars Šmaukstelis (Latvia)
• Evan Singleton (United States)
• *Gavin Bilton (United Kingdom) | *Replaces Mateusz Kieliszkowski

Here’s a rundown of the events of the 2023 SC:

2023 Shaw Classic Events

• Log Medley
• Max Hummer Tire Deadlift
• Wheelbarrow and Arm-Over-Arm Medley
• Bag Toss
• Car Leg Press
• Atlas Stones
• Standing Bench Press
• Fingal’s Fingers and Power Stairs Medley

Including Shaw, Hooper, and Novikov, Stoltman is notably one of four current or former WSM champions vying for the 2023 SC title.

The year 2023 hasn’t gone how Stoltman originally envisioned, but it’s not too late to salvage and make it memorable. This strongman superstar isn’t going anywhere any time soon, and this leg press could be evidence of the tremendous power he’ll showcase at the 2023 SC.

Featured image: @tomstoltmanofficial on Instagram

The post Tom Stoltman Leg Presses a Monstrous 800 Kilograms (1,763.7 Pounds) for Reps in Shaw Classic Training appeared first on Breaking Muscle.