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Hey guys!

Calling all millennials who were traumatized by the low rise trend of the 2000s!

I honestly have never been able to go low-low as I have a very soft lower belly and hips, so my body type isn’t highlighted in a way I like with traditional low rise bottoms.

Low rise shorts are back

20 years later (omg whattttt), low rise is back, but this time around, I get to control how it looks. Don’t be scared guys. I found a way for us to do this (if you want to of course) and do it better than in the 2000s!

 

 

Shop Low Rise Supershort

I am very pleased with how my Low Rise Supershort turned out and it’s my shorts of choice at the moment! Love how it fits right over my hips, it doesn’t pinch, and it lightly shows off my belly button. Very flattering. On short torso’d girls, this will probably be like a mid rise on you!

An honest note on sizing

Initially I had planned to make low rise shorts in our full size range xxs-3x but all of the plus size fit models we worked with kept it real and said they’d never wear this. In order to not create extra waste by making something no one wants, we opted not to produce plus sizes, however, if you feel like you actually would wear this – comment and tell me and I can make it for next time.

Im 5’5” wearing the small! The waist is very generous in its construction (which is what makes it anti-pinch). If you have a softer lower belly like me, stick with your normal size chart size. If you have more muscle in your hips and abs, I would say size down!

Hope you like the new options! Oh and for those wondering about thigh chafing – I’m working on something for you. Thank you for being patient as we develop!

The 2023 Germany’s Strongest Man (GSM) contest occurred in Gera, Germany, on Aug. 12, 2023. Twelve of the country’s strongest men clashed through six events in the single-day event, including the Wheelbarrow Carry, Tractor Pull, Tire Flip, Weight Throw, Dumbbell Medley, and Atlas Stones.

Dennis Kohlruss scored the overall victory. According to Strongman Archives, the competition was scored where the lower point total ranking higher. For example, if an athlete ranked first in an event, they received one point; last place received 12. Below are the full results:

2023 Germany’s Strongest Man Results

1. Dennis Kohlruss — 13 points
2. Patrick Eibel — 23 points
3. Markus Schätzl — 28 points
4. Sebastian Kraus — 32 points
5. Albin Hasanović — 37 points
6. Matthias Winnerl — 40 points
7. Tim Hruby — 41 points
8. Michael Reichelt — 41 points
9. Martin Mos — 42 points
10. Enrico Panfili — 49 points
11. Kai Ehrhard — 51 points
12. Ayyub Mohammad — 72 points

[Related: 2023 Strongman Champions League England Results — Shane Flowers Wins on Home Soil]

[Related: 2023 Strongman Champions League Portugal Results — Evans Aryee Conquers]

2023 Germany’s Strongest Man Event Results

Below are the results for each of the six events held in Gera:

Wheelbarrow Carry

This event was scored for time. All but two athletes completed the course within the time cap.

1. Albin Hasanović — 17.9 seconds
2. Sebastian Kraus — 18.74 seconds
3. Tim Hruby — 18.07 seconds
4. Martin Mos — 21.29 seconds
5. Markus Schätzl — 21.36 seconds
6. Dennis Kohlruss — 21.69 seconds
7. Enrico Panfili — 22.05 seconds
8. Michael Reichelt — 22.18 seconds
9. Patrick Eibel — 22.42 seconds
10. Matthias Winnerl — 24.93 seconds
11. Kai Ehrhard — 29.37 secones
12. Ayyub Mohammad — withdrew

Tractor Pull

Only two athletes finished the Tractor Pull within the time cap. Athletes who did not complete the course were scored for distance.

1. Patrick Eibel —  55.46 seconds
2. Dennis Kohlruss — 61.50 seconds
3. Sebastian Kraus — 15.48 meters
4. Martin Mos — 11.89 meters
5. Matthias Winnerl — 11.84 meters
6. Michael Reichelt — 9.7 meters
7. Markus Schätzl —  9.6 meters
8. Tim Hruby — 9.28 meters
9. Kai Ehrhard — 7.05 meters
10. Albin Hasanović — 6.69 meters
11. Enrico Panfili — 6.47 meters
12. Ayyub Mohammad — withdrew

Tire Flip

Each strongman was tasked to flip a 425-kilogram tire six times in the fastest time possible.

1. Sebastian Kraus — Six in 56.62 seconds
2. Dennis Kohlruss — Six in 59.86 seconds
3. Patrick Eibel — Five in 63.50 seconds
4. Matthias Winnerl — Five in 67.89 seconds
5. Albin Hasanović — Five in 70.46 seconds
6. Michael Reichelt — Four in 59.29 seconds
7. Markus Schätzl — Four in 63.02 seconds
8. Martin Mos — Three in 44.29 seconds
9. Enrico Panfili — Three in 47.48 seconds
10. Kai Ehrhard — One in 13.47 seconds
11. Tim Hruby — One in 14.52 seconds
12. Ayyub Mohammad — withdrew

Weight Throw

Each strongman attempted to throw five implements ranging from 20 to 28 kilograms over a 4.2-meter bar in the fastest time possible.

1. Dennis Kohlruss — Five in 18.19 seconds
2. Patrick Eibel — Five in 22.30 seconds
3. Markus Schätzl — Five in 35.27 seconds
4. Kai Ehrhard — Five in 47.49 seconds
5. Sebastian Kraus — Five in 70.13 seconds
6. Matthias Winnerl — Four in 15.00 seconds
7. Albin Hasanović — Four in 17.82 seconds
8. Michael Reichelt — Four in 24.88 seconds
9. Enrico Panfili — Four in 25.70 seconds
10. Martin Mos — Four in 32.30 seconds
11. Tim Hruby — Four in 34.16 seconds
12. Ayyub Mohammad — withdrew

Dumbbell Medley

The Dumbbell Medley was comprised of six implements weighing 70, 80, 90, 100, 110, and 124.5 kilograms.

1. Dennis Kohlruss — Five in 48.69 seconds
2. Tim Hruby — Four in 50.28 seconds
3. Albin Hasanović — Three in 19.11 seconds
4. Markus Schätzl — Three in 21.51 seconds
5. Patrick Eibel — Three in 32.93 seconds
6. Kai Ehrhard — Three in 59.23 seconds
7. Enrico Panfili — Two in 12.16 seconds
8. Matthias Winnerl — Two in 12.70 seconds
9. Michael Reichelt — Two in 18.45 seconds
10. Martin Mos — Two in 19.44 seconds
11. Sebastian Kraus — One in 11.01 seconds
12. Ayyub Mohammad — withdrew

Atlas Stones

The Atlas Stones featured four implements ranging in weight from 160 to 200 kilograms.

1. Albin Hasanović — Four in 40.70 seconds
2. Dennis Kohlruss — Four in 59.17 seconds
3. Markus Schätzl — Three in 27.12 seconds
4. Patrick Eibel — Three in 35.73 seconds
5. Michael Reichelt — Two in 15.18 seconds
6. Martin Mos — Two in 18.15 seconds
7. Enrico Panfili — Two in 21.51 seconds
8. Matthias Winnerl — Two in 21.60 seconds
9. Tim Hruby — Two in 22.65 seconds
10. Sebastian Kraus — Two in 38.32 seconds
11. Kai Ehrhard — no result
12. Ayyub Mohammad — withdrew

Kohlruss won two events (Weight Throw and Dumbbell Medley) and finished as the runner-up in three others (Tractor Pull, Tire Flip, and Atlas Stones). His worst finish of the day was fifth in the opening event.

Featured image: @dennis_kohlruss on Instagram

The post 2023 Germany’s Strongest Man Results — Dennis Kohlruss Triumphant appeared first on BarBend.

Menopause comes with plenty of unpleasant symptoms, from hot flashes and brain fog to insomnia and mood swings. But there are so many things you can do to help your body through this change, even years in advance. One of the best ways to take charge of your hormonal health is by adhering to this menopause diet. The foods we have listed are proven to help manage your menopause symptoms.

Typically, menopause occurs in your early 50s, menopause occurs when you’ve gone a full year without a period. (The exact time frame varies greatly, with an average range of 45-55).

Once you do hit menopause, you’ll be experiencing all-time low levels of all hormones can put you at risk for health conditions like osteoporosis and heart disease.   That might sound scary, but “by making some changes to your eating habits, you might be able to ease a lot of the discomfort and keep your body healthier as you age,” says Sherry Ross, MD, an ob-gyn at St. John’s Health Center in Santa Monica, California.

Let’s explore the specific hormonal changes that occur during this time and the best foods for your menopausal diet.

Fiber-Rich Foods Photo Credit: Shutterstock

Eating a high-fiber diet can help you with menopause-related digestion issues such as bloating or irregularity.

Getting enough fiber with every meal also helps you feel fuller longer, which can prevent unwanted menopausal weight gain.

It’s extremely common for women to gain weight in their menopausal years. Still, by incorporating more fiber into your diet (combined with cardio and plenty of strength training to keep muscle on your body and your metabolism working!), you can help manage your weight.

Foods high in fiber include:

• Bananas
• Apples
• Pears
• Broccoli
• Beans
• Chickpeas
• Brussels Sprouts
• Nuts
• Steel-cut oats

Recipes to Try

​​Overnight Pumpkin Spice Oatmeal

Shredded Brussels Sprouts & Kale Salad with Apples, Gorgonzola & Candied Pecans

Southwestern Sweet Pepper Nachos

Healthy Fats Photo Credit: Shutterstock

Omega-3 fats are an essential part of any diet, but particularly during menopause, they can help stabilize mood swings and improve anxiety and depression. One of the best sources of omega-3s is oily fish, so you’ll notice they dominate the list below.

The following are omega-3-rich foods to eat more of:

• Salmon
• Tuna
• Herring
• Avocados
• Sardines
• Flaxseeds
• Grass-fed beef
• Kale
• Flax seeds

Recipes to Try

Teriyaki Salmon Salad (Easy 15-Minute Recipe!)

Baked Avocado Eggs

Avocado Tuna Salad

Calcium-Rich Foods Photo Credit: Shutterstock

One thing nearly every doctor can agree on is the importance of calcium as you age. Getting enough calcium during menopause helps you maintain strong bones and avoid osteoporosis. To stay healthy and prevent injury, you need to make sure you’re getting enough calcium in your diet each day.

Below is a list of calcium-rich foods

• Greek yogurt
• Kefir
• Broccoli
• Leafy greens
• Oranges
• Beans
• Spinach
• Tofu
• Bok Choy
• Almonds

Recipes to Try

Healthy Chicken Stir-Fry

Vitamin D Photo Credit: Shutterstock

Be sure you also get enough Vitamin D while eating calcium-rich foods because Vitamin D helps your body absorb calcium!

Getting enough vitamin D helps protect your bones and can also help with mood swings during menopause. Check out the list of foods rich in Vitamin D below or consider taking a Vitamin D supplement, especially in the winter or if you live in a cold, non-sunny climate.

Most doctors recommend 1,000 to 2,000 units of vitamin D a day if you’re taking it in supplement form.

Foods rich in Vitamin D include:

• Eggs
• Yogurt
• Salmon
• Mushrooms
• Fortified Milk

Recipes to Try

Healthy Lentil And Mushroom Veggie Burgers

Avocado Deviled Eggs

Dill Salmon Scramble

Balance These 4 Hormones for Weight Loss Photo Credit: Get Healthy U

Your hormones impact so many things—from your mood and energy levels to your weight.

When you are deficient or dominant in any one hormone, it’s easier to gain weight. This is particularly true for women who are experiencing hormonal imbalances caused by the natural aging process.

If you’re someone struggling with weight loss, you might benefit from understanding your hormone levels and trying these natural ways to balance your hormones.

Balance These 4 Hormones for Weight Loss

The 10 Yoga Poses You Should Do Everyday Photo Credit: Shutterstock

Simply put, a daily yoga routine makes you feel good. No matter where you find yourself or how much time you have, you can do the 10 yoga poses below and start your day with a centered mind and a refreshed body. Because beyond the mental benefits of yoga, the way your body will feel after a good stretch is vital to a healthy lifestyle.

The 10 Yoga Poses You Should Do Everyday

Strength Training for Women Over 50: 11 Best Moves Photo Credit: Get Healthy U

While aging is inevitable, aging well is not. There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. The below strength training exercises are proven to get results for women over 50.

Strength Training for Women Over 50: 11 Best Moves

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.