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47-kilogram powerlifter Heather Connor has shown that she will be ready to compete at the 2023 IPF World Classic Open Powerlifting Championships on the week of June 11-18 in Valletta, Malta by performing a unique cluster set.

On May 5, 2023, Connor posted an Instagram reel of herself performing a unique cluster set — a training technique that involves very brief rest between repetitions. She began the set by deadlifting 190 kilograms (418.9 pounds) for a single rep. Her spotters immediately added more weight to the bar and, a few seconds later, she quickly performed a rep with 195 kilograms (430 pounds). Connor appears to have mistakenly listed the 195-kilogram lift as “424” pounds in the post’s caption.

The second repetition was above her current all-time World Record of 192.5 kilograms (424.4 pounds) that she pulled at the 2021 USAPL Raw Nationals. Both reps were above her current IPF World Record of 185 kilograms (407.8 pounds) that she achieved at the 2022 IPF World Classic meet, which she referenced in the text on the video.

Connor approached the bar in her familiar sumo stance, grabbed the barbell with a close grip, and lifted it straight up to a lockout. Once she returned the barbell to the floor, she stepped away while the other plates were added outside of the collars.

She then quickly returned to the barbell, repositioned herself, and began the second pull. The second rep was slower than the first, but she successfully locked out the rep before ending the set with a shout of excitement. She was wearing a singlet and weightlifting belt during the lifts.

Connor is a two-time IPF world champion in the 47-kilogram division, having won those championships in 2017 and 2019. She placed second to Tiffany Chapon at the 2022 edition of the contest. Her most recent meet was at the 2023 AMP Classic National Championships, where she placed second to Jessica Espinal. Connor’s lifts at that meet are as follows.

Heather Connor | 2023 AMP Classic National Championships

• Squat — 137.5 kilograms (303.1 pounds)
• Bench Press — 70 kilograms (154.3 pounds)
• Deadlift — 187.5 kilograms (413.3 pounds)
• Total — 395 kilograms (870.7 pounds)

If Connor were to win her weight class at the upcoming meet in Malta, it would be her third world championship. With four weeks remaining until the competition, this recent training clip may lead some powerlifting fans to believe that Connor has the potential to pull 200 kilograms (440 pounds). If she were to achieve that lift, she would be the first woman in her weight class to break that barrier.

Featured Image: @heather.e.connor on Instagram

The post Powerlifter Heather Connor (47 KG) Deadlifts 195 Kilograms (430 Pounds) in Training, Unofficially Breaks Her Own World Record appeared first on Breaking Muscle.

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Many champions don’t just want to win titles — they want to help others become their best as well. One example of a champion that does as such is six-time Figure Olympia winner Cydney Gillon.

Outside of her competitive career, the former “Survivor” contestant trains and coaches other athletes. She also shares training tips for her social media followers, such as the ab workout she posted to her Instagram on May 8, 2023.

https://www.instagram.com/p/Cr_Ie4IuRUt/

Gillon told her 139,000 followers that she includes these three exercises regularly into her training routines, performing an ab workout in every training session. Besides the video demonstrations, she also included tips in the caption of the post to help execute the exercises.

Foam Roller Crunches

Gillon can be seen lying on the floor with a foam roller under her mid-back area. She lowers herself down so her upper back rounds around the foam roller before performing a standard crunch.

Her hands are behind her head with the elbows coming forward as she rises and flaring out as she goes back. She didn’t offer a specific rep goal, but performed eight reps on the video.

“There should be zero strain in your neck. Make sure your hand is properly supported and you aren’t bending your neck versus using your abs.”

Plank Knee Taps

Next, Gillon takes a push-up position before lowering her knees to the floor. Once they touch the ground, she immediately brings them back up to the starting position. She maintained a consistent cadence with each rep. Gillon showed herself doing 15 reps on this exercise.

Replying to a question in the comment section, she clarified the goal of the exercise by saying it works the entire ab muscle with an emphasis on the lower abs.

“Great if done efficiently. The core should be tight the entire time and the knees should not collapse to the floor. Plank first, drive knees down and right back up for each rep. This variation is good if your hip flexors are zapped from leg lifts or leg day.”

Planks

Gillon placed her elbows on the floor for the final exercise of the sequence. She performed a traditional plank with her elbows and forearms on the ground, while keeping her glutes slightly higher than her shoulders.

This stationary exercise is most effective when the abs remain strongly contracted instead of allowing them to relax. Gillon is shown holding the position for roughly 10 seconds before the clip ends.

“Make sure your core remains engaged and try to make sure you don’t rock forward to your shoulders when the abs begin to fatigue. Start with a short count then work your way up.”

Gillon will be making her next title defense when she steps on stage at the 2023 Figure Olympia contest as a part of the 2023 Olympia Weekend, scheduled for Nov. 2-5 in Orlando, FL. With six consecutive titles, she’s already the winningest champion in her division’s history.

The next-closest uninterrupted string of title wins was inaugural Figure Olympia champ Davana Medina’s three-year run (2003-2005). Nicole Wilkins amassed four total wins across six years (2009, 2011, 2013, 2014), still not approaching Gillon’s six-and-counting victories.

Not to discount her fellow Figure competitors, but Gillon appears to have no doubts about retaining her title indefinitely. In November, her streak could be expected to extend even further.

Featured Image: @vytamin_c on Instagram

The post Six-Time Figure Olympia Champion Cydney Gillon Shares Ab Training Tips appeared first on Breaking Muscle.

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Every once in a while, you run into a toddler who enthusiastically chows down on a huge dinner salad or side of ratatouille. Most parents, though, struggle to get their kids to eat more vegetables. If you’re raising a picky eater, join the club. That can be frustrating for you as a parent, but it’s not a sign that you’re doing something wrong. 

Young kids, especially, are supposed to be picky. They are hard-wired to reject new foods and foods that taste bitter or otherwise “icky” to them, a phenomenon known as “neophobia.”¹ Experts believe this is an innate survival mechanism designed to keep dangerous plants out of their mouths. Your child doesn’t know that Brussels sprouts and mustard greens aren’t trying to kill them. Although kids start to outgrow neophobia as they hit school age, most parents of older kids and teens will tell you that it’s still not easy to get them to enjoy vegetables. 

So what are parents to do?

On the one hand, we want our kids to eat diverse, colorful meals that deliver the full spectrum of vitamins, minerals, and other phytochemicals that promote strong, healthy bodies. On the other hand, the constant rejection of our hard work in the kitchen is exhausting and demoralizing. Mostly, we don’t want mealtimes to be miserable.

It’s not easy to expand your kids’ palettes, and it might take longer than you’d like, but it can be done. It boils down to two things: getting the kids’ buy-in and making veggies as appealing as possible. Here are some creative ideas to help kids develop a taste for vegetables.

Tips for Getting Kids (And Picky Eaters of All Ages) To Enjoy Vegetables

Give them choices.

Your kids will never truly enjoy vegetables if you force the issue. Kids respond better when they feel like they have some control and agency in any situation. Give them some choice in the matter… but constrain them. 

Instead of, “What do you want for dinner?” ask, “Should we have broccoli or asparagus with our dinner tonight?” 

Instead of, “You need to eat your vegetables before you can leave the table,” try, “Would you rather have three bites of cauliflower or two bites of cauliflower and one baby carrot?” 

Serve lots of options.

Everyone loves buffet-style food. Try:

• Taco or nacho bar, burrito bowls (tomatoes, salsa, onions, green onions, various peppers, cilantro, avocado—which yes, is technically a fruit)
• Baked potato or sweet potato bar (chopped broccoli or cauliflower, onions, tomatoes, chives) 
• Poke bowls (shredded carrots and cabbage, diced cucumber, diced or shredded radish, edamame, seaweed, avocado)
• Salad bar (anything!)

This also gives kids choice, and it’s more fun than a pile of vegetables plopped on their plates. As they assemble their meals, encourage them to take one bite of something new.

Sure, it’s a little more work up front to chop up a bunch of vegetables, but just think of it as meal prep. You can use leftovers to make omelets or salads the next day. 

Explain why it’s important.

We adults don’t always love all the “healthy foods” we choose to eat. (Does anyone like zucchini as much as dessert?) We eat them because we know they are good for us, and we appreciate how they make us feel. Even young kids can understand that different foods provide different building blocks that help our bodies grow strong. Just like their Lego sets have blocks of different shapes, sizes, and colors, vegetables of different colors serve slightly different functions. 

Keep it simple and age-appropriate, but give kids credit for being smart (if not always rational or cooperative!) 

Involve them in the preparation.

Again, this taps into their desire for control. Even young kids can help in the kitchen with washing, chopping, seasoning, stirring, plating, etc. Let them pick out a vegetable at the grocery store or farmer’s market—something familiar or novel. Get slightly older kids involved in finding easy vegetable recipes they might enjoy. Encourage them to pack their own lunchboxes (with options you approve of, including at least one vegetable). 

Make eating vegetables fun.

Don’t take mealtime too seriously. Let your kids play with their food. Cut veggies into fun shapes and let them arrange them on their plate to make food art. 

Ask them questions about the food that encourage them to engage with it. Which food on their plate is the crunchiest, softest, shiniest, saltiest? Pretend you’re on a cooking show and come up with fun or creative ways to describe the dinner like you’re contestants or judges.

Make a color chart and have kids put stickers in different columns to show the variety of vegetables they have tried.

Experiment with different textures.

Kids’ aversion to vegetables often has as much to do with the texture as it does with the taste.² Your kids might prefer certain foods raw, roasted, steamed, or air-fried. Maybe you can’t get them to eat a side of broccoli, but they’ll eat a bowl of blended broccoli soup. Blended soups can also serve as dipping sauces for sandwiches, wraps, crackers, or other vegetables they like more.

Make them taste better.

But let’s be honest: it’s usually the taste of vegetables that’s turning kids—and lots of adults—off. We all want to eat foods that taste good, and trying to force kids to like foods that simply don’t taste good to them will always be a losing proposition. That said, there are ways to enhance (and, to some degree, cover up) the flavor.

Generally speaking, roasted vegetables taste better than steamed or boiled. Salt and other seasonings make a big difference, as does adding some fat. Other tried-and-true ideas are

• Provide condiments and dips: ranch, hummus, salsa, guacamole, salad dressing, even ketchup
• Cook them with bacon fat or wrap them in bacon
• Smother with cheese or plant-based queso

Serve small portions.

Kids don’t need to eat huge servings of vegetables. One to one-and-a-half cups over the course of the whole day is enough for young kids, two to three cups for older kids and teens.³ You’ll probably have better luck serving small portions at each meal and snack. Toddlers can get what they need with just a few bites each time spread out across the day.

Bento boxes can be a great way to serve smaller portions of a variety of foods in a way that appeals to kiddos.

When All Else Fails, Hide Them

This strategy is somewhat controversial. Yes, the ultimate goal is to help our kids make self-supportive food choices. The “hide them” strategy shouldn’t supersede your efforts to get your kids on board with vegetables, but sometimes you need to bite the bullet and get those nutrients in. In other words, keep trying, even if you’re sneaking in vegetables by

• Blending them into smoothies
• Baking them into muffins, pancakes, or brownies
• Sneaking them into pasta sauce
• Mixing them into ground meat

Lead By Example

If you want your kids to willingly “eat the rainbow,” you must model that behavior.  Watch how you talk about vegetables, too. If your attitude is, “Yeah, cauliflower is gross, but it’s good for you, so eat up,” chances are your kid will never embrace it.

Don’t Give Up

Your kids might not ever love vegetables despite your best efforts. Some people just like certain foods more than others. You aren’t a bad parent, and your kid isn’t a bad kid, if they don’t like vegetables. That doesn’t mean you should stop offering them, though. Research shows that it typically takes 6 to 15 exposures before a kid will start to accept a new food, and it could be many more. ⁴ 

They’ll probably never like vegetables as much as sweeter foods like fruit or ice cream. This is another innate preference, and you can’t fight nature. That’s why getting their buy-in is important. Hopefully, they’ll choose to eat vegetables even if they aren’t their favorite because they understand why it matters.

If they are eating a variety of foods—even if it’s not as wide a variety as you’d like—that includes some protein sources, a few different vegetables, some fruits, and maybe yogurt and other dairy products, that’s a good start. If you’re concerned about their nutritional status, talk to their pediatrician about adding a multivitamin. Otherwise, give it time. 

The big thing to remember is that you don’t want to become locked in a power struggle with your kids over food. When mealtime becomes a battleground, everyone loses. I know it’s hard when it feels like your kids are being stubborn and uncooperative, but their aversions have a real biological basis (and also, kids push buttons like it’s their job). Chances are, your kid will grow into a good eater with a more diverse palette as they get older if you keep providing opportunities and encouragement without forcing it. Hang in there!

The post How to Get Kids to Eat More Vegetables appeared first on Mark’s Daily Apple.

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2020 World’s Strongest Man (WSM) winner Oleksii Novikov was hoping to join the list of two-time champions at the 2023 WSM contest in Myrtle Beach, SC. However, he finished in third place behind champion Mitchell Hooper and runner-up Tom Stoltman.

On May 8, 2023, Novikov shared a 42-minute video on his YouTube channel recapping his WSM week. The former champion reviewed his performance through the contest’s 11 events. However, one key piece of information he shared may shed some light on his surprising third-place finish in the Circus Dumbbell event on the final day of competition. Novikov has traditionally dominated that challenging overhead press in previous competitions and set an unofficial world record lifting 153.2 kilograms (337.8 pounds) while training in 2021.

Novikov revealed that he competed in the 2023 WSM with an elbow injury suffered in training, though he didn’t discuss a specific diagnosis. Novikov spoke in Ukrainian and the captions showed the English translation. He spoke about the injury at the 30:36 mark in the video below.

Novikov suffered the injury in training while performing the Circus Dumbbell with weights heavier than what he would eventually lift in the contest — at the 2023 WSM, Novikov was only able to successfully press 132.5 kilograms (291 pounds) overhead. He shared that he initially thought it was simple elbow pain and less serious than it actually was. 

“In the last training session [before the WSM contest], I lifted 144 kilograms (317 pounds). At 148 kilograms (326 pounds), I didn’t get the lockout. And during all these processes, I got an injury which I didn’t pay much attention to. Just some elbow pain. I kept training and only then noticed this issue with my elbow.

The elbow lost its function at full extension and activating where it has to activate. And due to that, there were problems with the lockout. And that’s why locking out heavy weights became a problem for me … Don’t know whether I need a surgery or not, but I’ll certainly take care of my elbow,” he said.

He felt the issues with lockouts were why he struggled during the dumbbell event on the last day of competition. He’s uncertain whether or not he will need surgery, but Novikov made it sound as if that is at least being considered.

Novikov realized that this issue and the result of that event could’ve very well cost him the title in South Carolina.

“My signature event became an Achilles heel for me. For me, that’s an upset for sure and it brought me down, mentally, a little.”

Novikov also assessed that his issues for the competition went beyond physical problems. Many athletes feel sports are as much mental as they are physical, and Novikov is no different. Hearing and reading comments that suggested he ‘win or not come back’ as a way of encouragement may have backfired.

“You all want me to win, and I also want that. I guess not less than you, but it puts some kind of pressure on me that I start thinking that it’s super important, and I plan my performance the way like ‘either win or nothing.’ And when some kind of problem occurs, like with the [Reign Total Body Fuel Shield Carry event], it hurts me mentally, and, overall, it becomes hard to focus on the next events.”

Novikov also shared that he will take time off to let his body recover from the competitions he’s already entered this year, as well as to allow his elbow to heal whether he has surgery or not.

Novikov had also suffered a lat injury earlier in the year leading up to the 2023 Europe’s Strongest Man contest. Clearly, an athlete of Novikov’s caliber has world-class levels of strength both in the muscle and mind, but time to rebuild and refocus could be what he needs to put himself in the best position to succeed going forward. He didn’t reveal what his next contest will be or if he will do another show in 2023.

Featured Image: Todd Burandt / Courtesy of World’s Strongest Man

The post Oleksii Novikov Reveals Elbow Injury Affected His 2023 World’s Strongest Man Performance appeared first on Breaking Muscle.

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IFBB Pro League Masters bodybuilder Fred “Biggie” Smalls is most famous in bodybuilding circles for his entertaining, dance-based posing routines while competing in the sport from 2011 until 2018. Those skills earned him the best poser award at three separate Arnold Classic competitions.

The Delaware native will be performing at least one more routine when he takes the stage at the 2023 Masters Olympia on the weekend of Aug. 26-27 in Cluj-Napoca, Romania. On May 4, 2023, Smalls gave the fans a sneak preview of what they could expect when he shared an Instagram reel of himself training biceps and triceps.

During the session, Smalls performed dumbbell spider curls, machine preacher curls, rope hammer curls, and lying single-arm triceps extensions in the clip. Details of the full workout weren’t shared in the caption of the post, but it’s clear that Smalls has been training hard and staying in superb shape since his last contest in 2021.

When he flexes those arms in Romania, he’ll be one of 19 pros competing for the first Masters Olympia championship since Dexter Jackson won the title in 2012. To qualify for the Masters division, athletes must be at least 40 years old. Here’s a look at the full roster.

• Vladimir Agrinskiy
• Slavoj Bednar
• Robert Burneika
• Maxx Charles
• Philip Clahar
• Kamal Elgargni
• Michael Ely
• Vinny Galanti
• Ken Jackson
• Rusty Jeffers
• Tony Lagrene
• Joshua Lenartowicz
• Sergio Lima
• Michael Lynn
• Marek Olejniczak
• Joseph Piersante
• Logan Robson
• Fred Smalls
• Ron Stevens

All 19 of those men will be looking to impress the judges enough to win the Masters Olympia title, a 2023 Mr. Olympia qualification, and $20,000 in first-place prize money. The top five finishers in the Men’s Open division will also take home financial rewards. The prize breakdown is below.

1st place — $20,000

2nd place — $10,000

3rd place— $5,000

4th place— $3,000

5th place — $2,000

Smalls turned professional at the 2010 NPC Nationals championships and he began competing in 2011. While his only pro win came at the 2015 Europa Dallas Pro in Dallas, TX, he qualified for the Mr. Olympia contest three times (2012, 2014, 2015) — his best finish in the sport’s biggest show was 13th in 2014. Smalls most recently returned to compete in the 2021 California Pro, where he finished in eighth place.

Featured Image: @ifbbpro_fredbiggiesmalls on Instagram

The post Captivating Bodybuilder Fred “Biggie” Smalls Trains Arms for 2023 Masters Olympia appeared first on Breaking Muscle.

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The 2023 Masters Olympia is scheduled to be held on the weekend of Aug. 26-27, 2023 in Cluj-Napoca, Romania. There will be plenty of history made at this competition. It’s the first time that the Men’s Open Masters Olympia will be held since Dexter Jackson won the title in 2012. For the other nine divisions, it will be their first Masters Olympia competition, including the 212 division.

One of the men in that 212 lineup is David Henry, who knows a lot about making Olympia history. He’s the first Olympia champion in the history of the 212, which dates back to even before the weight cap was 212 pounds.

Henry was a part of the lineup for the inaugural Olympia 202 Showdown in 2008, when the weight cap for the division was 202 pounds. That contest in Las Vegas, NV was the first time since 1979 that the Olympia had two different weight classes. Frank Zane won the lightweight and overall Mr. Olympia titles that year, before the classes were reunited in 1980 — the year Arnold Schwarzenegger came out of retirement to win his seventh Mr. Olympia title.

When Henry won that inaugural Olympia 202 title, he faced a lineup of contenders that included two eventual bodybuilding greats. Kevin English finished in second place — he would go on to win the next three 202 Olympia titles from 2009-2011. Flex Lewis placed third in 2008 and he would eventually overtake English to begin his own string of seven titles once the weight cap was raised to 212 in 2012.

Henry never reclaimed his title after losing it in 2009, but he’s been a mainstay in the division in the years since. As an active competitor, Henry most recently placed third at the 2022 Japan Pro and earned his most recent contest victory at the 2021 Legion Sports Fest Pro. At 48 years old, he’s qualified to be in the 2023 Masters Olympia 212 lineup with its 40-year-old minimum.

The full 18-man lineup for the 2023 Masters Olympia 212 is below.

• Anwar Darwish Ali
• Masoom Butt
• Fernando Noronha de Almeida
• Ricardo Plata Duran
• Jim Everton
• Derik Farnsworth
• Ahmed Fawzi
• David Henry
• Milton A. Martinez
• Zohir Mihoubi
• Bola Ojex
• Jicheng Qian
• Jonni Shreve
• Steve Thayer
• Ryan Walters
• Wayne Williams
• Jeff Williamson
• Hidetada Yamagishi

Whoever wins this contest will make history as the first Masters Olympia 212 champion, but Henry has even more history riding on this coveted championship. The only competitor to have won both the Masters Olympia and Mr. Olympia titles is Dexter Jackson, who also won the Sandow trophy in 2008 — the same year Henry won his Olympia title.

If the United States Air Force veteran manages to take the win in Romania, his legacy in the sport may be even more secure than it already is.

Featured Image: @davidhenry_ifbbpro on Instagram

The post David Henry Looks to Achieve Another Olympia Milestone at the 2023 Masters Olympia Contest appeared first on Breaking Muscle.

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Research of the Week

Erectile dysfunction drugs reduce heart disease risk.

Bacterial pneumonia killed a lot of people with COVID.

Excess fructose can make you fat, particularly if it comes from soda.

Fat-adapted athletes burn more fat at higher intensities.

Solar activity linked to fetal growth.

New Primal Kitchen Podcasts

Primal Health Coach Radio: Philip Wagner

Primal Kitchen Podcast: The Recipe for a Grain-Free, Less-Stress Life with Author Danielle Walker

Media, Schmedia

The prehistoric origins of European royalty.

Zuck is an athlete.

Interesting Blog Posts

Human presence in Europe might have just got pushed back.

Neolithic people with porous skulls probably suffered from low iron and poor bone mineral density.

Social Notes

Carrie and I appeared on Skinny Confidential together.

I sat down with the Meat Mafia Podcast to talk about the Primal journey.

Everything Else

Tai chi is a good option for women with breast cancer.

They just recovered ancient human DNA from a pendant.

Torture in Ancient China.

Things I’m Up to and Interested In

Well, well, well: The vital role of meat in human health and well-being.

Wild: Militarized dolphins.

Cool study: Late night social media posting reduces sleep.

Good story: From barbacoa to barbecue.

Interesting: Are we still using this bad test 7 years later?

Question I’m Asking

What do you want from Primal Kitchen?

Recipe Corner

• Macadamia-crusted sriracha salmon.
• Avocado fries (sub gluten-free panko).

Time Capsule

One year ago (Apr 29 – May 5)

• Rounded Shoulders: Causes and Fixes—Avoid them.
• Posture Correctors: Helpful or All Hype?—Are they?

Comment of the Week

“‘Mark, I appreciate how candid you are in these Sunday With Sisson posts. I get several weekly emails; yours is the one I rush to read because you make great posts about real life stuff. Of course everything you write about nutrition and exercise is spot on. But I really like the window you open to your own life in these Sunday With Sisson posts. Thanks for doing this every week.“

-Thanks for reading!

The post New and Noteworthy: What I Read This Week—Edition 220 appeared first on Mark’s Daily Apple.

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57-kilogram powerlifter Natalie Richards is making strength gains in preparation for her next meet, and she’s looking like she may break records. On May 4, 2023, Richards posted a video of herself setting a PR by squatting 179.1 kilograms (395 pounds) in training.

That was 1.5 pounds over her personal best in competition, which was 178.4 kilograms (393.5 pounds) at the 2022 Carolina Primetime meet in October.

Richards had two spotters waiting to assist her if necessary. After unracking the bar and walking the weight out, Richards stood in a conventional stance, took in a breath, and descended into the hole quickly. After going below parallel, Richards struggled out of the hole with her knees coming in slightly. Nonetheless, she stood tall with the weight and smiled before returning the barbell to the rack.

She was wearing basic knee sleeves, wrist wraps, and a weightlifting belt for this one-rep set. In the post caption, and in a subsequent video reel, she shared that she also performed a set of four reps with 161 kilograms (355 pounds). One of the more-than-860 likes for Instagram post came from fellow powerlifter and multiple world-record holder John Haack.

Richards’ most recent meet was the 2023 AMP Classic National Championships, which were held in Austin, TX on Feb. 24, 2023. Her deadlift at that meet was a personal record, and her best lifts at that meet totaled to over 500 kilograms, making her the first 57-kilogram lifter to achieve that milestone in a Powerlifting America (AMP) sanctioned meet. Her lifts on that day were as follows.

Natalie Richards | All-Time Raw Competition Bests

• Squat — 175 kilograms (385.8 pounds)
• Bench Press — 105 kilograms (231.5 pounds)
• Deadlift — 221.5 kilograms (488.3 pounds)
• Total — 501.5 kilograms (1,105.6 pounds) | First 57KG Total Above 500kg

Richards is preparing to break and set new all-time world records at the IPF World Classic Powerlifting Championships, which will be held on the week of June 11-18 in Valetta, Malta. Competition at the meet will be significant, as veteran lifters including Bobbie Butters (current 57kg squat World Record holder) and Jade Jacob (current 57kg deadlift and total World Record holder) are expected to compete as well.

According to Open Powerlifting, Richards has been competing since 2019. If she competes in the IPF World Classic, it will be her first appearance in an international meet. All 12 of her previous meets had been in the United States and she has come home with 10 first-place awards.

Featured Image: @nat_lifting on Instagram

The post Powerlifter Natalie Richards (57 KG) Squats 179.1 Kilograms (395 Pounds) in Training appeared first on Breaking Muscle.

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As you begin a ketogenic diet, grocery shopping may become a confusing task. You may begin to question each item, unsure if it supports or hinders your new eating approach. Is this the right kind of fat? What cut of meat should I be buying? Does this constitute “very low carb?”

I created this guide to simplify your trip to the grocery store. Of course, don’t feel like you have to buy every item listed. See these as options to get you started. As you learn what you like and don’t like, and what your version of keto looks like, you can customize as you go along.

Here’s a breakdown by section in the typical grocery store or farmer’s market. I also suggest considering online resources for good deals to fit your budget, as well as co-ops and community supported agriculture (CSAs) shares.

Produce (Fresh or Frozen)

All vegetables are “allowed” on keto. The trick is finding the ones that have the fewest carbs and, hence, the most bang for your macro buck. Fruit is harder to include because of the relatively high sugar content, but it’s not strictly forbidden. Thus, there is some nuance to choosing the most keto-friendly produce options. Here are some of my favorites to get you started, but it’s not an all-inclusive list:

Leafy Greens

• Arugula
• Beet greens
• Dandelion greens
• Endive
• Lettuce (romaine, red, green, bibb, etc.)
• Mustard greens
• Purslane
• Spinach
• Swiss chard
• Watercress

Cruciferous Veggies

• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage (red and green)
• Cauliflower
• Collard greens
• Kale

Other Produce

• Artichokes
• Asparagus
• Avocados
• Bell peppers
• Berries
• Broccolini
• Chili peppers
• Cucumbers
• Eggplant
• Fiddlehead ferns
• Garlic
• Green beans
• Leeks
• Lemons
• Limes
• Mushrooms (all varieties)
• Okra
• Olives
• Onions (green, red, white, yellow)
• Rhubarb
• Spaghetti squash
• Sprouts
• Summer squash
• Tomatoes
• Zucchini

Fermented vegetables (refrigerated)

• Pickles
• Sauerkraut
• Kimchi

Meats/Fish/Eggs

Prioritize pastured, grass-fed, or organic meat and wild-caught seafood when possible.

Seafood

• Anchovies
• Bass
• Clams
• Cod
• Flounder
• Halibut
• Mahi Mahi
• Mussels
• Oysters
• Salmon
• Sardines
• Scallops
• Shrimp (wild)
• Sole
• Trout
• Tuna

Meat/Poultry

• Beef
• Chicken
• Duck
• Elk
• Lamb
• Pork
• Rabbit
• Turkey
• Venison
• Organ meats

Cured/Preserved Meats (sugar-free)

• Bacon
• Biltong
• Ham
• Jerky
• Pemmican
• Prosciutto
• Salami
• Sausage

Eggs

• Chicken eggs
• Duck eggs
• Goose eggs
• Quail eggs

Dairy

Prioritize pastured, grass-fed, or organic varieties.

Hard Cheeses

• Cheddar
• Emmental
• Gouda
• Parmesan
• Swiss

Soft Cheeses

• Blue
• Brie
• Cream cheese
• Crème fraîche
• Feta
• Goat cheese
• Queso fresco

Other Dairy

• Full-fat cottage cheese
• Full-fat Greek or regular plain yogurt
• Half & half
• Heavy whipping cream

Healthy Fats and Oils

• Avocado oil
• Butter (preferably pastured and organic)
• Coconut oil
• Duck fat
• Extra virgin olive oil 
• Ghee
• Lard (preferably pastured and organic)
• Macadamia nut oil
• Tallow (preferably pastured and organic)
• Walnut oil

Pantry Items (Packaged, Shelf-stable, and Bulk Bin Foods)

• Broth/stock
• Canned wild fish (anchovies, herring, mackerel, salmon, sardines, tuna)
• Coconut (manna aka coconut butter, shredded coconut)
• Coconut milk
• Dark chocolate (85% or higher cacao content)
• Nuts (almonds, Brazil nuts, hazelnuts, macadamias, pecans, walnuts, etc.)
• Nut butter (choose no-sugar, natural varieties)
• Nutritional yeast
• Seeds (chia, flax, pumpkin, sunflower)

Condiments, Sauces, and Flavoring

• Buffalo sauce
• Hot sauce
• Ketchup (sugar-free or low-sugar)
• Mayo made with avocado oil
• Mustard
• Pasta sauce
• Salad dressings made with avocado oil
• Vinegar (apple cider, balsamic, red wine, white wine, etc.)

Herbs and Spices

Any and all! Watch for added sugar in pre-made spice blends.

• Basil
• Bay leaf
• Black pepper
• Cardamon
• Cayenne
• Chili powder
• Cinnamon
• Chives
• Cilantro
• Cumin
• Dill
• Garlic powder
• Ginger
• Oregano
• Parsley
• Paprika
• Rosemary
• Saffron
• Sage
• Sea salt or Himalayan pink salt
• Thyme
• Turmeric

Cooking/Baking Supplies (Optional)

• Almond flour
• Cocoa powder
• Coconut flour
• Stevia
• Monk fruit extract
• Tapioca starch or arrowroot powder

Beverages

• Coffee
• Electrolyte drinks or powders (sugar-free)
• Tea
• Mineral water
• Unsweetened nut milks (e.g. cashew milk, almond milk)

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On Apr. 30, 2023, powerlifter Laura Sancho shared an Instagram clip of herself scoring a 263-kilogram (579.8-pound) raw deadlift during the 2023 Global Powerlifting Committee-Great Britain (GPC-GB) Welsh Championships in Swansea, Wales. The power milestone is not only an all-time raw competition best for the athlete, it is a British Record in the 82-kilogram division.

Sancho wore just a lifting belt in terms of assistive equipment to help her with the monstrous pull. She used a conventional stance with a mixed grip. The athlete’s massive deadlift helped her eventually take home a first-place performance in her weight class.

According to her personal page on Open Powerlifting, Sancho only started featuring as a competitive powerlifter relatively recently.

The athlete made her debut on a sanctioned lifting platform during a victory in the 2021 GPC-GB Scottish Championship. Sancho has competed primarily with wraps, potentially making her raw British Record pull even more exceptional in context. The powerlifter is undefeated in six career official appearances (five as an 82-kilogram competitor and one as a 75-kilogram athlete).

Here’s an overview of Sancho’s all-time sanctioned powerlifting history:

Laura Sancho | Competitive History

• 2021 GPC-GB Scottish Championship (Wraps/82KG) — First place
• 2021 GPC-GB British Finals (Wraps/75KG) — First place
• 2022 GPC-GB British Finals (Wraps/82KG) — First place
• 2022 GPC-Scotland Sultans of Squat (Wraps/82KG) — First place
• 2022 GPC-Scotland Bench Gathering (Raw/82KG) — First place
• 2023 GPC-GB Welsh Championships (Wraps/82KG) — First place

Here’s an overview of Sancho’s all-time best competition stats:

Laura Sancho | All-Time Competition Bests

• Squat (with Wraps) — 199.9 kilograms (440.9 pounds)
• Bench Press (Raw) — 112.5 kilograms (248 pounds)
• Deadlift (Raw) — 263 kilograms (579.8 pounds) | All-Time British Record (82KG)
• Total (with Wraps) — 575.5 kilograms (1,268.7 pounds)

Note: Sancho has never logged a raw squat in an official capacity. As such, the powerlifter also does not have an official best-ever raw total.

In her Instagram post, Sancho seemed to beam with energy over achieving this high-water deadlift mark. For an elite powerlifter like her, such an appreciative and thrilled reaction is more than understandable after reaching her goals.

Better yet, more staggering milestones might be on the way soon enough.

Featured image: @laureldepapel on Instagram

The post Powerlifter Laura Sancho (82KG) Deadlifts Raw British Record of 263 Kilograms (579.8 Pounds) appeared first on Breaking Muscle.