Warrior Fit Boot Camp Fitness Fun!

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The 2023 Shaw Classic (SC) will mark the end of a competitive career by legendary strongman Brian Shaw. Unfortunately, a peer appropriately named “The Polish Terminator” won’t be there to help see the four-time World’s Strongest Man (WSM) champion (2011, 2013, 2015-2016) off into the deserved sunset.

On June 19, 2023, the organizers of the 2023 SC used an Instagram post to reveal that Polish strongman Mateusz Kieliszkowski had withdrawn from the latest edition of the contest, schedules for August 19-20 in Loveland, CO. Citing that Kieliszkowski wanted to take the time to get back into “fighting shape,” Welsh strongman Gavin Bilton was announced to take Kieliszkowski’s roster spot. The 2023 SC will mark Bilton’s debut in the contest’s fourth iteration later this summer.

After suffering a leg injury in the spring of 2022, Kieliszkowski returned to the strongman fray during the 2023 Arnold Strongman Classic (ASC). The competition, where the Polish athlete finished as the runner-up to eventual WSM champion Mitchell Hooper, marked Kieliszkowski’s first competitive appearance in roughly a year and a half since his injury.

However, even with a strong second-place result at the early March contest, Kieliszkowski seemed to understand he likely wouldn’t be at his best possible physical condition before a 2023 WSM return, just over six weeks later. Such a prediction would come to fruition when the athlete didn’t make it out of Group 3 in the Qualifying Round.

At the time of this writing, with no specific details on the extent of Kieliszkowski’s capabilities or limitations, it appears the strongman is taking a step back to further emphasize recovery before pushing full throttle again sometime in the future. That could be a wise decision, considering a full-strength Kieliszkowski was a back-to-back runner-up at the 2018-2019 editions of the WSM.

Kieliszkowski’s absence will allow Bilton, a frequent fixture at strongman contests throughout any given competition year, to try and make his mark at the 2023 SC for the first time. Bilton recently won the 2023 Strongman Champions League (SCL) Serbia and could be riding a wave of momentum into another stellar performance. Notably, Bilton was also the runner-up at the 2023 Britain’s Strongest Man (BSM), falling just short of the victor Adam Bishop.

Bilton and the rest of the roster in Colorado will be chasing Trey Mitchell, who is the two-time defending champion of the SC (2021-2022). Mitchell defeated the eponymous Shaw on both occasions for the two consecutive titles.

Whatever happens at the 2023 SC, it figures to be quite the dynamic show of strength. With a roster featuring Mitchell, Shaw, Hooper, and now Bilton, this Colorado battle is shaping up to provide an excellent test for everyone involved.

Featured image: @theshawclassic on Instagram

The post Mateusz Kieliszkowski Withdraws from 2023 Shaw Classic, Gavin Bilton Steps In appeared first on Breaking Muscle.

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Ideally, your keto diet comprises mostly animal proteins, low-carb vegetables, and healthy fats—but sometimes you have a sweet tooth that needs satisfying. Or maybe you’re going to a birthday party, graduation picnic, or other celebration, and you want to bring a treat that won’t derail your low-carb way of eating. That’s where these keto desserts come in. 

Typical desserts made with flour and sugar are off the menu for keto dieters due to their usually sky-high carbohydrate content. These 15 keto dessert recipes are made with keto-friendly ingredients—nut flours, coconut products, and low-carb, keto-approved sweeteners like monk fruit and stevia—that keep them low-carb and also Primal-approved. (Allulose and sugar alcohols are other acceptable sweeteners that you can sub into these recipes.)   

Enjoy!

15 Keto Dessert Recipes

Chocolate-y Keto Treats

1. Keto Chocolate Chip Cookies (Gluten Free)

Our take on the classic, so good they’ll have you asking, “Chips a-who?”

Get the Recipe

2. Fudgy Keto Zucchini Brownies

The zucchini adds moisture and structure to these brownies. Looking for a way to get more veggies into your kids? Look no further. 

Get the Recipe

3. Chocolate Peanut Butter Fat Bombs

Indulge in the perfect combo of chocolate and peanut butter. 

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Keto Cake, Pie, and Baked Desserts

4. Keto Strawberry Cream Pie

This pie is best made with fresh summer strawberries. It tastes like sunshine in your mouth.

Get the Recipe

5. Keto Angel Food Cake

Sometimes keto-friendly baked goods are dense and heavy, but this angel food cake is the light, airy treat you expect—without all the sugar and grains.

Get the Recipe

6. No-Bake Keto Coconut Cheesecake

Need a dessert that everyone will go nuts for whether or not they’re keto? These no-bake cheesecake bites are it!

Get the Recipe

7. Keto Sugar Cookies

Perfect for the holidays or any time of the year.

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8. Keto Donuts

These require the purchase of a silicon donut pan, but once you own it, you can try all sorts of variations on this recipe: chocolate, glazed, blueberry, cinnamon—yum!

Get the Recipe

Frozen Keto Treats

9. Keto Salted Caramel Ice Cream

This creamy treat starts with a low-carb custard base that becomes the best keto ice cream you’ve ever had.

Get the Recipe

10. Keto Coffee Frozen Pops

Now your morning coffee is a cool anytime refreshment.

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11. Keto Ice Cream Bon Bons
The only thing more fun than ice cream? Ice cream you eat with your fingers, of course.

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12. Collagen Fuel Fudge Pops

When you’re feeling nostalgic for the endless summer nights of childhood, reach for one of these fudge pops.

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13. Primal Keto Ice Cream

Top this low-carb ice cream with a shot of espresso for a keto-friendly affogato that’s pure bliss. 

Get the Recipe

And Now for Something a Little Different…

14. Chocolate Bacon

Keto folks love bacon, and we love dark chocolate, so why not put them together? Try it once, you’ll be hooked.

Get the Recipe

15. Dairy-free Dalgona Whipped Coffee

If you like ending a meal with a nice cup of coffee, try switching it up for this whipped coffee instead. It’s lightly sweet and delectably foamy—happiness in a mug.

Get the Recipe

The post Keto Dessert Recipes appeared first on Mark’s Daily Apple.

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2022 CrossFit Games Men’s runner-up Roman Khrennikov has his sights set on moving up that one last spot and overtaking two-time defending champion Justin Medeiros at the 2023 Games in Madison, WI in the week of Aug. 1-6. Khrennikov qualified for the Games thanks to placing fourth in the North America East Semifinal. 

He’s made the most of the past month of preparing for the Games by committing his time to training in a variety of disciplines needed for CrossFit success. Along the way, he’s been documenting his progress on Instagram and sharing with his 129,000 followers.

On June 30, 2023, Khrennikov posted a video of himself performing gymnastic ring muscle-ups with an added twist for the upper body. He would perform an extra dip before lowering himself back down for the next repetition. The video clip doesn’t appear to show a complete set, but Khrennikov can be seen performing four full repetition of this advanced movement.

The elite CrossFitter has also has been putting the metcon machines through their paces. Two days before his ring workout, Khrennikov showed himself working through a superset of air bike pedaling and rowing. He didn’t disclose the specific “calories burned” or time performed for either exercise.

Last but certainly not least, Khrennikov has shown that he can still move serious weight on strength-focused lifts, such as this set of snatches with 93 kilograms (205 pounds), which he lifted for three explosive repetitions. He shared this training clip on June 19, 2023, and specified in the post caption that it was “[six] weeks before CrossFit Games.”

Khrennikov is one of several athletes looking to knock Medeiros off the top spot and prevent a “three-peat” at the Games on the Men’s side of the field. Other top contenders that have previously finished in second at the Games include Patrick Vellner (2018, 2021), Samuel Kwant (2020), and Noah Ohlsen (2019), each of whom also qualified for the 2023 Games. 

Khrennikov’s runner-up finish in 2022 was his highest placing at the Games in his career. He was 13th in the 2020 Games, but didn’t compete in the sport’s championship contest in 2021 or 2018 despite being qualified.

As for the current champ he’s trying to dethrone, Medeiros is working to become the third-ever Men’s champion to win three titles in a row. Mat Fraser won five titles (2016-2020) and Rich Froning Jr. won four titles (2011-2014). Both Froning Jr. and Fraser ended their careers as champion. Ben Smith won the only title that separated Froning Jr. and Fraser’s reigns when he became the Fittest Man on Earth in 2015.

Featured Posts: @roman_khrennikov on Instagram

The post Roman Khrennikov Shares Training Highlights While Prepping for 2023 CrossFit Games appeared first on Breaking Muscle.

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11-time International Powerlifting Federation (IPF) World Champion Jen Thompson celebrated her 50th birthday on June 27, 2023. To mark the milestone birthday, Thompson posted a video on her Instagram page showcasing a bench press of 145.1 kilograms (320 pounds). In the video, Thompson clarified that her body weight was 65.3 kilograms (144 pounds), making the lift more than 2.2-times her body weight.

Once her spotter helped her unrack the barbell, Thompson lowered the bar to her chest. After a brief pause in the bottom position, she began the press. The barbell slowly went up, but it never stalled. Once she reached the top of the press, the barbell was returned to the rack.

The only equipment Thompson wore was a pair of wrist wraps. In the video, she embedded text noting that that the weight was “6.4 times” her age. She also shared her experience in the sport as a way to inspire her 116,000 followers.

“I’ve been competing in powerlifting since 1999. Still going strong. It doesn’t matter how old you are. You can build strength and live a long healthy life by the choices you make.”

According to Open Powerlifting, Thompson holds the all-time world record on the bench in the Women’s 60-kilogram category with a lift of 300.9 pounds. She set that mark in 2012 at the North American Powerlifting Federation (NAPF) Raw Challenge. In March 2023, Thompson set the 67.5-kilogram, Masters 40-49 all-time world record with a bench press of 146 kilograms (321.8 pounds) at the USA Powerlifting (USAPL) Arnold Pro Series Finals in Columbus, OH. That lift is also an all-time record in all age categories as well.

Thompson’s best-ever bench in competition is 148.5 kilograms (327.4 pounds), which is a record in the Women’s 75-kilogram, Masters 45-49 division. She performed it at the 2022 USAPL Carolina Primetime meet.

Thompson isn’t the only experienced powerlifter that marks their birthday with a signature lift. 70-74 Masters powerlifter Rudy Kadlub performs a big deadlift every year on his birthday. In April 2023, he marked his 74th birthday with a deadlift of 237.7 kilograms (524 pounds) for a double. 

As of this writing, there is no word on Thompson’s next planned meet. When she does compete again, it will be the first time that she is eligible to enter in the Masters 50-54 category.

Featured Image: @jenthompson132 on Instagram

The post Jen Thompson Celebrates 50th Birthday with 145.1 Kilogram (320-Pound) Bench Press appeared first on Breaking Muscle.

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Research of the Week

More access to grandparents, more births.

The most active athletes had more coronary plaque.

Both free weights and bodyweight exercises help build muscle, but BW appears slightly better for reducing intramuscular fat.

Another GLP-1 agonist (plus a couple other hormones) enters the chat and boasts even bigger weight loss effects.

Dolphins use baby talk.

New Primal Kitchen Podcasts

Primal Health Coach Radio: Benjamin Ritter

Primal Kitchen Podcast: Obesity Expert Dr. Spencer Nadolsky Weighs in on Ozempic

Media, Schmedia

Washington Post discusses some reasons why processed food is bad for us, but there’s glaring omission (that rhymes with “reed boils”).

“I’d rather eat my shoe” than lab-grown meat.

Interesting Blog Posts

One doctor’s take on Ozempic.

Staying gluten-free on Maui.

Social Notes

How I use vegetables these days.

Everything Else

How noise pollution affects killer whales.

Things I’m Up to and Interested In

Not surprised: Athlete used high-carb for half-Ironman but found better results using high-fat for the full Ironman.

Could all be avoided: Many women and girls are iron-deficient.

Interesting podcast: Jason Fung on intermittent fasting, evolution, and cancer.

I would certainly hope so: Human ancestors survived the asteroid that killed the dinosaurs.

The next thing they try to foist on us: Duckweed protein as a meat replacement.

Question I’m Asking

How do you eat vegetables?

Recipe Corner

• Tomato and burrata salad.
• Sour cole slaw.

Time Capsule

One year ago (Jun 24 – Jun 30)

• Ask a Health Coach: Primal Dating—How to do it right.
• Seasonal Eating: Summer Fruits and Vegetables—The temporal aspect of eating.

Comment of the Week

“The hardest workout I ever did? Giving birth! Man, I was SPENT after that. Even five days afterwards, going up a small flight of stairs felt like doing 50kg squats.“

-Truth.

The post New and Noteworthy: What I Read This Week—Edition 228 appeared first on Mark’s Daily Apple.

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From June 11-18, 2023, during the 2023 International Powerlifting Federation (IPF) World Classic Powerlifting Championships in Valletta, Malta, seemingly countless World Records fell at the hands of superstar competitors. Ukraine’s Anatolii Novopismennyi can count himself amongst that fortunate group.

On his top attempt, the 26-year-old Novopismennyi successfully locked out a 362.5-kilogram (799.1-pound) raw back squat. The mark is officially an IPF World Record in the 105-kilogram division and eclipses the previous record, which Novopismennyi had also set with 360 kilograms (793.6 pounds) at the 2021 IPF Worlds. Novopismennyi wore a lifting belt, knee sleeves, and wrist wraps during his monstrous squat. By the contest’s end, Novopismennyi also notched a total of 940 kilograms (2,072.3 pounds) — another IPF World Record. The athlete finished in first place in the 105-kilogram division, winning his third raw Open IPF World title (2019, 2021, 2023) in the process. The strength athlete also captured the 2016 IPF World title in the Junior division.

In addition to his World Record raw squat, Novopismennyi built his World Record total with a 225-kilogram (496-pound) raw bench press and a personal all-time raw competition best deadlift of 352.5 kilograms (777.1 pounds). In addition to breaking his own squat record, Novopismennyi was also in possession of the previous IPF World Record in the 105-kilogram class with a raw total of 937.5 kilograms (2,066.8 pounds) achieved at the 2021 IPF Worlds.

Here’s an overview of the athlete’s complete performance from Valletta, Malta:

Anatolii Novopismennyi (105KG) | 2023 IPF Worlds Top Stats

• Squat — 362.5 kilograms (799.1 pounds) | IPF World Record
• Bench Press — 225 kilograms (496 pounds)
• Deadlift — 352.5 kilograms (771.1 pounds) | All-Time Competition Best
• Total — 940 kilograms (2,072.3 pounds) | IPF World Record

By any stretch of the imagination, Novopismennyi is not an upstart. In the IPF’s 105-kilogram division, especially, he might be one of the more seasoned and successful powerlifters of the current generation.

In addition to his three staggered IPF World titles in recent years, the athlete has rarely fallen short on a sanctioned lifting platform. According to his personal page on Open Powerlifting, in 17 career competitive appearances as an Open and Juniors athlete, Novopismennyi has lost on just five occasions. He is a former European Powerlifting Federation (EPF) European champion (2019) and also has four Ukrainian National titles to his name (2014, 2018-2019, 2021).

In a post on his Instagram, Novopismennyi used his victory to nobly call attention to an important cause: the ongoing war between his native Ukraine and Russia.

“This victory was very important to me because it was an opportunity to make the anthem of Ukraine spread to the whole world.”

Featured image: @theipf on Instagram

The post Anatolii Novopismennyi (105KG) Scores World Record Squat and Total with 2023 IPF Worlds Victory appeared first on Breaking Muscle.

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At the time of this writing, there is still so much to sort out in regard to the 2023 Mr. Olympia contest. Even with just over four months before bodybuilding’s tentpole competition, there is undoubtedly a lot of competitive jostling behind the scenes. For Jay Cutler, four-time Mr. Olympia champion (2006-2007, 2009-2010), the bodybuilding legend likes seeing what some of the fittest people on the planet are brewing.

On June 23, 2023, in one of the latest episodes of his podcast, Cutler broke down where he believes the current Men’s Open division stands before the onset of the 2023 Olympia this early November. To say the least, in a conversation with his manager Matthew M. Daniels, the icon maintained he has his eyes on a few familiar names and didn’t mince words about potential upstarts.

While Cutler didn’t offer specific thoughts on every prime Mr. Olympia competitor  — Nick Walker was mentioned in passing but not expanded upon — he did mostly touch every corner of the elite bodybuilders of the Men’s Open class. Here are some of Cutler’s thoughts on what’s sure to be a loaded Mr. Olympia stage in Orlando, FL:

Michal “Križo” Križánek

Cutler was impressed by Michal Križánek’s recent progress but still felt he hadn’t closed the gap enough on the other athletes.

“He [Križánek] was looking so paper thin, especially in the upper body,” Cutler said. “The arms are some of the best in the business, and it’s looked like he made improvements, which, I think he did improve from his prior showings. But I don’t know if he came down in size a little bit to gather the condition. I still feel like he’s still going to have trouble pushing the top spots at the [2023] Olympia.”

Derek Lunsford and Samson Dauda

To some, after his runner-up Mr. Olympia finish in 2022, Derek Lunsford is the next heir-apparent superstar in bodybuilding. Cutler seems to be one of those people. However, after a recent mutual training session, Cutler ensured he talked up 2023 Arnold Classic (AC) winner Samson Dauda as a possible Olympia champion in his own right.

“We just saw Derek [Lunsford] and Samson [Dauda], too,” Cutler said. “They trained together a couple days ago and Derek looks tremendous, which he always has, and Samson looks tremendous, which he has for the past few years. Obviously, he’s the Arnold [Classic] winner. The question is if Derek would’ve done the Arnold [Classic], and we could keep talking about that.”

Hadi Choopan and Brandon Curry

Cutler believes that two established titans, Hadi Choopan and Brandon Curry, have somewhat been overlooked in the popular conversation. That might be a mistake for the defending Olympia champion (Choopan) and the 2019 victor (Curry).

“Contention-wise, Hadi’s [Choopan] been kind of shouting out ‘don’t forget about me,’” Cutler explained. “We’re also forgetting Brandon Curry.”

Mamdouh “Big Ramy” Elssbiay

After falling short of a “three-peat” in his Olympia title defense, there have been rumblings that Mamdouh “Big Ramy” Elssbiay could take a break from bodybuilding to recharge. The Egyptian dynamo has quelled these conversations, maintaining that he’s training “angry” for Olympia redemption in the fall. Cutler believes this is the right mentality to have because:

1. Elssbiay doesn’t have time to waste as he nears the age of 40 and
2. Cutler thinks that Elssbiay, at his best, can still win the Olympia.

“Ramy [Elssbiay] sounds like he’s going to come back and compete, which I’m all for,” Cutler said ” … The point is he [Elssbiay] just needs to regroup and do what he does best and come in the best of his ability. There’s no real timeline on that. He’s 38, he can’t take a few years off. I hear his health is really great. I hear his training is really great. He’s had some atrophy compared to years prior on the arms, triceps, I think he’s admitted to having some downsizing there. But he looked great at the [2023] Arnold [Classic].”

Chinedu Obiekea aka “Andrew Jacked” and Hunter Labrada

Andrew Jacked finished on the podium at the 2023 AC and has already mapped out ambitious summer competitive plans as a way to qualify for the 2023 Olympia. Meanwhile, Hunter Labrada is in hot pursuit of his own Olympia redemption with a streamlined training plan.

Cutler said he liked the duo’s talent but colored his commentary as if he still needed to see more from both athletes.

“I hear great things about Andrew [Jacked], too,” Cutler stated. “The big showdown is going to be Texas [the 2023 Texas Pro]. There’s going to be other guys, too. I know there’s a lot of international shows, but that’s going to be, like, who’s not going to qualify there [in Texas]. Those two guys [Andrew Jacked and Hunter Labrada] need to be in the [Olympia] lineup because they’re people we’re talking about. The question is, can Andrew come and win the [2023] Olympia and shock the world?”

More than most years, the 2023 Mr. Olympia is starting to resemble a relentless gauntlet from which only a true champion of champions will come out victorious. If an icon like Cutler professes so, such a competitive reality feels inevitable.

Featured image: @hadi_choopan on Instagram

The post Jay Cutler Names 8 of His Favorite 2023 Mr. Olympia Contenders appeared first on Breaking Muscle.

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You’ve undoubtedly heard that you should consume certain foods like berries and wine because they contain antioxidants (as if you needed a reason). Maybe you’ve been persuaded to grab a bottle of pricy supplements off the shelf because of their big antioxidant claims. But what are antioxidants, and what do antioxidants actually do? 

As long as you’re a living, breathing person moving through the world, your cells are fighting a constant battle against free radical damage. Free radicals are molecules like reactive oxygen species (ROS) and reactive nitrogen species (RNS) that cause oxidation, DNA damage, protein modification, and, worst case scenario, cell death. And they’re impossible to avoid. Free radicals are normal byproducts of cellular metabolism and exercise. You also accumulate free radicals from exposure to radiation, smoke, and everyday environmental pollutants. 

If your body didn’t have a way to deal with these marauders, you’d be in a world of trouble. Luckily, though, nature has an answer: antioxidants.  

What Do Antioxidants Do?

Antioxidants serve as a powerful first line of defense against free radicals, preventing their formation and neutralizing their effects. 

Free radicals are complicated little molecules. On the one hand, they cause oxidative damage, or oxidative stress, in the body. Too much oxidative stress contributes to aging and probably every chronic disease. That’s the bad news. 

At the same time, oxidative stress is beneficial—necessary even—in the right amounts. In fact, the body is naturally happiest in a state of mild oxidative stress. Mild oxidative stress is hormetic, meaning it prompts beneficial adaptations that make you stronger, healthier, and more resilient to future stressors. The trick is to maintain the appropriate balance. That’s where antioxidants come in.

Antioxidants are responsible for maintaining the right level of free radicals in the body (also known as redox homeostasis). For decades, scientists have believed that antioxidants work primarily by donating electrons to free radicals, which makes them less reactive and less destructive. More recently, researchers have also hypothesized that they could exert their effects in other ways, such as by acting on the microbiome or epigenome.¹

Types of Antioxidants and Where to Find Them

Your body makes some antioxidants on its own. Glutathione and uric acid are two endogenous antioxidants you’ve probably heard of. Melatonin, too, has powerful antioxidant properties.² The majority, though, come from food. Colorful plant foods get the lion’s share of the credit for being antioxidant-rich, but as you’ll see, nutrient-dense animal foods also contribute here.  

Antioxidants found in food include vitamins, minerals, and the various -noids detailed below.³ 

Antioxidant vitamins and minerals

Vitamin A (retinol), vitamin C (ascorbic acid, ascorbate), and vitamin E (tocopherols, tocotrienols) have all been identified as antioxidant nutrients. Animal products—eggs, fish, offal, dairy—are the best food sources of vitamin A.⁴ Fruits and vegetables, especially red bell pepper, citrus fruits, and guava, deliver the vitamin C you need, while nuts and seeds are best for vitamin E. 

Certain minerals are also lauded for their antioxidant properties, acting directly as antioxidants or as cofactors for enzymatic reactions that buffer free radical damage.⁵ They include copper, zinc, selenium, iron, and manganese. To get more of these trace minerals from your diet, focus on seafood, nuts and seeds, and organ meats. 

Flavonoids

Flavonoids (also called bioflavonoids) are polyphenol pigment compounds that are present in most flowering plants. They are commonly grouped under anthocyanidins, proanthocyanins, and phenolics. Research links flavonoids to many important health benefits, including being anti-inflammatory and protecting against diseases like cancer, cardiovascular disease, and diabetes.⁶ These effects are likely due at least in part to their antioxidant effects and their ability to chelate (bind to) metals that can increase free radicals.⁷ Flavonoid antioxidants also offer a double-punch because they improve vitamin C’s antioxidant capabilities.

Find flavonoids in fruits and vegetables, tea, and cacao (a good reason to eat more dark chocolate).

Carotenoids

Carotenoids are another type of polyphenol pigment. Beta-carotene is the most studied, but there are dozens more in the human diet,⁸ including lutein, zeaxanthin, and lycopene. Certain carotenoids, including beta-carotene, can also convert to vitamin A.

Colorful fruits and vegetables contain carotenoids, especially those of the red, yellow, and orange persuasions. Skip the egg white omelets and eat egg yolks for lutein as well. 

Antioxidant enzymes

The antioxidant enzymes are superoxide dismutase (SOD), catalase (CAT), and glutathione peroxidase (GPx). (The latter is not the same as glutathione, although their activities are closely related. (Glutathione is also an important antioxidant—the so-called master antioxidant.) 

Like the other antioxidants, these enzymes are found widely in Primal foods like dark leafy greens and cruciferous vegetables. Importantly, antioxidant enzymes work in tandem with the mineral cofactors listed above, so don’t neglect those trace minerals. 

How Many Antioxidants Do You Need?

You can’t really measure the amount of antioxidants you’re getting in a day. A better approach is to focus on eating a variety of nutrient-dense foods like oysters, organ meats, and egg yolks, plus dark leafy greens and cruciferous vegetables. Throw in a Brazil nut or two for selenium (don’t go overboard). Add other produce for color. 

If it sounds like I’m describing the Primal Blueprint Food Pyramid, you’re right. And that’s not a coincidence. When you eat as nature intended, you get the right balance of nutrients and enzymes without a lot of fuss. If you’re into food tracking, it certainly doesn’t hurt to watch your intake of the antioxidant vitamins and minerals discussed here. Make sure you’re hitting the RDA more often than not. 

Picky eaters can also consider supplementing with antioxidants, although that strategy is surprisingly controversial. In any case, it’s preferable to get your nutrients packaged in their whole food matrices when you can. You can’t overdo antioxidants from whole foods, and you get all the other good stuff—other nutrients, fermentable fiber for your gut microbes, amino acids, and healthy fats—that come along with them.

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On June 11-18, 2023, in Valletta, Malta, powerlifter Prescillia Bavoil successfully locked out a 211.5-kilogram (466.2-pound) raw back squat during the 2023 International Powerlifting Federation (IPF) World Classic Powerlifting Championships. The milestone achievement is officially an IPF World Record for Bavoil, who competed in the 69-kilogram division. Bavoil utilized a lifting belt and knee sleeves to help her with this massive lift.

Bavoil’s new international squatting top mark surpasses her own previous record by 0.5 kilograms (1.1 pounds). Bavoil achieved that squat of 211 kilograms (465.1 pounds) at the 2023 Sheffield Powerlifting Championships in late March 2023. This latest squat helped Bavoil along to a first-place performance where the athlete also recorded an IPF World Record total of 549 kilograms (1,210.3 pounds) in her competitive division.

A first-place performance with two World Records is quite a way for Bavoil to return to the top of the international 69-kilogram weight class. The athlete was the 2021 IPF 69-kilogram World Champion but did not defend her title in 2022 as a result of her missing qualifications for her usual weight class. That distinction, coupled with undisclosed injury issues, apparently slowed some of the progress the 29-year-old had been making in a powerlifting context lately.

In a way, this could be seen as an apt comeback to glory for an athlete with 12 wins in 13 competitions dating back to November 2019, per Bavoil’s page on Open Powerlifting. Overall, Bavoil has now come out triumphant in 22 of 25 sanctioned lifting appearances during a career that began in October 2015.

Among her accolades, Bavoil also currently holds the World Record raw squat (213 kilograms/469.5 pounds) and World Record deadlift (231 kilograms/509.2 pounds) in the 63-kilogram weight class. She made both lifts during the 2022 IPF Arnold Sports Festival.

Here’s an overview of Bavoil’s top stats at the 2023 IPF Worlds:

Prescillia Bavoil (69KG) | 2023 IPF Worlds Top Stats

• Squat — 211.5 kilograms (466.3 pounds) | IPF World Record
• Bench Press — 115 kilograms (253.5 pounds)
• Deadlift — 222.5 kilograms (490.5 pounds)
• Total — 549 kilograms (1,210.3 pounds) | IPF World Record

In just her second competitive appearance since that successful Arnold Sports Festival in late September 2022, Bavoil managed to finish eight of nine lift attempts on one of the biggest stages in powerlifting.

In an Instagram post after the conclusion of the 2023 IPF Worlds, Bavoil seemed ecstatic about her latest victory. The athlete characterized her win as “redemption” and looked ahead to even more success in the near future.

“After my failure last year [at the 2022 IPF Worlds] and a complicated injury season, I had only one goal in mind: to close this redemption chapter and finally open a new one! Proud to be the first Frenchwoman to win two World titles in two different categories! And now it’s road to Sheffield 2024 [the 2024 Sheffield Powerlifting Championships]! Time to really build up the 69-kilogram category for this deadline! I can’t wait to get back to work and show what I can do!”

Featured image: @lya_powerlift on Instagram

The post Prescillia Bavoil (69KG) Breaks Squat, Total World Records at 2023 IPF Worlds appeared first on Breaking Muscle.

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The annual Official Strongman Games (OSG) present an intriguing opportunity for elite and up-and-coming strongmen and strongwomen alike to show out. This year’s contest taking place on December 1-3, 2023, in Charleston, West Virginia, should be no different.

On June 23, 2023, the OSG organizers revealed the schedule and a list of six events for the 2023 OSG over the contest’s Instagram profile. At the time of this writing, the complete roster for the competition has not been revealed. Whoever does officially slot in before early December should prepare for a slate of challenging obstacles.

Below you’ll find the complete official schedule and event details for the 2023 OSG:

Day 1 | Friday, December 1, 2023

The first day of the contest weekend will open with two events centered around upper-body strength and stamina.

Stand or Submit Press Medley

Athletes will have the task of overhead pressing four implements — a barbell with wagon wheels, a circus dumbbell, a curved Yoke, and a block — in the fastest time possible. They will have a 60-second time limit. At the time of this writing, the precise weights of the implements have not been designated. They will be different for each participating weight class.

Stix and Stone Carry

The creative name aside, taken from the manufacturing company providing the competitive equipment, it’s an apt label for an event that will ask athletes to perform two distinct loaded carry variations. First, athletes must carry a timber frame for 15.25 meters (50 feet), then carry a set of stones back the same distance as quickly as possible. Once again, they will have a 60-second time limit.

Day 2 | Saturday, December 2, 2023

Saturday at the 2023 OSG “pulls” out all the stops before leaning back on endurance.

Deadlift Ladder

Any seasoned strongman or strongwoman competitor should probably be well-prepared for the rigors of a Deadlift Ladder. While the weight of each of the five barbells has not yet been determined, they will again have only 60 seconds to work their way through the progressively heavier lineup.

GORUCK Survival Challenge

In this event, competitors will lift a heavy medicine ball and other yet-undisclosed GORUCK implements. They will be adorned with backpacks up to and exceeding 45.4 kilograms (100 pounds) throughout. Depending on the weight class, the time limit for completion will vary from 60 to 90 seconds.

Day 3 | Sunday, December 3, 2023

Only the top 10 competitors will advance to the final day of the 2023 OSG. The contest will close with a familiar refrain for anyone who follows strongman and strongwoman closely.

Sandbag Toss

For all intents and purposes, the Sandbag Toss will be challenging but is potentially more of an appetizer to the main concluding course. Within it, the athletes will have an objective of tossing six progressively heavier sandbags over a 4.6-meter (15-foot) bar for the Men and a four-meter (13-foot) bar for the Women. As usual, they will have 60 seconds to successfully complete as many throws as possible.

Atlas Stone

The famous Atlas Stones — a fixture finisher at countless strongman and strongwoman competitions — will be the final deciding note at the 2023 OSG. The task will be straightforward: Lifting six increasingly heavier Atlas Stones onto their respective platforms. Every weight class for both the Men and Women will have a differently weighted group of Stones matched to their expected strength. For context, the heaviest stone in the event will be the sixth and final stone in the Men’s Open weight division, weighing in at 193 kilograms (425 pounds).

The OSG may not necessarily be in line with contests like the annual World’s Strongest Man (WSM) in terms of prestige. That said, as exemplified by this event list, it remains a noteworthy notch in the belt for the competitors fortunate enough to win it.

Featured image: @officialstrongman on Instagram

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