August 18, 2020

Terry Hollands Deadlifts 815lb For Four Reps With Ease and More…

In today’s digest we bring you articles on Terry Hollands Deadlifts 815lb For Four Reps With Ease, Bulgarian Beauty: Yanita Yancheva Talks With Simplyshredded.com, 7 Healthy Foods to Take on Your Summer Road Trip and Can We All Just Stop With Summer ‘Body Goals’?. Hope you enjoy them…

Terry Hollands Deadlifts 815lb For Four Reps With Ease

Strongman veteran Terry Hollands may not be at the top of his game anymore. However he showed recently that he is far from washed up, as he pulled some pretty serious weight. 41-year old Hollands has been at the top of the sport for the better part of fifteen years, competing with the best in […]

Strongman veteran Terry Hollands may not be at the top of his game anymore. However he showed recently that he is far from washed up, as he pulled some pretty serious weight.

41-year old Hollands has been at the top of the sport for the better part of fifteen years, competing with the best in the world. In this time, he has seen victories at the UK’s Strongest Man and England’s Strongest Man, as well as finishing on the podium in two separate World’s Strongest Man events. As such he is one of the legendary figures in strongman, gaining respect for his efforts over the years.

While he has not competed at the WSM since 2014, Terry Hollands is far from being considered incapable of crazy feats of strength. He proved this big time with a recent post to his Instagram. Here, the six-foot-six Englishman delivered on a crazy deadlift session, by pulling 815lb (370kg) for four reps like it was nothing.

“370kg for 4

So deadlifts weren’t quite as smooth as I’d have liked tonight. I came straight from physio and had my lats worked on pretty hard which isn’t ideal and also my foot slipped but still its solid reps with a decent weight. Im totally confident when im fresh I will get at least 3 at the next giants live but using the full minute hopefully 4 or 5 will be doable.”

Now Hollands was not exactly happy with his performance, but he looks to be going a little hard on himself. The first two reps were as smooth as butter, and while the third was a little shaky, he bounced back with a good final rep. On the other hand, his disappointment is a little understandable, considering he had been trying to prepare for this session for a little bit. Here he is, doing some speed reps of a 595lb pull, to get ready for this session.

“Just some speed deadlifts today. 270kg for 8 sets of 2. Getting ready for a big deadlift session next week”

Right now, Terry Hollands is getting to work in order to prepare for the upcoming Giants Live strongman event, where he will compete as a master. He is looking as good as ever in preparation for this event, and this training session was good to help him prepare. He continues to show that he is still a long ways away from being completely done with competition.

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.



Terry Hollands Deadlifts 815lb For Four Reps With Ease was originally published at LINK






Make sure to follow Body Shapr on Facebook - Body Shapr

Bulgarian Beauty: Yanita Yancheva Talks With Simplyshredded.com

Quick Stats: Age: 29Height: 5’5″ – 169 cmWeight: 110 lbs – 50 kg How did you get started with bodybuilding? Before I got into fitness, I had done various sports including rhythmic gymnastics. About five or six years ago, shortly after participating on the television show, Survivor Bulgaria, I started going to the gym. During […]

Quick Stats:

Age: 29
Height: 5’5″ – 169 cm
Weight: 110 lbs – 50 kg

How did you get started with bodybuilding?

Before I got into fitness, I had done various sports including rhythmic gymnastics. About five or six years ago, shortly after participating on the television show, Survivor Bulgaria, I started going to the gym. During my fifty two day stretch on the television show on an island in Panama, I ended up losing eighteen pounds, and I dropped to eighty eight pounds! When I returned home, I decided that fitness and proper nutrition would help me reclaim my body and get me back into shape.

In the process of recovering from the show, I got hooked on training, and I just haven’t stopped since!

Where does your motivation come from?

Most of my motivation comes from my own achievements and the support I receive from my friends and followers.

It’s also a great motivation to meet so many people involved in the fitness industry who are striving towards the same goals as me.

What workout routine has worked best for you?

I train each muscle group separately. I personally do more exercises using free weights, rather than with machines. I train Monday through Friday, and I like to incorporate HIIT. On Saturday and Sunday, I rest.

Full Routine:

Monday: Back/Abs

  • Pull Ups 3 x 10
  • Barbell Rows 3 x 10
  • Wide Grip Lat Pulldowns 3 x 10
  • One-Arm Dumbbell Rows 3 x 12
  • Seated Cable Rows 3 x 12
  • Hyperextensions 4 x 20
  • Bicycle Crunch 1 x 40
  • Vertical Leg Crunch 1 x 40
  • Knee Tucks 1 x 40
  • Plank Ups 1 x 40
  • Cable Crunches 1 x 20

Tuesday: Shoulders/Abs

  • Upright Rows 3 x 10
  • Dumbbell Shoulder Press 4 x 12
  • Side Lateral Raises 3 x 15
  • Barbell Shoulder Press 3 x 15
  • Bent-Over Lateral Raises 3 x 18
  • Bicycle Crunch 1 x 40
  • Vertical Leg Crunch 1 x 40
  • Knee Tucks 1 x 40
  • Plank Ups 1 x 40
  • Cable Crunches 1 x 20

Wednesday: Arms/Abs

  • Dips 3 x 10
  • Dumbbell Curls 3 x 12
  • Dumbbell Kickbacks 3 x 12
  • Hammer Curls 3 x 15
  • One-Arm Overhead Extensions 3 x 12
  • Standing Barbell Curls 21s
  • Bicycle Crunch 1 x 40
  • Vertical Leg Crunch 1 x 40
  • Knee Tucks 1 x 40
  • Plank Ups 1 x 40
  • Cable Crunches 1 x 20

Thursday: Legs/Abs

  • Thigh Abductor 4 x 20
  • Squats 4 x 12
  • Inner Thigh Abductor 3 x 30 Superset
  • Outer Thigh Abductor 3 x 30
  • Lunges 4 x 20
  • Romanian Deadlifts 4 x 20
  • Calf Raises 4 x 20
  • Bicycle Crunch 1 x 40
  • Vertical Leg Crunch 1 x 40
  • Knee Tucks 1 x 40
  • Plank Ups 1 x 40
  • Cable Crunches 1 x 20

Friday: Cardio

Saturday: Rest

Sunday: Rest

What is your secret to your incredible glute development?

I do a lot of squats! (Laughs) Squats and deadlifts are my two favorite exercises. I like incorporating different types of lunges and jumps; I feel these are essential.

One of the best things anyone can do for incredible glutes is to really isolate their glutes during an exercise.

What is your diet like?

My diet usually changes about every five weeks. I base the changes on my goals in the gym and how my body responds to the foods that I’m eating. Depending on how long my day is, I will usually eat about six times a day. I space my meals out by two and a half to three hours apart. For breakfast, I’ll usually have oatmeal and throughout the day, I eat lots of protein.

Daily Diet:

  • Meal 1: ¼ cup Oatmeal, 4 ounces Low Fat Yogurt or 1 scoop Protein
  • Meal 2: 1-2 Grapefruit or Oranges
  • Meal 3: 3 ½ – 5 ounces Chicken or Fish and Large Salad
  • Meal 4: 3 ½ – 5 ounces White Fish or Salmon, Large Salad and 1 tablespoon Extra Virgin Olive Oil
  • Meal 5: 1-1 ½ ounces Almonds

What is your supplementation like?

  • Protein
  • BCAA’s

What’s your most favorite place you’ve traveled to so far, and where would you like to go in the future?

This past year I have had the opportunity to travel a lot, but some of my favorite memories are from Thailand. The nature in Thailand was amazing and it was the perfect balance for a fabulous vacation. During the trip, I got to meet up with Body Engineers’ Athletes, and it was really fun. I also liked the Maldives; it’s the most relaxing place in the world to me!

I also enjoyed going to the Philippine Islands. In the upcoming months, I will be going to Mexico and Bali, but one of my next stops is going to be Australia.

Favorite Quote:

“The magic is in every small step on the way of achieving the goal”

Social Media:

Website: www.yanitayancheva.com
Facebook: www.fb.com/yanita.yancheva
Twitter: twitter.com/yanita_yancheva
Instagram: instagram.com/yanitayancheva
Youtube: youtube.com/YanitaYancheva








Bulgarian Beauty: Yanita Yancheva Talks With Simplyshredded.com was originally published at LINK







Make sure to follow Body Shapr on Facebook - Body Shapr

7 Healthy Foods to Take on Your Summer Road Trip

Summertime. Sunshine. Beaches. Barbecues. Ice cream. For some reason COVID-19 didn’t make the above list, though it has certainly changed the way we’re living and traveling this summer. According to reports, road trips make up 97 percent of summer travel plans currently, and demands for RVs are surging as people are trying to get away […]

Summertime.

Sunshine.



Beaches.

Barbecues.

Ice cream.

For some reason COVID-19 didn’t make the above list, though it has certainly changed the way we’re living and traveling this summer. According to reports, road trips make up 97 percent of summer travel plans currently, and demands for RVs are surging as people are trying to get away safely. But as road trips are up, quality road fuel options are down, and the likelihood of being able to stop at restaurants is slim. So, it’s important to take along plenty of smart foods that can fuel your body and feed your muscles.

First, consider getting a solid cooler. If you’re going to be on the road, you’ll need something that holds up on long trips and keeps cold foods cold (because food poisoning is never fun), and those Styrofoam coolers with flimsy plastic handles are not up to the job. Before our road trip this summer, we got two—the OtterBox Venture 65 Hard Cooler, for its large capacity and its ability to keep foods cold for the long haul, and the OtterBox Trooper LT 30 Soft Cooler, to keep our foods cold on the beach when we got there. As a bonus, the soft cooler doubles as a backpack, so it can be used to add solid resistance to any on-the-road bodyweight routine, such as Lean at Home in BodyFit, which is totally equipment free.

Once you have your food storage lined up, it’s time to consider what to pack, and I’ve got you covered with seven quality fuel options that are portable and loaded with nutrition.

1. Hardboiled Eggs

Hardboiled eggs.

Love me some hardboiled eggs. With each whole egg offering 7 grams of quality protein, plus vitamins E and D and choline, among other nutrients, these should certainly be part of the road fuel. Outside of the nutrition they provide, their convenience, taste, and low cost make them a definite go-to. Since protein is satiating, they also fill you up. With the cooler in tow, you’re all set to keep them chilled and fuel those muscles during the trip.



2. Pistachios

While these don’t need to hang in the cooler, they’re portable, filling, and loaded with the nutrition you need to keep you going. As an added bonus, they offer 6 grams of plant-based protein per serving to help fuel your body with essential amino acids and provide healthy fat—nearly 90 percent of the fats found in pistachios are the better-for-you mono and polyunsaturated types. What’s more, pistachios are a good source of fiber. Add that to the protein and fat, and you’ve got a trio of nutrients that may help keep you feeling fuller for longer.

One of the lowest calorie, lowest fat nuts, pistachios give you more nuts per serving than most—about 49 pistachios—so you get a solid serving compared to many other nuts. They’re a healthy, crave-able smart snack that you can feel good about anytime. Wonderful Pistachios No Shells are perfect road fuel. Try the Wonderful Chili Roasted variety on your next trip.

3. Beef Jerky

Packing beef jerky.

Jerky is at the top of any list of road fuels. It’s portable, durable, and pretty much pure protein. With the options on the market today, beef jerky offers a nice, savory flavor to mix up your travel-snack menu. What’s more, a serving provides about 15 grams of complete protein, which is a great snack option to keep those muscles flooded with the amino acids they need.

4. Kombucha

Road trips aren’t just about food;you gotta stay hydrated, as well.And, well, sometimes plain old water can get boring. Often when we think we’re hungry, we’re actually thirsty—and when we’re bored and eating, liquid may also curb that desire to eat. Including some liquid is a wise idea, and kombucha is the perfect option as it’s refreshing, carbonated for a little flavor, and good for you. In our house, we’re big fans of Health-Ade Kombucha, a product made in small batches in California in a variety of flavors (or plain, if that’s your thing). It’s better than energy drinks, soft drinks, or, well, most drinks that also contain calories. Kombucha does have a little bit of alcohol in it, and some kinds more than others, so make sure to check the alcohol level before you buy it—especially if you’re driving.

5. Prunes

While these may not have been at the top of your list, there’s a good reason they’re on mine. Road trips and travel can leave a lot to be desired when it comes to regularity. That’s not the only reason to eat prunes, though; they are a healthy snack that counts as a full serving of fruit, are shelf stable, and require no prep. A serving of 4-5 prunes packs a powerful punch of vitamins, minerals, antioxidants, and fiber. Together, these nutrients support vital functions that aid overall health.

A serving of prunes has less than 100 calories and zero added sugar, and they’re sodium, fat, and cholesterol free. Pack them with the pistachios for a tasty homemade trail mix. Gut effective and bone protective, prunes are a convenient and delicious way to add more fiber to your diet.

6. Carrots and Hummus

Vegetables and hummus.

You want veggies that are durable and aren’t going to get squished in the cooler. Carrots fit the bill, but snap peas, celery, and cauliflower all work great, too.



The hummus gives you a little extra protein and fiber so snack time at the beach can last you longer. Our personal favorite is Lantana Siracha Carrot Hummus, but choose what you prefer. Remember, you want something that can sustain you and ideally also provide quality nutrition. Considering that the primary ingredient in hummus is usually chickpeas (or some other type of beans), it’s a great source of fiber and other quality nutrition. Hummus also adds a nice flavor element to the veggies and is relatively “clean” and easy to eat, even on the road.

7. Tuna or Salmon Packets and Crackers

Commercially marketed tuna and salmon packets are great because you don’t need a can opener, they’re nonperishable, and they’re at the top of the chart with protein and important omega-3 fats. Pair them with a solid cracker—or even a piece of fruit (sliced apple is great)—for the fuel you need to spend your day having fun on the beach.

Want more info about fitness nutrition? Check out Bodybuilding.com’s Foundations of Fitness Nutrition course to learn the essentials of eating right for any goal.



7 Healthy Foods to Take on Your Summer Road Trip was originally published at LINK







Make sure to follow Body Shapr on Facebook - Body Shapr

Can We All Just Stop With Summer ‘Body Goals’?

This all brings me back to the idea of summer body goals. My biggest issue with this summer body imperative is that it implies that our bodies are not good enough as they are. Think about it: The average dress size in America is a 16. A 16. Not a 2, not a 4, not […]

This all brings me back to the idea of summer body goals. My biggest issue with this summer body imperative is that it implies that our bodies are not good enough as they are. Think about it: The average dress size in America is a 16. A 16. Not a 2, not a 4, not even a 6. Yet so many women (and men) I work with are terrified to step foot on a beach in a bathing suit in their current body, convinced that the skin they’re in isn’t good enough as is. The truth is, the $70 billion diet industry makes a profit by selling you the idea that you are just one supplement, fitness program, or diet plan from your ideal self.

These days, when my patients come in looking for help achieving their body goals, I push them to dig a little deeper. Who benefits from your pursuit of the “perfect body?,” I ask. What would happen if you decided to shift your focus from changing your body to changing how you feel about your body? (Which, I’ll be the first to admit, is hard and doesn’t happen overnight). Perhaps the most liberating question that I ask patients is what would balanced eating look like if we put weight loss the back burner for now? This gives them space to decide what taking care of themselves means for them, by them—not according to any outside influence.
The bottom line is that if it’s summer and you have a body, you have a summer body. And so instead of working towards changing your body this summer, I now help my clients focus on taking care of themselves from the inside using these seven strategies:

1. Learn to listen to your body.

Most of my patients use external rules to dictate when/what/how much to eat because they don’t trust themselves. The hunger scale is a good guide to help you start eating when you’re hungry and stop when you feel comfortably full. For those not familiar with this concept, it’s a scale that rates your hunger/fullness on a scale from 1 to 10: 1 meaning famished, 5 meaning neither hungry nor full, and 10 meaning so full you feel sick. I always recommend that my patients try to begin eating when they’re at about a 3 or 4 and stop eating at a 6 or 7. Having said that, it’s important to not put yourself on a hunger fullness diet, which means you can only eat when you are hungry and must stop at the exact point of comfortable fullness. There will be times when you over- or undershoot and that’s OK!

2. Remember that eating food is a form of pleasure.

People often think that they should always and exclusively view food as fuel or nutrition, but that’s not the case. It’s important to remember that food is a source of pleasure too. The trick, however, is to find your unique balance between food as pleasure and food as energy. For example, if you only ate “fun foods” you would likely not feel your best physically. And if you only focused on “nutritious” foods, you will likely feel deprived emotionally. Spend time striking a balance that works for you, and for the love of God don’t worry about what anyone else is doing. Your wellness path doesn’t have to mirror that of your friends, family, social media community, etc.

3. If intuitive eating feels too overwhelming, consider the My Plate method as a transitional tool.

I know I said no more external rules, but this is a really helpful tool, especially for people who are just starting to make the move from dieting and food rules to intuitive eating. For people who need a little more guidance when it comes to constructing nourishing and satisfying meals, I recommend using the My Plate method. This means making half your plate non-starchy vegetables, one quarter protein, and one quarter carbohydrates. It’s important not to turn this into a diet or a be-all and end-all. There will be meals (or days) when vegetables don’t make it onto your plate, and that’s OK.

4. Know that sometimes you just need outside help.

And if you find yourself unable to let go of food rules or feel particularly anxious about food and eating, consider consulting with a registered dietitian who can help you or refer you to another professional who can.

5. Focus on joyful movement.

Instead of viewing fitness as a means to control the shape of your body, think about all of the other amazing benefits that you get from working out. I find that joyful movement boosts my mood; makes my bowel movements more regular; helps my back, neck, and shoulders ache less; and helps to keep me metabolically healthy. Joyful movement can include gardening, bike riding, walking, rock climbing—basically anything that you get excited about that also gets your heart rate up and/or works your muscles.

6. Get adequate sleep.

Wellness isn’t just about healthy eating and exercise. Sleep plays a critical role too. Many of my patients are busy professionals or students, and they often sacrifice sleep in order to get the job done. The National Sleep Foundation recommends that adults ages 26 to 64 get seven to nine hours of sleep per night. Are you meeting that goal? Some of the foundation’s tips for improving sleep include sticking to a schedule (weekends included), creating a bedtime ritual, turning off electronics before bed, and checking the bedroom temperature.

7. Don’t forget that healthy eating involves your mental and social health as well.

I recently wrote this article for SELF about how healthy eating involves mental and social health. For example, skipping a beach trip with friends because you are unhappy with your body (or can’t control the menu) can lead to social isolation. It sounds extreme but I see it all the time. For many folks, it can be really helpful to meet with a licensed therapist who can guide you on a path to peace, self-compassion, and acceptance.

Finally, while I consider myself to be a curvy gal, I still have to acknowledge that I do benefit from thin privilege. Fat discrimination is real, and living in a body that isn’t deemed socially acceptable by some makes a lot of these concepts easier said than done. At the end of the day, your body is your business, and you have the right to do whatever is best for you. My only ask is that for one summer—this summer—consider what it would be like if you viewed your body as being perfectly acceptable as is.

Jessica Jones, R.D.N., C.D.E., is a registered dietitian nutritionist who helps people improve their health while healing their relationship with food. She’s also the cofounder of Food Heaven, an online resource for delicious and nutritious living. To sign up for virtual nutrition coaching with Jessica, visit Jessica Jones Nutrition.

Related:



Can We All Just Stop With Summer ‘Body Goals’? was originally published at LINK