Category: Competitions



Glute Bridges on the Balance Pad

Lie on your back on a mat or on the floor with your heels on a balance pad. Your arms should be relaxed at your sides. To make this exercise more difficult, keep your arms off the floor. Exhale and push into your heels, lifting your buttocks off of the floor. Your neck and shoulders [...]

Ch-Ch-CHIA

Ch-Ch-CHIA

Remember that song? Did you have a Chia Pet? Come on!! Those things were SO cool in the 80′s. I recently was researching other ways to ensure that my son gets adequate amounts of protein, Omega3’s and Calcium in his diet. Chia seeds are making a come back and thankfully not as a plant growing [...]

Chin to Chest Stretch

Sit upright on a ball or chair with your feet shoulder width apart. Arms are relaxed with your hands resting on your thighs. Tuck your chin gently toward your chest. Turn your head slightly to the left until you feel a slight stretch. Hold for 10-15 seconds. Repeat to the right side, holding for 10-15 [...]

Branch Warren Wins 2012 Australian Pro Bodybuilding Competition

Branch Warren Wins 2012 Australian Pro Bodybuilding Competition

A mere two weeks ago, professional bodybuilder Branch Warren defied conventional wisdom, making an incredibly rapid return from injury to secure a victory at the 2012 Arnold Classic competition. Though the result was controversial, with a vast sentiment that runner-up Dennis Wolf was the true winner, Warren silenced a majority of critics who believed last [...]

Superman on the BOSU

Lie facedown on the BOSU ball. In the start position, your forearms and toes should be resting on the floor. Pull your navel toward your spine to engage your core. Lift forearms and toes off the floor, finding your balance point. Squeeze your buttocks to keep your legs up. Squeeze your shoulder blades together and [...]

Torso Rotation on the BOSU

Stand upright on the top of the BOSU. Your feet should be slightly apart, arms out to the side and shoulders down. Inhale, then exhale and twist from the waist to one side. Slowly return to the start position. Repeat to the other direction. Your hips should remain facing forward at all times. Repeat 3-4 [...]

Knee Extensions

Stand up straight with an exercise band under one foot. Ensure that you have a good grip on the exercise band and that you have a good amount on tension on the exercise band. Inhale and lift the foot slowly, resisting against the band, until your hip and knee are at approximately 90 degrees. Exhale [...]

2012 IFBB Musclecontest Pro Bikini Results

2012 IFBB Musclecontest Pro Bikini Results

Sonia Gonzales, after winning the 2012 Bikini International a week ago in Columbus, Ohio, came back into her hometown state by storm, and continued her winning ways. Justine Munro, who injured herself a week ago in Columbus, and was unable to compete, looked great and placed second, while Narmin Assria continued to improve her physique, [...]

INBF Central USA Championships coming to Kohler Memorial Theatre

INBF Central USA Championships coming to Kohler Memorial Theatre

The 2012 INBF Central USA Natural Bodybuilding, Fit Body and Figure Championships will be held at the Kohler Memorial Theatre on May 12. The event, presented by five-time WNBF World Champion Brenda Rahe of Sheboygan, is a pro-qualifying event for the Men’s and Women’s Masters Bodybuilding, Master’s Figure, Men’s Open Bodybuilding and Women’s Open Bodybuilding [...]

2012 Arnold Amateur Bodybuilding Festival

2012 Arnold Amateur Bodybuilding Festival

The Arnold Amateur IFBB International Bodybuilding, Fitness, Figure and Bikini Championships is quickly earning a reputation as the quickest route from little-known amateur to rising star. Two of the hottest names in men’s professional bodybuilding were discovered at the Arnold Amateur. Roelly Winklaar, 2009 Arnold Amateur winner, made his professional debut at the 2010 Arnold [...]