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More in Training

Many obstacles can and should be approached from a problem/solution standpoint.

Solution: Learn how to properly activate them

IFBB Figure pro Olivia Gravengaard teams up with wellness champion Ashton Penney and bestie Kelsee Tucker for a basic but effective glute and hamstring workout.

Olivia puts Ashton and Kelsee through the paces with a ton of intermittent knowledge on her method and exercises selection.

Check out the exercises here and why and how these ladies execute them.

Why Your Glutes Don't Grow... - Olivia Gravengaard & Ashton Penney

 in the house, and wasted no time getting to work as they trained legs in a way only champions do. In this video these two competitors push themselves and each other to the absolute as they train until they can't do one more rep.

Failure To Succeed - Legs With Jon Irizarry & Shaun Clarida

More in Destination

Kris Gethin and Michael Johansson have been friends for years. They both found purpose in fitness and bodybuilding which ignited a mission to have the biggest possible impact on the world through that which gave their own lives meaning.

Kris Gethin reiterates his story, the events and circumstances that were critical and instrumental in where he wanted his life to go. Ultimately Kris, thus far, is the CEO of Kaged Muscle supplements, has a successful gym chain, has published countless articles, training series and bio hacks to improve your life and has himself competed in bodybuilding and iron man events.

Listen in on this destination LIVE discussion and tell us what you think.

It's All On You - Destination Live with Kris Gethin

More in Events

What a weekend! Filled with energy and love (on a 6 feet distance) for the sport!

Unfortunately Luciapokalen 2020, a yearly competition in Stockholm, Sweden, was cancelled just 2 weeks prior to the event. This was of course a big disappointment for the community, the promoters and most of all the athletes who didn't get their chance to step on stage.

As a way to give back to the competitors who had been working so hard preparing for the show, together with Luciapokalen, we arranged for a photoshoot at Stockholmsmassan. We wanted to give these athletes an opportunity to have a nice and fun experience and at the same time receive professional studio shots - at no cost - as a memory of their journey and competition physique.

Big thanks to our photographer Christoffer Snoborgs and our athlete Ashkan Aghili who spent time making this a memorable event. As well as Onsite Tan and Gymleco for their participation.

We appreciate the feedback we received from the athletes who were there, and are happy that we were able to create a memorable weekend despite cancelled competitions.

Despite current restrictions we were able to set up this event in a safe way following all current restrictions. The shoot was free for the ones who signed up. We had a limited number of spots due to the restrictions and the athletes booked their own timeslot online. This way we were able to control the number of people who were there at the same time to a minimal. We almost had a conveyor belt like setup where one athlete was getting photos taken while the next one was getting pumped up and the third was getting tanned.

Our team from Better Bodies and GASP really enjoyed taking care of the athletes this day and we that we were able to encourage and help them capture some memories from what they had worked so hard for. With music in the background and positive energy, this was an event with a great atmosphere.

We'd like to thank everyone who participated in making this event possible, as well as all athletes who took the opportunity to come shoot!

Luciapokalen Giveback Activity

More in Other

Check out this amazing painting that Stefan Carnehammar (

While CEO Michael Johansson was in town, Stefan visited to hand over this hand made gift.

Stefan really managed to catch some of our values and the foundation of what we do and communicate his interpretation of our brands image and feeling through this piece of art.

This canvas will be hung at our Swedish offices giving us a daily reminder of what it's all about.

A Piece Of Passionate Art

Witness a raw and authentic chest work out with Guy Cisternino at Destination prepared by his training coach John Meadows.

During most of his career as a pro bodybuilder, Guy lifted with the same all out intensity for every single set and often lifted till failure. Now with the help of John Meadows there's a lot more method than madness.

Keep your eyes peeled for some more real and raw type videos from Guy and others here at Gasp and Better Bodies.

Guy Cisternino RAW Chest Training Via John Meadows

More in Ambassadors

"With great power comes great responsibility..." -Uncle Ben

We caught up with Trish and Branch Warren along with a great crew of ladies including Desunka Dawson, Amanda Blancett, Christina Heath, Cherie, Tina and Bree'Anna Lucero all the way to the Warren's farm and gun range for some work hard play hard.

First and foremost, shooting is a favorite pastime for these gals and as the title suggests- great responsibility is needed when handling firearms.

We start off the day warming up with some proficiency exercises on some non moving targets and then segue into the training + shooting combo.

Training and then being proficient with your aim is a huge adrenaline rush along with being a great way to be active and get outdoors with your friends who also appreciate firearms and redlining the adrenalin a bit.

After several drills with the training the crew moved to covered shooting and then more training and proficiency.

Needless to say these ladies worked up a huge appetite after this trip to the farm.

Stay tuned for a lot more training and lifestyle with these ladies and more.

Training and Shooting / Work Hard Play Hard

Better Bodies Athletes Dino and Jessica share their secrets for a successful relationship where both are actively competing.

Dino, 27, and Jessica, 25, live together in Helsingborg, Sweden.

When they met, Dino was already already hooked on the gym training living the fitness lifestyle. Jessica did some weight training but not that serious. It was when Dino and

Jessica met in 2015 and they started to go to the gym together she also got more serious herself with her gym training and goals.

Dino has competed twice as a junior in Bodybuilding and done 4 competitions in Mens Physique, with a first place at the Sweden Grand Prix 2017 as the most proud moment.

Jessica has done several competitions, the European Championships with the Swedish national team, among others. She is most proud of the Swedish Championships 2018 which

gave her gold medals in both junior and senior as well as an overall win.

Weight training was the start their love and relationship

We started talking in the gym and eventually working out together. And so our love grew too! The fitness lifestyle and strength training became a common thing that with love in parallel grew and developed together.

We both share the long term goal of growth both physically and mentally through the gym and our strength training. And we need it both to feel good, a way to "ventilate" in everyday life. The joy of training and well-being drives us to continue. We are also driven by developing physics, which is a lifelong work. And to see the progression! Seeing your progress in the gym and getting stronger is an unbeatable feeling. Training is a given fact in our everyday life and it is here to stay for life.

Have fun and do what gives you good energy!

We have a fairly similar attitude to life. It is important to do what you think is fun and that

gives a good energy! To remove everything that gives a bad energy and to find a good balance in everyday life. Even if you are goal-oriented and work hard on several fronts from work to training and other projects, it is important not to forget to spend time with friends and family and your partner. To value the relationships. Exercise is life and a big part of it - but it's not your whole life.

It takes two for a relationship to work, that both make an effort and do their best to make

everyday life easier for each other. Listen and show understanding, respect each other's goals and dreams, work together as a team. Celebrate each other's successes and support each other's setbacks. Cheering on each other for everything in life. Not every day is good, but with having the right person by your side that doesn’t matter. Do not take the other for granted and do not forget to have fun together along the way, says Jessica. Also – to see the

other person work and train hard is motivating. If I see Jessica crushing it in the gym, it motivates me, Dino interjects.

I love watching Jessica succeed while I hate watching her fail. You can rejoice in each other's

successes when you know what the other has gone through. Like for example last time Jessica competed, she had an extremely tough diet of 12 weeks, which then resulted in her becoming the best in Sweden. The happiness I experienced then was indescribable because I knew how hard she had worked for it. It was almost like I had won myself. When it comes to setbacks, you are also affected there. You have been on the road and know how much things have meant to the other and how much you have worked for it. So when things don't go as planned, they might as well hit the other one. Jessica adds: Even though we are two individuals, we are also a team. We have experienced both successes and setbacks together that have made us and our relationship stronger. I always want to see Dino succeed, but I always stand behind him if he does not. I know that is mutually.

The importance of supporting each other during intense periods and competition prep

During competition preps, it is important that we pull together better than usual. Everything requires much more planning and understanding. But in that case we are good and stand up

for each other. We understand what the other one are going through and try to adapt based on each other's needs and conditions. Of course, sometimes you lose your temper when you are low haven’t been allowed to eat for a few hours and are damn hungry. But as long as you apologize afterwards and try to think of it further on, it's ok. says Dino. Jessica implies that since we both share the same lifestyle, it is easier to understand and support each other, especially on competition prep. During a competition, you easily go into your own bubble

where everything revolves around yourself, but if you share everyday life with another person, you must try to adapt to each other. It does not work to be selfish. The times we have competed at the same time, I feel that it has been easier for both of us, because it has been a journey we have made together.

It is so important to find time for each other and socialize, quality time! But it is also important to prioritize your own time. To have a good balance in the relationship between

time with your partner and your alone time, especially when you live together. After a few years, it's easy to get comfortable, but do not forget to show appreciation for each other.

It can be small things in everyday life that make a big difference.

Competition prep strengthening the relationship

There is a lot that has strengthened us as a couple over the years, above all when we competed together. A competition prep requires so much from both persons. It's tough for

the relationship, but at the same time you also grow as individuals and as a couple. You get to know each other on a new level. If you have made it through a competition venture, you are really strong together.

Our best tips for a working relationship and in fact perhaps extra important for you who live in this industry and are actively competing / your partner competes) are these:

It is important to be an independent person even if you are in a relationship. It is possible to

share life with another human being without constantly being dependent on each other. Do not forget yourself and what you want, but also do not forget your partner's goals and dreams. Accept and respect your differences and find ways to complement each other. Trust is also fundamental for a functioning and sustainable relationship. And to have fun together!

Train Together Stay Together

We invited our local athletes over for lunch at the Swedish office in Stockholm. The ones who wanted to and and had the time were welcome to join to spend some time together with our team.

We had productive conversations, discussed different ideas, product feedback, talked training, competitions and life in general over a good lunch catered by Amidas Kolgrill.

Since our CEO Michael was in Stockholm, it was an extra nice opportunity to come together for a good talk with the team and to reinforce the core values of the brand and the importance of the athlete being involved in our journey as well as letting us be a part of theirs.

Athlete Lunch in Stockholm

II am 26 years old and live in Västerås with my girlfriend. I used to train Taekwondo when I was young but didn´t have the motivation to continue after a few years. My interest in weight lifting grew thanks to my older brother who trained at the gym. Already at nine years old I looked curiously as my bother trained and posed. In 2010, at 15 years old, I started to train in

Since 2017 have I completed 12 competitions and received 11 gold medals, 2 silver

medals and 3 bronze medals. My biggest achievement is double World Champion gold medals 2020 and also 3 Swedish Champion gold medals that means a lot to me.

After my competition preps there is no limits to what I can do

The competitions has made me realize how much I can deliver physically and mentally

when I push myself to the max. Doing my job, studies and two workout sessions per day. It brings so much pressure mentally which takes time to get used to and something I build up during several years. But if you manage that, there is literally no limitation of what you can achieve.

My training is a passion and foundation in life that I want to develop for life

My goals and ambitions with my training is that it should last forever. A steady development forward in time, physically as mentally. The training has always been fun and is fueled by my passion to the gym, which I believe has made it sustainable. The training has given me a foundation in life – a even bigger mentally training and made me realize that you have a lot of opportunities in life.

My training has always been very basic. When I started training, me and my brother

took a lot of inspiration from the 70s and 80s bodybuilders and how they trained. Heavier weights with fewer reps and a lot of basic exercises. Of course some machines but for the most like a complement. My six first years I trained five days a week that became up to 7-14 sessions per week when I started my competitions during 2017.

The ability to look at life with gratitude and to see opportunities before problems

I believe in appreciate and to be thankful for the small things in everyday life. To try to see opportunities to learn and develop mentally instead of focusing on the problems and the negative aspects. Turn a “bad” situation and get something useful of it. You never lose. You learn and then move on. I am ready for the obstacles in life because I know they will be there. Thanks to them I will get better on what I do and develop as a person. In training my only focus is to do my best, because that is the only thing I have control over in the end of the day. I can only influence myself and my performance.

Dare to go against all odds and dare to fail in order to succeed

I didn´t have the best conditions when I started competing. And there were no indications that I would succeed in it. I was extremely skinny and weighted 50kg when I started weightlifting. My classmates thought it was comic when I told them that I was going to the gym after school. I realized to succeed I had to dare and not be afraid of failure. Look

With discipline and hard work over time, I will succeed in what I do

Already in High School Irealized that discipline is crucial to get the job done and to

get the results I wanted. As well in training I could see the difference with how many hours I put down and the outcome that came after. I learned to apply that in everything in life, for example in school. I eached de results I wanted and learned that everything is possible if you are mentally strong, works hard and be patient. Nothing is impossible. What matters is how much do you want it

Passion and visualization to find meaning, focus and motivation

For me, the key is to do what you are passionate about and what you think is fun. To do what makes you happy. Then it gets sustainable over time. And when you have fun and feel good you perform thereafter. In example a competition prep I, visualize the whole process and think of my purpose, why do I want this. All the physically and mentally, how it will make me better. The time on stage and the placing will only lift up the feeling of winning. The true reward for me is the journey.

The art of succeeding in becoming a champ

Believe in yourself and your ability to succeed with your goals in life but also to stay humble towards others. Define your purpose before a prep, give yourself a promise and keep that in mind no matter what happens. My promise to myself before the World Champions was that to obstacle was bigger that my will to succeed. Regardless of how tired or hungry I would be. When I got to receive that gold medal I knew nothing was impossible if you just have the right mindset and keep focus.

When I prep it is a 100% focus. When I don´t prep I get more relaxed when it comes to my diet. Training and the intensity in weight training is the same, something I do with passion

and with joy. However, I do not train any cardio. I truly believe that my ability to have a little distance to certain things in this lifestyle and separate diet and “offseason” has really been a key to success for me..

Get To Know Farbod Chaharlang

I am 35 years old and live in Västerås. My origin is from Philippines. I have a wonderful daughter, the best thing that has happened in my life!

I have been active since I was five years old and played both hockey and basketball on elite level.

I then started doing rehab which started my love for weight training and to shape your body depending on your own goals, with the right food. I have trained weight lifting seriously with a goal in mind the last six years.

Self awareness and discipline from competing

I have competed once on Luciapokalen in Men´s Physique. Maybe I will compete again in the future. It is truly an experience, both on the way to the stage and the time after. I learned so much how my about how my body works and to take my discipline to the next level.

My goal with my training is primarily to feel good, but it is also important alone time for me where I let go of everything in my life and can focus on myself 100%. Of course I think that we all want to look somehow good as well but it has always been secondary after good

health and to feel good. that will always be my first priority.

Back to basics always works, adding a twist to that

How my training looks like depends on what phase I´m in and what goals I have in front of me. What works best for me to build muscles, is to do the basic exercises and lift a bit heavier. In a diet when you start to reach your goal I usually do more reps, supersets and

increase the cardio training if needed. My cardio training is always included a bit after every session to keep the condition going, which has its perks also for weight lifting.

I have been a competitive person since I was a kid and always when I decide to do something I did it a 100%. I´m either black or white. There is no grey area in my life. It´s a yes or no, rarely a maybe. This attitude fuels me and pushes me forward, especially in sports. My belief is that you can be whoever you want to be, whether it is in life in general or in your training, you will get there! Keep your head up high, have an optimistic attitude and work for it, positive things will attract to you and you will

I choose to see life from a positive side, to respect and love myself

I used to have a hard time overthinking stuff. Now in the latest years I realize I don´t have time for that anymore. I also got some perspective and life experience through the years. You mature. And take better decisions when it come to training and in life. I have been at the top but also at the bottom, and managed to pull myself up through whatever the obstacle was.

And if a problem comes up I deal with it right away. I choose to prioritize myself. To love myself and do stuff that gives me joy instead of trying to please everyone else. This new attitude towards training and life has made me a happier person than I was 2-3 years ago. I am strong mentally but also need to mention the support and love from family and friends, it's invaluable in life.

Take on my attitude and I promise you´ll get another view on life and change your own philosophy, thoughts and behaviors. If you don´t love and prioritize yourself, how will you then perform a 100% in work, in the gym or give a 100% of yourself to another person, like with your family?

What do you wish your daughter brought with her in life?

To never give up! That you can become whoever you want In life if you just believe in yourself and work towards your goals. And that she will travel, study and experience all the things in life. Both good and bad, it will shape us and give us more than you´ll believe!

Get To Know Henrik Sevilla

More in Motivation

Ivana Wilkin, a changed person with a strong sense of purpose, shares her personal story on how body building revamped her life and her calling through the sport.

Not only did she find her calling through body building, it has also taught Ivana so many life lessons, generated long lasting friendships from people all over the world and gave her a special teammate she wishes to spend the rest of her life with.

Ivana is passionate about helping other women whether if it's inside the gym or out, and hopes to continue doing so after her life on the stage.