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Nicci Hernestig and Mathias Guss continues their training weekend in Marbella. Day 2 they were picked up by photographer Julia Roder to check out the UP gym and take some Better Bodies photos in its environment.

"This gym is on a roof top where it's 50/50 indoor and outdoor. It is probably the prettiest gym we've seen. It is also extremely well planned."

The majority of the photos were taken on the roof top but they also went to the beach and captured some cool shots in a more casual setting.

"After all the picture taking we decided to stay at the beach for a workout and stretch. Taking fitness photos a whole day is hard work but it's a lot of fun!"

Marbella Training Weekend Continues

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 took a trip to Marbella, Spain. Marbella has become a popular destination for Swedes and other Europeans seeking an active training vacation.

Nicci and Mathias mission with this trip is to share their experience with others who are curious about this destination and what it has to offer for the fitness enthusiast.

The first stop on this trip was Mikes Gym. This Gym is up in the mountains and Nicci and Mathias reports that: 

"This is probably the coolest gym we've seen! It is huge and a lot of fun!"

They got a tour around the facility and then they were put to the ultimate test: an outdoors obstacle course.

Here is Niccis review of the obstacle course:

"The first 10 minutes demanded a lot of conditioning and it was hard for me, but Mathias did better. Mike was pushing us to keep going and it was what I needed to keep going. After the conditioning part the fun started! The obstacle course consisted of several stations in a huge track where we ran between the different stations.

We did new things today that we'd never thought we'd be able to do, but with some will power and positive reinforcement - we did it! It was so much fun and our takeaway from today is that you can do anything you set your mind to!"

During the weekend they'll also shoot Better Bodies Content with photographer Julia Roder at UP Gym and they'll meet up with Rafael Motloch at Reebok Hybrid Gym. Stay tuned for more updates!

A Weekend Of Training In Marbella

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We added a flare of Better Bodies style to the classic tracksuit and reinvented it – yet still keeping the authentic look and feel. Check out the 

 was made with a precisely placed extra long bottom rib to give it a fitted and feminine look and the 

 will throw you right back to the era of the classic track suit. Both are made in a polyester fabric with mechanical stretch, designed with comfort in mind.

Branded with the Better Bodies logo down the sleeves and the jacquard knitted stripe along the collar and cuffs there is no questions as to what team you belong.

The zippered pockets give you peace of mind when stashing away your belongings when headed out the door. Looking to complete the look? Make sure to check out the matching 

These Track Suits also offer the opportunity for teams to create a uniform look, and we’ve left the back free of print so that you can do your own as desired. Check out the Swedish National Fitness & Bodybuilding Team in the special edition 

A New Take On The Classic Track Suit

You build yourself up and we build up a community to keep you going strong!

...destination Dallas hosted the latest Better Bodies Meet Up with a huge dynamic crowd of motivated lifters turning out at 8pm on a Friday night! This could possibly have been the best Meet Up we have had thus far. The atmosphere was electrifying and there was never a dull moment.

Check it out and stay tuned for the next meet up Betterbodies.com

Meet Up Dallas Recap

More in Training

"The first thing that men and women notice on a physique typically is shoulders."

Chris Miller competed in Men's Physique at the amateur Olympia last September and is now debating crossing over into the Classic Physique division. Regardless of division the v-taper complete with full round deltoid development is a pre-requisite to hitting the stage.

Here, we link up with Chris back in Texas at the Better Bodies North American headquarters and get a brief recap of his experience at the amateur Olympia and thus his thoughts around switching to competing in Classic Physique.

His main take aways' with his shoulder training are to have:

Check out his shoulder training here and let us know what you want to see next. Stay tuned to betterbodies.com for constant updates.

Classic Physique Shoulder Training With Chris Miller

Better Bodies has been available in Germany for over a decade and keeps growing both when it comes to customers, general awareness, and social media engagement.

We make sure to continuously visit Germany and this time our CSO Mikael Söderlund and Key Account Manager Simon Öste went to Berlin for business and networking with our Better Bodies community.

**Day 1, Business and pleasure – all in one day!

**First off our team had meetings with the big online company Zalando for future collaborations. The meeting was fruitful and the future sure looks bright and exciting!

After this meeting they went straight to visit several Defshop Stores within the Berlin City area.

The third mission for this day was to visit the gym and fitness center “John Reeds Fitness” for a workout and meet up with the locals.

It ended up with a great workout for the team – preaching and living the #betterbodieslifestyle we always make sure that when on business trips  there is ALWAYS time for training and meeting with our community.

**Day 2, Meeting with our partner Gannikus/Muscle24.

**Gannikus is one of the largest social media and community platforms within the fitness and bodybuilding community in Germany. We have a long experience working with the Webshop Muscle24.de for many years but now also developing an even stronger collaboration since Marcel at Gannikus is now also managing Muscle24.

“Working alone is not the future, but being strong together is! We want to bring together partners, ambassadors, businesses and people and transform the world to inspire everyone to achieve a healthier lifestyle. This is our mission and I truly love my job!”

Work Hard Play Hard In Germany

"I don't even want to compete if I am not trying to be the best."

Blaze Bowen grew up being very active in wrestling and football. He used weight training to enhance his game on all platforms. After having to cut his wrestling career short in college the new division in bodybuilding aka classic physique was gaining momentum. Now Blaze is aiming to take on the NPC Nationals in this division to win his pro status and continue his aim of being the best.

Shown here is his back training at Destination Dallas. 

"You see your back from the front, from the side and of course from the back."

Since classic physique is known for the return of the aesthetics, shape and v-taper, BACK is a huge focus for Blaze to develop.

Blaze Bowen - Be The Best

Better Bodies ambassador Pontus Koskelainen sent us an update from his 2nd Pro show.

This past weekend I competed for the second time as an IFBB Pro in Men's Physique. The competition was held in Padova Italy named Yamamoto Cup Pro. I had improved my physique a lot but as it should be in the pro league the competitors are really good!

I got second call out and ended on 9th place and I was happy to be in the finals with top ten and performing my routine on stage. Of course my goal is always is to win. Now I will have to add a bit more mass in the right places to place even higher next time. My current focus is on building rounder delts and a fuller chest.

Pontus Koskelainen – A Report From Italy

Chrystie High Tights

The Better Bodies assortment of tights and leggings is constantly evolving. However, the high quality, focus on function, and attention to detail built into each product is always consistent.

 you get a bold and stand out looking pair of tights that can accompany you through the toughest workouts.

stays in place through the whole workout which makes them perfect for CrossFit. They are durable and whatever I do during the workout I never have to pull them up or adjust them. Besides their function I like the sporty look of the

 - Elin Söderström, Better Bodies Ambassador

The fabric is double knitted Better Bodies gym compression which not only makes these tights extremely functional, but squat proof too. And the wide elastic waistband ensures they stay in place no matter how intense your workout is.

"These are my favorite tights to train in! They really stay in place, are great for squats, and are very flattering on my body!

- Sofia Stålhammar, Better Bodies Ambassador

Living the fitness lifestyle can mean a wide diversity in what and how to exercise. Different passions, different goals – but with the same dedication for training and living an active and healthy lifestyle!

Something that often is a common denominator in above is gym training. This serves as an important foundation to succeed in different kinds of sports.

During the upcoming months we will publish a series with several different Better Bodies ambassadors who are passionate and active in different kinds of sports but have one thing in common; the gym as the foundation. Whether the main purpose is to build strength, stability, becoming more explosive, loosing weight or gaining weight they all go to the gym to achieve it.

Joanne Kadir is originally from Gothenburg, Sweden. She now lives in Stockholm where she's working as a Business Analyst in Logistics and Pharma. Joanne has a Master of Science in Engineering and she is also currently pursuing a Bachelor in Finance. As if this wasn't enough, Joanne has a very rigorous training schedule, performing several sports on a higher level. Keep reading for an insight to her very active life, and be prepared to be amazed!

**Since I was 3 years old I've been doing something active. My mom wanted me to do more "girly" sports like ballet and figure skating, but at an early age I started to love all kinds of sports including anything involving a ball. In our courtyard at home we had all kind of stuff for me to play with. At 6-7 I started playing handball with a team (while still doing figure skating) and around 10-11 I started playing basketball - which became my main sport for a few years.

Beside above I tried all kinds of sports for 1 semester and then a new one the next. It was everything from Tennis to Capoeira. I also started competing in running (larger events like Göteborgsvarvet) just for fun.

**Today I am exactly the same person as I have been my entire life, I do all sports! Seasonally, periodically, and I compete for fun!

Two sports have stuck with me through all these years though; Basketball and Running. Today I'm playing in Hammarby Division 3 Basketball, and I've ran Göteborgsvarvet (half marathon) since 12 years back. With my personal best being 1h 41 min.

Besides this I compete in Powerlifting on national level along with Weight Lifting. I have also competed on a national level in Athletic Fitness, which was my main focus a few years back. Other sports that I perform more seasonally (depending on my timing with other activities) are:

- CrossFit - I have competed on different events mostly in teams.

- OCR laps - I've done a few competitions in the elite troop, mostly to evaluate the court.

- Other running laps like ultra marathons and now the " En Svensk Klassiker"

- Ninja-training - doing obstacle training indoors, this was also a main focus a few years back.

- Strong Woman - I've done some competitions, this is something I would love to re-start again.

- And of course golf during the summer season, if that counts as a sport.

Recently I have also started with Tennis, taking lessons once a week.

To keep my body healthy, I do hot yoga once a week as active rest/recovery.

**It's a struggle sometimes to keep the schedule, especially since I love to compete in every sport. There are periods when I have a competition each weekend, in different sports. Some weekends I've even had competitions in two different sports in two different cities.

If you put your mind to it, it will work. And people at competitions are always positive and energetic, it is a fun way of meeting others. The happiness makes me want to do it again and again.

Most of it is a mental challenge, you need to believe in yourself and trust the capacity of your body. It is so much stronger than we think.

Combining training with work and studies is another piece of the puzzle. I work in Rotebro and study in Uppsala. Both full time. People living in the Stockholm area knows that these locations are both outside of the city. i spend quite some time on trains to commute so I have to plan my days and my work efficiently to be able to do it all.

**I have busy days but I still have loads of time left. I love to hang out with friends, go out dining and having a drink or three at a bar. One thing I have no time for though, and also don't really miss since I don't even own one, is watching TV. It is very rare that I watch a movie or series. It might happen that I stream something online once in a while but it is rare. I think watching TV is a very time consuming thing that most people do which I don't.

**I listen to my body all the time and I am totally aware of all small signs it gives me. I love to take powernaps, and I can without feeling bad skip a training session or at least do a lighter version if my body is not 100%. My workouts and training sessions are always adjusted to my current status. If I feel strong, I can add some more training on that specific day, if I don't, I'll do my minimum and make sure to do that properly - just to be able to recover for the next time.

**Since Powerlifting and Weight Lifting requires weight-in, I need to focus on my diet 1 week before competition. Other than that, I eat and drink what I want. I have a sweet tooth and I occasionally drink alcohol as well. My food account is my largest expense, I eat a lot!

Tuesday - Running / Powerlifting / Weight Lifting

Weekends - Basketball Games, Golf, Gym, Competitions

**Leave your ego. Be humble. New sports requires new learning. You will not be the best from the beginning. Hence the curve is pointing straight up, which gives you kicks of wanting to do more, learn more.

It takes time, nothing happens over night. When you start reaching levels where you compete on higher ranked competitions, it's hard to keep up with the full timers. I am usually among the top athletes, but never as number one. I know why and that doesn't bother me. You don't need to sacrifice your entire life as the book says. Its fun with the variation and it will also keep you injury free.

**I have different friends for different occasions. So yes, I have support in all different areas; at work, at basketball, at the gym, at the bar, at school, while traveling etc.

**People love to put me into this one square; "Sporty"

So when we have "fika" (cofee and cake) at work, I often hear; "Oh, can you really eat that?" Or when people look at my body noticing that I am more muscular than average some tend to avoid me since they believe I'm a "sports-nerd" not doing anything else or can't talk about anything else.

No one ever guess that I'm an engineer and that I work at an office or that I love to go out on after works. I usually have to defend my habits, which is a big challenge, and it have always been.

**My nearest goal is to finalize the "En Svensk Klassiker" (skiing, bicycling, swimming, running). I am super proud of myself since I didn't know how to ski or swim, and this has been my first time ever biking with road-pedals. It was a big challenge for me doing something way outside of my comfort zone, and it was super fun! I'll never do it again though, LOL.

Other than that the rest of my sports are business as usual. And as for my work-life, hopefully when I'm done with my bachelor next summer I can start broaden my carreer life as well, to challenge not only my body but also my brain.

**Tell your mind and your body will follow. Don't let your comfort zone get in the way of your capacity.

Purpose Driven Training: Joanne Kadir

Chinese Liao Zhi Quiang is a 23 year old Better Bodies ambassador who, as so many other fellow ambassadors, fell in love with training. Liao Zhi Quiang has also made his passion his profession. Check out his story.

**In 2013, I was still a skinny boy in high school. At that time, I loved basketball and was discovered by the high school basketball team coach. He believed that I had the talent required, and I joined the team as a result. At that time, I didn't do any strength training. Most of the time, we had physical practice with focus on agility training, endurance training, etc.

**During a game in 2014, my ankle was seriously injured because of a rough physical encounter with my opponent. The doctor told me that recovery would take time and that I might not be able to participate in training and games for a longer period.

During this period of rehabilitation I wanted to get stronger, so I started going to the gym. At that time, I was skinny and only weighing 55 kg. I was determined to transform myself into a muscle warrior, so that I could return to the court to recover my honor and confidence. However, as I spent more time training, my body became stronger and stronger, and I slowly realized that I had fallen in love with bodybuilding. I never dreamed that I would embark on this bodybuilding path where there is no turning back. Bodybuilding has not only become my hobby, it is now my profession and a career that I am willing to pursue and dedicate myself to for life.

**When I was preparing for the national competition (bodybuilding) in 2018, I left to train away from home, to undergo strict and rigorous preparations for the competition. During this period, I trained with weights twice a day and did 4 cardio sessions every day. Every day was a repeat of the previous and the strict diet, exhaustion and muscle soreness I endured is something ordinary people won't understand.

This period was undoubtedly hard, but I also found my true self. I had persisted and overcome any obstacles due to the motivation I had. Deep in my heart my goal was to stand on the stage and win what I considered to be mine - the gold medal. So, in 2018, I harvested the first gold medal in my life. This was not only an honor for me, but also a testimony to my efforts during this period.

**It has been six years since I found my way into the gym, I am 23 years old now in 2019. Looking back, I started out as a weak high school student and today I am a recognized fitness athlete who runs my own gym.

During the past 6 years, I have enjoyed every strength training session, the strict diet requirements, and the work that accompanied it every day. Perhaps in the eyes of ordinary people, my daily life may be too difficult to adhere to, but in my opinion, developing what I like to do into my own career is a thing that gives it a soul. I want to live by my own beliefs.

**Currently, I love and enjoy my life. In my own iron gym, I have a lot of like-minded bodybuilding friends. We train together, share tips and techniques, and even travel together. At the same time, I also participate in large and small bodybuilding competitions every year.

I enjoy good food and life during the non-competition season, and train hard and exercise strict self-discipline during the competition season. Fitness has become the lifestyle I love. I am hoping to inspire more fitness enthusiasts to follow their dreams!

Liao Zhi Quiang – Dedication For Life

Back training has aesthetic and practical benefits. Efficient and holistic back training develops the v-taper and also strengthens core muscles like the spinal erectors that are responsible for holding your body up all day and link every motion of the body together.

Here bikini Olympia champ Nathalia Melo shows us how to incorporate resistance bands into her back workout to expedite her training with supersets and make sure she can superset even in busy environments where supersets with different machines might not be possible.

Check out Nathalia's complete back workout here and stay tuned for more.