5 Stretches You Should Do Before Running

If you’re training for a fall marathon or half marathon (or simply trying to ease the lower back pain that often comes with weekly runs), chances are you could use some stretching right about now. Not only will stretching help prevent injury, but it can also help improve your runs as you begin to work out some of the built-up knots and tension points in your body. To discover exactly what stretches work best for runners, we turned to C9 Champion brand ambassador, CosmoBody channel fitness expert, and author of The 30 Second Body: Eat Clean. Train Dirty. Live Hard., Adam Rosante. Here’s a look at his picks for the best stretches to loosen up the tight areas that often come from running.

1. Standing Quads

5 Reasons Why You Eat Too Much (and How to Stop Overeating)

LEIPZIG, GERMANY - MAY 23: A man with a large belly eats junk food on May 23, 2013 in Leipzig, Germany. According to statistics a majority of Germans are overweight and are comparatively heavier than people in most other countries in Europe. (Photo by Sean Gallup/Getty Images)

Sean Gallup/Getty Images

Food is essential for functioning on a daily basis. But sometimes we eat a lot — not because we’re hungry, but because it tastes so damn good. As a result, some people struggle with overeating and not knowing when to stop. Guilty? Binge eating could prevent you from reaching your health and fitness goals. The first step to fix overeating issues: Figure out why you’re doing it in the first place. “Being aware of the reasons you might overeat can help you identify the behaviors that are holding you back from the results you want,” says Men’s Health nutrition adviser Michael Roussell, Ph.D.

5 Mistakes That Are Stopping You From Building Muscle

Sometimes it seems like you’re doing everything you can to eat right and stick to your training program, but that tape measure around your biceps just doesn’t want to budge. You’ve reached the dreaded plateau. Nearly every athlete goes through this type of training blockade at some point, and it can be seriously frustrating. You obviously don’t want to throw in the towel, but overdoing it could leave you susceptible to injury. If lifting doesn’t seem to be getting you anywhere, you might be making some huge errors that you haven’t considered. Avoid these five mistakes, and you’ll be back on track before you know it.

1. Not eating enough of the right foods

5 Myths About Six-Pack Abs

Source: iStock

We all know at least one person who has perfect six-pack abs, but does absolutely nothing to get them. We watch them scarf down food, mess around at the gym, and avoid sit-ups. They have seemingly been blessed by the ab gods. “All humans have a beautiful set of washboards abs,” said Cedric Bryant, chief science officer at the American Council on Exercise, to Men’s Journal. “It’s just that most men’s six-packs are hidden beneath a layer of fat.”

Things like genetics, gender, and stress can all play a role in weight loss or gain, making it very difficult to offer step-by-step instructions on how to achieve the much-coveted shredded midsection. One thing, however, that can help get you started on the road to abs is seeing past myths and hearsay. It’ll help you come to the realization that it takes hard work and determination to get a perfectly sculpted stomach.

5 Tests You Need to Ask For During a Physical

If you don’t love checking “go to the doctor” off your to-do list, you’re not the only one. Men often avoid or skip going to the doctor for a number of reasons including high cost, busy schedules, the challenge of getting an appointment, or the embarrassing possibility of the digital rectal exam, says WebMD. Guys also could have concerns about what doctors may say about their eating, drinking, or exercising habits. Plus, with numerous types of test floating around, it can be incredibly overwhelming to know what to expect the next time you visit the doctor. However, the reality is, getting your annual exam is an essential element of maintaining a healthy lifestyle. To take control of your own medical tune-up, talk to your doctor about getting these five tests at your next appointment.

10 Male Athletes You Didn’t Know Were Vegan

10 Male Athletes You Didn’t Know Were Vegan

Joe Namath famously said of his transition to a vegetarian diet, “It shows that you don’t need meat to play football.” And it turns out you don’t need to eat any animals products to be a successful athlete. Though he follows an 80/20 diet allowing for some chicken and fish, NFL player Tony Gonzalez is also an advocate for a largely plant-based diet. Gonzalez first tried a vegan diet after reading The China Study, which examines the link between animal protein and disease. This lifestyle choice may not be for everyone, but there are plenty of strong athletes who swear by veganism.
The impact of a vegan diet on health and athletic performance is widely debated. Some athletes claim the diet change can lead to faster recovery times and increased energy. David C. Nieman, a professor of health and exercise science at Appalachian State University, told The New York Times, “It’s possible to eat a lousy vegetarian diet, just as you as can eat a lousy meat-based diet.” While veganism alone isn’t going to turn you into a buff athlete, it certainly won’t prevent that from happening either. Many athletes have proven they can make the diet work for them in a healthy way. Here are some of the many strong male athletes who follow a vegan diet.

1. Carl Lewis

5 High-Protein Foods You Should Eat After You Workout

Eating after you exercise is almost as crucial as the workout itself. WebMD notes that eating protein after exercising helps your muscles recover and grow, and ensures all of the hard work you just put in doesn’t go to waste. This doesn’t mean you need to go home and make a large meal containing hundreds of grams of protein, though — WebMD explains that eating 10 to 20 grams of protein will suffice. Wondering which foods you should be reaching for after your next sweat session? Here are five protein-packed foods perfect for your post-workout snack.

1. Greek Yogurt

How to Change Your Style After You Lose Weight

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Congratulations — you’ve done it! Whether it was for vanity reasons or for health reasons, you’ve lost weight, and a significant enough amount to the point that your clothes are now too big. It’s a fantastic double-edged sword: You’ve lost weight and you’re healthier, but now your clothes don’t fit, which means you’re going to have to do something about it. You may have to start rebuilding your wardrobe, and a new life calls for a new look. Here are four tips on what to do style-wise when you’ve lost weight.

7 Ways to Boost Your Testosterone Levels

Testosterone plays a huge role in your sexual stamina, energy, and drive. Low levels, however, can cause you to lose muscle mass, bone density, and your sex drive, and to make matters worse, Men’s Health reports that new research shows a decline in testosterone levels can also increase your risk of prostate cancer, heart disease, and even death. It’s important that you begin to look at your daily habits, which is where you can start to see patterns and figure out ways to help fix your male hormone shortage. “I never prescribe testosterone alone without talking to men about their lifestyle,” Martin Miner, MD, co-director of the Men’s Health Center at the Miriam Hospital in Providence, R.I., told WebMD.

Here are seven ways to help boost your testosterone now.

1. Get enough sleep

PDP defectors should not expect automatic appointment in my govt - Buhari

Addressing newsmen after casting his vote at his polling unit in Daura Katsina state yesterday April 11th, President-elect Gen Buhari is quoted as saying by Tribune that PDP defectors should not expect automatic appointment as ministers in his government.

"I have no fears of PDP defectors. The people who are defecting will only have influence in their constituencies. Since their constituencies are now controlled by the APC, their influence is, therefore, limited. I hope the people that are defecting will accept the fact that they are joining the people who succeeded. So, I don’t think they will just come and say they want to be ministers next month, simply because they were ministers before.” he said

Photos: Asari Dokubo and MASSOB leader hold private meeting

Ex-Niger Delta militant, Asari Dokubo had a private meeting with the leader of the Movement for the Actualization of the Sovereign State of Biafra, MASSOB, Ralph Uwazurike at Buguma Toru LGA of Rivers State recently. Purpose of their meeting was not disclosed.

Photo: People wait outside Tinubu's home in Ikoyi yesterday

People seen waiting outside Asiwaju Bola Tinubu's house on Bourdillon, Ikoyi this afternoon

GET IN HERE! See Olusegun Obasanjo On Selfie Moment With Selfie Stick | PHOTO

Former president of Nigeria, Olusegun Obasanjo rolled out a photo of himself capturing some selfies with selfie stick.

You never thought baba could be this interested in selfie right?

Our response to Lai Mohammed's latest attack on Pres. Jonathan - Reuben Abati

Transcript response to Lai Mohammed's statement on president Jonathan's visit to Lagos on Thursday April 9th as articulated by ​Reuben Abati in an interview with State House Correspondents.

Lai Muhammed is wrong to say that the President came to Lagos to rig the Gubernatorial and State House of Assembly elections scheduled for Saturday, April 11. He is of course lying as usual. And rude. President Jonathan visited Lagos. He arrived on Thursday and lefton Friday. People visited him. So what? Anytime the President is in Lagos or any part of the country, a lot of people come to pay homage to him. Nothing unusual happened during his last visit to Lagos. Senator Musiliu Obanikoro's visit to the President in Lagos is not something that anybody should use to play politics. Koro is a Minister of the Federal Republic. He came to see his boss.

Prison guards resign after pic of beaten up inmate dragged around like a dog goes viral

Two Georgia prison guards resigned yesterday after this photo of a beaten teenage inmate with a leash around his neck was posted on Facebook last week. The photo was posted from the prison by one of the inmates with a contraband cellphone

Via NBC News; 

Authorities also said two prisoners involved in the March 27 incident were transferred out of the Al Burruss Correctional Training Center and the victim, Cortez Berry, is now in protective custody at another state prison. The Department of Corrections did not disclose the officers’ names or say whether they faced discipline before resigning.

I am not in Rivers state to rig the governorship election - Patience Jonathan

First Lady Mrs Patience Jonathan has refuted claims by Governor Rotimi Amaechi that she is in Rivers state to strategize on how to use the Resident Electoral Commission and the security apparatus in the state to rig the governorship election in favor of Mr Nyesom Wike, the state PDP governorship candidate. The First Lady, who arrived Rivers state on Wednesday April 8th, has refuted allegations by Amaechi in a statement released by Director of Information in her office, Ihuoma Priscilla today April 10th. See it after the cut...

FFK comes for APC for alleging GEJ was working to rig Lagos Gov polls

Femi Fani-Kayode has released a statement calling out APC for alleging that President Jonathan was in Lagos to rig the state governorship election in favor of PDP's Jimi Agbaje. The statement below..

"It is not true that the President has any rigging plan for Lagos and neither do we need any such plan because our party is very strong there. The problem that the APC has and the reason that they make such asinine and stupid allegations is because they actually believe that they own Lagos State and all those that live there. They are now in a state of panic because for the first time in 16 years, they are facing a formidable challenge and they know that Jimi Agbaje of the

Kanye West compares his ego to an umovable table in his home

The analogy is funny...and deep! Speaking with New York Times' T magazine, Kanye compared his big ego with a table he hated that was in his home and credits Kim and his daughter for taming his arrogance. He said;

"I feel like now I have an amazing wife, a super-smart child and the opportunity to create in two major fields. Before I had those outlets, my ego was all I had.'

"I have this table in my new house. They put this table in without asking. It was some weird Nouveau riche marble table, and I hated it. But it was literally so heavy that it took a crane to move it. We would try to set up different things around it, but it never really worked. I realized that table was my ego. No matter what you put around it, under it, no matter who photographed it, the douchebaggery would always come through.' 

INEC postpones election in 8 constituencies in Bayelsa state

The Independent National Electoral Commission INEC has postponed tomorrow's elections in eight constituencies in Bayelsa state to next week Saturday, April 18th. 

According to the states Resident Electoral Commissioner, Baritor Kpagih, the postponement was due to insufficient supply of sensitive and non sensitive materials from INEC headquarters in Abuja.

Angry Presidency blasts APC for accusing Jonathan of plotting Lagos rigging

The Presidency has reacted angrily to an allegation by the All Progressives Congress that President Goodluck Jonathan’s visit to Lagos on Thursday was part of a plot to rig Saturday’s gubernatorial election in the state.

The APC’s spokesperson, Lai Muhammed, had on Friday said that Mr. Jonathan visited the nation’s commercial capital to fashion ways of rigging the election in favour of candidates of the Peoples Democratic Party.

But in a swift reaction, the Special Adviser to the President on Media and Public Affairs, Reuben Abati, said the allegation was wrong.