foreverfit102-blog

[foreverfit102-blog]

10 DIET MISTAKES TO AVOID AT ALL COSTS

1) Eat too little or too much protein.

 Protein is the key nutrient in any bodybuilding diet plan. In order to build muscle you must consume at least 1 gram of protein per pound of lean body weight. Less protein can actually hamper progress itself significantly and lead to frustration and lack of results. On the other hand, excessive protein calories in a diet can be stored as body fat or in some cases used as energy. A gram per pound of lean body weight distributed from more than 6 nutritious meals is a great starting point. If you want to build more muscle or train harder or you find that you are not recovering as fast, you can slowly increase your protein intake to 1.1 grams per pound or 1.25 grams.

 2) Eating the wrong types of carbohydrates.

 This is one of the most common nutritional mistakes that I come across. I see people who want to add muscle and eat anything for carbohydrates, from bars and chocolate donuts with rice and potatoes! Fact of the matter is, not all carbs are created equal and you will be what you eat, eventually! Most people tend to overeat simple carbohydrates (sugars) that give them an almost immediate increase in energy, but also an equally sudden drop. A proper bodybuilding diet, be it for gaining mass purposes or leaning out, should consist primarily of complex carbohydrates. Complex carbohydrates are slowly digested and released into the blood stream steadily over a period of time. This provides a constant source of energy for the muscles throughout the day. With complex carbohydrates there are no highs and lows in energy, as they remain stable throughout the day.

  Imagine your energy in the form of a line on a graph. With complex carbohydrates, your energy is a completely straight line, always staying high. With simple carbohydrates, your power line is like a pair of mountain peaks. It has extreme levels, but is followed by extreme lows as well! Carbohydrates have a very significant effect on the way the body uses protein. Carbohydrates have a "protein saving" effect ie when you eat enough carbohydrates, your body will use the protein they give you only for muscle repair / building purposes. If you don't give your body enough carbohydrates throughout the day, it will automatically break down proteins to synthesize glycogen for energy. It is a process called glycogenesis and it will take place when the body is running low on carbohydrates. If your body begins to break down protein it goes into a catabolic state and your metabolism will slow down significantly. You will also lose muscle and strength.

 3) Cheating too many times with the wrong foods .

 Cheating on any bodybuilding diet is an absolute must. Whether you are dieting for a contest or trying to gain muscle, you should set a specific day of the week where you will be able to have a cheat meal to your liking. The way you cheat depends 100% on how strict you are with your diet. Bodybuilders who are dieting for a contest are the strictest, limiting their eating tricks to once a week or once every two weeks. On the other hand, bodybuilders who are trying to gain muscle mass cheat more often, perhaps 2-3 times a week. However, it is important to cheat sensibly and not go overboard! If you eat a gallon of ice cream in one sitting and consume over 3,000 calories, what do you think will happen? Most likely, the extra calories from sugars and fats are stored as body fat! The KEY to cheating is to do it in moderation. If you want to be a bodybuilder you should forget about eating as much as you want. I don't care how fast your metabolism is! If you eat a lot of food tricks, it will come back to haunt you and your progress will slow down.

 4) believe that supplements are like the "holy grail". Nutritional supplements are exactly what they describe! They are there to supplement your diet in case you cannot eat enough nutrients from solid natural foods. Nothing on earth can replace the power and metabolic effects of natural foods. Supplements mainly provide when we don't have time to cook but are in no way better than food. Don't look at supplements as the "solution" to their lack of progress. Yes, some of them provide an additional boost in strength or fat loss but if you don't have a solid diet and training program as the foundation of your bodybuilding goals, supplements will do little for you.

   5) Not eating enough fats and fatty acids.

 All fat are not created equal! Eating some fats can actually help you gain mass and keep your body healthy. Most people try to avoid fats like the plague, but this approach can actually make it difficult to obtain your mass or fat loss efforts. Egg yolks, virgin olive oil, canola oil, flaxseed oil, butter, and natural peanut fish oils are all excellent sources of healthy fats. These not only support a healthy metabolism and production of hormones, but can provide healthy calories for loading up your diet bodybuilding. Stay away from saturated fats and trans fatty acids at all costs! They ruin your body and wreak havoc on your body and health. 6) Not having variety in your diet.

   I recently asked a bodybuilding friend of mine what his diet was like. His response was typical: "You know, Kostas, chicken breasts, rice, meat, tuna, more rice, cooked. Don't get me wrong, all of these foods are top of the line for your bodybuilding diets, but you can add more! Eat the same day. after day is very boring. I've eaten so much canned tuna that I can't even bear to see more! A bodybuilding diet is first and foremost a healthy diet. Variety is very important - not only for the sake of health, but also for the love of your mind. Having variety will help you enjoy your nutritional program for years to come and you will also cheat less. There are so many bodybuilding recipe cookbooks out there that give you a huge number of healthy food options, ideas and alternatives chicken and rice basics.

 7) Failing to track calories on a daily basis.

 Experts say to measure portions, measure plate fulls or just eat as much as you can (when bulking). I find all this completely wrong. In order to make real progress and see how your body is reacting to your specific diet, accurate calorie tracking is necessary. If you don't, you are preparing for frustration. Knowing how many calories are consumed in any given day can help you make the necessary changes if you are not seeing the results you want. You can keep a journal of your daily calories or you can add them in excel. Counting calories can be a tedious process at first, but you get used to it very quickly. In time you will be able to add everything to your head automatically! 8) Eating in excess.

   If you are trying to gain weight be careful not to fall Pray to the "experts" who say that you have to eat everything in sight. Yes, you definitely have to eat a lot of calories and meals every day, but that doesn't mean you have to stuff yourself like there is no tomorrow! Eating excess calories and especially sugars will only make you gain body fat. You can gain a lot of weight and mass, even if you eat clean food! All you have to do is eat more of them !! 9) Make big changes at once.

   Changing your diet all of a sudden, and following a Mr. Olympia's diet will not do you any good. You will end up gaining body fat or starving your muscles. If you want to change your diet, make sure you do, either by increasing or decreasing your calories over a period of time. Start by adding 100 calories every 3-5 days until you have reached your desired caloric intake. Once you reach your desired calorie level, keep a close eye on your body weight and body fat percentage in order to assess whether or not new changes in your diet are beneficial. 10) Not drinking enough water.

   Water is probably one of the most important ingredients for life. More than 70% of our muscles consist of water. Water is necessary for all metabolic processes, including protein synthesis. It helps to get rid of toxins, it is important in fat metabolism and it can reduce fluid retention. A good rule of thumb is to drink 10 glasses of water a day, which increases during the summer months and during hardcore training sessions. Even the slightest dehydration can make you feel sluggish and stop you during your training sessions. Never ignore water consumption !! If you want all the information to make your dream of having a muscular body come true, click on the link below. http://bit.ly/1Qfn2eY

[foreverfit102-blog]

6 Perfect Meals For Your Post-Workout

After finishing your last set, it's time to start on the path to muscle recovery. So go to the kitchen and reinforce yourself with these six food recipes for your post-workout.

Eating quality post-workout food is crucial ... you know, if you're hoping to make a profit and stuff. Recovery science is a bit complex, but you can reduce it to some basic nutritional tips: in order to optimize your results, it is necessary to replace the  amino acids and glycogen lost during your training.

The Muscle Building Process with Food

Starting the muscle building process, increasing protein synthesis and nitrogen retention requires a quick dose of protein and carbohydrates . But you can't (and shouldn't) always depend on protein shakes , or chicken and rice.

It is boring and an absolute affront to your palate. Plus, your body prefers a dense, wide variety of foods and nutrients .

Try these six muscle-building post-workout meals that taste great and give you the best results.

PROTEIN PANCAKES

How: Mix four egg whites, ½ cup oat flakes, ½ cup cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook in a preheated skillet over medium heat, until the bubbles come out, then turn and cool for about 30/60 seconds. On top you can put fresh berries or banana slices.

What it means: These pancakes are an average protein intake without a lot of carbohydrates, perfect for those looking to maintain muscle tissue when it comes to gaining muscle . Medium and slow digesting proteins help maintain a constant flow of amino acids to stay in a more anabolic state.

Calories: 421 | Proteins: 51 g | Fat: 6 g | Carbohydrates: 39 g

MARINATED PUMPKIN MEAT

How: For those seeking to satisfy that deep, painful post-workout hunger , this is for you. Cook about 200 / 300gr of lean beef with salt and pepper to taste. Cook a whole pumpkin for 30-45 minutes until soft. Mix together in the pan and add 100gr of your favorite marinara sauce.

What it means: If you're training hard and with more volume than normal, your appetite is likely to come out on top as well. The Creatine replenishes your reservations for explosive energy and excess fat from beef helps satisfied and full of calories keep. Pumpkin meat is slowly digested and helps keep hunger at bay.

Calories: 628 | Proteins: 70 g | Fat: 18 g | Carbohydrates: 38 grams

TUNA WITH COOKIES

How:  Take a can of tuna and add a handful (1/2 cup) of crushed whole grain crackers. For more flavor, add pepper, a little extra virgin olive oil , mustard, and chopped pickles.

What it means:  Perfect for those who meet their lunch break at work, or those who have to endure a long journey home after the gym. It is also simple and profitable. Cookies add some necessary carbohydrates , helping to spike your insulin levels to drive all the nutrients to the muscles.

Calories: 379 | Proteins: 41 g | Fat: 13 g | Carbohydrates: 24 g

OAT WITH PROTEINS

How: Add ½ cup of oat flakes, 1-2 tablespoons of whey protein powder (I suggest vanilla flavor), ½ cup of almonds or dried fruit. Mix with ½ cup of water or skim milk and let stand overnight in the fridge. Add cinnamon or stevia to add more flavor.

What it means:  Another great convenience food, this dish is the best for those who train in the morning. Oatmeal and buttermilk have been a staple of bodybuilding forever, but many times they're bland and boring. By adding a little fruit, natural sweetener and almonds, you gain a new appreciation for oatmeal. The balance of carbohydrates and proteins make it ideal for those looking to increase mass and those looking at the scale of their thinness.

Calories: 422 | Proteins: 31 g | Fat: 12.5 g | Carbohydrates: 48 g

EGG REVOLUTION WITH VEGETABLES

How:  Scramble four whole eggs with two egg whites. Add a cup of chopped mixed vegetables . Spinach, onions, mushrooms, and red peppers are good additions. For more protein, add ¼ cup diced turkey ham. If you want more carbs , add a piece of fresh fruit on the side.

What it means: Quality proteins, omega-3 fats , vitamins and minerals. Increases nutrient density and texture with vegetables. This post-workout is perfect for those with low calories and carbohydrates, and who need protein to maintain muscle and fat to decrease hunger.

Calories: 520 | Proteins: 37 g | Fat: 23 g | Carbohydrates: 29 g

CHICKEN WITH POTATOES AND APPLE

How: Take a large chicken breast that is already cooked and chopped and toss in a pan with olive oil. Add ½ cup diced sweet potato, 1/2 cup diced apples, and add cinnamon, salt, and pepper to taste. You can make an even bigger batch of food to keep in the fridge to use throughout the week.

What it means:  Chicken and sweet potatoes, gourmet style are a great post-workout recuperator . Sweet potatoes are the perfect bodybuilder's carbohydrates that are slowly digested to keep your energy levels high and your insulin spike enough to feed your muscles, but not your fat stores.

Calories: 300 | Proteins: 51 g | Fat: 5 g | Carbohydrates: 30 g

[foreverfit102-blog]

5 BODY BUILDING TECHNIQUES TO DEVELOP BICEPS

ou have been training in the gym for a while and you feel that you do not advance in the muscular development of your biceps. Well today I bring you 5 techniques to develop your arms to the maximum. Shall we start?

One of the cornerstones of weight training is the development of arm muscles. And while there is no building muscle over another, gaining arm muscles will allow us to perform a greater variety of exercises more safely and efficiently.

 Now, among the different bodybuilding techniques that exist, there are some that are more effective for the arms and biceps and with which we can quickly gain more muscle mass.

TECHNIQUES TO DEVELOP THE MUSCLES OF THE ARMS

Let's move on, then, to analyze the list of the 5 best arm training techniques, which will help to avoid that stage of stagnation that is causing you so much frustration.

HOW TO DEVELOP THE BICEPS WITH THE OVERLOAD TECHNIQUE?

The first technique, rather than a technique, is the basis of training and MUSCLE DEVELOPMENT , and I am obliged to quote it because today, with all the real information on the Internet, there are still people who do not know about this and take their training based on false or erroneous concepts.

 THE MUSCLE OVERLOAD TECHNIQUE  consists of forcing the muscle to make it bigger and stronger, by continuously performing repetitions and series of exercises, using the addition of loads on the muscle (which increase over time) and against which this You should work.

These loads can be discs, weights, dumbbells, elastics, even our own body weight.

Thanks to this basic principle of muscle training we will be able to develop more muscle mass, not only in the biceps and arms, but in all the muscles of the body.

 This is the way to understand how great bodybuilders, powerlifters, and Weightlifters from around the world can perform different exercises with incredible loads.

 Of course, let's not forget that this took a long time, in this sense we must have patience and exercise progressively, without neglecting our nutrition, rest and search for knowledge.

 Without these factors, neither this nor any other technique will be useful for you to meet your muscle development goals.

HOW TO DEVELOP THE BICEPS WITH THE “TRAP” TECHNIQUE?

At this point it is obvious to have to perform the EXERCISE UNTIL MUSCLE FAILURE , all bodybuilders perform each set until muscle failure, but those who have the largest arms invariably have to apply some type of technique.

 To do this, another simple, but not the surest, method is to do a series to exhaustion or failure, and then give the bar a small boost to get past the critical point of the movement. Then we lower the load to the starting position.

At the end of each round, one or two “cheat” repetitions are enough to achieve a plus in progress.

 But be careful, not everything is as good as it seems, keep in mind that when I say cheat movement I do not mean to do the whole exercise in this way, but the last repetition of the series.

 During the rest of the exercise development you must maintain the proper technique in order to avoid injuries and less effectiveness in training.

 What's more, you should only apply this technique if you are alone, have been training for a long time and have a strong body core. There are better and safer options to apply, especially if you have a training partner.

 So let's continue looking at other arm training techniques with a similar concept but much safer.

THE TECHNIQUE OF FORCED REPETITIONS TO TRAIN BICEPS

THE FORCED REPLAY TECHNIQUE is a more precise technique than “cheating” and it serves to extend the series beyond failure.

Now, to apply this technique in your arm exercises, we need a TRAINING PARTNER who will help us, in the last repetition, to hold the bar or dumbbells in a balanced way, in order to accompany the movement.

 If necessary, you can apply some pressure so that you can overcome the deadlock of the movement and throw two or three forced repetitions after reaching muscle failure.

 But be careful, if your training partner relieves the load too much, you will lose part of the benefit.

 The good thing with this technique is that you can maintain a strict execution technique, which would not happen if you are doing the repetitions with the technique of cheating.

THE REGRESSIVE SERIES TECHNIQUE TO DEVELOP THE BICEPS

This technique, also called a DESCENDING PYRAMID , requires some time or the presence of two training partners to remove the discs from the bar.

 When doing the barbell curl, for example, it is loaded with the established weight, but without using clamps to fix the discs.

 Then you do 6-8 repetitions, with a weight that allows you to reach muscle failure in that repetition range.

 Then your teammates will remove part of the load from each end of the bar so you can do two or three more repetitions; at the end of that series, remove some of the load from the bar again so you can do another two or three repetitions.

 This you are going to repeat the number of series that you have established in your routine.

THE TECHNIQUE OF THE PAUSE OR REST TO DEVELOP THE BICEPS

This is one of the "quintessential" techniques to develop large muscles in any muscle group without using a training partner.

 Prepare a barbell heavy enough to perform only three or four repetitions correctly performed, for example for the Arm Curl.

 Put it on a flat bench, lift and do as many repetitions as possible (without going over those 3, 4 or even 5), then you sit there on the bench and perform a partial recovery of 10 to 15 seconds so that your biceps recover some strength.

 Take the bar and do the maximum number of repetitions again: you may not exceed two or three, but it doesn't matter.

 Take a second mini-break, and then finish with one or two super intense reps. With the partial recovery technique, you probably don't need more than two or three sets for each arm muscle.

[foreverfit102-blog]

Los 4 rendimientos básicos de Arnold Schwarzenegger para el éxito en la vida

El actor icónico, una leyenda del culturismo, un político y filántropo austriaco, ciudadano estadounidense, es una receta clara basada en su propia experiencia de vida para lograr objetivos.

Por lo general, estamos acostumbrados a pensar en Arnold Schwarzenegger (71) como un mito de una película de acción de los 80 sin tener en cuenta que antes de alcanzar la fama y lograrlo, su carrera fuera de la pantalla grande es igual de respetable. Antes de intervenir en películas como Conan o Terminator , Schwarzenegger ya era considerado uno de los mejores culturistas de todos los tiempos, y después de convertirse en holandés, exploró otros aspectos de la política y la caridad.

Hoy, Arnold Schwarzenegger lo es todo: una leyenda del culturismo, un actor icónico, un político y un benefactor. Y es en esta etapa final que el austriaco ha demostrado grandes habilidades como orador, ya sea en sus innumerables intervenciones relacionadas con la protección del medio ambiente, en la promoción de estilos de vida saludables o en el entusiasmo de las personas por no renunciar a sus sueños.

1. está destinado

       “El primer rendimiento del éxito es un sueño. Si no tienes un paamari o un paamari, podrás caminar e ir a ninguna parte . Nací en Austria en 1947 después de la Segunda Guerra Mundial, y que no era el lugar, que me gusta mucho crecimiento. No podía esperar para irme del país porque no me encontraba agricultor o trabajando en una fábrica y aunque mis padres querían que me quedara allí y viviera una vida normal, era su sueño, no el mío: me sentí nacido para hacer algo especial y único . "

       " Me topé con mi sueño cuando tenía 11 años cuando vi un documental sobre los Estados Unidos en la escuela . Ahí es donde quería ir. en la pantalla grande, y luego descubrí: quería convertirme en un maestro de culturismo como él. Quería participar en las películas y ser rico y famoso. Fue una sensación liberadora saber lo que quería hacer. En mis 20 años me convertí en el señor Olympia más joven que lo hizo y luego llegó el resto. ".

2. Comienza a escuchar a las personas negativas

       " Todo lo que he logrado en mi vida, ha sido a pesar de la negatividad de la gente . Cuando dije que quería ser un maestro del culturismo, escuché "no se puede hacer" o "es imposible". Incluso mi distrito más cercano, mis padres, lo dijeron. Y les mostré que era posible. Cuando alguien dice que no, escucho que sí. Cuando alguien dice que es imposible, escucho que es posible porque creo en ello con todas mis fuerzas. "

       "Nelson Mandela dijo que todo es imposible hasta que alguien lo haga . Comience a escuchar a las personas negativas. Cuando quería ser actor, me decían a dónde iba con ese gran cuerpo y ese acento alemán, pero cuando hice a Conan mi cuerpo fue crucial y cuando hice Terminator también mi acento. Mika estaba subiendo de nivel, se convirtió en una ventaja ".

3. Haz el trabajo duro

       " No es una píldora mágica . Todo se basa en el trabajo duro. Por lo tanto, me molesta cuando escucho a la gente decir que no tienen 45 minutos u horas al día para sanar a alguien . Imagine que practica durante una hora todos los días, estudia historia o usa eso". hora de comenzar un negocio en el que cree. Imagine hasta dónde puede llegar. Son 24 horas al día y, a menudo, dormimos un promedio de 6. Tiene 18 horas y si se organiza bien con todas sus responsabilidades, hay suficiente tiempo para todo. Cuando llegué a los Estados Unidos, fui a la universidad, buscando trabajo , Me formé y enseñé como actor. No perdí ni un minuto ".

       “Me hice muy amigo de Muhammad Ali en los años 70 y cuando estaba en el gimnasio, alguien le preguntó cuántos abdominales tenía y su respuesta fue que no estaba seguro porque solo comenzó a contar cuando sucedió. trabajo duro " .

4. Sin plan B

       " Odio obtener el plan B. Cuando dudas de tus posibilidades, es muy peligroso porque comienzas a pensar en ello. Si tu plan A no funciona, tengo el plan B y cada segundo que pasas pensando en el plan B tiene energía que le quitas al plan A. Y "Es importante entender que lo haremos mejor si no tenemos una red de seguridad en cualquier área de la vida . A las personas les gusta ser dueños del Plan B porque tienen miedo al fracaso . Pero la realidad es que no hay miedo al fracaso porque no hay nada de malo en el fracaso".

       "El fracaso te hace mejor, y nadie es alguien que ha fallado en alguna parte de tu vida. Todos fallamos y no pasa nada. Lo que no se puede aceptar es fallar y no levantarse porque esa es la actitud de los malvados". arriba tantas veces como sea necesario ".

[foreverfit102-blog]

Anna Noguera y Albert Moreno, mejores atletas individuales en los Premios Neptuno

El Teatro Municipal Ateneu de Igualada ha estado nuevamente en el escenario este domingo en la Gala de los Premios Neptuno, que reconoció a los mejores atletas en la capital de Anoia durante 2018. El evento consistió en dos partes: la primera, que incluía a los mejores atletas de la escuela, y la segunda, que se enfoca en comunidades, clubes y atletas federales.

Lo más destacado de la noche fue la nominación de los dos mejores atletas individuales, premios ganados por los triatletas del Igualada Athletic Club (CAI), Anna Noguera y Albert Moreno. Anna Noguera fue la campeona estatal absoluta en el triatlón de larga distancia y el triatlón de larga distancia y el cuarto lugar en el triatlón europeo de media distancia. Para la elección, Albert Moreno fue tercero en el Triatlón Medio Europeo y primero en las eliminatorias estatales para el Maratón de Barcelona el año pasado. Noguera venció a las otras finalistas, Sheila Avilinés (CAI), subcampeona y escaladora Alba Pelfort (UEC Anoia Excursion Club), y Moreno superó al atleta Marc Sánchez (CAI) y Joan Masip (CTT Borges).

La ganadora en la categoría de mejores atletas en deportes de equipo fue la jugadora de baloncesto Laia Solé, campeona europea de menos de 20 años con un equipo y jugador universitario estadounidense, así como Elagi Deitg (Igualada Hockey Club), tercer anotador en la OK League y sexta liga y Copa de semifinales con su club.

Los atletas Marta Galló (CAI) y Àlex González (CAI) también fueron premiados como los atletas más prometidos; Pol Cantero (club de baloncesto Igualada) entrenador más notable; y la jugadora femenina Igualada Cascade Club y el equipo A masculino de Igualada Hockey Club como los equipos base más reflexivos.

El jurado de los premios otorgó un reconocimiento especial a Gemma Cubilleí, la compañía de Club Handball de Igualada, que promovió un proyecto especial de baloncesto participativo en 2007, que ahora está totalmente consolidado en la comunidad, y también al Club Nataci.ó Igualada. El deporte más importante del año pasado, que fue la 80ª edición de la Copa de Navidad.

Los atletas y clubes de Igualada mencionados anteriormente que lograron resultados precisos. Eran Pere Cos y Maria Rosa Piqué (Grupo Deportivo MTB Anoia), Zero López y Jana Busquets (Club de Gimnasia Anoia), Pol Segura y Aina Llambés (Club de Rugby Anoia), Unai Gràcia y Laia Xin (Asociación Deportiva de Hockey Igualada), Álex Pulido (Asociación Petanca Fátima 2013), Eduard Burgès y Judit Lamolla (Igualada Basketball Club), Nil Solé y Milagros Prieto (Igualada Bowling Hall), Jordi Soteras (Igualada Chess Club), Pedro Molina y Sílvia Mestre (Igualada Bodybuilding) Igualada Football Club), Bernat Ortega (Igualada Frontennis Club), Alex Varea y Laura Rodríguez (Igualada Swimming Club), David Sánchez (Waterpolo Igualada Swimming Club), Ivet Bonet (Igualada Figure Skating Club),

Quat Pol y Aura Serra de Mowgli y Pau Via, junto con Berta Camprubí de Escolapia. En términos de secundaria, los mejores han sido Nil Aguilera y Carla Guillén de la Academia Igualada, Pepe Domínguez y Carlota Coll de Montclar-Mestral, Pol Coronel y Alba Gras de Maristes Igualada, Andreu Pérez y Nerea Muñoz de Monalco College, Oriol Viladrich y Meritxell de Gass , Angel Guillorme y Doae Chellak de la Escuela Auria en Guennouni, Arnau Baltà y Sílvia Puig de la Escuela Pia, Nil Cabello y el Instituto Ona Vidal de l 'Badia i Margarit, Yousaf Zeriouh y Lena Carles del Instituto Joan Mercader y Josep Domènech y Carlota Díaz Guerra Pere del Instituto Vives Vich. Además, Manel Cervera y Ana Hernández recibieron una mención especial por su contribución al deporte escolar.

La ceremonia fue dirigida por la periodista de TV3 Marta Bosch y realizó actuaciones del humorístico Txabi Franquesa y el grupo de danza y tecnología Brodas Bros.