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By Jon Atkin on 19 February 2021

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By Jon Atkin on 04 November 2020

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By Matt Nelson on 14 January 2020

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Post Workout Stretches

By Jon Atkin on 19 December 2015

Post Workout Stretches Ease into each stretch & hold for about 30 seconds. Avoid bouncing while holding the stretch, and remember that stretching should not be painful. Text 1 style="width: 50%;   Text 2 Text 1   Text 2 Text 1   Text 2 Text 1   Text 2 More text goes here.

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Services
Profiler

Console

Memory Usage

Benchmarks

4 ms Loading Time: Base Classes
8 ms Controller Execution Time ( Blog / Category )
13 ms Total Execution Time

Queries

0.0000 SET SESSION sql_mode="STRICT_ALL_TABLES"
0.0002 INSERT INTO `bf_sessions` (`session_id`, `ip_address`, `user_agent`, `last_activity`, `user_data`) VALUES ('e89d584a0aeea100f1d93903cf967114', '3.21.46.24', 'Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)', 1732400016, '')
0.0008 SHOW TABLES FROM `vhealthy_results_dev`
0.0001 SELECT * FROM (`bf_settings`)Speed: 0.0001 - Possible keys: - Key Used: - Type: ALL - Rows: 48 - Extra:
0.0001 UPDATE `bf_sessions` SET `last_activity` = 1732400016, `user_data` = 'a:2:{s:9:\"user_data\";s:0:\"\";s:14:\"requested_page\";s:56:\"https://results.vhealthy.co.uk/blog/category/resources/8\";}' WHERE `session_id` = 'e89d584a0aeea100f1d93903cf967114'
0.0001 SELECT * FROM (`bf_settings`) WHERE `name` = 'composer_autoload'Speed: 0.0001 - Possible keys: - Key Used: - Type: - Rows: - Extra: Impossible WHERE noticed after reading const tables
0.0002 SELECT * FROM (`bf_portal`) LIMIT 1Speed: 0.0002 - Possible keys: - Key Used: - Type: system - Rows: 1 - Extra:
0.0000 SELECT `title`, `slug` FROM (`bf_pages`) WHERE `published` = 1 AND `deleted` = 0 AND `visible_in_menu` = 1 ORDER BY `order` ascSpeed: 0.0000 - Possible keys: - Key Used: - Type: ALL - Rows: 43 - Extra: Using where; Using filesort
0.0000 SELECT * FROM (`bf_fonts`) WHERE `deleted` = 0Speed: 0.0000 - Possible keys: - Key Used: - Type: ALL - Rows: 32 - Extra: Using where
0.0001 SELECT `title`, `slug`, `published_on` FROM (`bf_blog`) WHERE `deleted` = 0 AND `published` = 1 AND `published_on` <= '2024-11-23' AND `delay` = 0 ORDER BY `published_on` desc LIMIT 3Speed: 0.0001 - Possible keys: - Key Used: - Type: ALL - Rows: 41 - Extra: Using where; Using filesort
0.0001 SELECT * FROM (`bf_shop_categories`) WHERE `enabled` = 1 ORDER BY `sequence`, `name` ASCSpeed: 0.0001 - Possible keys: - Key Used: - Type: ALL - Rows: 5 - Extra: Using where; Using filesort
0.0000 SELECT * FROM (`bf_shop_settings`) WHERE `code` = 'gift_cards'Speed: 0.0000 - Possible keys: - Key Used: - Type: ALL - Rows: 43 - Extra: Using where
0.0001 SELECT `title`, `slug`, `published_on`, `delay` FROM (`bf_blog`) WHERE `deleted` = 0 AND `published` = 1 AND `published_on` <= '2024-11-23' AND `delay` = 0 ORDER BY `published_on` desc LIMIT 3Speed: 0.0001 - Possible keys: - Key Used: - Type: ALL - Rows: 41 - Extra: Using where; Using filesort
0.0004 SELECT * FROM (`bf_blog_master_categories`) WHERE `deleted` = 0 AND `master_category_slug` = 'resources' ORDER BY `master_category_name` ascSpeed: 0.0004 - Possible keys: - Key Used: - Type: ALL - Rows: 1 - Extra: Using where; Using filesort
0.0004 SELECT * FROM (`bf_blog_categories`) WHERE `deleted` = 0 AND `category_slug` = 'resources'Speed: 0.0004 - Possible keys: - Key Used: - Type: ALL - Rows: 11 - Extra: Using where
0.0013 SELECT `bf_blog`.*, `bf_users`.`display_name`, `bf_users`.`slug` as userslug, `bf_blog_categories`.`hidden`, `bf_blog_categories`.`category_name`, `bf_blog_categories`.`id` as category_id, `bf_blog_categories`.`locked_down` as cat_locked_down, `bf_blog`.`locked_down` as blog_locked_down, `master_category_name` FROM (`bf_blog`) LEFT JOIN `bf_blog_category_link` ON `bf_blog`.`id` = `bf_blog_category_link`.`blog_id` LEFT JOIN `bf_blog_categories` ON `category_id` = `bf_blog_categories`.`id` LEFT JOIN `bf_blog_master_categories` ON `master_category_id` =`bf_blog_master_categories`.`id` LEFT OUTER JOIN `bf_users` ON `bf_blog`.`user_id` = `bf_users`.`id` WHERE `category_id` = '1' AND `release_period_days` is null AND `published` = 1 AND `visibility` = 0 AND `published_on` <= '2024-11-23' AND `bf_blog_categories`.`locked_down` = 0 AND bf_blog.locked_down = 0 AND `bf_blog`.`deleted` = 0 ORDER BY `published_on` DESC, `created_on` DESC LIMIT 8 OFFSET 8Speed: 0.0013 - Possible keys: - Key Used: - Type: ALL - Rows: 50 - Extra: Using where; Using temporary; Using filesort
0.0004 SELECT `bf_blog`.*, `bf_blog_categories`.*, `bf_blog_categories`.`id` as category_id, `bf_blog_categories`.`locked_down` as cat_locked_down, `bf_blog`.`locked_down` as blog_locked_down FROM (`bf_blog`) LEFT JOIN `bf_blog_category_link` ON `bf_blog`.`id` = `bf_blog_category_link`.`blog_id` LEFT JOIN `bf_blog_categories` ON `category_id` =`bf_blog_categories`.`id` LEFT JOIN `bf_blog_master_categories` ON `master_category_id` =`bf_blog_master_categories`.`id` WHERE `category_id` = '1' AND `release_period_days` is null AND `published` = 1 AND `visibility` = 0 AND `published_on` <= '2024-11-23 00:00:00' AND `bf_blog_categories`.`locked_down` = 0 AND bf_blog.locked_down = 0 AND `bf_blog`.`deleted` = 0Speed: 0.0004 - Possible keys: - Key Used: - Type: ALL - Rows: 50 - Extra: Using where
0.0001 SELECT `bf_blog_categories`.* FROM (`bf_blog_categories`) WHERE `locked_down` = 0 AND `bf_blog_categories`.`deleted` = 0 AND `hidden` = 0 ORDER BY `category_name` ASCSpeed: 0.0001 - Possible keys: - Key Used: - Type: ALL - Rows: 11 - Extra: Using where; Using filesort
0.0000 SELECT * FROM (`bf_blog_master_categories`) WHERE `deleted` = 0 ORDER BY `master_category_name` ascSpeed: 0.0000 - Possible keys: - Key Used: - Type: ALL - Rows: 1 - Extra: Using where; Using filesort
0.0002 UPDATE `bf_sessions` SET `last_activity` = 1732400016, `user_data` = 'a:3:{s:9:\"user_data\";s:0:\"\";s:14:\"requested_page\";s:56:\"https://results.vhealthy.co.uk/blog/category/resources/8\";s:13:\"previous_page\";s:56:\"https://results.vhealthy.co.uk/blog/category/resources/8\";}' WHERE `session_id` = 'e89d584a0aeea100f1d93903cf967114'
0.0047 Total Query Execution Time

Session User Data
session_id e89d584a0aeea100f1d93903cf967114
ip_address 3.21.46.24
user_agent Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)
last_activity 1732400016
user_data
requested_page https://results.vhealthy.co.uk/blog/category/resources/8
previous_page https://results.vhealthy.co.uk/blog/category/resources/8

GET DATA
No GET data exists

POST DATA
No POST data exists

URI STRING
blog/category/resources/8

CLASS/METHOD
blog/category

HTTP HEADERS
HTTP_ACCEPT */*
HTTP_USER_AGENT Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)
HTTP_CONNECTION
SERVER_PORT 443
SERVER_NAME results.vhealthy.co.uk
REMOTE_ADDR 3.21.46.24
SERVER_SOFTWARE Apache
HTTP_ACCEPT_LANGUAGE
SCRIPT_NAME /index.php
REQUEST_METHOD GET
HTTP_HOST
REMOTE_HOST
CONTENT_TYPE
SERVER_PROTOCOL HTTP/1.1
QUERY_STRING
HTTP_ACCEPT_ENCODING gzip, br, zstd, deflate
HTTP_X_FORWARDED_FOR

CONFIG VARIABLES
base_url https://results.vhealthy.co.uk/
index_page
uri_protocol AUTO
url_suffix
language english
charset UTF-8
enable_hooks 1
subclass_prefix MY_
composer_autoload
permitted_uri_chars a-z 0-9~%.:_\-
allow_get_array 1
enable_query_strings
controller_trigger c
function_trigger m
directory_trigger d
log_threshold 0
log_path ../application/logs/
log_date_format Y-m-d H:i:s
cache_path ../application/cache/
encryption_key 6f5be7047ab89ed1968877f70eb9fd1d
sess_cookie_name bf_session
sess_expiration 7200
sess_expire_on_close
sess_encrypt_cookie
sess_use_database 1
sess_table_name sessions
sess_match_ip
sess_match_useragent 1
sess_time_to_update 300
cookie_prefix
cookie_domain
cookie_path /
global_xss_filtering
csrf_protection
csrf_token_name ci_csrf_token
csrf_cookie_name ci_csrf_token
csrf_expire 7200
compress_output
time_reference local
rewrite_short_tags
proxy_ips
csrf_ignored_controllers Array ( )
site.default_user_timezone UTC
modules_locations Array ( [/home/results/application/modules/] =&gt; ../../application/modules/ [/home/results/bonfire/modules/] =&gt; ../../bonfire/modules/ )
site.backup_folder archives/
contexts Array ( [0] =&gt; content [1] =&gt; reports [2] =&gt; settings [3] =&gt; developer )
contextIcons Array ( [content] =&gt; view-dashboard [reports] =&gt; chart [settings] =&gt; settings [developer] =&gt; code )
enable_activity_logging 1
sparks_path ../sparks/
template.site_path /home/results/public_html/
template.theme_paths Array ( [0] =&gt; themes )
template.default_layout index
template.ajax_layout ajax
template.use_mobile_themes
template.default_theme vportal/
template.admin_theme vhealthy-admin
template.parse_views
template.message_template &lt;div class=&quot;alert alert-{type} alert-dismissable&quot;&gt; &lt;button type=&quot;button&quot; class=&quot;close&quot; data-dismiss=&quot;alert&quot; aria-hidden=&quot;true&quot;&gt;&amp;times;&lt;/button&gt; &lt;div&gt;{message}&lt;/div&gt; &lt;/div&gt;
template.breadcrumb_symbol :
assets.directories Array ( [base] =&gt; assets [cache] =&gt; cache [css] =&gt; css [image] =&gt; images [js] =&gt; js [module] =&gt; module )
assets.js_opener $(document).ready(function() {
assets.js_closer });
assets.css_combine
assets.js_combine
assets.css_minify 1
assets.js_minify 1
assets.encrypt_name
assets.encode
assets.base_folder assets
assets.asset_folders Array ( [css] =&gt; css [js] =&gt; js [image] =&gt; images )
ui.current_shortcuts Array ( [form_save] =&gt; Array ( [description] =&gt; Save any form in the admin area. [action] =&gt; $(&quot;input[name=save]&quot;).click();return false; ) [create_new] =&gt; Array ( [description] =&gt; Create a new record in the module. [action] =&gt; window.location.href=$(&quot;a#create_new&quot;).attr(&quot;href&quot;); ) [select_all] =&gt; Array ( [description] =&gt; Select all records in an index page. [action] =&gt; $(&quot;table input[type=checkbox]&quot;).click();return false; ) [delete] =&gt; Array ( [description] =&gt; Delete the record(s). [action] =&gt; $(&quot;#delete-me.btn-danger&quot;).click(); ) [module_index] =&gt; Array ( [description] =&gt; Return to the index of the current module. [action] =&gt; window.location.href=$(&quot;a#list&quot;).attr(&quot;href&quot;); ) [goto_content] =&gt; Array ( [description] =&gt; Jump to the Content context. [action] =&gt; window.location.href=$(&quot;#tb_content&quot;).attr(&quot;href&quot;) ) [goto_reports] =&gt; Array ( [description] =&gt; Jump to the Reports context. [action] =&gt; window.location.href=$(&quot;#tb_reports&quot;).attr(&quot;href&quot;) ) [goto_settings] =&gt; Array ( [description] =&gt; Jump to the Settings context. [action] =&gt; window.location.href=$(&quot;#tb_settings&quot;).attr(&quot;href&quot;) ) [goto_developer] =&gt; Array ( [description] =&gt; Jump to the Developer context. [action] =&gt; window.location.href=$(&quot;#tb_developer&quot;).attr(&quot;href&quot;) ) )
emailer.write_to_file
migrate.auto_core
migrate.auto_app
clientID 42533
clientSecret 72bbdd98de453219f83278ada4df7ea0b51d827d
reCaptchaSecret 6LfG3lAUAAAAAImEX2fKCPQvtRXhLLp5kCjk_Ef4
reCaptchaSiteKey 6LfG3lAUAAAAACUXv-5ampkR_XhxJaHRlq6jylBg

Files

application.php
/home/results/application/config/application.php
autoload.php
/home/results/application/config/autoload.php
config.php
/home/results/application/config/config.php
constants.php
/home/results/application/config/constants.php
database.php
/home/results/application/config/development/database.php
strava.php
/home/results/application/config/development/strava.php
events.php
/home/results/application/config/events.php
hooks.php
/home/results/application/config/hooks.php
mimes.php
/home/results/application/config/mimes.php
profiler.php
/home/results/application/config/profiler.php
recaptcha.php
/home/results/application/config/recaptcha.php
routes.php
/home/results/application/config/routes.php
user_agents.php
/home/results/application/config/user_agents.php
Base_Controller.php
/home/results/application/core/Base_Controller.php
Front_Controller.php
/home/results/application/core/Front_Controller.php
MY_Model.php
/home/results/application/core/MY_Model.php
MY_Router.php
/home/results/application/core/MY_Router.php
MY_form_helper.php
/home/results/application/helpers/MY_form_helper.php
MY_string_helper.php
/home/results/application/helpers/MY_string_helper.php
MY_url_helper.php
/home/results/application/helpers/MY_url_helper.php
App_hooks.php
/home/results/application/hooks/App_hooks.php
application_lang.php
/home/results/application/language/english/application_lang.php
Communicatelib.php
/home/results/application/libraries/Communicatelib.php
MY_Contexts.php
/home/results/application/libraries/MY_Contexts.php
MY_Form_validation.php
/home/results/application/libraries/MY_Form_validation.php
Profiler.php
/home/results/application/libraries/Profiler.php
blog.php
/home/results/application/modules/blog/controllers/blog.php
blog_categories_model.php
/home/results/application/modules/blog/models/blog_categories_model.php
blog_category_link_model.php
/home/results/application/modules/blog/models/blog_category_link_model.php
blog_master_categories_model.php
/home/results/application/modules/blog/models/blog_master_categories_model.php
blog_model.php
/home/results/application/modules/blog/models/blog_model.php
blog_uploads_model.php
/home/results/application/modules/blog/models/blog_uploads_model.php
index.php
/home/results/application/modules/blog/views/index.php
index_js.php
/home/results/application/modules/blog/views/index_js.php
communicate_default_emails_model.php
/home/results/application/modules/communicate/models/communicate_default_emails_model.php
portal_model.php
/home/results/application/modules/customise/models/portal_model.php
digital_product_lang.php
/home/results/application/modules/gocart/language/english/digital_product_lang.php
Go_cart.php
/home/results/application/modules/gocart/libraries/Go_cart.php
category_model.php
/home/results/application/modules/gocart/models/category_model.php
coupon_model.php
/home/results/application/modules/gocart/models/coupon_model.php
digital_product_model.php
/home/results/application/modules/gocart/models/digital_product_model.php
gift_card_model.php
/home/results/application/modules/gocart/models/gift_card_model.php
shop_settings_model.php
/home/results/application/modules/gocart/models/shop_settings_model.php
MatrixAccess.php
/home/results/application/modules/matrix/libraries/MatrixAccess.php
model_role_model.php
/home/results/application/modules/matrix/models/model_role_model.php
package_role_model.php
/home/results/application/modules/matrix/models/package_role_model.php
role_access_model.php
/home/results/application/modules/matrix/models/role_access_model.php
subscription_role_model.php
/home/results/application/modules/matrix/models/subscription_role_model.php
messages_model.php
/home/results/application/modules/messages/models/messages_model.php
fonts_model.php
/home/results/application/modules/pages/models/fonts_model.php
pages_model.php
/home/results/application/modules/pages/models/pages_model.php
settings_lib.php
/home/results/application/modules/settings/libraries/settings_lib.php
settings_model.php
/home/results/application/modules/settings/models/settings_model.php
users_lang.php
/home/results/application/modules/users/language/english/users_lang.php
auth.php
/home/results/application/modules/users/libraries/auth.php
user_model.php
/home/results/application/modules/users/models/user_model.php
Base.php
/home/results/application/third_party/MX/Base.php
Config.php
/home/results/application/third_party/MX/Config.php
Controller.php
/home/results/application/third_party/MX/Controller.php
Lang.php
/home/results/application/third_party/MX/Lang.php
Loader.php
/home/results/application/third_party/MX/Loader.php
Router.php
/home/results/application/third_party/MX/Router.php
Benchmark.php
/home/results/bonfire/codeigniter/core/Benchmark.php
CodeIgniter.php
/home/results/bonfire/codeigniter/core/CodeIgniter.php
Common.php
/home/results/bonfire/codeigniter/core/Common.php
Config.php
/home/results/bonfire/codeigniter/core/Config.php
Controller.php
/home/results/bonfire/codeigniter/core/Controller.php
Exceptions.php
/home/results/bonfire/codeigniter/core/Exceptions.php
Hooks.php
/home/results/bonfire/codeigniter/core/Hooks.php
Input.php
/home/results/bonfire/codeigniter/core/Input.php
Lang.php
/home/results/bonfire/codeigniter/core/Lang.php
Loader.php
/home/results/bonfire/codeigniter/core/Loader.php
Model.php
/home/results/bonfire/codeigniter/core/Model.php
Output.php
/home/results/bonfire/codeigniter/core/Output.php
Router.php
/home/results/bonfire/codeigniter/core/Router.php
Security.php
/home/results/bonfire/codeigniter/core/Security.php
URI.php
/home/results/bonfire/codeigniter/core/URI.php
Utf8.php
/home/results/bonfire/codeigniter/core/Utf8.php
DB.php
/home/results/bonfire/codeigniter/database/DB.php
DB_active_rec.php
/home/results/bonfire/codeigniter/database/DB_active_rec.php
DB_driver.php
/home/results/bonfire/codeigniter/database/DB_driver.php
DB_result.php
/home/results/bonfire/codeigniter/database/DB_result.php
mysqli_driver.php
/home/results/bonfire/codeigniter/database/drivers/mysqli/mysqli_driver.php
mysqli_result.php
/home/results/bonfire/codeigniter/database/drivers/mysqli/mysqli_result.php
cookie_helper.php
/home/results/bonfire/codeigniter/helpers/cookie_helper.php
directory_helper.php
/home/results/bonfire/codeigniter/helpers/directory_helper.php
form_helper.php
/home/results/bonfire/codeigniter/helpers/form_helper.php
language_helper.php
/home/results/bonfire/codeigniter/helpers/language_helper.php
string_helper.php
/home/results/bonfire/codeigniter/helpers/string_helper.php
url_helper.php
/home/results/bonfire/codeigniter/helpers/url_helper.php
profiler_lang.php
/home/results/bonfire/codeigniter/language/english/profiler_lang.php
Cache.php
/home/results/bonfire/codeigniter/libraries/Cache/Cache.php
Driver.php
/home/results/bonfire/codeigniter/libraries/Driver.php
Form_validation.php
/home/results/bonfire/codeigniter/libraries/Form_validation.php
Pagination.php
/home/results/bonfire/codeigniter/libraries/Pagination.php
Session.php
/home/results/bonfire/codeigniter/libraries/Session.php
User_agent.php
/home/results/bonfire/codeigniter/libraries/User_agent.php
BF_Lang.php
/home/results/bonfire/core/BF_Lang.php
BF_Loader.php
/home/results/bonfire/core/BF_Loader.php
BF_Model.php
/home/results/bonfire/core/BF_Model.php
BF_Router.php
/home/results/bonfire/core/BF_Router.php
BF_Security.php
/home/results/bonfire/core/BF_Security.php
application_helper.php
/home/results/bonfire/helpers/application_helper.php
config_file_helper.php
/home/results/bonfire/helpers/config_file_helper.php
BF_Form_validation.php
/home/results/bonfire/libraries/BF_Form_validation.php
Console.php
/home/results/bonfire/libraries/Console.php
Modules.php
/home/results/bonfire/libraries/Modules.php
Route.php
/home/results/bonfire/libraries/Route.php
assets.php
/home/results/bonfire/libraries/assets.php
events.php
/home/results/bonfire/libraries/events.php
template.php
/home/results/bonfire/libraries/template.php
index.php
index.php
_sitenav.php
themes/vportal/_sitenav.php
footer.php
themes/vportal/footer.php
header.php
themes/vportal/header.php
index.php
themes/vportal/index.php
autoload.php
/home/results/vendor/google/recaptcha/src/autoload.php