"Embracing the unconventional on my fitness journey! 💪🤪 Who said workouts had to be ordinary? 🤷‍♂️ Trying out this unique exercise to keep things interesting and effective. #FitnessFun #UnconventionalWorkout"

#Fitness #PersonalTrainer #BTCFitness #BTCPersonalTrainer #Balance #Mobility #QualityofLife #Longevity #LowTimePreference #workout #calisthenics #weightlifting

https://video.nostr.build/1c231008b2c1ffc3183609f130b19c22153723ccf9df4a1116e57e38519964a5.mp4

"Starting the day with a dose of motivation and a whole lot of passion. 💪☀️ Helping my clients rise and shine on their journey to greatness! #PersonalTraining #MorningMotivation"

#Fitness #PersonalTrainer #BTCFitness #BTCPersonalTrainer #Balance #Mobility #QualityofLife #Longevity #LowTimePreference #workout #calisthenics #weightlifting

https://video.nostr.build/9741db3a08f69e640fc37b8b22d0f010c2ec65eb902d2de3accfc2d10e427425.mp4

***NOSTR would not allow me to upload the video but you can see it on my Instagram or TikTok @ProofofWorkFitness***

Here's a challenging full-body calisthenics workout for an advanced exerciser. This routine focuses on bodyweight exercises that require strength, balance, and coordination. Be sure to warm up before starting and cool down/stretch afterward. Perform each exercise with proper form and control. Rest as needed between sets and exercises.

**Warm-Up:**

- 5-10 minutes of light cardio (jumping jacks, jogging in place, or jump rope)

- Dynamic stretches (arm circles, leg swings, hip circles) to loosen up

**Workout:**

1. **Handstand Push-Ups:** 4 sets x 6-8 reps (use a wall for balance if needed)

2. **One-Arm Push-Ups:** 4 sets x 6-8 reps (each arm)

3. **Pull-Ups:** 4 sets x max reps (weighted if possible)

4. **Pistol Squats:** 4 sets x 6-8 reps (each leg)

5. **Dragon Flags:** 3 sets x 8-10 reps

6. **L-Sit Hold:** 4 sets x 20-30 seconds

7. **Muscle-Ups:** 3 sets x max reps

8. **Planche Progressions:** Work on tuck planche or advanced tuck planche holds for 3 sets x 15-20 seconds each

**Cool Down:**

- Static stretching for major muscle groups (hamstrings, quadriceps, chest, shoulders, back, and calves)

- Deep breathing and relaxation exercises

This advanced calisthenics workout targets your entire body, from upper body strength with handstand push-ups and one-arm push-ups to lower body control with pistol squats and core stability with dragon flags and L-sit holds. Remember to progress gradually and focus on proper form to avoid injury. Adjust the number of sets and reps according to your fitness level and goals.

#Fitness #personaltrainer #btcfitness #btcpersonaltrainer #stacksatsgetfit #calisthenics

That sounds like you have your 150 mins of moderate intensity weekly cardio covered. 💯

Keep me in mind if you need help with what to do and how do it in regards to resistance training.

A mantra can be useful during hard workouts or stressful activities for several reasons:

1. Focus and Distraction: Mantras provide a simple, repetitive phrase or word that can redirect your thoughts away from discomfort or stress, helping you stay focused on the task at hand.

2. Positive Affirmation: Many mantras are designed to be positive affirmations, reminding you of your goals, capabilities, or strength. Repeating these affirmations can boost confidence and motivation.

3. Breathing and Relaxation: Chanting a mantra often aligns with your breathing, promoting relaxation and reducing anxiety. It helps regulate your breath and calms the nervous system.

4. Mind-Body Connection: Mantras can deepen the mind-body connection. By associating your mantra with a specific workout or activity, you create a mental link that enhances your physical performance.

5. Persistence: The rhythmic repetition of a mantra can encourage persistence and endurance. It becomes a mental tool to push through challenging moments.

6. Mindfulness: Mantras encourage mindfulness, helping you stay in the present moment rather than dwelling on past failures or worrying about future outcomes.

Incorporating a mantra into your workout or stressful activity can be a valuable strategy for maintaining mental resilience and achieving your goals.

#Fitness #BTCpersonaltrainer #StackSatsGetFit

https://video.nostr.build/5a1a9fba4f60b546ce90496a9ea9b8bed406744ee4ff8f72c6c1877ebe6c2b5b.mp4

Why hire a personal trainer you may ask?

A busy, successful person might hire a personal trainer for several reasons:

1. Motivation: A personal trainer can provide motivation and accountability, helping them stay committed to their fitness goals even when they lack self-motivation.

2. Customized Plans: Trainers create personalized workout plans tailored to the individual's needs, making it easier to achieve results without excessive effort.

3. Time Efficiency: Personal trainers can design efficient workouts, maximizing results in less time, which suits a busy lifestyle.

4. Knowledge and Expertise: Trainers have expertise in fitness and can ensure exercises are done correctly to prevent injury, making workouts safer and more effective.

5. Goal Achievement: Setting and achieving fitness goals becomes more attainable with a trainer's guidance, even for those with a lazy disposition.

6. Convenience: Having a trainer eliminates the need to plan workouts or think about what to do at the gym, making it easier to stay active.

Ultimately, hiring a personal trainer can help a busy, successful individual overcome inertia and lead a healthier lifestyle.

https://video.nostr.build/4ee778cadc38b48c8fc2e01bf8fae9b487a061b05eb1d47b00e856ce76872a73.mp4

Are you feeling a bit lazy today? It's important to remember that our bodies are designed to move and stretch, and when we don't use them, we can start to experience stiffness, pain, and even injury over time.

Incorporating a mobility routine into your day can do you so much good, as it helps to keep your muscles and joints limber and flexible, allowing you to move with ease and comfort.

Not only does regular mobility practice help to prevent injury, but it can also improve your overall sense of well-being. By moving your body, you can release endorphins and reduce stress in your muscles and joints, which can help to alleviate feelings of anxiety and depression.

Plus, it's a great way to boost your mood and improve your energy levels, making it easier to tackle the day ahead.

So, if you're feeling a bit lazy today, why not give some attention to your mobility routine? Whether you prefer to do some gentle stretching exercises or join a yoga class, finding something that suits your interests and abilities can help you to make regular movement a part of your daily routine. Your body will thank you for it!

#fitness #StackSatsGetFit #fyp #Personaltrainer #balance #mobility #kick #bitcoin #mobilitytraining #Balancetraining #Personaltraining

Follow me on TikTok, Telegram, and Instagram @Proofofworkfitness

Stacker News

@Proof_of_Work_Fitness

https://nostr.build/av/dbd54786e277fa4bc69883cacdd1ee27e67637c2630de73e3291464635ab06f8.mp4

Maintaining time under tension during a workout, where you control the speed and tempo of each repetition, can be beneficial for building muscle because it increases the metabolic stress on the muscles.

This prolonged tension activates muscle fibers more effectively and can lead to muscle hypertrophy (growth).

It also engages muscle stabilizers and enhances muscle recruitment, contributing to overall muscle development.

#StackSatsGetFit #fitness #bitcoinfitness #personaltrainer #tips

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Well here's something that helps me. Prepare those delicious farm fresh vegetables however you like, ( keep it healthy ), and your protein. Wait 10 minutes. Lastly, if you're still craving that Mcdouble, go ahead eat half.

If you find yourself hungry enough to eat the rest of your McDouble, maybe you aren't eating enough vegetables and protein.

A farm sounds really sweet man! There are so many practical life skills that you can learn on a farm. You're living the dream!

Here's the tie your shoes challenge.

Starting with both of your shoes untied, lift your left foot up first, completely tie the shoe and double knot the strings.

Next, begin on the right side by lifting your foot up. Tie the shoe then double knot it. Now, lower the foot and that's the end of the challenge.

Good job! 👌🏽

Comment below if you were able to get both shoes tied without putting a foot down.

https://nostr.build/av/0e43c9d3a54a16522471000eb3102a15335aad655accb6e25fea24e612853da0.mp4

I can help you stay accountable. Are you going to be working out and eating cleaner?

Balance and mobility training help us reduce the risk of falls and maintain independence.

Incorporating balance and mobility exercises into your fitness routine, such as yoga, tai chi, or

Single leg movements like I’m doing, can strengthen primary and secondary core muscles that

could help someone catch themselves if they trip or fall.

#StackSatsGetFit #bitcoin #Personaltrainer #fitness #balance #mobility #kick

https://nostr.build/av/9daf70b6536c18d276100655289c7d9b8d8cb38c3b7d25f4f466397f61a08c70.mp4

Explosive 💥 Burpees

⚡  Start in a plank position

🍊  Do a regular push-up by lowering your body down toward the floor

💊  As you press up, push hard enough to lift your   hands and body as high off the ground as possible.

Clap your hands together

💪🏽   Return to the starting position

🦵🏽   Lower your chest to the floor for one push-up

🌎  Jump your feet forward to the outside of your hands, coming into a squat

🥵  Explosively jump up and lift your arms overhead.

✅  Do 2 to 3 sets of 8 to 12 repetitions

Follow for more fitness tips!

#fitness #plyometricstraining #Personaltrainer #bitcoin #StackSatsGetFit

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lnbc10u1pjwh6r5pp5dj3ly8ymrc7dpd0rzt6zd7hr9lkpf2z4j64wq97ema58cyzj0wvqhp56d7mnflc3zqrhrlagxmre0paw6wrl6w5qw37zjcyxyurkmvczyfqcqzzsxqyz5vqsp5dc0u7a5ms4k6yrxjqmk7w2va3a2l5sprgmrerzp7cpch20tk45gq9qyyssqj0w3ujrmamcnrzarrfmsvra6u9dh32xv65xyv8xa8865u6vjlmz84q453ygtavfjaaz69gfdne4jmg2rqw85pq5g70m7zlwdt2fcp6gplfjkw0

4 types of exercise to maintain or improve quality of life into your Golden Years:

Aerobic - 150 minutes of moderate intensity physical activity per week or 75 minutes of vigorous intensity physical activity per week or a combination of the two.

* Note that this does not have to be structured exercise

* More benefits can be gained by increasing time performing moderate or vigorous physical activity to more than 300 minutes per week.

Strength - Muscle strengthening physical activities that target major muscle groups 2 or more days per week

* Due to neural adaptations, strength gains can develop quickly at first as the CNS becomes more efficient like the LN.

Mobility - Optimize movement and performance by increasing range of motion in joints, surrounding muscles, and connective tissues.

* Sedentary behaviors can change our connective tissues and limit resting joint ranges of motion leading to poor posture at rest and during activity

Balance - Multicomponent exercises that increase functional balance and strength can increase functional capacity and prevent falls.

* Falls are more dangerous in those 65 years and over, so incorporating this into your routine now will have compounding effects in the decades to come, just like stacking SATs.

#StackSatsGetFit

#fitness #Balancetraining #mobilitytraining #bitcoin #PersonalTrainer

https://nostr.build/av/ea10651a08fb74f6bcab8e6c27f95a62a47708dd402a6a026cdbfad03e880b1c.mp4

I'm aiming to have a freestanding handstand push-up before the end of the year so this is just an update.

#fitness #personaltrainer #StackSatsGetFit #bitcoin

https://nostr.build/av/bcdd21e3db8c1288b96c202991af78b84dc90d717465aff95edea057b21e21cc.mp4

Lean back and let your knees go straight over your second and third toes.

Keep your hips extended.

You can see the part where I start to flex at the hips but I corrected the posture.

Make these easier by holding on to a chair and only going down halfway.

Follow for more fitness tips

#personaltrainer #StackSatsGetFit #bitcoin

https://nostr.build/av/018c44387e13909e89a9fd95da8f7b5b58e800a6652c4e679c6c220c1a1b9a0b.mp4

This is the sissy squat and it's a great addition to your leg routine that's safe for healthy knees.

You could do a regressed version of this exercise by holding a chair and standing in front of a wall or something that you would hit at approximately half the depth to the floor and work up from there.

Just make sure your knees go straight ahead and directly over your second and third toes.

Follow for more fitness tips

https://nostr.build/av/5f7ced77c8f2371712e7ec2f0219d1ffa5f612fe000bbbfa8db77e91e5cbc7e2.mp4

This looks I'm just doing a simple series of kicks, no big deal right?

Well, actually, it's the culmination of strength, mobility, and core stabilization that make this possible.

Follow for more tips on how you can work up to this point. #LetsGetFit #PersonalTrainer #bitcoin

https://nostr.build/av/dfc5157777a0cf0efefbbcc9185ea595c5b47a089b9e65116ae8f43ffd684af7.mp4

2 Lower Ab Sculpting exercises

Pair these with

150 mins of moderate intensity cardio per week

Or

75 mins of high intensity cardio per week

https://nostr.build/av/654a3d8bcda6bc3a6cbc4c59fe31acf08dc3df16bb4d1d22c1f2f199929de4a0.mp4

Get fit now and don't spend your Bitcoin on healthcare.

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