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Are you doing these exercises correctly? 👀Small adjustments in your plank, side plank, and crunch can improve muscle eng...
24/07/2026

Are you doing these exercises correctly? 👀

Small adjustments in your plank, side plank, and crunch can improve muscle engagement, movement control, and overall technique.

13/07/2026

No gym? No problem.

This subscriber-only workout includes 3 effective mini band exercises to improve:

+ Lower-body strength
+ Stability & balance
+ Injury prevention

Perfect for busy days, travel, or training at home.

Out of nowhere (do nada), 21k.1h49min 🫡
28/06/2026

Out of nowhere (do nada), 21k.
1h49min 🫡

Running at the right pace for the right workout helps you recover better, build endurance, and get faster over time.👇 He...
21/06/2026

Running at the right pace for the right workout helps you recover better, build endurance, and get faster over time.

👇 Here’s a simple guide:

🟢 Easy Day
• Comfortable, conversational pace
• You can talk without getting out of breath
• Goal: Build your aerobic base

🔵 Interval Day
• Run at your VO₂ max pace
• Hard effort with recovery periods
• Goal: Improve speed and running efficiency

🟠 Tempo Day
• Comfortably hard pace
• Controlled, steady, just below threshold
• Goal: Raise your lactate threshold

🔴 Long Run
• Start easy and finish stronger
• Last 10–20% at a moderate effort
• Goal: Build endurance and mental strength

❓ Still not sure?
Run easy.

Most runners run their easy days too hard. Slow down, enjoy the run, and let the fitness come to you.

17/06/2026

8 Exercises to Improve Your Posture

Poor posture isn’t just about appearance, it can affect shoulder mobility, breathing efficiency, and even your performance in the gym and on the run.

Try these 8 scapular-focused exercises to build stronger, healthier shoulders:

✅ Scapular Elevation & Depression
✅ Scapular Retraction & Protraction
✅ Scapular Rotation
✅ Scapular Shrug (Hanging)
✅ Scapular Push-Up
✅ Scapular Row (Bent-Over Dumbbell)
✅ Scapular Retraction Shrug (Machine)
✅ Lever Seated Scapular Retraction

These movements help improve:
🔹 Shoulder stability
🔹 Postural awareness
🔹 Scapular control
🔹 Upper-back strength
🔹 Injury prevention

Remember: Great posture isn’t about forcing yourself to stand straight, it’s about developing the strength and mobility to maintain good alignment naturally.

Save this post and add 2–3 of these exercises to your warm-up routine! 🔖

UNDERSTANDING RUNNING ZONESNot every run should feel hard.One of the biggest mistakes runners make is training at the sa...
09/06/2026

UNDERSTANDING RUNNING ZONES

Not every run should feel hard.

One of the biggest mistakes runners make is training at the same intensity every day. Understanding your heart rate zones helps you train smarter, recover better, and improve faster.

👇 Here’s a simple breakdown:

🩶 Zone 1 - Recovery
- Promote blood flow and recovery
- Very easy effort
- Perfect for recovery days

💙 Zone 2 - Endurance
- Build your aerobic base
- Comfortable conversation pace
- The foundation of long-distance performance

💚 Zone 3 - Tempo
- Controlled discomfort
- Improves endurance and stamina
- Sustainable but requires more recovery

🧡 Zone 4 - Threshold
- Hard but manageable
- Raises your lactate threshold
- Helps you maintain faster paces longer

❤️ Zone 5 - VO₂ Max
- Maximum effort
- Improves speed and oxygen utilization
- Short intervals with full focus

💡 The secret isn’t training hard every day it’s training in the right zone for the right purpose.

Save this guide for your next run and use it to make every workout count.

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