So, i can only one proper form and a half rep. But the half rep is a progress since few days ago i can only go a quarter rep after a proper one rep. Gotta try everyday until i can do atleast 5 reps

Hey all! I'm wondering if there are any personal trainers around here that have a somewhat steady business out of it. I am doing a market research and would love to get in touch to have a quick chat ! ( I'm not trying to get any free stuff :) It's more about the pain points you have, what you struggle on a business lvl ) Thank you all who reach out, All the best, Maria

How can I stop eating junk food every day and start eating healthy? Any recommendations? I've been eating fast food for 8 years, I almost never cook, and it's hard for me to break this habit.

How to know this post is for you: - You want an easy, effective way to boost your test and growth hormone - You want to become a (better) athlete - You want to max out your physique - You want to lose weight If any of the above correlate with you, KEEP READING. Sprinting is imo one of the best forms of explosive training. But I get how it can be confusing to know what to do in a sprint workout. How many sets?? How far should you sprint??? Rest times?? Should you go all out on every set??? For the past few months I started to get into sprinting, and I found the answers to these questions. I won't waste your time, let's get into it. 1. 𝙒𝘼𝙍𝙈 𝙐𝙋 It is very important to warm up so you don't tear a hamstring or injure yourself in any other way. First, do 5 medium light sprints Then do a random combination of 6 of these warm up drills https://youtube.com/shorts/LYm-pkXcG04?si=5RST8ev8Hfb-vF3D 2. 𝙎𝙋𝙍𝙄𝙉𝙏𝙄𝙉𝙂 Now, the juicy stuff 8x200m (+-30 seconds) MAX EFFORT SPRINTS Sprint as fast as you humanly can for 30 seconds, take 2m 30s rest after each sprint. (make sure to keep moving around a little bit between sets for better recovery and performance) This is gonna be physically and mentally challenging, those negative thoughts might slip in every once in a while. But stay locked in 🫡 3. 𝘿𝙊𝙉𝙀 Well.. almost, end it off with a 1km light jog for recovery 𝙎𝙋𝙍𝙄𝙉𝙏𝙄𝙉𝙂 𝙄𝙎 𝙆𝙉𝙊𝙒 𝙏𝙊 𝘽𝙊𝙊𝙎𝙏 𝙏𝙀𝙎𝙏 𝘼𝙉𝘿 𝙃𝙐𝙈𝘼𝙉 𝙂𝙍𝙊𝙒𝙏𝙃 𝙃𝙊𝙍𝙈𝙊𝙉𝙀, 𝙁𝙊𝙇𝙇𝙊𝙒 𝙏𝙃𝙄𝙎 𝙒𝙊𝙍𝙆𝙊𝙐𝙏 𝘼𝙉𝘿 𝙔𝙊𝙐'𝙇𝙇 𝙍𝙀𝘼𝙋 𝙔𝙊𝙐𝙍 𝙐𝙉𝙏𝘼𝙋𝙋𝙀𝘿 𝙋𝙊𝙏𝙀𝙉𝙏𝙄𝘼𝙇 𝙊𝙁 𝙎𝙋𝙍𝙄𝙉𝙏𝙄𝙉𝙂 That's it! - Noah

This journal is 2 days late and is for Friday - Sunday. Morning routine & meditation (>10 minutes) ✅ Cold shower 🚿 ✅ Journal for 10 minutes ✍️ ✅ Read for 20 minutes 📖 ✅ Spend 45 minutes outdoors each day 🌲✅ Deep work ✅ Eat only whole foods for 75% of meals over the 3 day period✅ Drink 2 Liters of water each day❌ Workout 🏋️ (Saturday only: Chest, triceps, shoulders)✅ Swimming laps (>30 minutes)(Friday - Sunday)🏊 ❌ Study 📖 2 hours at least ✅ Attend a community meeting 👨‍👨‍👦‍👦 ✅ Offer positive advice and help to someone who is down on Skool 🫂 ✅ Evening routine ✅ This weekend was shortened at home and I was only there Saturday. As a result, next week is a holiday Thursday and Friday, which I will be at home working on my resume and looking for supervisor positions near Canada rather than spending the holiday with family. My current position is taking up too much of my free time. Friday is a typical travel day and I could not go to the gym Sunday due to traveling. I also had to cancel the Sunday meetings too. I am planning a major change in work and housing by the end of the year. It has also been warm in the northeast US. I am looking forward to below freezing temperatures and lots of snow.