As for what is driving America’s chronic weight problem,... there are no definite answers. Scientific studies often reach conflicting conclusions, meaning many theories are out there, but the preponderance of evidence points to the two causes most people already suspect: too much food and too little exercise. Flatten your lower belly, ( no crunches ) 1) tow taps on roller Tuck hips, slow lower exhale 2) single leg lift (one leg lifts core stays braced) 3) diamond leg lift( feet together, knees open lift + control) Feel your deep core switch onshow more

Exercise 2: Hanging Leg Raises Trains the lower part... of your abs If the hanging leg raises with straight legs are too hard, do hanging leg raises but bend the knees • Hang from a pull-up bar with an overhand grip • Keep arms straight and shoulders relaxed • Engage core muscles by lifting legs up • Lift legs until they are parallel to the ground • Hold briefly, squeezing abdominals • Lower legs back down with control • Aim for 10-15 repetitions per setshow more

Strong hip flexors keep your knee drive holding up... when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.show more

There is no such thing as "lower abs". Your... rectus abdominis is one continuous muscle. You cannot contract the bottom half on its own, and no exercise on earth isolates a region that does not anatomically exist. So all the things sold to you as "lower ab" builders are actually just glorified hip flexor exercises: - Leg raises - Reverse crunches - Flutter kicks - Scissor kicks - Mountain climbers - The dreaded "lower ab burnout circuit" None of them is carving a separate lower section. They train the same single muscle every other ab exercise trains, just with more hip flexor and more wishful thinking. The reason you cannot see your lower abs is not a missing exercise. It is the layer of fat sitting over them, which collects there last and leaves there last. So the actual programme is dull and two-part: - Get into a calorie deficit and strip the fat that is hiding them - Build the abs themselves with weighted crunches, 4-6 reps, adding load over time, like any other muscle That's it. There is no lower-ab secret. There is just a visible-ab one, and it lives in the kitchen and under a loaded cable.show more

Most runners under-load their calves. Heavy calf raises fix... that. Runners usually do bodyweight single-leg raises and call it done. But your Achilles tendon takes massive load every stride. Bodyweight isn't enough stimulus to make it stronger. Heavy load is what drives the adaptation. I do these on leg day. 50kg in the hands, standing on a plate so my heels can drop below the toes. Focus points: → Full range of motion. Heels drop below the plate at the bottom, full extension at the top → Slow on the way down. (~2 seconds.) → Go bilateral when loading heavy. Single-leg has its place, but two legs lets you put real weight through the tendon → Don't rush the rep. This isn't a calf burner, it's a strength lift 3 x 8-10 reps. Train your calves in the gym so they can handle what running demands.show more

A lot of people are misreading Shohei’s grand slam... swing. They misread because they don’t know high level. One guy said “front leg, off balance out front”. Don’t let the video interfere with your opinion. 🤦‍♂️ His weight is clearly back at launch. He has very good barrel depth (means he wasn’t on his front leg at launch). You can’t get barrel depth when on a weighted front leg. He’s clearly early. So the launch was deep (rear legged) but the pitch wasn’t there yet. So he demonstrates an adjustability that only comes with HLP…..he LET the arms out to align barrel and ball. Key word: LET His barrel was already up to speed from being launched rearward. You can see it’s completely blurred out when it’s still behind him. But because his arms are not force producers, they are free and able to ‘let out’ the barrel. (He could have pulled them in if the pitch was inside) If the arms were force producers the launch would have been forward, not rearward. There would be no deep rearward barrel blur. And the arms would have been ‘spent’ at launch. They’d have no ability to do anything else. He would have made a commitment at launch to a spot, he would have ‘spent’ the arms to produce force, and that would not allow him the late arm adjustability that he shows here. Some day people will stop talking out of their ass.show more

"Heavy lifting is dangerous at your age" is the... most harmful sentence in the field, and a doctor, a physio or a well-meaning relative hands it out every day. Follow it and watch what it does. From your forties you lose muscle every year unless you fight for it. That decline is the whole game: the difference between carrying your own shopping at 80 and waiting for someone to carry it for you. Muscle you don't load shrinks. Bone no longer pulled on turns brittle. Balance you never challenge drains away. Two years of "taking it easy" and you have built the exact frail body everyone feared. The advice didn't prevent the fall. It built the person who couldn't survive one. And here is the lie inside it. Supervised resistance training has one of the lowest injury rates of anything an older adult does. Lower than gardening. Lower than a wet pavement. Lower than the stairs you climb without thinking. So instead they steer you to pilates, aqua aerobics, a gentle tai chi class. Pleasant, sociable, and none of it loads a muscle hard enough to stop it wasting. You feel active while the decline rolls on regardless. Strength is not vanity at this age. It is the garden you kneel in, the stairs you keep, the grandchild you lift. Independence with the years added on. Frightened of a barbell? Fine. You don't need one. Machines are built for exactly this. Fixed path, nothing to wobble sideways. You sit, you're supported, you push. When a set gets hard you stop, and the machine holds the weight, not your spine. A leg press loads your legs as heavy as you'll ever need with almost no way to hurt yourself. Same with a chest press, a row, a pulldown. The decline is coming for everyone. You train against it or you hand years of your life away. The safest tool for the job sits unused in every gym, while the people who need it most get a rubber band and a spot in the church hall. Careful is what's killing them.show more

If the weight, reps, or sets aren't increasing over... time, you're not training. You're exercising. Training has direction. Exercise is just movement. "But I'm working really hard!" Working hard at the same load you used 6 months ago isn't training. It's maintenance. Your body adapts to stimulus. Once adapted, there's no reason to grow further. You must provide novel stimulus: - More weight - More reps at same weight - More sets (carefully) - Better form at same load Something must improve or you're spinning your wheels. "I can't always progress!" Then you're doing too much volume or training too frequently relative to your recovery capacity. You should be able to progress something every 2-3 weeks at minimum. If you're stuck: - Reduce volume to increase recovery - Focus on one lift to prioritise - Check if you're actually eating enough You can't build muscle without building strength over time. The two are correlated at the individual level. If your lifts aren't going up over months, neither is your muscle mass. Track everything. Compare to last month. Progress or adjust. Training without progression is just going to the gym.show more

Learning is something you and your baby do together.... You can think of the process as happening in three distinct stages, during which skills are transferred gradually from you to your little one: During the first stage, your baby is observing the behavior and skills of others. During the second, they begin to emulate these behaviors - and can find success with the support of a helpful adult (you) or more expert peer (often a sibling). And gradually they internalize these skills and perform them all by themselves. This video is a great example of the shared second phase. Infants explore the world with their mouths. But an important lesson of toddlerhood is that some things are for putting in our mouths, while others are not. This little one knows that we don’t eat the Play-Doh. But it sure is tempting! Watch as he breaks off a piece and brings it to his mouth. As he does his eyes lift and he realizes that Mom is watching - which alone prompts some introspection. He grins broadly, shakes his head and exclaims “No, no, no” - using Mom’s past words to affirm his decision to place the Play-Doh back on the table. Left to his own devices, who knows? But together, without exchanging a word, he managed to make the right choice. As a parent it’s important to remember the key role you play in the learning process. And that extends to your child’s behavior. Self-regulation begins as co-regulation. So be there. This sweet little guy was shared to IG by parentosa.show more

Most people can’t hold a Reverse Plank because their... nervous system doesn’t feel safe being that exposed. Collapsed shoulders and tight hips are postures of defense. This pose invites the body to leave that state. One minute a day can begin to reverse years of silent tension. If you want the fitness results you see in your mind to become real, you’ll need to teach your body how to relax first. Otherwise, forget the great transformation. You'll burn out before coming close to changing. At first, you may need to adjust the position or do shorter sets. You will notice slight improvements each time, whether it is strength, mobility, or endurance. One day, you will unlock the posture and feel much lighter within. Form Cues: - Hands shoulder-width apart, fingers pointing toward feet or slightly outward - Press palms firmly into the ground to engage shoulders - Lift hips in line with shoulders and heels - Squeeze glutes and push hips up, avoid letting them drop. - Keep legs straight and active, heels grounded - Draw shoulder blades down and together - Open the chest. - Gaze slightly upward or keep neck neutral - Breathe steadily, through the nose if possible - Hold tension evenly through arms, core, and legs Here are three adjustments you could make to ease into the Reverse Plank: 1. Bend the knees slightly - What it does: Reduces the load on tight hip flexors and stiff shoulders. - How to do it: Instead of keeping the legs fully straight, maintain a small bend at the knees and press through the heels. Focus on lifting the hips and opening the chest. 2. Use yoga blocks under the hands - What it does: Elevates the wrists and reduces wrist extension strain, especially for people with limited mobility or wrist pain. - How to do it: Place yoga blocks (or low, stable books) under your palms to give your shoulders more space and reduce the pressure on the wrists. 3. Turn the fingers outward slightly - What it does: Opens up tight shoulders and reduces internal rotation. - How to do it: Instead of pointing the fingers directly toward the feet, turn them slightly outward (about 30–45 degrees). This gives the shoulders more room to move and helps you stay open. You're not reading this by accident. Start using Reverse Planks to take your quality of life to the next level.show more

Usually I don’t speak on political issues often however... Charlie Kirk’s death (RIP) hits a little too close to home. Perhaps it is because anyone who has some resemblance of a following who is outspoken against any narrative online has probably received some sort of threat in their inbox. (I know I have) It is baffling to me that one could harbour such a large amount of hate inside of them to want to have another silenced for having differing opinions than their own. I think about all my outspoken friends who are in positions faced to the public and of course myself and what this potentially means for all of us. This of course, would never stop me from speaking out to what’s right, so perhaps that is also why I wanted to make a comment. To me it is disgusting behaviour to mock/be happy about the death of people you disagree with that have done nothing wrong. I think about all my friends, family who could be wrongfully persecuted based off the delusions of perceived “sides”. The amount of hate manufactured and projected onto you for just living your life and not complying to a certain ideal is insane. I don’t like fear mongering but I also think it’s important to stay vigilant to what’s going on around you. It is a very real reality that there are people out there that hate you just for simply being you and what you represent to them. We’ve seen evidence of this twice this week and I suspect more to come unfortunately. I am always hopeful so I will leave this message on a positive note, that just as much hate has also been met with just as much love. There are many amazing kind hearted people out there standing up for what’s right and building community, coming together. Even if they are moving in silence behind the scenes or in front stage, I see you and I honour your work.show more

If diabetes is the joke, what is the punchline?... Gracie was diagnosed with type 1 diabetes at the age of 1, not through eating too many sweets or chocolate but because her body decided to attack the cells of the pancreas. Unfortunately Easter is normally a prime time for jokes from all sorts of people linking indulgence and sweets with the condition. Jokes are often seen as harmless, however they perpetuate the stigma and misunderstanding of serious conditions, in this case diabetes. Diabetes in general is a condition where a person is unable to handle the breakdown products of carbohydrates (sugar) in a way a non-diabetic person would. This is important because the cells in our body rely on sugar to get energy, but this has to be done in a controlled way. People with diabetes have an issue with insulin specifically. There are many different types of diabetes including gestational diabetes, which is seen in pregnancy, and steroid induced diabetes, which is brought on by medications. The two most well-known types however are type 1 and type 2. What doesn’t cause diabetes is eating too much chocolate! It ranges from your genetics to viral loads and even your vitamin D levels! In 2012, diabetes in total was the direct cause of 1.5 million deaths globally. Often, it can be deadly before you’ve even released you are diabetic! What is more worrying when seeing public figures making jokes about diabetes is that there is increasing evidence of significant mental health concerns within children with type 1 diabetes with nearly 40% of type 1 diabetic children seeking assistance from mental health support teams. Gracie has completely owned her condition, playing sports and even going on TV. Diabetes hasn't stopped her doing anything she wants and won't stop her from eating chocolate eggs today! #foryou #fyp #chocolate #diabetes #type1diabetes #type2diabetes #Easter #easteregg #ysk #easteregg #t1d #type1warriorshow more

#TheInvisibleDragon #เคียงมังกร #FirstKhaotung #เฟิร์สข้าวตัง Today’s training vs. Traditional Lion... Dance 🦁🐲 Today’s intense Aerial Rope conditioning, deep flexibility work, and partner acrobalance training perfectly align with the physical and technical demands of traditional and high-pole lion dance in several key aspects: 1️⃣ Simulating "Pole Climbing" & "Mid-air Leaps" High-pole Jumps: Modern high-pole lion dance involves stakes ranging from 1.2 to 3 meters high. Performers must execute long-distance leaps across these dense poles. Aerial Suspension: In traditional "Cai Qing" (plucking the greens), performers often dangle from high structures using one hand or feet. The gripping and balancing techniques are identical to what they are practicing. 2️⃣ Extreme Upper-body & Core Explosive Strength Lion Head Control: The front performer requires tremendous grip and core stability to lift and manipulate the heavy lion head while suspended mid-air. Partner Stunts: Moving from a one-handed side extension balance to a standard high-pole double-lifting pose requires absolute elite-level acrobatic core control and strength from both partners! 3️⃣ Aerial Awareness & Coordination Lion dance requires a true unity to express emotions mid-air. Suspension and balance training help actors adapt to the sensation of losing ground support, allowing precise body control. 4️⃣ Extreme Flexibility & Injury Prevention To perform lifelike lion movements — such as deep crouches on top of high poles or extreme high-kicks — performers must have maximum flexibility. Executing a standard high-pole dual-lift strike while holding a high single-leg lift with arms spread wide perfectly demonstrates how intensive stretching expands their range of motion and protects their joints from high-impact landings. 💡 In modern theatrical productions, lion dance heavily merges with contemporary acrobatic arts. Therefore, integrating "Lion Dance + Aerial Stunts + Core Balance" is an incredibly smart, highly professional choice by the production team. These training sessions require overcoming pain, fatigue, sweat, and even minor injuries. I admire every effort you've made! I'm incredibly proud of you 🥹👍 Looking forward to The Invisible Dragon 🐉🔥 A tribute to the team 🙏 Thank you P'Ja Yossie for everything 🙏 Included below is a video of traditional lion dance training, showing how to jump from the ground to the plum blossom poles for a performance and then back to the ground ⬇️show more

Strength work for Leadville 100 💪 Over the years,... I have felt judged by the research--my strength routines were limited to a few minutes at a time, while everyone was screaming at me from their Abstracts that I needed to do way more. I noticed two big problems whenever I committed to more resistance training: 1. I'd carry around soreness even after the initial adaptation window, likely corresponding to high CK levels and some background inflammation. Either way, it would reduce running economy on subsequent running training days, and every training day counts. Split squats are the ultimate offender--an exercise that I know I should be doing, but I can't without feeling like Forrest Gump after he was shot in the butt. 2. I just wouldn't do it. Oops. With lots of guessing and testing, I developed this routine, which I'd do after my easy run on Sunday (before a Monday rest day), and sometimes after my workout on Wednesday (if I felt like it): 1. Three Minute Mountain Legs, working up to 100 single-leg step-ups (I think step-ups in particular are a magic exercise for running uphill. But remember, magic is not equal to science): 2. Back squats, 2 sets of 10 (135 pounds for me, which I make look like 800 pounds in this video. The 17-year old me who played football would laugh so hard) 3. Back extensions, 2 sets of 30, engaging glutes and hamstrings 4. Single-leg calf raises, 1 set of 100 on each leg, with a 35 pound dumbbell 5. Every day, I do the 2-minute Core Snack routine 1-3 times. My core strength is one of my best attributes for ultras, and I can do the Core Snack with our toddler Leo. I also do daily band work before running (bandz a make me dance): That's it! I also foam roll and stretch daily (don't tell the researchers, but I am a tight boi and as soon as I stop stretching, I get hurt). The lesson is not to do this particular routine, but that strength training for runners can be based on individual needs. And I personally think that routines should be short and efficient for both performance (limiting breakdown) and adherence (limiting me from being a lazy little punk). Find what works for you, do it 1-2 times per week year round (on top of some daily supportive work), and don't feel the need to pursue progressive overload. It's not about getting stronger and stronger (unless you're into that sort of thing for its own sake, which I think will sacrifice some running growth). It's about supporting performance and health 🧡show more

🔥🚨 BOMBSHELL INTERVIEW ALERT 🚨🔥 Ousmane Dembélé just sat... down for a no-filter interview… and what he said about Lionel Messi and the World Cup is already exploding across social media 😳💥 When the journalist asked him the big question “Does Messi deserve a World Cup?” Dembélé didn’t hesitate. 🗣️ Dembélé: “No. I’m going to be honest, and a lot of people won’t like this… but no, I don’t think Messi deserved that World Cup the way it happened. Listen, Messi is an incredible player, one of the greatest talents the game has ever seen. I played with him, I saw what he can do up close. But ‘deserving’ a World Cup is different. A World Cup is supposed to be the purest competition in football. What we saw in 2022… and what we’re seeing again now… doesn’t always feel pure. There were so many soft penalties, so many moments where the whistle only seemed to go one way. The physicality that was allowed against us, the decisions in the biggest games… it left a bad taste. You work your whole life for these moments and then you feel the match is being influenced by things outside the pitch. That hurts more than losing. I’m not saying Messi isn’t a legend. He is. But when people talk about ‘deserving,’ I look at the full picture the refereeing, the narratives, the pressure on certain teams, the way some matches felt guided. Football should be decided by the players on the field, not by other factors. And this World Cup we’re in right now? Don’t even get me started. Too many strange results, too many soft calls in key moments, too many games that leave you shaking your head. Fans can feel it. Players can feel it. Something is off and nobody wants to say it out loud. I have massive respect for Messi the footballer. But if you’re asking me from the heart whether that 2022 title felt fully clean and fully deserved in the pure sporting sense… my answer is no. And I know I’m not the only one who thinks it.” 😱🔥 The interview is already causing chaos. Argentine fans are furious, French fans are divided, and neutral fans are arguing non-stop in the replies. Dembélé went there. No filter. No holding back.show more

Everyone is trying to find a 10x trade on... Polymarket. These 5 markets are sitting wide open printing free money. And almost nobody is structuring them correctly. > Here's what I mean: Market 1: Jesus doesn't return before 2027 Market 2: Iran doesn't legalize gay marriage Market 3: US stays in NATO before 2027 Market 4: Aliens not confirmed before 2027 Market 5: Putin stays in power before 2027 [ > Chance any of these happen? Zero. Literally zero. Each one pays 5-20% traded separately. Sounds small so most people move on. That's the most expensive mistake on Polymarket right now. Here's why: @Poly_Parlay doesn't add your returns together. It multiplies them. Every near-certain outcome you stack into one position compounds the payout of every other leg. Real math: > 5 markets at 95% probability traded one by one = +5% collected five times = +25% total > Same 5 combined into one parlay = +1,000%+ in a single position Same capital. Same outcomes. Same near-zero risk. 40x more money collected just by changing the structure. Bot access: I already opened this parlay. Not because I found something nobody knows about. Because I stopped leaving money behind on trades that are already obvious. That's the entire difference between traders who grind and traders who print. Free money markets sitting wide open. Wrong structure costs you 40x every single time. One parlay fixes that permanently.show more

⭐️❄️ 1ST CALL SNOW MAP ❄️⭐️ I’m comfortable enough... now to put real numbers on a forecast map — not raw model output, but a forecast built from actual meteorological reasoning. This forecast is based on: • Snow ratios • Lower DGZ placement • Front-end focused snowfall • Dry dew points early • Mixing potential near 800 mb (~6,000 ft) as coastal redevelopment occurs 🩶 ZONE 1: 4–6" Lower Manhattan • Long Island • NJ Coast • Philadelphia The front end of this storm should deliver 4–6" of snow, with locally higher amounts, before a transition to sleet and possibly freezing rain. ⚠️ I do NOT see this turning into “just rain.” Ground temperatures will be in the upper teens to lower 20s — meaning freezing rain is a legitimate concern and should not be ignored. 🟦 ZONE 2: 6–10" Interior North/Central NJ • North Shore LI • Upper Boroughs • Lower Westchester • Lower Fairfield CT Soundings support some sleet here, but also a longer-duration front-end snowfall. This is a challenging transition zone — and there is still a realistic scenario where no meaningful changeover occurs due to strong dynamics. ➡️ Higher-end totals are very much on the table. 🟪 ZONE 3: 10–15" NW NJ • Poconos • Lower Hudson Valley • Central CT This area benefits from very high snow ratios for nearly 90% of the storm before eventually shifting to wetter snow. I am very confident that areas in purple do not switch to sleet or freezing rain. This is the jackpot zone. 📌 SIDE THOUGHTS This is my First Call. Adjustments will be made. Forecasting for more than 7+ million homes is never perfect — especially in a setup with this many microclimates and boundary-layer challenges. But this is the best possible forecast with the data we have right now. More updates coming. Stay tuned ON tv UNTIL 10AM PIX11 News ❄️📺show more

The ATG School One-Pager I’m not trying to reinvent... schooling. There are just a handful of things I believe in which I haven’t seen in any school I’ve been around as a student or parent. Policy #1: Each student gets to be responsible for growing some of their own food, no matter how small, and THROUGHOUT schooling (not just a quickie project here or there). Policy #2: Minimum 1:1 ratio of time NOT SITTING IN THE CLASSROOM. What you do with this is up to you. There are so many real world skills, sports, gardening, music, etc. The strict ratio in the school day is the key for me. Common sense and personal interests can take it from there. Policy #3: Daily time to read whatever you want to read about. The biggest barrier for my reading was INTEREST. Be there to ensure the book is at their level, and to help them if they don’t understand something. Other than that, LET THEM ENJOY READING, ALL THE WAY THROUGH SCHOOL, not just in early years. Policy #4: (This is the most unusual yet the biggest reason I’m in education.) High school is a 50/50 bridge to winning in real life. Mornings are for actual work, making and SAVING UP MONEY. Afternoons are for learning finances and professional skills of YOUR INTEREST. With average work, you’ll finish school with $50,000-$100,000 in the bank, more skills than the norm, and a greater chance of creating your life and work from there on out, rather than conforming to make a paycheck. Policy #5: As part of the high school 50/50 system, ensure each student learns the adult financial red tape in your state/country before you’ve got bills, kids, etc.show more