Movement Flow training made simple Pivot around the hip... and keep your ribs down 1. Wall RDL flow 2. Wall airplanes 3. S-mount to full kneel Optimize your training: prioritize TRANSITIONS over STATIC POSITIONS! Train Smarter = Move Better = Play Bettershow more

I made a tool called Diffusion Explorer that lets... you to train and visualize simple 2D diffusion and flow models live in the browser. You can draw your own distributions and observe how the generated samples converge during training. Try it live 👇show more

I created a dance movement sheet by using a... reference image to animate every 16 panels from the reference image I provided. GPT Image 2 + See Dance 2.0 on Yapper Tutorial Below Prompt Here’s every step with the text under each heading: 1. Basic Stance Stand with your feet shoulder-width apart. Relax your knees. Keep your upper body relaxed. Get ready. 2. Step to the Right Step to the right. Move your body in the direction of the step. Keep your knees soft. Keep your gaze forward. 3. Step to the Left Step to the left. Move your body in the direction of the step. Keep your knees soft. Return to the starting position. 4. Two Steps Take two steps in sequence. Step to the right first. Then step to the left. Connect smoothly. 5. Body Wave Start the wave from your chest. Move through your ribs and hips. Finish with your lower body. Make the motion smooth like a wave. 6. Hip Sway Move your hips side to side. Shift your weight with the motion. Use your body naturally. Keep your upper body relaxed. 7. Arm Swing Swing your arms wide. Step to beat with your feet. Coordinate your arms and steps. Return your arms to center. 8. Turn Preparation Prepare for a turn in place. Cross one foot over the other. Use your core to maintain balance. Spot in the direction of the turn. 9. Right Turn Turn to the right. Keep your core engaged. Pivot on the ball of your foot. Spot forward after the turn. 10. Left Turn Turn to the left. Keep your core engaged. Pivot quickly. Keep your posture upright. 11. Jump Up Bend your knees and jump up. Reach your arms overhead. Land softly on your feet. Connect to the next move. 12. Kick Pose Kick your leg forward. Keep your supporting leg stable. Engage your core for balance. Control your landing. 13. Side Lunge Step wide to one side. Bend one knee and lower your body. Keep the other leg straight. Show the direction of your strength. 14. Freeze Pose Hit a strong pose on the beat. Freeze your body momentarily. Create a powerful shape. Show your presence. 15. Finishing Pose Finish the dance gracefully. Keep your balance. Show your confidence. End with a clean, sharp pose. 16. Whole Flow Connect from the basic stance to the finishing pose. The steps, waves, and turns flow naturally together. Express your own style.show more

Normalise RDL as a main movement. The Romanian Deadlift... (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.show more

A few simple chipping checkpoints: 1. Set up close... to the ball with your wrists up and thumbs down 2. Keep the clubhead over the target line/straight back 3. The follow thru should be no bigger than the backswing. 😎show more

Is Static Drilling the Kata of Jiu Jitsu? I... have never done Kata, so I do not have a strong opinion on its value. It does look boring to me, though. Static drilling has some value, but not as much as live drills using the Constraints-Led Approach (CLA). If someone shows me a new move or solution, I will statically drill it 2 or 3 times. Then I will try to incorporate it in some live training. Static drilling makes up less than 1% of my training now. CLA will build your grappling skills faster and is a lot more fun.show more

Lower Body 3x Per Week Template Build Your Weekly... Template: The two main categories of upper body movements: Anterior and Posterior. I break each one down into more sub-categories: Anterior bilateral and unilateral Posterior Straight Leg and Bent Knee Examples: Anterior: - Bilateral: Squat, Trap Bar, Leg Press - Unilateral: Split Squat, Lunge, Single Leg Squat Posterior: - Straight Leg: RDL, Deadlift, Back Extensions - Bent Knee: Leg Curl, Hip Bridges Do one Anterior and one Posterior per day. Sample 3 Day Template: Day 1: Front Squat + DB RDL Day 2: Split Squat + Hip Bridge Day 3: Trap Bar Deadlift + Nordic Hamstring Need help crafting your training program? I've got a free program design guide for you. Comment “GUIDE” below and I’ll send it.show more

Best Kegel Exercises for Erctile Dysfnction (E.D.) and Premture... Ejacultion (P.Ε.) strengthening the pelvic floor muscles (the ischiocavernosus and bulbocavernosus) can provide a natural first line of treatment to improve stability and control. Kegel Exercises for Better Performance 1. Floor Lying (On Your Back) - Lie on your back with knees bent and feet flat. Draw your p*nis inward toward your body. Hold for 5 seconds, then release. Squeeze your anus muscles (as if stopping a bowel movement). Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets.2. Side Lying Squeezes Lie on your side with a large pillow between your knees. Squeeze your legs together firmly against the pillow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. 3. Sitting Chair Squeezes Sit comfortably in a chair. Squeeze your internal muscles as if trying to stop urine flow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. Important Training Tips Keep Breathing: Never hold your breath during the squeezes. Lift, Don't Push: Focus on squeezing and lifting the muscles upward rather than pushing down. Relax the Rest: Keep your stomach, glutes, and thighs relaxed. Only the pelvic floor should be working. Progress Gradually: Start with 5-second holds. After a month of daily practice, aim for 10-second holds and 8 to 10 sets.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

🚨 Most people stay stiff and injury-prone because they... skip moves like this. Tight hamstrings and weak cores sabotage our ability to move fluidly. Plus, they contribute to back pain, poor posture, and slower recovery. The windmill toe touch flips that script. This dynamic gem stretches your hamstrings, calves, and lower back while firing up your core, obliques, and shoulders. It boosts rotational mobility, balance, and coordination, all in one move. Perfect for warming up or unlocking better movement in daily life and workouts. Better flexibility means reduced risk of strains, improved performance, and smoother functional movement. No more feeling "stuck" when you bend or twist. Try it: 1. Stand with feet wide, reach one hand to the opposite foot while rotating your torso and extending the other arm up (like a windmill). 2. Alternate sides with control. 3. Start with 8-10 reps per side. Do this movement 2-3x/week and feel the difference in how you move. What’s one mobility move that’s transformed your flexibility? 👇 #Flexibility #Mobility #Longevityshow more

The average U.S. home is $400k. • You put... $80k down • Mortgage = $2k/month • Rent it out for $2.6k/month You’re left with ~$400/month after property taxes & maintenance. It would take over 15 years to get your initial investment back. Now let’s look at the Laundromat: • Purchase price: $799,000 • Down payment: $79,000 • SBA loan: $719,100 • Monthly Cash Flow: $18,833 • Monthly loan payment: ~$9,100 You’re left with $9,733/month. That’s 24x the cash flow from the same money. & you don’t have to work in the laundromat at all because there’s a cleaning team in place, and the rest of the time it’s not staffed. So what do you actually do? 1. Weekly check-ins 2. Track key metrics (revenue, profit) 3. Improve the services you offer (optional) You could run it in 1-3 hours/week. We’ve been conditioned to believe that real estate is automatically a safe investment. & if your goal is to build wealth slowly over 30 years, it is. But if your goal is $5,000+ per month cash flow without waiting 30 years? You need to start looking at buying businesses. I own 8 right now, and they paid me $900k last year. I only worked 20 hours/week running this portfolio. If you want to learn exactly how to find & acquire your first business for little to $0 down… DM me “Biz” and I’ll show you how.show more

Your hips just called. They want their power back.... Most of us sit and slump for hours. Then we wonder why our back aches and energy crashes by 3pm. Weak glutes are quietly sabotaging your posture, core stability, and long-term mobility. The fix? One simple move: the Glute Bridge. I recommend it daily. Science shows it rebuilds glute strength, stabilizes your lower back, improves posture, and reduces pain. Many people notice better energy and fewer aches in 4-6 weeks. ✅ How to do it: Lie on your back, knees bent, feet flat on floor hip-width apart. Lift hips toward ceiling by squeezing glutes (keep core tight, avoid arching back). Hold 2-3 seconds at top, then lower slowly. Aim for 10-15 reps, 2-3x daily — even during work breaks. Your glutes (and back) will thank you. #GluteBridge #Over40Fitness #BackPainReliefshow more

The X algo is broken Right now quantity over... quality is being promoted Fight videos, toxicity, engagement farming spam are winning High quality content and small accounts are being suppressed Luckily I have a really easy fix for you Simple fix to dramatically improve your X: 1. Click Lists on the left hand side 2. Create a new List 3. Add accounts that don't try to poison your brain 4. Add accounts you strive to be like 5. Use this List to replace your home feed 6. Reply guy like crazy to everyone you want to network with Guarantee your X experience becomes 10x bettershow more

How I transformed my physique from a dream to... a goal achieved. 1. Clarify Vision & Strategy. I knew I wanted more muscle and more curves but I didn’t know how. So, I got out of my head and took the necessary step to hire a reputable coach to lead me. 2. Develop A Plan & Stick To It. I followed the plan and trusted the process. I followed the food plan to the gram. I learned how to train effectively and efficiently. Never skipped a workout because I didn’t feel like training. Never skipped a cardio session because I didn’t feel like doing it. Never starved myself. I trained hard consistently for the last 7 years. 3. Improve Communication Skills. I became a better communicator so that my coach and I were on the same page, but this overflowed into all areas of my life. I stopped being afraid to ask questions. 4. Get Better At Training Every Day. I learned. I was dialled in. I lifted heavy with good form consistently. I sent training videos to my coach so I could get better. I pushed myself and surrounded myself with other like-minded individuals to help push me along. 5. Cultivate A Support Network. I cultivated a support network to help me achieve my physique goal: I found the right coach, physician (BHRT), sports psychologist, massage therapist, physiotherapist, and plastic surgeon (if you are looking to surgically enhance). Ready to transform your physique and turn your dream body into a reality? DM me for coaching. I know the way and I’m here to help. #transformation #onlinecoach #fitmom #goals #fitmotivationshow more

At OptimAI Network, we believe the true power of... AI Agent comes from the data behind it—and that power shouldn’t rest in the hands of just a few. That’s why we’re building a decentralized ecosystem with you, our community, at its core. Using EVM Layer-2, DePIN, and your collective efforts, we’re creating smarter, faster, and continuously evolving AI agents. Through our DePIN (Decentralized Physical Infrastructure) Network, your nodes are the backbone. You provide the computing power, data sourcing, storage, and bandwidth that keep this system resilient, scalable, and truly distributed. It’s not just infrastructure—it’s a movement powered by all of us. Then there’s the DeHIN (Decentralized Human Intelligence), where your insights shine. As a global community, you validate and refine data, ensuring our AI models stay accurate, diverse, and grounded in real-world perspectives. This isn’t about top-down control; it’s about harnessing the intelligence of many to make AI better for everyone. We’re not just dreaming of a decentralized AI future—we’re building it, together. This is your network, your impact, and your chance to redefine what AI can be. Let’s keep pushing forward. Learn more at:show more

Punting into the wind is hard, so let’s make... it simple 👇 1)nose down. Have to control the nose of the ball so it can cut through the air and still give you good distance 2) short step. So essential, especially given that you’ll be dropping the ball lower. You have to still create time for your body to come up through. 3) lower drop table. You have to decrease the amount of time the ball is in the air. Lowering the drop table (in tandem w/ tip 2 does that). 4) hip drive. you never want to collapse underneath the ball… or you’ll actually hit it straight up. Driving your hips through creates the line drive feeling while you can keep connection w your body. Now go survive some 25mph+ gusts. OneOnOne Kicking Camps🏈show more

Dolphins QB Tua Tagovailoa says he would like to... work on 4 things this offseason. What are your guesses? Mine would be.. 1. Moving off the spot in the pocket better & connect with WR (Mike McDaniel eluded to this) 2. get to 2nd and 3rd reads better 3. extend more plays with his feet 4. find WR's outside the hash more (had said bc of his height, it's harder to see over the offensive tackles) 4a. Figure out how to change play at LOS (hard bc limited time with all of the pre-snap motion) Omar Kelly David Furones @_MLFootball DolphinsTalk.com Bobby Shouse King of Phinland🐬👑 #FinsUp #ProBowlGames #NFLTwittershow more

Today we're shipping the governance layer enterprise AI was... missing. Every organization running AI at scale faces the same choice: turn off AI connections to tools entirely, or let agents have full access to everything. Today we're launching a better path: precise control over connections, actions, and models across every surface. The goal is simple: IT gets visibility and control, teams keep building, no approval queue in between. 6 new capabilities in Zapier today: 1. Action restrictions at the endpoint level 2. Managed app connections with domain control 3. Bring your own model through AWS Bedrock 4. A queryable audit trail 5. Agents GA with MCP governed across every surface 6. Workspaces (GA later this quarter) One set of rules for your entire AI stack. Try it now. If you've had early access, let me know what you think.show more

Your thumbs up/down is direct training data for xAI.... It’s used (called RLHF) to make Grok smarter, more accurate, and more useful for everyone, including future updates. One regular user giving honest feedback actually helps improve Grok faster than any engineer working alone. It’s one of the easiest ways normal people help build better Grok, not just devs. That’s why the buttons are everywhere. Every click matters. How to use it practically. Super easy: Chat with Grok (on the X app, or wherever it’s used). · After the reply, look right under the answer. Two buttons appear: thumbs up and thumbs down. · Tap 👍 if the answer was good or helpful. · Tap 👎 if it was bad, wrong, confusing, or unhelpful. · (Optional) A small box may appear. Type 1–2 words why (e.g., “too long” or “wrong fact”). That’s it. It takes literally 2 seconds. It can be used every time.show more