Загрузка видео...

Не удалось загрузить видео

На главную

🔥 90-DAY ABS CHALLENGE 🔥 Don’t knock it until you try it! 💪🏾 Having abs changed my life. It helped build my confidence, but it also taught me DISCIPLINE. 🧠💯 Getting abs meant learning how to eat right 🥗 and making sacrifices. Sometimes that means cutting back on the...

itsjusgetright's profile picture

King🖤

18,894 subscribers

17,451 просмотров • 1 день назад •via X (Twitter)

LIVE

Anya Rossi• Live Now

Private livecam show

Комментарии: 0

Нет доступных комментариев

Здесь появятся комментарии из оригинального поста

Похожие видео

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think
0:57

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Bailey Schober | Men’s Fitness & Nutrition Coach

23,353 просмотров • 5 месяцев назад

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.
0:49

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.

Alex Bernier

21,924 просмотров • 1 год назад

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!
3:50

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!

Alex Bernier

380,762 просмотров • 2 лет назад

Here’s my controversial opinion why you technically don’t need reps near failure for driving serious muscle hypertrophy This training style truly isn’t for everyone. It’s for the few that are obsessed with getting as big as humanly possible especially for those who have made the decision to stay natty. I have other traditional bodybuilding programs, let me know in the comments if you would like a structured program that uses a more foundational approach I’ll send you a free week. The low rep stuff is what I use, and I like to talk about it, but it’s not even close to the only program or training method I use for others. The people who say it takes too long have never tried this style of training The people who say it takes too long are wrongfully assuming you’re lifting weight that is so heavy you need 3-5 minutes between sets to recover. There are many ways to recruit high threshold motor units, and for hypertrophy doing 7-9 reps to build up fatigue so that the last 2-3 reps your body is forced to recruit these motor units might be the absolute worst way to recruit them The easiest way is to add more weight, then add the effort into the concentric phase of the reps. This way you don’t need reps near failure, and by not needing to train so close to failure, you’re able to repeat sets quicker. Some sets as soon as 30 seconds, some later or last top sets up to 2-3 minutes Regardless, when you use this method you are trading junk volume for meaningful reps. You’re also managing your time in the gym around this concept to cut out all the other exercises you normally have to do This is why people finish these sessions in 75 min or so. If you start a free week of a low rep set program just click the link in bio to start. When you do start, don’t look at just the numbers, the coaching notes are where the most value is when you start the session
1:36

Here’s my controversial opinion why you technically don’t need reps near failure for driving serious muscle hypertrophy This training style truly isn’t for everyone. It’s for the few that are obsessed with getting as big as humanly possible especially for those who have made the decision to stay natty. I have other traditional bodybuilding programs, let me know in the comments if you would like a structured program that uses a more foundational approach I’ll send you a free week. The low rep stuff is what I use, and I like to talk about it, but it’s not even close to the only program or training method I use for others. The people who say it takes too long have never tried this style of training The people who say it takes too long are wrongfully assuming you’re lifting weight that is so heavy you need 3-5 minutes between sets to recover. There are many ways to recruit high threshold motor units, and for hypertrophy doing 7-9 reps to build up fatigue so that the last 2-3 reps your body is forced to recruit these motor units might be the absolute worst way to recruit them The easiest way is to add more weight, then add the effort into the concentric phase of the reps. This way you don’t need reps near failure, and by not needing to train so close to failure, you’re able to repeat sets quicker. Some sets as soon as 30 seconds, some later or last top sets up to 2-3 minutes Regardless, when you use this method you are trading junk volume for meaningful reps. You’re also managing your time in the gym around this concept to cut out all the other exercises you normally have to do This is why people finish these sessions in 75 min or so. If you start a free week of a low rep set program just click the link in bio to start. When you do start, don’t look at just the numbers, the coaching notes are where the most value is when you start the session

Official Strength Debates

18,424 просмотров • 1 месяц назад

🐤: The concerts on Days 2 and 3 were truly so happy, weren’t they? Please hold on tightly to those happy feelings, and I hope you stay well and healthy until we meet again. I will also carry this positive energy and happiness with me as I return to my daily life. I will live each day diligently, do my best, and stay well, so I hope that each of you will also stay well and healthy wherever you are. As I always tell you, the number one priority in your life should not be me. It should be you. So the most important thing, your number one priority, should not be me, nor Super Junior, nor 83z. It should be you. So please take good care of yourselves, cherish your lives, and I hope you spend each day wherever you are in a happier and better way. When we live each day well, the day we meet again will come, and we will enjoy ourselves together at the concert venue once again. I hope you spend your days like that. What I mean is, just because we’re going on a concert tour doesn’t mean you have to follow us everywhere without exception. If your circumstances allow it, if you have the time, the means, and a passport, then it’s okay to come. But if you don’t have enough time or your financial situation doesn’t allow it, please don’t push yourself or put pressure on your life just to attend. I always say this because I want you to keep your balance. When you are comfortable and happy in your own life, and then you look at me, you’ll be able to look at me with even greater happiness. But if your life is exhausting, stressful, and completely drained, you won’t have the room or peace of mind to smile and look at my handsome face. So when your lives are filled with comfort and happiness, I will do my very best to be that small mark, that tiny point of happiness in your lives. Also, as I said at today’s concert, the two of us in 83z made a promise to hold a concert at Tokyo Dome in 50 years! Hahaha. Fifty years from now, we’ll be around our nineties, and yet we still promised each other Tokyo Dome. That means we’ll continue to live diligently and do our best no matter how old we become. That’s what I wanted to say.
3:33

🐤: The concerts on Days 2 and 3 were truly so happy, weren’t they? Please hold on tightly to those happy feelings, and I hope you stay well and healthy until we meet again. I will also carry this positive energy and happiness with me as I return to my daily life. I will live each day diligently, do my best, and stay well, so I hope that each of you will also stay well and healthy wherever you are. As I always tell you, the number one priority in your life should not be me. It should be you. So the most important thing, your number one priority, should not be me, nor Super Junior, nor 83z. It should be you. So please take good care of yourselves, cherish your lives, and I hope you spend each day wherever you are in a happier and better way. When we live each day well, the day we meet again will come, and we will enjoy ourselves together at the concert venue once again. I hope you spend your days like that. What I mean is, just because we’re going on a concert tour doesn’t mean you have to follow us everywhere without exception. If your circumstances allow it, if you have the time, the means, and a passport, then it’s okay to come. But if you don’t have enough time or your financial situation doesn’t allow it, please don’t push yourself or put pressure on your life just to attend. I always say this because I want you to keep your balance. When you are comfortable and happy in your own life, and then you look at me, you’ll be able to look at me with even greater happiness. But if your life is exhausting, stressful, and completely drained, you won’t have the room or peace of mind to smile and look at my handsome face. So when your lives are filled with comfort and happiness, I will do my very best to be that small mark, that tiny point of happiness in your lives. Also, as I said at today’s concert, the two of us in 83z made a promise to hold a concert at Tokyo Dome in 50 years! Hahaha. Fifty years from now, we’ll be around our nineties, and yet we still promised each other Tokyo Dome. That means we’ll continue to live diligently and do our best no matter how old we become. That’s what I wanted to say.

らがど||🐤

26,156 просмотров • 8 дней назад

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!
2:15

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

Alex Bernier

351,097 просмотров • 2 лет назад

Took 2 months off of the gym and as you can see it doesn’t look like it at all. That is because how you look is MAJORLY impacted by what you eat. In the 2 months off, I tracked my meals everyday and made sure to stay active by taking over 12,000 steps per day. I did feel noticeably smaller but I wasn’t concerned because my body is known to bounce back pretty damn fast when I lock in. And that takes us to, ‘Chapter 2026. The Lock In.’ This year in my off season I plan to pack on an OD amount of size. I say size instead of muscle because in putting on size, I’m guaranteed to pack on body fat as well. Not as much as I would if I ate whatever I wanted and claimed I was “dirty bulking.” I spent way too much time getting lean last year to lose it all recklessly. How I’m going to do it is simple and straight forward. 1. Track my macros. 2. Prioritize protein and increase calories gradually by increasing my carb intake and keeping fat at a moderate level. 3. Training on a 5 day split. 4. Keeping light cardio a part of my routine. 5. Focusing on my recovery. That’s it. There’s no secret sauce or formula. It’s simply doing what you’re supposed to do consistently and making it a non negotiable habit. Once you start to see progress it becomes addicting and you begin to love the process. If you wait until you “get there” you’re going to miss out on the real fun and journey. I’m going to be documenting the entire year with the core of the content I produce and release be to educate you guys on what I am doing in fun creative ways. I don’t want this to be a year of, “watch me do it.” I’d rather it be a, “here, do it with me.” Which is why all my workout plans and meal guides are available for download on my website. Simply pick a program that fits your goals, download, follow along and repeat. And if you want to take it a step further and personally get trained by me 1-on-1, bet on yourself and Apply for coaching while on the site. You know you’re going to upgrade to a new phone this year. Might as well get a REAL upgrade and upgrade your body and mind. You deserve it. ⚔️
1:16

Took 2 months off of the gym and as you can see it doesn’t look like it at all. That is because how you look is MAJORLY impacted by what you eat. In the 2 months off, I tracked my meals everyday and made sure to stay active by taking over 12,000 steps per day. I did feel noticeably smaller but I wasn’t concerned because my body is known to bounce back pretty damn fast when I lock in. And that takes us to, ‘Chapter 2026. The Lock In.’ This year in my off season I plan to pack on an OD amount of size. I say size instead of muscle because in putting on size, I’m guaranteed to pack on body fat as well. Not as much as I would if I ate whatever I wanted and claimed I was “dirty bulking.” I spent way too much time getting lean last year to lose it all recklessly. How I’m going to do it is simple and straight forward. 1. Track my macros. 2. Prioritize protein and increase calories gradually by increasing my carb intake and keeping fat at a moderate level. 3. Training on a 5 day split. 4. Keeping light cardio a part of my routine. 5. Focusing on my recovery. That’s it. There’s no secret sauce or formula. It’s simply doing what you’re supposed to do consistently and making it a non negotiable habit. Once you start to see progress it becomes addicting and you begin to love the process. If you wait until you “get there” you’re going to miss out on the real fun and journey. I’m going to be documenting the entire year with the core of the content I produce and release be to educate you guys on what I am doing in fun creative ways. I don’t want this to be a year of, “watch me do it.” I’d rather it be a, “here, do it with me.” Which is why all my workout plans and meal guides are available for download on my website. Simply pick a program that fits your goals, download, follow along and repeat. And if you want to take it a step further and personally get trained by me 1-on-1, bet on yourself and Apply for coaching while on the site. You know you’re going to upgrade to a new phone this year. Might as well get a REAL upgrade and upgrade your body and mind. You deserve it. ⚔️

FOUSEY

33,321 просмотров • 5 месяцев назад

FLEX TALK X JOONGDUNK #Flex1045xDareYouToDeath #จุงดัง #JoongDunk : what should we talk about? 🌞Dunk spoke first : you want to say thank you - apologize or tell something 🌻 thank you so much, ter 🌞hey quickly! : say how quick he is really waiting to hear it 🌻 thank you so much for traveling this long journey with me 4 years already - thank you for always sharing everything, saying if something isn’t okay and i’ll also say it back: “thank you for understanding each other - knowing what each person likes and doesn’t like”. thank you for holding hands and going forward together i hope in the future i’ll still see your face - i want to have you by my side walking this path together continuously 🌻hank you truly let me hold your hand a bit—not for anything just the air is cold, 🌻 thank you so much for coming this far together - it’s hard to put into words but all i really want to say is thank you 🌻and i want to apologize too - sorry na krub if i ever did something you didn’t like without realizing it sometimes i may think in only one way about certain things sometimes i think too simply - sorry and thank you so much for understanding me : so cute, there’s the word “thank you” about 25 times 🌻honestly there’s no other word just “thank you” especially lately thank you for understanding each other more i’ll say it – this year is the year where the two of us JoongDunk understand each other the most since we started working together 🌞i don’t know where to start but it’s okay i’ll start with a “thank you” because i believe “thank you” is the biggest word right now . the biggest like thank you for still having each other today. thank you for everything we’ve been through – good days and bad days –but thank you for still being together. just say thank you for still being here because sometimes i didn’t think we’d get through it but we did 🌻we’ve made it 🌞 i didn’t think we’d make it but in the end we did. thank you for everything that has kept us together today. thank you for… patience with each other works too. because as humans we all have strengths and weaknesses but we keep learning from each other. this year i feel like i know you better than last year and i believe that next year we’ll want to know each other even more 🌻 honestly i just want to add a little… like being able to be completely myself i mean i’ve never not been myself with him and it’s okay because we already know each other inside out 🌞 it’s not just that we accept each other but that we understand each other 🌻 understand each other more 🌞sorry for the days i didn’t understand you really didn’t understand at all and sorry if sometimes for the hurtful things i once said.. sorry for sometimes saying things i didn’t want you to hear 🌻 i understand - it’s okay we can start again always
7:04

FLEX TALK X JOONGDUNK #Flex1045xDareYouToDeath #จุงดัง #JoongDunk : what should we talk about? 🌞Dunk spoke first : you want to say thank you - apologize or tell something 🌻 thank you so much, ter 🌞hey quickly! : say how quick he is really waiting to hear it 🌻 thank you so much for traveling this long journey with me 4 years already - thank you for always sharing everything, saying if something isn’t okay and i’ll also say it back: “thank you for understanding each other - knowing what each person likes and doesn’t like”. thank you for holding hands and going forward together i hope in the future i’ll still see your face - i want to have you by my side walking this path together continuously 🌻hank you truly let me hold your hand a bit—not for anything just the air is cold, 🌻 thank you so much for coming this far together - it’s hard to put into words but all i really want to say is thank you 🌻and i want to apologize too - sorry na krub if i ever did something you didn’t like without realizing it sometimes i may think in only one way about certain things sometimes i think too simply - sorry and thank you so much for understanding me : so cute, there’s the word “thank you” about 25 times 🌻honestly there’s no other word just “thank you” especially lately thank you for understanding each other more i’ll say it – this year is the year where the two of us JoongDunk understand each other the most since we started working together 🌞i don’t know where to start but it’s okay i’ll start with a “thank you” because i believe “thank you” is the biggest word right now . the biggest like thank you for still having each other today. thank you for everything we’ve been through – good days and bad days –but thank you for still being together. just say thank you for still being here because sometimes i didn’t think we’d get through it but we did 🌻we’ve made it 🌞 i didn’t think we’d make it but in the end we did. thank you for everything that has kept us together today. thank you for… patience with each other works too. because as humans we all have strengths and weaknesses but we keep learning from each other. this year i feel like i know you better than last year and i believe that next year we’ll want to know each other even more 🌻 honestly i just want to add a little… like being able to be completely myself i mean i’ve never not been myself with him and it’s okay because we already know each other inside out 🌞 it’s not just that we accept each other but that we understand each other 🌻 understand each other more 🌞sorry for the days i didn’t understand you really didn’t understand at all and sorry if sometimes for the hurtful things i once said.. sorry for sometimes saying things i didn’t want you to hear 🌻 i understand - it’s okay we can start again always

🇻🇳Jaidee’s aunt Bamnie🐣

73,230 просмотров • 6 месяцев назад

1/3 Message: "I found love thanks to your participation in the show. Brazil–France. It was the most beautiful encounter of my life. We each followed you from our own country, in our respective time zones, and then it all became reality. We visited each other's countries, our relationship was perfect, but in the end distance got the better of our love story. We'll always cherish our most beautiful memories. It's incredible to think that your existence has been the beginning of so many stories. So... thank you, Zeudi." Zeudi: "First of all, that's such a sweet message. She's thanking me for a relationship that began, and even ended, that, in a way, I helped bring about. But she's still grateful for having experienced such a beautiful love story and all those emotions. So she's grateful to life for bringing her path together with the path of the girl she was with. And that's a really beautiful thing. It's lovely that she's grateful to me in some way, even though I didn't actually do anything, except maybe, unintentionally, put them on the same path, acting as an unconscious go-between. And I think that's a beautiful thing. I'm sorry that, unfortunately, the two of you broke up because of the distance. I mean, you really weren't living close to each other at all, so I understand. Sometimes, when you're in a long-distance relationship, especially in my case, with so many work commitments and everything else going on in your own country, it can be really difficult to coordinate your life with the life of the person you're with. Because the other person has the same situation too: their own life, their own commitments, in another country. So trying to weave your lives together isn't easy. Still, where there's a will, there's a way. In this case, though, the distance was obviously much greater—Brazil and France—and that's not easy. But honestly, I don't think it was only the distance. That's how I see it. Yes, distance plays a part, but if two people really want to make it work, they can. I've always believed that. Distance isn't a problem if there's already deep love, a strong desire to make it work, and the courage to truly live life. In my opinion, it all depends on how much that person means to you. I mean, what priority you give to love in your life. But one thing is important: your first priority should always be yourself. Then, after that, comes the other person. Because I believe that putting yourself first is what matters most. Distance isn't really a problem if there are genuinely good intentions and a sincere desire to make things work. I always say that a relationship isn't built on promises-it's built on what comes before them. I can't promise you anything, but I can be honest with you about my life, the circumstances I'm living in, what life is offering me right now, where I live, and the path I've chosen. And if our paths happen to meet despite those realities, then that's wonderful, provided the feelings are there too. If, at some point, our paths begin to drift apart, because anything can happen in life, you can never say never, then maybe it simply means there wasn't quite enough desire to stay together. At least, that's how I see it. Yes, distance is a challenge, especially when you're talking about Brazil and France, that's true. But it's not everything. Just think about people who went to war in the past, or even today, probably, they would only see the person they loved again after a very, very long time, and yet that bond was still there. So love is certainly something you build over time, but I also think you have to have genuine feelings. Love is fifty-fifty: it's both what you feel and what you build together with the other person. In my opinion, distance wasn't the main reason the two of you broke up. That's what I think, anyway. Of course, I don't want to imply anything or make assumptions, but... #zeudiners
14:10

1/3 Message: "I found love thanks to your participation in the show. Brazil–France. It was the most beautiful encounter of my life. We each followed you from our own country, in our respective time zones, and then it all became reality. We visited each other's countries, our relationship was perfect, but in the end distance got the better of our love story. We'll always cherish our most beautiful memories. It's incredible to think that your existence has been the beginning of so many stories. So... thank you, Zeudi." Zeudi: "First of all, that's such a sweet message. She's thanking me for a relationship that began, and even ended, that, in a way, I helped bring about. But she's still grateful for having experienced such a beautiful love story and all those emotions. So she's grateful to life for bringing her path together with the path of the girl she was with. And that's a really beautiful thing. It's lovely that she's grateful to me in some way, even though I didn't actually do anything, except maybe, unintentionally, put them on the same path, acting as an unconscious go-between. And I think that's a beautiful thing. I'm sorry that, unfortunately, the two of you broke up because of the distance. I mean, you really weren't living close to each other at all, so I understand. Sometimes, when you're in a long-distance relationship, especially in my case, with so many work commitments and everything else going on in your own country, it can be really difficult to coordinate your life with the life of the person you're with. Because the other person has the same situation too: their own life, their own commitments, in another country. So trying to weave your lives together isn't easy. Still, where there's a will, there's a way. In this case, though, the distance was obviously much greater—Brazil and France—and that's not easy. But honestly, I don't think it was only the distance. That's how I see it. Yes, distance plays a part, but if two people really want to make it work, they can. I've always believed that. Distance isn't a problem if there's already deep love, a strong desire to make it work, and the courage to truly live life. In my opinion, it all depends on how much that person means to you. I mean, what priority you give to love in your life. But one thing is important: your first priority should always be yourself. Then, after that, comes the other person. Because I believe that putting yourself first is what matters most. Distance isn't really a problem if there are genuinely good intentions and a sincere desire to make things work. I always say that a relationship isn't built on promises-it's built on what comes before them. I can't promise you anything, but I can be honest with you about my life, the circumstances I'm living in, what life is offering me right now, where I live, and the path I've chosen. And if our paths happen to meet despite those realities, then that's wonderful, provided the feelings are there too. If, at some point, our paths begin to drift apart, because anything can happen in life, you can never say never, then maybe it simply means there wasn't quite enough desire to stay together. At least, that's how I see it. Yes, distance is a challenge, especially when you're talking about Brazil and France, that's true. But it's not everything. Just think about people who went to war in the past, or even today, probably, they would only see the person they loved again after a very, very long time, and yet that bond was still there. So love is certainly something you build over time, but I also think you have to have genuine feelings. Love is fifty-fifty: it's both what you feel and what you build together with the other person. In my opinion, distance wasn't the main reason the two of you broke up. That's what I think, anyway. Of course, I don't want to imply anything or make assumptions, but... #zeudiners

monika

18,015 просмотров • 11 дней назад

Dear Friend, I wrote this book for you. For the past year, I have labored to create a product that will help you learn and master SQL. I have been there. I have felt the frustration of trying to learn SQL and not knowing where to begin. I have lived through the struggle of setting up a platform to run SQL queries. Most platforms require sign-ups and logins that create a headache for learners. I also know the challenge of finding proper SQL exercises that mirror the real-world experience of a data analyst. Yes, I have been in your shoes. That’s why I created SQL Essentials for Data Analysis: A 50-Day Hands-on Challenge Book (Go From Beginner to Pro). Yes, to give you a clear, practical path from beginner to confident SQL user. ✅Why SQL Still Matters You may be wondering if SQL still matters in 2025. The answer: it has never mattered more. SQL is the lingua franca of data. Data still lives in databases, and the only language it truly understands is SQL. Think about it, even in Python, SQL is there. You’ve probably heard about the powerful pandas library. Guess what? It also has some SQL. And don’t get me started on BigQuery, Tableau, Power BI, and Databricks; the answer is the same: they all rely on SQL. SQL is the big shadow that hovers over everything data. This is why learning SQL is a must for data analysts, engineers, scientists, and anyone working with data. SQL connects everything: exploration, extraction, transformation, modeling, validation, and reporting. ✅Why I Wrote This Book Dear friend, I wanted to create a resource that gives you everything you need to learn SQL for data analysis. Quite often, resources are scattered across different places. You might learn theory in one place, search for datasets in another, and hunt for questions somewhere else. More often than not, the only place you can tackle SQL challenges is online. But online platforms usually focus on syntax and don’t reflect the messiness of real-world data. I wrote this book to give you the best of both worlds: theory and practice. I don’t want you to be worrying about where to find resources. I want you to focus only on learning SQL. If you are new to SQL or need a refresher on the fundamentals, Part 1 of the book has you covered. If you are looking for practice, Part 2 is 49 days of hands-on SQL challenges designed to mirror real-world tasks. Each day in the book is designed to feel like a mini project, rather than isolated exercises. Take Day 15: Standardize Climbers Data, for example: On this day, you’re not just writing a single query; you’re working with a dataset from start to finish. By combining these tasks, you experience a full data preprocessing workflow, just like a real project. You get to practice loading, transforming, cleaning, and validating data, all in one challenge. This approach makes every day a hands-on project, not just an isolated query. You’re learning how SQL is used in real-world scenarios, not just memorizing syntax. By the end of each day, you’ve solved a problem that feels meaningful and practical: yes, something that mirrors data analysts’ and engineers’ work in real life. In this book I use SQLite. I chose SQLite because it’s simple, lightweight, and runs on any system without complicated setups or cloud accounts. You don’t need to worry about complex configurations. SQLite allows you to focus entirely on learning SQL concepts, queries, and logic without distractions. You will just have to import it. I also structured the book for use in Jupyter or Google Colab notebooks. These are playgrounds for data analysts, engineers, and scientists. These environments are interactive and flexible. They let you run queries, visualize results, and experiment in real time. Using notebooks ensures that you can practice SQL while documenting your work and learning at your own pace, all in one place. No need for sign-ups. ✅Why 50 Days? I chose 50 days intentionally. Learning SQL isn’t a sprint; it’s a habit. You can’t truly master a language by cramming a few queries in one sitting. 50 days creates a commitment. You attach yourself to a goal, a tangible outcome. Every day is a small win, a step forward, and by the end of the journey, you’ve transformed your understanding of SQL. By spreading the learning over 50 days, you build momentum, consistency, and confidence. Think of it like training for a marathon. You don’t run 26 miles on the first day. You run a little each day, gradually building strength, endurance, and skill. By the end of the 50 days, you’ll have tackled a wide range of SQL tasks: from simple filtering to window functions, date operations, joins, and performance tuning. You’ll have not just learned SQL but truly internalized it. The goal isn’t to overwhelm you. It’s to give you a structured, achievable path that fits into your daily routine, so learning SQL becomes natural, steady, and rewarding. Even if you don’t finish within 50 days, the 50-day structure gives you a rhythm, a habit, and a sense of accomplishment. The kind of outcome that sticks long after the book is finished. In summary, I wrote the book to address these pain points: 🔶Not knowing where to start: The book gives you a clear roadmap that guides you day by day. 🔶Too much theory, not enough practice: Reading about SQL is not the same as doing SQL. This book includes hands-on challenges that mirror real-world scenarios, so you’re not just memorizing commands; you’re learning to think like a data analyst. 🔶Complex setup: Many learners get stuck setting up databases or configuring environments. You will not worry about complex setups; everything runs in SQLite3 inside Jupyter Notebook, so you start immediately. 🔶Disconnected learning: The challenges mirror real-world analytics problems. Every day here is like a mini project, giving you the experience of exploring, cleaning, transforming, and analyzing data ✅What I ask of You I wrote this book for you because I want you to succeed, but books alone don’t create mastery; your effort does. I have provided the tools. All I ask is that you show up every day. Even if it’s just 20–30 minutes, take the challenge seriously. Tackle the problems, experiment with your queries, make mistakes, and fix them. That’s how real learning happens. I also ask that you trust the process. The book is designed to guide you from beginner to confident SQL user, step by step. Some days will feel "easy" and others "hard." Stay the course, and by the end, you’ll see how all the pieces fit together. Finally, I ask that you bring curiosity and persistence. SQL is a language of logic and structure, but it’s also a language of insight. The more you explore, the more patterns you’ll discover, and the more confident you’ll become in solving real-world problems. Don’t be scared to experiment. If you commit to this, I promise you’ll finish 50 days with more than just knowledge. You’ll have the skills, confidence, and habit of thinking like a data analyst. To make starting even easier, as a subscriber to this newsletter, I’m giving you an exclusive 35% launch discount. You can grab your copy today and start the 50-day journey at a reduced price. Grab SQL Essentials for Data Analysis here: I can’t wait to hear about your progress, the insights you uncover, and the confidence you gain along the way. If you have any questions, feel free to reach out to me or post them in the comments section. Let’s start this journey together: one challenge, one query, one day at a time. Warmly, Benjamin PS. Please repost.
2:03

Dear Friend, I wrote this book for you. For the past year, I have labored to create a product that will help you learn and master SQL. I have been there. I have felt the frustration of trying to learn SQL and not knowing where to begin. I have lived through the struggle of setting up a platform to run SQL queries. Most platforms require sign-ups and logins that create a headache for learners. I also know the challenge of finding proper SQL exercises that mirror the real-world experience of a data analyst. Yes, I have been in your shoes. That’s why I created SQL Essentials for Data Analysis: A 50-Day Hands-on Challenge Book (Go From Beginner to Pro). Yes, to give you a clear, practical path from beginner to confident SQL user. ✅Why SQL Still Matters You may be wondering if SQL still matters in 2025. The answer: it has never mattered more. SQL is the lingua franca of data. Data still lives in databases, and the only language it truly understands is SQL. Think about it, even in Python, SQL is there. You’ve probably heard about the powerful pandas library. Guess what? It also has some SQL. And don’t get me started on BigQuery, Tableau, Power BI, and Databricks; the answer is the same: they all rely on SQL. SQL is the big shadow that hovers over everything data. This is why learning SQL is a must for data analysts, engineers, scientists, and anyone working with data. SQL connects everything: exploration, extraction, transformation, modeling, validation, and reporting. ✅Why I Wrote This Book Dear friend, I wanted to create a resource that gives you everything you need to learn SQL for data analysis. Quite often, resources are scattered across different places. You might learn theory in one place, search for datasets in another, and hunt for questions somewhere else. More often than not, the only place you can tackle SQL challenges is online. But online platforms usually focus on syntax and don’t reflect the messiness of real-world data. I wrote this book to give you the best of both worlds: theory and practice. I don’t want you to be worrying about where to find resources. I want you to focus only on learning SQL. If you are new to SQL or need a refresher on the fundamentals, Part 1 of the book has you covered. If you are looking for practice, Part 2 is 49 days of hands-on SQL challenges designed to mirror real-world tasks. Each day in the book is designed to feel like a mini project, rather than isolated exercises. Take Day 15: Standardize Climbers Data, for example: On this day, you’re not just writing a single query; you’re working with a dataset from start to finish. By combining these tasks, you experience a full data preprocessing workflow, just like a real project. You get to practice loading, transforming, cleaning, and validating data, all in one challenge. This approach makes every day a hands-on project, not just an isolated query. You’re learning how SQL is used in real-world scenarios, not just memorizing syntax. By the end of each day, you’ve solved a problem that feels meaningful and practical: yes, something that mirrors data analysts’ and engineers’ work in real life. In this book I use SQLite. I chose SQLite because it’s simple, lightweight, and runs on any system without complicated setups or cloud accounts. You don’t need to worry about complex configurations. SQLite allows you to focus entirely on learning SQL concepts, queries, and logic without distractions. You will just have to import it. I also structured the book for use in Jupyter or Google Colab notebooks. These are playgrounds for data analysts, engineers, and scientists. These environments are interactive and flexible. They let you run queries, visualize results, and experiment in real time. Using notebooks ensures that you can practice SQL while documenting your work and learning at your own pace, all in one place. No need for sign-ups. ✅Why 50 Days? I chose 50 days intentionally. Learning SQL isn’t a sprint; it’s a habit. You can’t truly master a language by cramming a few queries in one sitting. 50 days creates a commitment. You attach yourself to a goal, a tangible outcome. Every day is a small win, a step forward, and by the end of the journey, you’ve transformed your understanding of SQL. By spreading the learning over 50 days, you build momentum, consistency, and confidence. Think of it like training for a marathon. You don’t run 26 miles on the first day. You run a little each day, gradually building strength, endurance, and skill. By the end of the 50 days, you’ll have tackled a wide range of SQL tasks: from simple filtering to window functions, date operations, joins, and performance tuning. You’ll have not just learned SQL but truly internalized it. The goal isn’t to overwhelm you. It’s to give you a structured, achievable path that fits into your daily routine, so learning SQL becomes natural, steady, and rewarding. Even if you don’t finish within 50 days, the 50-day structure gives you a rhythm, a habit, and a sense of accomplishment. The kind of outcome that sticks long after the book is finished. In summary, I wrote the book to address these pain points: 🔶Not knowing where to start: The book gives you a clear roadmap that guides you day by day. 🔶Too much theory, not enough practice: Reading about SQL is not the same as doing SQL. This book includes hands-on challenges that mirror real-world scenarios, so you’re not just memorizing commands; you’re learning to think like a data analyst. 🔶Complex setup: Many learners get stuck setting up databases or configuring environments. You will not worry about complex setups; everything runs in SQLite3 inside Jupyter Notebook, so you start immediately. 🔶Disconnected learning: The challenges mirror real-world analytics problems. Every day here is like a mini project, giving you the experience of exploring, cleaning, transforming, and analyzing data ✅What I ask of You I wrote this book for you because I want you to succeed, but books alone don’t create mastery; your effort does. I have provided the tools. All I ask is that you show up every day. Even if it’s just 20–30 minutes, take the challenge seriously. Tackle the problems, experiment with your queries, make mistakes, and fix them. That’s how real learning happens. I also ask that you trust the process. The book is designed to guide you from beginner to confident SQL user, step by step. Some days will feel "easy" and others "hard." Stay the course, and by the end, you’ll see how all the pieces fit together. Finally, I ask that you bring curiosity and persistence. SQL is a language of logic and structure, but it’s also a language of insight. The more you explore, the more patterns you’ll discover, and the more confident you’ll become in solving real-world problems. Don’t be scared to experiment. If you commit to this, I promise you’ll finish 50 days with more than just knowledge. You’ll have the skills, confidence, and habit of thinking like a data analyst. To make starting even easier, as a subscriber to this newsletter, I’m giving you an exclusive 35% launch discount. You can grab your copy today and start the 50-day journey at a reduced price. Grab SQL Essentials for Data Analysis here: I can’t wait to hear about your progress, the insights you uncover, and the confidence you gain along the way. If you have any questions, feel free to reach out to me or post them in the comments section. Let’s start this journey together: one challenge, one query, one day at a time. Warmly, Benjamin PS. Please repost.

Benjamin Bennett Alexander

16,883 просмотров • 9 месяцев назад

LEARN SPANISH QUICK huevones I think I have some credibility here, here’s some vids from my IG narrating at one of my jobsites; I run my company comms entirely in Spanish and probably speak an equal amount of English/Spanish in my day to day. I’m terrible compared to a native speaker but better than most gringos Here are some things that helped/help me, YMMV 1. Get your head right: -you have to adopt an extreme beginner’s mindset and be okay feeling and sounding like an idiot. You can’t learn without putting yourself out there, you won’t be able to rewire your brain otherwise 2. Related to point 1 - humor helps A TON. If you’re going to sound like an idiot, lean into it - you want people to bust your balls. Learn to joke and make people laugh (learning swear words and local idioms is a great way to do this) 3. Make it clear you want and welcome correction. Make it safe for people to make fun of you, repeatedly ask for feedback (“soy gringo menso, ayúdame por favor 🙏🏻”) 4. Once you lay that groundwork, here’s your first cheat code: pick a book like Harry Potter (something with a lot of dialogue) and get the physical book and audiobook. Carve out 15-30 mins/day to do the following: listen to 2-3 sentences, and then read the same segment OUT LOUD (en voz alta) and repeat. You’ll get a sense for where your accent needs tweaking. Pay attention to how your mouth feels: what shape does it take, what physical space do the words occupy etc, Do this every day, no excuses, no off days. Repetition breeds familiarity. 5. Find a practice buddy - if you’re single, dating apps are great for this (don’t cancel me for this, there’s no greater forcing function to modify behavior than romance) or if that’s not for you, use an online service to find a convo buddy (via WhatsApp/facetime). Again, you gotta put yourself out there and be ok sounding/feeling dumb. 6. Do an English “fast” and put yourself in an environment with lots of speaking opportunities (eg take a 1 week vacation to CDMX and sign up for a bunch of tours and events away from English speakers). 1 week minimum, ideally 2. No English means no English. No calling or texting back home and breaking your fast. That’ll get you started. You can’t learn to speak without speaking. Reading and listening, IMO, sit in a far distant second place in the learning hierarchy Other stuff that wasn’t around when I started learning but that seems promising to me: 1. Duolingo - just kidding, this doesn’t seem to help anyone 2. Instagram accounts - like Maddie’s Mundo - for me the key here would be verbally repeating the stuff you see in the videos, NOT passively consuming them. Just like the audiobook hack: watch a video, verbally mimic it, watch again, copy it again, repeat repeat repeat 3. AI - I’m seeing some AI products that seem to allow you to have interactive verbal conversations. Seems very promising I’ll post some links and stuff below. Any other tips? (Duolingo owl, please don’t come for me,” or my family, I harbor no ill feelings toward you)
0:18

LEARN SPANISH QUICK huevones I think I have some credibility here, here’s some vids from my IG narrating at one of my jobsites; I run my company comms entirely in Spanish and probably speak an equal amount of English/Spanish in my day to day. I’m terrible compared to a native speaker but better than most gringos Here are some things that helped/help me, YMMV 1. Get your head right: -you have to adopt an extreme beginner’s mindset and be okay feeling and sounding like an idiot. You can’t learn without putting yourself out there, you won’t be able to rewire your brain otherwise 2. Related to point 1 - humor helps A TON. If you’re going to sound like an idiot, lean into it - you want people to bust your balls. Learn to joke and make people laugh (learning swear words and local idioms is a great way to do this) 3. Make it clear you want and welcome correction. Make it safe for people to make fun of you, repeatedly ask for feedback (“soy gringo menso, ayúdame por favor 🙏🏻”) 4. Once you lay that groundwork, here’s your first cheat code: pick a book like Harry Potter (something with a lot of dialogue) and get the physical book and audiobook. Carve out 15-30 mins/day to do the following: listen to 2-3 sentences, and then read the same segment OUT LOUD (en voz alta) and repeat. You’ll get a sense for where your accent needs tweaking. Pay attention to how your mouth feels: what shape does it take, what physical space do the words occupy etc, Do this every day, no excuses, no off days. Repetition breeds familiarity. 5. Find a practice buddy - if you’re single, dating apps are great for this (don’t cancel me for this, there’s no greater forcing function to modify behavior than romance) or if that’s not for you, use an online service to find a convo buddy (via WhatsApp/facetime). Again, you gotta put yourself out there and be ok sounding/feeling dumb. 6. Do an English “fast” and put yourself in an environment with lots of speaking opportunities (eg take a 1 week vacation to CDMX and sign up for a bunch of tours and events away from English speakers). 1 week minimum, ideally 2. No English means no English. No calling or texting back home and breaking your fast. That’ll get you started. You can’t learn to speak without speaking. Reading and listening, IMO, sit in a far distant second place in the learning hierarchy Other stuff that wasn’t around when I started learning but that seems promising to me: 1. Duolingo - just kidding, this doesn’t seem to help anyone 2. Instagram accounts - like Maddie’s Mundo - for me the key here would be verbally repeating the stuff you see in the videos, NOT passively consuming them. Just like the audiobook hack: watch a video, verbally mimic it, watch again, copy it again, repeat repeat repeat 3. AI - I’m seeing some AI products that seem to allow you to have interactive verbal conversations. Seems very promising I’ll post some links and stuff below. Any other tips? (Duolingo owl, please don’t come for me,” or my family, I harbor no ill feelings toward you)

jameson (big deck energy)

24,578 просмотров • 1 год назад

I think "follow your passion" is garbage advice. Here's why: I've started 80+ businesses. Entrepreneurship is my whole life. My hobby, my job, my family, all of it rolled into one. I am very passionate about all this, BUT... Most people don't know what their passion is. And the ones who think they do are usually wrong. Passion comes from the Latin word for suffering. It literally means suffering. So when someone tells you to follow your passion, what they should be saying is: "go find the thing you're willing to suffer for." Not the thing that feels amazing on a sunny Saturday when you have nowhere to be. Anyone can love that. I'm talking about the thing where you will eat crap for two years straight and keep showing up anyway. Where the bad days still feel better than a good day doing something else. Here's how to find it: 1/ Go to takeout .google .com right now. Export your YouTube watch history from the last 90 days. 2/ Drop it into ChatGPT and ask: "Show me the three obsessions hiding in here that I'd probably never want to admit to myself out loud." 3/ Then do the same thing with your Amazon order history. You can export a spreadsheet of every purchase you've ever made. 4/ Upload it and say: "Categorize my discretionary spending and tell me what I clearly care about based on where my money is actually going." 5/ Next, text five people who know you best and ask one question: "What do I not shut up about?" I promise the answers are going to show you a pattern. Three people will say some version of the same thing. That thing is pointing you at your obsession. 6/ Then think back to when you were 8 to 12 years old. Right before the world got its hands on you and told you what was useful and what was a waste of time. What did you do for hours that nobody had to ask you to do? There's almost a 0% chance that obsession completely went away. For me, it was setting traps and catching frogs and looking for animal tracks behind my house in Logan, Utah. That went dormant for decades but it's still there. Last thing, and this is what I really want you to remember here: 7/ Obsession isn't buried treasure you have to stumble across, It gets built. You start with a seed of interest. Then you get a little bit good at it. That feels great. So you do more. You get better. And somewhere in there, the interest turns into obsession. The passion follows the progress. It doesn't start the other way around. So stop asking yourself "what do I love?" Start asking "what am I willing to suffer for?" Find that and you found your obsession. And that's the only one that ever actually pays. --- Update: After filming this and buying the domain obsessionaudit .com (I couldnt help it), I vibecoded an actual "obsession audit" that helps you figure yours out. Totally free. check it out below.
1:17

I think "follow your passion" is garbage advice. Here's why: I've started 80+ businesses. Entrepreneurship is my whole life. My hobby, my job, my family, all of it rolled into one. I am very passionate about all this, BUT... Most people don't know what their passion is. And the ones who think they do are usually wrong. Passion comes from the Latin word for suffering. It literally means suffering. So when someone tells you to follow your passion, what they should be saying is: "go find the thing you're willing to suffer for." Not the thing that feels amazing on a sunny Saturday when you have nowhere to be. Anyone can love that. I'm talking about the thing where you will eat crap for two years straight and keep showing up anyway. Where the bad days still feel better than a good day doing something else. Here's how to find it: 1/ Go to takeout .google .com right now. Export your YouTube watch history from the last 90 days. 2/ Drop it into ChatGPT and ask: "Show me the three obsessions hiding in here that I'd probably never want to admit to myself out loud." 3/ Then do the same thing with your Amazon order history. You can export a spreadsheet of every purchase you've ever made. 4/ Upload it and say: "Categorize my discretionary spending and tell me what I clearly care about based on where my money is actually going." 5/ Next, text five people who know you best and ask one question: "What do I not shut up about?" I promise the answers are going to show you a pattern. Three people will say some version of the same thing. That thing is pointing you at your obsession. 6/ Then think back to when you were 8 to 12 years old. Right before the world got its hands on you and told you what was useful and what was a waste of time. What did you do for hours that nobody had to ask you to do? There's almost a 0% chance that obsession completely went away. For me, it was setting traps and catching frogs and looking for animal tracks behind my house in Logan, Utah. That went dormant for decades but it's still there. Last thing, and this is what I really want you to remember here: 7/ Obsession isn't buried treasure you have to stumble across, It gets built. You start with a seed of interest. Then you get a little bit good at it. That feels great. So you do more. You get better. And somewhere in there, the interest turns into obsession. The passion follows the progress. It doesn't start the other way around. So stop asking yourself "what do I love?" Start asking "what am I willing to suffer for?" Find that and you found your obsession. And that's the only one that ever actually pays. --- Update: After filming this and buying the domain obsessionaudit .com (I couldnt help it), I vibecoded an actual "obsession audit" that helps you figure yours out. Totally free. check it out below.

Chris Koerner

19,028 просмотров • 28 дней назад

15 YEARS OF TRADING ADVICE I started trading in 2011, and my first lesson was brutal but simple: trust the process and focus on getting better every day. My start was awful. Real-time trading was fast, chaotic, and unforgiving. I hesitated on entries, chased moves, and held losers far past my stop. I made the same mistakes over and over. Before long, I was at the back of my training class at Trillium Trading. Progress didn’t come from trading more — it came when I stepped back and built a framework for improvement: deliberate practice, structured review, and systemizing my work. I wasn’t making money yet, but my win rate and consistency were improving. That mattered. In 2012, I learned something that changed everything: most profits come from very few opportunities. I coined the “Broken Slot Machine” concept and drastically narrowed my focus to in-play stocks — names with exceptional volume, volatility, or fresh news. Cutting out noise was a turning point. I still trade this way today. 2013 was my breakthrough year. I stopped chasing complexity and built a small playbook of “easy money” trades — simple, repeatable setups with defined risk. A few mean-reversion plays. Small, consistent wins. Fewer unforced errors. That’s when my PNL finally stabilized and my confidence started compounding. In 2014, I nearly blew up my career. A fat-tail after-hours loss wiped out over $100K in minutes. That drawdown forced me to build strict drawdown protocols — daily, weekly, and monthly loss limits with zero exceptions. Those rules didn’t just save my career — they’ve saved countless others since. By 2015, I shifted my mindset away from obsessing over PNL and toward improving expected value every day — what I now call the Bobblehead Concept. Red days became feedback. Growth became the metric. That mindset carried me through the emotional swings of trading. In 2016, I learned how much environment matters. Trading isn’t purely an individual sport. Being surrounded by serious traders — sharing ideas, accountability, and lessons — accelerated growth faster than anything else. In 2017, I adopted the Daily Report Card habit. Daily reflection. One improvement at a time. Treating trading like a professional athlete reviewing game film. This single habit was foundational to everything that followed. In 2018, I stopped trying to be early. I learned to wait for the right side of the V — letting moves exhaust before entering. Risk dropped. Win rate rose. Size increased. Being right mattered more than being first. From 2019 onward, it was about 1% improvements, adaptability, and pressing size only when edge was extreme. 2020 rewarded preparation. After almost 10 years of trading, COVID hit and it was a day trader's dream market. Most traders scale linearly, but the real outlier performance comes from identifying when you have an A+ setup and absolutely maximizing it. Doing so allowed me to have my first year making over $10m in PNL. By 2021, my technical skills were dialed in. What mattered most was psychology and performance optimization. I realized that how I managed my mental game determined how consistently I could execute at the highest level. Once you have edge, your mental state is what determines how consistently you stick to your system and capture the opportunities in front of you. Strong mental game allows you to avoid FOMO, ragetrading, and other bad habits that leech our PNL. 2022 the markets slowed down and punished many that didn't adapt. I realized that survival in trading isn’t about always being aggressive—it’s about trading based on what the market requires of you. The best traders don’t try to force the market to fit them, they fit their trading to the market and evolve faster than everyone else. 2023 I started allocating more energy toward swing trading—holding positions for days rather than seconds or minutes. This, coupled with selling options premium, gave me the space to step back, zoom out, and build a more sustainable lifestyle. I was no longer glued to the screen 10 hours a day. It reminded me that trading is a means to an end. 2024, I pushed myself to go beyond stocks. I dove deeper into options, futures, and overnight trading. Each new product came with its own quirks, nuances, and edge opportunities. Learning these instruments wasn’t just about more tools—it was about building a truly diversified and adaptable trading approach that maximizes your expected value based on the situation. At the elite level, the more markets and products you open yourself up to, the more opportunities you have to profit and the more mediums you have to express your trade in the most effective way possible. Now at the end of 2025, after 15 years, the biggest lesson is this: There’s no finish line in this game. The best traders stay curious. They stay hungry. And no matter how good you get, if you’re going to stay relevant in markets, you need to always be learning. I'm excited to see what 2026 will bring and I wish you all nothing but health, happiness, and the success you all are looking for.
14:26

15 YEARS OF TRADING ADVICE I started trading in 2011, and my first lesson was brutal but simple: trust the process and focus on getting better every day. My start was awful. Real-time trading was fast, chaotic, and unforgiving. I hesitated on entries, chased moves, and held losers far past my stop. I made the same mistakes over and over. Before long, I was at the back of my training class at Trillium Trading. Progress didn’t come from trading more — it came when I stepped back and built a framework for improvement: deliberate practice, structured review, and systemizing my work. I wasn’t making money yet, but my win rate and consistency were improving. That mattered. In 2012, I learned something that changed everything: most profits come from very few opportunities. I coined the “Broken Slot Machine” concept and drastically narrowed my focus to in-play stocks — names with exceptional volume, volatility, or fresh news. Cutting out noise was a turning point. I still trade this way today. 2013 was my breakthrough year. I stopped chasing complexity and built a small playbook of “easy money” trades — simple, repeatable setups with defined risk. A few mean-reversion plays. Small, consistent wins. Fewer unforced errors. That’s when my PNL finally stabilized and my confidence started compounding. In 2014, I nearly blew up my career. A fat-tail after-hours loss wiped out over $100K in minutes. That drawdown forced me to build strict drawdown protocols — daily, weekly, and monthly loss limits with zero exceptions. Those rules didn’t just save my career — they’ve saved countless others since. By 2015, I shifted my mindset away from obsessing over PNL and toward improving expected value every day — what I now call the Bobblehead Concept. Red days became feedback. Growth became the metric. That mindset carried me through the emotional swings of trading. In 2016, I learned how much environment matters. Trading isn’t purely an individual sport. Being surrounded by serious traders — sharing ideas, accountability, and lessons — accelerated growth faster than anything else. In 2017, I adopted the Daily Report Card habit. Daily reflection. One improvement at a time. Treating trading like a professional athlete reviewing game film. This single habit was foundational to everything that followed. In 2018, I stopped trying to be early. I learned to wait for the right side of the V — letting moves exhaust before entering. Risk dropped. Win rate rose. Size increased. Being right mattered more than being first. From 2019 onward, it was about 1% improvements, adaptability, and pressing size only when edge was extreme. 2020 rewarded preparation. After almost 10 years of trading, COVID hit and it was a day trader's dream market. Most traders scale linearly, but the real outlier performance comes from identifying when you have an A+ setup and absolutely maximizing it. Doing so allowed me to have my first year making over $10m in PNL. By 2021, my technical skills were dialed in. What mattered most was psychology and performance optimization. I realized that how I managed my mental game determined how consistently I could execute at the highest level. Once you have edge, your mental state is what determines how consistently you stick to your system and capture the opportunities in front of you. Strong mental game allows you to avoid FOMO, ragetrading, and other bad habits that leech our PNL. 2022 the markets slowed down and punished many that didn't adapt. I realized that survival in trading isn’t about always being aggressive—it’s about trading based on what the market requires of you. The best traders don’t try to force the market to fit them, they fit their trading to the market and evolve faster than everyone else. 2023 I started allocating more energy toward swing trading—holding positions for days rather than seconds or minutes. This, coupled with selling options premium, gave me the space to step back, zoom out, and build a more sustainable lifestyle. I was no longer glued to the screen 10 hours a day. It reminded me that trading is a means to an end. 2024, I pushed myself to go beyond stocks. I dove deeper into options, futures, and overnight trading. Each new product came with its own quirks, nuances, and edge opportunities. Learning these instruments wasn’t just about more tools—it was about building a truly diversified and adaptable trading approach that maximizes your expected value based on the situation. At the elite level, the more markets and products you open yourself up to, the more opportunities you have to profit and the more mediums you have to express your trade in the most effective way possible. Now at the end of 2025, after 15 years, the biggest lesson is this: There’s no finish line in this game. The best traders stay curious. They stay hungry. And no matter how good you get, if you’re going to stay relevant in markets, you need to always be learning. I'm excited to see what 2026 will bring and I wish you all nothing but health, happiness, and the success you all are looking for.

Lance Breitstein 🇺🇸🌎

45,319 просмотров • 7 месяцев назад

Sharing My Journey Trading Memecoins on Solana (1 Year 4 Months In) I’ll also be doing a giveaway 0.5 SOL each to 3 lucky winners ( 48 hours ). The rules are simple: Repost and Share your trading experience on Solana (memecoins or utility coins) and tell me your biggest profit and biggest loss in the comment below. Alright, now it’s time for us to get back to the story. I wanna share my personal experience trading memecoins (and some utility plays) on Solana over the past 1 year and 4 months. Before that, I was pretty active on Ethereum since around 2020. So what made me switch to Solana ? It started when someone from my private group pointed out the potential of Solana, the speed, the low fees, and how early the ecosystem still felt at the time. Funny thing is, I actually heard about Solana when it was already at $80, but I didn’t really touch it until it hit around $100, and I started with 20 SOL as capital. It was sometime around February 2024 (don’t remember the exact date), when I first tried trading memecoins on Solana. Back then, wasn’t even popping yet, most devs were still launching manually. No fancy bots, no real token scanners, just pure risk. ( Correct me if I’m wrong about when first launched. ) Honestly, in the beginning, it was tough. New tokens popping up every second, rugs left and right, Solana was in hype mode, and everyone wanted to launch something. But by April, things started to click. I was finally making profits trading Solana coins, memecoins, lowcap utilities, all that. If I compare it to now, I’d say it was way easier back then to catch early entries. Not even exaggerating, 100x plays were way more common. I will put sneak peek of some of my PnL from my personal channel, Of course, it’s not as simple anymore with today’s market; Bundles everywhere, token farming systems, launch metas changing fast… Back then? It was cleaner. Simpler. Honestly, better. Through all this, I’ve always had one dream: To help people who are truly serious about learning the game. That’s why I started Bollish Research , a place for real ones to learn and grow in this space. From the very beginning of Bollish Academy until now, we’ve built the Bollish Research team through real work and honestly, quite a few people have been cut along the way. The older I get, the more I realize the value of staying low key… of building a tight circle and only letting the right people in. You can be open, honest, and real, but still know that not everyone deserves a seat at your table. I’ve come to realize this right now, all I want is to grind hard, make a lot of money, and make the people who’ve stood by me from day one proud. The ones who were there when I was nothing, all the way to who I am now. I wanna help people in need too, using the profits from my trading, because I’ve never had any intention of launching paid classes or any of that bullshit. So if you’re reading this, listen. Most of the time there is no support system, it's just you and your grind. So believe in yourself. Motivate yourself. Celebrate your small wins. Pray to God that you will make it. Don’t lose hope. Stay focused. Stay consistent. Be disciplined. If you wanna see my PnL, you can check it out below or you can join my Journey Channel ( ) Thanks for reading. I love you all
0:20

Sharing My Journey Trading Memecoins on Solana (1 Year 4 Months In) I’ll also be doing a giveaway 0.5 SOL each to 3 lucky winners ( 48 hours ). The rules are simple: Repost and Share your trading experience on Solana (memecoins or utility coins) and tell me your biggest profit and biggest loss in the comment below. Alright, now it’s time for us to get back to the story. I wanna share my personal experience trading memecoins (and some utility plays) on Solana over the past 1 year and 4 months. Before that, I was pretty active on Ethereum since around 2020. So what made me switch to Solana ? It started when someone from my private group pointed out the potential of Solana, the speed, the low fees, and how early the ecosystem still felt at the time. Funny thing is, I actually heard about Solana when it was already at $80, but I didn’t really touch it until it hit around $100, and I started with 20 SOL as capital. It was sometime around February 2024 (don’t remember the exact date), when I first tried trading memecoins on Solana. Back then, wasn’t even popping yet, most devs were still launching manually. No fancy bots, no real token scanners, just pure risk. ( Correct me if I’m wrong about when first launched. ) Honestly, in the beginning, it was tough. New tokens popping up every second, rugs left and right, Solana was in hype mode, and everyone wanted to launch something. But by April, things started to click. I was finally making profits trading Solana coins, memecoins, lowcap utilities, all that. If I compare it to now, I’d say it was way easier back then to catch early entries. Not even exaggerating, 100x plays were way more common. I will put sneak peek of some of my PnL from my personal channel, Of course, it’s not as simple anymore with today’s market; Bundles everywhere, token farming systems, launch metas changing fast… Back then? It was cleaner. Simpler. Honestly, better. Through all this, I’ve always had one dream: To help people who are truly serious about learning the game. That’s why I started Bollish Research , a place for real ones to learn and grow in this space. From the very beginning of Bollish Academy until now, we’ve built the Bollish Research team through real work and honestly, quite a few people have been cut along the way. The older I get, the more I realize the value of staying low key… of building a tight circle and only letting the right people in. You can be open, honest, and real, but still know that not everyone deserves a seat at your table. I’ve come to realize this right now, all I want is to grind hard, make a lot of money, and make the people who’ve stood by me from day one proud. The ones who were there when I was nothing, all the way to who I am now. I wanna help people in need too, using the profits from my trading, because I’ve never had any intention of launching paid classes or any of that bullshit. So if you’re reading this, listen. Most of the time there is no support system, it's just you and your grind. So believe in yourself. Motivate yourself. Celebrate your small wins. Pray to God that you will make it. Don’t lose hope. Stay focused. Stay consistent. Be disciplined. If you wanna see my PnL, you can check it out below or you can join my Journey Channel ( ) Thanks for reading. I love you all

Bollish

57,869 просмотров • 11 месяцев назад

MrBeast: "If you knew what I knew, you could get 10 million subscribers in six months" "Your videos suck. You think your videos are good, but they suck. They just do. And the sooner you learn how to make good, great videos that people actually want to watch, the sooner you'll get views." MrBeast shares his early reality: "When I was 14, I thought my videos were the best in the world. They weren't, they were terrible. To be successful, you kind of have to have a little bit of that ego where you think your content's great. But also, if you have sub-1,000 subscribers, there's a good probability your videos just suck. They just do." He explains what to do about it: "You need to make hundreds of videos. Improve something every time. And just get to the point where they don't suck. When you make good content, you'll blow up. It's not the algorithm. It's not anything. Most people who are in my position just made terrible videos, and that's okay. Because you've got to make a bunch of videos and improve over time to be great." MrBeast uses an analogy: "You don't just pick up a baseball and become an MLB-level athlete within a year. It takes many, many, many years. YouTube's kind of the same way." On analysis paralysis: "A lot of people get analysis paralysis. They'll sit there and plan their first video for three months. If you have zero videos on your channel, your first video is not gonna get views. Period. Your first 10 are not gonna get views. I can very confidently say that. So stop sitting there and thinking for months and months on end. Just get to work and start uploading." He gives the formula: "All you need to do is make 100 videos and improve something every time. Do that, and then on your 101st video, we'll start talking. Maybe you can get some views. But your first 100 are gonna suck." How to improve something each time: "The second video: put more effort into the script. The third one: learn a new editing trick. The fourth one: figure out a way to have better inflections in your voice. The fifth one: study a new thumbnail tip and implement it. The sixth one: figure out a new title. There's infinite ways. The coloring, the frame rate, the editing, the filming, the production, the jokes, the pacing, every little thing can be improved. There's literally no such thing as a perfect video." On the algorithm: "What YouTube wants is for people to click on a video and watch it. That's what it is at its core. By studying the algorithm, you'll learn that you're more studying human psychology. What do humans want to watch?" MrBeast shares a simple reframe: "Anytime you say the word 'algorithm,' just replace it with 'audience' and it works perfectly. 'The algorithm didn't like that video?' No, the audience didn't like that video. Literally, that's it. If people are clicking and watching, it gets promoted more. The algorithm just reflects what the people want." On titles: "Short, simple, and just so freaking interesting that you have to click. If someone reads it, are they like, do they have to watch it? Is it just so intrinsically interesting that it's gonna haunt them if they don't click?" He adds nuance: "Keep it below 50 characters. Above 50 characters, on certain devices it goes dot, dot, dot, and that's the worst thing because then people don't even know what they're clicking on." MrBeast shares the extremity principle: "The more extreme the opinion, typically the higher the click-through rate. 'Fiji water sucks', that'd do fine. But 'Fiji water is the worst water I've ever drank in my life', way more extreme, would do way better. But then you have to deliver. The more extreme you are, the more extreme you have to be in the video." On the first 5 seconds: "Before you film a video, what is the thumbnail? What is the title? Then what's the first 5 seconds? Then what's the first 30 seconds?" He explains why autoplay changed everything: "On YouTube now, videos automatically play. So many people don't even see the thumbnail because it autoplays so quickly. The thumbnail is irrelevant for them. I have to visually convince you to click on the video in the first 5 seconds. Before, the hook was important because you had to convince people to watch. Now you have to convince people to click and watch at the same time, with the first 5 seconds." On matching expectations: "Your title and thumbnail set expectations. At the very beginning of the video, to minimize drop-off, you want to assure them that those expectations are being met. If you click on a video called 'Tether is a scam' and at the very beginning, he starts talking about literally anything else, you're like, 'Oh, this is BS. This isn't what I clicked on.' But if at the very start you go, 'Tether is a scam and I'm gonna teach you why,' then it's like, okay, you match the expectations. Then you want to exceed them." He emphasizes the importance: "The thing people undervalue the most is literally the first 10 seconds of the video. That 15% difference in viewership between losing 35% of viewers in the first 30 seconds versus losing 20%, that really does make the difference between 2 million views and 10 million views. You just had a more strategic intro that hooked them." On removing dull moments: "You basically want to remove every dull moment. Find the 10 most critical people you know, make them watch the video, and just roast it. If I talk to a camera for 10 seconds without a cut, a lot of people will get bored. Having a B-cam and C-cam three seconds in, cutting to a different angle, now it's more interesting even though it's essentially the same thing." On keeping viewers watching: "Give them why they clicked. Tell them why they should watch. Then just stick on topic. That right there isn't even super complex, but I would already put you in the upper echelon of YouTube. A lot of people drag it out. It's like, 'I'm going to eat $100 ice cream, but first...' and then it's them birthday shopping for their mom. That's not why I came here." On quality over quantity: "It's much easier to get 5 million views on one video than 50,000 views on 100 videos. A lot of small YouTubers just post videos that aren't bad but aren't great, and none of them ever pop off, so they never get an audience. It might be better to upload half or a third or even a fifth of the videos, but make the videos you upload so freaking good that the algorithm has to promote it." He warns against the consistency trap: "When you set a consistent schedule and you're constantly having to upload videos that aren't as good as you'd like because you gotta hit 'Oh, this Monday I said I'd upload', that's a dangerous trap. The viewers notice the quality isn't as good and it makes them less likely to watch. I think it hurts your longevity." On the real metric that matters: "A big thing that everyone underestimates, what was your experience with your last video? If people loved the last video of yours that they watched, they're more likely to watch your next one. When people watch your video, you don't want them to go, 'Okay, that was good, but that's enough of you for the day.' What you want is them to go, 'Holy crap, that was crazy! Oh my god, what's that?' and they watch 10 videos. That's how you get high view counts. People watch 10 videos, not one." On thumbnails: "You want it to be simple. When they're scrolling, you want them to instantly understand what you're conveying and feel some type of emotion. Make it so interesting, or spike their curiosity so much, that if they don't click it, they'll wonder before they go to bed what happened?" He gives an example: "If you uploaded 'I rode a skateboard with 1,000 other people on it', and people are falling off the side, it's about to go off a big ramp if you don't click that, you're gonna be so curious. Later in the day, when you're daydreaming, you'll think, 'What happened to those 1,000 people on that skateboard?' That's the mindset you should have when making thumbnails." On knowledge being the only barrier: "It's all knowledge. It really is. I could start a new channel tomorrow without using my face or my voice, without ever promoting it, and in six months have 20 million subscribers. I just could. It's purely knowledge. If you knew what I knew, you could get 10 million subscribers no matter where you are right now within six months." He addresses the skeptics: "90% of the people watching don't agree with that. Everyone has excuses. 'Nah, YouTube just doesn't work like that, Jimmy.' But I mentor a lot of people. I see it all the time. It is possible. It is simply knowledge. The second you accept that it is knowledge and you start your journey of learning figuring out what makes a good video, what does my audience want, how can I elevate and then you take that knowledge and just assume 'I will never understand what the perfect video is' and every single day be devoted to learning and improving as much as possible there you go." On money not being the barrier: "There are tons of viral ideas that don't require money. It does not require money to go viral. One of my most-viewed videos was spending 24 hours in a desert, we just grabbed a tent and some stuff and went to the desert. It got 60-70 million views. People say, 'I could be MrBeast if I had money.' A, I didn't start off with money; I was poor, I had no money. It took me seven years just to buy a camera saving up from YouTube. And B, some of our most-viewed videos literally anyone can do." On why no one will outwork him: "No one's ever gonna do what I do better than me. It's just not humanly possible. I reinvest every penny I make. I work every hour I'm awake. I devote every atom in my brain to solving this. I hire the best people on the planet. I've been doing this for 14 years. And I think in decades, not years. I'm gonna be doing this for another 20-30 years. If I thought someone was doing better than me, I'd just start sleeping less so I could work even more." But he doesn't recommend it: "I don't have a life. I don't have work-life balance. My personality, my soul, my being is making the best videos possible. That is why I exist on this planet. And I don't recommend it. You should have work-life balance. You should not devote your entire life to this one thing. I have a mental breakdown every other week because I push myself so hard. I don't recommend it." The only question that matters: "Subscribers don't matter. Views don't matter. I mean, they do. But everything you want as a creator comes from making the best videos possible and thumbnails. The video part's the hard part. Ask: 'How can I make my videos better?' Do that every single day for years. And then you'll probably get views."
18:41

MrBeast: "If you knew what I knew, you could get 10 million subscribers in six months" "Your videos suck. You think your videos are good, but they suck. They just do. And the sooner you learn how to make good, great videos that people actually want to watch, the sooner you'll get views." MrBeast shares his early reality: "When I was 14, I thought my videos were the best in the world. They weren't, they were terrible. To be successful, you kind of have to have a little bit of that ego where you think your content's great. But also, if you have sub-1,000 subscribers, there's a good probability your videos just suck. They just do." He explains what to do about it: "You need to make hundreds of videos. Improve something every time. And just get to the point where they don't suck. When you make good content, you'll blow up. It's not the algorithm. It's not anything. Most people who are in my position just made terrible videos, and that's okay. Because you've got to make a bunch of videos and improve over time to be great." MrBeast uses an analogy: "You don't just pick up a baseball and become an MLB-level athlete within a year. It takes many, many, many years. YouTube's kind of the same way." On analysis paralysis: "A lot of people get analysis paralysis. They'll sit there and plan their first video for three months. If you have zero videos on your channel, your first video is not gonna get views. Period. Your first 10 are not gonna get views. I can very confidently say that. So stop sitting there and thinking for months and months on end. Just get to work and start uploading." He gives the formula: "All you need to do is make 100 videos and improve something every time. Do that, and then on your 101st video, we'll start talking. Maybe you can get some views. But your first 100 are gonna suck." How to improve something each time: "The second video: put more effort into the script. The third one: learn a new editing trick. The fourth one: figure out a way to have better inflections in your voice. The fifth one: study a new thumbnail tip and implement it. The sixth one: figure out a new title. There's infinite ways. The coloring, the frame rate, the editing, the filming, the production, the jokes, the pacing, every little thing can be improved. There's literally no such thing as a perfect video." On the algorithm: "What YouTube wants is for people to click on a video and watch it. That's what it is at its core. By studying the algorithm, you'll learn that you're more studying human psychology. What do humans want to watch?" MrBeast shares a simple reframe: "Anytime you say the word 'algorithm,' just replace it with 'audience' and it works perfectly. 'The algorithm didn't like that video?' No, the audience didn't like that video. Literally, that's it. If people are clicking and watching, it gets promoted more. The algorithm just reflects what the people want." On titles: "Short, simple, and just so freaking interesting that you have to click. If someone reads it, are they like, do they have to watch it? Is it just so intrinsically interesting that it's gonna haunt them if they don't click?" He adds nuance: "Keep it below 50 characters. Above 50 characters, on certain devices it goes dot, dot, dot, and that's the worst thing because then people don't even know what they're clicking on." MrBeast shares the extremity principle: "The more extreme the opinion, typically the higher the click-through rate. 'Fiji water sucks', that'd do fine. But 'Fiji water is the worst water I've ever drank in my life', way more extreme, would do way better. But then you have to deliver. The more extreme you are, the more extreme you have to be in the video." On the first 5 seconds: "Before you film a video, what is the thumbnail? What is the title? Then what's the first 5 seconds? Then what's the first 30 seconds?" He explains why autoplay changed everything: "On YouTube now, videos automatically play. So many people don't even see the thumbnail because it autoplays so quickly. The thumbnail is irrelevant for them. I have to visually convince you to click on the video in the first 5 seconds. Before, the hook was important because you had to convince people to watch. Now you have to convince people to click and watch at the same time, with the first 5 seconds." On matching expectations: "Your title and thumbnail set expectations. At the very beginning of the video, to minimize drop-off, you want to assure them that those expectations are being met. If you click on a video called 'Tether is a scam' and at the very beginning, he starts talking about literally anything else, you're like, 'Oh, this is BS. This isn't what I clicked on.' But if at the very start you go, 'Tether is a scam and I'm gonna teach you why,' then it's like, okay, you match the expectations. Then you want to exceed them." He emphasizes the importance: "The thing people undervalue the most is literally the first 10 seconds of the video. That 15% difference in viewership between losing 35% of viewers in the first 30 seconds versus losing 20%, that really does make the difference between 2 million views and 10 million views. You just had a more strategic intro that hooked them." On removing dull moments: "You basically want to remove every dull moment. Find the 10 most critical people you know, make them watch the video, and just roast it. If I talk to a camera for 10 seconds without a cut, a lot of people will get bored. Having a B-cam and C-cam three seconds in, cutting to a different angle, now it's more interesting even though it's essentially the same thing." On keeping viewers watching: "Give them why they clicked. Tell them why they should watch. Then just stick on topic. That right there isn't even super complex, but I would already put you in the upper echelon of YouTube. A lot of people drag it out. It's like, 'I'm going to eat $100 ice cream, but first...' and then it's them birthday shopping for their mom. That's not why I came here." On quality over quantity: "It's much easier to get 5 million views on one video than 50,000 views on 100 videos. A lot of small YouTubers just post videos that aren't bad but aren't great, and none of them ever pop off, so they never get an audience. It might be better to upload half or a third or even a fifth of the videos, but make the videos you upload so freaking good that the algorithm has to promote it." He warns against the consistency trap: "When you set a consistent schedule and you're constantly having to upload videos that aren't as good as you'd like because you gotta hit 'Oh, this Monday I said I'd upload', that's a dangerous trap. The viewers notice the quality isn't as good and it makes them less likely to watch. I think it hurts your longevity." On the real metric that matters: "A big thing that everyone underestimates, what was your experience with your last video? If people loved the last video of yours that they watched, they're more likely to watch your next one. When people watch your video, you don't want them to go, 'Okay, that was good, but that's enough of you for the day.' What you want is them to go, 'Holy crap, that was crazy! Oh my god, what's that?' and they watch 10 videos. That's how you get high view counts. People watch 10 videos, not one." On thumbnails: "You want it to be simple. When they're scrolling, you want them to instantly understand what you're conveying and feel some type of emotion. Make it so interesting, or spike their curiosity so much, that if they don't click it, they'll wonder before they go to bed what happened?" He gives an example: "If you uploaded 'I rode a skateboard with 1,000 other people on it', and people are falling off the side, it's about to go off a big ramp if you don't click that, you're gonna be so curious. Later in the day, when you're daydreaming, you'll think, 'What happened to those 1,000 people on that skateboard?' That's the mindset you should have when making thumbnails." On knowledge being the only barrier: "It's all knowledge. It really is. I could start a new channel tomorrow without using my face or my voice, without ever promoting it, and in six months have 20 million subscribers. I just could. It's purely knowledge. If you knew what I knew, you could get 10 million subscribers no matter where you are right now within six months." He addresses the skeptics: "90% of the people watching don't agree with that. Everyone has excuses. 'Nah, YouTube just doesn't work like that, Jimmy.' But I mentor a lot of people. I see it all the time. It is possible. It is simply knowledge. The second you accept that it is knowledge and you start your journey of learning figuring out what makes a good video, what does my audience want, how can I elevate and then you take that knowledge and just assume 'I will never understand what the perfect video is' and every single day be devoted to learning and improving as much as possible there you go." On money not being the barrier: "There are tons of viral ideas that don't require money. It does not require money to go viral. One of my most-viewed videos was spending 24 hours in a desert, we just grabbed a tent and some stuff and went to the desert. It got 60-70 million views. People say, 'I could be MrBeast if I had money.' A, I didn't start off with money; I was poor, I had no money. It took me seven years just to buy a camera saving up from YouTube. And B, some of our most-viewed videos literally anyone can do." On why no one will outwork him: "No one's ever gonna do what I do better than me. It's just not humanly possible. I reinvest every penny I make. I work every hour I'm awake. I devote every atom in my brain to solving this. I hire the best people on the planet. I've been doing this for 14 years. And I think in decades, not years. I'm gonna be doing this for another 20-30 years. If I thought someone was doing better than me, I'd just start sleeping less so I could work even more." But he doesn't recommend it: "I don't have a life. I don't have work-life balance. My personality, my soul, my being is making the best videos possible. That is why I exist on this planet. And I don't recommend it. You should have work-life balance. You should not devote your entire life to this one thing. I have a mental breakdown every other week because I push myself so hard. I don't recommend it." The only question that matters: "Subscribers don't matter. Views don't matter. I mean, they do. But everything you want as a creator comes from making the best videos possible and thumbnails. The video part's the hard part. Ask: 'How can I make my videos better?' Do that every single day for years. And then you'll probably get views."

Jaynit

125,413 просмотров • 2 месяцев назад

#Donghae #동해 Fr0mm live 🐯: I have some work to do, so I’m about to head off now. This week’s listening party, it’s my first time trying a listening party. I’m really looking forward to it. Are you looking forward to it too? The listening party is where we all gather together and take some time to listen to the music. You’ve already seen the highlight medley for this album, right? Which one do you like? Should we listen together? “Rocket”, since we performed it at the Super Show encore, it should feel familiar, right? And since it’s familiar, you’ll be able to sing along well, right? I’ll be looking forward to that at the concert. “Race” is cool, right? It’s also a song I really like. Honestly, all the songs this time are good, right? Tell me honestly, if you don’t like something, just say you don’t. This is for you. Alright, let’s move to the next song. At the concert, you all have to do this together, okay? This is definitely a group sing-along. I intentionally added a lot of those parts in this album. Since you’re coming to the venue, I wanted to create parts where everyone can sing together. “Rocket” is like that, “Help” is like that, there are a lot of parts where you’ll need to join in. So I want it to feel like we’re creating the performance together. Okay? Let’s listen to the next one. So that Annie won’t wither, I’ll keep watering it, so it doesn’t fade. I’ll become your season, so that I can always be there for you. So you just have to become my flower. You have to sing this part too, I won’t sing here. “Beautiful flower” you know it, right? You’re looking forward to the concert, right? And also the listening party right now? Alright, next song. “Beautiful” is also a song I really, really like. I kept thinking it would be great to include it in this album. And I made it thinking you’d really love it when you hear the track. Right now, I’m reviewing the highlight medley visual film. We need moments like this too, right? And then, every October we always meet and have a birthday party, right? This will be the theme song for that. Among you today, there must be someone whose birthday it is. Happy birthday to you~ This is crazy, there’s not a single bad song. Even when I listen to it myself, it sounds so good. I’m really, really proud. And seeing you all like it this much, that means a lot. Alright, next, so we don’t miss anything This really feels like Donghae’s vibe, right? This is totally his emotional style. I really remember when I was making this song. I wondered, “Can I really do all of this?” And it was really cold back then while filming. My body kept shaking like this, it was so cold. I really like all of them. I worked hard on every single song. And finally, the last one: The reason I made “Good Day” is because I sincerely wanted to tell you to have a good day, every single day. And I made it thinking that when you listen to this song, it could be the moment you wake up each day. All of us, me included, there are times in life when we feel tired, struggle, and want to give up. I’ll talk more about it after the album is released. But whatever happens, I hope you never give up. You might feel down right now, or feel like giving up, whether it’s friendships, love, or anything at all. But don’t give up. Because I’m here, and you also have people around you who love you. And the sunlight will greet you again. So I hope you endure until the end. This album, really, is for you, and it contains a lot of things I wanted to say to you. So when it comes out, I hope you fully enjoy that time. Another reason I made this a full album is, these days, if you release a mini album, you can’t even listen for 30 minutes. It’s like 20-something minutes, right? Songs are getting shorter too. So I wanted you to spend a longer time enjoying music with this album. Music shows? Probably next week. Dress code for the concert? I’ll tell you a bit later. I’ll prepare a bit more and then let you know. Good night
0:47

#Donghae #동해 Fr0mm live 🐯: I have some work to do, so I’m about to head off now. This week’s listening party, it’s my first time trying a listening party. I’m really looking forward to it. Are you looking forward to it too? The listening party is where we all gather together and take some time to listen to the music. You’ve already seen the highlight medley for this album, right? Which one do you like? Should we listen together? “Rocket”, since we performed it at the Super Show encore, it should feel familiar, right? And since it’s familiar, you’ll be able to sing along well, right? I’ll be looking forward to that at the concert. “Race” is cool, right? It’s also a song I really like. Honestly, all the songs this time are good, right? Tell me honestly, if you don’t like something, just say you don’t. This is for you. Alright, let’s move to the next song. At the concert, you all have to do this together, okay? This is definitely a group sing-along. I intentionally added a lot of those parts in this album. Since you’re coming to the venue, I wanted to create parts where everyone can sing together. “Rocket” is like that, “Help” is like that, there are a lot of parts where you’ll need to join in. So I want it to feel like we’re creating the performance together. Okay? Let’s listen to the next one. So that Annie won’t wither, I’ll keep watering it, so it doesn’t fade. I’ll become your season, so that I can always be there for you. So you just have to become my flower. You have to sing this part too, I won’t sing here. “Beautiful flower” you know it, right? You’re looking forward to the concert, right? And also the listening party right now? Alright, next song. “Beautiful” is also a song I really, really like. I kept thinking it would be great to include it in this album. And I made it thinking you’d really love it when you hear the track. Right now, I’m reviewing the highlight medley visual film. We need moments like this too, right? And then, every October we always meet and have a birthday party, right? This will be the theme song for that. Among you today, there must be someone whose birthday it is. Happy birthday to you~ This is crazy, there’s not a single bad song. Even when I listen to it myself, it sounds so good. I’m really, really proud. And seeing you all like it this much, that means a lot. Alright, next, so we don’t miss anything This really feels like Donghae’s vibe, right? This is totally his emotional style. I really remember when I was making this song. I wondered, “Can I really do all of this?” And it was really cold back then while filming. My body kept shaking like this, it was so cold. I really like all of them. I worked hard on every single song. And finally, the last one: The reason I made “Good Day” is because I sincerely wanted to tell you to have a good day, every single day. And I made it thinking that when you listen to this song, it could be the moment you wake up each day. All of us, me included, there are times in life when we feel tired, struggle, and want to give up. I’ll talk more about it after the album is released. But whatever happens, I hope you never give up. You might feel down right now, or feel like giving up, whether it’s friendships, love, or anything at all. But don’t give up. Because I’m here, and you also have people around you who love you. And the sunlight will greet you again. So I hope you endure until the end. This album, really, is for you, and it contains a lot of things I wanted to say to you. So when it comes out, I hope you fully enjoy that time. Another reason I made this a full album is, these days, if you release a mini album, you can’t even listen for 30 minutes. It’s like 20-something minutes, right? Songs are getting shorter too. So I wanted you to spend a longer time enjoying music with this album. Music shows? Probably next week. Dress code for the concert? I’ll tell you a bit later. I’ll prepare a bit more and then let you know. Good night

𝗦𝗵𝗮𝗹𝗲🐯ALIVE🚀

12,622 просмотров • 3 месяцев назад

#lalinalena #ลีน่าลลินา 🎤: you’re girl who’s got a sweet tooth 🦋: honestly, I’m not addicted to sweet things, but I’m addicted to sweet/sugary drinks. I like to have everything from matcha, coffee, bubble tea, literally everything, but I’ll have it with 0 or 25 percent sweetness. So it’s not really that I have a sweet tooth, but it’s more that I have a thing for sweet, sugary drinks. 🎤: are there limits to how many each day? 🦋: if it’s coffee, I limit it to one cup a day, but if it’s tea/bubble tea, there’s no limit; I can drink endless cups all day. 🎤: what’s the most you’ve had? 🦋: oh, when I was doing the fanmeets I drank so many. I probably had like three, but I didn’t finish the whole cup, but I tasted all the different flavours. Yes, three cups a day. 🎤: how much do you like it to be this addicted to drinking tea? 🦋: to be honest, things like this aren’t really that healthy for us. You’ve got to workout regularly as well. But I feel that it’s something that I loved since I was a kid, so why should I give up on something that’s delicious, right? I just have to balance it out by working out or eating a little less, so I can have enough room for bubble tea. 🎤: do you think people will be following you with the same orders? 🦋: if it’s coffee, I’d recommend 0 percent sweetness but got to add honey. It’s got to have the honey aroma – coffee with honey is the best. If it’s matcha, it’s got to be coconut matcha. Having matcha with coconut water is incredibly delicious. It feels refreshing. As for iced tea, 25 percent sweetness, that’s also the same for bubble tea. 🎤: honestly, are you scared about gaining weight when you have it? 🦋: hmm, I feel that there are moments when I go ‘hey, how many cups have I had today? Will I gain weight?’ But I’m someone who’s pretty good at balancing things. So, for instance, if I had a drink that had milk in it, like earlier today. I’d then eat a salad for a meal instead. I just have to try and plan it in my head on how I’m going to eat and what the portions are going to be. 🎤: is this the secret behind looking good/ beautiful? 🦋: yes, I think everyone feel that to lose weight, be skinny, you have to cut all of these things out. But that’s not necessary. You just need to adjust your food intake. We need to know how to balance it. 🎤: does gaining weight after having it make you feel stressed? 🦋: recently, my weight hasn’t been going up, so I need to put on a little bit more weight. I don’t stress about it because I’ve found a middle ground that works for me, for the way I eat and the way I workout, that works for me. So I don’t stress about it. I just do what makes me happy and not be too fixated on eating because I love to eat delicious food. 🎤: and is miu similar to you? 🦋: yes, similar. Whenever I order something on set I’d also order for her too, and we’d both eat very similar things. We’d have the same 0 or 25 percent sweetness levels. 🎤: do you stop each other and say ‘that’s enough now’? 🦋: yes, sometimes. Nong would say ‘drink some water too’. Recently, I’ve been drinking more water.
2:58

#lalinalena #ลีน่าลลินา 🎤: you’re girl who’s got a sweet tooth 🦋: honestly, I’m not addicted to sweet things, but I’m addicted to sweet/sugary drinks. I like to have everything from matcha, coffee, bubble tea, literally everything, but I’ll have it with 0 or 25 percent sweetness. So it’s not really that I have a sweet tooth, but it’s more that I have a thing for sweet, sugary drinks. 🎤: are there limits to how many each day? 🦋: if it’s coffee, I limit it to one cup a day, but if it’s tea/bubble tea, there’s no limit; I can drink endless cups all day. 🎤: what’s the most you’ve had? 🦋: oh, when I was doing the fanmeets I drank so many. I probably had like three, but I didn’t finish the whole cup, but I tasted all the different flavours. Yes, three cups a day. 🎤: how much do you like it to be this addicted to drinking tea? 🦋: to be honest, things like this aren’t really that healthy for us. You’ve got to workout regularly as well. But I feel that it’s something that I loved since I was a kid, so why should I give up on something that’s delicious, right? I just have to balance it out by working out or eating a little less, so I can have enough room for bubble tea. 🎤: do you think people will be following you with the same orders? 🦋: if it’s coffee, I’d recommend 0 percent sweetness but got to add honey. It’s got to have the honey aroma – coffee with honey is the best. If it’s matcha, it’s got to be coconut matcha. Having matcha with coconut water is incredibly delicious. It feels refreshing. As for iced tea, 25 percent sweetness, that’s also the same for bubble tea. 🎤: honestly, are you scared about gaining weight when you have it? 🦋: hmm, I feel that there are moments when I go ‘hey, how many cups have I had today? Will I gain weight?’ But I’m someone who’s pretty good at balancing things. So, for instance, if I had a drink that had milk in it, like earlier today. I’d then eat a salad for a meal instead. I just have to try and plan it in my head on how I’m going to eat and what the portions are going to be. 🎤: is this the secret behind looking good/ beautiful? 🦋: yes, I think everyone feel that to lose weight, be skinny, you have to cut all of these things out. But that’s not necessary. You just need to adjust your food intake. We need to know how to balance it. 🎤: does gaining weight after having it make you feel stressed? 🦋: recently, my weight hasn’t been going up, so I need to put on a little bit more weight. I don’t stress about it because I’ve found a middle ground that works for me, for the way I eat and the way I workout, that works for me. So I don’t stress about it. I just do what makes me happy and not be too fixated on eating because I love to eat delicious food. 🎤: and is miu similar to you? 🦋: yes, similar. Whenever I order something on set I’d also order for her too, and we’d both eat very similar things. We’d have the same 0 or 25 percent sweetness levels. 🎤: do you stop each other and say ‘that’s enough now’? 🦋: yes, sometimes. Nong would say ‘drink some water too’. Recently, I’ve been drinking more water.

ᵖˡˢShez.

32,290 просмотров • 13 дней назад

🚨NAFO Please Read🚨You are not alone🚨 We are at a pivotal moment of Good VS Evil My story: So............. as one man, I have made little difference to help Ukraine, like the rest of us, I have done my part on Twitter working my NAFO 9-5 alongside my real world 9-5, donating when I can, fighting disinformation. Whilst trying to live a normal social life and trying to be a good family man and father, like many of us, son's, daughters, mothers, dad's grandad's and grandma's, aunties, uncles.... Normal people, not soldiors. And as one person, this hasn't been much. Not you or me. None of us, alone, have made a single difference. Our Story: You feel week... because your voice isn't loud enough, not enough people see or understand your anger and hatred for Russia and the fucking evils that they do. You feel frustrated because the people around you, such as your family and friends, don't understand why this fight is so important to you? You live in a foreign land to Ukraine, why is it your fight, why should you care, why does it bother you? There are no bombs dropping on your families when you sleep....... You go to work and you don't have to run to bomb shelters midday rather than taking lunch whilst getting coffee..... Who gives a fuck right? But you, NAFO. Have something inside yourself, Love, Compasion, Knowledge and Understanding. You do not live blindly. You can not look away from the fucking evilness of the Russian scumbag dictators. This is why you are not alone, and why we are all the same, and why this is a family. This is why we love and respect each other. We come from so many different countries, our countries used to hate each other and compete, we were in some ways racist in our misconceptions of each other, but Ukraine brought us together. through the devastation of our souls through the pain of seeing what Russia did and trying to do to the Ukrainian people every day, we realised, we are the same and we only speak different languages and eat different food. But inherently, we are human, we live to love the people we care about, and we can sympathise with people we do not now, people we have never met, and with a nation we have never been too..... because, we are human... anything else is inhumane..... anything else is despicable and disgusting and inexcusable. You cannot distinguish this from the start of World War 2. You cannot tell how this is not the same. When good people fail to do enough. And the devastation that followed. But we are here. Regardless of a belief that this would stop in Ukraine, which it won't. We know that just for this one country, this is too much, this is not okay. And that we will never fucking turn a blind eye. Every day we care, and we do small things, small things that multiply, and together we achieve big things. Together, we have been fucking fierce and mighty, a force to be reconned with. Something that cannot be stopped. We know within ourselves that we will never stop fighting and doing what we can. People may not understand us. But i'm reaching into my heart and telling you. What YOU do. YOU the person reading this. You have changed opinions. You have stopped at least one person believing Russian propaganda. YOU have saved at least one life, Atleast. Through your passion of being a good fucking human. You have made a difference in this world. Never underestimate the power of us. We have learned to love each other through the devastation in Ukraine, We have learned how important these people we never knew are to us. Never give up on them. Now, this is nothing, but I'm sure we all know there are people among us that do things that we cannot fathom or understand. The gods among us that started charities, and took physical action, we must always help them in any way we can. You have no fucking idea how much a $2 donation means to them, a £5 donation rather than buying a coffee, they turn our everday money into life saving money. The smaller donations are the backbone to many of these charities, they keep them going. You would not believe the power of many. Please donate and give what you can. If you cannot give, then I admire you more, if you struggle yourself, then it's more commendable to care about people across the world struggling in different ways rather than thinking about yourself. But one thing we can all do is share the cause we support. Give them exposure, and make them understand we believe in their causes. Remember, that in the future, when Ukraine is free and Russia is done. We can tell our children, our grandchildren........ That we did our part. And that we did, just a little and did what we could, but we never turned a blind eye, and we never looked away. My final and personal part. I want to say thank you to 桐生 信之助 for giving me constant amazing media. You have a great team. And I hope you understand that I wanted to use your material in some of my videos to give people hope. You seriously produce some amazing material with a very talented team that is putting out a truthful word in a sea of propaganda and hate. I have joined all the videos I have made so far everyone. And I hope this video as a whole gives you hope in the sheer power of Ukraine when it has its friends behind it. What it can do with our countries backing, and why it is so important. Ukraine will never give up, Ukraine will never surrender. And we should never give up on it. Never underestimate how much your support can multiple across many. Please enjoy this 19 Minutes and 21 seconds of sheer Ukrainian Power and Hope. People fighting for good, their families, and the right to simply call themselves Ukrainian. All footage and video here was filmed by braver people, i simply cut it into pieces and then put their work together and added music to it. Slava Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦 And glory to whatever country you are from, if you care too. We are not just Ukrainian or NAFO or NATO, we are fucking Human and this is what we do! #NAFO
19:21

🚨NAFO Please Read🚨You are not alone🚨 We are at a pivotal moment of Good VS Evil My story: So............. as one man, I have made little difference to help Ukraine, like the rest of us, I have done my part on Twitter working my NAFO 9-5 alongside my real world 9-5, donating when I can, fighting disinformation. Whilst trying to live a normal social life and trying to be a good family man and father, like many of us, son's, daughters, mothers, dad's grandad's and grandma's, aunties, uncles.... Normal people, not soldiors. And as one person, this hasn't been much. Not you or me. None of us, alone, have made a single difference. Our Story: You feel week... because your voice isn't loud enough, not enough people see or understand your anger and hatred for Russia and the fucking evils that they do. You feel frustrated because the people around you, such as your family and friends, don't understand why this fight is so important to you? You live in a foreign land to Ukraine, why is it your fight, why should you care, why does it bother you? There are no bombs dropping on your families when you sleep....... You go to work and you don't have to run to bomb shelters midday rather than taking lunch whilst getting coffee..... Who gives a fuck right? But you, NAFO. Have something inside yourself, Love, Compasion, Knowledge and Understanding. You do not live blindly. You can not look away from the fucking evilness of the Russian scumbag dictators. This is why you are not alone, and why we are all the same, and why this is a family. This is why we love and respect each other. We come from so many different countries, our countries used to hate each other and compete, we were in some ways racist in our misconceptions of each other, but Ukraine brought us together. through the devastation of our souls through the pain of seeing what Russia did and trying to do to the Ukrainian people every day, we realised, we are the same and we only speak different languages and eat different food. But inherently, we are human, we live to love the people we care about, and we can sympathise with people we do not now, people we have never met, and with a nation we have never been too..... because, we are human... anything else is inhumane..... anything else is despicable and disgusting and inexcusable. You cannot distinguish this from the start of World War 2. You cannot tell how this is not the same. When good people fail to do enough. And the devastation that followed. But we are here. Regardless of a belief that this would stop in Ukraine, which it won't. We know that just for this one country, this is too much, this is not okay. And that we will never fucking turn a blind eye. Every day we care, and we do small things, small things that multiply, and together we achieve big things. Together, we have been fucking fierce and mighty, a force to be reconned with. Something that cannot be stopped. We know within ourselves that we will never stop fighting and doing what we can. People may not understand us. But i'm reaching into my heart and telling you. What YOU do. YOU the person reading this. You have changed opinions. You have stopped at least one person believing Russian propaganda. YOU have saved at least one life, Atleast. Through your passion of being a good fucking human. You have made a difference in this world. Never underestimate the power of us. We have learned to love each other through the devastation in Ukraine, We have learned how important these people we never knew are to us. Never give up on them. Now, this is nothing, but I'm sure we all know there are people among us that do things that we cannot fathom or understand. The gods among us that started charities, and took physical action, we must always help them in any way we can. You have no fucking idea how much a $2 donation means to them, a £5 donation rather than buying a coffee, they turn our everday money into life saving money. The smaller donations are the backbone to many of these charities, they keep them going. You would not believe the power of many. Please donate and give what you can. If you cannot give, then I admire you more, if you struggle yourself, then it's more commendable to care about people across the world struggling in different ways rather than thinking about yourself. But one thing we can all do is share the cause we support. Give them exposure, and make them understand we believe in their causes. Remember, that in the future, when Ukraine is free and Russia is done. We can tell our children, our grandchildren........ That we did our part. And that we did, just a little and did what we could, but we never turned a blind eye, and we never looked away. My final and personal part. I want to say thank you to 桐生 信之助 for giving me constant amazing media. You have a great team. And I hope you understand that I wanted to use your material in some of my videos to give people hope. You seriously produce some amazing material with a very talented team that is putting out a truthful word in a sea of propaganda and hate. I have joined all the videos I have made so far everyone. And I hope this video as a whole gives you hope in the sheer power of Ukraine when it has its friends behind it. What it can do with our countries backing, and why it is so important. Ukraine will never give up, Ukraine will never surrender. And we should never give up on it. Never underestimate how much your support can multiple across many. Please enjoy this 19 Minutes and 21 seconds of sheer Ukrainian Power and Hope. People fighting for good, their families, and the right to simply call themselves Ukrainian. All footage and video here was filmed by braver people, i simply cut it into pieces and then put their work together and added music to it. Slava Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦 And glory to whatever country you are from, if you care too. We are not just Ukrainian or NAFO or NATO, we are fucking Human and this is what we do! #NAFO

Bricktop_NAFO

918,956 просмотров • 2 лет назад

Pioneers Build Up Society Good Example Global Pioneers, how are you doing? Today is Saturday. I feel very good. From yesterday, I started to change my routine. I don’t use my phone as often, because if we always use the phone, we cannot focus on our daily life. From the monk’s teaching about mindfulness, starting from the morning, I began to practice this, and I feel very good. When I wake up, I have more time. I do massage, clean my home—daily cleaning—do laundry, work out, practice yoga and meditation, and I also have time with my daughter. We go outside together. Actually, outside is very cold. The weather is around 20 degrees centigrade right now. It is about 6:20–6:30 in the evening, and you can see it is very beautiful outside. What I want to share with you is that it is very important to manage our daily life and our priorities. Right now, we really need to focus on our current life, not always put all our time on the phone. For me, before, I spent most of my time on the phone. I read a lot of information, I wrote a lot, and I answered many questions in the groups. But now, you may notice I didn’t post much these two days. This is not because I don’t care. It is because I am busy with my daily life and also spending family time with my daughter. And I think this is what we should pay attention for all pioneers as a good family member and society good example. Because for our GCV community and the Pi Network community, we have many pioneers—10 million, 20 million, 30 million, 40 million, 50 million, 60 million, even 70 million right now. Every pioneer has their own daily life. So how should we think about Pi Network and GCV? As I said before, GCV has already succeeded. But right now, what everyone is waiting for is the Pi Network full open success. How can we reach that? Actually, the infrastructure is ready. The technology is ready. GCV is ready. So what is next? I believe the Core Team is still working on compliance and regulation. That part is their responsibility. But for our community, what is most important is unity. Pioneers need to calm down and be patient. If you can participate in building GCV value or the ecosystem, that is very great. If you cannot, it is still okay. Please focus on your daily life and keep yourself healthy and positive. Being healthy, being happy, and having a good relationship with your family is very important. When your family supports you, they support you as a pioneer. And if you do very well as a good example in your family, maybe they will also join as pioneers. This is very important, because in this way we also get support from society to support Pi Network. Right now our goal is Pi Network success soon and long term safety. If you can, please try to repost our educational information and our activities. We have many activities. We have very good pioneers, great ambassadors, and special envoys from many countries. They are doing a very amazing job. Please take some time to repost. But you don’t need to spend a long time on your phone. Just read the important information. As I said, it is not good to read too much information, because some information is fake and can make you confused. You don’t need to read a lot. For example, you can read my articles, Mr. Jojo's articles, and also information from Ms. Lumari, Ms. Donny Padaja, and Mr. Jason Wong. I think 20 minutes every day is enough. Then spend 10 minutes to repost. If we can do this, we can reach full open very fast. Pioneers will become calm and settled. There will be less negative energy in our community. Our community should be dynamic and positive, and that positive energy can accelerate our progress toward fully OM. When that happens, investors will have confidence in us. Please remember, we must have a long-term vision. Pioneers are people should have a long-term vision. This is not just about going to exchange market selling Pi in the market. This is not our destination. This is only a bridge to our destination. Please remember that. Now, it is dinner time for me. I need to have my dinner, and I hope everyone is enjoying your weekend. Please pay attention to your health—do some workout, meditation, maybe yoga because they can motivate you have good energy. Keeping healthy is very important, because we will have financial freedom in the future. You must have a good body to enjoy it, and also good relationships and a happy family to truly enjoy life. So it is very important to focus on your current life. Thank you so much. Have a nice day. Doris Yin 🪷🪷🪷 Jan 31st 2026
6:17

Pioneers Build Up Society Good Example Global Pioneers, how are you doing? Today is Saturday. I feel very good. From yesterday, I started to change my routine. I don’t use my phone as often, because if we always use the phone, we cannot focus on our daily life. From the monk’s teaching about mindfulness, starting from the morning, I began to practice this, and I feel very good. When I wake up, I have more time. I do massage, clean my home—daily cleaning—do laundry, work out, practice yoga and meditation, and I also have time with my daughter. We go outside together. Actually, outside is very cold. The weather is around 20 degrees centigrade right now. It is about 6:20–6:30 in the evening, and you can see it is very beautiful outside. What I want to share with you is that it is very important to manage our daily life and our priorities. Right now, we really need to focus on our current life, not always put all our time on the phone. For me, before, I spent most of my time on the phone. I read a lot of information, I wrote a lot, and I answered many questions in the groups. But now, you may notice I didn’t post much these two days. This is not because I don’t care. It is because I am busy with my daily life and also spending family time with my daughter. And I think this is what we should pay attention for all pioneers as a good family member and society good example. Because for our GCV community and the Pi Network community, we have many pioneers—10 million, 20 million, 30 million, 40 million, 50 million, 60 million, even 70 million right now. Every pioneer has their own daily life. So how should we think about Pi Network and GCV? As I said before, GCV has already succeeded. But right now, what everyone is waiting for is the Pi Network full open success. How can we reach that? Actually, the infrastructure is ready. The technology is ready. GCV is ready. So what is next? I believe the Core Team is still working on compliance and regulation. That part is their responsibility. But for our community, what is most important is unity. Pioneers need to calm down and be patient. If you can participate in building GCV value or the ecosystem, that is very great. If you cannot, it is still okay. Please focus on your daily life and keep yourself healthy and positive. Being healthy, being happy, and having a good relationship with your family is very important. When your family supports you, they support you as a pioneer. And if you do very well as a good example in your family, maybe they will also join as pioneers. This is very important, because in this way we also get support from society to support Pi Network. Right now our goal is Pi Network success soon and long term safety. If you can, please try to repost our educational information and our activities. We have many activities. We have very good pioneers, great ambassadors, and special envoys from many countries. They are doing a very amazing job. Please take some time to repost. But you don’t need to spend a long time on your phone. Just read the important information. As I said, it is not good to read too much information, because some information is fake and can make you confused. You don’t need to read a lot. For example, you can read my articles, Mr. Jojo's articles, and also information from Ms. Lumari, Ms. Donny Padaja, and Mr. Jason Wong. I think 20 minutes every day is enough. Then spend 10 minutes to repost. If we can do this, we can reach full open very fast. Pioneers will become calm and settled. There will be less negative energy in our community. Our community should be dynamic and positive, and that positive energy can accelerate our progress toward fully OM. When that happens, investors will have confidence in us. Please remember, we must have a long-term vision. Pioneers are people should have a long-term vision. This is not just about going to exchange market selling Pi in the market. This is not our destination. This is only a bridge to our destination. Please remember that. Now, it is dinner time for me. I need to have my dinner, and I hope everyone is enjoying your weekend. Please pay attention to your health—do some workout, meditation, maybe yoga because they can motivate you have good energy. Keeping healthy is very important, because we will have financial freedom in the future. You must have a good body to enjoy it, and also good relationships and a happy family to truly enjoy life. So it is very important to focus on your current life. Thank you so much. Have a nice day. Doris Yin 🪷🪷🪷 Jan 31st 2026

Doris Yin 东方紫莲🪷

10,151 просмотров • 6 месяцев назад