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Everyone wants six-pack abs. Nobody talks about the muscles underneath them. I’ve spent my career helping people get stronger, healthier, and more confident. One thing I’ve learned? Real strength isn’t just about the muscles you can see—it’s about building a body that functions better. Your pelvic floor is one...

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Jillian Michaels

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30,525 Aufrufe • vor 4 Tagen •via X (Twitter)

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Building bigger leg muscles isn’t just about strength or aesthetics — it’s one of the most direct ways to upgrade your brain. 🧠 Your legs contain the largest muscles in your body, and when you train them with real intensity, you trigger hormonal, metabolic, and neurological changes that influence how your brain functions and ages.

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THE BEST EXERCISE FOR SIX-PACK ABS!? The Barbell Ab Rollout is my favorite abdominal exercise for several reasons. * Comprehensive Core Training: Unlike some other exercises that only target specific abdominal muscles, the barbell ab rollout is a comprehensive exercise that engages the entire core. It targets not only the rectus abdominis (the “six-pack” muscle) but also the internal and external obliques, the transverse abdominis, and even the lower back muscles. * Customizable Intensity: You can easily adjust the difficulty of the exercise to match your fitness level. If you’re a beginner, you can start by rolling out a short distance. As you become stronger and more comfortable with the movement, you can increase the distance to make the exercise more challenging. Notice that I rollout so far that I touch the ground with my chest! * Requires Minimal Equipment: All you need is a barbell (or ab-wheel) and some space. * Provides a Full Body Workout: Even though it’s primarily an abdominal exercise, the ab rollout engages many other muscle groups as well. You’ll work your shoulders, chest, and arms to control the barbell, and your glutes and hamstrings to maintain stability.

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Did you know blowing can improve your pelvic floor health??? Not like that you perverts! 😈 Today we are going to talk about a technique I use with my clients called “blow before you go!” (Not just a fun date technique) The idea is to use your exhale to initiate your lifts. This turns on your pelvic floor and coordinates your inner core muscles for stonger lifts, protection for your low back and…BONUS…better orgasms! Want to learn more? I’ll be teaching a pelvic floor workshop at BBBB! I hope you can join us! #naughtygym #pelvicfloor #pelvicfloorexercises #pelvicfloorhealth #jamiaca #fitness #cnm #openrelationships #health #wellness
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Did you know blowing can improve your pelvic floor health??? Not like that you perverts! 😈 Today we are going to talk about a technique I use with my clients called “blow before you go!” (Not just a fun date technique) The idea is to use your exhale to initiate your lifts. This turns on your pelvic floor and coordinates your inner core muscles for stonger lifts, protection for your low back and…BONUS…better orgasms! Want to learn more? I’ll be teaching a pelvic floor workshop at BBBB! I hope you can join us! #naughtygym #pelvicfloor #pelvicfloorexercises #pelvicfloorhealth #jamiaca #fitness #cnm #openrelationships #health #wellness

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If your thighs are weaker than your butt you'll feel the burn in them more than you do in your butt. This is one of the most common reasons people do glute exercise after glute exercise and still feel like their butt isn't growing. Bringing your quad and hamstring strength up to match your glutes changes everything about how effectively you can actually target and grow them. Follow for the training tips that help you actually feel your glutes working 🍑

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Do one thing for me this year. Train explosively before you lose the ability to. Muscle power fades about twice as fast as your strength, and far faster than your size. So you can stay ‘strong’ on paper and still lose the one thing that actually saves you. Power. The ability to produce force fast. That's your fast-twitch fibres - the fibre that catches you mid-stumble instead of letting you hit the floor. Slow, grinding reps protect your size, not your power. You have to train the intent to move fast. That's what the Pendlay row teaches: dead stop, then explode. Strength keeps you capable. Power keeps you safe.
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Do one thing for me this year. Train explosively before you lose the ability to. Muscle power fades about twice as fast as your strength, and far faster than your size. So you can stay ‘strong’ on paper and still lose the one thing that actually saves you. Power. The ability to produce force fast. That's your fast-twitch fibres - the fibre that catches you mid-stumble instead of letting you hit the floor. Slow, grinding reps protect your size, not your power. You have to train the intent to move fast. That's what the Pendlay row teaches: dead stop, then explode. Strength keeps you capable. Power keeps you safe.

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The exercise that most people have never even seen that can build your chest and pressing power the most It’s an exercise that has no home, no faction has made it famous. Allow me to share the benefits First, you actually already use this concept on other exercises. You barbell row, and you single arm row. Why wouldn’t you also barbell bench, and single arm bench? Second, most people would agree they have a stronger side. Usually the dominant arm is stronger. This exercise is great for ensuring you don’t have a large strength discrepancy on your arms, and if you do, this exercise can fix that for you. Single arm pressing is also going to train the core. A lot of people new to this exercise will actually report a lot of abdominal soreness, and you get this from bracing and stabilizing the load on one side and no load on the other. The weight creates a “sling” effect for the core. This is what makes single arm bench much different than just alternating bench. Lastly I think the triceps are trained much more directly than 2 arm variations which helps transfer to not only bench but overhead press as well
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The exercise that most people have never even seen that can build your chest and pressing power the most It’s an exercise that has no home, no faction has made it famous. Allow me to share the benefits First, you actually already use this concept on other exercises. You barbell row, and you single arm row. Why wouldn’t you also barbell bench, and single arm bench? Second, most people would agree they have a stronger side. Usually the dominant arm is stronger. This exercise is great for ensuring you don’t have a large strength discrepancy on your arms, and if you do, this exercise can fix that for you. Single arm pressing is also going to train the core. A lot of people new to this exercise will actually report a lot of abdominal soreness, and you get this from bracing and stabilizing the load on one side and no load on the other. The weight creates a “sling” effect for the core. This is what makes single arm bench much different than just alternating bench. Lastly I think the triceps are trained much more directly than 2 arm variations which helps transfer to not only bench but overhead press as well

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“what was once just your imagination” hits different when you stan them from the start, not knowing it’s possible for them to have a series together, and just rely on your imagination/ what ifs to write about it. They’re easily of the best thing ever happened to me.

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Sean McVay thinks players can immediately recognize when a leader is preaching “we not me” but privately making everything about himself: “You’ve always talked about ‘we not me’… And now you’re not living the stuff that you’re trying to preach to the team.” “People might not see it externally. But you know how you feel. Players know better than anybody… You can put on a smile… But they know if a dude is real or not.” “They know if he believes what he’s saying in front of the team. There’s a consistency that earns that trust.” “It’s a blessing, not a burden. It became more about… ‘What does this look like after all the things we’ve done?’ ‘I’m not winning games.’ You’re all out of whack.” “When we do well… Other people get opportunities that they’re deserving of. That’s what’s really fulfilling.” “You’re damn right we want to go get another one. But if that’s the only thing… Those are the things that got me a little bit out of whack.” “Having a real thing that’s about people other than yourself… That’s when I’ve been at my best.” “Sometimes you need to get humbled… To really reset yourself. I didn’t learn as much after we won in ’21… As I learned last year.”
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Sean McVay thinks players can immediately recognize when a leader is preaching “we not me” but privately making everything about himself: “You’ve always talked about ‘we not me’… And now you’re not living the stuff that you’re trying to preach to the team.” “People might not see it externally. But you know how you feel. Players know better than anybody… You can put on a smile… But they know if a dude is real or not.” “They know if he believes what he’s saying in front of the team. There’s a consistency that earns that trust.” “It’s a blessing, not a burden. It became more about… ‘What does this look like after all the things we’ve done?’ ‘I’m not winning games.’ You’re all out of whack.” “When we do well… Other people get opportunities that they’re deserving of. That’s what’s really fulfilling.” “You’re damn right we want to go get another one. But if that’s the only thing… Those are the things that got me a little bit out of whack.” “Having a real thing that’s about people other than yourself… That’s when I’ve been at my best.” “Sometimes you need to get humbled… To really reset yourself. I didn’t learn as much after we won in ’21… As I learned last year.”

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Yesterday was my birthday, and at 86, I’ve learned birthdays aren’t really about presents. They’re about people. They’re about connection. They’re about taking a moment to encourage someone else. To celebrate, we’re offering a Birthday Sale: 10% off everything on for a limited time. That includes personalized video messages, books, and other items that share the lessons I’ve learned from football, business, and life. If someone in your life has a birthday coming up, or a milestone worth recognizing, this is a simple way to make it personal and meaningful. Thank you for all the birthday wishes. I’m grateful for every year, every lesson, and every one of you.
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Yesterday was my birthday, and at 86, I’ve learned birthdays aren’t really about presents. They’re about people. They’re about connection. They’re about taking a moment to encourage someone else. To celebrate, we’re offering a Birthday Sale: 10% off everything on for a limited time. That includes personalized video messages, books, and other items that share the lessons I’ve learned from football, business, and life. If someone in your life has a birthday coming up, or a milestone worth recognizing, this is a simple way to make it personal and meaningful. Thank you for all the birthday wishes. I’m grateful for every year, every lesson, and every one of you.

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Most people think a productive morning has to be intense. It doesn’t. Sometimes the smartest thing you can do for your body is spend a few quiet minutes moving through your full range of motion instead of immediately asking it to perform. That’s what makes simple mobility work so underrated. It can become a reset button not just for stiffness, but for how you approach the rest of the day. And there’s a bigger lesson here: the best routine isn’t necessarily the hardest one. It’s the one you can keep doing long enough for it to become part of your life. Nine minutes sounds small. Done consistently, small can become powerful.

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.Senator Amy Klobuchar on the horrific assassination in Minnesota and the rise in political violence in the US: “[Politicians] are real people. And before you start ascribing motives or going after them online, maybe you should think about Melissa Hortman’s life... This is a person that did everything for the right reasons and regardless of political parties, just look at her face and think about that before you send out your next post, or before you say something. That isn't just about your views, people can have different views on things, but remember that our democracy is something to cherish and public service is a worthy thing to do.”

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