Загрузка видео...

Не удалось загрузить видео

На главную

You don't fall because you got old. You fall because the soleus can't fire fast enough to catch the step you already missed. And you can change that. Rising onto your toes trains the two muscles that actually push you forward when you walk, climb stairs, or catch yourself...

DrKristieLeong's profile picture

Kristie Leong M.D.

68,330 subscribers

27,482 просмотров • 3 дней 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

One of the best ways to improve your balance? Get stronger. Balance isn’t just about standing on one leg. When you trip, stumble, or step off a curb awkwardly, your muscles have to react quickly enough to keep you upright. That’s where strength training comes in. Exercises like lunges, step-ups, split squats, and single-leg deadlifts challenge strength + stability + coordination at the same time. And this becomes increasingly important with age: r Resistance training can improve balance and physical function in older adults and may help reduce fall risk when iyou include it in a well-designed exercise program. Try adding 1–2 unilateral exercises to your strength workouts. Strong legs are your emergency balance system. #StrengthTraining#BalanceTraining
0:10

One of the best ways to improve your balance? Get stronger. Balance isn’t just about standing on one leg. When you trip, stumble, or step off a curb awkwardly, your muscles have to react quickly enough to keep you upright. That’s where strength training comes in. Exercises like lunges, step-ups, split squats, and single-leg deadlifts challenge strength + stability + coordination at the same time. And this becomes increasingly important with age: r Resistance training can improve balance and physical function in older adults and may help reduce fall risk when iyou include it in a well-designed exercise program. Try adding 1–2 unilateral exercises to your strength workouts. Strong legs are your emergency balance system. #StrengthTraining#BalanceTraining

Kristie Leong M.D.

13,286 просмотров • 1 месяц назад

This might be one of the most under-trained muscles in your whole lower leg. It's called the tibialis anterior, it runs down the front of your shin, and its main job is to lift the front of your foot up when you walk. At the lowest point of your step, your toes may only clear the floor by about a centimetre. Also called, minimum toe clearance in gait studies. This muscle is a big part of what keeps your toes off the ground. So when it gets weak, especially with age, your toes can scuff the floor and you trip more easily. That slow, foot-dragging walk you see in a lot of older people often comes down to weak shins. It's also what helps lower your foot down gently after your heel lands, instead of letting it slap flat. And because most people train their calves far more than the front of the leg, that imbalance can contribute to shin splints. A go-to for runners Also shows up in knee rehab Try this wall-supported version. You can do it anywhere.
0:15

This might be one of the most under-trained muscles in your whole lower leg. It's called the tibialis anterior, it runs down the front of your shin, and its main job is to lift the front of your foot up when you walk. At the lowest point of your step, your toes may only clear the floor by about a centimetre. Also called, minimum toe clearance in gait studies. This muscle is a big part of what keeps your toes off the ground. So when it gets weak, especially with age, your toes can scuff the floor and you trip more easily. That slow, foot-dragging walk you see in a lot of older people often comes down to weak shins. It's also what helps lower your foot down gently after your heel lands, instead of letting it slap flat. And because most people train their calves far more than the front of the leg, that imbalance can contribute to shin splints. A go-to for runners Also shows up in knee rehab Try this wall-supported version. You can do it anywhere.

Dr Neha Chawla || FreeGym

31,450 просмотров • 3 месяцев назад

Most runners under-load their calves. Heavy calf raises fix that. Runners usually do bodyweight single-leg raises and call it done. But your Achilles tendon takes massive load every stride. Bodyweight isn't enough stimulus to make it stronger. Heavy load is what drives the adaptation. I do these on leg day. 50kg in the hands, standing on a plate so my heels can drop below the toes. Focus points: → Full range of motion. Heels drop below the plate at the bottom, full extension at the top → Slow on the way down. (~2 seconds.) → Go bilateral when loading heavy. Single-leg has its place, but two legs lets you put real weight through the tendon → Don't rush the rep. This isn't a calf burner, it's a strength lift 3 x 8-10 reps. Train your calves in the gym so they can handle what running demands.
0:15

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

Tim Roozendaal

31,153 просмотров • 5 месяцев назад

Did you know? Your calf has a muscle that helps pump blood back to your heart. It’s called the soleus, and it’s part of your peripheral heart. When it contracts, it squeezes the deep veins in your calf and pushes blood up against gravity. Valves stop it falling back. But if you sit still all day, this pump sits idle while blood pools in your legs. Mind you, standing calf raises won't fully challenge it. With the knee straight, the gastrocnemius (the muscle on the surface) is free to share the load, because it crosses the knee. So the soleus always gets help and never works at its limit. But if you bend the knee, that flips. A bent knee shortens the gastrocnemius until it goes slack and can barely produce force. Also called ‘active insufficiency’ in exercise science, where a two-joint muscle, shortened at one end, drops out of the movement. So the gastroc switches off, and the soleus, which only crosses the ankle, has to carry the whole thing on its own. That's why the best way to hit it is a bent knee: seated calf raises, or this deep squat version. It’s nearly 80% slow-twitch, so it loves volume and barely fatigues. Sustained work here has even been shown to improve blood sugar control for hours. Train it deep, slow, and often.
0:18

Did you know? Your calf has a muscle that helps pump blood back to your heart. It’s called the soleus, and it’s part of your peripheral heart. When it contracts, it squeezes the deep veins in your calf and pushes blood up against gravity. Valves stop it falling back. But if you sit still all day, this pump sits idle while blood pools in your legs. Mind you, standing calf raises won't fully challenge it. With the knee straight, the gastrocnemius (the muscle on the surface) is free to share the load, because it crosses the knee. So the soleus always gets help and never works at its limit. But if you bend the knee, that flips. A bent knee shortens the gastrocnemius until it goes slack and can barely produce force. Also called ‘active insufficiency’ in exercise science, where a two-joint muscle, shortened at one end, drops out of the movement. So the gastroc switches off, and the soleus, which only crosses the ankle, has to carry the whole thing on its own. That's why the best way to hit it is a bent knee: seated calf raises, or this deep squat version. It’s nearly 80% slow-twitch, so it loves volume and barely fatigues. Sustained work here has even been shown to improve blood sugar control for hours. Train it deep, slow, and often.

Dr Neha Chawla || FreeGym

79,336 просмотров • 3 месяцев назад

Your chair is quietly wrecking your hips. Most adults sit ~10 hours a day. That parks the psoas and rectus femoris in chronic flexion. So: 1. They shorten. 2. The pelvis tips forward. 3. The lumbar spine takes the load. 4. The glutes go quiet. Walking lunges break it on every step. The trailing leg forces full hip extension (the position sitting never allows). That lengthens the flexors under load and wakes the glutes. The front leg has to decelerate and stabilize, so gluteus medius and deep core fire to stop pelvic drop. Left and right sides can’t hide anymore. Single-leg control isn’t a gym flex. Inability to hold a 10-second one-leg stand is linked to higher mortality risk. Balance declines with age faster than grip or gait. The Action Plan: If you sit most of the day, 2–3 sets of 8–10 walking lunges after work is mechanical medicine. Slow. Full extension on the back leg. Tall torso. Can you stand on one leg for 10 seconds without wobbling? Try it and tell me. #HipHealth #Posture
0:15

Your chair is quietly wrecking your hips. Most adults sit ~10 hours a day. That parks the psoas and rectus femoris in chronic flexion. So: 1. They shorten. 2. The pelvis tips forward. 3. The lumbar spine takes the load. 4. The glutes go quiet. Walking lunges break it on every step. The trailing leg forces full hip extension (the position sitting never allows). That lengthens the flexors under load and wakes the glutes. The front leg has to decelerate and stabilize, so gluteus medius and deep core fire to stop pelvic drop. Left and right sides can’t hide anymore. Single-leg control isn’t a gym flex. Inability to hold a 10-second one-leg stand is linked to higher mortality risk. Balance declines with age faster than grip or gait. The Action Plan: If you sit most of the day, 2–3 sets of 8–10 walking lunges after work is mechanical medicine. Slow. Full extension on the back leg. Tall torso. Can you stand on one leg for 10 seconds without wobbling? Try it and tell me. #HipHealth #Posture

Kristie Leong M.D.

14,812 просмотров • 27 дней назад

Strong hip flexors keep your knee drive holding up when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.
0:15

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

Tim Roozendaal

17,546 просмотров • 4 месяцев назад

There is no such thing as "lower abs". Your rectus abdominis is one continuous muscle. You cannot contract the bottom half on its own, and no exercise on earth isolates a region that does not anatomically exist. So all the things sold to you as "lower ab" builders are actually just glorified hip flexor exercises: - Leg raises - Reverse crunches - Flutter kicks - Scissor kicks - Mountain climbers - The dreaded "lower ab burnout circuit" None of them is carving a separate lower section. They train the same single muscle every other ab exercise trains, just with more hip flexor and more wishful thinking. The reason you cannot see your lower abs is not a missing exercise. It is the layer of fat sitting over them, which collects there last and leaves there last. So the actual programme is dull and two-part: - Get into a calorie deficit and strip the fat that is hiding them - Build the abs themselves with weighted crunches, 4-6 reps, adding load over time, like any other muscle That's it. There is no lower-ab secret. There is just a visible-ab one, and it lives in the kitchen and under a loaded cable.
0:16

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

Sama Hoole

27,193 просмотров • 3 месяцев назад

"Heavy lifting is dangerous at your age" is the most harmful sentence in the field, and a doctor, a physio or a well-meaning relative hands it out every day. Follow it and watch what it does. From your forties you lose muscle every year unless you fight for it. That decline is the whole game: the difference between carrying your own shopping at 80 and waiting for someone to carry it for you. Muscle you don't load shrinks. Bone no longer pulled on turns brittle. Balance you never challenge drains away. Two years of "taking it easy" and you have built the exact frail body everyone feared. The advice didn't prevent the fall. It built the person who couldn't survive one. And here is the lie inside it. Supervised resistance training has one of the lowest injury rates of anything an older adult does. Lower than gardening. Lower than a wet pavement. Lower than the stairs you climb without thinking. So instead they steer you to pilates, aqua aerobics, a gentle tai chi class. Pleasant, sociable, and none of it loads a muscle hard enough to stop it wasting. You feel active while the decline rolls on regardless. Strength is not vanity at this age. It is the garden you kneel in, the stairs you keep, the grandchild you lift. Independence with the years added on. Frightened of a barbell? Fine. You don't need one. Machines are built for exactly this. Fixed path, nothing to wobble sideways. You sit, you're supported, you push. When a set gets hard you stop, and the machine holds the weight, not your spine. A leg press loads your legs as heavy as you'll ever need with almost no way to hurt yourself. Same with a chest press, a row, a pulldown. The decline is coming for everyone. You train against it or you hand years of your life away. The safest tool for the job sits unused in every gym, while the people who need it most get a rubber band and a spot in the church hall. Careful is what's killing them.
0:19

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

Sama Hoole

14,607 просмотров • 3 месяцев назад

“Lone Wolf” Training Only Gets You So Far You might be working hard this summer Nobody’s questioning that. But when you’re always training alone, You’re missing one of the most powerful forces in development: Competition. No teammates to chase. No one pushing the pace. No one showing you where you really stack up. There’s a reason college and NFL programs invest millions into bringing guys together in the summer: Not just for structure, but for the fire that comes from training as a team. If your school has a summer strength program, be there. Challenge your teammates. Elevate together. That’s how real programs are built. But if you don’t have that? Comment “TGW” and I’ll send you the link to Team Gridiron Warrior: My monthly training system built to get you faster, stronger, and more prepared than the guy across from you this fall.
0:10

“Lone Wolf” Training Only Gets You So Far You might be working hard this summer Nobody’s questioning that. But when you’re always training alone, You’re missing one of the most powerful forces in development: Competition. No teammates to chase. No one pushing the pace. No one showing you where you really stack up. There’s a reason college and NFL programs invest millions into bringing guys together in the summer: Not just for structure, but for the fire that comes from training as a team. If your school has a summer strength program, be there. Challenge your teammates. Elevate together. That’s how real programs are built. But if you don’t have that? Comment “TGW” and I’ll send you the link to Team Gridiron Warrior: My monthly training system built to get you faster, stronger, and more prepared than the guy across from you this fall.

Scott Leech

37,832 просмотров • 1 год назад

The best change I have made to leg day in months is an order change. Nothing else. Seated leg curls and leg extensions go first. Before the press. Before the squats. Start with the knees, because that is the part people feel immediately. Both machines take the joint through its full range under light, controlled load with nothing to stabilise. The quad and hamstring tendons get loaded properly before anything heavy turns up. So you walk to the press with warm, prepared tissue instead of asking a cold knee to absorb a compound lift straight off the mark. Mine have stopped complaining entirely. Now the tension, and this runs the opposite way to what everyone assumes. Do the press and the squats first and you arrive at the isolation work already flattened. Fatigue is in. Your capacity to recruit hard has dropped. The curls and extensions get performed by a degraded version of you. Which is madness, because those are the two exercises that load the target muscle most directly. You spent your best effort on the movements with the most leak in them, then handed the leftovers to the ones that actually aim. Put them first and they get everything you have. The order costs nothing to change and there is no version of it that leaves you worse off.
0:18

The best change I have made to leg day in months is an order change. Nothing else. Seated leg curls and leg extensions go first. Before the press. Before the squats. Start with the knees, because that is the part people feel immediately. Both machines take the joint through its full range under light, controlled load with nothing to stabilise. The quad and hamstring tendons get loaded properly before anything heavy turns up. So you walk to the press with warm, prepared tissue instead of asking a cold knee to absorb a compound lift straight off the mark. Mine have stopped complaining entirely. Now the tension, and this runs the opposite way to what everyone assumes. Do the press and the squats first and you arrive at the isolation work already flattened. Fatigue is in. Your capacity to recruit hard has dropped. The curls and extensions get performed by a degraded version of you. Which is madness, because those are the two exercises that load the target muscle most directly. You spent your best effort on the movements with the most leak in them, then handed the leftovers to the ones that actually aim. Put them first and they get everything you have. The order costs nothing to change and there is no version of it that leaves you worse off.

Sama Hoole

236,620 просмотров • 2 месяцев назад

🚨 Most people stay stiff and injury-prone because they skip moves like this. Tight hamstrings and weak cores sabotage our ability to move fluidly. Plus, they contribute to back pain, poor posture, and slower recovery. The windmill toe touch flips that script. This dynamic gem stretches your hamstrings, calves, and lower back while firing up your core, obliques, and shoulders. It boosts rotational mobility, balance, and coordination, all in one move. Perfect for warming up or unlocking better movement in daily life and workouts. Better flexibility means reduced risk of strains, improved performance, and smoother functional movement. No more feeling "stuck" when you bend or twist. Try it: 1. Stand with feet wide, reach one hand to the opposite foot while rotating your torso and extending the other arm up (like a windmill). 2. Alternate sides with control. 3. Start with 8-10 reps per side. Do this movement 2-3x/week and feel the difference in how you move. What’s one mobility move that’s transformed your flexibility? 👇 #Flexibility #Mobility #Longevity
0:14

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

Kristie Leong M.D.

13,900 просмотров • 3 месяцев назад

The advice on lifting weights runs backwards. It gets gentler at exactly the rate the danger gets worse. Young, with muscle to spare, you are told to lift heavy. Middle-aged, losing about 1 per cent of it a year, you are told to keep active. Older, with the bone thinning, you are told to try swimming. Older still, when a fall is the thing most likely to end your independence, you are handed a resistance band the colour of a boiled sweet. Old, when a broken hip kills 1 in 4 within the year, you are told to sit down. Then you are told you did well to get here. Grip strength predicts how long you will live better than your blood pressure does. Nobody has ever been prescribed a heavier bar for it. The muscle you have in old age is the muscle you built and kept. It is the only pension that pays out in getting off the floor. The body asks for load harder every decade. The guidance answers with a chair. The people who need the heavy weights most are the only people told not to touch one.
0:16

The advice on lifting weights runs backwards. It gets gentler at exactly the rate the danger gets worse. Young, with muscle to spare, you are told to lift heavy. Middle-aged, losing about 1 per cent of it a year, you are told to keep active. Older, with the bone thinning, you are told to try swimming. Older still, when a fall is the thing most likely to end your independence, you are handed a resistance band the colour of a boiled sweet. Old, when a broken hip kills 1 in 4 within the year, you are told to sit down. Then you are told you did well to get here. Grip strength predicts how long you will live better than your blood pressure does. Nobody has ever been prescribed a heavier bar for it. The muscle you have in old age is the muscle you built and kept. It is the only pension that pays out in getting off the floor. The body asks for load harder every decade. The guidance answers with a chair. The people who need the heavy weights most are the only people told not to touch one.

Sama Hoole

65,970 просмотров • 1 месяц назад

Do you walk when you play golf? If so, do you use a push cart or carry your clubs? If you're doing either, you should definitely give an electric cart a try. It's a total game changer. Using an electric cart is so much easier than carrying or pushing. You’ll have way more energy by the end of the round. For me, that's huge because when my legs get tired, my swing and contact suffer. Plus, I still get all my steps in, which is why I love walking when I play. Sure, you can carry your clubs. I sometimes do that for a quick nine holes. And yes, a manually powered push cart works too. But it's like playing golf in non-waterproof shoes—it’s possible, but keeping your feet dry is so much nicer. That’s how I feel about an electric cart. I can play without one, but having one makes the experience so much better. I love how much more energy I have at the end of the round when I use an electric cart. The one in the video below is from Alphard Golf. What’s cool about this brand is you can attach the motor to your existing push cart. If you already have a push cart, you can easily convert it to an electric cart at a reasonable price. Check out the links below and save $50 using GOLFSALE50 Get those steps in!
0:11

Do you walk when you play golf? If so, do you use a push cart or carry your clubs? If you're doing either, you should definitely give an electric cart a try. It's a total game changer. Using an electric cart is so much easier than carrying or pushing. You’ll have way more energy by the end of the round. For me, that's huge because when my legs get tired, my swing and contact suffer. Plus, I still get all my steps in, which is why I love walking when I play. Sure, you can carry your clubs. I sometimes do that for a quick nine holes. And yes, a manually powered push cart works too. But it's like playing golf in non-waterproof shoes—it’s possible, but keeping your feet dry is so much nicer. That’s how I feel about an electric cart. I can play without one, but having one makes the experience so much better. I love how much more energy I have at the end of the round when I use an electric cart. The one in the video below is from Alphard Golf. What’s cool about this brand is you can attach the motor to your existing push cart. If you already have a push cart, you can easily convert it to an electric cart at a reasonable price. Check out the links below and save $50 using GOLFSALE50 Get those steps in!

Lou Stagner (Golf Stat Pro)

526,287 просмотров • 2 лет назад

When your pain, fear or resentment is consuming you, no one else can pull you out of the dark, because you ARE the dark. Your mindset. Your thoughts. YOU CONTROL where you work & live, who you live with, what you eat & drink, what time you sleep, how you think, how you feel, how you spend your energy & what you do with your spare time. YOU! These things may feel out of your control but they're not. They're all things we can change if we're unhappy but our MINDSET has us convinced we can't, by playing on our fears of the unknown & our own weaknesses. 'What if I can't find other work?' 'What if I don't find anyone else?' 'I don't have time to cook!' 'I don't have time to workout!' 'I have nothing to feel happy about' 'I can't sleep!' Your life will not change, unless YOU do! You need to change your mindset! No one can do it for you. You can CHOOSE to see silver linings OR just the possibility of rain. You can CHOOSE your HARD... - Struggle through a workout vs struggle to look at yourself & how unhealthy you've become - Struggle to learn a new skill vs struggle in a job you hate. Trying to see beyond your unhappiness, 'bad luck' & bad choices is confronting & can feel impossible...BUT it isn't!! It's possible! Not over night but gradually...taking ONE DAY AT A TIME! Be kind to yourself! Changing your mindset & working on overhauling years of negative thought processes is far from easy but in doing so, you'll reclaim your POWER & take back control of your own happiness. Choosing to go out into the sunshine to drink a cuppa (instead of staying cooped up indoors) won't make your problems disappear...BUT it gives you a few seconds of CALM to REFOCUS your thoughts & a dose of Vitamin D & fresh air, while feeling the warmth of the sun on your skin. In making that choice, you reinforce your self-worth: you deserve time for yourself & you deserve to feel good. It's a simple choice that can completely change how you feel for the better, even if just for a moment. In time, your days can become full of those moments & you'll no longer need to look for the light in the dark. You will BE the light! The beacon of your own happiness ❤️🫂 #mindset
0:11

When your pain, fear or resentment is consuming you, no one else can pull you out of the dark, because you ARE the dark. Your mindset. Your thoughts. YOU CONTROL where you work & live, who you live with, what you eat & drink, what time you sleep, how you think, how you feel, how you spend your energy & what you do with your spare time. YOU! These things may feel out of your control but they're not. They're all things we can change if we're unhappy but our MINDSET has us convinced we can't, by playing on our fears of the unknown & our own weaknesses. 'What if I can't find other work?' 'What if I don't find anyone else?' 'I don't have time to cook!' 'I don't have time to workout!' 'I have nothing to feel happy about' 'I can't sleep!' Your life will not change, unless YOU do! You need to change your mindset! No one can do it for you. You can CHOOSE to see silver linings OR just the possibility of rain. You can CHOOSE your HARD... - Struggle through a workout vs struggle to look at yourself & how unhealthy you've become - Struggle to learn a new skill vs struggle in a job you hate. Trying to see beyond your unhappiness, 'bad luck' & bad choices is confronting & can feel impossible...BUT it isn't!! It's possible! Not over night but gradually...taking ONE DAY AT A TIME! Be kind to yourself! Changing your mindset & working on overhauling years of negative thought processes is far from easy but in doing so, you'll reclaim your POWER & take back control of your own happiness. Choosing to go out into the sunshine to drink a cuppa (instead of staying cooped up indoors) won't make your problems disappear...BUT it gives you a few seconds of CALM to REFOCUS your thoughts & a dose of Vitamin D & fresh air, while feeling the warmth of the sun on your skin. In making that choice, you reinforce your self-worth: you deserve time for yourself & you deserve to feel good. It's a simple choice that can completely change how you feel for the better, even if just for a moment. In time, your days can become full of those moments & you'll no longer need to look for the light in the dark. You will BE the light! The beacon of your own happiness ❤️🫂 #mindset

Jess Tungsten

314,526 просмотров • 2 лет назад

The Pelvic Whip👇 A Big League pitcher’s pelvis can rotates faster that 900 Degrees per second To maximize that speed with proper timing, many of our athletes and coaches like the feeling of keeping the pelvis closed THEN Exploding! BUT, if the front side groin is tight, the lead leg will just drag the pelvis open which is a much slower version of pelvic rotation To get around this, some guys land in a valgus position (Knee Caved in) on the front leg since you don’t need full Adductor Range of Motion to do this. And Some step across body which can also work around this. This Test / Exercise To see how your groin affects your pelvis, hold your knee out while performing this exercise. You will know immediately if this affects you or not! 👊
0:17

The Pelvic Whip👇 A Big League pitcher’s pelvis can rotates faster that 900 Degrees per second To maximize that speed with proper timing, many of our athletes and coaches like the feeling of keeping the pelvis closed THEN Exploding! BUT, if the front side groin is tight, the lead leg will just drag the pelvis open which is a much slower version of pelvic rotation To get around this, some guys land in a valgus position (Knee Caved in) on the front leg since you don’t need full Adductor Range of Motion to do this. And Some step across body which can also work around this. This Test / Exercise To see how your groin affects your pelvis, hold your knee out while performing this exercise. You will know immediately if this affects you or not! 👊

Armored Heat

14,598 просмотров • 5 месяцев назад

Leg curls go first in the session. Not last, not as a finisher, not squeezed in if there is time. The knee is held together by an argument between two muscles. The quads pull the shin forwards, the hamstrings pull it back, and when those two are anywhere near matched the joint tracks properly and the load goes where it should. Now look at how the average leg day is arranged. Squats, presses and extensions while you are fresh, hammering the quads. Then curls at the end, two half-hearted sets, done in a state where you could not produce real force if you tried. Run that for a few years and it stops being an argument. One side has been training. The other has been turning up late. Put the curls at the front and you fix both halves at once. The hamstrings arrive at your heavy squats already switched on, which is the cheapest knee insurance in the building. And they finally get trained fresh, so they actually progress instead of living off the scraps. Four to six reps, heavy, two sets, then go and squat. If your knees already complain, start here. If they don't, this is how they stay that way.
0:18

Leg curls go first in the session. Not last, not as a finisher, not squeezed in if there is time. The knee is held together by an argument between two muscles. The quads pull the shin forwards, the hamstrings pull it back, and when those two are anywhere near matched the joint tracks properly and the load goes where it should. Now look at how the average leg day is arranged. Squats, presses and extensions while you are fresh, hammering the quads. Then curls at the end, two half-hearted sets, done in a state where you could not produce real force if you tried. Run that for a few years and it stops being an argument. One side has been training. The other has been turning up late. Put the curls at the front and you fix both halves at once. The hamstrings arrive at your heavy squats already switched on, which is the cheapest knee insurance in the building. And they finally get trained fresh, so they actually progress instead of living off the scraps. Four to six reps, heavy, two sets, then go and squat. If your knees already complain, start here. If they don't, this is how they stay that way.

Sama Hoole

30,931 просмотров • 2 месяцев назад

"How long should I rest between sets?" Until you can hit the same weight for the same reps with the same quality. That is the answer. That has always been the answer. The answer is not 60 seconds. The answer is not 90 seconds. The answer is not whatever the timer on your watch app says. If you are doing heavy compounds, that might be 3 to 5 minutes. Sometimes longer. The exercise does not care about your podcast schedule. It needs the central nervous system to be ready and the muscles to be loaded again. Rushing rest periods is one of the great unforced errors in training. You sacrifice load, sacrifice reps, sacrifice tension, and convince yourself you have done a hard session because you sweated. You have done a cardio session with weights. They are not the same. Sit down. Breathe. Let the heart settle. Then lift the next set heavy enough to justify the wait.
0:18

"How long should I rest between sets?" Until you can hit the same weight for the same reps with the same quality. That is the answer. That has always been the answer. The answer is not 60 seconds. The answer is not 90 seconds. The answer is not whatever the timer on your watch app says. If you are doing heavy compounds, that might be 3 to 5 minutes. Sometimes longer. The exercise does not care about your podcast schedule. It needs the central nervous system to be ready and the muscles to be loaded again. Rushing rest periods is one of the great unforced errors in training. You sacrifice load, sacrifice reps, sacrifice tension, and convince yourself you have done a hard session because you sweated. You have done a cardio session with weights. They are not the same. Sit down. Breathe. Let the heart settle. Then lift the next set heavy enough to justify the wait.

Sama Hoole

26,463 просмотров • 5 месяцев назад

How do you build personalized AI tech that truly understands what matters to you? With Dreambeans from Google Labs, we're safely connecting the dots across your digital life. Instead of siloing pieces of data one app at a time, Dreambeans gathers details from connected sources like Gmail, Calendar, Search, Google Gemini, and through face grouping in your Google Photos. It might notice your friend Beth's birthday is coming up, generate a one-of-a-kind illustrated story of the two of you, and surface the perfect gift ideas. Rather than doomscrolling an endless feed, you’ll get a daily in-app notification from Dreambeans when your customized “stories” are ready. And when a story clicks with you, you can tap the illustrated tile to find additional info and direct links to the next step, whether that’s watching a movie trailer or buying a suggested gift. This experience is opt-in, transparent, and protected by strict privacy filters. And because you are always in control, you can simply tap the "thumbs down" button on any story if a suggestion misses the mark, helping the system learn what is actually useful to you. Get started:
0:11

How do you build personalized AI tech that truly understands what matters to you? With Dreambeans from Google Labs, we're safely connecting the dots across your digital life. Instead of siloing pieces of data one app at a time, Dreambeans gathers details from connected sources like Gmail, Calendar, Search, Google Gemini, and through face grouping in your Google Photos. It might notice your friend Beth's birthday is coming up, generate a one-of-a-kind illustrated story of the two of you, and surface the perfect gift ideas. Rather than doomscrolling an endless feed, you’ll get a daily in-app notification from Dreambeans when your customized “stories” are ready. And when a story clicks with you, you can tap the illustrated tile to find additional info and direct links to the next step, whether that’s watching a movie trailer or buying a suggested gift. This experience is opt-in, transparent, and protected by strict privacy filters. And because you are always in control, you can simply tap the "thumbs down" button on any story if a suggestion misses the mark, helping the system learn what is actually useful to you. Get started:

Google AI

86,926 просмотров • 24 дней назад