in image@balancegym
C + SHTANG

in imageResistance band K
#pasasana

in imageKettlebellK
AZA

in imagePost workout.
Pre happy hour.
0IG
BEFORE
*
ОИАТ AE

in imageIcc Cream
C
CUPCAKE
LARKY
V
"LDYE GA
JVIE
СОДА

in imageH
loving these new shorts

in image•il AT&T LTE
86
6:03 PM
* * 66%
Melba
Sun, Jun 10, 3:24 PM
I'm so sorry for being late. There
Today 4:48
UK
Happy Father's Day Charlie's dad
At twerk
Yoooooow
I love you for that.
I kicjed my own ass at the gym and
am trying to recover
Read 5:04 PM
Nice!
C
1
A
Pay
r
E
AliExpress

in imageK Search «a0 LTE
3:09 PM
Photo
O nI 26%
rambo_in_all_caps
F45 Training U Street
cam
+ SHTANGA
Liked by mcquilkin, huggybear_mc and 8 others
rambo_in_all_caps Sweaty friends are the best friends
View 1 comment
26 MINUTES AGO
+

in imageCircuit, hiit.
@f45 training ustreet
A5
1020

in image•il AT&T LTE
170 BPM
29:33
Yo!

in image‹ Search •00l LTE
5:52 PM
<
Photo
krooks01 @krooks01 (kcbyonce
Penthouse Pool Club
* 10% L
)
@matthew davis 1
Liked by matthew_davis_1, yasmikey and 14 others
krooks01 Them thighs tho! #mikesacopycat #vida
#penthouse #beyonce #imnotonthelist
Gyasmikeynts
@mikeanthonyshaw
1 HOUR AGO
€

in imageNO WALL BALLA IN THE

in imageputting some strength on
that end range of motion!
NO WALL BALLI IN THIS LEL
_

in imageoh yeah. This one too.
NO WaLYI

in imageSaurday
H
SWEAT
oT
LIKEA
TO LOOK
LIKE A
Active Calories
791CAL
Total Time
1:35:27
Heart Rate
Yoga
Open Goal
11:02 AM - 12:37 PM
1 Alexandria
Total Calories
977CAL
Avg. Heart Rate
143вPM
dll'gllupy
179
w aieaeinong,es
yoga with
Chokiesuzi

in imageWARM UP (10 MiN)
20 CALORiES (2 MiN TREAMIU)
10 SCAP PULLS
10 AiR SQUATS
20 ALTERNATİNG SHOULDER TAPS
25м AMRAP
40 CALS (4MIN)
20 PULL UP
20 STRiCT PUSH UP
20 GOBLET SQUArS
20 CALS (2 MiN)
15 PULL UPS
15 STRiCT PUSH UPS
15 GOBLET SCPUATS
1D CALS (1 MIN)
10 PULL UPS
10 STRiCT PUSH UPS
I0 GOBLET SQUATS
RECOVERY
FOAM ROLL LATS + LEGS
Glad to
catch a
Killer
bootcamp
@balancegym

in imagemy good morning text
from this one
came with an
affirmation of love
K
(he drew the heart)

in imageThe jefferson curls:
-video is slowed down 3x
(one rep took 45 seconds)
-start weight low (i'm using
60, but recommend something
like 25 to begin)
-feel each vertebrae segment
individually (like one
precious pearl rolling over
another!
-deep, deep abdominal
engagement the whole time.
-deeply therapeutic and also
useful (but be smart!).

in imagebritneyspears
22.5m followers
View Profile
Namaste
View More on Instagram Cc: @ryanpcathcart
V
-
L
116,083 likes
britneyspears
н
All I can say is thank you god for yoga ... l've
been doing hot yoga for four weeks now and I
absolutely love it ... it's like shopping I wanna
go back !!! Lol but seriously though I do I feel
cleansed and after the first week | felt stronger
.....So Namaste
view all 3,227 comments

in image@impetusfitnesss
amichaelioelha
TIME TO
TRAIN.
PUSCH
• 141

in imagejaimescandont
El universo te cruza con
grandísimas personas
TIMÉ TO
AINI
@michac ceovanni
@michaeljoelhall
ROGUE
El mejor

in imagejaimescandont
Hasta pronto amigos
TOME TO
ToSITN
ANKEES

in imagellift heavy stone
make sad head voice quiet
Л

in image28
26
24
22
.20
18
16
TIME
30:00.0
5:00.0
5:00.0
5:00.0
5:00.0
5:00.0
5:00.0
RATE
AVG. 22 • PEAK 57
LU.._.
5:00
10:00
15:00
20:00
PACE
2:15.1
2:19.4
RATE
22
20 (20)
9
2:14.2
2:11.8
22 (22)
24 (24)
2:05.0
25 (26)
POWER
142
129
145
153
179
CALS
394
62
66
68
77
2:22.9
23 (24)
120
59
2:18.7
23 (22)
131
62
22 SPM
25:00
STROKES
682
100
111
119
DIST
9,80
10.76
10.06
9.56
123
9.76
115
9.12
114
9.48

in imageRow:
1500 x 4
1 Min Recovery Row
between rounds.
RATE
#4 • 5:51, 1497.7M • 27 SPM
32
30
28
26 . m 20 SMI
24
22
20
5:00
#
DIST.
6000m
1
2
3
1500m
1500m
1500m
4 1500m
TIME
23:21.9
5:44.0
5:43.6
6:02.2
5:52.2
10:00
PACE
1:56.8
1:54.6
1:54.5
2:00.7
1:57.4
15:00
RATE
26
26
27
26
26
20:00
POWER
220
232
233
199
216
CALS
411
105
105
99
102
25:00
REST T
4:00
1:00
1:00
1:00
1:00

in image20 Rounds:
250m row
30 sec rest
28
26
24
22
#
DIST.
5000m
1
250m
2
250m
250m
4
250m
5
250m
250m
7
250m
8
250m
9
250m
10 250m
11250m
12 250m
13 250m
14 250m
15 250m
16 250m
17 250m
18 250m
19 250m
20 250m
goals were power & pace focused
ttoo1
HMmank.
28 SAM
.о
______.....
5:00
10:00
15:00
20:00
25:00
TIME
PACE | @
18:02.7
1:48.2
0:51.3
0:51.3
0:51.3
0:50.8
0:51.7
0:52.5
0:52.0
0:56.6
0:54.4
0:53.1
0:54.1
0:52.3
0:54.0
0:57.4
0:55.4
1:00.6
0:57.0
0:56.2
0:58.4
0:52.5
1:42.6 (1:48.0)
1:42.6 (1:48.0)
1:42.6(1:48.0)
1:41.6(1:48.0)
1:43.4(1:48.0)
1:45.0(1:48.0)
1:44.0 (1:48.0) 27
1:53.2 (1:48.0)
RATE POWER
28
276
HR CALS REST TIME
REST DIST.
STROKES
DIST./STROKE
92 371
9:40
380m
515
9.70
29
324
92 20
0:30
22m
25
10.00
28
324
92 20
0:30
28m
24
28
324
92 20
10.42
10.42
28
334
92 20
28
317
92 19
0:30
0:30
0:30
16m
24
19m
24
10.42
12m
24
10.42
27
302
92
19
311
92
19
27
241
92
18
0:30
0:30
0:30
24m
24
10.42
20m
24
10.42
20m
26
9.62
1:48.8(1:48.0)
29
1:46.2 (1:48.0)
28
1:48.2 (1:48.0)
29
1:44.6 (1:48.0) 30
1:48.0 (1:48.0) 30
1:54.8 (1:48.0) 29
1:50.8 (1:48.0) 29
2:01.2 (1:48.0) 27
1:54.0 (1:48.0) 28
1:52.4 (1:48.0)
29
1:56.8 (1:48.0) 28
1:45.0 (1:48.0)
31
272
292
276
306
278
231
257
197
236
246
220
302
92
18
92 19
92 18
92 19
92 18
92 19
92 18
92 17
92 17
92 17
92
17
92
19
0:30
0:30
0:30
0:30
0:30
0:30
0:30
0:30
0:30
0:30
0:30
0:10
19m
23m
20m
22m
19m
21m
12m
17m
20m
15m
14m
17m
26
25
26
26
27
28
27
27
27
27
27
27
9.62
10.00
9.62
9.62
9.26
8.93
9.26
9.26
9.26
9.26
9.26
9.26
STR
1.22
1.19
1.23
1.18
1.27
1.25
1.27
1.30
1.24
1.21
1.25
1.23
1.24
1.21
1.20
1.19
1.20
1.21
1.21
1.13
1.22

in image0:15
crossfit_bodmin

in imageBret Contreras, PhD 0
@bretcontreras
There's been a huge exercise-bashing trend on
Instagram and TikTok lately. The algorithms are
rewarding polarizing posts because they're
controversial and therefore help these companies'
bottom lines.
Here's the deal...no actual trainer that trains
numerous people in REAL life ever bashes
exercises.
So these black & white exercise bashing posts are
huge RED FLAGS, alerting you that these content
creators don't train clients and don't possess real
expertise.
@bretcontreras1

in imagejaimescandont
Mis michael's
@impetusfitnesss
@michaelioe
elpcovann
the best coach

in imageWhen you load your muscles through
strength training, you'll see
improvements in cross-sectional area
(size), length, and strength after
approximately 20 days.
Bone takes longer to change.
Increased bone diameter, thickness, and
volume don't become significant until
40 to 80 days.
For all the runners with a history of
bony stress injuries, start your "bone
prep" sooner than your running.
@chungychung

in imageThey buried the lede on this new study. It's not
that exercise beats out SSRIs for depression
treatment, but that *just* deadlifts has the
largest effect of *any treatment* for depression.
That's kind of beautiful.
Deadlifts
Walking or jogging
Cognitive behavioural therapy
Yoga
Exercise + SSRI
Aerobic exercise + therapy
Strength
Relaxation
Mixed aerobic exercises
Tai chi or qigong
Aerobic exercise + strength
Cycling
SSRI
Physical activity counselling
Waitlist control
Hedges'g
(95% Crl)
Equivalent to active control
Clinically important benefit
Hedges'g
(95% Crl)
No K SUCRA
Poorer outcomes or higher depression
-0.96 (-1.36 to -0.56)
107
-0.63 (-0.80 to -0.46) 1210
-0.55 (-0.75 to -0.37)
712
-0.55 (-0.73 to -0.36)
1047
-0.55 (-0.86 to -0.23)
268
-0.54 (-0.76 to -0.32)
404
-0.49 (-0.69 to -0.29)
643
-0.44 (-0.71 to -0.16)
234
-0.43 (-0.61 to -0.25)
1286
-0.42 (-0.65 to -0.21)
343
-0.33 (-0.50 to -0.16)
1036
-0.30 (-0.60 to 0.01)
243
-0.26 (-0.50 to -0.01)
432
-0.07 (-0.30 to 0.16)
256
0.35 (0.19 to 0.51)
1303
5
51
20
33
11
15
22
6
51
12
28
11
16
4
53
0.95
0.75
0.58
0.57
0.85
0.62
0.66
0.57
0.41
0.68
0.42
0.25
0.36
0.20
0.01
-1.5 -1.0 -0.5 O 0.5 1.5
@03_09