I need some more people on nostr to follow. Do you guys have any good recommendations?

What's up guys? This is Jae from Proof of Work Fitness! Here's an example of a workout that I did yesterday that did not take a lot of time. The intensity was high and that good soreness feeling that I have when I woke up this morning lets me know that I'll be making gains. You don't have to do a workout like this if you're just starting out because most people struggle with consistency and mindset. I can help with both. If you're like me, and you've been working out for years but you just get bored of going to the gym, then maybe you can switch it up and try workouts like this. Use your imagination and work out in different places. Let's break free from the routine and embrace the thrill of unconventional workouts. #Makefitnessfun #consistency #personaltrainermiami

Sprinting is considered a good workout for several reasons: 1. **Accessible**: You can do sprints almost anywhere, requiring minimal equipment. This accessibility makes it a versatile workout option. 2. **Metabolism Boost**: High-intensity sprinting can increase your metabolic rate even after the workout is over. This effect, known as excess post-exercise oxygen consumption (EPOC), can help you burn more calories throughout the day. 3. **Time Efficiency**: Sprinting workouts are typically short but intense, making them a time-efficient option for those with busy schedules. #Sprints #Fitness #PersonalTrainer #BTCFitness #BTCPersonalTrainer #Balance #Mobility #QualityofLife #Longevity #LowTimePreference #workout #calisthenics #tips #contentcreator # #healthliteracy #FLKeys #oceanreef #LoseFatBuildMuscle

Sprinting is considered a good workout for several reasons: 1. **Mental Toughness**: Sprinting requires mental focus and discipline, which can help improve mental toughness and resilience. 2. **Variety**: Sprinting can add variety to your exercise routine, preventing boredom and plateaus in your fitness progress. 3. **Improved Athletic Performance**: If you participate in sports or activities that require bursts of speed, sprint training can directly improve your performance in these areas. #Sprints #Fitness #PersonalTrainer #BTCFitness #BTCPersonalTrainer #Balance #Mobility #QualityofLife #Longevity #LowTimePreference #workout #calisthenics #tips #contentcreator # #healthliteracy #FLKeys #oceanreef #LoseFatBuildMuscle

Warming up before a workout is important for several reasons: 1. **Injury Prevention:** Warming up increases blood flow to your muscles, making them more flexible and less prone to injury. It also prepares your joints for the upcoming activity. 2. **Improved Performance:** A good warm-up gradually increases your heart rate and breathing, priming your cardiovascular system for exercise. This can enhance your overall performance during the workout. 3. **Enhanced Range of Motion:** Warming up helps to increase the range of motion in your joints, allowing for smoother and more controlled movements during exercises. 4. **Mental Preparation:** It gives you a chance to mentally prepare for your workout, focusing your mind on the task ahead and helping you get into the right mindset. 5. **Reduced Muscle Soreness:** A proper warm-up can reduce post-workout muscle soreness by preparing your muscles for the stress they'll endure. Incorporating a warm-up routine into your workouts can contribute to a safer, more effective, and enjoyable exercise experience. #BTCPersonalTrainer #Balance #Mobility #QualityofLife #Longevity #LowTimePreference #workout #calisthenics #weightlifting #contentcreator #financialliteracy #healthliteracy

**Sports Performance**: Athletes benefit from balance training to enhance their agility, reaction time, and overall performance. Improved balance can help athletes avoid injuries associated with sudden movements and changes in direction. #Fitness #PersonalTrainer #BTCFitness #BTCPersonalTrainer #Balance #Mobility #QualityofLife #Longevity #LowTimePreference #workout #calisthenics #weightlifting

**Fall Prevention**: Balance exercises are especially important for older adults as they help reduce the risk of falls, which can lead to serious injuries like fractures. Maintaining good balance can improve independence and quality of life in the elderly. #Fitness #PersonalTrainer #BTCFitness #BTCPersonalTrainer #Balance #Mobility #QualityofLife #Longevity #LowTimePreference #workout #calisthenics #weightlifting

**Improved Coordination**: Balance training enhances your coordination and the ability to control your body's movements. This coordination helps you perform tasks with better precision, reducing the likelihood of accidents. #Fitness #PersonalTrainer #BTCFitness #BTCPersonalTrainer #Balance #Mobility #QualityofLife #Longevity #LowTimePreference #workout #calisthenics #weightlifting

Balance training is important for injury prevention because it helps improve stability and neuromuscular control, reducing the risk of accidents and injuries in various ways: 1. tripping or falling. 2. **Strengthening Muscles**: Balance exercises engage smaller stabilizing muscles that are often neglected in traditional strength training. This added strength can help support joints and prevent strains or sprains. 3. **Joint Stability**: Better balance contributes to joint stability, particularly in the ankles, knees, and hips. This stability reduces the risk of twisting or hyperextending joints during physical activities. 4. **Improved Coordination**: Balance training enhances your coordination and the ability to control your body's movements. This coordination helps you perform tasks with better precision, reducing the likelihood of accidents. 5. **Injury Recovery**: For individuals recovering from injuries, balance training is a crucial part of rehabilitation. It aids in regaining strength and stability in the affected area, facilitating a faster and more complete recovery. 6. **Sports Performance**: Athletes benefit from balance training to enhance their agility, reaction time, and overall performance. Improved balance can help athletes avoid injuries associated with sudden movements and changes in direction. 7. **Fall Prevention**: Balance exercises are especially important for older adults as they help reduce the risk of falls, which can lead to serious injuries like fractures. Maintaining good balance can improve independence and quality of life in the elderly. 8. **Core Strength**: Many balance exercises engage the core muscles, leading to a stronger core. A strong core is essential for overall stability and can help prevent back and spine-related injuries. 9. **Posture Correction**: Balance training can correct posture imbalances, reducing the risk of overuse injuries that may occur due to poor alignment or muscle imbalances. Incorporating balance training into your fitness routine can help you build a solid foundation of stability and reduce the likelihood of injuries in various activities, from everyday tasks to sports and recreational pursuits. #Fitness #PersonalTrainer #BTCFitness #BTCPersonalTrainer #Balance #Mobility #QualityofLife #Longevity #LowTimePreference #workout #calisthenics #weightlifting

"Embracing the unconventional on my fitness journey! 💪🤪 Who said workouts had to be ordinary? 🤷‍♂️ Trying out this unique exercise to keep things interesting and effective. #FitnessFun #UnconventionalWorkout" #Fitness #PersonalTrainer #BTCFitness #BTCPersonalTrainer #Balance #Mobility #QualityofLife #Longevity #LowTimePreference #workout #calisthenics #weightlifting

"Starting the day with a dose of motivation and a whole lot of passion. 💪☀️ Helping my clients rise and shine on their journey to greatness! #PersonalTraining #MorningMotivation" #Fitness #PersonalTrainer #BTCFitness #BTCPersonalTrainer #Balance #Mobility #QualityofLife #Longevity #LowTimePreference #workout #calisthenics #weightlifting

***NOSTR would not allow me to upload the video but you can see it on my Instagram or TikTok @ProofofWorkFitness*** Here's a challenging full-body calisthenics workout for an advanced exerciser. This routine focuses on bodyweight exercises that require strength, balance, and coordination. Be sure to warm up before starting and cool down/stretch afterward. Perform each exercise with proper form and control. Rest as needed between sets and exercises. **Warm-Up:** - 5-10 minutes of light cardio (jumping jacks, jogging in place, or jump rope) - Dynamic stretches (arm circles, leg swings, hip circles) to loosen up **Workout:** 1. **Handstand Push-Ups:** 4 sets x 6-8 reps (use a wall for balance if needed) 2. **One-Arm Push-Ups:** 4 sets x 6-8 reps (each arm) 3. **Pull-Ups:** 4 sets x max reps (weighted if possible) 4. **Pistol Squats:** 4 sets x 6-8 reps (each leg) 5. **Dragon Flags:** 3 sets x 8-10 reps 6. **L-Sit Hold:** 4 sets x 20-30 seconds 7. **Muscle-Ups:** 3 sets x max reps 8. **Planche Progressions:** Work on tuck planche or advanced tuck planche holds for 3 sets x 15-20 seconds each **Cool Down:** - Static stretching for major muscle groups (hamstrings, quadriceps, chest, shoulders, back, and calves) - Deep breathing and relaxation exercises This advanced calisthenics workout targets your entire body, from upper body strength with handstand push-ups and one-arm push-ups to lower body control with pistol squats and core stability with dragon flags and L-sit holds. Remember to progress gradually and focus on proper form to avoid injury. Adjust the number of sets and reps according to your fitness level and goals. #Fitness #personaltrainer #btcfitness #btcpersonaltrainer #stacksatsgetfit #calisthenics

A mantra can be useful during hard workouts or stressful activities for several reasons: 1. Focus and Distraction: Mantras provide a simple, repetitive phrase or word that can redirect your thoughts away from discomfort or stress, helping you stay focused on the task at hand. 2. Positive Affirmation: Many mantras are designed to be positive affirmations, reminding you of your goals, capabilities, or strength. Repeating these affirmations can boost confidence and motivation. 3. Breathing and Relaxation: Chanting a mantra often aligns with your breathing, promoting relaxation and reducing anxiety. It helps regulate your breath and calms the nervous system. 4. Mind-Body Connection: Mantras can deepen the mind-body connection. By associating your mantra with a specific workout or activity, you create a mental link that enhances your physical performance. 5. Persistence: The rhythmic repetition of a mantra can encourage persistence and endurance. It becomes a mental tool to push through challenging moments. 6. Mindfulness: Mantras encourage mindfulness, helping you stay in the present moment rather than dwelling on past failures or worrying about future outcomes. Incorporating a mantra into your workout or stressful activity can be a valuable strategy for maintaining mental resilience and achieving your goals. #Fitness #BTCpersonaltrainer #StackSatsGetFit

Why hire a personal trainer you may ask? A busy, successful person might hire a personal trainer for several reasons: 1. Motivation: A personal trainer can provide motivation and accountability, helping them stay committed to their fitness goals even when they lack self-motivation. 2. Customized Plans: Trainers create personalized workout plans tailored to the individual's needs, making it easier to achieve results without excessive effort. 3. Time Efficiency: Personal trainers can design efficient workouts, maximizing results in less time, which suits a busy lifestyle. 4. Knowledge and Expertise: Trainers have expertise in fitness and can ensure exercises are done correctly to prevent injury, making workouts safer and more effective. 5. Goal Achievement: Setting and achieving fitness goals becomes more attainable with a trainer's guidance, even for those with a lazy disposition. 6. Convenience: Having a trainer eliminates the need to plan workouts or think about what to do at the gym, making it easier to stay active. Ultimately, hiring a personal trainer can help a busy, successful individual overcome inertia and lead a healthier lifestyle.

Are you feeling a bit lazy today? It's important to remember that our bodies are designed to move and stretch, and when we don't use them, we can start to experience stiffness, pain, and even injury over time.  Incorporating a mobility routine into your day can do you so much good, as it helps to keep your muscles and joints limber and flexible, allowing you to move with ease and comfort. Not only does regular mobility practice help to prevent injury, but it can also improve your overall sense of well-being. By moving your body, you can release endorphins and reduce stress in your muscles and joints, which can help to alleviate feelings of anxiety and depression.  Plus, it's a great way to boost your mood and improve your energy levels, making it easier to tackle the day ahead. So, if you're feeling a bit lazy today, why not give some attention to your mobility routine? Whether you prefer to do some gentle stretching exercises or join a yoga class, finding something that suits your interests and abilities can help you to make regular movement a part of your daily routine. Your body will thank you for it! #fitness #StackSatsGetFit #fyp #Personaltrainer #balance #mobility #kick #bitcoin #mobilitytraining #Balancetraining #Personaltraining Follow me on TikTok, Telegram, and Instagram @Proofofworkfitness Stacker News @Proof_of_Work_Fitness

Maintaining time under tension during a workout, where you control the speed and tempo of each repetition, can be beneficial for building muscle because it increases the metabolic stress on the muscles. This prolonged tension activates muscle fibers more effectively and can lead to muscle hypertrophy (growth). It also engages muscle stabilizers and enhances muscle recruitment, contributing to overall muscle development. #StackSatsGetFit #fitness #bitcoinfitness #personaltrainer #tips

Here's the tie your shoes challenge. Starting with both of your shoes untied, lift your left foot up first, completely tie the shoe and double knot the strings. Next, begin on the right side by lifting your foot up. Tie the shoe then double knot it. Now, lower the foot and that's the end of the challenge. Good job! 👌🏽 Comment below if you were able to get both shoes tied without putting a foot down.

Balance and mobility training help us reduce the risk of falls and maintain independence. Incorporating balance and mobility exercises into your fitness routine, such as yoga, tai chi, or Single leg movements like I’m doing, can strengthen primary and secondary core muscles that could help someone catch themselves if they trip or fall. #StackSatsGetFit #bitcoin #Personaltrainer #fitness #balance #mobility #kick

Explosive 💥 Burpees ⚡  Start in a plank position 🍊  Do a regular push-up by lowering your body down toward the floor 💊  As you press up, push hard enough to lift your   hands and body as high off the ground as possible. Clap your hands together 💪🏽   Return to the starting position 🦵🏽   Lower your chest to the floor for one push-up 🌎  Jump your feet forward to the outside of your hands, coming into a squat 🥵  Explosively jump up and lift your arms overhead. ✅  Do 2 to 3 sets of 8 to 12 repetitions Follow for more fitness tips! #fitness #plyometricstraining #Personaltrainer #bitcoin #StackSatsGetFit lnbc10u1pjwh6r5pp5dj3ly8ymrc7dpd0rzt6zd7hr9lkpf2z4j64wq97ema58cyzj0wvqhp56d7mnflc3zqrhrlagxmre0paw6wrl6w5qw37zjcyxyurkmvczyfqcqzzsxqyz5vqsp5dc0u7a5ms4k6yrxjqmk7w2va3a2l5sprgmrerzp7cpch20tk45gq9qyyssqj0w3ujrmamcnrzarrfmsvra6u9dh32xv65xyv8xa8865u6vjlmz84q453ygtavfjaaz69gfdne4jmg2rqw85pq5g70m7zlwdt2fcp6gplfjkw0

4 types of exercise to maintain or improve quality of life into your Golden Years: Aerobic - 150 minutes of moderate intensity physical activity per week or 75 minutes of vigorous intensity physical activity per week or a combination of the two. * Note that this does not have to be structured exercise * More benefits can be gained by increasing time performing moderate or vigorous physical activity to more than 300 minutes per week. Strength - Muscle strengthening physical activities that target major muscle groups 2 or more days per week * Due to neural adaptations, strength gains can develop quickly at first as the CNS becomes more efficient like the LN. Mobility - Optimize movement and performance by increasing range of motion in joints, surrounding muscles, and connective tissues. * Sedentary behaviors can change our connective tissues and limit resting joint ranges of motion leading to poor posture at rest and during activity Balance - Multicomponent exercises that increase functional balance and strength can increase functional capacity and prevent falls. * Falls are more dangerous in those 65 years and over, so incorporating this into your routine now will have compounding effects in the decades to come, just like stacking SATs. #StackSatsGetFit #fitness #Balancetraining #mobilitytraining #bitcoin #PersonalTrainer