Jae From Proof of Work Fitness

🦵🏽 Do Split Squats for aesthetically pleasing legs and a more balanced physique. 🦵🏽 Incorporating Bulgarian split squats into a workout routine can result in increased muscle definition and symmetry. 🦵🏽 Bulgarian split squats are also excellent for correcting muscle imbalances by isolating each leg, promoting better balance and coordination. 🦵🏽 They target key muscle groups including the quads, hamstrings, glutes, and stabilizing muscles, leading to enhanced lower body strength That will help you lift heavier when using both legs. #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ #FitnessCoach 🏆👨🏽‍💻 #Consistency 👍🏽💯 #Fitness 🏃🏽‍♂️🏋🏽‍♂️ https://video.nostr.build/cdf910189ca54194c11e83a51f15c190c2b42d8c7fe4bdb9bbbdae7c7672e61e.mp4

Testosterone, IGF-1, & Growth Hormone are all muscle building hormones that are decreased as a result of your poor sleeping habits. Lack of sleep can also disrupt other hormones in the body, particularly affecting cortisol, leptin, and ghrelin, which play crucial roles in regulating metabolism, appetite, and energy balance. . Here's how lack of sleep can impact these hormones: 1. Chronically elevated cortisol levels due to poor sleep quality or insufficient sleep duration can contribute to increased stress, impaired immune function, and metabolic disturbances. 2. Studies have shown that sleep deprivation is associated with lower circulating levels of leptin, which may contribute to increased food intake and difficulty in maintaining a healthy weight. 3. Studies have shown that sleep deprivation is associated with higher levels of ghrelin, which may contribute to overeating, weight gain, and metabolic dysregulation. 🏋🏽‍♂️ People are always looking for ways to increase their testosterone naturally without realizing that one of the best ways is to optimize what your body makes by getting enough sleep, muscle strengthening activities, and having a balanced diet that cuts out deficiencies. The thing is, I suspect that many of you know that lack of sleep isn't good for you but maybe understanding how it affects the hormones in your body will help you to correct behaviors and allow you to get into bed earlier or allow yourself to sleep in. #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #ProofOfWorkFitness 🤳🏽🏋🏽‍♂️

I had a long day yesterday and I couldn't make it to the gym but after all my work was completed I managed to squeeze in a run, push-ups, and squats before dinner. I have ambitions and goals so, everyday I execute on non-negotiables so I can move towards and attract things that I want. That's my idea of manifesting. I'm not standing in front of the mirror shouting affirmations. I'm taking MASSIVE and sometimes small actions, everyday towards achieving my goals. #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ https://video.nostr.build/59b7e3ef35bc819358d8c56beaa793e47652ad08d0137166a82964ea1ccdccba.mp4

Can you handle the pain? #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ https://video.nostr.build/12e67b0f0f21813168d72a10eb152cccff6cb61142e56e45dbc8bdcae2fa0638.mp4

Do you save in Bitcoin? #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ https://video.nostr.build/725cb607005f1767bbfc6754691879be0505112f42d9419ab63c9aead3613da9.mp4

Week 13 of my bulk. I started at 143 lbs and I'm now around 166 lbs. That's 1.7 lbs gained per week which is right in the sweet spot of gaining 1/2 to 2 lbs per week. I planned it this way to minimize fat accumulation while gaining muscle sustainably. Anyone can do this by optimizing 3 key areas. STIMULATE NOURISH RECOVER Stimulate muscle growth with resistance training by utilizing Progressive Overload. Nourish the body with a balanced diet of Whole Foods rich in protein. Recover with 7 to 9 hours of Quality Sleep and rest muscle groups 48 to 96 hours between training sessions. Whether you want to slim down or tone up, the Don't Trust, Verify system from Proof of Work Fitness is an evidence-based method of achieving a body you are proud of. #Fitness #FitnessMotivation #FitnessCoach #StackSATsGetFit #BetterMoneyBetterBodies #BitcoinFitness #100ADayTill100K #Consistency #DisiciplineOverMotivation #WeightLossJourney #FitnessJourney #DoItForYou https://video.nostr.build/db39db50544306a1ffb3c8ea1f9097b95109ce48badfeb36541e56f570959536.mp4

⛱️👙🩴 Summer is 115 days so SAVE this video because I'm going to give you the Summer Shred Strategy. 🥗🥩🍍 Eat a balanced diet of protein rich whole foods and cook most of your own meals.  Meal prep so that you have food prepared for when you're tired after work or a late night.  ⚖️⚖️⚖️ Weigh yourself every Sunday morning, after you went to the bathroom.  😴🛌🏽👣 Sleep at least 7 hours a night and get 7,000 steps per day 🏃🏽‍♂️🚴🏽‍♂️💃🏽 Get 150 minutes of moderate intensity aerobic exercise (brisk walking, Zumba, moderate cycling) or 75 minutes of vigorous intensity exercise (running, hip hop dance/ Salsa dancing, circuit training with minimal rest) spread out through the week. 🏋🏽‍♂️🏋🏽‍♂️🏋🏽‍♂️ Strength train at least two days a week 👀😃🆗 Then see how much weight you lose just from doing that for 2 weeks.    ⚡⚡⚡ Play with those variables until you get into the sweet spot of losing 1/2 to 2 lbs per week because that way the weight that you're losing will be mostly fat and minimal muscle.  💯💯💯 Follow for a summer body you can be proud of.  #Fitness #FitnessMotivation #FitnessCoach #StackSATsGetFit #BetterMoneyBetterBodies #BitcoinFitness #ProofOfWorkFitness #100ADayTill100K #Consistency #DisiciplineOverMotivation #WeightLossJourney #FitnessJourney #DoItForYou https://video.nostr.build/566a9fa471a3a27596f817eec51dcdd554af337264d2b74dcdfb6767c6958109.mp4

Week 13 of my bulk. I started at 143 lbs and I'm now around 166 lbs. That's 1.7 lbs gained per week which is right in the sweet spot of gaining 1/2 to 2 lbs per week. I planned it this way to minimize fat accumulation while gaining muscle sustainably. Anyone can do this by optimizing 3 key areas. STIMULATE NOURISH RECOVER Stimulate muscle growth with resistance training by utilizing Progressive Overload. Nourish the body with a balanced diet of Whole Foods rich in protein. Recover with 7 to 9 hours of Quality Sleep and rest muscle groups 48 to 96 hours between training sessions. Whether you want to slim down or tone up, the Don't Trust, Verify system from Proof of Work Fitness is an evidence-based method of achieving a body you are proud of. #Fitness #FitnessMotivation #FitnessCoach #StackSATsGetFit #BetterMoneyBetterBodies #BitcoinFitness #100ADayTill100K #Consistency #DisiciplineOverMotivation #WeightLossJourney #FitnessJourney #DoItForYou https://video.nostr.build/e4d94480049aa8532b424933f64236a6efa2e0b97e30c6874067e6731f53500b.mp4

Why don't you have the body you want? Tell me what's holding you back the most. Drop a comment or shoot me a DM. #Bitcoiner #BusyProfessiomal #BitcoinFit #ProFit #StackSATsGetFit #BetterMoneyBetterBodies https://video.nostr.build/2141301fa1b72dcae6b210f83cb551c771cff1d05689b817aa9d58b3dc797056.mp4

Here we are at the end of February and a lot of people have already given up on their fitness journeys that they started at the beginning of the year. You're going to have roadblocks and there's going to be times when you fall short but don't give up and fall back into old habits. Have you been trying to do this on your own and you're not consistently making progress or if you're not satisfied with the progress that you are making? Then make the investment in yourself to work with me and join my Fitness Enthusiasts community. We'll hold you accountable and inspire you with our own actions. #Fitness #FitnessMotivation #FitnessCoach #StackSATsGetFit #BetterMoneyBetterBodies #BitcoinFitness #100ADayTill100K #Consistency #DisiciplineOverMotivation #WeightLossJourney #FitnessJourney #DoItForYou https://video.nostr.build/c47add5f870b50d7603b58a2e4734b718f161bb1e15ab47ed0f704b1b747cb4a.mp4

These pictures were taken one year apart but my bulk didn't start until 12 weeks ago. I used to be afraid to go on a bulk because I thought that I was going to get fat. But the truth is, I'm stronger than I've ever been and I feel great. Yeah, I've gained a little bit of fat but I've gained a lot of muscle. When I cut back down again, my physique will look way better than if I had tried to stay lean this whole time. I started this bulk with the intention of putting on 10 lb of lean mass to show my followers that it was possible to keep a good physique and be healthy while on a bulk. I've been logging my nutrition in the Proof of Work Fitness app while following the workouts that have been programmed for me. Tracking my progress these last 12 weeks has been a piece of cake and I've been getting stronger almost every week. If you've been struggling to lose weight and you want a better physique or you're trying to gain weight to improve your physique the principles to follow are the same. STIMULATE NOURISH RECOVER Stimulate muscle growth with resistance training, Be in a caloric deficit or surplus most of the time while consuming a balanced diet rich in protein, and recover with 7 to 9 hours of quality sleep. If you're ready to build a physique that you can be proud of then DM me "Ready" and I'll see if I can help. https://video.nostr.build/f0db9d9d15958bdce82346821f6af808ee33c5864394c5f6814f81fd137c8116.mp4

As a Pharmacist and Fitness Coach, I've had a lot of tough conversations with people about how they developed their chronic disease or why it's easier for them in their minds to continue on the path that they're on rather than make a few key changes to their lifestyle. But when I have conversations with people who are leading healthy lives it's exactly the opposite. They see the things that they do for their health and longevity as non-negotiable. They must do these things and they make time for them. At the end the choice is yours, are you going to continue to make excuses for yourself and eat your way into chronic diseases and not do any work to burn off the extra calories? Or are you sick of lying to yourself about how you're going to change next week or after this holiday. Start small, Start now. If you're reading this, and you know you have some changing to do then start going for walks once a day and if you're already walking then throw in some push-ups and squats. If you're already doing body weight workouts and walking then start lifting weights and making better food choices. If you're someone that works out six or seven days a week and eats healthy, maybe take a few days off and do other things that you enjoy and spend time with your loved ones or make some new friends and see them regularly. We've all got somewhere that we can improve from who we were in the past because it's not a competition between you and I. I'm in competition with my old self. https://video.nostr.build/12a64e1067ce2eb1ec828e13be61dc96e5430d9dd8aab9204610fdcc2b424326.mp4

For BUSY Professionals only who want to improve their physique. Comment 🔥 below if you want to learn more. https://video.nostr.build/0bb7bc772d81d5ac41257f309b2313ec5b9a78ec00902f684deb12f7dd8845ae.mp4

The anterior mid-singlet cortex, a region of the brain associated with self-control and decision-making, grows in response to challenging tasks individuals undertake, particularly those they find difficult or unappealing. 😲😲😲 This neurological adaptation underscores the brain's capacity for growth and resilience in the face of adversity. 🧠🧠🧠 Understanding this phenomenon can empower individuals pursuing fitness or other goals by highlighting the potential for personal growth and development through perseverance. 💯 By recognizing that engaging in challenging activities can lead to tangible changes in brain structure associated with enhanced self-control, individuals can find motivation to persist in their endeavors, knowing that their efforts are not only building physical strength but also strengthening their cognitive faculties. ⭐⭐⭐ #StackSATsGetFit #BetterMoneyBetterBodies #ProofOfWorkFitness #Fitness #FitnessMotivation #BuildMuscle #LoseFat #BitcoinFitness #Discipline>Motivation #Consistency #Mindset #Mobility #Agility #Strength #Speed #Athleticism #OnlinePersonalTrainer #FitnessCoach https://video.nostr.build/1d06fae59cbc128600f3bc4fadc12e4bf2766c0618b2916eefa132b1e5e5ab10.mp4#m=video%2Fmp4&dim=544x960&alt=Do+the+hard+things.+&blurhash=%5DEBy%24%7CRl_2jYD%2500e.9Zofxu4%3Axts9Rjx%5D%7EVR%2Bx%5BxaE1adM%7BIpR*xZIo-pn%24R*ozR%2BM%7Bj%5Bs%3AR*%252M%7BozWBoJRj%25MWBt6WB&x=eea2eb9d59d1d866c640248729f0ea59239aa063cc2a021b453c9dafd71ecabb

Happy Valentine's Day https://video.nostr.build/7e40c19bc2b96a2495587b5dd4c086aefa84ec1f9ad8748989761f3efbef860e.mp4#m=video%2Fmp4&dim=544x960&blurhash=%5DNH_JUEOE1kDMy_NbI%24%25xtIV%3FFt7xaShIpoNozbE%252ofRi-pofS5WXE1oz%25LxZt6nit7t7jbWXNHt6ogt5RkkCRjs.WXfl&x=d16de3df958136199d8367a53a2f907fdc2bd5c5530dafe98f2f684955637e04

So proud of the Bitcoin Brunch group for knocking out 100 push-ups and a bunch of squats. Had to speed up the clip because it was 13 minutes lol but we got it done. I take a holistic view of wellness that includes more than just working out and eating healthy but it's also includes healthy social relationships. Finding and engaging in hobbies and communities that you enjoy is part of what makes life worth living. You won't always have time but you have to make time because you don't want to wake up when you're 80 and regret never having fun with your friends or getting healthy while you could. If you don't already have hobbies and communities that you enjoy then come and join ours. #BetterMoneyBetterBodies #StackSATsGetFit #Fitness #FitnessMotivation #BuildMuscle #LoseFat #BitcoinFitness #Discipline>Motivation #Consistency #Mindset #Mobility #Agility #Strength #Speed #Athleticism #OnlinePersonalTrainer #FitnessCoach https://video.nostr.build/c9ad995367b6e039cec3e185fecab8576c2b50efd7c6ac587409978c96f3dcc0.mp4#m=video%2Fmp4&dim=544x960&alt=%23100adaytill100k+&blurhash=%5DRGRSR-qxtS5R.%7DRnhslWUayVCV%3Drrn%24s%2Cs9t7xHbIof%252t6oybajZn%2BS5R*oejYkEWFWCWVfksSjXW.R*WXngskfiWWaf&x=c2115adb9817b3b8d713d2b69a8fd8d6c9072071c4ef23cffab31ee6430bc1e7

IYKYK https://video.nostr.build/9e0bb6dd0de0e37e22fbd0c3d51308decd00aae5e95f0a4afb376122008966e4.mp4#m=video%2Fmp4&dim=544x960&alt=Train+harder.+&blurhash=%5DYGbeo%25%23%25MV%40oL_NxuS%24Ris%3A%25gsmxZayt7%25MM%7BjEbIR%2BR*M_M%7Bs%3Aj%5BV%40NGWAogR*t7V%40WBfkjYxuf%2BWVofjZtRt7t7jtWB&x=262541e6c3f4c48c0f9b38a21b5775065edb403c8e16ba8037bdfa36fcacd66c

STIMULATE NOURISH RECOVER Stimulate muscle growth with resistance training utilizing progressive overload to make consistent gains. Nourish the body with a balanced diet rich in protein while staying in a caloric surplus. Recover with 7 to 9 hours of quality sleep *No caffeine, alcohol, or anything else that interferes with sleep within 6 hours of sleep.* It doesn't matter what your goals are, if you follow these 3 principles then you'll be making gains, losing fat, and getting shredded. #BetterMoneyBetterBodies #StackSATsGetFit #Fitness #FitnessMotivation #BuildMuscle #LoseFat #BitcoinFitness #Discipline>Motivation #Consistency #Mindset #Mobility #Agility #Strength #Speed #Athleticism #OnlinePersonalTrainer #FitnessCoach https://video.nostr.build/33c2617be9b5f8469be19362eba7f24ec534e95673867dd353a9237d3f81bece.mp4#m=video%2Fmp4&dim=544x960&blurhash=%5DYHBoEbIR*s.tR_NofjZjZW%3D%25goet7R%2Bnhn*RjWBbHaeM%7Bj%5BoeWqRkRPW%3BR*s%3Aj%5BoekDoKjst6RksmoKR*bbjsWVbHf6jZ&x=deded80fffd6e82fa2ebe6063eaa25b4594fff64324085737f3bf1e8858144e6

The 5 Secrets to Get Shredded for Summer As an online fitness coach one of the Biggest questions I get about getting shredded is HOW! What do I need to do in order to hit this goal without hating the process? Here are my 5 Secrets to Getting Shredded 1. Cultivate a Growth Mindset by being positive and resilient, don’t beat yourself up but rather learn from your mistakes. 2. You don’t have to do some special diet or anything too restrictive. A balanced diet rich in protein while maintaining a caloric deficit most of the time will do the trick. 3. Incorporate progressive overload into your workouts. Whether it's increasing weights, repetitions, or intensity, this approach stimulates muscle growth and promotes the lean, shredded look. 4. If you wanna lose the weight and keep it off or build the muscle and keep it then you must look at your lifestyle and slowly change one thing at a time into alignment with your goals. 5. Pay close attention to your environment and the people around you. Are they supporting you? If not, then work with a coach, get into a community or whatever you have to do to get some accountability. Any one of these secrets could be the one that moves the needle for you and helps you achieve this goal before summer. One of these secrets probably speaks to you more than the other ones! What was your favorite secret? Comment the number below! Thanks to @keymoneyskates for the Radical Blading 🤘🏽😎! #StackSATsGetFit #BetterMoneyBetterBodies 🍊💊⚡ https://video.nostr.build/5aa76b5b055e909cb21b0cebcb447082065adc82848a421cc9b0433d3c63abbb.mp4#m=video%2Fmp4&dim=544x960&alt=Top+five+secrets+for+getting+shredded+this+summer&blurhash=%5D5EUAA58E0-P9%5D0%230%24%3D_jrI%5DD%7E5Ut8s.R-S-%5EM59xDs%250f%7D%3DxCNH-USvj%5D%24ds%2CsqXraeW9bJNE9r-6SkI%5Ds9NE-SElNIs%3B&x=077ce92c276b35544ac427756e17113bdc08614ae8b277552de27cf7edfc9178

Mindful eating is more than just eating when you're hungry and stopping when you're full. It's about setting yourself up for success by keeping healthy snacks at your house even when other people may have some less than healthy options. Just do a quick analysis of your activity for the day, calories consumed thus far, and which choice most closely aligns with your goals. And I'm not going to front, I ate three oranges, three cookies, and had a great workout that day. #BetterMoneyBetterBodies #StackSATsGetFit #Fitness #FitnessMotivation #BuildMuscle #LoseFat #BitcoinFitness #Discipline>Motivation #Consistency #Mindset #Mobility #Agility #Strength #Speed #Athleticism #OnlinePersonalTrainer #FitnessCoach https://video.nostr.build/97c3390f2373514fad881313d4e8bbc0418a3934dec9f58e5207c12cd7b3bdfb.mp4#m=video%2Fmp4&dim=544x960&alt=Mindful+eating&blurhash=%5DDI%3B%23FVE%3FvXSD%25.9_NX9xaM%7CD*_3-U%251%251%3FGofg4RjIp9ZE2kBkCof-oMxt7t7WVtRkCRkR%2BWVNHozxas%3At6IoxuxaWCR*&x=d3945d47a5314d0f5bbcd62e8a638d6edca114271456e598e73e82361232aa79