Jae From Proof of Work Fitness

You don't have to travel down the road to self improvement alone. #HireACoach https://video.nostr.build/44a6590bcd397f211e75198fd9244bbe12e38142c8ea3f35552e0610beff566e.mp4

Friendly reminder to stay on top of your fitness, nutrition, sleep, stress management, and last but not least, socializing. Socializing is an integral part of your wellness, so in today's fast paced world, it's important to slow down and have an IRL conversation with people outside of work. Here are five reasons why you should incorporate socializing into your weekly routine. 🫂 **Emotional Support**: Socializing provides opportunities for emotional support, which can help individuals cope with stress, anxiety, and depression by providing a sense of belonging and validation . 🧠 **Mental Stimulation**: Interacting with others stimulates the brain, improving cognitive function, memory, and creativity. Engaging conversations and activities challenge the mind and ward off mental decline. 🤼‍♂️ **Physical Health Benefits**: Socializing often involves physical activities such as walking, playing sports, or dancing, which contribute to overall physical health and fitness. Additionally, social connections have been linked to lower blood pressure and a stronger immune system. ☺️ **Increased Happiness**: Spending time with friends and loved ones promotes feelings of happiness and fulfillment. Positive social interactions release hormones like oxytocin and serotonin, which elevate mood and reduce feelings of loneliness. -🤼‍♂️ **Sense of Purpose**: Socializing can provide a sense of purpose and belonging by fostering relationships, building communities, and contributing to shared goals and activities. This sense of belonging is essential for mental and emotional well-being. #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #Socialize 🤼‍♂️🫂 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram https://video.nostr.build/44686e2d049142ff8b969c406fbb883d1148222c8f2c5ddb4073631e342a4c26.mp4

STIMULATE 🏋🏽‍♂️ NOURISH 🥩 RECOVER 🛌🏽 If you're not training hard to stimulate muscle growth then you're basically doing cardio. Train hard by taking sets close to failure. Failure means losing correct form. Consume a balanced diet of protein rich Whole foods Recover with 7 to 9 hours of quality sleep and rest muscle groups two to four days between intense trainings. If you focus on these three key areas then you'll be able to lose weight and build muscle or build muscle in a sustainable way. Be sure to match your calories with your activity level and your end goal in mind. Be in a slight calorie deficit if you're trying to lose fat and a slight calorie surplus if you're trying to build muscle. #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram https://video.nostr.build/97c709f1683c39d2850da546164025bf331f7e421c030ea18ffd2b3726880e23.mp4

Unleashing newfound grip strength 💪🏽 Here's a list benefits bone unlocks by making #GripGainz: - Bee the man around the house and open all the jars - Enhanced performance in sports requiring grip strength (e.g., rock climbing, weightlifting-Deadlifts) - Reduced risk of hand and wrist injuries - Increased forearm muscle mass and definition - Better dexterity and coordination - Enhanced ability to perform daily tasks that require grip strength (e.g., carrying groceries, opening jars) - Strengthened wrist and forearm stability, reducing the risk of repetitive strain injuries - Improved grip endurance for activities such as prolonged writing or typing - Potential for increased bone density in the hands and forearms - Positive impact on overall functional fitness and quality of life #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram https://video.nostr.build/4c172c1d3cc2c8debe375045461ebd8dfbf5491d1e502213ded486494b91cf96.mp4

Squatting and heavier lifting should be part of everyone's weight loss program. ✅ Perform once to twice weekly 1-4 sets for 8-15 reps with 3 minutes rest between sets. Start at the lower end and build up as you're able to recover. There's no need to try to go too quickly and hurt yourself because this is a lifestyle change and something you're just going to have to make time for. 🏋🏽‍♂️ Squatting with heavy weights activates large muscle groups, such as the quadriceps, hamstrings, and glutes, which require more energy to move and recover. 🏋🏽‍♂️ High-intensity resistance training, like heavy squatting, increases post-exercise oxygen consumption (EPOC), leading to a prolonged calorie burn after the workout. 🏋🏽‍♂️ Building muscle through heavy squatting increases your basal metabolic rate (BMR), as muscle tissue requires more calories to maintain compared to fat tissue. 🏋🏽‍♂️ Squats stimulate the release of growth hormone and testosterone, which play crucial roles in muscle growth and metabolic function. 🏋🏽‍♂️ Regular heavy squatting sessions can improve insulin sensitivity, helping to regulate blood sugar levels and potentially reducing the risk of metabolic disorders. #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram

Movement is medicine. #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram https://video.nostr.build/5b925ebf6ab6a4d74a8e6654f6d8a9778c672d9288c9583bbdc031727bf8dd3f.mp4

Confront your weight gain head on with MASSIVE ACTION. ✅ Weigh yourself once a week ✅ Be more mindful about your eating habits ✅ Deal with stress in a healthy way (Don't eat your feelings) ✅ Prioritize your sleep ✅ Do resistance training plus cardio to boost metabolism ✅ Find an accountability buddy (or hire me) ✅ Great success! You're ready for Summer 🌞 #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram https://video.nostr.build/2c47a7150571c4df342ce1dbde05fef49b03836a64f5ab00daea29cf066c09ce.mp4

Want 3D abs? Summer is in 86 days ⛱️ 👙🩳 🔥 Train with weight enough intensity to stimulate hypertrophy (muscle growth). The last few reps should be difficult. 🔥 Train hard: Incorporate exercises specifically targeting the abdominal muscles such as weighed machine crunches, leg raises, one arm Farmer's carries, and planks into your workout routine. Directly train core at least once or twice weekly. 🔥 Use progressive overload: Gradually increase the intensity, duration, or resistance of your abdominal exercises over time to continually challenge your muscles and promote growth. 🔥 Get lean: Maintain a calorie-controlled diet that promotes fat loss, as excess body fat can obscure the definition of your abdominal muscles. Focus on consuming whole, nutrient-dense foods and consider incorporating cardio exercises to help burn calories and reduce body fat. #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram https://video.nostr.build/896e70d7b00154f24f7093b0dbf1b423bc10af718827ab24965ad63a2d8a8278.mp4

Without looking, can you tell which leg I injured? Comment below #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #Recovery 🤕🩼 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ https://video.nostr.build/4e31a74d56259c61719090277a8bbc7f04925be431c41f28cd4aa80033a924d0.mp4

I prefer to intermittent fasting myself but it's not for everyone because it may lead some people to overeat because they are too hungry. If you fall in that group then try to consume whole foods because they are more satiating, especially protein. But sometimes we don't always have time to prepare a well balanced, nutritious meal, so in that instance, I'll usually have a protein shake to start my day. That way, I'm not starving by lunch time. #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ https://video.nostr.build/fa2a47f08f7261d5070300cb8cb7f730142bf1dd4f2cdb47a2f285b7c205e814.mp4

Whether you're trying to burn fat or build muscle, focus on these three key areas. STIMULATE NOURISH RECOVER #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ for more Bitcoin Fitness content. https://video.nostr.build/f5ab7414701dbe5fb98a2287a4c4a5cb79b90f45b759672fbcdead66174e8da5.mp4

Proof of Work Fitness: Better Money, Better Bodies https://video.nostr.build/938f1f688c298a4d53912dc0612f9bb377f29b84c8b88b88585de769a4affdaf.mp4

Get fit at home with this full body dumbbell workout. ***Check my Instagram for the video because NOSTR/Amethyst sucks at video*** Bicep curls 3 x 12-20 Shoulder press 3 x 12-20 Bent Over Rows 3 x 12-20 Dumbbell Squats 3 x 12-20 Romanian Deadlifts 3 x 12-20 Calf Raises 3 x 20-30 Toe Raises 3 x 20-30 V Ups 3 x 6-10 Pushups 3 x 5-50 *Play around with different rep ranges depending on how heavy your dumbbells are. The last few reps of every set should be difficult to perform using good form. #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️

STIMULATE NOURISH RECOVER All three points are equally important because if you're not recovering then you're likely not getting the full benefits from strength training and even if you're not working out you're still suffering from dysregulated hormonal balance caused by lack of sleep. Even one night of poor sleep, less than 5 hours, can throw you off your game. Here's a short list of how chronically poor sleep can affect you. - Lower resting metabolic rate - Increased ghrelin levels (hunger hormone) - Elevated cortisol levels (stress hormone) - Decreased leptin levels (satiety hormone) - Increased susceptibility to poor food choices - Overeating tendencies - Weight gain - Emotional stress due to guilt from poor food choices - Hormonal responses exacerbating emotional stress I know we all have to work and make money but when you have multiple days in a row when you know you're going to be expected to perform at your best and are expected to be somewhere at a certain time then you should flex that discipline muscle by setting up a bedtime routine so that you can get to bed with enough time to have 7 to 9 hours of quality sleep. @paul_visuals for the edit #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ https://video.nostr.build/458e300d951600b593dd9cc507134ab702c7866cc7a999d60cc835ee57beafac.mp4

It's difficult for me to write this but I want you to understand where I'm coming from. I've been guilty of procrastination, especially when I don't really know what I'm doing. Sometimes just thinking about all stuff that I need to learn how to do for my success gives me anxiety. I like to think that I'm a disciplined person but sometimes I falter. One thing I've learned from pulling all nighters and filing my taxes on the weekend before they're due is that whatever I'm avoiding is not that big of a monster once I break it down into smaller tasks that I execute one at a time. I started my taxes a month ahead this time and I've recently started to reframe how I view the things when I am unsure of what needs to be done. Now, instead of finding other things to do instead of what needs to be done, I run towards that monster and reach out to someone one with experience once I realized that most of my anxiety stems from not knowing what to do. Instead of running away from your problems, run towards the uncertainty but have someone on the phone that knows where you're going. Please LIKE the post and share some things that you procrastinate on in the comments ⬇️⬇️⬇️ #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️

This kid is going to be a monster because of the lessons that I'm teaching him. You can be that shining light and example to your family and friends. Stop listening to that negative inner voice and just do the hard things anyway. It doesn't get easier but you get better at dealing with literally everything else in your life because of the mental fortitude. There's never going to be a perfect time. STOP WAITING. TAKE MASSIVE ACTION! Adopt a growth mindset, challenge yourself physically, intellectually, socially, spiritually, and care for the vessel in which you travel on a rock flying through space. #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ https://video.nostr.build/686017033b928d2bd462eeee1d35e766eae3cb781104f6cddb136d3085912858.mp4

🚫 Don't just sit in bed all day, keep moving to the extent that I can without pain. 🛑 Stop stretching the injured muscle. 🤕 The hamstring is already strained so stretching more will aggravate the injury. 🚶🏽‍♂️ Select exercises that work the injured muscle without causing pain. 🐌 Move through the range of motion slowly to prevent overstretching the muscles. 🥩 Eat a balanced diet Rich in Protein to give my body the building blocks it needs to rebuild. 😴 Sleep 8.5 to 9 hours per night to let my body heal. 🤔 Remember to not sprint 100% when my legs are already fatigued so this is less likely to happen. Hope you all can learn from my mistakes and keep making progress. #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ https://video.nostr.build/d99cccbcbf259ec7ecac61711d6e40887f7cec6555b8ba701c665e648f1e64b6.mp4

Bitcoin is not about getting rich. 🍊💊 Bitcoin is about escaping the arbitrary inflation risk inherent in all monetary systems controlled by a central bank. 🍊💊 Bitcoin allows one to save the value of their time in a digital property that is provably scarce. 🍊💊 Users of Bitcoin are all working off of the same ledger that only transactions that follow the rules can be added to. Once they are there, they cannot be changed. 🍊💊 Bitcoin is globally decentralized and has no leader. 🍊💊 Bitcoin is money for the internet. 🍊💊 To move Bitcoin, all one needs is the address to send it to and you could move the value of your house in a single send. 🍊💊 If the internet went out for a little bit, that would not stop Bitcoin. 🍊💊 China has banned Bitcoin, El Salvador has adopted it as legal tender, and the USA has just approved it for ETFs. 🍊💊 The future is Orange and it's time that you take the time to study Bitcoin. 🍊💊 #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ Thanks to @paul_visuals_ for the clean edit. https://video.nostr.build/64492029abdfd0330de11172a05e1a0db95e7166a355d40ee38d57532a704675.mp4

We all have a voice in our head and sometimes it can be more negative than we would like it to be. Sometimes you just have to get out of your own head and get some work done. The next time that the voice in your head is excessively negative and only sees what could go wrong then show that thing who's boss. Tire it out by working hard and getting some good sleep. #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ https://video.nostr.build/7a8812f535436da0926f8278110ac7a8666531f885e698535a9576619e9751f7.mp4

🦵🏽 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