19/11/2024 Mens day Who is a man? Male driven with: - Purpose not possessions, - Discipline not doubts, - Actions not Attention, - Faith not Failures. Possess your purpose, Don't doubt your disciples, Act and avoid attentions, Fail ones have faith for the next. @Djumexto

What is all in fitness? 1. Run -Basic form of fitness,and it's all natural for endurance. 2. Lift -Do resistance training or strength training to build muscles for longevity. 3. Stretching -Like eating your meals and not taking water, stretches are more important. @Djumexto

Mon 11/11/24 The eleven wins 1. Pray and devotion 2. Diet and nutrition 3. Meditate 4. Run/cardio 5. Lift weight/resistance training 6. Think positive 7. Learn and journal 8. Gratitude 9. Deep work 10. Be present 11. Rest and good sleep Become unstoppable this week @Djumexto

Monday beast mode! Follow the 80/20 principal Since it's fresh a day deep work with your priorities first! You'll have the whole week being productive and proud! √Hit the gym √Read and journal √Eat clean √Do 80% of your weekly assignment. You'll be unstoppable @Djumexto

October wins with SMALL HABITS Last days.. 31.10.24 Exactly 61 days to 2025 Change your lifestyle with this small habits 1. Eat clean 2. Sleep well 3. Move your body 4. Learn new things 5. Show gratitude Build up discipline with focus, dedication and willpower. @Djumexto

October wins with SMALL HABITS Longevity.. Movements is medicine! How does this work? With.. -High bone density, -Upright posture, -Muscle sustainability, -Relieved stress, -Easy sleep, ..reduces risks of infection and diseases. Move for sustainable longevity. @Djumexto

October wins with SMALL HABITS Fasting With proper timing and training,it is good for fat loss. Tips -Understand your insulin pick hours -Do what you love,moderate cardio like walking -Moderate protein and carbs on the feeding window -Enough sleep and power naps. @Djumexto

October wins with SMALL HABITS Fat loss. Calorie deficit. -Cutting carbs by a quarter. Protein. - 6g to 10g per body weight of protein a day. Lifting weight. -2 to 4days a week depending on fitness level. Sleep. -7 to 9hrs of sleep. Cardio. -For mental clarity. @Djumexto

October wins with SMALL HABITS Mehn.. Build on. •Health With proper diet and programmed exercise. •Wealth Health is wealth,maintain a clean lifestyle. •Faith Dream big and work toward it, trusting God and self. •Worth Legacy is what we will be remembered with. @Djumexto

October wins with SMALL HABITS Why workout: Confidence -Feel good hormones while working out. Toxicity -Burning adipose tissue in your gut releases antitoxins. Health -Upright posture increases longevity. Lifestyle This is a way of life, maintaining happy moods. @Djumexto

October wins with SMALL HABITS Smart programing, Session should have: -Warmup/Dynamic. -Power or speed. -Strength. -Metabolic conditioning. -Hypotrophy accessories. -Cooldown and stretches. @FITTS we've design all these in just 45mins in accordance to your goal. @Djumexto

October wins with SMALL HABITS Workout programming Should be: 1. 0% injury risk. 2. Fun and friendly. 3. Easy and Achievable. 4. Short and sweet. How to go 1.Known your goal. 2.Understand the body type. 3.Access body composition. 4.Get an accountability coach. @Djumexto

October wins with SMALL HABITS Shredding. Weight loss vs fat loss You'll lose weight in -Too many cardio -Starving -Cutting on carbs. You'll lose fat in -Resistance training -Intermittent fasting -High protein. Weight loss is important but fat loss is healthy. @Djumexto

October wins with SMALL HABITS Shredding. Weight loss vs fat loss, Weight loss you lose: -Electrolytes -Muscle mass -Bone density All body composition lost. Fat loss you lose: -Excess water mass -Excess calories -Adipose tissues Unwanted body composition lost. @Djumexto

October wins with SMALL HABITS Gut- Central body system Signs of poor gut health: -Constipation and bloating -Sugar cravings -Fatigue and insomnia -Arthritis and type 1 diabetes -Allergies and rashes Experience any of this? You can correct with proper diet @Djumexto

October wins with SMALL HABITS Walking.. The basic, efficient and economic form of training. For healing, building and creativity walk a mile Tips.. Need to distract yourself from your problem,walk a different route Need to solve a problem walk the same route @Djumexto

October wins with SMALL HABITS Discipline The act of sticking to the plan irregardless of your feelings Try.. -Step by step -Not rushing to fast -Do it now rather than later -Maintain focus/mindful -Use motivation when needed Try this in your workout or meals @Djumexto

October wins with SMALL HABITS The warmups Mild warmups- boost blood circulation Static stretches- boost joints ROM Warmup sets- to improve movements Dynamic stretching- Good for cool down @Djumexto