The Ultimate Guide to PERMENANTLY Fix Your Bad Posture:

Poor posture leads to:

Back pain
Neck pain
Poor sleep
Headaches
Stomach aches
Lacking motivation
Decreased testosterone

Basically, a bunch of bad 💩

Here’s everything you need to do to PERMENTANTLY fix your bad posture:

Ideally, sleep on your back with a pillow under your knees.

Sleeping position from BEST to WORST for posture:
-On your back, with pillow under knees
-On your back
-On your side, with pillow between knees
-On your side
-On your stomach

AVOID looking down when using your phone.

Hold your phone up.

Stretch your chest

Almost everyone’s chest muscles are extremely tight, causing them to naturally hunch over.

Hold the wall/doorway and lean forward.

Hold this stretch for 20 seconds at least 3 times throughout the day.

8 Exercises Scientifically Proven to Boost Libido and Sex Stamina

1. Butterfly Yoga Flaps

2. Adductor stretch side standing

3. Barbell Hip Thrust

4. Adductor dynamic stretch

5. Child pose

“I don’t have time to exercise.”

Yes, you do.

No gym?
No equipment?
No excuses!

This 15-minute workout will hit your whole body, at home, with no equipment:

Exercise is a key component of a long, healthy life.

Key benefits:

- Build muscle
- Improve mood
- Manage weight
- Increase confidence
- Improve brain health
- Improve quality of life
- Reduce risk of disease
- Increase life expectancy
- Strengthen bones and muscles

Despite all of these benefits, people don’t do it.

Most common excuse?

“No time.”

People lead busy lives, but the idea that they can’t fit in exercise is simply not true.

15 minutes a day is all you need to prioritize your health with no equipment and without leaving home.

1. Body weight squat

These develop your:

- Glutes
- Quads
- Hamstrings
- Calves
- Core

Try to get your quads parallel to the ground each rep.

Progress: slow down your reps for added resistance.

The best part? These can be done literally anywhere.

2. Push-ups

This upper-body exercise has stuck around for a reason: it works.

Push-ups develop your:

- Chest
- Shoulders
- Triceps
- Core

If you can’t do full push-ups at first, start on your knees.

Progress: move your hands closer and further apart to work different areas.

1 in 4 men suffer from low testosterone.

You don't have to be one of them.

Here's 3 unconventional ways to increase your T levels up to 400% (proven by science):

1) Drastically Decrease Your Cortisol

Cortisol is a hormone that causes stress.

When cortisol goes up, testosterone goes down.

So what’s the single greatest way to decrease cortisol?

Regulate your breathing.

Most people suck at breathing.

Most people:

• Breathe through their mouths
• Take shallow breaths

Instead:

• Breathe through your nose
• Focus on belly-filling breaths
• Feel the breath throughout your entire body

Consistent deep breathing increases T levels up to 50%.

2) Be in the Sun as Much as Possible

Our primal ancestors were out in the sun all day.

As a result, they were fierce, aggressive warriors.

Now, we stay inside all day, never seeing the sun.

This is killing our testosterone.

A recent study showed men who get more sunlight had increased:

• Libido
• Testosterone
• Romantic attraction

Even if the sun isn’t shining, you can still get the benefits.

Just going outside in the daytime will provide huge benefits.

If you sit for more than 6 hours a day, read this:

Sitting for long periods can lead to:

· Poor posture
· Obesity & weight gain
· Neck, shoulder & low back pain
· Increased risk for depression + anxiety

and more...

Below are 6 exercises to do so you can start reversing the dangerous effects of sitting:

7 habits to boost dopamine naturally:

1.

2.

3.

4.

Anytime any place Body-Weight workout

1. Five mins Shadow Boxing

Top 6 Exercises that'll get you abs and increase sex stamina in 30 days

1. Futter kicks

3 reps x 20 seconds

Do as much as you can

2. Russian twist

3 reps x 25 seconds

Add more seconds as you progress

4. Side crunch

3 reps x 30 seconds

5. L toe crunches

3 reps x 20 seconds

Get bigger legs and increase your sex stamina by doing this every morning for a week.

100% Rapid Results

Exercise 1

Exercise 2

Exercise 3

Build yourself an aesthetic core and glutes with this simple bodyweight exercise.

3 times a week | 15 x 3

Hip Lift

Do these 5 exercises if you are having low back pain!

Start at the lower range of the set-to-rep ratio and work yourself up to the higher range.

1. Hip Flexor Stretch

3 -4 sets of 30 seconds each side

2. Glute Bridge
3-4 sets of 10-15 reps

3. Plank

3 sets of 20 - 60 seconds

4. Standing Single Arm Cable Row

3-4 sets of 10-12 reps

Do this at home for free gain.
No Gym full body Workout.

• All round benefit for active body
• For better clarity this 2023
• Sharpens your intellect
• Increase life span.
1. Squat

2. Crunches

3. Push up

4. Running Plank

5. Burpee

Lose belly fat in few weeks.

Do these 5 exercises.

1. Rotating toe touches

2. Crunches

3. Jump squat

4. Russian twist

Shoulder pain destroying your workouts?

My client & I fixed 14 months of shoulder pain in 6 weeks.

9 tips to help you train 100% pain-free in 6 weeks or less (read to avoid frustration & muscle loss):

🏴#1: Ditch Big Lifts

If an upper body lift causes pain,

Regress to a supported version (Eg. Machine or cable) that’s less painful …

Or remove it temporarily.

PS

This means LOWER BODY exercises too.

Why?

Because they can put stress on your rotator cuff due to position or weight.

Here’s a full list 👇

🏴#2: Use Targeted Exercise

The goal:

Use TARGETED exercise,

That restores function to the problem area.

See next tweet for 6 examples…

PS

Start with these parameters:

- 8 reps
- 2-3 sets
- Use cuffs
- Use Cables
- 3s up, 3s down
- A pause either side

Ps. The cuffs & cables below are not optional, they’re ESSENTIAL 👇

Sitting all day is destroying your back.

Here are 8 exercises to save it:

People spend more time sitting than ever before, whether it's at a desk all day or watching Netflix on the couch.

This is leading to a global rise in:

• Poor posture
• Chronic back pain
• Neck, hip, and joint pain

Here are 8 simple exercises you can do to save your back:

1. Dead Hangs

Your spine becomes compressed throughout the day.

Dead hangs release the built-up tension in your back, neck, shoulders, and abdomen.

If you can’t dead hang your body weight, use your legs to slowly lower yourself down until you build up strength.

2. Thoracic Extensions

Poor thoracic health is one of the leading causes of back pain and mobility issues.

Hold this pose for 30 seconds, then take 15 seconds to rest.

Repeat this 4x in the morning and before bed to release tension, reduce stress, and improve mobility.

3. Deadlifts

These are hands down my favorite exercise.

This simple lift will strengthen your entire posterior chain.

To avoid injury when starting out, perform the motion and focus on proper form until you’re able to add resistance.

Turn from Fat - fit
Lazy - improve stamina
Low testosterone - high testosterone
Do This Daily For 5 Min...
1. Twist & Squat

2. Downward Dog Sprints

3. Jamping jack

4. Burpees

3 steps to MASSIVELY boost testosterone:

Low testosterone leads to:

- Anxiety
- Brain fog
- Exhaustion
- Mood swings
- Reduced sex drive
- Increased risk of injury
- Harder time build muscle

Here’s how to avoid all these:

1. Compound movements

Compound movements work multiple muscles or muscle groups at a time.

This is the most efficient way to build muscle.

More muscle triggers your body to produce more testosterone.

2 examples of compound exercises are knee push ups and wall sits:

Knee push ups

Have your palms shoulder width apart

Have your knees hip width apart and avoid arching or sagging your back

You can place a mat, pillow, or towel under your knees to ease pressure

Wall sits

Have your butt, back, and head on the wall with your arms by your sides and ankles, knees, and hips all in 90 degrees.

Hold this position.

10 Netflix documentaries that will change your mindset+life:

1.

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Do This Daily For 5 Min...
Go from Fat - fit
Lazy - improve stamina
Low testosterone - high testosterone
Exercise 1. 75 seconds

Exercise 2. 75 seconds

Exercise 3. 75 seconds

Exercise 4. 75 seconds

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Exercises You Can Do While Watching Netflix in Bed To Build;

- Abs
- Muscles
- Increase Your Stamina In Bed.

1. Jackknives

2. Ab crunches

3. Scissors Kicks