Kevin Bille

@Ohiohshoops Yes it was!🙌🏻. Were you there?

@CoachBille Coach…was that your son that knocked down those 2 FTs?

What. A. Game.

2026 DIV. VI STATE CHAMPIONS‼️‼️

@ted_ryce VO2

You can lift weights and still have poor cardiovascular fitness. And that matters more than most men realize. Your VO₂ max is one of the strongest predictors of how long — and how well — you’ll live. But most guys over 40 either: • Do random HIIT that just leaves them exhausted • Or stay in their comfort zone and never improve You don’t need to become a marathoner. You just need a smarter approach. In fact, you can get started in as little as 8 minutes. I created a free VO₂ Max Guide that shows you exactly how to train it the right way. 👉Comment “VO2” and I’ll send it.

@CoachLync Bama

🐘 Alabama Program Manual → Saban arrived with a 430-page manual ✔ How to practice ✔ How to meet ✔ How to prepare ✔ How to behave Comment BAMA for access ⬇️

@_AshleyRichmond Send

I just created a guide for my clients: 20+ High-Protein Meals You Can Make in 5 Minutes or Less Protein is the cheat code to losing fat. I'll send you a FREE copy. Reply "Send" and I will DM it to you. (You must be following me so I can send you a message)

@LewisHowes Who you are > What you do

One reason many people struggle is that they feel their identity is tied to the results they achieve.

@MetabolicFactor Calculator

If you want to get healthy in 2026… these are the 10 most important things you need to do. 10 is the most controversial. But it also might be the most important.

🐄<⛈️ 🦬>⛈️ Be a 🦬

@ClintHurdle13 Coach, you’re full of GOOD STUFF! Appreciate and respect both your authenticity and vulnerability. Grateful for you my friend!!!🙌🏻

People ask me all the time why I share the hard stuff so openly. Why talk about the divorces? The drinking? The car wreck when I was drunk Here's the thing. We identify with failure much better than we do success because each of us has misstepped at some point in our lives. When I stand up and say I've been divorced twice, fired three times, had two DUIs suddenly people don't feel so alone in their own struggles. They realize that if this guy who managed in the World Series can mess up that badly and still find redemption, maybe there's hope for them too. I'm not trying to be the hero of my story. I'm trying to be transparent and authentic because that's when real connection happens. That's when someone in the back row thinks, "If he can get sober, maybe I can too. If he can find happiness in marriage, maybe there's hope for mine." The truth is, I've been given a platform to share experience, strength, and hope through the lessons I learned the hard way. I don't tell people what to do....nobody wants to be told what to do. I just try to be a guide on the side Because sometimes the most powerful thing you can say is: "Me too. I've been there. And here's what I learned." That's where healing begins.

@FitFounder @rattibha

Visceral fat is the hidden fat that wraps around your organs. It’s the most dangerous kind and has been linked to heart disease, diabetes, cancer, and even brain shrinkage. Here are 6 science-backed ways to burn it off (without starving yourself):

@chrisboettcher9 Health

The #1 predictor of early death isn't: - Smoking - High cholesterol - Or even heart disease... It’s Low VO2 Max. But just reaching Below Average halves your risk of dying in the next 10 years. Here’s how to fix it before it’s too late (from a 10 time Ironman athlete): 👇 VO2 Max is your body's maximum ability to use oxygen during exercise. It's a measure of how well your heart, lungs, and muscles can transport and use oxygen efficiently. The higher your VO2 Max, the better your cardiovascular fitness and longevity. What determines someone's VO2 Max? 1) Pulmonary diffusion The ability to breathe oxygen into the lungs and get it to the heart. 2) Cardiac output The amount of blood your body can pump in one minute. 3) Blood volume and blood flow Being well-conditioned means your body actually has more blood to pump. A Low VO2 Max increases your risk of: - Stroke by 60% - Cancer by 45% - Heart disease by 70% - Type 2 diabetes by 85% - Alzheimer's disease by 40%. It's a hidden health metric that doctors don't measure but matters as much as anything. Just slightly increasing your VO2 Max significantly improves your health and longevity. Going from completely sedentary to having a basic exercise routine makes all the difference in the world. Here are the best ways to exercise to improve your VO2 Max: 1. Walking more. This is your foundation. In one study, walking 7,000 steps per day was associated with a 47% lower risk of all‑cause mortality compared to walking just 2,000 steps a day. It's effective and it´s easy: - Expands lung capacity - Increases stroke volume - Boosts mitochondrial efficiency All of which raise your VO2 max. 2. Zone 2 Cardio. This is exercise where you can still hold a conversation but feel slightly out of breath. It's the most effective exercise for improving your mitochondria. These are the energy production factories in your cells. You only need 3-4 times per week for 30-45 minutes for nearly maximum benefit. How to find your personal Zone 2? Keep your heart rate between 60-70% of your max. You can reach it through: - Cycling - Walking - Light jogging 3. HIIT. HIIT delivers the biggest VO2 Max gains in the shortest time. It absolutely force your body to improve its max capacity for oxygen during exercise. HIIT can improve your VO2 Max by 15-20% in only 6-12 weeks. The 4x4 Norwegian Protocol: - 4 minutes of hard effort at 85–95% of max heart rate - 3 minutes of active recovery between intervals - Repeat this 4 times. But if you're a complete beginner to regular exercise, I recommend focusing on walking and resistance training first. 4. Resistance training. - Increases oxygen capacity in your body - Helps you push harder during cardio - Enhances mitochondria. Muscle is vital for your overall metabolic health and longevity. What's the best resistance training if you're over 40 years old? Focus on compound lifts and functional movements that train multiple muscles at once without overloading your joints: - Rows - Squats - Lunges - Deadlifts - Push-ups. 2–3 resistance training sessions per week keep your VO2 max and metabolism high well past 40. Bonus: Lose weight. VO2 max is per lb of bodyweight. So when you lose weight, it immediately goes up. It also improves your cardiovascular health by: - Putting less strain on your heart - Improving insulin sensitivity - Reducing blood pressure - Lowering inflammation. How to test VO2 Max: The most accurate way is a lab test but you don't need that. Try the Cooper Run. See how far you can go in 12 minutes. Depending on how fit you are, this can be a brisk walk, jog or fast run. Your VO2 max won't just determine how long you'll live. It will determine your quality of life as you age. It'll be the difference between being able to play with your grandkids and go up stairs and not even being able to walk far. ​If you're starting to suffer poor health or chronic disease already in your 40s and 50s... The odds are that you'll have a very low quality of life in your 60s, 70s and 80s (if you make it to your 80s). That's the sad reality. But you can still turn it around. It's never too late to improve your health. Start today. We made our new Ultimate Guide to Health to help you take control of your health and give you the simple steps you need to improve it. 👉 Like + Comment "Health" and I'll DM you it (Must follow me so I can DM you)

Legitimately feel bad for the Blue Jays. What a series.

@CoachJonBeck Need to let them be Jungle Tigers! The struggle is where it’s at💪🏻

Basketball is a problem solving game. But most training sessions solve all the problems for the players. Every cone, script, predetermined pattern tells them what to do, not how to adapt. If we want smarter players, we have to stop over-coaching & start to let them figure it out.

@_AshleyRichmond Send

I wrote a simple step-by-step plan on how to build muscle & lose fat WITHOUT going on a diet. I also included a bonus 6-week weight loss training program. Want a FREE copy? Like & comment “Send” and I’ll send you the ebook. (Must be following me so I can send you a DM)

The Hawks finish 3rd at the OHSAA Div. III State Tournament at Northstar Golf Club! ⛳️ Sr. Jack Mast was tied for 3rd overall with a 148 over the two days! Andrew Beun: 153 Jesse Conn: 169 Grant Bille: 179 Congratulations on a great year, Hawks!

The Hawks finish Day One of the Div. III State Tournament in second place trailing Warren JFK by 10 strokes ⛳️ Tee times tomorrow are: 9:50am - Samson Miller 10:00am: Grant Bille 10:10am: Jesse Conn 10:20am: Andrew Beun 10:30am: Jack Mast

Go Hawks!

@dklineii @rattibha

If you want to make hard management conversations easier, start here:

Tune in tonight to a special show with the state bound ⁦@HilandAthletics⁩ Golf Team at 6pm on FM 95.3 and wklmfm.com!!