Sporting 528

Requesting a favor: 👉 If I follow you on X/Twitter, please DM me your account name on FB (yes, Facebook) so I can follow you there. Thanks in advance!! 🙏

#unsweetenedalmondmilk #cinnamon This informational piece is courtesy of Sports & Fitness 528 @ sporting528.com 5/5

MEASUREMENTS (continued): * 1 dash = 2 pinches ≈ ⅔ mL. NOTES: * Berries have a low Glycemic Index * Protein/fat for steady glucose. #smoothie #diabetes #type1diabetes #tyep2diabetes #Type1 #Type2 #mixedberries #frozenmixedberries #chiaseeds #almondmilk 4/5

Here's a BERRY BLAST SMOOTHIE recipe for helping manage diabetes (Type 1 or Type 2). As always, consult with your doctor (esp. if you take medications). Portion control matters—monitor blood glucose response. Recipe text included in the sub-thread for copy & paste purposes. 1/5

I’ve talked about this before, and I’m going to keep talking about it because almost no one pays attention to this fact. Most people don’t even know about it, let alone train for it - but it is absolutely critical. Your explosive power starts declining at 30. This means the loss of fast-twitch muscle fibers happens long before you even notice changes in muscle mass. Yes, most of us pay attention to improving muscle strength and muscle mass, but what a lot of us neglect is muscle power. What exactly is muscle power? It's the ability to generate force quickly. It's what allows us to catch ourselves if we are about to fall, climb stairs easily, or rise quickly from a chair. Strength is important, but power is often more functional for everyday tasks that require rapid force production. Did you know that muscle power declines at a much faster rate with age compared to strength and mass? If I talk about numbers then: - Muscle power declines at a rate of 3-4% per year after age 65 - Muscle strength declines at about 1-2% per year - Muscle mass decreases by approximately 1% per year This accelerated loss of muscle power can make us functionally dependent and significantly affect our quality of life. We'll be much more prone to falls due to low muscle power output. And we do know how falls are one of the leading causes of mortality in older adults. In this video, I'm doing various explosive exercises to work on my muscle power. Some of them can be a bit challenging for beginners, but there are many ways to work on it. Some examples which you can try as a beginner are: - Chair squats with rapid stand-up - Step-ups with a quick push-off - Box Jumps - Medicine ball chest throws - Resistance band punches - Bodyweight jump squats TIP: Do not consider these exercises as cardio. Number of reps don’t matter, so take your time in each rep. Typically 3-5 reps max. It’s about building power here, not your endurance. Start slow and focus on proper form in each rep. How many of you work on your muscle power? Comment your muscle power exercises below!

@FITNESS__WINS What do we call this device when we go shopping for it?

Good addition to gyms?

A slight adjustment can make a big difference 🍑

These moves helps build full body strength, improve coordination and boost your confidence

12 Golden Things You Learn with age 1. Staying calm is better than trying to win an argument. 2. Time is more valuable than money. 3. Not everyone needs to be part of your life. 4. Your health is your best long-term investment. 5. Saying "no" shows you respect yourself. 6. Real friends are few—treasure them. 7. Family becomes more important as you grow older. 8. You don't need to join every fight or argument. 9. True happiness comes from inside, not from things. 10. When you stay quiet, you notice more. 11. Forgiving others helps you feel free. 12. You grow wiser when you stop blaming others.

Most people think you need hours of cardio to protect your mental health. But this study found that even a tiny bump in muscle strength (just 0.1 kg/kg of grip strength) was linked to a 14% lower risk of depression. Even more shocking: appetite‑related symptoms dropped by 44%, and anhedonia, the loss of pleasure, dropped by 21%. Strength isn’t just physical; it’s one of the fastest levers your brain adapts to. Action Plan: Add two short strength‑training sessions this week and track how your mood, appetite, and motivation shift. And remember; depression is a serious condition that needs professional guidance. #MentalHealth #StrengthTraining

Some wrestling warmup Drills 🔥

Mike Schmidt was the complete package at 3B.

Ten squats every 45 minutes = 10,000 steps. A study from the University of Texas found that doing just 10 squats every hour can actually control blood sugar better than going for a full 30-minute walk. When you sit all day, your blood sugar spikes, your circulation slows, and your biggest muscles - your legs and glutes - basically switch off. But 10 squats wakes everything up instantly. Your leg muscles pull glucose out of your bloodstream, your circulation improves, and your metabolism switches back on. That’s why these micro-bursts of movement deliver such powerful benefits. In fact, research shows that ten squats every 45 minutes can give you similar cardiometabolic benefits to hitting 10,000 steps per day. This strengthens your heart, keeps your joints moving, and prevents the dangerous blood sugar spikes that lead to insulin resistance. So even if you don’t have time for long walks or full workouts, stand up… Do 10 squats every 45 minutes and watch what happens to your energy, strength, and metabolic health.

Conversation with a group of athletes. “Mike, the problem with strength training is you need fancy kit, money & space to make it effective after a certain point”. This is a really common belief, & some do prefer or enjoy the traditional gym, S&C setting to perform it in. But we can be really effective & challenging with some simple manipulation of movement & simple kit. I’ve posted many videos over the years demonstrating this, here’s a super simple effective example using a suspension trainer for endurance athletes to do at home.

2001 may have been the best rookies season EVER 💯

kungfu defense

This simple exercise has the power to bring a major shift in your overall health. (No as easy as it looks)

How To Defend Yourself