Jae From Proof of Work Fitness

I'll be competing in the Bitcoin Fitness games next month thanks to @Bitcoinday.io https://image.nostr.build/ef92d38c0979b9c8b83d83704d01c9adcb986004831a615d8963bfb8c3361c5d.jpg

If your coach isn’t checking in too… why are you still listening to them?

I make my clients submit weekly check-ins:

📸 Front, side, and rear progress pics

📏 Waist measurement

⚖️ Bodyweight logged in the app

Muscle measurements? Optional.

Accountability? Mandatory.

I don’t just talk about consistency—I live it.

That’s why I show up. I track. I lead from the front. 💪🏼

Swipe to see:

1️⃣ My core after a hard ab session

2️⃣ My weekly check-in pics (yes, I do them too)

You can’t out-coach inconsistency.

And I won’t ask you to do anything I’m not already doing myself.

🚨 3 spots left in the Athletic Aesthetic program.

DM “FIT” to claim yours before they’re gone.

https://www.instagram.com/p/DL2allwMYH-/?igsh=MXZibTU4NWk4b2F4Yw== https://image.nostr.build/eb5ff567ad8dacd6f323eb651d7ffa476680a3cda075b492f399edf6a3446669.jpg https://image.nostr.build/66e5dd53a251a7603b741a69caacdc3210b019bc6bd41c9fde926e7dc6c275e0.jpg https://image.nostr.build/81fadc688e672360dbdf90402168ced010f297266d0d3772071e3c0219bd0a08.jpg https://image.nostr.build/14567af7516030731d136e6f8c3c7578bdf1a16664db36d5889420b97becc683.jpg https://image.nostr.build/eb5ff567ad8dacd6f323eb651d7ffa476680a3cda075b492f399edf6a3446669.jpg https://image.nostr.build/66e5dd53a251a7603b741a69caacdc3210b019bc6bd41c9fde926e7dc6c275e0.jpg https://image.nostr.build/81fadc688e672360dbdf90402168ced010f297266d0d3772071e3c0219bd0a08.jpg https://image.nostr.build/14567af7516030731d136e6f8c3c7578bdf1a16664db36d5889420b97becc683.jpg

What is Sarcomerogenesis? 🧬

https://youtube.com/shorts/vHz8JO_4f_g?si=v0N8aK-amZfTiuYg

It’s the process of adding new sarcomeres in series—the fundamental contractile units of muscle—so your muscle fibers get longer, not just thicker.

Why does this matter?

When you train at long muscle lengths (think deep lunges, RDLs, or assisted stretching under tension), you stimulate sarcomerogenesis.

That means:

• Increased flexibility and strength • Greater force production across a full range of motion • Better joint resilience • Lower injury risk • More functional muscle growth—not just size for show

Whether you’re an athlete or just want an Athletic Aesthetic Physique—long-range training is key.

This is how you build muscle that performs AND looks elite. Don’t just get big. Get capable.

Save this and tag a training partner who skips their stretches 🧘🏽‍♂️💪🏼 DM me “Stretch Gains” to learn how to program this into your routine.

#ProofOfWorkFitness #AthleticAesthetics #Sarcomerogenesis #StretchToGrow #TrainWithIntent #DigitalWealthPhysicalHealth #StackSatsGetFit #InjuryPrevention #LongRangeStrength #MobilityAndMuscle #FunctionOverFluff

https://www.instagram.com/reel/DLsVMouMUbn/?igsh=MTNwZmVpc2QwaWN6bw==

2 years ago, I had no job, a full social calendar, and just enough Bitcoin conviction to not lose it all on Voyager.

Back then, Bitcoin Brunch in Miami was the heartbeat of my week—150+ weekends straight of meeting signal-rich people, stacking knowledge, and learning hard lessons (like not your keys, not your coins).

That season taught me to treat Bitcoin like a savings account. To stack slowly, consistently. To value my time more than my timeline.

Since then, I’ve gone all in on building a business, becoming a better coach, and stacking skills—not just SATs.

Some of you have followed my journey from the beginning. Others are just getting started. But one thing hasn’t changed: Bitcoin is better money—and this community attracts high-quality people with high-integrity goals.

Life was simpler then, but it’s more aligned now.

If you’re in Miami and want to connect with the local scene, shoot me a DM. Let’s build better bodies and better communities.

Stack SATs. Get fit.

I love y’all.

#ProofOfWorkFitness #BitcoinBrunch #StackSatsGetFit #DigitalWealthPhysicalHealth #BetterMoneyBetterBodies #MiamiBitcoin #BitcoinCommunity #FitnessCoach #MindsetAndMuscle

The kettlebell step-up is one of the most underrated glute builders. 🍑🦵🏼

Here’s how to get the most out of it:

• Keep your entire foot flat on the platform

• Drive through your heel—not your toes

• Hold the kettlebell by the side of your non-working leg

• Use your other arm for balance—not to pull

• Don’t rest at the bottom—tap and go

• Keep tension on the glute the entire time

This movement builds strength, balance, and aesthetics—without the fluff.

No machines needed.

Just work.

Glute training isn’t just for looks. It’s foundational for athleticism and long-term joint health.

Save this for your next leg day 🦵🏼 DM me “Step Up” for a full workout plan.

Follow me on Instagram so you never miss my high quality posts that help you build an ATHLETIC AESTHETIC PHYSIQUE.

https://www.instagram.com/proofofworkfitness/profilecard/?igsh=NHJpYWdhMW02eWp0

My bad about not posting here more but actually it's not my bad because NOSTR is just not there yet for video content.

I'll post the link though

https://www.instagram.com/reel/DLnMlPZx8zb/?igsh=MTZ3NGdxb2pzN3Y2MQ==

#ProofOfWorkFitness #GluteTraining #KettlebellWorkout #LegDayTips #FunctionalStrength #TrainWithIntent #DigitalWealthPhysicalHealth #StackSatsGetFit

You’ve got the body.

The status.

The bag.

But if your emotional intelligence is weak… You're not ready for a queen.

Too many men are stacking wins in the external world while staying lost in the internal one.

This is soul work. It’s not sexy—but it’s sacred.

⚔️ Ask 3 people you trust: “What holds me back in relationships?”

🧘🏾‍♂️ Journal your triggers. Get uncomfortable truths—not comforting lies. Do the shadow work. Sit in silence. Face your void.

Because the real glow-up… is a man becoming whole.

Comment “KING” if you’re doing the real inner work. Tag a brother who needs to hear this.

#EmotionalIntelligence #InnerWork #MensMentalHealth #HealingJourney #ShadowWork #MasculineEnergy #SpiritualGrowth #SelfMastery #ModernMan #ConsciousMasculinity #MindBodySoul #HighValueMan #RelationshipGoals #SelfAwareness #ProofOfWorkFitness

https://www.instagram.com/share/reel/BATy5SEvpz

Level up your training.

Most people stop sprinting after high school… and with it, they lose speed, power, and metabolic sharpness.

On May 24th, I hosted a Sprint Clinic at Able Holtz Stadium Track and—nobody showed up.

But instead of packing it in, I stayed and ran into @miamisprints hosted by @jahdy_p already out there sprinting.

I ended up joining them… and for the first time since high school, I found myself in losing in a foot race.

I was ahead for the first 70 meters…

But in the final stretch, a very strong competitor, @marc_yndy turned it up and pulled ahead, beating me by 5 meters.

Lately, I’ve been focusing on getting a better start—and it worked.

But now I need to learn how to save some kick for the finish.

There’s a method they call “Fly Float Fly” that I’ll be exploring next—so I can close stronger and smarter.

It was humbling. I didn’t win.

But it lit a fire in me.

It reminded me why I train.

Why I push myself.

Why I keep showing up—even when no one’s watching.

Sprinting reveals something deeper than just speed.

It’s a test of effort, explosiveness, and ego.

I’m still chasing greatness.

Stay tuned for the next one.

And if you’ve been playing it safe… maybe it’s time to sprint again.

I made a free one-page PDF sprinting warm up and routine.

Comment or DM "Sprint" and I'll send it to you.

#SprintTraining #ProofOfWorkFitness #ChasingGreatness #ExplosiveAthlete #TrackAndFieldLife #StayHumbleHustleHard #Sprint #FunctionalFitness #SpeedAndPower #MindBodyDiscipline

Trust the process and do the work. https://video.nostr.build/d98e58679a9c7d975b286042aa3f7f53b527b72b16d5570d1c467de4bd7a72d4.mp4

95% of adults over 30 will never sprint again.

I can help you become part of the 5%.

Free Sprint Clinic at Abel Holtz Stadium Track in Miami Beach 9:00 A.M. on Saturday, May 24th, 2025.

Sprint Clinic Agenda

Meet & Greet / Intros (10-15 min)

Connect with the crew and set the tone for the session.

Dynamic Warm-Up (15-20 min)

Mobility drills and movement prep to get your body ready.

Sprint Mechanics Breakdown (20-30 min)

We’ll cover posture, gait, arm action, and technique for max effort sprinting.

Progressive Sprint Drills (20-30 min)

Build intensity with runs from 50% to 85%, working up to 90–100% sprints (if you’re ready for it).

Cool Down + Q&A (10-15 min)

Mobility work and time to ask questions or get feedback.

Total time: 1–2 hours

Arrive early if you can’t be on time.

Bring water, wear running shoes or cleats, and come ready to put in work.

I tagged the location of the track on this post.

https://youtube.com/shorts/ROv0Lou4XA0?si=D46-hIkMdM3H0O3W

Free Sprint Clinic at Abel Holtz Stadium Track in Miami Beach 9:00 A.M. on Saturday, May 24th, 2025.

Sprint Clinic Agenda

Meet & Greet / Intros (10-15 min) Connect with the crew and set the tone for the session.

Dynamic Warm-Up (15-20 min) Mobility drills and movement prep to get your body ready.

Sprint Mechanics Breakdown (20-30 min) We’ll cover posture, gait, arm action, and technique for max effort sprinting.

Progressive Sprint Drills (20-30 min) Build intensity with runs from 50% to 85%, working up to 90–100% sprints (if you’re ready for it).

Cool Down + Q&A (10-15 min) Mobility work and time to ask questions or get feedback.

Total time: 1–2 hours Arrive early if you can’t be on time.

Bring water, wear running shoes or cleats, and come ready to put in work.

I tagged the location of the track on this post. https://image.nostr.build/4622eb131cc6b23ceaa546e36a9ffdaff514ddf6e001d05adcf31b02828457ba.jpg

High-Protein Cheesecake Hack (Only 279 Calories!)

If you struggle with a sweet tooth but want to stay on track, this creamy, high-protein cheesecake will be your new go-to!

Adjust the ingredients to fit your macros and enjoy it guilt-free.

Ingredients:

300g 2% fat Greek yogurt (lactose-free optional)

10g cheesecake-flavored Jello mix

Monk fruit sweetener (to taste)

Vanilla extract (to taste)

Pinch of salt

10g crushed graham cracker (for topping)

Macros: 279 calories | 25g carbs | 2g fat | 32g protein

Try it out and let me know what you think!

Follow for more fat-loss recipes & fitness tips!

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram https://video.nostr.build/a96a6614f55c4a07feb018b35759d262c3dd23ecb5affe862f4a3fd1e33829ea.mp4

You may have 7 grams of plastic in your brain!

Let that sink in. 🧠🫠

A new study found that microplastics are accumulating in the human brain—about the weight of a plastic spoon.

They come from the air we breathe, the food we eat, and even the water we drink. While it’s almost impossible to avoid plastic entirely, you can minimize your exposure.

✅ Ditch plastic water bottles for stainless steel or glass

✅ Stop microwaving food in plastic containers

✅ Use cast iron or stainless steel instead of nonstick pans

✅ Avoid skincare & toothpaste with microplastics

✅ Keep your indoor air clean (HEPA filter + regular vacuuming)

Small swaps add up.

Your brain will thank you. 🧠💡

Tag someone who needs to hear this. ⬇️

#Microplastics #HealthHacks #BrainHealth #Bitcoin #Fitness #StackSATSGetFit #BetterMoenyBetterBodies

Proof of Work Fitness https://video.nostr.build/30c2a020fbc9be580f5da05d21893865b4684301b094cab04748a4df43d25151.mp4

I'm looking for 3 busy professionals who happen to be Bitcoiners that need to learn how to fit fitness that leads to consistent progress into their busy schedule. DM me "FIT".

If you feel like you can handle it on your own then DM me "Dumbbell" for my free at home & travel workout guide.

#fitness #Bitcoin #stacksatsgetfit #dumbbells #bettermoneybetterbodies #discipline #consistency #burnfat

Meditation

#fitness #Bitcoin #stacksatsgetfit #bettermoneybetterbodies #discipline #consistency #meditation https://video.nostr.build/a95d12f731e78096620e9d2cf15b911eb4e37252e2744585a53f505458889a79.mp4

a journey of a thousand miles begins with a single step.

save in Bitcoin.

exercise regularly.

Don't eat too excess.

take care of your mental health.

Be good to your people.

follow for more value. #fitness #Bitcoin #stacksatsgetfit #bettermoneybetterbodies #discipline #consistency #burnfat

Turned https://video.nostr.build/598b27b2f7de1fc1378efeddd8d35b2f69f3283a1b21d4e56665579167c4b873.mp4 36 recently

Brad Pitt in Fight Club for the physique.

I would love to hear who inspired you in the comments.

#Fitness #FitnessJourney #ProofOfWorkFitness https://video.nostr.build/898cdc6d4d477a6365a6f4e198e99c7789aee880cd4fe91b081338157bbdbb95.mp4

Break the cycle of hitting the drive-thru everyday.

Run into Publix or your favorite grocery store and grab these two items.

Kevin's sirloin steak precooked entree ✅

Main St bistro Roasted potatoes ✅

Cook them the air fryer and microwave

It may not look like much but it is a balanced meal.

Protein, fat, and carbs.

This is less than $20 and the calories are not crazy.

This may be better than the drive-thru but it still has a lot of sodium in it because it is a processed packaged food.

In the future, you can get beef tips and make your own gravy but right now start with baby steps.

At least you're not eating a pizza and washing it down with soda.

If you can get to a place where you are not gaining fat everyday because you're eating too many calories, that will serve you.

Follow this page for healthier lifestyle alternatives.

Bitcoin is Better Money, let's build Better Bodies!

Stack SATs, Get Fit

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram

Don't pull a hammy.

The optimal ratio for strength and injury prevention between the quadriceps and the hamstrings is about 60/40.

That means your hamstrings should be 60 to 70% as strong as your quads.

Stack SATs, Get Fit

#Bitcoin #Fitness https://video.nostr.build/07c4b981eb28a47f7290c0f591527680ba1e5a7e2e62b80fae27db245e108b39.mp4

What do you think of Strike's new bill pay service?

Will you be going "All In" Bitcoin with your paychecks and paying your bills with Strike? https://image.nostr.build/3102b47f9cd3aaa1848ff94571487faaff23c9e08f5fdcb5a23199f45767e783.jpg

🧡💪🏽 #Bitcoin #Fitness https://video.nostr.build/bb6576ca8f3e236468ea39a77f9acaa3e481b2645648beb4c121ee35e1e59669.mp4

Bitcoiner's guide on what to Order at Wendy's to Stay Shredded

When you're on the go and need a quick meal, here's how you can hit your protein goals without blowing your calories:

🥩 Dave's Double (No Cheese)

Calories: 700

Protein: 49g

Fat: 40g

🍗 Classic Chicken Sandwich

Calories: 490

Protein: 27g

Fat: 22g

The Rule: Skip the fries and soda—processed fats and sugars add unnecessary calories fast. Stick to the main entrée and water to make fast food work for you, not against you.

Long-Term Goal: Start making swaps like grilled chicken or turkey burgers for better health and lower fat. Small steps build long-term habits.

Stack SATs, Get Fit.

Bitcoin is better money—let's build better bodies.

Proof of Work Fitness

#StackSATsGetFit #ProofOfWorkFitness #BitcoinFitness #HealthyChoices #FitnessOnTheGo https://video.nostr.build/d136c232ef02c5944c9d0dc1705a45996342ad6c21b1550b333dcd8a98df2dfd.mp4

I was dating this girl in college who worked at a restaurant.

One of the guys there, left and had his winter arc.

Bro came back looking like a Lean, Mean, Girlfriend Stealin Machine.

I was drinking on the weekends, not watching my diet, and did random workouts.

It made me feel self-conscious.

It made me self-conscious because I knew I was capable of so much more if I just applied myself.

I made the decision to put muscle in places I felt like I needed it.

I didn't know what a calorie was or how much protein to eat,

but,

I LOCKED IN.

8 to 12 months later, I had achieved the lean, athletic physique I was going for.

I looked great, I felt great, and I realized I could take the same approach to other areas of my life.

I decided to change my major from business marketing to pharmacy because organic chemistry was easier than hill sprints.

By graduation,

He had kids and did the whole "settle down" thing.

I struggled with consistency but I kept going.

Once I had made a little money, I started traveling, reading tons, and investing in Bitcoin.

I started stacking skills, networking, and looking for other ways that I felt I could level up in.

I was never in competition with him.

I felt self-conscious about myself, because I knew I could do better.

Moral of the story:

Focus on improving yourself.

If you're on a self-improvement journey then I highly suggest that you start with your nutrition, sleep, and physical fitness.

This will help you mental health.

That will put you in a better position to earn more money and make better long-term decisions.

DM me "Nutrition" for my free Bitcoiner's Guide to Nutrition eBook.

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram https://video.nostr.build/04289128774ac1433a1531e8e29a26970530e05bc68fc038fc65235a35722e52.mp4

Warm-up Sprints on the Beach.

#Fitness #Bitcoin #StackSatsGetFit #BetterMoneyBetterBodies #BitcoinFitness

https://x.com/JaePOWFitness/status/1855717753409405374?t=Rr9Fpi2-ytp4cVmH4YAEsA&s=19

Tight upper back? Try this stretch. https://video.nostr.build/79d0ff973897f93901a028e6d63c6c17e94b05a58b29b4d183f3a2fa3e6dbd5a.mp4

New Skills Unlocked

#Fitness #Bitcoin #BitcoinFitness https://video.nostr.build/9ee14f5d66762d27c27a7ff23866342e07b79e4543002e3f29387a39d49ef9d4.mp4

What is discipline?

#Fitness #Disicipline #Lifestyle https://video.nostr.build/f104cb2eadcf8460108c40ff390aa0bc952bde613d8c8d2ab3da6c2907ba9056.mp4

Back in 2017, I had the physique I wanted, but something was missing.

That December, I discovered Bitcoin, and by January 2018, I started stacking SATs.

Just like with fitness, the key to success is consistency and patience—both wealth and health grow with compounding effects over time.

In both pictures, I have a lean, athletic physique, but fast forward to today, and I’ve gained nearly 20 pounds of muscle while staying just as lean.

How?

By focusing on the 8 pillars of wellness: sleep, nutrition, movement, stress management, relationships, mindset, purpose, and environment.

Here’s what I do to age gracefully and maximize longevity:

💤 7-9 hours of quality sleep every night. No caffeine 8 hours before bed. No alcohol.

🏋️‍♂️ Strength training 2-4x a week with a mix of weights, calisthenics, and running. Full range of motion, explosive concentrics, slow eccentrics, and isometric holds for every exercise. A 5 minute at-home body weight workout is better than none at all.

🍽 85% whole foods, home-cooked or prepared by someone I trust, hitting my caloric goals whether bulking or cutting. I eat out but typically make choices that are aligning with my goals and I don't eat a lot of sweets.

🧘‍♂️ Stretching morning and evening to maintain mobility and decrease aches & pains. I practice gratitude and write/say affirmations in the morning then I meditate for 5 minutes at night

Consistency in fitness and in Stacking SATs pays off.

Your regular deposits into your health, just like your digital wealth, will compound over time.

The key? Keep showing up.

Better Money, Better Bodies, and let your work today secure your future tomorrow. 💪🏾

#ProofOfWorkFitness #StackSatsGetFit #DigitalWealth #PhysicalHealth #Longevity https://image.nostr.build/7bf32aab5d74654b28254e3a9105e0894eafb7866eb83f7d3548771f862df569.jpg

Stack SATs, Get Fit: Digital Wealth, Physical Health 💪🏽

Consistency is the key to long-term success, whether you're on a weight loss journey or working to build muscle.

It’s not about being perfect every day—it’s about getting back up when you fall off the horse.

Bad days happen, but what matters is how quickly you refocus on your goals.

Here are a few practical things you can do to maintain consistency:

1️⃣ Prioritize Sleep – Your body needs recovery time. Aim for 7-9 hours a night.

2️⃣ Nourish Your Body – Get enough food and focus on nutrient-dense whole foods to fuel your progress.

3️⃣ Train with Intensity – You have to push yourself to stimulate muscle growth. Don't just go through the motions—challenge yourself!

Remember, consistency compounds just like your SATs—small daily actions lead to big results over time. Don’t let a setback derail you. Stack those wins, both in your fitness and in your digital wealth journey. Better money, better bodies!

#ProofOfWorkFitness #ConsistencyIsKey #DigitalWealthPhysicalHealth #BitcoinersWhoLift #FitnessJourney #MuscleGrowth #BetterMoneyBetterBodies #StackSats #BitcoinFitness https://video.nostr.build/05f0aa20194fb42a066ffebd517f02b8ab2157171a52166aea7bf32b91766237.mp4

Burning fat isn’t just about working out—it’s about working out smart.

In this video, I share the top three ways to torch fat effectively.

First, focus on building muscle.

Muscle is metabolically active, so the more you have, the more fat you burn, even at rest.

Next, prioritize compound exercises like barbell squats, deadlifts, rows, and presses.

These movements engage multiple muscle groups and involve multiple joints, making them incredibly efficient for building muscle and burning fat.

Finally, remember that consistency and patience are key. Fat loss is a marathon, not a sprint, so be kind to yourself and trust the process.

Stick with it, and you’ll see the results you’re working for.

Follow for more tips that will make your fitness journey quicker and smoother.

Bitcoin is better money, so let’s build better bodies!

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️

Cooking your own whole foods is one of the best ways to reclaim your health and resist the negative influences of both fiat money and fiat foods.

Start by focusing on simple, nutrient-dense ingredients—like fresh vegetables, lean proteins, and healthy fats—while avoiding processed foods laden with seed oils and sugars.

Plan your meals ahead of time, and always have staples like spices, herbs, and healthy oils on hand to make cooking easier and more enjoyable.

By prioritizing whole foods you cook yourself, you're not just fueling your body with high-quality nutrition, but you're also taking control of your health, reducing your reliance on healthcare, and resisting the push towards overconsumption that benefits big food companies and central planners.

Your body and mind will thank you.

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ https://video.nostr.build/96e9031ee496edf54a253fcf1feff6d05383a0e9f6895f6a379b328e31a3ef44.mp4

When you're focused on fitness, every meal counts.

Here's a quick, nutritious meal that hits all the right marks.

I marinated some chicken thighs before heading out and hit the gym.

When I got back, I tossed them in the air fryer for 25 minutes at 400°F—no oils needed, saving thousands of calories.

While I took a shower, the chicken was cooking to perfection.

By the time I was done, all I had to do was heat up some canned collard greens and pinto beans in the microwave, seasoned to taste.

In no time, I had a high-protein, whole food meal with every calorie coming from healthy sources.

Simple, effective, and perfect for busy days!

Follow @Proofofworkfitness

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️

Bitcoin is not the only thing getting a pump 💪🏽

#StackSATsGetFit ⚡ #₿etterMoney₿etter₿odies 🍊

I am a Bitcoiner, a busy pharmacist, and there are two things I don't play about.

My time, and my money.

₿itcoin is ₿etter Money because it gets better with time.

I'm building a ₿etter ₿ody to increase my quality of life in the time I have left.

What kind of shape will you be in in 2044?

DM me "Start" to learn if I can help you build a ₿etter ₿ody.

#StackSATsGetFit ⚡💪🏽 #₿etterMoney₿etter₿odies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️

Instead of drastic changes, make smart swaps to begin your fitness journey.

Instead of parking as close to the store as possible, Make it a point to park at the back of the parking lot for a few extra steps.

Choose lower calorie options for your snacks and try to consume a fist sized amount of protein with each meal.

Take breaks from sitting for more than 30 minutes By walking in place near your desk.

Challenge yourself to take the stairs at every opportunity.

Prioritize your sleep because of lack of sleep dysregulate your hormones and will make you feel stressed out with an insatiable appetite.

Set an alarm for chess before your bedtime and let it serve as a reminder to mentally visualize yourself going through the next day without slipping up on your diet.

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️

When is it beneficial to gain fat?

During a bulk.

A bulk is when one consumes an excess of 200 to 500 calories per day, prioritizes a minimum amount of protein (0.8-1 gm/lb bodyweight), and gets 7 to 9 hours of sleep in order to add muscle mass and gain strength.

After the muscle is built, then the body uses a higher number of calories at rest.

That means you get/have to eat more.

The body turns carbohydrates into glucose.

Glucose is the preferred energy system of the body when engaging in high intensity efforts like running or weightlifting.

Glucose must be converted into glycogen and stored in the liver but more importantly, in skeletal muscle.

That means the more muscle that you have will burn more calories and you'll have more energy for high intensity activities that will burn even more calories.

A caloric surplus is what makes you fat and not the carbohydrates.

Take the time to learn about macronutrients and where calories come from in order to structure your days of eating that align with your goals.

If you liked the break down into nutrition strategies and information comment your favorite fruit or vegetable 👇🏽.

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️

It's a lifestyle.

Wake up- stretch, hydrate, write in my gratitude journal and down a protein shake.

Reach out to clients, respond to DMs, and be social on social media.

Creative work, schedule posts, and edit content.

Complete a workout at the gym, workout park, and or go for a jog/sprint then eat a meal.

Study for my nutrition certification, hospital pharmacy protocols, and continuing education.

Eat dinner then make sure I'm in bed so that I get 7 to 9 hours of quality sleep.

Every day is a little different but I make it a point to take the stairs, eat mostly whole foods, break up long periods of sitting with squats, lunges, or push-ups.

I don't keep up with the price of Bitcoin but I use it to save for the future.

Stack SATs ⚡ Get Fit 💪🏽

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️

What's the best app for uploading videos because amethyst sucks

Honestly I would post more content here but 30% of the time it doesn't work and I try over and over and it's just wastes my time

Happy birthday America!

Stack SATs ⚡ Get Fit 💪🏽

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️

Do you want to look better naked?

Do people depend on you?

What's your why?

Achieving a lean, muscular physique is all about consistent effort and smart strategies. Here's a sustainable approach to help you get there:

1. Nutrition: Fuel your body with a balanced diet rich in protein, healthy fats, and complex carbs. Remember, you can't out-train a bad diet.

2. Strength Training: Incorporate weightlifting or resistance exercises 3-4 times a week to build and maintain muscle mass.

3. Cardio: Mix in some high-intensity interval training (HIIT) or moderate cardio sessions to burn fat without sacrificing muscle.

4. Recovery: Don't underestimate the power of rest. Ensure you're getting enough sleep and giving your muscles time to repair.

5. Consistency: Stay committed to your routine and make gradual adjustments to keep progressing.

Remember, it's a marathon, not a sprint. Stay patient, stay focused, and enjoy the journey to a better you!"

Why haven't you been squatting?

If it's because you're afraid you're going to lift too heavy and get hurt then set your safeties up right like I show in the video.

You should be able to lower more than you can lift.

Starting from the bottom of the rep is a good way to test your true strength as well.

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram

Who is a Good Candidate for the Jefferson Curl: 🤷🏽‍♂️

🍊💊 Intermediate to Advanced Lifters: Ideal for those with a solid foundation in strength training and body awareness.

🍊💊Athletes and Dancers: Great for enhancing flexibility and spinal mobility, which are crucial in these disciplines.

🍊💊 Individuals with Healthy Backs: Should be performed by those without current or previous severe back issues.

🍊💊 Those Seeking Improved Flexibility: Beneficial for people aiming to increase the flexibility of their posterior chain.

Cues to Ensure Proper Form: 💯

🍊💊 Start with Light Weight: Begin with a light load to focus on form and control.

🍊💊 Feet Position: Stand with your feet hip-width apart and keep them flat on the ground.

🍊💊 Controlled Movement: Slowly roll down one vertebra at a time, starting from the neck.

🍊💊 Engage Your Core: Maintain core engagement throughout the movement for stability.

🍊💊 Full Range of Motion: Allow your spine to flex fully and aim to touch the weight towards the floor.

🍊💊 Breathing: Inhale as you roll down and exhale as you return to the starting position.

🍊💊 Reverse Slowly: Roll back up one vertebra at a time, finishing with your head last.

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram

If you're anything like me, then you may get bored of doing the same workouts.

Overtime, you'll see my workouts change as I get stronger or want to challenge myself in other ways.

I'll stick with something long enough to start getting results before I make any major changes because these things take time.

If you been trying this on your own for more than 3 months then there's no shame in asking for some help.

STIMULATE NOURISH RECOVER

Once you master these three fundamentals then you can keep making GAINZ.

DON'T BE SOMEONE WHO PEAKED IN HIGH SCHOOL.

Dig deeper! LFG!

Follow @proofofworkfitness and share my videos to people who WANT TO CHANGE their HABITS AND BEHAVIORS.

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram

Save this video for your next leg day.

I see y'all and I know you're not hitting your hammies and 🍑.

Brace your core and follow the video.

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram

Even the most complicated solutions to problems are just a series of steps.

Take an honest assessment of where you're at versus where you want to be.

Consistently take actions that are in line with the goal.

Most people struggle with consistency in their fitness, nutrition, or mindset.

If you've tried to make positive changes to your habits and behaviors on your own for more than 90 days then you may benefit from the knowledge of someone else who has already walked the path.

DM me "Coach" and I'll see if I can help. #StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram

Why balance and core training is important for you:

🤹🏽‍♂️ Enhances stability and coordination

🏋🏽‍♂️ Strengthens muscles around the spine and pelvis

⚽ Boosts functional fitness for daily activities and sports

🤕 Helps prevent injuries

🌞 Alleviates lower back pain

👌🏽 Improves posture

⚡ Increases body awareness and control

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram

I had a flat tire after the Bitcoin Day Miami on Saturday.

It was a bummer no doubt but I was grateful that I had the tools needed and it wasn't raining.

Maybe I parked in a bad place and got a nail in my tire, maybe my tires should have been replaced sooner, but none of that mattered, so I focused on what I needed to do to get my girlfriend and I off the side of the turnpike.

Setbacks are bound to happen and when they do try not to let your mind get clouded in negativity but rather focus on how to get out of the situation and how to prevent it in the future.

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram

Performing single-leg Romanian deadlifts offers numerous benefits and flexibility for maintaining consistency in your fitness routine: 🦵🏽🦵🏽🦵🏽

1. Minimal Equipment Requirement: All you need is a single dumbbell or kettlebell, making it accessible for home workouts or while traveling.

2. Improved Balance and Stability: Engages core muscles and stabilizers to maintain balance, enhancing overall stability and reducing the risk of injury in other activities.

3. Functional Strength: Mimics real-life movements like bending over to pick something up, enhancing functional strength for daily activities.

4. Isolation of Muscles: Helps isolate and strengthen each leg individually, addressing muscle imbalances and preventing injury.

5. Versatile: Can be performed with various equipment or even bodyweight, allowing for progression as strength improves.

6. Increased Range of Motion: Improves flexibility and mobility in the hamstrings, glutes, and lower back.

7. Time Efficiency: Works multiple muscle groups simultaneously, maximizing workout efficiency in limited time.

8. Customizable Intensity: Easily adjustable by changing the weight or range of motion, catering to different fitness levels and goals.

9. Muscle Engagement: Targets the posterior chain, including the hamstrings, glutes, and lower back, for a comprehensive lower body workout.

10. Convenience: Can be performed anywhere with enough space, providing the flexibility to maintain consistency in your fitness routine even when traveling or unable to make it to the gym.

I did a few sets of these while I was on my run so if you're already doing cardio then add in a few movements like this to start working on building strength. Stop making excuses for why you haven't done it already and just get it done.

#StackSATsGetFit ⚡💪🏽 #BetterMoneyBetterBodies 🍊💊 #Fitness 🦵🏽🏃🏽‍♂️ #Consistency 🐌🕦 #Discipline 🗝️🔒 #FitnessMotivation 💯👍🏽 #FitOver30 🤔💭 #IntuitiveEating 🥗🥩 #SummerBody 👙🩳 Like & Follow @ProofOfWorkFitness 🤳🏽🏋🏽‍♂️ on Instagram