Pt.Dali

Even on rest day I ain’t resting 😔.

You deffo should tho 😟

1. Train for strength + power not aesthetic. Lift heavy . Move fast. Focus on compound lifts and make it explosive with progressive overloaded.

✅ Example Workout:
• Barbell Squats — 4x6 (heavy, 70–80% of max)
• Dumbbell Push Press — 4x5 (explosive)
• Deadlifts — 4x4
Rest 90 sec between sets, move weight with intent. For heavier strength sets leave longer room for rest.

2. Train for elasticity and function. Ik big muscles are sexy asf but if you can’t use them it’s useless so have both . Jump. Sprint . Rotate . Twist . Squat . Lunge . Push . Pull . Loaded carries. Build a body that moves dynamically. Look good and move good .

✅ Example Workout:
• Jump Squats — 3x8
• Medicine Ball Rotational Throws — 3x10/side
• Weighted Lateral Bounds — 3x12
Move light, fast, and springy — not stiff.

3. Eat to perform not starve . Focus on micro nutrients aswell as macros . Magnesium ( support energy and sleep ). Iron ( help transport oxygen to muscles ). Zinc (support recovery ) . Vitamin D (bone strength) . Calcium (joint health ) potassium ( helps prevent cramps). B-vitamins ( convert food to energy ). Omega 3 (reduce inflammation and improve joint and brain function ).

4. Recover like an athlete . Mobility, sleep, hydration, and nutrition are what actually build strength. Overtraining isn’t discipline, it’s self-sabotage. Example :
• 7–9 hrs sleep
• 10-min mobility flow after training
• 3L water/day
• Rest day every 4–5 days
Recovery = results.

5. Feeling good > looking shredded.
A six-pack isn’t worth it if you wake up exhausted, moody, and burnt out. Train to feel alive, not drained.

Send this to someone who wants to train like an athlete ⬇️

tips

I’m 20 and I’m embarrassed to say that…

1. I’m 20 and I don’t have it all figured out. Although everyone will say “you’re still young, you have time,” I feel pressure to be successful, to be ahead, but I feel behind.
2. That I can have all the knowledge in the world, but it’s useless if I don’t apply it. I know what’s wrong and what’s right, and I still make mistakes.
3. I’m a fitness coach who struggles with diet, exercise, and consistency. I’m still learning. Still trying. Mistakes are needed to know it was a mistake. I’m not ashamed to admit that.
4. I post nature and hiking content that makes me seem like this holistic, perfect person, but I’m doom scrolling even though I try not to. I’m not perfect.
5. I’m 20 and I’m ashamed to admit that I live in a world where we criticise people for doing something abnormal. We see something that’s different and then we label it as “weird.”

Point is, we are all imperfect. That’s what makes it beautiful. We need to make mistakes to learn, and then we choose to learn from them in our own way.

Send this to someone who wants easy fitness tips ⬇️

1. Checking up on people.
As a kid I thought messaging first meant being desperate.
Real friends never make you feel that way.
2. Kindness is a strength, not a weakness.
Don’t let this world make you cold.
3. Learning to say no.
You don’t have to follow the crowd to find yourself.
4. Go outside.
No headphones. Speak to somebody.
There’s natural dopamine all around you.
5. Do it alone.
Go to a café, a pub, the gym.
I used to wait for friends — so I never went.
6. Your environment shapes your future.
Surround yourself with people who want to see you win.
7. Wake up and move your body.
You don’t need to run — just move.
8. Be honest.
Lying only makes life heavier.
9. Appreciate your real friends.
Mine are f*cking awesome, and I make sure they know it.
10. Not a habit, but a reminder .
When you die, how do you want to be remembered?
I want to be remembered as happy, not rich.