Mark L. Mutoka

Everyday is a good day to go BEAST MODE💪💪
LEG DAY 1✅✅

One day or day one🤷‍♂️🤷‍♂️💪

The traits that make you strange are the gifts that make you special.

You've got two choices: Evolve or Repeat

By the yard it's hard, but inch by inch anything's a cinch..

For thy workouts should be focused on periodization and pushing weights. If you don't train insane (smart) you will remain the same. 💪💪

In adults(18-64 years), physical activity confers benefits for the following
health outcomes: improved all-cause mortality, cardiovascular
disease mortality, incident hypertension, incident site-specific
cancers,2
incident type-2 diabetes, mental health (reduced symptoms
of anxiety and depression); cognitive health, and sleep; measures
of adiposity may also improve.

Adults should do at least 150–
300 minutes of moderate-intensity
aerobic physical activity; or at
least 75–150 minutes of vigorous-
intensity aerobic physical activity;
or an equivalent combination of
moderate- and vigorous-intensity
activity throughout the week,
for substantial health benefits.

Adults should also do muscle-
strengthening activities at
moderate or greater intensity that
involve all major muscle groups
on 2 or more days a week, as these
provide additional health benefits.

Work hard and stay humble.

A river cuts through rock, not because of its power, but because of its PERSISTENCE.

Re-set, re-adjust, re-start, re-focus... As many times as you need to💪💪💪