fit_wit_official

I wouldn't suggest following a social media trend without critical thought. Evaluate your workout routine, identify areas for improvement and make informed decisions about what works best for you.

RDL = movement generated by glute flexion and extension
Jefferson Curl (JC) = movement driven by lumbar and thoracic flexion and extension
RDL = 360 core provides plank stability
JC = core enables mobility

I often use JC for spinal decompression

This workout routine may or may not work for you, but it's gonna work for me! At the end of the day, it's all about being consistent and recover smart.

Everyone’s chasing the perfect plan the right workout, the right macros, the right timing.
But the truth? The best plan is the one you stick to.
Stop waiting for perfect. Start showing up.

Same movement, completely different mechanics.
When elbows flare out to the side, you’re pressing in the frontal (coronal) plane, putting the load mainly on the side delts while the rotator cuff works harder to stabilize the joint.
Bring elbows slightly forward and you’re now in the sagittal plane, shifting the emphasis to the front delts with less rotator cuff stress and a more natural joint path.
The key is knowing which outcome you’re training for.

Nature, once abundant, has become a luxury. We now need vacations and a substantial budget to travel and experience it. Sri Lanka, an underrated gem, offers so much more than meets the eye.

Even when I’m travelling, like here in beautiful Negombo, Sri Lanka, training doesn’t stop. It might look a little different, maybe shorter sessions or fewer days a week, but movement always stays in the routine. The goal isn’t perfection; it’s consistency. When fitness becomes a lifestyle, you don’t press pause just because you’re on holiday, you simply adapt and keep going.