3014 followers

Follow

Follow

Follow

1/5

1 saved

1

10

💥 Not all muscle fibers are created equal!

Do you know if you’re built more for endurance or power? 🔥☄️

Some are made for speed and power, others for endurance and stamina. fast twitch = quick bursts (think sprinting, heavy lifting, hiit). slow twitch = long lasting (think running, cycling, pilates). the truth? you have both. training both styles makes you stronger, faster, and more balanced. ✨

@Lemon8 Fitness

#lemon8contest #AskLemon8 #Fitness #lemon8fitness #fitnesstips

2025/9/12 Edited to

Muscle fibers are specialized cells that determine your physical capabilities, primarily categorized into fast twitch and slow twitch types. Fast twitch fibers are designed for rapid, intense bursts of activity such as sprinting, heavy lifting, or high-intensity interval training (HIIT). In contrast, slow twitch fibers support prolonged, steady-state activities like long-distance running, cycling, or Pilates due to their endurance capacity. Everyone possesses a combination of both fiber types, which is why a well-rounded fitness routine incorporates training that targets both. By engaging both fast twitch and slow twitch fibers, you enhance muscle strength, increase speed, and improve muscular endurance, leading to better athletic performance and overall body balance. In addition, training fast twitch fibers can boost muscle growth and power output because they generate more force but fatigue quickly. Slow twitch fibers, rich in mitochondria and blood supply, improve stamina and aid in fat burning by using oxygen efficiently. This makes them ideal for endurance sports and activities. Understanding your muscle fiber composition can help tailor workouts that suit your personal fitness goals. For example, if you aim to build explosive power, incorporating sprinting or weightlifting focusing on fast twitch activation is beneficial. Conversely, for improving endurance, exercises like jogging, cycling, or Pilates that challenge slow twitch fibers will prove effective. Integrating both styles into your routine not only maximizes physical capabilities but also reduces injury risk by ensuring muscular balance and adaptability. Remember, consistent and varied training fosters stronger and more responsive muscle fibers. This knowledge empowers you to optimize your workout plan for improved speed, stamina, and overall fitness success.

Related posts

A woman in athletic wear stands in a locker room, surrounded by various foods and supplements like steak, salmon, eggs, tofu, protein chips, Greek yogurt, and tart cherry juice, illustrating foods for muscle growth and glute development.

Text highlights protein as the building block for glute gains, listing lean meats, fish, plant-based proteins, and protein powders. Images show steak, a fried egg, tofu cubes, and salmon with lemon slices.

Text emphasizes carbohydrates as fuel for workouts, recommending complex carbs like sweet potatoes, oats, brown rice, and fruits. Partial images include white rice, a loaf of bread, and a bag of protein chips.

Foods for Muscle Growth: Get That Big, Plump Booty

If you’re serious about growing your glutes, you already know that your workouts need to be on point. But did you know that what you eat is just as important as those heavy hip thrusts? Building a bigger, rounder booty isn’t only about spending hours in the gym doing squats and lunges – it’s ab

4192 likes

An iPad displays anatomy and physiology notes on the cardiovascular system, specifically the heart, with an overlay stating 'NOTES I MADE THAT HELPED ME GET AN A+ IN ANATOMY & PHYSIOLOGY'.

Handwritten notes and diagrams detail cell structures including Microtubules, Microfilaments, Intermediate Filaments, Centriole, and Microvilli, outlining their characteristics and functions.

Notes explain various hormones, including GnRH, PRH, PIH, and Posterior Pituitary Hormones like ADH and Oxytocin, detailing their stimulation, target tissues, and responses.

Anatomy & Physiology Notes

Here are some of my notes from anatomy and physiology that helped me pass with an A+ #anatomyandphysiology #physiology #anatomy #studyinganatomy #studying

1357 likes

A woman with braided hair sits at a desk, looking tired, with a peach emoji and text overlay 'AVOiD Office Chair'. She is wearing a blue long-sleeved shirt and black pants, with a calendar and clock visible in the background.

Two panels show a woman performing hip thrusts with a dumbbell. The top panel shows her hips lowered, and the bottom panel shows her hips raised, targeting the glute max. White arrows indicate the movement.

A woman stands with one foot on a 12-inch step, preparing for a step-up. Text overlay reads 'Step Ups' and explains it targets the glute max in a lengthened position, with a white arrow indicating glute engagement.

3 Glute Exercises To Keep Office Chair 🍑 At Bay

I work at a front desk so ya girl be SIT-TING okay. 😂 But I want to let yall know that sitting all day isn't going to make you have a flat 🍑. However, not using your glutes will and the best way avoid that is to train them! Your glutes are one of the strongest muscles in the human body. I&#3

1439 likes

A person's leg on a leg press machine in a gym, with anatomical diagrams highlighting the glutes and abs, illustrating the concept of 'What Building Muscle Should Feel Like'.

Text outlining positive sensations of muscle building: targeted fatigue, slight soreness, controlled pump, and gradual progression. Diagrams show muscle contraction and elongation during a bicep curl.

Text describing sensations to avoid during muscle building: sharp pain, joint pain, exhaustion, and loss of range of motion. Diagrams illustrate the process of muscle growth from damage to repair.

🔥GOOD Muscle Burn🔥VS BAD Muscle Burn👎🚫

Building muscle is an essential part of fitness, but knowing how it should feel—and what to avoid—can make all the difference between effective growth and potential injury. Whether you're new to weightlifting or experienced, it's important to recognize the signs of proper muscle engagement

1456 likes

A comparison chart titled 'Best Low-Tox Heating Pads that actually work,' featuring four heating pads: Earthley Organic Flax (Gold), Thermotex Platinum Far Infrared (Silver), UTK Far Infrared (Bronze), and Pure Enrichment PureRelief Deluxe (Budget Pick), with their key features and benefits listed.

Not all heating pads are created equal. 🔥

If you’re trying to reduce toxin exposure at home, your heating pad is one of those products that often gets overlooked. For the cleanest option overall, I prefer an organic flaxseed heating pad made with natural fibers and no electrical components while you’re using it. If you need longer-lasti

2 likes

A supermarket aisle filled with various vitamin and supplement products. Overlay text reads "VITAMINS 101 How to Pick the Right Vitamins for You?" with a bottle of orange pills and scattered pills.

Text explaining the benefits of taking vitamins and supplements, including support for eyes, hair, teeth and bones, skin, gut, heart, mind, immune system, metabolism, blood health, and reproductive health. A bottle of orange pills is shown.

Text outlining how to read supplement labels, covering serving size, amount per serving, percent daily value (%DV), ingredients list, quality certifications, and dosage. A bottle of orange pills is shown.

Look & Feel Better: What Vitamins You Should Take💊

In today’s fast-paced world, it’s common to look for quick fixes for health concerns. Vitamins and supplements can play a crucial role in maintaining overall wellness, improving specific areas like skin texture, hair health, and immune function. However, with the myriad of options available, it

3116 likes

Glutes will not grow with just unilateral moves

Unilateral exercises are amazing for balance and targeting each side individually BUT they’re not enough on their own. To really build your glutes, you need compound movements too. Think: hip thrusts, RDLs, squats, lunges. These allow you to lift heavy, recruit more muscle fibers, and trigger se

895 likes

A person in workout attire stands next to text stating "CARBS DON'T MAKE YOU FAT!". Surrounding them are images of Fairlife chocolate milk, pasta with broccoli, bread, white rice, avocado, and ice cream, illustrating various food types.

A graphic titled "What Should I Eat? Foods with High Quality Carbs" displays images of butternut squash, granola, couscous, sweet potatoes, pasta, lentils, oats, cooked rice, and fruit, each with their carbohydrate content per serving.

Text outlines how to calculate carbohydrate needs for weight loss, including formulas for Basal Metabolic Rate (BMR) for men and women. A yellow cartoon character is shown thinking of a croissant.

Carbs are not the enemy!!✋🏼✨🩵 Weight loss With Carb

I wanted to talk about something that's been on my mind lately—carbohydrates. It seems like carbs have gotten a bad reputation, especially when it comes to weight loss. There's this belief out there that if you want to shed pounds, you have to avoid carbs at all costs. But let me tell y

2018 likes

The image features a hand resting on a blue and black foam roller, with text overlayed that reads "GOOD SORE vs BAD SORE AND HOW TO RECOVER IF YOU GO TOO HARD." A smartwatch is visible on the wrist.

The image shows a person's feet in slides on a leg press machine, with text defining muscle soreness and listing characteristics of "BAD SORE," such as persisting after 72 hours or affecting daily activity.

The image displays a hand on a foam roller, similar to the first image, with text outlining "WAYS TO SPEED RECOVERY" including stretching, foam rolling, resting for 48 hours, and low-impact movement.

Ways to Get Rid of Muscle Soreness Post Workout

Mild muscle soreness often occurs after weightlifting or other exercise as our muscles break down, become inflamed, and slowly heal. However, if this pain last for more than 72 hours, prevents you from sticking to your lifting program, effects your daily life, or decreases your non-exercise movemen

263 likes

A desk with nursing textbooks, notebooks, a calculator, and worksheets, indicating a study session for medication math. Overlaid text reads "MED MATH!!" and "these worksheets helped!!"

A page detailing dosage calculation rules, including guidelines for showing work, using leading/trailing zeros, rounding numbers to the nearest tenth and hundredth, and specific rounding rules for IV calculations, capsules, and tablets.

A page outlining dosage calculation formulas, covering conversions for weight and volume, and formulas with examples for tablet doses, injectable doses, IV flow rates (with pump and drops), and weight-based doses.

it’s not as hard as it looks just remember : dose/avaliable X volume #nursingschool #nursingstudent #medicationmath #Lemon8 #nursingmath #nursingmajor #adn

1069 likes

The image features the title 'HOW TO BUILD YOUR MIND MUSCLE CONNECTION' with a pink brain and a highlighted glute muscle, emphasizing the link between mind and body in fitness.

This image explains the mind-muscle connection for bicep growth, illustrating concentric, eccentric, and isometric contractions with bicep curl examples to achieve increased strength and faster muscle growth.

The image describes 'Mindset Shift' and 'Visualization Techniques' as crucial methods to improve mind-muscle connection, focusing on engaging targeted muscles and mentally picturing muscle work.

Big Gains & Glutes = Strong🧠Mind-Muscle💪Connection

Let's talk about the all-important 🧠 mind-muscle💪connection. It's not just about going through the motions; it's about really tuning in to the muscles you're working. So, when you're hitting those squats or curls, focus your mind on the muscle you're targeting. Feel the

1080 likes

Two halves of a red grapefruit are displayed on a wooden cutting board. Overlaying the image is text that reads "LOSE WEIGHT WHILE EATING How to structure your diet*" in yellow and white fonts.

A white background with black text titled "UNDERSTANDING YOUR MACROS." The text explains that macronutrients (carbohydrates, proteins, fats) are the building blocks of diet, each serving a unique purpose for energy, muscle, and hormone production, essential for weight loss.

A white background with black text titled "HOW TO DETERMINE YOUR MACROS." It outlines steps for calculating macros: determining caloric needs, setting macro ratios (e.g., 40% carbs, 35% protein, 25% fats for weight loss), and adjusting based on results.

How to Eat to Lose Lbs: Diet for Maximum Fat Burn🔥

Embarking on a weight loss journey can be overwhelming, especially when it comes to diet. There’s so much conflicting information out there—low carb, high protein, intermittent fasting, clean eating—the list goes on. But the truth is, successful weight loss isn’t about depriving yourself or jumping

1187 likes

Anatomy and physiology

#anatomyandphysiology #anatomy #nursingtips #nursingstudent #nursingmajor

7 likes

Different crochet fibers!🤎

Having problems deciding which fiber to use for what project? Here’s a little crochet fibers key card to help you in the future! Feel free to screen shot to refer back to when deciding on a project! 🤩 You’re not required to use a specific fiber for certain projects as you can use whatever you ma

1047 likes

Workout Routine

Full body workout Here are some full body workout tips: : Start with compound exercises: Focus on exercises that work multiple muscle groups at once, such as squats, deadlifts, bench press, and rows. : Incorporate HIIT (High-Intensity Interval Training): Alternate between intense bursts of exer

1155 likes

I know an Anatomy and Physiology test hates me 😂

I know an Anatomy and Physiology test hates to see me coming These are my very condensed A&P notes but they worked for me!! I didn't go over the integumentary system and that ended up being the questions I missed so don't that 100% recommend this for those trying to brush up on the t

249 likes

#nursing #college #student #nursingstudent

5 likes

A person is exercising on a leg press machine, with various food icons like meat, avocado, peanuts, and shrimp surrounding the text "FOOD FOR MUSCLE GROWTH" overlaid on the image.

A white page titled "Red Meat" lists top sources like beef, lamb, and bison with their protein content per 3 oz serving, along with benefits such as high iron and creatine.

A white page titled "Poultry" lists top sources like chicken breast, turkey breast, and duck with their protein content per 3 oz serving, highlighting benefits like low saturated fats.

Foods for Muscle Growth, Repair, & Recovery🥩🥑🥜🧀🍤

Building muscle isn’t just about lifting heavy weights or following an intense workout routine. Your nutrition plays a critical role in muscle growth, repair, and recovery. Specific foods provide the essential nutrients your body needs to repair microscopic tears in muscle fibers, replenish energy

945 likes

A top-down view of a person's feet in white sneakers standing on a gym floor next to a barbell with a pink pad. The image has text overlayed: "Just 3" Rule for WEIGHT LOSS, with sparkling effects.

A white background with black text titled "Just Three More..." and a yellow cartoon character looking exhausted. The text explains Rule 1: doing three more reps past perceived failure to achieve muscle growth and strength.

A white background with black text titled "Simplified Meals" and a yellow cartoon character with a thought bubble. The text explains Rule 2: using just three ingredients per meal for balanced, simple, and consistent nutrition.

Change your Body 🍑 & Mindset 🧠 with just 3 Rules✨

Let me be so real with you: getting in shape as a full-time college student is HARD. Between classes, work, trying to have a social life, AND attempting to not lose your mind… fitness can feel like just one more thing on the to-do list. But you don’t need to overhaul your life overnight. I st

6399 likes

A woman in athletic wear stands in a gym, with the title "Progressive Overload For Muscle Mass" and a checklist including "Increase Weight," "Increase Reps," "Add Sets," and "Protein Consistency."

Illustrates increasing weight for progressive overload with an example of lifting from 185 to 195 pounds over three workouts, emphasizing strength development. Includes diagrams of seated cable rows and straight arm pulldowns.

Shows how to increase reps for progressive overload, with an example of progressing from 10 to 12 reps at a consistent 50 pounds to enhance muscular endurance and growth. Includes diagrams of cobra stretch and knee-to-chest stretch.

🍑✨How to Build Muscle✨💪

Progressive overloading is a fundamental principle in muscle building. ❗️Increase Weight❗️ example: Workout 1: 185 x 10 reps Workout 2: 190 x 10 reps Workout 3: 195 x 10 reps Gradually adding resistance, such as progressing from lifting 185 to 195 pounds over three sets of 10 reps,

223 likes

The Real Reason Your Glutes Are Weak ✨

If you've been struggling with Bulgarian split squats or lunges, it's probably not just bad form-it's weak glutes. & The glute muscles play a huge role in stabilizing your lower body and powering through compound movements. 💥 When they're not strong enough, your quads and h

152 likes

How to Enter the BURN ZONE for GLUTE GAINS🔥🍑

🔥The "burn zone" refers to the sensation of burning in your muscles during a workout, typically associated with high-repetition, low-weight exercises. 🔥Going "until failure" means performing repetitions until you can no longer complete them with proper form. However when I think

477 likes

A person in athletic wear performs a leg press, with text overlaying the image stating "Glute Gains 101 Beginner's Guide: Fitness, Routine, Nutrition."

A person in athletic wear stands sideways, showcasing glutes. Text overlays detail the glute growth timeline, workout duration, and list effective glute exercises like hip thrusts and squats.

A person in athletic wear performs a leg press. Text overlays provide information on protein intake, rules for glute growth (horizontal, vertical, lateral exercises), and recommended rest periods.

Beginner’s Guide to Building Glutes & Lean Muscle🍑

Gains 101, Beginner’s Guide to Health & Fitness Fitness: Glute Exercises: 🍑Barbell Hip Thrusts: This exercise involves placing a barbell across your hips while seated on the ground and thrusting upward, activating the glutes and hamstrings. 🍑Back Squat: A classic compound movement w

468 likes

This page provides an overview of the nervous system, detailing the CNS and PNS, different brain parts, somatic nervous system (sensory/motor neurons), and autonomic nervous system (sympathetic/parasympathetic) with memory tricks.

This page details neuro assessment, including the Glasgow Coma Scale, orientation, posturing (decorticate, decerebrate), levels of consciousness, pupil assessment (PERRLA), deep tendon reflexes, and Babinski reflex.

All Things Nervous System!  (Part 1)

Med Surg Neuro Week: All Things Nervous System! (Part 1) This week is all about diving deep into Neuro for nursing students! Get ready for comprehensive notes and study tips on: ✨ Nervous System Overview ✨ Neuro Assessment & Key Findings ✨ Cranial Nerves Simplified ✨ Conditions: ALS, A

182 likes

A person holds a bottle of Casa Madeira Grape Fibers juice in a car. The label highlights "HIGH IN DIETARY FIBER," "100% OF DAILY FIBER NEEDS," and "55 g DIETARY FIBER." The bottle contains 75.2% grape juice.

Grape fibers 🍇

Looking for some extra fiber This grape juice has 100% of your daily fiber needs 55g of fiber per serving Found at my local Publix Have you tried/seen it yet?! #improves gut health #fiber #grapes #publix #fallvibes🍂 #grapejuice #juice #healthy #lifestyle #new

846 likes

A hand holds a pen over a colorful, handwritten study poster covering respiratory, cardiac, and gastrointestinal topics. The poster features organized notes and headings, illustrating a study method for nursing school.

A detailed, colorful handwritten study poster displays information on various gastrointestinal conditions like GI bleeds, ulcers, and pancreatitis. The notes are organized with headings and bullet points, reflecting a comprehensive study approach.

A vibrant, handwritten study poster focuses on hematological disorders, including anemia, leukemias, lymphomas, and platelet conditions. The poster uses different colors and organized sections to present complex medical information clearly.

How do you Study? 🩺✨🙌🏻

Finding a good way to study is so very helpful! Colorful posters are a way that helps me and it might be able to help you! I find that the colors and the organization of a poster and that all the information is in one spot! It calms my brain with the amount of information we are given throughout nu

900 likes

Not all magnesium is created equal 👀 ✨

Sleep? Digestion? Energy? 💊 The type you take matters For informational purposes only — check with your healthcare provider first #magnesium #guthealth #sleephealth #digestivehealth #wellness

87 likes

Mind-to-muscle connection

Focus on the muscle, not just the movement mind-to-muscle connection = better gains! #TrainSmart #MindToMuscle #fitnesstips #gainsinprogress #blackgirlslemon8

22 likes

A woman in athletic wear stands in a gym, showcasing her glute and leg muscles, with gym equipment and a wall mural in the background. The image promotes glute growth and fitness.

A woman performs a barbell hip thrust exercise in a gym. Overlay text lists hypertrophy methods: progressive overload, pushing to failure, and tempo movements like slow eccentrics, pulses, and isoholds.

HYPERTROPHY: An UNHINGED Method To Glute Growth✨

Ahhh hypertrophy. The less intense way of describing absolutely destroying your muscle fibers to initiate muscle growth🍑 If you are looking to build your glutes, or any muscle in your body, you MUST be prioritizing hypertrophy in some way during your workouts. Most of you who are training with

41 likes

Steal my notes 📝 🤏

Notes that keep you exam-ready and muscle-strong 🔥 #MuscleSystem #AnatomyNotes #StudySmart #NursingSchool #FutureNurse

280 likes

A woman in black activewear takes a mirror selfie in a gym, with a large text overlay 'Macro Cheat Sheet' and bullet points for 'Tracking Macros', 'Meal Planning', and 'After Workouts Meals'.

A macro cheat sheet categorizing foods by nutritional needs like carbs+fat, high volume low macros, carbs, protein, fat, fruits & veggies, and beverages, with illustrative food icons.

A macro cheat sheet continuing food categories for carbs+protein, protein+fat, and condiments, providing examples for each, alongside fruits, vegetables, and beverages.

How to Track Macros and Build Muscle

✨Macronutrients: Proteins Carbohydrates Fats ✨Proteins: Building blocks of muscles and tissues. Sources include lean meats (chicken, turkey, fish), eggs, dairy (yogurt, cheese), legumes (beans, lentils), and plant-based protein sources (tofu, tempeh, seitan). ✨Carbohydrates: Main sour

3061 likes

How to build muscle (for beginners)

𝐌𝐮𝐬𝐜𝐥𝐞 𝐁𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐓𝐢𝐩𝐬 𝐃𝐨𝐬 & 𝐃𝐨𝐧'𝐭💪🏽 Building muscle isn’t just about lifting weights, it’s about smart training, proper nutrition, and recovery. Here’s a quick guide to maximize your gains: 𝐃𝐨: 𝐏𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐳𝐞 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 (𝐇𝐢𝐠𝐡 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐌𝐞𝐚𝐥𝐬) 🍽️ Protein is the building block of muscle! Fu

14 likes

A desk setup with a laptop displaying a document, a white keyboard, and printed papers, illustrating a nursing student's study environment. Text overlay reads "How I study for nursing school @Babyitsgeni."

How I study for nursing school

I create a Word document that begins with the class and exam I’ll be studying for. I include the topic of the week to identify what I should focus on more based on the exam (though I do read everything to ensure comprehensive understanding). I make sure to include the headings from the PowerP

141 likes

Want to rev up your metabolism naturally?

No need for crazy diet hacks or expensive supplements. Here’s how to get your metabolism working for you: 1️⃣ Strength Train: Building muscle is one of the best ways to speed up your metabolism. More muscle = more calories burned—even when you're resting. 2️⃣ Eat Protein: Protein boosts your

413 likes

Natural energy boosters‼️

Yes, you could rely on three pots of coffee or a handful of chocolate, but many stimulants lead to a crash later on. Instead, I’ve discovered natural energy boosters that work wonders on my fitness journey, especially with my condition, lupus, which often leaves me low on energy. Despite the challe

224 likes

A nursing student in blue scrubs takes a mirror selfie in a bathroom, with text overlaying the image that reads: "Study tips for first semester nursing students pt.1 (From a first semester student with all A's)".

Handwritten notes on lined paper, with a pink pen resting on them. The notes discuss dysmenorrhea and include a tip: "Take notes from power-points and resources BEFORE class in one ink color-during class use another ink color to add professor remarks and highlight sections emphasized in class as well."

A partially filled concept map template for "Restrictive Cardiomyopathy" with sections for diagnostic tests, etiology, signs & symptoms, and patient education. An overlay states: "For patho, USE CONCEPT MAPS! these help memorizing manifestations and other things to know for exams. There are plenty of online templates."

Study tips from a nursing student

First semester of nursing school can feel overwhelming, but I’ve found little strategies that helped me go from stressed to successful (and yes, all A’s 🤭💙). Here are my top study tips to stay organized, focused, and confident in class + clinicals. Whether you’re just starting out or need a boost m

79 likes

A plate with a chicken croissant sandwich, watermelon slices, baby carrots, hummus, tortilla chips, and almonds, alongside a glass of water. Overlay text reads "LOSE WEIGHT WHILE EATING Get control over your diet" with "Lemon8" and "@chalie_baker" at the bottom.

Eat Better, Not Less: The 🔑 to Lasting Weight Loss

Weight loss doesn’t mean deprivation or constant hunger—it’s about understanding how to nourish your body while maintaining a calorie deficit. This guide will provide an in-depth look at the roles of macronutrients, portion control, meal timing, calorie management, healthy food swaps, and the s

225 likes

Seriously 👇 (leave these out of 2026) ⁣ ⁣ 1. Under-eating to "get toned" - This is not how it works, you are just going to end up looking soft or "skinny - fat" without muscle.⁣ ⁣ 2. Choosing high rep movements that don't push you instead of just lifting heavy enough to see progress - high reps

12 likes

144 likes

A detailed text graphic outlines a '45-MINUTE FULL-BODY WORKOUT' including warm-up, specific exercises for arms, back, glutes, legs, and abs with sets/reps, and a cool-down, alongside a pink kettlebell graphic.

A detailed text graphic outlines a '60-MINUTE FULL-BODY WORKOUT' including warm-up, specific exercises for arms, back, glutes, legs, and abs with sets/reps, and a cool-down, alongside a pink water bottle graphic.

✨TRANSFORM Your ENTIRE Body✨ With These 3 Workouts

As winter sets in, it’s the perfect time to focus on building habits that will set you up for success in the months ahead. I know how challenging it can be to juggle fitness with a busy schedule or to find a routine that truly works for you. That’s why I’ve created three full-body workout routi

84 likes

This is my Athlete Recovery and Strength infusion. I take a few drops before my run and let this formula work on the inside while the workout handles the outside. Training puts tiny stresses on muscle fibers. Real growth happens when those cells recover, refill their energy, and rebuild stronger. T

30 likes

YOU MIGHT BE SABOTAGING YOUR GLUTE GAINS

Here’s why resting in between your unilateral (single side) exercises is so important 👇🏻 I used to not rest either. The sooner I just got it done the better! (Not really!) until I understood WHY at least a 60 second rest is important or 3 minutes for heavier/failure sets for maximum muscle hype

49 likes

The image displays two babies, one with elbow restraints, alongside diagrams illustrating organs affected by cystic fibrosis, and anatomical representations of normal, incarcerated, and indirect inguinal hernias.

The image features diagrams comparing a normal joint to an inflamed joint in rheumatoid arthritis, a normal hip to a dislocated hip (DDH), and illustrations of intussusception and a barium enema procedure.

The image shows a diagram of the heart with Tetralogy of Fallot defects, a baby experiencing a 'tet spell,' and illustrations of cardiac catheterization with catheter insertion points in the heart.

PDF available!!! Email?

#hesiexam #nursingstudent #nursingnotes #nursemotivation #lpntorn

147 likes

Peptides for Body Recomposition 🔥 (aka building muscle, burning fat, and actually changing your shape—not just the scale) Not all peptides are created equal. Some work on hunger, some on hormones, and some on cellular energy. Here’s a quick breakdown of a few of the most talked-about ones 👇

1 like

6 CRUCIAL facts for beginners in weight loss

Believe it or not, these are some of the things I wish I knew in my weight loss journey when I was much younger and much more vulnerable. 😬 So, I compiled the 6 best and most important facts for those just starting their weightloss journey to ease some anxiety. Don’t forget, mindset MATTERS.

338 likes

3 VOLLEYBALL DRILLS YOU CAN DO IN YOUR BEDROOM

3 VOLLEYBALL DRILLS YOU CAN DO IN YOUR BEDROOM Stop waiting for gym time to get better. 🏐 These 3 daily drills are exactly how elite players stay ahead of the competition without ever leaving their room. Number 3 is the ultimate secret to perfecting your explosive footwork in total silence... 🤫

282 likes

A pink graphic titled 'HOW TO GROW ALL 3 GLUTE MUSCLES' with a large blue '3', a barbell, and a peach icon, indicating a guide to sculpting glutes.

A blue graphic detailing the Gluteus Maximus, including exercises like RDLs, squats, lunges, hip thrusts, and kickbacks, with a pink icon of a person doing a hip thrust.

A pink graphic detailing the Gluteus Medius, including exercises like frontal plane lunges, step-ups, lateral movements, and abduction exercises, with a blue icon of a person doing a lunge.

Guide to Growing the Juiciest Glutes in 2025 🍑🙌🏼

Ready to sculpt your glutes with precision? Understanding which part of your booty each exercise targets can make your workouts exponentially more effective. Here’s a quick guide to break down the best moves for each part of your peach 🍑✨ #gluteexercises #glutegrowingtips #glutegains #glu

935 likes

Read This If You’re Stuck Losing Weight

There’s a lot of lies out there about weight loss. As with most things in life, if it seems to good to be true… it probably is. Weight loss can be challenging, but it can also be simple if you stick with the basics. - Lift weights 2-5 days per week - Walk at least 8,000 steps per day - Ea

838 likes

Fundamentals of Nursing

#nursing #nursingstudent #college #collegelife

7 likes

🧠🦵 Train Your Legs for Longevity, Not Just Looks

Leg training isn’t just about muscle—it’s about living longer and moving better for life. Research shows lower-body strength is strongly linked to reduced all-cause mortality, better insulin sensitivity, stronger bones, and long-term joint health. Exercises that load the legs stimulate powerful hor

2 likes

See more