jonathan ooi

Crossfit. Liverpool FC. LA Lakers. I like to speak / vent things on my mind related or unrelated to sports. #jankanmarraaa

[Science girl @sciencegirl]

Keyboard deep cleaning
https://t.co/gRzZBSNpCg

[Learn Something @cooltechtipz]

Household repair tips.

[Fitfinity @_fitfinity_]

4 Killer Shoulder Workouts:

1.

[jonathan ooi @jonooi19]

@kesihatan_ @andimconfused Iatah, dock points of CITY! Also, I didnt know Everton ada duit to spend ah ahaha

[jonathan ooi @jonooi19]

; @andimconfused RIP

[Sky Sports Premier League @SkySportsPL]

BREAKING: Everton handed 10-point deduction for FFP violation 🚨

[Gerry DeFilippo @Challenger_ST]

🔥11 of my fav upper back/shoulder variations

1. Hurdle Y’s/W’s
2. “Around the worlds.”
3. Cuban press
4. Batwing face pull apart
5. Batwing Y to W
6. T handcuffs
7. Banded Y raise
8. Mini band Y Pull
9. Band snatch grip Y-press
10. Batwing Y raise
11. Band bottoms-up KB press

[Gerry DeFilippo @Challenger_ST]

🤔 What’s the best way to train my adductors?

I was just asked this & it reminded me of this video I made

Here you go:

Here are 11 of my fav ways to train them

1. Banded copenhagen plank
2. Inside band step-up
3. Inside band Bulgarian
4. Partner pull slideouts
5. Cross-over step-up
6. Side lying band pulses
7. Landmine cross-over
8. Side plank w/ med ball squeeze
9. Slideout with plate pull
10. Swiss ball copenhagen plank
11. Slideout with band pull

[jonathan ooi @jonooi19]

; this is powerful.

[CentreGoals. @centregoals]

🚨🚨🎙️| Statemenr from the Celtic Supporters Association:

[CentreGoals. @centregoals]

🚨🚨🎙️| Statemenr from the Celtic Supporters Association:

[Ashley Richmond @_AshleyRichmond]

Every fitness lesson I’ve learned after a decade in the gym:

1. Eggs are a superfood. Not a food to avoid.

2. Progressive overload is king. If you’re not constantly improving, you’re not going to grow, and you’re not going to get any closer to your goals.

3. Drink 1-2 cups of black coffee per day. You’ll suppress your appetite, burn more fat, and will optimize your mental and physical performance.

4. Hitting 10,000 steps a day is the most under-utilized yet effective fat-loss habit.

5. Eat protein first at every meal. It’s highly satiating, which means you’re less likely to overeat.

6. Minimize alcohol consumption. It wrecks your sleep, sabotages your weight loss efforts, and leads to many other unhealthy habits.

7. The quantity of food you eat affects how much you weigh. The quality of the food you eat affects your body composition.

8. Avoid liquid calories. They add up quickly. Stick to water, black coffee, and unsweetened tea.

9. Stop snacking. Eat enough high-quality food at each meal, and you won’t be hungry between meals.

10. Eat within a 12-hour window. For example, eat breakfast at 8 am and stop eating at 8 pm.

11. Do your workouts in the morning. Your willpower is high, and nothing can get in the way.

12. You don’t need to eat healthfully 100% of the time. Aim for 80%, and you’ll be fine.

13. Don’t worry about cardio. Get your steps in and lift weights.

14. Remove junk food from your house. If it's not in the house, you can't eat it.

15. Less is more. You don’t need to work out every day for hours at a time. Work out with intention and focus on recovery. That’s how you see the best progress.

16. The two-day rule is your friend. Don’t miss twice. If you didn’t get your workout done yesterday, you must get it done today.

17. You don’t need a pre-workout. They’re full of crap. Salted water, honey, and coffee are the greatest pre-workout.

18. A workout doesn’t need to be perfect to be worthwhile.

19. You need to eat more protein. Aim for 1g per pound of body weight each day.

20. Don’t wing it. You need to find a structured plan for your goal and commit to it.

21. Lifting weights is the best way to start changing your body. Whether your goal is fat loss or muscle gain, lift weights every week.

22. Avoid domino foods. These are foods that are hard to stop eating once you start.

23. Your identity directly impacts your actions. Decide who you want to become and determine what that person would do. Act accordingly.

24. Don’t drink coffee or energy drinks after lunch. You’ll wreck your sleep.

25. Inadequate sleep messes with your hunger hormones and makes you more likely to eat junk food. You need to sleep 8+ hours each night.

26. Increase the weights you’re lifting in the gym. Don’t stick with the same weight forever.

27. Manage your stress levels. Stress impacts insulin, testosterone, and many other hormones in the body. It blunts your ability to lose fat and put on muscle.

28. Track your workouts and body weight. Seeing progress will keep you motivated and will ensure you’re on the right track.

29. Great results come from consistency. Find a plan and stick to it.

30. Get into the habit of meal prepping. You’re way less likely to eat junk food when you have healthy meals ready to go.

31. Don’t cut out your favorite foods. Minimize them instead. It won’t be sustainable to cut out your favorite foods because you won’t stick with it.

32. Limit sugar. A little bit is okay, but too much will lead to inflammation and fat gain.

33. Drink more water. Aim for 2-3 liters every day.

34. Eat slowly. It takes about 20 minutes for the message that we’re full to get to our brains. Most people have already finished their whole plate by this point.

35. Go for a quick walk after every meal. This will help you get your steps in and will significantly decrease blood sugar spikes.

36. Progress won’t be linear. Don’t get discouraged if you sometimes go backward. Trust the process.

--

Thank you for reading.

If you learned something and enjoyed this post:

1) Follow me @_AshleyRichmond for more

2) Repost this to help someone else improve their fitness, too

[jonathan ooi @jonooi19]

@pbasilstrength Main

[Dr. Scott Carlin @scottcarlinpt]

9 exercises for stronger hamstrings:

🧵

1. Single Leg Heel Hops

[CLEAN CAR CLUB @TheCleanCarClub]

Car tips and tricks: when to service

[jonathan ooi @jonooi19]

@ChianMei

[Life Pad @The_Life_Pad]

Pain Here save this;

[Prehab®️ @ThePrehabGuys]

Shoulder pain can actually be due to a lack of mid back mobility! Give these exercises a try and let us know if they help 💪

[Tom Broback @TomBroback]

Chronic Meniscus Tear Rehab

🔥Isometric Phase 🔥

🧵:

1. Split Squat - 3 minutes each side (yeah, I know it's brutal)

[jonathan ooi @jonooi19]

@khalkulator Balik JAB la

[Zack Zillner @Zack_Zillner]

Core Training for Hoopers 💪🏀

[Zack Zillner @Zack_Zillner]

Pre-court get right 🦿💪
•• @roriiiharmonnn
A1. Ankle Walk
A2. SL Calf Raise
A3. DB Soleus ISO
A4. Wall Tib Raise
A5. Bilateral Ankle Rocker
••
#strength #strengthtraining #mobility #basketball

[Zack Zillner @Zack_Zillner]

Pre-Court Get Right 💪🏀