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Rueben Hewitt Profile picture
@FitFastCoach
Jun 10 • 10 tweets • 7 min read Twitter logo Read on Twitter
Scrolly
One in three adults aged 50+ dies within a year of suffering a hip fracture.

Why?

Because balance and stabilization are vital to your survival.

Here are all the exercises you should do to avoid becoming a 50-year-old statistic: Image
// 𝐂𝐎𝐑𝐄—𝐒𝐓𝐀𝐁𝐈𝐋𝐈𝐙𝐀𝐓𝐈𝐎𝐍

Ball cobra
📽️bit.ly/42FCzj2

Side plank
📽️bit.ly/3WWlmAw

Ball bridge
📽️bit.ly/3CmFTow

Quadruped opposite arm + leg raise
📽️bit.ly/3J7dVR8 Image
// 𝐂𝐎𝐑𝐄—𝐒𝐓𝐑𝐄𝐍𝐆𝐓𝐇

Knee-Up
📽️bit.ly/3qEJgVe

Cable Lift
📽️bit.ly/43Qq0lP

Cable Chop
📽️bit.ly/43uenBp

Reverse Hypers
📽️bit.ly/43uMF7f Image
// 𝐂𝐎𝐑𝐄—𝐏𝐎𝐖𝐄𝐑

Soccer Throw
📽️bit.ly/3J3OwId

Side Medicine Ball Oblique Throw
📽️bit.ly/3J65cyV

Medicine Ball Back Extension Throw
📽️bit.ly/3P5DMge Image
// 𝐁𝐀𝐋𝐀𝐍𝐂𝐄—𝐒𝐓𝐀𝐁𝐈𝐋𝐈𝐙𝐀𝐓𝐈𝐎𝐍

Single-leg Windmill
📽️bit.ly/3J56j1N

Single-leg Arm And Leg Motion
📽️bit.ly/43RvkW8 Image
// 𝐁𝐀𝐋𝐀𝐍𝐂𝐄—𝐒𝐓𝐑𝐄𝐍𝐆𝐓𝐇

Reverse Lunge To Balance
📽️bit.ly/3qw5GHX

Single-leg Squat With Cable Assistance
📽️bit.ly/43Vo8IF Image
// 𝐁𝐀𝐋𝐀𝐍𝐂𝐄—𝐏𝐎𝐖𝐄𝐑

Single-leg Hop: Frontal Plane
📽️bit.ly/3WWp90I

Single-leg Hop: Sagittal Plane
📽️bit.ly/3MZTZkn

Single-leg Hop: Transverse Plane
📽️bit.ly/3qD182I Image
Combine the above with the following habits, and you'll be better prepared for aging than any of your peers:

—Avoid sugar
—Sleep 8 hours
—Walk 8K steps
—Call your parents
—Practice mindfulness
—Resistance train 3x/week
—Eat natural food 80% of the time
If there was a 100% chance you'd be 20lbs lighter this summer,

Would you take it? Image
P.S.

This account teaches busy people
to be healthier and more productive

For better health, energy & physique:

➕Follow me @FitFastCoach

➕RT the tweet below; it may help a friend

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More from @FitFastCoach

Rueben Hewitt Profile picture
Jun 5
Alcohol is making you fat, stupid, and unhealthy.

Here are 9 reasons why: Image
✖️Alcohol decreases testosterone and increases estrogen

This is according to the Journal of Clinical Medicine.

Ever wonder why your alcohol-loving uncle has a beer belly and man boobs?

Well, he could thank his elevated estrogen levels for that.
✖️Alcohol causes cancer

Notice I didn’t say “alcohol is associated with”

I didn't even say “alcohol is STRONGLY associated with”

I said alcohol causes it!

That’s a whole different level of red flag.

According to the journal Nutrients, 5% of all cancers are caused by alcohol.
Read 13 tweets
Rueben Hewitt Profile picture
May 31
Did you know the FDA doesn’t review supplements before they’re sold publicly?

Neither did I.

So I paid for Consumer Lab’s independent test results.

The findings? Very disturbing.

If you have these 8 supplements in your home, you’ll want to make changes, IMMEDIATELY. Image
PRODUCTS ANALYZED

1. Greens Powders
2. Creatine
3. Electrolytes
4. Protein Powders
5. BCAAs
6. Collagen
7. Omega-3s
8. Multivitamins
//Greens Powders

Cadmium, arsenic and mercury were found in most products.

According to Consumer Labs, these amounts are not unexpected in natural health products,

And are low enough to not pose a health concern.

However. . .
Read 29 tweets
Rueben Hewitt Profile picture
May 29
5 uncommon practices that will bring you peace in a chaotic world: Image
1. View your problems as they truly are

For this, renowned palliative care physician BJ Miller recommends stargazing.

It's a form of therapy that's accessible to everyone. Image
To perform the activity, go to an outdoor location that puts you at peace.

This could be a park, the beach, or even your backyard. Anywhere works, as long as it's quiet.

Then lay on your back, look to the skies, and reflect on your insignificance.

That's all there is to it.
Read 32 tweets
Rueben Hewitt Profile picture
May 24
36 years on this planet. 19 years in the gym.

Here’s every fitness secret I’ve learned:

1. Eat fish a few times per week.

You’ll lose more fat, even if you eat the same number of calories. This is backed by research and personal experience. Image
2. Lift weights for your physique; do cardio for your brain.

3. When you're unsure about something, lean into brutal physical activity.

The acute stress dials down distractions so that making a decision, based on what truly matters, becomes a lot easier.
4. If someone in your household doesn’t enjoy cooking, you’ll have a tough time hitting your goal.

5. Improve your sleep and you’ll get to your goal faster—be it fat loss, muscle, or strength

6. Get sunlight daily, especially when the sun is at a low solar angle / still rising.
Read 25 tweets
Rueben Hewitt Profile picture
May 15
Among elites with a deadly mindset, there are two athletes that stand apart.

Tim Grover has trained them both.

In doing so, he discovered 7 similarities between the pair that will help you win at life:

//THREAD// Image
//KNOW YOUR TARGET INTIMATELY

When consulting for athletes & entrepreneurs, Tim would ask what they wanted.

Always, the answers were “more success” or “more money.”

Reasonable responses—to you and me.

But to Tim, they were comically vague. So he concocted a plan.
Whenever someone gave the familiar response, he’d give them a dollar and say, “There, you won.”

Not one person was ever satisfied.

And that was his point.
Read 23 tweets
Rueben Hewitt Profile picture
May 11
15 bad habits that are destroying your brain: Image
1. Eating too much sugar

Too much sugar causes inflammation, oxidative stress, and insulin resistance,

which can lead to impaired cognitive function, memory problems, and increased risk of depression and dementia.

Sugar is so bad that Alzheimer's is called Type-3 diabetes.
2. Not exercising

Exercise has been shown to have a number of positive effects on the brain.

It increases blood flow and oxygen to the brain, promotes the growth of new brain cells, and enhances cognitive function.

Inactivity, on the other hand, is a recipe for brain atrophy.
Read 18 tweets

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