Most gym injuries happen because of 3 KEY underdeveloped muscles.

Use this Prehab routine to strengthen them: The most underdeveloped muscles:

• Lower Traps – shoulder impingement
• Rotator Cuffs – shoulder injuries
• Glute Medius – knee pain

To prevent these injuries, we need to strengthen these muscles

This routine only takes 10 mins but will save you months of pain and progress.

A skill that 99% get wrong:

Giving feedback.

If you want people to love you for yours, follow these rules: You are a leader, whether you know it or not.

As a parent, partner, teacher or manager.

Leaders have one main goal:

Make people better.

And to do this, you need to master giving feedback.

But here’s the problem:

If you want to lose fat while building muscle, you MUST understand nutrition.

Here’s exactly what you need to know: The Basics:

You gain or lose weight based on your calorie intake.

If you eat less calories than you burn, you lose weight. Eat more and you gain it back.

The calories you burn in a day are known as your maintenance calories.

That’s important because 👇

Men, if you want to build muscle apply this framework: Begin with the end in mind

A proportional physique is pleasing.

A disproportionate one is obvious…

And not for the right reasons.

You want to add muscle in the right places.

To do that, know the result you want before you start:

Men in your 20s, if you want a great physique read this: I’ve spent most of my 20s making every fitness mistake.

But the clock is ticking.

Each year your body is less efficient at packing on muscle.

The younger you are the better the results.

Here’s what you should do: (to get better results than me)

10 great tactics from Atomic Habits for building a system to exercise consistently

— Thread — 1. Identity change

The goal is not to get ripped, it’s to become an athlete.

When you start to think of yourself as one, you’re not relying on motivation.

Doing the right thing is easy because you know who you are.

When in doubt, just ask yourself “What would an athlete do?”

I studied the mental habits of world class athletes to find what makes them so successful.

The common factor? Meditation.

Here’re 6 ways mindfulness will make you exceptional in business and life.

— Thread — When you face obstacles, thoughts rush in.

The voice inside your head becomes your enemy. Telling you to panic. To run.

But that’s a survival mechanism from a different time.

There is no danger.

Achieving peak performance requires serious mental resilience.

Here’re 7 core principles you can quickly adopt to become unbreakable:

— Thread — Challenges are opportunities

Adversity makes or breaks you.

See challenges as opportunities and you become stronger.

See them as burdens and you suffer.

Each challenge you overcome becomes a stepping stone to dominate the next.