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A regular exercise routine could be a great immune system booster
👉 Since the movement is restricted and people are advised to stay locked up in homes, the immune system is more compromised. 😷 👉 A...
Adriano dos Santos
Jan 28, 20221 min read
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Muscle Recovery
This simple thing is as important as training and a good diet. How long does the muscle recovery take? It depends on your fitness levels...
Adriano dos Santos
Nov 29, 20211 min read
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Explosive Core & Cardio session!
The 3 exercise series fitness program On good days, I work out. On bad days, I work out HARDER… 👉 Remember that practice makes better 🙏...
Adriano dos Santos
May 22, 20211 min read
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High-Intensity Exercise Boosts Memory
The health advantages of high-intensity exercise are widely known by now. There is no need for us to go through everything one more time....
Adriano dos Santos
Mar 27, 20211 min read
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Stop feeling stiff! Give this stretch and mobility routine a try!
Only 15 minutes per day by doing this circuit 3 times, 30-40s per exercise. Tag someone who needs to loosen up. ✅ Exercises - Runner’s...
Adriano dos Santos
Mar 20, 20211 min read
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My Year in review
I cannot believe that this year is coming to an end. 2020 has been a whirlwind of adventure and uncertainties to most of us — a period of...
Adriano dos Santos
Dec 30, 20203 min read
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How to stay in shape when you're busy?
10 minutes a day. That’s all it takes for you to stay in shape. Planning, planning, planning. That’s the key. However, there are moments...
Adriano dos Santos
Dec 12, 20201 min read
15 views
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At-home quick workout
To prepare you for the movements in today's workout, start with the warm-up outlined below. This is a full-body warmup, focusing on a few...
Adriano dos Santos
Oct 6, 20206 min read
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Stretches and Stretching
Flexibility is commonly defined as the range of motion around a joint. For each joint there is a degree of flexibility that is considered no
Adriano dos Santos
Jul 7, 20202 min read
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5 reasons why you should do Squats
No other lower body exercise in existence delivers more bang for the buck than a basic barbell squat. It’s one of the most primitive...
Adriano dos Santos
Oct 3, 20193 min read
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High-intensity exercise boosts memory
The health advantages of high-intensity exercise are widely known but new research from McMaster University points to another major...
Adriano dos Santos
Oct 3, 20192 min read
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EXERCISE YOUR GUTS OUT
For some people, yes; intense exercise can lead to leaky gut. In the literature (1), it is referred to as “exercise-induced gut permeability
Adriano dos Santos
May 22, 20192 min read
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A Sweaty 24-Minute Cardio HIIT Workout You Can Do In Your Living Room
If you've got 24 minutes, you've got time for this killer HIIT workout, which I just put together for you. The routine features...
Adriano dos Santos
Apr 19, 20192 min read
2,871 views
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No resolutions ! Set real goals !
The beginning of every new year provides the opportunity for us to evaluate our lives, and do a check-in and level set to see where we...
Adriano dos Santos
Jan 1, 20185 min read
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HIIT Training with Sled
Sled training has become a staple training method in the fitness world. Bodybuilders use it for conditioning and muscle-building...
Adriano dos Santos
Oct 13, 20173 min read
2,247 views
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Krachttraining + Cardio = Vet Verbranding
Wil je vet verbranden met cardio en krachttraining? Dan moet je even dit artikel gelezen hebben omdat ik je namelijk ga onthullen hoe je...
Adriano dos Santos
Oct 6, 20174 min read
65 views
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Back training day
Today Ed and I had a extremely intense back workout combined with a bit of corrective exercise for the chest and core. It was a super...
Adriano dos Santos
Aug 10, 20171 min read
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I believe in inside out transformation
Whenever we try to change ourselves from the outside in, it never lasts. We lose weight only to gain it back. Or we might get motivated...
Adriano dos Santos
Jul 25, 20171 min read
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5 Most common workout mistakes
After almost 20 years of training and also after a graduation in Sport Science, I can definitely point it out what the most common...
Adriano dos Santos
Jul 25, 20172 min read
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