Exis

3 Common Mistakes Performing the Bird Dog The Bird Dog is a staple of core training. While it may seem like a beginners exercise, when executed properly it can be challenging for all fitness levels. 1. Over Arched Lower Back -At the top of movement drive your belly button towards your spine and take the curve out of your lower back. 2. Leg Pointed Up -Fixing #1 will naturally improve the leg position, then try to get as long as possible from hand to foot. 3. Over Rounding of Back -For many people, touching the elbow to knee underneath causes too much rounding of the back which can be fixed by touching with your hand instead. Pro Tip: If you think you are too advanced for the bird dog, try lifting the bottom foot off the floor throughout the movement. Shoutout to Anthony Rossi MD, FAAD, FACMS. #Core #Longevity

Even with temperatures still soaring, the PSL (Pumpkin Spice Latte) has made its seasonal debut 🎃🍂☕. For a healthier alternative that doesn't pack nearly 50g of added sugar, consider trying this high-protein smoothie. Pumped with antioxidants, fiber, and immune-boosting vitamins, adding pumpkin to your diet can be a nutritious choice 💪.

Join the Million Miler Club without destroying your body. #Longevity #Executive

Instead of taking antacids to make your heartburn go away, try: Considering what you keep eating or drinking that makes your chest feel like lava 🌋 AND Stop eating it 😮 Here are the prime suspects: ☕ Coffee 🍅 Tomatoes 🍺 Alcohol 🍋 Citrus Fruits 🍫 Chocolate #Relief #Nutrition #Longevity

How do Billionaires train? Just like the rest of us! Here is an excerpt from a current members exercise prescription that has resulted in the following progress at 60 years old while building a multi billion dollar company: 1. Removal of chronic knee and shoulder pain 🧘♂️ 2. Increase in strength 💪 -Went from being unable to complete a pull-up to doing 3 sets of 4 reps -Can perform a dead hang from a bar for 2 minutes -Able to hold a forearm plank for 2 minutes -Went from requiring an incline push-up to doing sets of 15 full push-ups 3. Improvement in Golf Game ⛳ -Able to touch the floor with knuckles without bending the knees -Performs Worlds Greatest Stretch with forearm completely flat to the floor -Can drive the ball significantly further -Reduced handicap The key to success was consistency, 2 workouts per week for an hour without fail. Give this workout a try, or DM us for a custom program. #exercise #longevity #billionaire

A Simple Guide to Heart Rate Zones Heart rate zones are a great way to optimize your workouts and improve fitness. Here’s a breakdown of each zone and what it’s best for: Zone 1: Very Light (50-60% of Max Heart Rate) Great for warm-ups, cool-downs, and recovery. Zone 2: Light (60-70% of Max Heart Rate) Ideal for building baseline endurance and burning fat. Zone 3: Moderate (70-80% of Max Heart Rate) Improve stamina and overall cardio respiratory capacity. Zone 4: Hard (80-90% of Max Heart Rate) Great for developing speed and power. Zone 5: Maximum (90-100% of Max Heart Rate) Improve maximum speed, power, and muscle strength, but it’s tough to maintain for long. Try utilizing a Garmin or Apple ⌚️ to monitor your HR during exercise. #exercise #longevity #science

Running the West Side Highway this summer? Give this workout a try 🏃♂️💪🏼 Workout: 4 Minute Run for distance 3 Minute Walk recovery 4 Minute Calisthenics -1 Minute Bodyweight Squats -1 Minute Push Ups -1 Minute Plank -1 Minute Alternating Reverse Lunges 3 Minute Walk recovery 4 Minute Run for distance (Further than Rd 1) 3 Minute Walk recovery 4 Minute Calisthenics -1 Minute Bodyweight Squats -1 Minute Push Ups -1 Minute Plank -1 Minute Alternating Reverse Lunges 3 Minute Walk recovery PS - Don’t forget to warm up & bring a great playlist. 🎧 #Running #NYC #Manhattan

Discover how to dine out without compromising. 🍰 🥗

The 🔑 to longevity! Sustainable fitness isn’t about quick fixes or crash diets; it’s about creating a balanced lifestyle that you can maintain over the long haul. The key is to focus on consistency, not perfection. Building sustainable habits means finding activities you enjoy, setting realistic goals, and allowing flexibility in your routine. Nutrition plays a crucial role, too—it's about nourishing your body with whole foods rather than depriving yourself. Small, manageable changes add up over time, leading to lasting results and a healthier, more fulfilling life. If you can’t do it forever, should you do it at all? #longevity #fitness #nutrition

🔥Fire up the Grill this Labor Day with these delicious, guilt-free recipes.👨🍳