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7am PT session with a great HIIT workout! I tried this clean energy pre workout drink -felt nauseous for a while then wired whilst training! 
Post workout breakfast, leek & chorizo frittata 😋
#ptsession #cleanenergy #postworkoutbreakfast #trainsmartnothard
CHRISTMAS! 
It’s coming up to that time of year where we lose sight of our goals, our progress and life gets a little unpredictable.
This doesn’t mean you have to completely stop what you’re doing and think “f*ck it I’ll just start again in January I’ve eaten a whole box of Quality Street already”. Think of it as digging a hole, it doesn’t matter if you’ve got a shovel or a tea spoon, as long as you dig a little every day you’re heading towards your goal. And whether that’s getting in the gym for a heavy strength session, fitting in a quick 15min AMRAP or going for a walk. It’s all serving a purpose. 
And by the way - enjoy every Quality Street, Mince Pie and roast potato you choose to eat because chances are you’re doing it with the ones you love and that’s worth more than guilt. -
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#personaltrainer #hkfitness #pt #consistency #christmasmotivation #workout #trainsmartnothard #crossfit #hongkongfitness #lifestyle
CHRISTMAS! It’s coming up to that time of year where we lose sight of our goals, our progress and life gets a little unpredictable. This doesn’t mean you have to completely stop what you’re doing and think “f*ck it I’ll just start again in January I’ve eaten a whole box of Quality Street already”. Think of it as digging a hole, it doesn’t matter if you’ve got a shovel or a tea spoon, as long as you dig a little every day you’re heading towards your goal. And whether that’s getting in the gym for a heavy strength session, fitting in a quick 15min AMRAP or going for a walk. It’s all serving a purpose. And by the way - enjoy every Quality Street, Mince Pie and roast potato you choose to eat because chances are you’re doing it with the ones you love and that’s worth more than guilt. - - - - - #personaltrainer  #hkfitness  #pt  #consistency  #christmasmotivation  #workout  #trainsmartnothard  #crossfit  #hongkongfitness  #lifestyle 
Elvis may be King of Rock and Roll, but I am the King of the Road!
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together we run as one nation
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📷 @pelarikece
🎽 @wearadical
#runnersnation
#runningcommunity
#trainsmartnothard
#2xuindonesia
#2xucompressionrunindonesia2018 
#halfmarathon
Week 2 of #strength and #shred I tried the safety Bar #squats last week but wasn't getting the depth that I  wanted so I went back to the Smith Machine and used 165lbs for 5 sets  x 5 reps.

#trainsmartnothard #goal250lbs
#Meast #Monstar #fitness #workout #workoutvideo #weightlifting #fitfam #ezekieljackson #bigryck #bigzeke #wwe #bryckhousepro #beastmode #christians #christiancommunity #wwe #fitnessmotivation #guyanese #guyana #westindian #hugearms #instafit #instafitness
Week 2 of #strength  and #shred  I tried the safety Bar #squats  last week but wasn't getting the depth that I wanted so I went back to the Smith Machine and used 165lbs for 5 sets x 5 reps. #trainsmartnothard  #goal250lbs  #Meast  #Monstar  #fitness  #workout  #workoutvideo  #weightlifting  #fitfam  #ezekieljackson  #bigryck  #bigzeke  #wwe  #bryckhousepro  #beastmode  #christians  #christiancommunity  #wwe  #fitnessmotivation  #guyanese  #guyana  #westindian  #hugearms  #instafit  #instafitness 
Trying something new! 😊 Electro Muscle Estimulation #EMS the idea here is to train 20 mins at a high intensity both cardio and resistance while your muscles are receiving electro estimulation. This basically means your body only works 20 mins which is worth 4 hours of normal gym training. #besmart #trainsmart #trainsmartnothard
Trying something new! 😊 Electro Muscle Estimulation #EMS  the idea here is to train 20 mins at a high intensity both cardio and resistance while your muscles are receiving electro estimulation. This basically means your body only works 20 mins which is worth 4 hours of normal gym training. #besmart  #trainsmart  #trainsmartnothard 
Thanks for sharing coach 
#Repost @andriyanto.run with @get_repost
・・・
Pentingnya Sport Massage untuk Pelari
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Sport massage merupakan salah satu active recovery yang penting dilakukan oleh kita, para pelari. Setidaknya setiap 100 kilometer berlari sebaiknya mendapatkan sport massage atau sekurangnya dua minggu sekali. Setiap minggu tentu lebih baik. Eliud Kipchoge sedikitnya selalu sport massage setelah long run. Mo Farah saat masih di Oregon Project mendapat sport massage dua kali sepekan.
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Adapun manfaat sport massage diantaranya:
- Mengendurkan otot yang tegang.
- Meningkatkan range of motion.
- Meningkatkan fleksibilitas otot.
- Meningkatkan kemampuan atletik.
- Melancarkan peredaran darah.
- Mengurangi delayed onset muscle soreness/keletihan setelah latihan.
- Membuat tubuh rileks dan lebih nyenyak tidur.
- Dan banyak manfaat lainnya.
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Sport massage berbeda dengan pijat tradisional. Sport massage dengan teknik tertentu ditujukan untuk mencapai benefit di atas.
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Pastikan kita mendapat sport massage secara rutin agar performa didapat dan meminimalisir potensi keletihan atau cidera. Segera kontak fisioterapi/sport massage kepercayaan.
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Foto-foto:
1. Saya sedang di-sport massage oleh @agrifadila di Klinik Quick Rehab & Performance.
2. Memakai recovery pump untuk mempercepat pemulihan.
3. Eliud Kipchoge sedang mendapatkan sport massage.
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#trainsmartnothard
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@quickrehabperformance
Thanks for sharing coach #Repost  @andriyanto.run with @get_repost ・・・ Pentingnya Sport Massage untuk Pelari . Sport massage merupakan salah satu active recovery yang penting dilakukan oleh kita, para pelari. Setidaknya setiap 100 kilometer berlari sebaiknya mendapatkan sport massage atau sekurangnya dua minggu sekali. Setiap minggu tentu lebih baik. Eliud Kipchoge sedikitnya selalu sport massage setelah long run. Mo Farah saat masih di Oregon Project mendapat sport massage dua kali sepekan. . Adapun manfaat sport massage diantaranya: - Mengendurkan otot yang tegang. - Meningkatkan range of motion. - Meningkatkan fleksibilitas otot. - Meningkatkan kemampuan atletik. - Melancarkan peredaran darah. - Mengurangi delayed onset muscle soreness/keletihan setelah latihan. - Membuat tubuh rileks dan lebih nyenyak tidur. - Dan banyak manfaat lainnya. . Sport massage berbeda dengan pijat tradisional. Sport massage dengan teknik tertentu ditujukan untuk mencapai benefit di atas. . Pastikan kita mendapat sport massage secara rutin agar performa didapat dan meminimalisir potensi keletihan atau cidera. Segera kontak fisioterapi/sport massage kepercayaan. . Foto-foto: 1. Saya sedang di-sport massage oleh @agrifadila di Klinik Quick Rehab & Performance. 2. Memakai recovery pump untuk mempercepat pemulihan. 3. Eliud Kipchoge sedang mendapatkan sport massage. . . #trainsmartnothard  . @quickrehabperformance
Melanjutkan tulisan saya kemarin,
pagi tadi saya bertanya kepada pelatih ternama di Jakarta melaui chat WA mengenai sebuah bobot latihan Long run yang termasuk bagian dari Easy run atau bukan.

Kemampuan masing – masing orang berbeda – beda. Dengan pace 4.30 menit/km bagi Agus Prayoga untuk finish full marathon bisa jadi adalah Easy Pace untuk dia, akan tetapi bisa jadi merupakan jenis Lactate Treshold bagi saya kalau berlari dengan pace itu.

Dan ternyata memang benar, banyak faktor yang mempengaruhi sebuah latihan. Bila pelari  kurang prima (fit) bisa jadi karena masih lelah karena program sebelumnya yang demanding, kurang tidur dan di tinggal pacar yang membuat hati remuk berkeping keping juga bisa membuat berlari 10km serasa mengelilingi dunia.

Jadi, itulah kenapa ketika melakukan Easy Run saya mengatur jam tangan Garmin saya untuk menunjukkan 2 metric terpenting yaitu: pace dan heart rate, ditambah satu lagi Cadence.

dan sekali yang perlu di ingat pesan coach @andriyanto.run #TrainSmartnotHard
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📸 Snap by: @reinhardfotografie
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@adidasindonesia
@adidasrunners
@adidasrunning
@garminid 
#TeamSolarBoost #adidasindonesia
#adidastraining #createdwithadidas #adidasrunnersjakarta #heretocreate
#LevelUpwithGarmin #BeatYesterday
Melanjutkan tulisan saya kemarin, pagi tadi saya bertanya kepada pelatih ternama di Jakarta melaui chat WA mengenai sebuah bobot latihan Long run yang termasuk bagian dari Easy run atau bukan. Kemampuan masing – masing orang berbeda – beda. Dengan pace 4.30 menit/km bagi Agus Prayoga untuk finish full marathon bisa jadi adalah Easy Pace untuk dia, akan tetapi bisa jadi merupakan jenis Lactate Treshold bagi saya kalau berlari dengan pace itu. Dan ternyata memang benar, banyak faktor yang mempengaruhi sebuah latihan. Bila pelari kurang prima (fit) bisa jadi karena masih lelah karena program sebelumnya yang demanding, kurang tidur dan di tinggal pacar yang membuat hati remuk berkeping keping juga bisa membuat berlari 10km serasa mengelilingi dunia. Jadi, itulah kenapa ketika melakukan Easy Run saya mengatur jam tangan Garmin saya untuk menunjukkan 2 metric terpenting yaitu: pace dan heart rate, ditambah satu lagi Cadence. dan sekali yang perlu di ingat pesan coach @andriyanto.run #TrainSmartnotHard  /// 📸 Snap by: @reinhardfotografie . @adidasindonesia @adidasrunners @adidasrunning @garminid #TeamSolarBoost  #adidasindonesia  #adidastraining  #createdwithadidas  #adidasrunnersjakarta  #heretocreate  #LevelUpwithGarmin  #BeatYesterday 
For those of you who have ordered...
These will be released TONIGHT- plus an additional PREVIEW workout!! .
Who’s excited??
For those of you who have ordered... These will be released TONIGHT- plus an additional PREVIEW workout!! . Who’s excited??
Memahami Latihan Secara Utuh
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Pagi ini seorang kawan lama mengirim WA, bertanya tentang bobot sebuah latihan. "Kalau long run apakah termasuk hard effort?" tanyanya. Tentu saja pertanyaan ini tak bisa dijawab secara sederhana. Karena banyak faktor yang mempengaruhi sebuah latihan.
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Misal, lari dengan jarak 15K apakah easy, moderat, atau hard effort? Tergantung pelarinya dll. Untuk pelari yang pengalaman jarak segitu mungkin masih ringan. Untuk pelari ultra yang biasa menempuh jarak ratusan kilometer lari 15K 'cuma bikin geli-geli aja'. Tapi bagi pemula lain ceritanya. Selesai? Belum. Bila si pelari pengalaman hari ini melakukan long run 20-25K lalu besok lari lagi 15K ini juga tak bisa dianggap easy lagi.
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Lari di pagi hari dan sore hari juga bisa berbeda bobot latihannya. Kurang tidur juga. Ditinggal pacar dan membuat hati remuk berkeping-keping juga bisa membuat lari 10K serasa mengelilingi benua.
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Jadi memang banyak faktor yang mempengaruhi sebuah latihan. Perlu kecermatan dan kehati-hatian untuk memahaminya.
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#trainsmartnothard
Memahami Latihan Secara Utuh . Pagi ini seorang kawan lama mengirim WA, bertanya tentang bobot sebuah latihan. "Kalau long run apakah termasuk hard effort?" tanyanya. Tentu saja pertanyaan ini tak bisa dijawab secara sederhana. Karena banyak faktor yang mempengaruhi sebuah latihan. . Misal, lari dengan jarak 15K apakah easy, moderat, atau hard effort? Tergantung pelarinya dll. Untuk pelari yang pengalaman jarak segitu mungkin masih ringan. Untuk pelari ultra yang biasa menempuh jarak ratusan kilometer lari 15K 'cuma bikin geli-geli aja'. Tapi bagi pemula lain ceritanya. Selesai? Belum. Bila si pelari pengalaman hari ini melakukan long run 20-25K lalu besok lari lagi 15K ini juga tak bisa dianggap easy lagi. . Lari di pagi hari dan sore hari juga bisa berbeda bobot latihannya. Kurang tidur juga. Ditinggal pacar dan membuat hati remuk berkeping-keping juga bisa membuat lari 10K serasa mengelilingi benua. . Jadi memang banyak faktor yang mempengaruhi sebuah latihan. Perlu kecermatan dan kehati-hatian untuk memahaminya. . . #trainsmartnothard 
Medial deltoid workout with the German NongripBALLS® at home. The NongripSYSTEM® is a non-grip training system that uses single 🔵 and double 🔴🔴 NongripBALLS® to target and strengthen the desired muscles more effectively than the traditional “grip-the-handle” training.  Exercising with the NongripBALLS® also reduces stress on the joints via 3D range of motion and using of up to 4 times lighter weights while providing a high-intensity workout and maximum muscle contraction 👍💪
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See link in our profile. Build stronger muscles 🔥with one of our NongripSYSTEM training kits (training video included) at home, gym or outdoors 👍👍👍 Available now in the US 🇺🇸 and Canada 🇨🇦 . .
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#TYMfit #NonGripBalls #NonGripTraining #TargetYourMuscles #fitnessequipment #fitnessmotivation #upperbodyworkout #fitlifestyle #workouteverywhere #injuryprevention #smarttraining #trainingequipment #fitnessaddict #getfit #getstrong #getstronger #smartfitness #fitnesstime #healthylifestyle #workoutideas #traineverywhere #fitnesseverywhere #trainsmartnothard #youngathletes #physicaltherapy #sportrehab #workout #deltoids #deltoidworkout
Medial deltoid workout with the German NongripBALLS® at home. The NongripSYSTEM® is a non-grip training system that uses single 🔵 and double 🔴🔴 NongripBALLS® to target and strengthen the desired muscles more effectively than the traditional “grip-the-handle” training. Exercising with the NongripBALLS® also reduces stress on the joints via 3D range of motion and using of up to 4 times lighter weights while providing a high-intensity workout and maximum muscle contraction 👍💪 . . See link in our profile. Build stronger muscles 🔥with one of our NongripSYSTEM training kits (training video included) at home, gym or outdoors 👍👍👍 Available now in the US 🇺🇸 and Canada 🇨🇦 . . . . #TYMfit  #NonGripBalls  #NonGripTraining  #TargetYourMuscles  #fitnessequipment  #fitnessmotivation  #upperbodyworkout  #fitlifestyle  #workouteverywhere  #injuryprevention  #smarttraining  #trainingequipment  #fitnessaddict  #getfit  #getstrong  #getstronger  #smartfitness  #fitnesstime  #healthylifestyle  #workoutideas  #traineverywhere  #fitnesseverywhere  #trainsmartnothard  #youngathletes  #physicaltherapy  #sportrehab  #workout  #deltoids  #deltoidworkout 
Pentingnya Sport Massage untuk Pelari
. 
Sport massage merupakan salah satu active recovery yang penting dilakukan oleh kita, para pelari. Setidaknya setiap 100 kilometer berlari sebaiknya mendapatkan sport massage atau sekurangnya dua minggu sekali. Setiap minggu tentu lebih baik. Eliud Kipchoge sedikitnya selalu sport massage setelah long run. Mo Farah saat masih di Oregon Project mendapat sport massage dua kali sepekan.
.
Adapun manfaat sport massage diantaranya:
- Mengendurkan otot yang tegang.
- Meningkatkan range of motion.
- Meningkatkan fleksibilitas otot.
- Meningkatkan kemampuan atletik.
- Melancarkan peredaran darah.
- Mengurangi delayed onset muscle soreness/keletihan setelah latihan.
- Membuat tubuh rileks dan lebih nyenyak tidur.
- Dan banyak manfaat lainnya.
.
Sport massage berbeda dengan pijat tradisional. Sport massage dengan teknik tertentu ditujukan untuk mencapai benefit di atas.
.
Pastikan kita mendapat sport massage secara rutin agar performa didapat dan meminimalisir potensi keletihan atau cidera. Segera kontak fisioterapi/sport massage kepercayaan.
.
Foto-foto:
1. Saya sedang di-sport massage oleh @agrifadila di Klinik Quick Rehab & Performance.
2. Memakai recovery pump untuk mempercepat pemulihan.
3. Eliud Kipchoge sedang mendapatkan sport massage.
.
.
#trainsmartnothard
.
@quickrehabperformance
Pentingnya Sport Massage untuk Pelari . Sport massage merupakan salah satu active recovery yang penting dilakukan oleh kita, para pelari. Setidaknya setiap 100 kilometer berlari sebaiknya mendapatkan sport massage atau sekurangnya dua minggu sekali. Setiap minggu tentu lebih baik. Eliud Kipchoge sedikitnya selalu sport massage setelah long run. Mo Farah saat masih di Oregon Project mendapat sport massage dua kali sepekan. . Adapun manfaat sport massage diantaranya: - Mengendurkan otot yang tegang. - Meningkatkan range of motion. - Meningkatkan fleksibilitas otot. - Meningkatkan kemampuan atletik. - Melancarkan peredaran darah. - Mengurangi delayed onset muscle soreness/keletihan setelah latihan. - Membuat tubuh rileks dan lebih nyenyak tidur. - Dan banyak manfaat lainnya. . Sport massage berbeda dengan pijat tradisional. Sport massage dengan teknik tertentu ditujukan untuk mencapai benefit di atas. . Pastikan kita mendapat sport massage secara rutin agar performa didapat dan meminimalisir potensi keletihan atau cidera. Segera kontak fisioterapi/sport massage kepercayaan. . Foto-foto: 1. Saya sedang di-sport massage oleh @agrifadila di Klinik Quick Rehab & Performance. 2. Memakai recovery pump untuk mempercepat pemulihan. 3. Eliud Kipchoge sedang mendapatkan sport massage. . . #trainsmartnothard  . @quickrehabperformance
Banyak para pelari pemula menyepelekan manfaat dari Easy Run. Mereka mengira berlari dengan kecepatan lambat dan intensitas ringan tidak akan membawa manfaat.

Kenyataannya easy run merupakan pondasi dimana kita akan meletakkan bangunan kemampuan berlari seutuhnya. Itulah mengapa dalam program latihan lari, easy run selalu menempati alokasi terbanyak dengan porsi terbanyak pula.

Easy run berarti pula kita berlari dengan nyaman sehingga memberi ruang untuk mengendalikan secara sadar banyak aspek berlari.

Easy run juga dapat melatih tubuh memenuhi pasokan oksigen secara lebih efektif dan efisien.

Betul gak mas @andriyanto.run #TrainSmartnotHard
///
📸 Snap by: @reinhardfotografie
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@adidasindonesia
@adidasrunners
@adidasrunning
#TeamSolarBoost #adidasindonesia
#adidastraining #createdwithadidas #adidasrunnersjakarta #heretocreate
Banyak para pelari pemula menyepelekan manfaat dari Easy Run. Mereka mengira berlari dengan kecepatan lambat dan intensitas ringan tidak akan membawa manfaat. Kenyataannya easy run merupakan pondasi dimana kita akan meletakkan bangunan kemampuan berlari seutuhnya. Itulah mengapa dalam program latihan lari, easy run selalu menempati alokasi terbanyak dengan porsi terbanyak pula. Easy run berarti pula kita berlari dengan nyaman sehingga memberi ruang untuk mengendalikan secara sadar banyak aspek berlari. Easy run juga dapat melatih tubuh memenuhi pasokan oksigen secara lebih efektif dan efisien. Betul gak mas @andriyanto.run #TrainSmartnotHard  /// 📸 Snap by: @reinhardfotografie . @adidasindonesia @adidasrunners @adidasrunning #TeamSolarBoost  #adidasindonesia  #adidastraining  #createdwithadidas  #adidasrunnersjakarta  #heretocreate 
Front deltoid workout with the German NongripBALLS® at home. The NongripSYSTEM® is a non-grip training system that uses single 🔵 and double NongripBALLS® 🔴🔴 to target and strengthen the desired muscles more effectively than the traditional “grip-the-handle” training.  Exercising with the NongripBALLS® reduces stress on the joints via 3D range of motion and using of up to 4 times lighter weights while providing a high-intensity workout and maximum muscle contraction 👍💪 Check us out on Youtube for more videos. .
.
. 
See link in our profile. Build stronger muscles 🔥with one of our NongripSYSTEM training kits (training video included) at home, gym or outdoors 👍👍👍 Available now in the US 🇺🇸 and Canada 🇨🇦 . .
.
.
#TYMfit #NonGripBalls #NonGripTraining #TargetYourMuscles #fitnessequipment #fitnessmotivation #upperbodyworkout #fitlifestyle #workouteverywhere #injuryprevention #smarttraining #trainingequipment #fitnessaddict #getfit #getstrong #getstronger #smartfitness #fitnesstime #healthylifestyle #workoutideas #traineverywhere #fitnesseverywhere #trainsmartnothard #youngathletes #physicaltherapy #sportrehab #workout #deltoids #deltoidworkout
Front deltoid workout with the German NongripBALLS® at home. The NongripSYSTEM® is a non-grip training system that uses single 🔵 and double NongripBALLS® 🔴🔴 to target and strengthen the desired muscles more effectively than the traditional “grip-the-handle” training. Exercising with the NongripBALLS® reduces stress on the joints via 3D range of motion and using of up to 4 times lighter weights while providing a high-intensity workout and maximum muscle contraction 👍💪 Check us out on Youtube for more videos. . . . See link in our profile. Build stronger muscles 🔥with one of our NongripSYSTEM training kits (training video included) at home, gym or outdoors 👍👍👍 Available now in the US 🇺🇸 and Canada 🇨🇦 . . . . #TYMfit  #NonGripBalls  #NonGripTraining  #TargetYourMuscles  #fitnessequipment  #fitnessmotivation  #upperbodyworkout  #fitlifestyle  #workouteverywhere  #injuryprevention  #smarttraining  #trainingequipment  #fitnessaddict  #getfit  #getstrong  #getstronger  #smartfitness  #fitnesstime  #healthylifestyle  #workoutideas  #traineverywhere  #fitnesseverywhere  #trainsmartnothard  #youngathletes  #physicaltherapy  #sportrehab  #workout  #deltoids  #deltoidworkout 
Eliza, Virgin Marathon 3.49
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Tubuh boleh kecil, tapi soal nyali berlari jangan ditanya. @elizazachandra menamatkan maraton pertamanya di Standard Chartered Marathon Singapore (SCSM) hari ini dengan waktu 3.49.14.
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"Pikirannya cuma cari garis finish dan habisin energy gel," tutur Eliza setelah finis saat ditanya kesannya di maraton perdananya. Ia mengaku kalau inilah lomba yang paling nyaman. "Ga ngos-ngosan sama sekali."
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Fashion blogger domisili Medan ini juga tak kram sepanjang lomba. "Enjoy dan happy lah," tuturnya. Selamat Za, kamu pantas mendapatkan semuanya.
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Foto-foto: koleksi Eliza Chandra.
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#trainsmartnothard
Eliza, Virgin Marathon 3.49 . Tubuh boleh kecil, tapi soal nyali berlari jangan ditanya. @elizazachandra menamatkan maraton pertamanya di Standard Chartered Marathon Singapore (SCSM) hari ini dengan waktu 3.49.14. . "Pikirannya cuma cari garis finish dan habisin energy gel," tutur Eliza setelah finis saat ditanya kesannya di maraton perdananya. Ia mengaku kalau inilah lomba yang paling nyaman. "Ga ngos-ngosan sama sekali." . Fashion blogger domisili Medan ini juga tak kram sepanjang lomba. "Enjoy dan happy lah," tuturnya. Selamat Za, kamu pantas mendapatkan semuanya. . Foto-foto: koleksi Eliza Chandra. . . #trainsmartnothard 
Up 44 pounds from 3 weeks ago! 803 pounds for a new PR, and it felt pretty easy! 2019 goal is 1000+!
Up 44 pounds from 3 weeks ago! 803 pounds for a new PR, and it felt pretty easy! 2019 goal is 1000+!
#maximumsportsclub#athlete#strengthandconditioning#plyometrics#trainsmartnothard#faridabad

We always teach our athletes the right landing mechanics,until you know how to land correctly you should not start doing Plyometrics or jump training.Plyometric training is very injury prone IF one doesn't follow a step by step progressive approach. The drill in the video is called snap down and this is the basic exercise to start with if you want to add jump training in your program
#maximumsportsclub #athlete #strengthandconditioning #plyometrics #trainsmartnothard #faridabad  We always teach our athletes the right landing mechanics,until you know how to land correctly you should not start doing Plyometrics or jump training.Plyometric training is very injury prone IF one doesn't follow a step by step progressive approach. The drill in the video is called snap down and this is the basic exercise to start with if you want to add jump training in your program
Tiembla @sagagympy los mediodías, con este equipo. Despedimos el año como se debe, (faltaron algunos, los recordamos y brindamos por ustedes 👀), igual que en cada entrenamiento, a los gritos, a las risas y a los disparates. 
Gracias por hacer que cualquier esfuerzo valga la pena. Son grandes 🙌🏼. (Y marcados 😉) . . .  #integralfitness #doitbetter #workout #gym #fitness #trainsmartnothard #party #ROBANELAUTOBORDO #ahNo #salud2019 #equipo #team #sagueños #opatamalamundo
Tiembla @sagagympy los mediodías, con este equipo. Despedimos el año como se debe, (faltaron algunos, los recordamos y brindamos por ustedes 👀), igual que en cada entrenamiento, a los gritos, a las risas y a los disparates. Gracias por hacer que cualquier esfuerzo valga la pena. Son grandes 🙌🏼. (Y marcados 😉) . . . #integralfitness  #doitbetter  #workout  #gym  #fitness  #trainsmartnothard  #party  #ROBANELAUTOBORDO  #ahNo  #salud2019  #equipo  #team  #sagueños  #opatamalamundo 
kita akan sering diuji dan diserang pada titik kelemahan kita.
kenali diri kita dan bangun kekuatan dititik dimana kita lemah..
📸 by @jogajogawan
#comebackstronger #consistencywins #trainsmartnothard #bfirun #bfirun2019 #energipotensiku #davevictory #coachD
#maximumsportsclub#athlete#strengthandconditioning#plyometrics#trainsmartnothard#faridabad

We always teach our athletes the right landing mechanics,until you know how to land correctly you should not start doing Plyometrics or jump training.Plyometric training is very injury prone IF one doesn't follow a step by step progressive approach. The drill in the video is called snap down and this is the basic exercise to start with if you want to add jump training in your program.
#maximumsportsclub #athlete #strengthandconditioning #plyometrics #trainsmartnothard #faridabad  We always teach our athletes the right landing mechanics,until you know how to land correctly you should not start doing Plyometrics or jump training.Plyometric training is very injury prone IF one doesn't follow a step by step progressive approach. The drill in the video is called snap down and this is the basic exercise to start with if you want to add jump training in your program.
Better side || Good side 
Ya casi... y bueno, pronto (o no) será parada con un tapetito en el pie... Someday (?) #nofilter #razadebronce 😂 #morenasa #needle #contorsion #contortion #bendypeople #flexiblepeople #contortionist #trainsmartnothard #sorryporelspanglish
Having one of those weird weeks where my body was ready to workout but my mind was blocking it... #fbf here's an old #workoutvideo from when I took a trip to #brooklyn and curled 175lbs x 4 reps

#trainsmartnothard #goal250lbs
#Meast #Monstar #fitness #workout #weightlifting #fitfam #bodybuilding #ezekieljackson #bigryck #bigzeke #wwe #bryckhousepro #beastmode #christians #christiancommunity #christian #armday #fitnessmotivation #guyanese #guyana #westindian #hugearms #instafit #instafitness #ketodiet
Having one of those weird weeks where my body was ready to workout but my mind was blocking it... #fbf  here's an old #workoutvideo  from when I took a trip to #brooklyn  and curled 175lbs x 4 reps #trainsmartnothard  #goal250lbs  #Meast  #Monstar  #fitness  #workout  #weightlifting  #fitfam  #bodybuilding  #ezekieljackson  #bigryck  #bigzeke  #wwe  #bryckhousepro  #beastmode  #christians  #christiancommunity  #christian  #armday  #fitnessmotivation  #guyanese  #guyana  #westindian  #hugearms  #instafit  #instafitness  #ketodiet 
Incredible #postrace scenes @dubaicreekstriders #dubaicreekstridershalfmarathon 
I HAD A POINT TO PROVE TO ALL RUNNERS OUT THERE. 
My first Half Marathon in 1 hour 32min. 2min 1sec off my target. Given that i had started at the back due to it being my first with no prev time on record  and the fact that i had not run more than 10km since Dubai Marathon this January, im pretty chaffed with that time. #dubaicreekstriders #personalbesttime

Congrats to @fittotheboneptdubai @srhcheney @omardxb and All the other thousands of runners. You guys Rock!!! #dubairunners #runnersofig #halfmarathons @wadibihrun #wadibihrun2018 #wadibih @julfar @runningworld @runnersworlduk @runnersworldmag #runnersworldmag @ivko_fitness @eeezy_b @shaikh_fahad @lolla_fitness @mh_kaddoura @mafiwifi @ocr.nation @ocr_mq @hermandelaguerre @bellamom123 #runnerstips #runningtip #runningtips #saveyourjoints #runsmart #trainsmart #dubaifitness #mydubai #dubairunning #trainsmartnothard
Incredible #postrace  scenes @dubaicreekstriders #dubaicreekstridershalfmarathon  I HAD A POINT TO PROVE TO ALL RUNNERS OUT THERE. My first Half Marathon in 1 hour 32min. 2min 1sec off my target. Given that i had started at the back due to it being my first with no prev time on record and the fact that i had not run more than 10km since Dubai Marathon this January, im pretty chaffed with that time. #dubaicreekstriders  #personalbesttime  Congrats to @fittotheboneptdubai @srhcheney @omardxb and All the other thousands of runners. You guys Rock!!! #dubairunners  #runnersofig  #halfmarathons  @wadibihrun #wadibihrun2018  #wadibih  @julfar @runningworld @runnersworlduk @runnersworldmag #runnersworldmag  @ivko_fitness @eeezy_b @shaikh_fahad @lolla_fitness @mh_kaddoura @mafiwifi @ocr.nation @ocr_mq @hermandelaguerre @bellamom123 #runnerstips  #runningtip  #runningtips  #saveyourjoints  #runsmart  #trainsmart  #dubaifitness  #mydubai  #dubairunning  #trainsmartnothard 
#OSAKAMARATHON2018
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Haven’t posted anything related to Osaka Marathon yet, since i decided to take 2 weeks off from running.
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Early this year, I dreamed of running another marathon to mark a new personal record of at least 3:40 beat my own record from 2015. Spent #16WEEKS training, and went through many ups and downs during training, but I managed to make it 3:23:22 this year! 25mins faster than it was 2 years ago. Missed my target by a minute, but it was BETTER!
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And during my Osaka Marathon time trial back in October, I also achieved a bonus PR at Combirun 10K and made it 40.31 — 3 mins faster than my PR in 2016.
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Always remember that everything needs process, and process takes time. Thank you to mas @andriyanto.run I couldn’t been this far without a touch of his hand, my fam and @aviamerta yang waktunya sudah tersita banyak😬
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And BIG thank you to my physioterapist team @physiopreneur for maintaining my ligament TFL problem the past few weeks, hydration team @pocariid , and @adidasindonesia #adidasrunnersjakarta fam! And everyone who has supported me in this journey! 2018 signing-off👋🏼 •Ps: full story i’ll post it next week di Medium!🤙🏻🤙🏻
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#physiopreneur #pocariid #goIon #borntosweat #adidasrunnersjakarta #adidasindonesia #teamstripes #teamadiddas #osakamarathon #16weeks #trainsmartnothard #marathongaharusWMM
#OSAKAMARATHON2018  . Haven’t posted anything related to Osaka Marathon yet, since i decided to take 2 weeks off from running. . Early this year, I dreamed of running another marathon to mark a new personal record of at least 3:40 beat my own record from 2015. Spent #16WEEKS  training, and went through many ups and downs during training, but I managed to make it 3:23:22 this year! 25mins faster than it was 2 years ago. Missed my target by a minute, but it was BETTER! . And during my Osaka Marathon time trial back in October, I also achieved a bonus PR at Combirun 10K and made it 40.31 — 3 mins faster than my PR in 2016. . Always remember that everything needs process, and process takes time. Thank you to mas @andriyanto.run I couldn’t been this far without a touch of his hand, my fam and @aviamerta yang waktunya sudah tersita banyak😬 . And BIG thank you to my physioterapist team @physiopreneur for maintaining my ligament TFL problem the past few weeks, hydration team @pocariid , and @adidasindonesia #adidasrunnersjakarta  fam! And everyone who has supported me in this journey! 2018 signing-off👋🏼 •Ps: full story i’ll post it next week di Medium!🤙🏻🤙🏻 . #physiopreneur  #pocariid  #goIon  #borntosweat  #adidasrunnersjakarta  #adidasindonesia  #teamstripes  #teamadiddas  #osakamarathon  #16weeks  #trainsmartnothard  #marathongaharusWMM 
Jika hari ini lebih baik dari hari kemarin maka kamu termasuk orang yang beruntung, jika hari ini sama dengan hari kemarin maka kamu termasuk orang yang merugi, jika hari ini lebih buruk dari hari kemarin, maka kamu termasuk orang yang tercela .

Borobudur Marathon 2018 ( 42.195 Km)

Terima kasih :
@agunggantar 
@amtrackclub 
@nurandi 
@dnf_runners_semarang .

#borobudurmarathon2018 #amtrackclub #dnfrunnerssemarang #marathon #runner #runnerslife #trainsmartnothard
I met @coachnickknowles about 5 years ago when I was doing group training at a functional fitness gym. He was just getting started as a coach, but I could tell he was not only knowledgeable, but very passionate and eager to continue learning his trade. I left Virginia but we stayed in touch. A couple months ago I hired him as a remote coach because I trusted him. Today I did 18 total working reps on bench that was the same amount as my 1RM just a few months ago. I rarely give people credit unless it’s well deserved. Nick knows what he’s doing, but more importantly, he cares. He’s managed to flip a switch in my overall mindset, not just in the gym. I’ve completely changed my eating habits. I’ve cut out alcohol almost completely, and my internal flame is as hot as it’s been in a very long time. Things are really starting to click! So thanks, bro!
I met @coachnickknowles about 5 years ago when I was doing group training at a functional fitness gym. He was just getting started as a coach, but I could tell he was not only knowledgeable, but very passionate and eager to continue learning his trade. I left Virginia but we stayed in touch. A couple months ago I hired him as a remote coach because I trusted him. Today I did 18 total working reps on bench that was the same amount as my 1RM just a few months ago. I rarely give people credit unless it’s well deserved. Nick knows what he’s doing, but more importantly, he cares. He’s managed to flip a switch in my overall mindset, not just in the gym. I’ve completely changed my eating habits. I’ve cut out alcohol almost completely, and my internal flame is as hot as it’s been in a very long time. Things are really starting to click! So thanks, bro!
#tbt to a young #rickyatlas 2001 at the #doghouse #liwf in #Brooklyn NYC ... I've been doing this for 18+ years

Come to #bryckhousepro and learn alongside @true_will_hobbs @itsjackbanning @amish_johnson @levishapiro @thecitytiago We meet Thursdays at the #goldmine 930 Oddstad Blvd, Pacifica CA Thursdays at 7pm

#Monstar #ezekieljackson #bigryck #bigzeke #wwe #smackdown #roh #monstarsinc #bryckhouseprowrestling #luchaunderground 
#wweraw #smackdownlive #bryckhouseprowrestling #tnawrestling #impactwrestling #beastmode #meast #trainsmartnothard #christians #christiancommunity
#tbt  to a young #rickyatlas  2001 at the #doghouse  #liwf  in #Brooklyn  NYC ... I've been doing this for 18+ years Come to #bryckhousepro  and learn alongside @true_will_hobbs @itsjackbanning @amish_johnson @levishapiro @thecitytiago We meet Thursdays at the #goldmine  930 Oddstad Blvd, Pacifica CA Thursdays at 7pm #Monstar  #ezekieljackson  #bigryck  #bigzeke  #wwe  #smackdown  #roh  #monstarsinc  #bryckhouseprowrestling  #luchaunderground  #wweraw  #smackdownlive  #bryckhouseprowrestling  #tnawrestling  #impactwrestling  #beastmode  #meast  #trainsmartnothard  #christians  #christiancommunity 
/ hello my pacer //
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there is no “Y” in running. Believe in the run
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———————————————
#run #running #enjoy #runner #amazingpacers #race #marathon #borobudurmarathon2018 #latepost #sebelumplantar #joy #trainsmartnothard
Struggling on #legday ... I think I get my energy from the sun, so when the sun isn't there it takes me a while to get started. My second exercise for this #legworkout was #safetybar #squats 135lbs x 4 x 5  reps... #trainsmartnothard #goal250lbs
#Meast #Monstar #fitness #workout #workoutvideo #weightlifting #fitfam #bodybuilding #ezekieljackson #bigryck #bigzeke #wwe #bryckhousepro #christians #christiancommunity #fitnessmotivation #guyanese #guyana #westindian #hugearms #instafit #instafitness #ketodiet
Struggling on #legday  ... I think I get my energy from the sun, so when the sun isn't there it takes me a while to get started. My second exercise for this #legworkout  was #safetybar  #squats  135lbs x 4 x 5 reps... #trainsmartnothard  #goal250lbs  #Meast  #Monstar  #fitness  #workout  #workoutvideo  #weightlifting  #fitfam  #bodybuilding  #ezekieljackson  #bigryck  #bigzeke  #wwe  #bryckhousepro  #christians  #christiancommunity  #fitnessmotivation  #guyanese  #guyana  #westindian  #hugearms  #instafit  #instafitness  #ketodiet 
Mencapai satu tujuan tidak mudah jalani proses dengan baik 
Disiplin,Fokus,dan konsisten yang saya selalu inget dari coach  @andriyanto.run  terimakasih coach atas ilmu dan bimbingannya selama ini di Pocari Sweat Pacer 2018.
Lari happy dan finish happy  saat kemarin di 2xu  semoga next race bisa lebih baik dan semakin baik

Terimakasih atas slotnya @pocariid 
#trainsmartnothard 
#pocarisweatpacer2018 
#keeponrunning
Mencapai satu tujuan tidak mudah jalani proses dengan baik Disiplin,Fokus,dan konsisten yang saya selalu inget dari coach @andriyanto.run terimakasih coach atas ilmu dan bimbingannya selama ini di Pocari Sweat Pacer 2018. Lari happy dan finish happy saat kemarin di 2xu semoga next race bisa lebih baik dan semakin baik Terimakasih atas slotnya @pocariid #trainsmartnothard  #pocarisweatpacer2018  #keeponrunning 
Тестовата седмица почти приключи и съм адски доволен от постигнатото! Планът е след всяка изминала седмица да увеличаваме с бати ви @ironkraz  обема.
#ironcoach
#ironclan
#adicted
#trainsmartnothard
#nobrainnogain
#rdl
#secondpersonalrecord 120х10
#bulk
#train
#fitadict
#fitness
#gymgoals
#gymmotivation
Another one from the individual events from the Salt games last week ‘Hanging on the bar’ aka ‘Dead Hangs’ 
@nidhaaafreen held on for a good 2 mins. Well Done! 👍🏽 👏🏾 In order to master pulling exercises you must first master hanging. 
1. Great for grip strength. 
2. Increase in your shoulder range of motion. 
3. Great forearm strength. 
Here’s how you can do a Dead Hang: 
Begin with a pull-up bar.
Grasp the bar with a shoulder width (or slightly wider) grip with your palms facing away from your body (overhand grip).
Wrap your thumb around the bar.
Ensure your arms are at a dead hang (straight, no bend in the elbow) you should not feel any muscle engagement from your lats.
Relax your body while you hang for the desired amount of time . 
No swinging, No fidgeting. Focus.

#salt #saltgames #saltgames2018 #functionaltraining #functionalfitness #bodyweight #bodyweightgoals #pullups #deadhangs #deadhangschallenge #fitness #fitnessinchennai #chennai #trainsmartnothard #training #winningstartshere #bodyweightisthebestweight #iamwithsalt #mybodyismygym
Another one from the individual events from the Salt games last week ‘Hanging on the bar’ aka ‘Dead Hangs’ @nidhaaafreen held on for a good 2 mins. Well Done! 👍🏽 👏🏾 In order to master pulling exercises you must first master hanging. 1. Great for grip strength. 2. Increase in your shoulder range of motion. 3. Great forearm strength. Here’s how you can do a Dead Hang: Begin with a pull-up bar. Grasp the bar with a shoulder width (or slightly wider) grip with your palms facing away from your body (overhand grip). Wrap your thumb around the bar. Ensure your arms are at a dead hang (straight, no bend in the elbow) you should not feel any muscle engagement from your lats. Relax your body while you hang for the desired amount of time . No swinging, No fidgeting. Focus. #salt  #saltgames  #saltgames2018  #functionaltraining  #functionalfitness  #bodyweight  #bodyweightgoals  #pullups  #deadhangs  #deadhangschallenge  #fitness  #fitnessinchennai  #chennai  #trainsmartnothard  #training  #winningstartshere  #bodyweightisthebestweight  #iamwithsalt  #mybodyismygym 
21.1k at #2xucompressionrunindonesia2018
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☑️ new personal best
☑️ new experiece
☑️ craving for new adventures
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#trainsmartnothard
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📸@ceritalari
Starting strong is good. Finishing strong is epic.
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together we run as one nation
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#runnersnation
#runningcommunity
#trainsmartnothard
#2xuindonesia
#2xucompressionrunindonesia2018 
#halfmarathon
Pentingnya mengetahui jenis kaki kita dalam olahraga lari bisa menggunakan FitScan guna membantu kita menentukan sepatu yang akan kita gunakan. #trainsmartnothard #fitscan
Pentingnya mengetahui jenis kaki kita dalam olahraga lari bisa menggunakan FitScan guna membantu kita menentukan sepatu yang akan kita gunakan. #trainsmartnothard  #fitscan 
berlatih itu sabar, langkah demi langkahnya harus dilalui dengan baik. 
Tidak langsung melompat jauh namun akhirnya terjatuh.
berlatih itu pintar, mampu memahami dan merasakan kemampuan diri sendiri sehingga apa yang kamu lakukan sesuai dengan apa yg kamu butuhkan. 
Berlatih itu happy, nyaman dan senang melakukannya adalah salah satu modal untuk kita kembali datang dan datang lagi.

#tamangsehat #torangpetamanglari #nimbolemalas #manadorunningclub #manadorunners #garmin #nike #stravarun #borntosweat #comebackstronger #consistencywins #sweathunter #berlaribersama #runforlive #runforhappy #bersahabatselamanya #coaching #powerofcontribution #nightrun #igrunnersindonesia #instarunners #runhood #runnercommunity #runningculture #runningterritory #runthecity #manadoberlari #healthylife #trainsmartnothard #kotamanado
berlatih itu sabar, langkah demi langkahnya harus dilalui dengan baik. Tidak langsung melompat jauh namun akhirnya terjatuh. berlatih itu pintar, mampu memahami dan merasakan kemampuan diri sendiri sehingga apa yang kamu lakukan sesuai dengan apa yg kamu butuhkan. Berlatih itu happy, nyaman dan senang melakukannya adalah salah satu modal untuk kita kembali datang dan datang lagi. #tamangsehat  #torangpetamanglari  #nimbolemalas  #manadorunningclub  #manadorunners  #garmin  #nike  #stravarun  #borntosweat  #comebackstronger  #consistencywins  #sweathunter  #berlaribersama  #runforlive  #runforhappy  #bersahabatselamanya  #coaching  #powerofcontribution  #nightrun  #igrunnersindonesia  #instarunners  #runhood  #runnercommunity  #runningculture  #runningterritory  #runthecity  #manadoberlari  #healthylife  #trainsmartnothard  #kotamanado 
@jodeswhite and @sabrinamorreno  last session before Matric vac🕶🎉👙🍹also some of the funniest times we had on this Journey🤣🤣.. Hope you guys are having the best time ever remember just be safe and be conscious of what you doing!! Other than that, we train hard ...... But we play hard to 😜👊 #LastSession #SummerBody #BeachBody #Fitness #HardWork #EatClean #NoEasyWay #TrainSmartNotHard #Training #MatricVac @one_fitness_sa
@jodeswhite and @sabrinamorreno  last session before Matric vac🕶🎉👙🍹also some of the funniest times we had on this Journey🤣🤣.. Hope you guys are having the best time ever remember just be safe and be conscious of what you doing!! Other than that, we train hard ...... But we play hard to 😜👊 #LastSession #SummerBody #BeachBody #Fitness #HardWork #EatClean #NoEasyWay #TrainSmartNotHard #Training #MatricVac @danemsmith101
2XU Compression Run 2018 Jakarta

Berangkat dadakan..
Gak PB..
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The Best Half Marathon Race..
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Bisa ketemu pacer idola yang kebetulan podium 3 10k, congrats ce @debbymeylia .

Bisa ketemu juga coach idola @andriyanto.run yang selalu berbagi tips lari #trainsmartnothard
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Thank you bisa foto bareng..
Salam dari @kulinerun.sby
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#kulinerun
#kulinerunsby
#marimlayumanganorek
#halfmarathon
#runner
#instarunners
#surabayarunners
#2xu
#2xucompressionrun2018
#2xujkt
#Jakarta
#Surabaya
#Indonesia
2XU Compression Run 2018 Jakarta Berangkat dadakan.. Gak PB.. . The Best Half Marathon Race.. . Bisa ketemu pacer idola yang kebetulan podium 3 10k, congrats ce @debbymeylia . Bisa ketemu juga coach idola @andriyanto.run yang selalu berbagi tips lari #trainsmartnothard  . Thank you bisa foto bareng.. Salam dari @kulinerun.sby . . #kulinerun  #kulinerunsby  #marimlayumanganorek  #halfmarathon  #runner  #instarunners  #surabayarunners  #2xu  #2xucompressionrun2018  #2xujkt  #Jakarta  #Surabaya  #Indonesia 
Back to back Half Marathon!
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What the amazing race! Alhamdulillah I got my personal best twice in a week.
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Thank's Coach @andriyanto.run
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Slide 1 :
2XU Compression Run Indonesia
(Desember 2nd, 2018)
Finished 1:27:41 (new PB)

Slide 2 :
Allianz Ayudhya World Run Thailand Series (November 25th, 2018)
Finished 1:29:34 (PB)
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#trainsmartnothard #keeponrunning #kanguchie #runuchierun #alonerunner #marilari #running
Back to back Half Marathon! . What the amazing race! Alhamdulillah I got my personal best twice in a week. . Thank's Coach @andriyanto.run . Slide 1 : 2XU Compression Run Indonesia (Desember 2nd, 2018) Finished 1:27:41 (new PB) Slide 2 : Allianz Ayudhya World Run Thailand Series (November 25th, 2018) Finished 1:29:34 (PB) . . #trainsmartnothard  #keeponrunning  #kanguchie  #runuchierun  #alonerunner  #marilari  #running 
So proud of this guy!! Perfectly execute race by @jamesblairjr at the SISU 24 hour race. James is an amazing endurance athlete, soldier, doctor, and man! It’s always a pleasure to have athletes like this on our team. And it’s all about that tire pulling ;)
So proud of this guy!! Perfectly execute race by @jamesblairjr at the SISU 24 hour race. James is an amazing endurance athlete, soldier, doctor, and man! It’s always a pleasure to have athletes like this on our team. And it’s all about that tire pulling ;)
Finished my #mass and #strength routine last Friday so today I  begin my #cutting phase ... it's Monday and it's #internationalchestday after my warmup movements I got 1 set of  270lbs x 19 reps (max reps) on the Flat Hammer #benchpress 
#trainsmartnothard #goal250lbs
#Meast #Monstar #fitness #workout #workoutvideo #weightlifting #fitfam  #ezekieljackson #bigryck #bigzeke #wwe #bryckhousepro #beastmode #christians #christiancommunity #fitnessmotivation #guyanese #guyana #westindian #hugearms #instafit #instafitness #ketodiet
Finished my #mass  and #strength  routine last Friday so today I begin my #cutting  phase ... it's Monday and it's #internationalchestday  after my warmup movements I got 1 set of 270lbs x 19 reps (max reps) on the Flat Hammer #benchpress  #trainsmartnothard  #goal250lbs  #Meast  #Monstar  #fitness  #workout  #workoutvideo  #weightlifting  #fitfam  #ezekieljackson  #bigryck  #bigzeke  #wwe  #bryckhousepro  #beastmode  #christians  #christiancommunity  #fitnessmotivation  #guyanese  #guyana  #westindian  #hugearms  #instafit  #instafitness  #ketodiet 
Tiga PB Jadi Modal Solid
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Akhirnya saya bertemu juga dengan @rajaunta alias Popo setelah 7 bulan berlatih. Maklum, selama ini Popo yang juga presenter radio memang berlatih secara online. Di aplikasi WA, kami sudah seperti sahabat lama saja, berdiskusi tentang latihan dengan akrab, tak jarang bercanda, padahal belum pernah bersua. Lomba 2XU Compression Run (2/12) lah yang mempertemukan kami.
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Awalnya Popo berlatih untuk MBM 2018 lalu setelah rest & recovery tuntas, ia menyambung ke program half marathon 2XU. Selama tahun ini berlatih praktis Popo mencatat kemajuan yang cukup signifikan dalam beragam kategori yakni:
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Maraton: dari 6.35.10 menjadi 4.55.55 (MBM/PB)
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10K: dari 1.00.39 menjadi 56.53 (Jakmar/PB)
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HM: dari 2.27.24 menjadi 2.10.28 (2XU/PB)
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Kini Popo tengah asik menjalani tahapan off season. Tahun depan, ia sudah menjadwal sejumlah lomba yakni:
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10K Unpar (10 Februari)
HM BFI (7 April)
5K CC (Akhir April)
Berlin Marathon (29 September)
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Capaian Popo tahun ini tentu akan menjadi modal untuk menjalani lomba-lomba selanjutnya. Dengan pijakan yang solid maka lebih mudah dalam menyusun program latihan serta menjalaninya.
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Foto: Bersama Popo di 2XU Compression Run 2018
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#trainsmartnothard
Tiga PB Jadi Modal Solid . Akhirnya saya bertemu juga dengan @rajaunta alias Popo setelah 7 bulan berlatih. Maklum, selama ini Popo yang juga presenter radio memang berlatih secara online. Di aplikasi WA, kami sudah seperti sahabat lama saja, berdiskusi tentang latihan dengan akrab, tak jarang bercanda, padahal belum pernah bersua. Lomba 2XU Compression Run (2/12) lah yang mempertemukan kami. . Awalnya Popo berlatih untuk MBM 2018 lalu setelah rest & recovery tuntas, ia menyambung ke program half marathon 2XU. Selama tahun ini berlatih praktis Popo mencatat kemajuan yang cukup signifikan dalam beragam kategori yakni: . Maraton: dari 6.35.10 menjadi 4.55.55 (MBM/PB) . 10K: dari 1.00.39 menjadi 56.53 (Jakmar/PB) . HM: dari 2.27.24 menjadi 2.10.28 (2XU/PB) . Kini Popo tengah asik menjalani tahapan off season. Tahun depan, ia sudah menjadwal sejumlah lomba yakni: . 10K Unpar (10 Februari) HM BFI (7 April) 5K CC (Akhir April) Berlin Marathon (29 September) . Capaian Popo tahun ini tentu akan menjadi modal untuk menjalani lomba-lomba selanjutnya. Dengan pijakan yang solid maka lebih mudah dalam menyusun program latihan serta menjalaninya. . Foto: Bersama Popo di 2XU Compression Run 2018 . . #trainsmartnothard 
What do you feel when you run beside your crush for 21.1K?
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together we run as one nation
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#runnersnation
#runningcommunity
#trainsmartnothard
#2xuindonesia
#2xucompressionrunindonesia2018 
#halfmarathon
#Repost @2xu_indonesia
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Good morning, Runners!💪 Stay tuned for running photos and your running results!

Thx u @2xu_indonesia for video..For me, it's an amazing close race in 2018..c u all runners in next 2XU compression run 2019. Never give up and always do your best.

#2xucompressionrun2018 #video #race #runners #beatyesterday #nevergiveup #alwaysdoyourbest #beatyesterday #2xuindonesia #scientiasquarepark #nextlevel #trainsmartnothard #likeforfollow #likes4like #instamoment #thatmomentyouputfitnessfirst #repost #02122018 #10k #21k #halfmarathon #5k #pekokrunners
#Repost  @2xu_indonesia • • • • • Good morning, Runners!💪 Stay tuned for running photos and your running results! Thx u @2xu_indonesia for video..For me, it's an amazing close race in 2018..c u all runners in next 2XU compression run 2019. Never give up and always do your best. #2xucompressionrun2018  #video  #race  #runners  #beatyesterday  #nevergiveup  #alwaysdoyourbest  #beatyesterday  #2xuindonesia  #scientiasquarepark  #nextlevel  #trainsmartnothard  #likeforfollow  #likes4like  #instamoment  #thatmomentyouputfitnessfirst  #repost  #02122018  #10k  #21k  #halfmarathon  #5k  #pekokrunners 
follow your dreams they know the way 👟⛩⚡️ • Run more ≫ Discover more •
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#torrigates #Japan #kyotojapan #rungirl #instarunners #notgivingup
Suffering from back pain.. Most people think that by fixing this is to attend straight towards the back area..
#backpain
While most back pain can be treated temporarily through massage. 
When dealing with a back issue doesn’t necessarily mean so.. to lessen this pain.. You must take a look the rest of your body connections.

This back pain can be triggered by 
weak core muscles- so you can strengthen this area by

1) sit ups or planks x3-4 (1min planks or any core movement contracting this area.

2) Tight or weak claves and hamstrings. 
Stretch and release these areas based upon the picture start on a foam roll on your calves and work your way up the body chain, hammies then glutes, lower to upper back.

3) weak or tight Gluteus Maximus (butt cheeks) strengthen this by using a gluteus machine, cable leg extension, resistance band leg extension. 
Stretch and Foam roll by leaning on to one side of your glutes, you can add a little intensity by bending your opposite knee to add pressure to one side roll back and forth. 
Try using a normal breathing technique.. This will decrease muscle tension increase muscle relaxation, increase flexibility, allow blood flow more efficiently throughout the body areas. 
Decrease injury and pain. 
If however your back pain is more serious and extricating pain check your health profession. 
Train safe Godbless😘🙏 #trainsmartnothard #livelife #backpain #relief #musclerelaxation #foamroller #stretch #strengthening #tightmuscles #tighthammies #tightglutes #stretchhammies #tennisball
Suffering from back pain.. Most people think that by fixing this is to attend straight towards the back area.. #backpain  While most back pain can be treated temporarily through massage. When dealing with a back issue doesn’t necessarily mean so.. to lessen this pain.. You must take a look the rest of your body connections. This back pain can be triggered by weak core muscles- so you can strengthen this area by 1) sit ups or planks x3-4 (1min planks or any core movement contracting this area. 2) Tight or weak claves and hamstrings. Stretch and release these areas based upon the picture start on a foam roll on your calves and work your way up the body chain, hammies then glutes, lower to upper back. 3) weak or tight Gluteus Maximus (butt cheeks) strengthen this by using a gluteus machine, cable leg extension, resistance band leg extension. Stretch and Foam roll by leaning on to one side of your glutes, you can add a little intensity by bending your opposite knee to add pressure to one side roll back and forth. Try using a normal breathing technique.. This will decrease muscle tension increase muscle relaxation, increase flexibility, allow blood flow more efficiently throughout the body areas. Decrease injury and pain. If however your back pain is more serious and extricating pain check your health profession. Train safe Godbless😘🙏 #trainsmartnothard  #livelife  #backpain  #relief  #musclerelaxation  #foamroller  #stretch  #strengthening  #tightmuscles  #tighthammies  #tightglutes  #stretchhammies  #tennisball 
😍😍😍🙏🙏
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@Regran_ed from @runnersnation_id -  Have you ever plan your best pose when meet camera at race route?
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together we run as one nation
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📷 @can_norman 
#runnersnation
#runningcommunity
#trainsmartnothard
#2xuindonesia
#2xucompressionrunindonesia2018 
#halfmarathon - #regrann 
#baimonduty #ncphotoworks #normanchanphotoworks
Back at my second "home" working on my fitness & changing my post-op body composition. I will do it again! 😎 (Photography courtesy of Sabina). #gym #gymtraining #fitness #weighttrainingforwomen #weighttraining #healthy #healthybody #healthymindhealthybody #trainsmartnothard
Have you ever plan your best pose when meet camera at race route?
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together we run as one nation
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📷 @can_norman 
#runnersnation
#runningcommunity
#trainsmartnothard
#2xuindonesia
#2xucompressionrunindonesia2018 
#halfmarathon
Think about this when you hit the gym tomorrow. 
#trainsmartnothard #trainsmart #calculatedferocity #ferocious #lion #mindbodyfit #smithtown #newyork #ny #longisland
Makasi kakak pacer idola..! 😍😍😍🙏
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Enjoy the photo..! .
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@Regran_ed from @winz83 -  A hapy runner will finish stronger.... Thank you @can_norman @nc.photoworks  for the shot

#pacerlyfe
#2xucompressionrun2018 
#SweatGeneratION
#GoION
#BORNTOSWEAT
#SAFERUNNING
#trainsmartnothard
#run #runner #running #runtoinspire #seeonmyrun #fun #funlarinyahappyhidupnya#happyrunner #partytime  #Tangerang #Indonesia - #regrann
yakinlah,tidak ada satupun manusia dimuka bumi ini yang hanya diberikan kelebihan tanpa ada kekurangan,
begitu pula sebaliknya,tidak ada seorangpun yang hanya diberikan kekurangan tanpa disertai kelebihan. 
jadilah dirimu sendiri & jangan pernah mengeluhkan kekurangan diri..
📸 by @jogajogawan
#comebackstronger #consistencywins #trainsmartnothard #bfirun #bfirun2019 #energipotensiku #davevictory #coachD
Philadelphia!!!
In Philly I wanted to do two things: meet Rocky (check) and lick the liberty bell (unchecked).
Next to this life-goals, we had the honor to teach with @aaronlindacro and @christinemoonbeam from @lift_school_of_acrobatics. Thanks to this two, our trip to the US was possible. They managed that we can teach at divine play, gave us contacts and advice and gave us a lot of travel tips.
We are planning to team up again next year, so stay tuned, don’t miss this event!!!
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Traveling helps you to meet a lot of different people, with different backgrounds and different life goals. Next to amazing places, I get inspiration from hanging out with people, who follow their passion, work for their dreams and give nice energy to other people. 
I am very lucky to be able to call a lot of people in this world my friends (hope they think the same :-)) and to learn from each one of them.
Philadelphia!!! In Philly I wanted to do two things: meet Rocky (check) and lick the liberty bell (unchecked). Next to this life-goals, we had the honor to teach with @aaronlindacro and @christinemoonbeam from @lift_school_of_acrobatics. Thanks to this two, our trip to the US was possible. They managed that we can teach at divine play, gave us contacts and advice and gave us a lot of travel tips. We are planning to team up again next year, so stay tuned, don’t miss this event!!! ——————————- Traveling helps you to meet a lot of different people, with different backgrounds and different life goals. Next to amazing places, I get inspiration from hanging out with people, who follow their passion, work for their dreams and give nice energy to other people. I am very lucky to be able to call a lot of people in this world my friends (hope they think the same :-)) and to learn from each one of them.
• • •
A Week Ahead
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I’ll close my 2018 race series on @sgmarathon next week. Not prepared for another full marathon this year, hopefully this half marathon will be an overwhelming closing; consistent pace, finish strong and prepared enough for 2019 full marathon preparation.
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November was hard enough. 3 weeks ago I’m running half marathon continued with 2 tappering weeks; a 10K last week and a 7K this morning. •
May Allah blessed those trainings and longruns, and prepared me well.
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#mirc #maybankrunners #sgmarathon #roadtoscsm2018 #halfmarathontraining #happyrunner #trainsmartnothard
• • • A Week Ahead • I’ll close my 2018 race series on @sgmarathon next week. Not prepared for another full marathon this year, hopefully this half marathon will be an overwhelming closing; consistent pace, finish strong and prepared enough for 2019 full marathon preparation. • November was hard enough. 3 weeks ago I’m running half marathon continued with 2 tappering weeks; a 10K last week and a 7K this morning. • May Allah blessed those trainings and longruns, and prepared me well. • #mirc  #maybankrunners  #sgmarathon  #roadtoscsm2018  #halfmarathontraining  #happyrunner  #trainsmartnothard 
Selamat kepada seluruh pelari yang telah menyelesaikan lomba 2XU Compression Run, Minggu (2/12).
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Selamat juga untuk:
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- @tjan03 yang berhasil meraih Podium 1 kategori HM Master Pria 40+.
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- @vi2.sumantri Podium 1 kategori 10K Master Wanita 45+.
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- @debbymeylia Podium 3 kategori 10K Wanita Umum.
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- @goratanny Podium 3 kategori HM Master Wanita 45+.
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- @running_surgeon aka dokter Rugun Tobing Podium 5 kategori HM Wanita Umum.
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Mari kita jadikan semua hasil hari ini dan sepanjang tahun untuk bahan refleksi agar kita menjadi lebih baik lagi dan lagi di masa mendatang.
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#trainsmartnothard
Selamat kepada seluruh pelari yang telah menyelesaikan lomba 2XU Compression Run, Minggu (2/12). . Selamat juga untuk: . - @tjan03 yang berhasil meraih Podium 1 kategori HM Master Pria 40+. . - @vi2.sumantri Podium 1 kategori 10K Master Wanita 45+. . - @debbymeylia Podium 3 kategori 10K Wanita Umum. . - @goratanny Podium 3 kategori HM Master Wanita 45+. . - @running_surgeon aka dokter Rugun Tobing Podium 5 kategori HM Wanita Umum. . Mari kita jadikan semua hasil hari ini dan sepanjang tahun untuk bahan refleksi agar kita menjadi lebih baik lagi dan lagi di masa mendatang. . . #trainsmartnothard 
Congratulations to all finishers in #2XUCompressionRunIndonesia2018 and see you next program from Runner’s Nation in 2019!
Thank you @2xu_indonesia for the great race.
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together we run as one nation
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#runnersnation
#runningcommunity
#trainsmartnothard
#2xuindonesia
#halfmarathon
A big congratulations to:
• @tjan03 as podium 1 HM Master National 40-44 yrs with finish time 1:31
• @running_surgeon podium 5 HM Female National with finish time 1:49
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Now it’s time to rest and enjoy your winning time 🏆
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together we run as one nation
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#runnersnation
#runningcommunity
#trainsmartnothard
#2xuindonesia
#halfmarathon
Congratulations to all finishers in #2XUCompressionRunIndonesia2018 and see you next program from Runner’s Nation in 2019!
Thank you @2xu_indonesia for the great race.
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together we run as one nation
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#runnersnation
#runningcommunity
#trainsmartnothard
#2xuindonesia
#halfmarathon
Hutang 2017 kepada pelatih @andriyanto.run dan diri sendiri terbayar lunas pagi ini di lomba half marathon 21.1K #2XUCompressionRunIndonesia2018
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Dengan modal mental harus finish kuat dan dukungan dari semuanya, saya berhasil membuat catatan waktu 5 menit lebih baik, 1:52:35 (unofficial time).
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Terima kasih Cici @christin.iskandar sudah memberikan saya kesempatan ikut lomba dan ajak gabung sebagai 2XU Running Crew.
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Terima kasih kesayangan @lolang_lustang mau sabar dampingin dari awal sampai selesai ngga berhenti semangatin, buka jalan di tengah keramaian, dan ambilin air minum di WS.
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Terima kasih runID selalu memberikan lomba terbaik di Indonesia.
Sukses terus untuk @2xu_indonesia !
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#runnersnation
#runnermom
#trainsmartnothard
#2xu
#2xuindonesia
#lovelife
@astralifeid
Hutang 2017 kepada pelatih @andriyanto.run dan diri sendiri terbayar lunas pagi ini di lomba half marathon 21.1K #2XUCompressionRunIndonesia2018  . Dengan modal mental harus finish kuat dan dukungan dari semuanya, saya berhasil membuat catatan waktu 5 menit lebih baik, 1:52:35 (unofficial time). . Terima kasih Cici @christin.iskandar sudah memberikan saya kesempatan ikut lomba dan ajak gabung sebagai 2XU Running Crew. . Terima kasih kesayangan @lolang_lustang mau sabar dampingin dari awal sampai selesai ngga berhenti semangatin, buka jalan di tengah keramaian, dan ambilin air minum di WS. . Terima kasih runID selalu memberikan lomba terbaik di Indonesia. Sukses terus untuk @2xu_indonesia ! . . . #runnersnation  #runnermom  #trainsmartnothard  #2xu  #2xuindonesia  #lovelife  @astralifeid
| Swapped the mountains for the sea today for some great Cross Training - Remember to train Different systems |  Different patterns | Different muscles | Different environment 👌 #trainsmartnothard
| Swapped the mountains for the sea today for some great Cross Training - Remember to train Different systems | Different patterns | Different muscles | Different environment 👌 #trainsmartnothard 
St Petersburg, Florida!
In St. Pete I had some time to train, because I was living in the great @movementsanctuary. If you are ever close, check it out! Such a cool place with a nice community and amazing owners @theacrodude and @jaefaey.
I postet already all the material with Ayla, so now you see me flying on
@jnowacki17. Please don’t judge my shape, I was tired :-)
St Petersburg, Florida! In St. Pete I had some time to train, because I was living in the great @movementsanctuary. If you are ever close, check it out! Such a cool place with a nice community and amazing owners @theacrodude and @jaefaey. I postet already all the material with Ayla, so now you see me flying on @jnowacki17. Please don’t judge my shape, I was tired :-)
A lot of people talk, not many actually do!
A lot of people talk, not many actually do!
Hey fam ... for all my workout videos and fitness motivation please check out my fitness page @bryckfitness.... here's a clip from #armday #armworkout finishing my #mass and #strength routine with #biceps heavy #barbellcurls 235lbs x 3 sets of 3 reps 
#trainsmartnothard #goal250lbs
#Meast #Monstar #fitness #workout #workoutvideo #weightlifting #fitfam #bodybuilding #ezekieljackson #bigryck #bigzeke #wwe #bryckhousepro #christians #christiancommunity #christian #guyanese #guyana #westindian #hugearms #instafit #instafitness
Hey fam ... for all my workout videos and fitness motivation please check out my fitness page @bryckfitness.... here's a clip from #armday  #armworkout  finishing my #mass  and #strength  routine with #biceps  heavy #barbellcurls  235lbs x 3 sets of 3 reps #trainsmartnothard  #goal250lbs  #Meast  #Monstar  #fitness  #workout  #workoutvideo  #weightlifting  #fitfam  #bodybuilding  #ezekieljackson  #bigryck  #bigzeke  #wwe  #bryckhousepro  #christians  #christiancommunity  #christian  #guyanese  #guyana  #westindian  #hugearms  #instafit  #instafitness