TRX Traveller

🌍Gain Fitness Freedom

[trxtraveller]

If a diet reduces NEAT💥the diet🌱could be🤔pointless Non Exercise  Activity Thermogenesis In other words fidgeting / 💃🏻moving I’ve been there myself many times, cut calories to loose weight and very little😠has happened Why? I got lazy. Cutting the calories meant less energy and made me lethargic😴. Fidgeting alone, tapping feet or hands etc, can burn up to 30 cals a day. Going to and from the kitchen for cups of tea, the shop for groceries, a walk at lunch, walking home or half way home instead of taking transport, taking the stairs instead of the lift… can burn up to 200-300cals a day🙌🏼💥. So I cut my calorie intake by 300 but stopped fidgeting (NEAT). They cancelled👊🏼👊🏼each other out If I cut calories and fidget the abs re-appear 😲🙌🏼🙏🏼 #fidgetmore 📷TRX’ing in the the jungles of the Yucatán, Mexico #naturalenvironment #musclepump #musclewoman #naturalmuscle #buildmuscles #inkedmuscle #tattoosandmuscles #leanmuscles (at Barrio Palermo Hollywood) https://www.instagram.com/p/B9bwlVSBl7Z/?igshid=i6kv6d3dc39z

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5 tips that keep me in shape 💪🏼🎒backpacking the Americas for 15 months I’ve found all these to be achievable whether nomad living on a beach, jungle or in high altitude mountain ranges. 1.Timing of carbs
I eat the majority of my days carbs before, during and after a workout, which is early morning. The rest of the day I eat low carbs and keep my fats and proteins balanced out the same across all meals. This to limit the amount of insulin in my blood for the rest of the day, which when high prevents the body from utilising fat as a source of energy 2.Utilising fasting This is something I slowly built up to for multiple scientifically proven benefits. I do a 24hr fast at least once every 7-10 days. If I have a HUGE Argentinian meat feast and red wine evening meal I’ll fast the next morning. If I have a long plane or coach ride I’ll fast for the entire time (as the food options are poor and lack nutritional value, often doing more harm to gut health than good). If I have an alcohol fuelled binge drinking and eating weekend I’ll fast for the entire Monday and maybe a half day fast Wed/Thur. Health benefits aside it helps me control weight management from the term ‘over spilling’ which is to do with glucose intake within muscle cells 3.Eat for my day If I’m hiking a mountain trail for a day or sitting laptop working all day with no intense exercise activity I’ll eat very few carbs, if at all and stick to eating just 1 maybe 2 high fat and protein meals. I find this helps with mental focus and maintaining a good overall insulin resistance within in my body. 4.Apple cider vinegar The first thing I in-take when I wake is a tbl spoon of apple cider vinegar with a little water.Two mins later I drink a litre of lemon and ginger water. I don’t know the exact science behind why apple cider vinegar has helped my gut with gas, bloating and better fat burning but I find it truly does make a large difference. I believe it’s something to do with being...(CONTINUED IN COMMENTS) #chestworkouts #trxsuspensiontraining #trxworkouts #musclepump #musclekingz (at Palermo Soho) https://www.instagram.com/p/B9Wk2ETB-Jh/?igshid=1g4ky9ps5dd5d

[trxtraveller]

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5 tips that keep me in shape 💪🏼🎒backpacking the Americas for 15 months I’ve found all these to be achievable whether nomad living on a beach, jungle or in high altitude mountain ranges. 1.Timing of carbs
I eat the majority of my days carbs before, during and after a workout, which is early morning. The rest of the day I eat low carbs and keep my fats and proteins balanced out the same across all meals. This to limit the amount of insulin in my blood for the rest of the day, which when high prevents the body from utilising fat as a source of energy 2.Utilising fasting This is something I slowly built up to for multiple scientifically proven benefits. I do a 24hr fast at least once every 7-10 days. If I have a HUGE Argentinian meat feast and red wine evening meal I’ll fast the next morning. If I have a long plane or coach ride I’ll fast for the entire time (as the food options are poor and lack nutritional value, often doing more harm to gut health than good). If I have an alcohol fuelled binge drinking and eating weekend I’ll fast for the entire Monday and maybe a half day fast Wed/Thur. Health benefits aside it helps me control weight management from the term ‘over spilling’ which is to do with glucose intake within muscle cells 3.Eat for my day If I’m hiking a mountain trail for a day or sitting laptop working all day with no intense exercise activity I’ll eat very few carbs, if at all and stick to eating just 1 maybe 2 high fat and protein meals. I find this helps with mental focus and maintaining a good overall insulin resistance within in my body. 4.Apple cider vinegar The first thing I in-take when I wake is a tbl spoon of apple cider vinegar with a little water.Two mins later I drink a litre of lemon and ginger water. I don’t know the exact science behind why apple cider vinegar has helped my gut with gas, bloating and better fat burning but I find it truly does make a large difference. I believe it’s something to do with being...(CONTINUED IN COMMENTS) #chestworkouts #trxsuspensiontraining #trxworkouts #trxvideos #trxexercises #trxcore #chestbrah #chesticles #musclepump #musclekingz (at Palermo Soho) https://www.instagram.com/p/B9Wk2ETB-Jh/?igshid=b2dynnrdrxfy

[trxtraveller]

Choices, out of all the ‘fancy🕺🏼’ TRX exercises which ONE💥is the best? Simple, the one where you can internally feel and🧘🏼‍♂️control: 1.💪🏼The squeezing of the muscle through the full range of movement 2.🤸🏼‍♀️The stretch at the bottom and the hard contraction at the top of the exercise I used to get suckered into trying so many different TRX movements and gym exercises from magazines, Instagram and YouTube videos that guaranteed results! It’s like wearing someone else clothes because they say it fits well. We’re all built different and thus we all have individual ranges of motion from an exercise that suit us better Once I experimented with TRX exercises and listened to my body rather than other people my physique, flexibility, injury resistance and ‘feel good’ factor gains 🚀rocketed I don’t like one of the most basic TRX exercises - the TRX Chest Press. I’ve got short arms 🐒 and I simply can’t get a good range of motion or muscle contraction feeling from it. I never ache after it, don’t really feel a pump or any flexibility gains. However, when I get my short arms doing the TRX flys! Wowzers💥💪🏼! Huge stretch at the beginning, huge contraction focus at the peak and a pump that makes me feel like I’ve got 🍉🍉boobs If you want to achieve your fitness goals without a gym💪🏼💥👊🏼? I want to help you! Click the link in my bio here @trxtraveller to discover the benefits of using TRX Workout Plans Hiking in El Chaltén was magic! But very windy for the perm 💂🏼‍♀️ hair #travelargentina #travelgrammer #mountainsphoto #travelnotes #elchalten #igtravelworld #mountaintime #traveltolive (at El Chaltén) https://www.instagram.com/p/B9UoaCHh-80/?igshid=1q0krsngnm3tx

[trxtraveller]

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5 tips that keep me in shape 💪🏼🎒backpacking the Americas for 15 months I’ve found all these to be achievable whether nomad living on a beach, jungle or in high altitude mountain ranges. 1.Timing of carbs
I eat the majority of my days carbs before, during and after a workout, which is early morning. The rest of the day I eat low carbs and keep my fats and proteins balanced out the same across all meals. This to limit the amount of insulin in my blood for the rest of the day, which when high prevents the body from utilising fat as a source of energy 2.Utilising fasting This is something I slowly built up to for multiple scientifically proven benefits. I do a 24hr fast at least once every 7-10 days. If I have a HUGE Argentinian meat feast and red wine evening meal I’ll fast the next morning. If I have a long plane or coach ride I’ll fast for the entire time (as the food options are poor and lack nutritional value, often doing more harm to gut health than good). If I have an alcohol fuelled binge drinking and eating weekend I’ll fast for the entire Monday and maybe a half day fast Wed/Thur. Health benefits aside it helps me control weight management from the term ‘over spilling’ which is to do with glucose intake within muscle cells 3.Eat for my day If I’m hiking a mountain trail for a day or sitting laptop working all day with no intense exercise activity I’ll eat very few carbs, if at all and stick to eating just 1 maybe 2 high fat and protein meals. I find this helps with mental focus and maintaining a good overall insulin resistance within in my body. 4.Apple cider vinegar The first thing I in-take when I wake is a tbl spoon of apple cider vinegar with a little water.Two mins later I drink a litre of lemon and ginger water. I don’t know the exact science behind why apple cider vinegar has helped my gut with gas, bloating and better fat burning but I find it truly does make a large difference. I believe it’s something to do with being...(CONTINUED IN COMMENTS) #chestworkouts #trxsuspensiontraining #trxworkouts #trxvideos #trxexercises #trxcore #chestbrah #chesticles #musclepump #musclekingz (at Palermo Soho) https://www.instagram.com/p/B9Wk2ETB-Jh/?igshid=275iggzsjsd1

[trxtraveller]

Choices, out of all the ‘fancy🕺🏼’ TRX exercises which ONE💥is the best? Simple, the one where you can internally feel and🧘🏼‍♂️control: 1.💪🏼The squeezing of the muscle through the full range of movement 2.🤸🏼‍♀️The stretch at the bottom and the hard contraction at the top of the exercise I used to get suckered into trying so many different TRX movements and gym exercises from magazines, Instagram and YouTube videos that guaranteed results! It’s like wearing someone else clothes because they say it fits well. We’re all built different and thus we all have individual ranges of motion from an exercise that suit us better Once I experimented with TRX exercises and listened to my body rather than other people my physique, flexibility, injury resistance and ‘feel good’ factor gains 🚀rocketed I don’t like one of the most basic TRX exercises - the TRX Chest Press. I’ve got short arms 🐒 and I simply can’t get a good range of motion or muscle contraction feeling from it. I never ache after it, don’t really feel a pump or any flexibility gains. However, when I get my short arms doing the TRX flys! Wowzers💥💪🏼! Huge stretch at the beginning, huge contraction focus at the peak and a pump that makes feel like I’ve got 🍉🍉boobs If you want to achieve your fitness goals without a gym💪🏼💥👊🏼? I want to help you! Click the link in my bio here @trxtraveller to discover the benefits of using TRX Workout Plans Hiking in El Chaltén was magic! But very windy for the perm 💂🏼‍♀️ hair #travelargentina #travelgrammer #mountainsphoto #travelnotes #elchalten #igtravelworld #mountaintime #traveltolive (at El Chaltén) https://www.instagram.com/p/B9UoaCHh-80/?igshid=qlj4rm9ye4oi

[trxtraveller]

This is the best exercise split 🤸🏽‍♂️💥for a short 🧳 holiday UPPER / LOWER Day 1: Upper Day 2: Lower Day 3: Rest Why? 1. Three days between each area allows optimal time for complete protein re-synthesis from muscle breakdown due to exercise 2. More bang for your buck with varied load placed on all the muscles multiple times. Secondary muscles are constantly incorporated that also get trained as primary muscles, so more chance to fatigue them 3. It keeps things simple and encourages the use of more compound exercises which we know leads to overall better stimulation for metabolism 4. You’re not training EVERY day, because let’s face it - it’s a holiday 5. You can manipulate the rest day to fit around your holiday schedule, perhaps take a rest between upper and lower if you’re up and out early for a hair raising 🏔☝🏼👨🏽‍🎤 hike 6. You can train all the compound exercises needed for both upper and lower days with just body weight and a resistance band in a 1m squared space It’s just my opinion but I’d say it 👌🏼💪🏼 works #highlandlife #mountainsphoto #mountainpeak #igersmountains #igerslakedistrict #lakedistrictuk #holidayworkout #dailyworkout (at The Lake District, Cumbria) https://www.instagram.com/p/B9EnsILhfs6/?igshid=fsbufhjqpvef

[trxtraveller]

This program☝🏼👇🏼helped me get in that shape☝🏼backpacking Costa Rica This is the program I used and developed backpacking 3 months of Costa Rica and Nicaragua in a very slight calorie deficit. It covers foundational TRX exercises and how to do them along with progressive overload throughout blocks 1 and 2 to advance in both functional fitness, strength and aesthetic physique. Do you want to transform your body and strength👇🏼anywhere? TRX Total Body Transformation Program 📈63 detailed pages (23pg workout plan - 40pg extensive guide) 🏋🏼‍♂️Upper / lower split 🗓8 week plan (2 - 4 week blocks) 🎥Full TRX exercise video glossary 👨🏼‍🏫Anatomy section and TRX exercise technique tips 👍🏼Over 30+ recommendations and resources linked throughout 📊Training variables and weekly progression
🥵Full warm up and cool down
📢 Dedicated Facebook support group Discover the benefits of using TRX Workout Plans anywhere - Click the link in my bio here @trxtraveller to see how they can help you or drop me a DM👌🏼I’ll get straight back to you Preview of the plan in my stories #musclepump #musclefuel #naturalmuscle #armworkout #trxexercises #trxworkouts #trxsuspensiontraining #trxcore (at Linkinbio) https://www.instagram.com/p/B9ByjK8hSgy/?igshid=1j4ded2hmrdbo

[trxtraveller]

One tool 🛠 I take advantage of when hiking for fat 💥 metabolism Drink a litre of lemon water upon waking and walk fasted for one, two 🏔 maybe up to five hours Society has us believe we need to eat breakfast as soon as we wake, we don’t. It spikes insulin and shuts off your bodies fat metabolising pathways. Split the word up ‘break’ - ‘fast’ the meal that breaks the fast from sleeping. You can break the fast at any point of the day and thus eat breakfast at any point of the day. The more opportunities the body has to utilise fats as an energy source 🕺🏼 the more efficient it becomes at it and the easier fat loss and fat management is People generally find it hard because their body isn’t very well adapted to utilising fats as an energy source hence they can feel ill, tired, headaches, grumpy… Their body has adapted to a constant reliant on carbs as a source of energy. It’s basically forgot how to effectively utilise fats as energy. It’s the same reason some people can find the first few weeks on a ketogenic diet difficult whilst others breeze it. Different levels of their body’s ability to produce ketones from fat to be used as energy Using this little ‘tool’ when walking / hiking 🥾 whilst travelling / holidaying 🏖🏔 can help with fat management, especially for the big evening meals and drinks. With practice it becomes easier and empowering the more your body re-learns how to use fat as an energy source. I find I’m less hungry, don’t feel the need to snack and my cognitive focus is greatly improved throughout the day Hiker: @themoonontheotherside #backpackingsouthamerica #wildernessvibes #backpackingculture #wildernesslife #igersmountains #solobackpacking #wildernessexplorer #mytrailmyadventure (at Fitz Roy, El Chaltén, Argentina) https://www.instagram.com/p/B8_KsaQBl0i/?igshid=zljd1ntu031s

[trxtraveller]

5 advantages I’ve discovered 💥💪🏼 from training only with a TRX 1. 💪🏼Muscle development When I’m training with a TRX I think about the setup to target the muscle area. The angle, my stance and my grip. This focus continues into the movement and mind to muscle connection. How’s it different to dumbbells with a bench? I’m unstable on a TRX. I only have the stability I can create and hold, which forces me to take my time through the movement. I incorporate many other muscle groups that act as stabilisers whilst exercising the primary muscle itself 2.🕺🏼Aesthetic physique This leads me on to aesthetic physique. I feel more unusually developed. That probably sounds mental. What I mean is my muscles and overall physique feel better shaped. More uniquely defined than I’ve ever had from standard gym routines due to this constant instability and secondary muscle development 3. 🤸🏼‍♂️Flexibility A lot of TRX exercises, especially upper body. Involve a large stretch of the muscle at the peak of the movement. Combined with a stabilising hold before contraction. I’ve noticed this stretch is deeper and more accentuated than when using conventional weights 4. 🎯Constant core development As mentioned previously. I’m always un-balanced and compensating for that un-balance with various stabilising muscles when performing movements with a TRX. Nothing more so than with my core 5. 🐎Cardiovascular I’m working more muscle groups when using a TRX. Due to the instability of the movements compared to using a conventional bench and weights. More stabilising muscles are engaged from my head to my toes. That’s more muscles demanding more oxygen, more nutrient, more blood. My heart therefore needs to pump more blood around my body to compensate If you want to achieve your fitness goals without a gym? I want to help you! Click the link in my bio here @trxtraveller to discover the benefits of using TRX Workout Plans #trxworkouts #trxpilates #trxsuspensiontraining #trxcore #abdômen #abdomensarado #musclepump #musclefuel (at Palermo Soho) https://www.instagram.com/p/B81DNucBGI8/?igshid=1ryhbbvrbfeog

[trxtraveller]

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I eat 1/2 pound of fat 💥 when hiking to help regulate this one hormone Insulin 🧐 and my body’s resistance to it It’s the key to fat loss and fitness development (muscle building). I believe it’s good to regulate insulin levels by manipulating fat and carb intake throughout the day based on your activity and what the body will be most productive on to accomplish that activity Exercising 🤸🏼‍♂️ activity: eat higher carbs before, during and after, lower fats Desk job 👨🏼‍💻 activity: eat higher fats throughout, lower carbs I love to train with my TRX a lot, sometimes up to 6 times a week. So I ingest a lot of carbs per day (<300g) to power and advance that training. My insulin levels are high for quite a while at points during the day. Over time the body develops insulin resistance. My muscles will be less responsive to insulin meaning they won’t in take as much nutrient (amino acids, carbs, vitamins and minerals etc) that is essential for muscle development (growth) and recovery. A key sign for this is when you stop getting ‘the pump’ when exercising It’s for this reason I use times like trekking weekends as a chance to keep my insulin levels low by powering my body with the energy it needs for the activity - fats. This helps regulate my body’s overall resistance. It’s the little wins like this that add up to keep the gains 💪🏼 progressing Plus! There’s never a better excuse to eat peanut butter 🥳! I recently covered 50k trekking in El Chalten with @themoonontheotherside, our go-to food was -half a jar of peanut butter -chia seeds -Walnuts -almonds -small amount of granola -splash of almond milk -sesame seeds -choco protein powder 1800cals worth all all mixed together 🙏🏼 in a little pot for regular spooning #mountscenery #peaks #mountainrange #naturallandscape #barilocheargentina #hikinglover #bariloche2020 #hikinglifestyle (at Bariloche) https://www.instagram.com/p/B8yZ3IvBFU6/?igshid=tww80vvkbqrp

[trxtraveller]

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How to train like a ninja 💥🦹🏼‍♂️ using a TRX At the end of a TRX workout I usually finish with dynamic TRX movements that challenge coordination and build power. This one I call the ninja 🐲 knee If you see the activity of fitness as a whole not just to exercise a muscle, you’ll turn your body into a fitness machine as a whole and the results will be greater and faster. Incorporating breathing practices, coordination movements, power and HIIT elements along with training to grow that bicep or booty will yield better gains If you want to achieve your fitness goals without a gym? Click on the link in my bio here @trxtraveller to read about the benefits of using specific TRX Workout Plans #trxpilates #trxworkouts #trxexercises #trxsuspensiontraining #performancemachine #street_art_community #performancecoaching #dancetraining (at Palermo Soho) https://www.instagram.com/p/B8t47UJhien/?igshid=1bxmwhryuax0g

[trxtraveller]

Transformation💥10 years gym go’er to 4+ years TRX’er here’s what’s changed On the left was the last time I’d used a gym properly for a good length having spent a total of ten years using one. On the right was after 14 months using only a TRX (5% time accompanying body weight and bands). I was at the end of a mini cut/diet on both at the time. The differences are slight on the outside, hugely different on the inside A few things I can compare off the top of my🤔head GYM🏋🏼‍♂️PHOTO ON THE LEFT -I lifted heavy with poor form trying to show off strength 90% of the time -Never happy with my physique -I was constantly distracted in a gym with very poor internal mind - muscle connection and focus just moving a weight rather than contracting a muscle -Injury was common -Rotator cuff pain -Lower back pain was constant -Flexibility was bad -Constantly weighting for machines / equitment -Had to go very early in the morning to avoid total gym gridlock -Sometimes would see workouts as a chore or something I MUST DO rather than enjoyment -Often left the gym more frustrated than elated -I was however deadlifting 190kg, which at 78kg weight I was pretty happy with TRX🐒PHOTO ON THE RIGHT -Personally I feel my overall physique is better developed from constantly challenging multiple stabilising muscles when performing TRX exercises -My focus is purely on me and not other people in the gym or distractions -It taught me to slow down and focus on form, prefect technique and feeling rather than weight -My shoulder pain has gone -My lower back pain has gone -My flexibility is ten times better -Not a single injury -My internal mind-muscle connection has increased dramatically from working out in my own space and time with no distractions, I sometimes feel it is like meditation I get that internally focused -I don’t feel imbalanced -Workouts are on my time, not gym time -I love and crave working out in different places in my own space and time exploring creative fitness with a TRX -I’ve saved a TUN of money -I probably can’t deadlift 190kg any more . #trxworkouts #trxsuspensiontraining #trxcore #trxfitness #musclepump #musclefuel #naturalmuscle #tattoocollective (at Barrio Palermo Hollywood) https://www.instagram.com/p/B8hCBNOhbSj/?igshid=11yvmuzzzpk6b

[trxtraveller]

Here’s 3 💥💪🏼 reasons to pack a resistance band into your suitcase If a TRX claims 1st place 🏆 as a tool to exercise anywhere, a resistance band is hot on its heels at 2nd 🏡Total body workout within a 1m squared space, anywhere. From wrapping it across your back and under your hands for tension hold press-ups. Or under your heels and over your traps for squats. There’s very few muscles you can’t target with a band 🎒Light weight and portable This easy level band weighs in at 2kg with a breaking tension force of over 50kg. That’s a lot applied force weight achievable for something that can be wrapped around your bag to strap hiking poles or a water bottle to ⏱Time under tension ‘The pump’ is thrown around a lot in the fitness word and rightly so. Forcing lots of blood, water and nutrient into those muscles during exercise is beneficial. When using a band to exercise the tension through a ROM is constantly building along the strength curve to the very top contraction, meaning a large intensity of peak contraction can be applied and thus a greater pump. Do you want to develop a strong💥, stable and lean core 💪🏼 at home, in the garden, when travelling✈️🏡🏝? That exactly why I created the TRX Core Developer Program link to it is right here: @trxtraveller #abdomentrincado #musclepump #musclewoman #malevodeargentina #naturalmuscle #tattoocollective #classicmuscle #resistanceband (at Tulum Quintanaroo Mexico) https://www.instagram.com/p/B8dsuyKhhj9/?igshid=z6ensla5iz0a

[trxtraveller]

A final topping of tango with the pizza 🍕 😮 mesmerising talent #buenos_aires #tangoshow #buenosairestravel #humaninteraction #socialinteraction #loadsoffun #interactions #hugefan (at La Boca, Buenos Aires, Argentina) https://www.instagram.com/p/B8bIYLxBhrj/?igshid=1j90zrdaj2i4o

[trxtraveller]

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Sculpt your entire arms 💪🏼💥with these 6 TRX exercises One arm curl (biceps) Close grip press (triceps) Inner row (biceps) Extension neutral (triceps) Curls (biceps) Skull Crushers (triceps) Gain Fitness Freedom anywhere 🚀🌍 with these 4/8 week plans📚: 🏝TRX Total Body Transform ✈️TRX Core Developer 🌴TRX Arms Sculptor 🏠TRX Booty Builder Available to download at www.trxtraveller.com link is right here @trxtraveller Hope you’re having a great weekend! #jointhewave🌊🌊🌊 #shouldertoshoulder #jointhefamily #jointmobility #shoulderstrength #armworkout #shoulderboulders #muscels (at Palermo Soho) https://www.instagram.com/p/B8TuUbJBQTk/?igshid=59nwqouvkn69

[trxtraveller]

Walking, as a fat loss tool💥 when combined with box breaths and nasal breathing is super 🚀 effective. Nasal breathing The body is more efficient at oxygen and carbon dioxide exchange with nasal breathing as it utilises more lobes of the lungs. This means more oxygen availability in the cardiovascular system thus more oxidation of fat cells for energy and more CO2 by-product expelled from the lungs. Box breaths (in for 5, hold for 5, out for 5) helps reduce daily stress which goes towards improving gut health and digestion. Good digestion means better fat metabolism. Parasympathetic state Walking when combined with the above helps place your body in a parasympathetic (relaxed) state which encourages it to utilise fat metabolising pathways for energy. Rather than glucose which is the primary pathway for a sympathetic state. Speaking from experience (let alone the awesome meditative benefits) I do notice a significant difference incorporating hour long, walks focusing on the above, into my days when my goal is to burn fat to lean out. Walking the streets of Trinidad, Cuba 🇨🇺 🙌🏼 was an absolute pleasure. If you’re looking for ways to achieve your fitness goals without a gym🏆💪🏼? DM me I’d be happy to help. #townhouses #skylovers_clouds #yellowfever #truetotheblue #smalltowns #natgeopeople #trinidadcuba #cuba_gallery (at Trinidad, Cuba) https://www.instagram.com/p/B8OTjzrh2Nt/?igshid=riylq5w4rdq0