https://lucianofit.com/blog daily 0.75 2024-11-05 https://lucianofit.com/blog/2024/11/4/beliefs monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/5b27dc2f31d4dfc990db99aa/1730748242316-BOXYD8287I5VANNAUJ40/unsplash-image-Bn2rzIYM53g.jpg Blog - Challenge your Beliefs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://lucianofit.com/blog/2023/4/20/the-infinite-game-of-fitness monthly 0.5 2023-05-09 https://lucianofit.com/blog/2020/12/22/4-key-areas-to-include-in-an-older-adult-fitness-program monthly 0.5 2024-10-25 https://lucianofit.com/blog/2020/7/31/dont-rely-on-motivation-to-achieve-your-goals monthly 0.5 2024-10-25 https://images.squarespace-cdn.com/content/v1/5b27dc2f31d4dfc990db99aa/1596639388684-GR1RD5D9R3S4TA97OINL/Woman+hiking+with+raised+arms Blog - Don’t Rely on Motivation to Achieve Your Goals https://images.squarespace-cdn.com/content/v1/5b27dc2f31d4dfc990db99aa/1596587472458-EAKPFSPVP1UKMPPYFGAB/Luciano+checking+off+habits+in+his+journal+.jpeg Blog - Don’t Rely on Motivation to Achieve Your Goals https://lucianofit.com/blog/2019/11/3/an-introduction-a-movement-series monthly 0.5 2020-03-13 https://lucianofit.com/blog/2018/6/18/why-you-shouldnt-exercise-to-burn-calories monthly 0.5 2020-12-30 https://images.squarespace-cdn.com/content/v1/5b27dc2f31d4dfc990db99aa/1529371425193-9MKH0QEEELY9V1VUXKYO/IMG_1129.jpg Blog - Why You Shouldn’t Exercise to Burn Calories https://lucianofit.com/blog/2018/6/18/simple-guide-to-a-better-squat monthly 0.5 2020-12-30 https://images.squarespace-cdn.com/content/v1/5b27dc2f31d4dfc990db99aa/1529365500445-RIVQY50KPTISWZNCTFYF/IMG_1416.jpg Blog - Simple Guide to a Better Squat - Ankle stretch It’s important here to keep the ankle from caving inward. Maintain the weight over the ankle and hold for about 2 minutes per side. https://images.squarespace-cdn.com/content/v1/5b27dc2f31d4dfc990db99aa/1529365578087-9BXRRZ9PQZEQCBEW8SEL/IMG_1419.jpg Blog - Simple Guide to a Better Squat - Hip stretch You can open up the hips by taking a long lunge stance while working to grab your hand, or if you can, elbow, and bringing it to the inside ankle of the front foot. Try to slightly push the knee out. Work this position for about 2 minutes per side. https://lucianofit.com/blog/2018/6/18/the-silent-contributor monthly 0.5 2020-12-30 https://images.squarespace-cdn.com/content/v1/5b27dc2f31d4dfc990db99aa/1529371296160-Q2NYHYWOFLFHSMWNJ98X/FullSizeRender+2+copy.jpg Blog - The Silent Contributor https://images.squarespace-cdn.com/content/v1/5b27dc2f31d4dfc990db99aa/1529371114489-RHBYC5MXA6Y0VPZXIWSU/reverse+balance+toe+touches.gif Blog - The Silent Contributor https://lucianofit.com/blog/2018/6/18/essentials-of-core-activation monthly 0.5 2018-06-18 https://images.squarespace-cdn.com/content/v1/5b27dc2f31d4dfc990db99aa/1529362605902-FT93P4ISNMTZ1C04Y7XJ/IMG_1879.jpg Blog - Essentials of Core Activation - Diaphragmatic breathing Lie on your back with legs flat on the floor and take a big breath in (the stomach should rise). As you exhale, contract the deep muscles of the stomach bringing the belly button into the spine. 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