Djoe's Fit and Wit

Djoe's Fit and Wit International Fitness Coach

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Real People, RE

Djoe's Fit and Wit™ is a page about health, personal development, nutrition, and fitness. Our objective is to inspire people to become the best version of themselves.

Strength in Stillness - I’ve always seen fitness as a meditative practice that brings inner peace. “You workout like int...
06/09/2024

Strength in Stillness - I’ve always seen fitness as a meditative practice that brings inner peace. “You workout like intense labor. As if you were in a dungeon,” I was told recently; why do you work out so hard? You already look great. Another question I get frequently. It’s no surprise that Fierceness calms my mind and that true strength is silent and honest as the breath, the heart rate, the sweat, the hard, clear, honest work ground my spirit. You need to be MAD sometimes, but you need a method to the madness, however. A roadmap, a clear, scientific structured plan or your madness is just paddling in the mud.

🌟 The Power of Leg Day 🌟For almost two decades, I’ve dedicated myself to mastering leg training not just on others but o...
08/08/2024

🌟 The Power of Leg Day 🌟

For almost two decades, I’ve dedicated myself to mastering leg training not just on others but on myself, and it’s been a journey rooted in science, discipline, and relentless consistency. Here’s why training legs should be a cornerstone of your fitness routine:

1. **Foundation of Strength:** Strong legs are the foundation of your overall strength. Compound movements like squats and deadlifts engage multiple muscle groups, promoting full-body strength and functional fitness.

2. **Scientific Periodization:** Periodization is key. By cycling through different training phases, we prevent plateaus and ensure continuous progress. This method keeps muscles challenged and growth steady.

3. **Visualization & Mind-Muscle Connection:** Visualization techniques enhance performance and focus. By mentally rehearsing your lifts, you improve your mind-muscle connection, leading to more effective workouts and better muscle activation.

4. **Switching Rep Ranges:** Variety is essential. Switching between high and low rep ranges targets different muscle fibers, promoting balanced muscle development and preventing overuse injuries.

5. **Measured Rest Periods:** Proper rest periods between sets optimize recovery and performance. Whether it’s a minute or three, knowing when to rest can make all the difference in your training efficiency.

6. **Consistency & Journaling:** Success in leg training—or any training—boils down to consistency. Journaling your workouts helps track progress, identify patterns, and stay accountable.

7. **Holistic Benefits:** Training legs doesn’t just build muscle—it boosts metabolism, enhances athletic performance, and improves overall body composition while raising caloric expenditure while at rest. Plus, it promotes better balance and stability.

I don’t see many people training legs as they should. Some lack intensity, others lack consistency, and most lack knowledge. Combine all of the that and you’re an unstoppable machine.

By training your body, you train your mind - don’t fool yourself into thinking they’re mutually exclusive. A real strong...
04/08/2024

By training your body, you train your mind - don’t fool yourself into thinking they’re mutually exclusive. A real strong, capable and aesthetic body CANNOT exist without a smart, consistent, informed and coherent mind. Train your mind to train your legs twice a week, religiously. Why? Anatomically, They’re your largest muscle group and they’re hard to train so most men avoid them or do them halfheartedly. But basic science shows Stronger legs = PERMANENTLY faster metabolism = year round fat burning = stamina = natural generation of testostorone and fat burning compounds = stronger body capable of jumping, hiking, living, experiencing and enjoying a GENUINELY MORE FULFILLING life. I would have never been able to hike for days on end without the mental and physical strength that training legs had on my lung capacity, my general fitness level and overall strength. Besides, legs are pretty damn COOL. How often do you see men with amazing legs? Very little and they’re very few. It translates to real work ethic, it translates to more power, to real fitness, energy # and athletic powers but also to very desirable aesthetics.

Everything passes away - suffering, pain, blood, hunger, pestilence. The sword will pass away too, but the stars will re...
02/08/2024

Everything passes away - suffering, pain, blood, hunger, pestilence. The sword will pass away too, but the stars will remain when the shadows of our presence and our deeds have vanished from the Earth. There is no man who does not know that. Why, then, will we not turn our eyes toward the stars? Why?
Mikhail Bulgakov, The White Guard

16/01/2023

The trend of propagating anatomically-weird exercises in acrobatic variations I don’t understand is back in the fitness industry. Large part of your success in your fitness journey revolves around doing the same boring exercise over and over and over consistently through an adequate period of time, not switching it up every week.

In movement there is grace, in flow there is life. @ Trilha Pedra da Gávea
19/07/2020

In movement there is grace, in flow there is life. @ Trilha Pedra da Gávea

In ancient Greece (469 - 399 BC), Socrates was widely lauded for his wisdom. One day an acquaintance ran up to him excit...
13/07/2020

In ancient Greece (469 - 399 BC), Socrates was widely lauded for his wisdom. One day an acquaintance ran up to him excitedly and said, "Socrates, do you know what I just heard about Diogenes?"

"Wait a moment," Socrates replied, "Before you tell me I'd like you to pass a little test. It's called the Triple Filter Test."
'Triple filter?" asked the acquaintance.

"That's right," Socrates continued, "Before you talk to me about Diogenes let's take a moment to filter what you're going to say. The first filter is Truth. Have you made absolutely sure that what you are about to tell me is true?"

"No," the man said, "Actually I just heard about it."

"All right," said Socrates, "So you don't really know if it's true or not. Now let's try the second filter, the filter of Goodness. Is what you are about to tell me about Diogenes something good?"

"No, on the contrary..."

"So," Socrates continued, "You want to tell me something about Diogenes that may be bad, even though you're not certain it's true?"

The man shrugged, a little embarrassed. Socrates continued,

"You may still pass the test though, because there is a third filter, the filter of Usefulness. Is what you want to tell me about Diogenes going to be useful to me?"

"No, not really."

"Well," concluded Socrates, "If what you want to tell me is neither True nor Good nor even useful, why tell it to me or anyone at all?"

The man was bewildered and ashamed.

This is an example of why Socrates was a great philosopher and held in such high esteem.

It also explains why Socrates never found out that Diogenes was sleeping with his Wife .

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