Bulder

10/02/2024

05/02/2024

What is static stretching? 🤷
Static stretching is a passive and traditional form of stretching that combines low force with longer hold durations (minimum of 30 seconds). The goal of static stretching is to release build-up tension in your muscles, increase musculoskeletal (i.e. muscles and joints) flexibility, all with the aim of reducing the risk of muscle strains and joint sprains.

Impact of static stretching:
Static stretching before an exercise has been proven to negatively impact performance and reduce muscle strength; however, they have been shown to provide plenty of recovery benefits when performed after a workout and/or activity. Static stretches lengthen shortened muscles while relieving muscle tension as a result of intense activity and/or everyday stresses. This also improves blood flow throughout the body which promotes the rate of muscle recovery. Moreover, static stretches may be used to correct muscle imbalances and increase joint range of motion which are core elements of better movement.

Examples of static stretches:
- Hamstring stretch
- Cobra stretch
- Butterfly stretch

04/02/2024

Just like most things in life, a run is a journey between two points - a beginning and an end. The beginning of a fitness journey can be anything from that first step out the door, putting on the gym clothes etc. The end, or goal, is different for everyone. But no matter the goal, there has to be a plan in place to get there.

Nowadays, we often just want the quick fix (sprint) like crash diets, fitness gimmicks, convenience food etc., to a much more efficient and time honored solution - consistent, dedicated time (marathon) to doing what's right.

Imagine: The runner and the pain he would have to endure running a marathon after having done little to no training.

Don't quit on your fitness journey when life gets busy, challenging or don't see immediate results. Enjoy the journey to your goal and keep going! 💪🥳

01/02/2024

Lets see what science says about hitting weight.

Every lifter has probably wondered about this at some point in their fitness journey -- I know I have! Read on until the end to find out how hard we should be going during our workout for better/the best results.

Thinking of getting some guidance at the gym? New to weightlifting? Comment below or DM us, we'd love to get in touch!

29/01/2024

It takes 21 days to create a habit. It takes 90 days to create a lifestyle.

Using the compound effect method and applying that to the 21/90 rule.

Commit to a personal goal for 21 days, straight. After three weeks, the pursuit towards your goal should have become a habit. Once this habit has been established, continue to do it for another ninety days. After keeping up for 3 weeks and 90 days, then it should become a permanent lifestyle change.

28/01/2024

reminding you all to never quit and stay consistent. Always go back to the reason why you started.

22/01/2024

Feeling mentally fatigue?😓 Try these 3 methods to counteract exactly that. 🤗

Like and follow for more workout tip and content.
Have questions? DM us or comment down below!

19/01/2024

Our current price tier!🦍🐅🦅
Animal flow V2 is available for RM80 per session or get our monthly package deals.

Have questions? Want a free consultation? We don’t bite, send us a DM or comment down below and we’ll be more than happy to answer them.

13/01/2024

Put in the time, put in the effort and be consistent arghhh!!!

07/01/2024

𝐍𝐄𝐖 𝐘𝐄𝐀𝐑 𝐆𝐈𝐕𝐄𝐀𝐖𝐀𝐘!!!
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𝟏 𝐰𝐢𝐧𝐧𝐞𝐫 𝐰𝐢𝐥𝐥 𝐫𝐞𝐜𝐞𝐢𝐯𝐞 𝐨𝐧𝐞 𝐦𝐨𝐧𝐭𝐡 𝐨𝐟 𝐁𝐔𝐋𝐃𝐄𝐑 𝐎𝐧𝐥𝐢𝐧𝐞 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠 (𝐰𝐨𝐫𝐭𝐡 𝐑𝐌𝟒𝟎𝟎).
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The winner will be announced on 12th February 2024 via Instagram.
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𝐇𝐨𝐰 𝐭𝐨 𝐞𝐧𝐭𝐞𝐫:
1. Follow us on Instagram
2. Like this post and tag a friend in the comments.
3. Share this post on your stories!!
4. Participate at least 3 of our
weekly challenges.

𝐓𝐞𝐫𝐦𝐬 & 𝐂𝐨𝐧𝐝𝐢𝐭𝐢𝐨𝐧𝐬:
• Available to participants on Instagram only.
• Active public Instagram account required.
• Participants must be 18+ above of age with valid Malaysian IC.
• Participants must upload/post at least 3 out of 5 of our story challenges. (Highlights: giveaway)
• Challenges can be submitted any time between the start and last date of entry in no particular order.
• Entry date: 7th January 2024 - 12th February 2024, 3 PM
• Participants must abide by all the challenge rules and tag in their challenge submission.
• Prizes are non-redeemable for cash and cannot be combined with other coaching offers.
• Prizes are non-transferable and must be claimed within 30 days from the winner announcement date.
• Failure to respond may result in forfeit of all rewards. Make sure you are contactable via DM on Instagram..

Start your 2024 workout plan with 𝐁𝐔𝐋𝐃𝐄𝐑

03/01/2024

New year, new programme! We’ve just released 𝐁𝐔𝐋𝐃𝐄𝐑’s new programme — BULDER V.2 OPT Programme.
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PM for more info.
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