Black Frog Fitness (2025)

24/07/2025

☘️MY TOP 3 EXERCISES FOR A FULL-BODY COMPLETE WORKOUT.
If I had to choose only three exercises for everyone to do forever with minimal equipment to work my entire body, here are my top picks and why:
1️⃣WALKING LUNGES
This compound lower-body exercise engages the quads, hamstrings, glutes, and calves, while the dynamic movement enhances core stability and balance. The unilateral nature strengthens each leg independently, improving functional fitness and coordination and also kicks your heart rate up.
2️⃣ ALTERNATED GORILLA ROWS
This pulling exercise targets the upper back (lats, rhomboids, traps), biceps, and core while requiring a hinged posture that engages the hamstrings and glutes. Alternating rows improve unilateral strength, posture, and spinal stability, making it a versatile upper-body and posterior chain builder.
Those rotations are also amazing for the core.
3️⃣ DEFICIT PUSH-UPS
By elevating the hands or feet, this pushing movement increases the range of motion, intensifying work on the chest, shoulders, triceps, and core. It enhances upper-body strength, shoulder stability, scapula mobility and core engagement, rounding out the full-body workout.
💪Together, these exercises cover pushing, pulling, and lower-body movements, ensuring balanced muscle development, functional strength, and minimal equipment needs.
What would your choices be?
Let me know in the comments

09/07/2025

🇬🇷MYKONOS DAY ONE.
So far, this incredible island has exceeded my expectations; stunning beaches, breathtaking views, and charming old villages, lighthouses and churches.
While many come here to party, I'm excited to explore every nook and cranny while I'm sticking to my routines:
long walks, plenty of sunshine (I'm burned!), Greek yogurt, eggs, protein, and beach bodyweight exercises.
Stay tuned for more stories and sunset updates.
🇬🇷 🇬🇷 #

06/07/2025

🏖 BODYWEIGHT CORE AND MOBILITY
Summer Cliffs Edition - Fitness Unleashed

Eight life-changing mobility drills to add to your fitness routine.
Transform your body anywhere this summer - beach, park, or holiday getaway.
Ditch the gym and stay fit with consistency and movement wherever you are.
Here with added balance challenge working on the sharp cliffs of this gorgeous place in Puglia Italy.
Perform each move at least twice for 10 reps per side.
Rest accordingly
PROPER BODYWEIGHT MOVEMENT IS KEY TO BUILD A FIT, LONGEVE, HEALTHY, AND PAIN-FREE BODY
Here is why 👇👇👇
✅️Joint Health: Improves flexibility and lubricates joints, reducing stiffness.
✅️Injury Prevention: Strengthens connective tissues, minimizing strains.
✅️Better Movement: Enhances functional patterns for daily tasks.
✅️Posture & Alignment: Corrects imbalances, reducing spinal strain.
Body Awareness: Boosts coordination and balance.
✅️Accessibility: No equipment needed, doable anywhere.

Benefits of Bodyweight Core Workouts:
✅️Core Strength: Stabilizes spine and pelvis.
Reduced Pain: Eases lower back discomfort.
✅️Improved Posture: Promotes spinal alignment.
✅️Better Balance: Enhances stability, reducing fall risk.
✅️Functional Fitness: Supports daily activities and athletic performance
Importance of incorporating bodyweight exercises in your routines:
✅️Foundation: Core and mobility are critical for movement and injury prevention.
✅️Durability: Protects joints and spine for long-term health.
✅️Pain Relief: Addresses root causes of discomfort like poor posture.
✅️Aging Well: Maintains independence and prevents falls.
✅️Versatility: Enhances other activities, ensuring overall fitness.
Consistent practice yields significant benefits for all fitness levels.

26/05/2025

🍳EGGS, THE BEST AND MOST NUTRIENT FOOD AND YET STILL DEMONIZED!
🥚I have been eating eggs every day all my life, and if you are wondering about cholesterol, well, eggs give you the good one (HDL), which is essential to keep low the bad one (LDL).
No hate, but if only healthy experts (this one in the video is the Belgium ministry of health) recommended eating more eggs and avoiding processed foods, sugars, and grains, instead, many people would be way healthier and stronger, and there would be way less diabete cases.
👉Eating eggs daily can provide a range of nutrients and health benefits due to their nutrient-dense profile.
Below is a concise overview of the key nutrients in eggs and their associated benefits, based on established nutritional science.
🥚Nutrients in Eggs (per large egg)
✅️Protein: ~6-7g, high-quality, complete protein for muscle repair and growth.

✅️Choline: ~125mg, supports brain health, memory, and liver function.

✅️Vitamins:
B12: Supports red blood cell formation and nerve health.

Vitamin D (yolk): Promotes bone health and immunity.

Riboflavin (B2) & Vitamin A: Aid energy, skin, and eye health.

✅️Minerals:
Selenium: Antioxidant for thyroid and immune support.

Phosphorus & Iron: Support bone health and oxygen transport.

✅️Fats: ~5g, mostly unsaturated, with omega-3s in enriched eggs for heart and brain health.

Lutein & Zeaxanthin: Antioxidants in yolk for eye health, reducing cataract risk.
💪Benefits of Eating Eggs Daily
✅️Muscle & Weight Management: High protein content promotes satiety, aiding weight control and muscle maintenance.

✅️Brain Health: Choline supports cognitive function, memory, and may reduce neural tube defects in pregnancy.

✅️Heart Health: Eggs increase HDL ("good") cholesterol, which helps remove LDL ("bad") cholesterol from arteries, improving cardiovascular health. Studies (e.g., 2018-2020) show 1-2 eggs daily pose no heart risk for most people.

✅️Eye Health: Lutein and zeaxanthin protect against age-related vision decline, like macular degeneration.

✅️Bone & Immune Support: Vitamin D and selenium strengthen bones and boost immunity.
Do you eat eggs every day?

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