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Nigel Albuquerque

@albuquerquenigel

a year ago
Itโ€™s always great running with @sagecreekrc members! ๐Ÿ˜Š #scrc #running #winnipeg #internationalpeaceday
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Posted On: September 22nd 2025, 03:18 am
Itโ€™s always great running with @sagecreekrc members! ๐Ÿ˜Š #scrc #running #winnipeg #internationalpeaceday

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โจ ืขื“ื›ื•ืŸ: ืคืกืง ื”ื“ื™ืŸ ืฉื ื™ืชืŸ ืขืœ ืคื•ืกื˜ ื”ื•ืžื•ืจื™ืกื˜ื™ ื‘ืชื‘ื™ืขื” ืฉืœ ืฉืื•ืœ ื—ื›ื - ื‘ื•ื˜ืœ!: ื›ื–ื›ื•ืจ ื™ื•ืฆื ื”ืื— ื”ื’ื“ื•ืœ ืฉืื•ืœ ื—ื›ื ื”ื’ื™ืฉ ืชื‘ื™ืขื” ื‘ืกืš 160 ืืœืฃ ืฉืดื— ื ื’ื“ ืฆืขื™ืจ ื”ืžื ื”ืœ ืืช ืขืžื•ื“ ื”ื‘ื™ื“ื•ืจ ืดื™ืฉืจืืœ ืคื™ื’ื•ืจืด- ืฉื”ืขืœื” ืคื•ืกื˜ ื‘ืฆื—ื•ืง ืขืœ ื›ืš ืฉืฉืื•ืœ ื™ื•ืฆื ืขื ืžื™ืจื” ื ื•ืืฃ, ืœืื—ืจ ืฉื”ืฆืขื™ืจ ืœื ื”ื’ื™ืฉ ื›ืชื‘ ื”ื’ื ื”, ื ื™ืชืŸ ื ื’ื“ื• ืคืกืง ื“ื™ืŸ ื‘ื”ืขื“ืจ ื”ื’ื ื” ืœืฉืœื ืืช ืžืœื•ื ืกื›ื•ื ื”ืชื‘ื™ืขื”, ืืš ืœืื—ืจ ื”ืคืจืกื•ื ืฉืœื ื•, ืขื•"ื“ ืžืื™ืจ ืงื•ื‘ื” ื•ืขื•"ื“ ืืกืฃ ื ื™ืื–ื•ื‘, ื”ื’ื™ืฉื• ื‘ืงืฉื” ืœื‘ื™ื˜ื•ืœ ืคืกืง ื”ื“ื™ืŸ ืฉื”ืชืงื‘ืœื” ื”ื™ื•ื- ืžืžืฉืจื“ื ื ืžืกืจ: ืดื–ื• ืจื•ื— ื’ื‘ื™ืช ืžืฉืžืขื•ืชื™ืช ืœื—ื•ืคืฉ ื”ื‘ื™ื˜ื•ื™ ื”ืกืื˜ื™ืจื™ืด. ื›ืขืช ื”ืชื™ืง ื—ื•ื–ืจ ืœื‘ื™ืช ื”ืžืฉืคื˜ ื•ื™ื—ืœื• ื“ื™ื•ื ื™ื ื‘ืžื”ื•ืชื• ื•ืœื‘ืกื•ืฃ ืชืชืงื‘ืœ ื”ื—ืœื˜ื”, ื ืขื“ื›ืŸ.โฉ ืžืขื•ืจืš ื”ื“ื™ืŸ ืื™ื™ืœ ืฉืžื™ืจ ื”ืžื™ื™ืฆื’ ืืช ืฉืื•ืœ ื—ื›ื ื ืžืกืจ ื‘ืชื’ื•ื‘ื”: ืดื—ื•ืคืฉ ื”ื‘ื™ื˜ื•ื™ ืื™ื ื• ื”ื™ืชืจ ืœื”ืคื™ืฅ ืฉืงืจื™ื ื‘ื›ืกื•ืช ืฉืœ ื”ื•ืžื•ืจ. ื”ืคืจืกื•ื ืคื’ืข ื‘ืฉืžื• ื”ื˜ื•ื‘ ืฉืœ ืฉืื•ืœ, ื•ื”ืขื ื™ื™ืŸ ื™ืชื‘ืจืจ ื‘ื‘ื™ืช ื”ืžืฉืคื˜ืด.
If you swiped till the last, You โ€˜The Bestโ€™ . . . @gayathrisatish_ ๐Ÿค (Melanin, dark skin, brown skin, golden hour)
GRWM๐ŸŒธโค๏ธ . Outfit by- @odhniworld . #explore #foryou #trendingreels #reelsinstagram #instadaily
โญ๏ธ ๐๐ž๐ฑ๐ญ ๐Œ๐š๐ญ๐œ๐ก ๐Ÿ† UEFA Konferans Ligi ๐Ÿ†š Freiburg ๐Ÿ—“๏ธ 5.11.2026 โฑ๏ธ 20.45 ๐Ÿ“ Papara Park
comment โ€œBIKEโ€ for the link!!๐Ÿšด๐Ÿป #funny #viral #cycling #cyclist #usa
Comment FUNCTION and Iโ€™ll send you the link for 3 FREE DAYS inside my MLAM Membership! โค๏ธ After my second baby, I started noticing my belly button pushing outward, especially during movements where I was hanging or planks, push ups, etc. And something Iโ€™ve learned over the years is that while we canโ€™t exercise away the actual opening in the abdominal wall, we CAN work on improving how our core functions and manages pressure. Here are 3 things I focused on that made a difference for ME ๐Ÿ‘‡ 1- BREATHING & PRESSURE MANAGEMENT This was HUGE. Learning how to expand through my rib cage and backside instead of constantly pushing pressure outward toward my belly button helped me better coordinate my deep core during movement. 2- MODIFYING HOW I TRAINED Instead of continuing to push through movements where I couldnโ€™t manage pressure well, I worked on regressing exercises, improving my control, and gradually building back up. That doesnโ€™t mean avoiding challenging exercises forever! 3- BUILDING STRENGTH THROUGH MY WHOLE SYSTEM Not just doing more ab exercises! I focused on how my rib cage, pelvis, diaphragm, and deep core worked together, then continued building strength on top of that foundation. And hereโ€™s something I REALLY want women to understand... improvement doesnโ€™t always mean something has been FIXED. An umbilical hernia is an opening in the abdominal wall, and exercise doesnโ€™t close that opening. For me, improving my breathing mechanics, pressure management, and strength made a noticeable difference in how my abdomen functioned and how much bulging I experienced. And thatโ€™s worth talking about!! ๐Ÿ‘ Comment FUNCTION for 3 FREE DAYS inside my MLAM Membership, where I teach you how to connect with your core and pelvic floor while building full-body strength! โค๏ธ #hernia #postpartum #pelvicfloor #deepcore #postpartumfitness
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