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Ершов Петр

@persh.music

21 days ago
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Posted On: September 7th 2026, 10:34 pm
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#Persh #music #techno #hardtechno #production

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I’m gaining muscle at 53 and leaner because of these 5 non-negotiables ⬇️ And no, building muscle after menopause didn’t require living at the gym. I lift dumbbells at home. We’re filming here for the 6-week challenge app! When I lift the dumbbell as another personal trainer points and adjusts, it helps you get the MOST out of each exercise demonstration in the app. 1️⃣ I lift 3 days a week with progressive overload Same workouts, never the same effort. If I don’t give my body a reason to change, it stays exactly the same. I log every weight and rep - because if you’re not tracking, you’re guessing. 2️⃣ I hit my protein target every single day 0.7-1 gram per pound of bodyweight. This is the one I protect at all costs - it’s what keeps muscle on while fat comes off. Protein first at every meal so I’m never too full to hit it. 3️⃣ I eat ENOUGH I spent years at 1,500 calories wondering why I looked soft and flat. Protein is the building material. Calories are the budget. Your body can’t build what you won’t fund. 4️⃣ I walk 10K steps a day The magic isn’t in the number, it’s in the movement. This does more for midlife fat loss than joint-pounding cardio ever did - and it lets my body actually recover. 5️⃣ I protect my sleep like it’s my job Devices off by 9, asleep by 10. Sleep is where muscle builds and hunger hormones reset. Most women would solve half their problems by sleeping more. Notice what’s NOT on this list? Cutting carbs. Meal timing. 5 days of workouts. Suffering. Most women stall not because their body is broken - but because nobody explained how to fuel for fat loss while keeping energy and muscle intact. That’s exactly what I coach inside every 6-week challenge. 6 weeks. 3 days a week. Dumbbells only. 🔥 6-week LIFT TO LEAN starts Oct 12! 💬 Comment LINK and I’ll send you the plan ☺️ If you’re shy but curious, tap the link in my bio!
A lot goes down when we dress up 📸 #hoco2026🩵 #bsfs
The Love Hypothesis is now streaming on @primevideo 💕 thank you to @alihazelwood for writing these beloved characters, we are so honored to bring them to life. There’s so much more to say but for now, please enjoy our movie! 🥲💕💚🥼🥢🧪🫒🔬
Black tie energy
ജിമ്മിൽ കളിക്കാൻ ആണെന്ന്പറഞ്ഞു ഇങ്ങനെ ഫോട്ടോ എടുക്കാൻ വേണ്ടി മാത്രം ജിമ്മിൽ പോണവർ ഉണ്ടോ 😛 . #gymlifestyle #mallugirl #mallugirls #viral #mallugirl
THE MR. OLYMPIA FINALS ARE TONIGHT! The biggest night in bodybuilding has arrived. The world’s best hit the Olympia stage with everything on the line. ⏰ 7 PM LAS VEGAS | 10 PM ET 📺 WATCH LIVE FOR FREE on OlympiaTV! 🎟️ IN VEGAS? GET YOUR TICKETS NOW! Tonight, champions are crowned and history is made. 👑 DON’T MISS IT. #MrOlympia #Olympia2026 #Olympia #Bodybuilding
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