Sahil Mandot | Online Fitness Coach on Instagram: "Crushing your workouts is only half the game. What you do after the gym can either push you forward or hold you back. ‼️ ✅ Save this - these are the post-workout mistakes that kill results: 1. Stop chugging protein with zero carbs: You need both. Carbs + protein after your workout spikes muscle protein synthesis way more than protein alone. That shake? Add some fruit or oats to it - fuel the recovery. 2. Taking a cold shower right after training

THE MUSCLE & MOBILITY MAKER on Instagram: "When your hips stop rotating, your spine and shoulders pay the price. This half-kneeling rotation teaches your body how to move as one unit again, without overloading your low back or jamming your shoulders. Here’s what’s happening under the hood: Front hip externally rotated, knee aligned with the smaller toes, loading your glute and deep hip stabilizers to keep the pelvis grounded. Back hip fully extended with toes tucked, glute active, creating lengt