<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[RSS Feed]]></title><description><![CDATA[RSS Feed]]></description><link>http://direct.ecency.com</link><image><url>http://direct.ecency.com/logo512.png</url><title>RSS Feed</title><link>http://direct.ecency.com</link></image><generator>RSS for Node</generator><lastBuildDate>Mon, 11 May 2026 20:03:42 GMT</lastBuildDate><atom:link href="http://direct.ecency.com/@alrinno/rss" rel="self" type="application/rss+xml"/><item><title><![CDATA[PUSH vs PULL sample workout]]></title><description><![CDATA[Hiiii I’m baaaaack! I’ve been learning a lot lately about different combination exercises (compound) vs. isolation moves and having the best time putting it all together. Did a PUSH chest and quads workout]]></description><link>http://direct.ecency.com/introduceyourself/@alrinno/52gaxq-push-vs-pull-sample-workout</link><guid isPermaLink="true">http://direct.ecency.com/introduceyourself/@alrinno/52gaxq-push-vs-pull-sample-workout</guid><category><![CDATA[introduceyourself]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Fri, 11 May 2018 16:38:06 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdCnHduqTvbMt3bcXZzh9jkaXA4DwV1CQdjSpvm5fruXHLByWWDq7nh8BRqjn4AEBSSLQZirHfC6Uqunn9zRE81NtmTrtacxNmJEbWg1mJGJiVeyXNTRpGXg?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[PUSH vs PULL sample workout]]></title><description><![CDATA[Hiiii I’m baaaaack! I’ve been learning a lot lately about different combination exercises (compound) vs. isolation moves and having the best time putting it all together. Did a PUSH chest and quads workout]]></description><link>http://direct.ecency.com/introduceyourself/@alrinno/push-vs-pull-sample-workout</link><guid isPermaLink="true">http://direct.ecency.com/introduceyourself/@alrinno/push-vs-pull-sample-workout</guid><category><![CDATA[introduceyourself]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Fri, 11 May 2018 16:02:42 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdCnHduqTvbMt3bcXZzh9jkaXA4DwV1CQdjSpvm5fruXHLByWWDq7nh8BRqjn4AEBSSLQZirHfC6Uqunn9zRE81NtmTrtacxNmJEbWg1mJGJiVeyXNTRpGXg?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[I did it! Tough Mudder Half Sacramento 2018]]></title><description><![CDATA[And it was fucking AH-mazing! Followed by ice cold beer to hydrate of course 😉]]></description><link>http://direct.ecency.com/blog/@alrinno/i-did-it-tough-mudder-half-sacramento-2018</link><guid isPermaLink="true">http://direct.ecency.com/blog/@alrinno/i-did-it-tough-mudder-half-sacramento-2018</guid><category><![CDATA[blog]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Sun, 25 Mar 2018 16:48:15 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdD6PcqgBRtsJDfF67dfgxufksBqqkqkinJPdjwMqphVZh8kR4zrvqTQiW64kmLcc5UcucbQUo2Dr9auARZePdYp1DhZYt5ahBP33W6U8Ni2KWAagbpZZF5g?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Saturday run!]]></title><description><![CDATA[Last one before Tough Mudder Half next weekend 😬 and protein cake immediately after 😋 3 min warmup 7 min run 1 min walk 6 min run 1 min walk 5 min run 1 min walk 4 min run 1 min walk 3 min run 1 min]]></description><link>http://direct.ecency.com/health/@alrinno/saturday-run</link><guid isPermaLink="true">http://direct.ecency.com/health/@alrinno/saturday-run</guid><category><![CDATA[health]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Sat, 17 Mar 2018 17:50:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdDAkdftMVsvJAYo5qEmzBXx3P1MyNWgGaVFMXf5WN9BsJhWAqGGFfa6RrMu23XdLmX9jSay9a1w2A2Cmre9HpSMJS27SnDcDj2dhxZKrvx7Y5ouP8WY4QSz?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Shoulders and triceps - MURDERED!]]></title><description><![CDATA[2 “small” muscle groups, 3 exercises each, broken to 3 sets at 12-15 reps with lighter weight since I’m working on my muscle endurance in this phase #fitness]]></description><link>http://direct.ecency.com/fitness/@alrinno/shoulders-and-triceps-murdered</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@alrinno/shoulders-and-triceps-murdered</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Fri, 16 Mar 2018 15:58:18 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdDBvyEDDZnkDF38dZ8tEH87rCffxV8ho2nRK97EcnrzmrJ4aYK3LwuYqgWw151tyv59FTr3bMqC3cHfoCSknM6JR5ainr8CAyAPwNPz4oEieF5UvKSnc5Nn?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Deadlifts and stuff 😅]]></title><description><![CDATA[Continuing endurance theme for the hammies today: 4 exercises (focus on deadlift variations) and 2 Ab exercises, with Kettle Ball swings between each exercise group. Done in < 1 hour but impactful and]]></description><link>http://direct.ecency.com/fitness/@alrinno/deadlifts-and-stuff</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@alrinno/deadlifts-and-stuff</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Thu, 15 Mar 2018 16:46:00 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdCeBmrC6AaWhxmuRTwV4X9VsTtN3wFesSSBYHrrN6a6nDwmwMr62UNSbNy1LxLSLooaun2CkvRRFibpcEJQy6ckhL1rXwDZFZKC5dZeNf5xDCoZBsVw31fU?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[The BB workout]]></title><description><![CDATA[Back and Biceps... Back is the “big” muscle group, biceps are the “small” muscle group (although mine are quite large I must say 💪😁) 4 exercises for BIG and 3 for the SMALL muscles, 3 sets each at 12-15]]></description><link>http://direct.ecency.com/fitness/@alrinno/the-bb-workout</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@alrinno/the-bb-workout</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Wed, 14 Mar 2018 15:11:15 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdD9EA5VUx7SY62ZgWUEQUuekVmonRWE9v7N9b7dkF5RZedNDu32tNjF76xMhVmGdmiDrqpn3eK2BH98EzGJJrZyYjpvMT7B8g8oVqtw91nmDZCraoT3i8H4?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Chest and abs]]></title><description><![CDATA[Still sore from yesterday's workout🎽 Today is a switch to upper body and focus on chest and abs. 4 big muscle (chest) exercises, 2 small muscle (abs) exercises. Aaaaaand throw in some bench hops between]]></description><link>http://direct.ecency.com/fitness/@alrinno/chest-and-abs</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@alrinno/chest-and-abs</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Tue, 13 Mar 2018 13:37:27 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdD6FzPSVhkvV6VRyE9EYwpe4iYnqWCFgfpwvKt8Cnvyiyz9tCh5dqAwPiji5Y9auN4njTuVneJhoEyhCzPbYTEk2JoP3d7USmAGvvdPrMzxek9iyZQhVsr6?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[A quads workout]]></title><description><![CDATA[This was yesterday's workout, consisting of 4️⃣ lower body exercises repeated for 3️⃣ sets, each consisting of 15 reps. Throw in 15 burpees between each exercise to break things up 😅 Enjoy! My 🍑 is sore]]></description><link>http://direct.ecency.com/health/@alrinno/a-quads-workout</link><guid isPermaLink="true">http://direct.ecency.com/health/@alrinno/a-quads-workout</guid><category><![CDATA[health]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Tue, 13 Mar 2018 13:32:18 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdDAhXLW9ZUgnH3AeDC8mw33RV8RXVNk7v5AhgqLbYrLzhqn7hxp5LtBRGXpB7A79ns1t7zj2gmMWCrDR44gezdzcYTQD9iaMBG8zhGgRZNXVp8AsB53CQ2S?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[I'm back and my weekend run🏃‍♀️ is done ☑️]]></title><description><![CDATA[Sorry I've been MIA guys! Its because... LIFE 🤷‍♀️. Anyhow, I never stopped ❌ my workouts! Just no time to post and share with the community but here I am 🤗 soooooo weekend run done ✅ followed by Breakfast]]></description><link>http://direct.ecency.com/life/@alrinno/i-m-back-and-my-weekend-run-is-done</link><guid isPermaLink="true">http://direct.ecency.com/life/@alrinno/i-m-back-and-my-weekend-run-is-done</guid><category><![CDATA[life]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Sun, 11 Mar 2018 19:13:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdDAgrqBV5FypdXqXk1poxzcSVW2gRzHhFWtupwuyoYZzH1mnEvMXPRwconrYQWNGfUGCqcPgJPR5B5HZahbiYmHgZPgnwCEdHpaVwBkrX9g91AiQCWWPAea?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Well I failed 😫]]></title><description><![CDATA[Let me start by saying hiiiiii! I’ve been MIA for a minute, but only from posting on the great Steemit community. I HAVE been working out daily without any breaks or lags 🙌🏻 Today’s workout was UPPER]]></description><link>http://direct.ecency.com/introduceyourself/@alrinno/well-i-failed</link><guid isPermaLink="true">http://direct.ecency.com/introduceyourself/@alrinno/well-i-failed</guid><category><![CDATA[introduceyourself]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Thu, 08 Feb 2018 14:55:15 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdD7sDoRBJiFySDHApfKZGRbGmCSDRkzzPKnXm1QYaPAp4frKCsjSmvedyuKQmfgA99Nuw7Sp5pi4hUJWiajqgrz7uePDpnviDTCG2cJzwGvVovzHmXgoz5U?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Ninja Obstacle course today - Tough Mudder prep 💪🏻]]></title><description><![CDATA[A friend of mine invited me to drop in on an Obstacle course class at her American ninja warrior studio. I was a bit hesitant at first... However, I jumped straight into it and said “balls to the walls”]]></description><link>http://direct.ecency.com/blog/@alrinno/ninja-obstacle-course-today-tough-mudder-prep</link><guid isPermaLink="true">http://direct.ecency.com/blog/@alrinno/ninja-obstacle-course-today-tough-mudder-prep</guid><category><![CDATA[blog]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Sat, 03 Feb 2018 23:46:00 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdDBp2dGc9GQqQEbnwR2CqMTxtZyVs1TDcRKLe8LkGJQYcVWKWohvAgmJv9FTSUujdtPv326uNWX49dKwAVtBDQVPYgT7x4P8gjm22F2R9Z461Pa6VnT6wHg?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[#Groundhog day whole body workout!]]></title><description><![CDATA[1 set of all exercises from both upper and lower workouts this week, then repeat the circuit once with body weight or minimal weights, because it’s Groundhog Day! 🐨 For the full upper body workout checkout]]></description><link>http://direct.ecency.com/contest/@alrinno/groundhog-day-whole-body-workout</link><guid isPermaLink="true">http://direct.ecency.com/contest/@alrinno/groundhog-day-whole-body-workout</guid><category><![CDATA[contest]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Fri, 02 Feb 2018 15:02:36 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdDAX5FSSZvY2Ht4v5hK7T2MbWoUDhYwLrhAM3YrWsFrRL32tKnNwQAzFYJ86jrXVDfqjJWkG78x7HsqijxK21C4DRYdWZbUuEih63BTm8r8cMSMXckNekf8?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Power hour 💥]]></title><description><![CDATA[Redo of Tuesday’s workout! Was much easier this time with the all around the world squat/lunge combo, but the walking lunges KILLED me! 🚶🏼‍♀️🏋🏼‍♀️ 💀 #fitness Upvote pretty please! 🙏🏻]]></description><link>http://direct.ecency.com/new/@alrinno/power-hour</link><guid isPermaLink="true">http://direct.ecency.com/new/@alrinno/power-hour</guid><category><![CDATA[new]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Thu, 01 Feb 2018 16:04:00 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdCiJ3E4UnYB8z2ui4x12fBjyTFYdHauTkzVLnkKnyQ7Ahx4iHVAjENHnVs7sG72cggERMjBXPAuAZdqg5KYwiPijrw5EnQctmsNXSMzqpZmQF5Mzr4jFdJE?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Upper body hulkiness going on here 😎]]></title><description><![CDATA[Redid monday’s Workout and still failed at rep 7 of the standing shoulder press in all 3 sets 😡 My goal is to make all 7 reps (at least for 1 set) by end of next week. Can I get a cheer 🙆🏼‍♀️? (Or upvote]]></description><link>http://direct.ecency.com/life/@alrinno/upper-body-hulkiness-going-on-here</link><guid isPermaLink="true">http://direct.ecency.com/life/@alrinno/upper-body-hulkiness-going-on-here</guid><category><![CDATA[life]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Wed, 31 Jan 2018 15:02:30 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdDAbo4qBfkgAtjZPGtZ1PUohrxotP6n6Wfxo8RTF9kBawtNGbq19ppDNMGyrzUmgVkT2coA7LXVLa1rfGxXBRhbjdEM73bCgLBr65pjNCT3HjVdFYX9uysL?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Upvote my POWER legs workout friends 😻]]></title><description><![CDATA[Such a busy day again! But my legs got a beating first thing in the morning 👊🏻 #fitness]]></description><link>http://direct.ecency.com/fitness/@alrinno/upvote-my-power-legs-workout-friends</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@alrinno/upvote-my-power-legs-workout-friends</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Tue, 30 Jan 2018 20:34:00 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdCnLmxa3ewzuATuzqSMj3uV73K8jvDetT6wuJ3L4xwes9jaNrMEaAXSds7xhjoji3C2BoEiEeJnu3hpujPS1YJNM9MNEC7xSop32DFiMGtAfRfiGc8g8Ndc?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[POWER week! 💪🏻]]></title><description><![CDATA[Had an awesome workout this morning, with the most gorgeous sunrise views 🙏🏻 HEAVY-ass weights! Heaviest I physically can at this stage, low (and slow) reps to feeeel the burn #fitness Pleeeeeeeeeease]]></description><link>http://direct.ecency.com/story/@alrinno/power-week</link><guid isPermaLink="true">http://direct.ecency.com/story/@alrinno/power-week</guid><category><![CDATA[story]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Mon, 29 Jan 2018 18:14:39 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdCiMWAngofrTU3c6XKXE8kgwe9WM4npxjcX7gEc9mAsMVfXVw68AzN9FGXQc4EBc3om1djoyQtNQuuFf6jQh7h8ADhuLv9LgJWJDzE2cqnwMx6K1sLs12bG?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Arabic dishes to die for 😍]]></title><description><![CDATA[Moussaka (veggies, tomatoes and onions) and lentil soup kabab Hindi (meatball sized kabob with onions and tomatoes) fattet magdoos (Syrian dish with eggplants and yogurt), Kibbeh (bulgar based shell stuffed]]></description><link>http://direct.ecency.com/food/@alrinno/arabic-dishes-to-die-for</link><guid isPermaLink="true">http://direct.ecency.com/food/@alrinno/arabic-dishes-to-die-for</guid><category><![CDATA[food]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Mon, 29 Jan 2018 02:19:48 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdCh1884C9u2czoC7YVpCSSx5by5o32y5TpV7o7f38ZfA6Wm2pXxHb5CqfUNvKYhVcznMm9j5Et62PPiq7Bw1WxbZzNhbs1R4gqgWS3Cni5ccVX7APCiSb6e?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[California and Italy - they have sister cities!]]></title><description><![CDATA[Who knew! 🇺🇸 🇮🇹]]></description><link>http://direct.ecency.com/travel/@alrinno/california-and-italy-they-have-sister-cities</link><guid isPermaLink="true">http://direct.ecency.com/travel/@alrinno/california-and-italy-they-have-sister-cities</guid><category><![CDATA[travel]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Sat, 27 Jan 2018 23:31:12 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdCkpLLcx4v5ScHSpXZG8ydsy11UuW13zS8B7Uaa6ho48QNnqYFn8Mf1qCrxQkYsLZ51FYuSyZSB5szXAnSUzAgd7Y2pfsHoJcjMmZf8dV45fW5EkXD8qooL?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Hill runs for today 🏃🏼‍♀️]]></title><description><![CDATA[Finished my measly 1 mile and done ✅ Feeling good ✌🏻 🔹🔹 follow me 🔹🔹 🔹🔹 upvote 🔹🔹 🔹🔹 resteem 🔹🔹]]></description><link>http://direct.ecency.com/health/@alrinno/hill-runs-for-today</link><guid isPermaLink="true">http://direct.ecency.com/health/@alrinno/hill-runs-for-today</guid><category><![CDATA[health]]></category><dc:creator><![CDATA[alrinno]]></dc:creator><pubDate>Sat, 27 Jan 2018 17:04:03 GMT</pubDate><enclosure url="https://images.ecency.com/p/W5LtFUPm6g774G2LPx8CTVHrbGQ778Sw45DBMcdDBu5ZZbx1NNGfgVt77cjPBktZpz66qaq5SdVivdgBMJGkzsk7nY1Q2XrZUWoYjYDfGTEtFbFSMka8QbKMLQzbNnpD8xLBZkurhGodLGMZKbEdMidYrn3KL?format=match&amp;mode=fit" length="0" type="false"/></item></channel></rss>