<?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>Thu, 09 Apr 2026 22:32:05 GMT</lastBuildDate><atom:link href="http://direct.ecency.com/@thp88/rss" rel="self" type="application/rss+xml"/><item><title><![CDATA[Workout of the day: Squat till you drop]]></title><description><![CDATA[As I am short on time I will keep it simple for you all tonight with a workout that will have you limping for several days afterwards, yes that's right, it's squat day! So without further ado. The never]]></description><link>http://direct.ecency.com/fitness/@thp88/workout-of-the-day-squat-till-you-drop</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@thp88/workout-of-the-day-squat-till-you-drop</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Thu, 17 Oct 2019 20:42:57 GMT</pubDate><enclosure url="https://images.ecency.com/p/C3TZR1g81UNaPs7vzNXHueW5ZM76DSHWEY7onmfLxcK2iPUfkxAaMGgNF286sML538ocNPioTQhJibJ816WM3UoJUc9kUon8d5DFCJVCTLAuyhv35Ls4f82?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Monday night sweat]]></title><description><![CDATA[Monday nights can often be the worst nights in the gym, the air is a mix of weekend regrets coupled with the start of the week blues. All in all, it's quite a grim picture. So on Mondays, I like to keep]]></description><link>http://direct.ecency.com/steemstem/@thp88/monday-night-sweat-1571075497</link><guid isPermaLink="true">http://direct.ecency.com/steemstem/@thp88/monday-night-sweat-1571075497</guid><category><![CDATA[steemstem]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Mon, 14 Oct 2019 17:51:54 GMT</pubDate><enclosure url="https://images.ecency.com/p/cyxkEVqiiLyCAwGTctHhwDuUdo3KjGqYRC16KsfWgBdmzhjVrMvkq2KYDF3Z43DjMf38pPXUKfqTgz116Cnpjocu5ys8ZeD6y6FNUVBn7sSE9qyCm5s74UD78U8vJfabMHQ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Carbohydrates part 2: The good, the bad and the ugly.]]></title><description><![CDATA[In part 1 of this series, I went through the breakdown of different types of carbohydrates and where you might find them in your diet. In this next section, I would like to move more toward applied nutrition.]]></description><link>http://direct.ecency.com/steemstem/@thp88/carbohydrates-part-2-1570868523</link><guid isPermaLink="true">http://direct.ecency.com/steemstem/@thp88/carbohydrates-part-2-1570868523</guid><category><![CDATA[steemstem]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Sat, 12 Oct 2019 08:22:30 GMT</pubDate><enclosure url="https://images.ecency.com/p/3W72119s5BjWMGm4Xa2MvD5AT2bJsSA8F9WeC6rcqfGXTVuNZGUDHYaLp3h86MDEaT6XaoV9qFPEzrzWpNXQzUvZwpN4k4H4Eu67KYwXsAFsCy3wFYMsvE?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Complexes for fat loss and muscle gain]]></title><description><![CDATA[Complexes A quick workout post for tonight to inspire you guys or just give you some motivation. This is from my other blog. Goal: Build Muscle & Fat Loss Time: Around 60 mins When: 3-4 times a week]]></description><link>http://direct.ecency.com/fitness/@thp88/complexes-for-fat-loss-and-muscle-gain</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@thp88/complexes-for-fat-loss-and-muscle-gain</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Thu, 10 Oct 2019 19:59:27 GMT</pubDate><enclosure url="https://images.ecency.com/p/o1AJ9qDyyJNSpZWhUgGYc3MngFqoAN695xbSiEWvmr2K6qdLz?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Carbohydrates part 1: Sugars and Starches]]></title><description><![CDATA[In recent times there has been a somewhat demonisation of carbohydrates embodied by movements such as Paleolithic Diet, Ketogenic Diet and Atkins Diet to name a few. It can be exceedingly difficult for]]></description><link>http://direct.ecency.com/steemstem/@thp88/carbohydrates-part-1-sugars-and-starches</link><guid isPermaLink="true">http://direct.ecency.com/steemstem/@thp88/carbohydrates-part-1-sugars-and-starches</guid><category><![CDATA[steemstem]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Wed, 09 Oct 2019 18:36:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/C3TZR1g81UNaPs7vzNXHueW5ZM76DSHWEY7onmfLxcK2iPd9PkHanrDveC6XGWkHdR8y9DHHwKmMekE66oeFvhJ9CGABXPC2Q34VGMo4YnaEzfn18w4dADU?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Lift weights, get lean!]]></title><description><![CDATA[Whole-Body Training for fat loss A quick post today about the joys and pains of whole-body training taken from my blog. I use workouts like this to focus on getting leaner whilst maintaining my muscle]]></description><link>http://direct.ecency.com/fitness/@thp88/lift-weights-get-lean</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@thp88/lift-weights-get-lean</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Tue, 08 Oct 2019 17:29:51 GMT</pubDate><enclosure url="https://images.ecency.com/p/C3TZR1g81UNaPs7vzNXHueW5ZM76DSHWEY7onmfLxcK2iPUveRykQnFDk6rjXk5bgjczPF56qrGWei6GM8jTFpmJnuqVyXVdjFAyzEYiiSHLdJbVc4CmCjg?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Tea time - 3 Healthy teas according to science]]></title><description><![CDATA[Despite being a massive coffee fan and advocate, I sometimes recognise that I tend to overdo it in regards to consumption. With that in mind, I decided that I should share some knowledge of another beverage]]></description><link>http://direct.ecency.com/food/@thp88/tea-time-3-healthy-teas-according-to-science</link><guid isPermaLink="true">http://direct.ecency.com/food/@thp88/tea-time-3-healthy-teas-according-to-science</guid><category><![CDATA[food]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Mon, 07 Oct 2019 16:18:12 GMT</pubDate><enclosure url="https://images.ecency.com/p/C3TZR1g81UNaPs7vzNXHueW5ZM76DSHWEY7onmfLxcK2iQWnQrahQjxLEFMx4KUmTGZX2xvm2kHPRx7NL4UZKiEf2LyebWCyX1hjuRxge9oQuA1Lv9M4eD4?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[How to train for a Pull up (or Chin up) for men and women.]]></title><description><![CDATA[Can't Chin! Won't Chin! Those evil metal handles that lurk in the corners of gyms! Now if you cannot perform a chin-up or pull-up, they can be the bane of your existence. Or you could also be in the other]]></description><link>http://direct.ecency.com/fitness/@thp88/how-to-train-for-a-pull-up-or-chin-up-for-men-and-women</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@thp88/how-to-train-for-a-pull-up-or-chin-up-for-men-and-women</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Sat, 05 Oct 2019 09:14:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/C3TZR1g81UNaPs7vzNXHueW5ZM76DSHWEY7onmfLxcK2iPdj69WLFBuZKxdtP6cdxWjQx1XKmKRA1gSzPGA7rb4r8i7TxPNHg9SjRDUggXL19F2pQ4EEKgJ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Sprinting for fat loss, muscle gain and more.]]></title><description><![CDATA[Meep Meep As I mentioned in yesterdays tip sprinting is a fantastic way to get lean, in fact, I would say it's the fastest conditioning training method to burn fat. However, that is just one benefit that]]></description><link>http://direct.ecency.com/fitness/@thp88/sprinting-for-fat-loss-muscle-gain-and-more</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@thp88/sprinting-for-fat-loss-muscle-gain-and-more</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Thu, 03 Oct 2019 17:21:39 GMT</pubDate><enclosure url="https://images.ecency.com/p/C3TZR1g81UNaPs7vzNXHueW5ZM76DSHWEY7onmfLxcK2iQMdnwAAB5RhZNqcYQqhf6ND9CdiU11gZZfXnBLuaSg61U2cnL6uEQxpzxTni1JEb4bQbKZ14jx?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Interval workouts to get you burning fat and building muscle.]]></title><description><![CDATA[Confusing state of affairs. Following on from yesterdays challenge post I have decided to offer some workouts to you all in order to give you some inspiration. Fat loss training can sometimes be an]]></description><link>http://direct.ecency.com/fitness/@thp88/interval-workouts-to-get-you-burning-fat-and-building-muscle</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@thp88/interval-workouts-to-get-you-burning-fat-and-building-muscle</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Tue, 01 Oct 2019 15:16:39 GMT</pubDate><enclosure url="https://images.ecency.com/p/C3TZR1g81UNaPs7vzNXHueW5ZM76DSHWEY7onmfLxcK2iQMpM5Dyq8HktXyuV7HSSnVnTBZRJVnVePLmfsHpdhuszimFPh61nD2jcfmwc7R28RHjqNrjCK8?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Sober October Challenge]]></title><description><![CDATA[Hello, again my friends! Now I know my title may have some of you running for the hills but hear me out. I have decided to embark upon a little challenge and the lovely person that I am, I'm extending]]></description><link>http://direct.ecency.com/health/@thp88/sober-october-challenge</link><guid isPermaLink="true">http://direct.ecency.com/health/@thp88/sober-october-challenge</guid><category><![CDATA[health]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Mon, 30 Sep 2019 16:18:27 GMT</pubDate><enclosure url="https://images.ecency.com/p/C3TZR1g81UNaPs7vzNXHueW5ZM76DSHWEY7onmfLxcK2iNyiN3KvWb2nMYHRZAkAx8c1HB1gWxNhyAnW1m83LeDmAbyvirEUEDqQV1emsQqddpHXZC448Sz?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Picking Your Protein]]></title><description><![CDATA[Vegans! Vegetarians! Bodybuilders! Lend me your ears! Lately I have had my head buried in the books writing a small project concerning proteins (type, quality, etc) and along with intermittent thoughts]]></description><link>http://direct.ecency.com/steemstem/@thp88/picking-your-protein</link><guid isPermaLink="true">http://direct.ecency.com/steemstem/@thp88/picking-your-protein</guid><category><![CDATA[steemstem]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Sat, 28 Sep 2019 10:35:45 GMT</pubDate><enclosure url="https://images.ecency.com/p/C3TZR1g81UNaPs7vzNXHueW5ZM76DSHWEY7onmfLxcK2iQHm3XSyoNLSDp2BPtpLpNnps1V2KCSyNyAfsjZkgmjtUPmZqG29BAwU2kbCseeZtnVZ5S8W1yY?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Introduction post]]></title><description><![CDATA[Hello, fellow Steemians and bloggers! This post is a little overdue possibly as I have been posting blogs for a week now but I guess I was a tad over-eager to start sharing with you all! So who am I and]]></description><link>http://direct.ecency.com/introduceyourself/@thp88/introduction-post</link><guid isPermaLink="true">http://direct.ecency.com/introduceyourself/@thp88/introduction-post</guid><category><![CDATA[introduceyourself]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Thu, 26 Sep 2019 14:59:12 GMT</pubDate><enclosure url="https://images.ecency.com/p/3W72119s5BjVs3Hye1oHX44R9EcpQD5C9xXzj68nJaq3CeSzZTRqxf79A62JqHgSLKJD7hiL9M2ZgTC2zESAzB7y5XvSzxNHFJ2pmTz75Gvu7vD5sb1Pkr?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Vanilla Protein Porridge/Oatmeal]]></title><description><![CDATA[Fancy a healthy high protein start to the day? Obviously Tom! (I assume you answered) Well, then folks give the following a try. For a large bowl (approx. 650kcal): Please note to adjusting the portion]]></description><link>http://direct.ecency.com/food/@thp88/vanilla-protein-porridge-oatmeal</link><guid isPermaLink="true">http://direct.ecency.com/food/@thp88/vanilla-protein-porridge-oatmeal</guid><category><![CDATA[food]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Wed, 25 Sep 2019 15:55:18 GMT</pubDate><enclosure url="https://images.ecency.com/p/cyxkEVqiiLy2ofdgrJNxeZC3WCHPBwR7MjUDzY4kBNr81Mke7W1118oonC7mPPmRTAx9qJeN98ZotwaHugtHBdi1DEFnrnVVbEpcJHqntPdSGhxBY6t3vT6w2gy8Ac973ca?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Top 10 Vitamin D Foods]]></title><description><![CDATA[Vitamin D is integral to the healthy functioning of your body, that acts like a hormone in the body. Having optimal levels can considerably improve a number of factors and every single cell has a receptor]]></description><link>http://direct.ecency.com/food/@thp88/top-10-vitamin-d-foods</link><guid isPermaLink="true">http://direct.ecency.com/food/@thp88/top-10-vitamin-d-foods</guid><category><![CDATA[food]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Tue, 24 Sep 2019 08:34:42 GMT</pubDate><enclosure url="https://images.ecency.com/p/3jpR3paJ37V8JxyWvtbhvcm5k3roJwHBR4WTALx7XaoRovpTZziEcHuGgsCUpk2eg2W36KuQAwK97tsjoQmgA7BPz21CakoZ5B8LiweQhuM224C73MXpQLiwjb1Ev2F6jkRVx?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Low-carb vanilla & raspberry cheesecake dark chocolate brownies.]]></title><description><![CDATA[Everyone loves desserts, its a fact of life that we are hard-wired to crave sweet things. Unfortunately, this often can be a pain in the ass when trying to stay on a healthy path. The cycle usually is]]></description><link>http://direct.ecency.com/food/@thp88/low-carb-vanilla-and-raspberry-cheesecake-dark-chocolate-brownies</link><guid isPermaLink="true">http://direct.ecency.com/food/@thp88/low-carb-vanilla-and-raspberry-cheesecake-dark-chocolate-brownies</guid><category><![CDATA[food]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Mon, 23 Sep 2019 18:46:48 GMT</pubDate><enclosure url="https://images.ecency.com/p/C3TZR1g81UNaPs7vzNXHueW5ZM76DSHWEY7onmfLxcK2iPTzZqMAHwuqCo9B9XtiTpXPKv8VYpHzZvGeW74ihFGuQ3oLL4M7WdbLYsmuaSgoW8pn9uwM7qp?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[20-minute fitness - Sunday bodyweight circuit.]]></title><description><![CDATA[20-minute fitness - Sunday bodyweight circuit. "But dude, it's Sunday....." Personally, for my own training I like to keep it structured throughout the week and on the weekends take the opportunity]]></description><link>http://direct.ecency.com/exercise/@thp88/20-minute-fitness-sunday-bodyweight-circuit</link><guid isPermaLink="true">http://direct.ecency.com/exercise/@thp88/20-minute-fitness-sunday-bodyweight-circuit</guid><category><![CDATA[exercise]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Sun, 22 Sep 2019 14:06:51 GMT</pubDate><enclosure url="https://images.ecency.com/p/C3TZR1g81UNaPs7vzNXHueW5ZM76DSHWEY7onmfLxcK2iP93obijAZp5KWPV6cpjZwFp53k32b2m7NMC4sBervriDg1UattfqXPnGBSopjJWfFiXoMzzvoG?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Top ten foods for Vitamin C]]></title><description><![CDATA[Winter is coming people! Vitamin C has been shown to improve immune function by encouraging the body to boost white blood cell production. So battle the cold weather by incorporating some of these foods]]></description><link>http://direct.ecency.com/exercise/@thp88/top-ten-vegetables-for-vitamin-c</link><guid isPermaLink="true">http://direct.ecency.com/exercise/@thp88/top-ten-vegetables-for-vitamin-c</guid><category><![CDATA[exercise]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Sat, 21 Sep 2019 11:10:06 GMT</pubDate><enclosure url="https://images.ecency.com/p/cyxkEVqiiLy2ofdgrJNxeZC3WCHPBwR7MjUDzY4kBNr81NDRjjAHtHsLdhL6Gg96fTxWcdN6q4g9wWdM3En9kT3MwCtsmGHbyiKiEbz5DuvqSV51vCGeJgP3yazscyr5J3Y?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[LHS Real Deal Meal Shake]]></title><description><![CDATA[Hey guys, here is a meal replacement shake we created today you can find the recipe here: I am a nutritionist, strength coach and research fanatic who blogs about health, training and nutrition. Blog:]]></description><link>http://direct.ecency.com/dtube/@thp88/z13i60mn4lm</link><guid isPermaLink="true">http://direct.ecency.com/dtube/@thp88/z13i60mn4lm</guid><category><![CDATA[dtube]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Fri, 20 Sep 2019 07:39:51 GMT</pubDate><enclosure url="https://images.ecency.com/p/S5Eokt4BcQdk2bRb9gatmwEsdvNEZvoPjW8HrefQbNNcfRcgrwpaiW1ZyfgtpV3rwtyHEWa?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Structuring your training for fat loss.]]></title><description><![CDATA[This is a blog post, catering for what I see on Steemit, a post to help support the community out there who are looking for some inspiration for their training. I know one size doesn't fit all so if you]]></description><link>http://direct.ecency.com/exercise/@thp88/structuring-your-training-for-fat-loss</link><guid isPermaLink="true">http://direct.ecency.com/exercise/@thp88/structuring-your-training-for-fat-loss</guid><category><![CDATA[exercise]]></category><dc:creator><![CDATA[thp88]]></dc:creator><pubDate>Fri, 20 Sep 2019 07:23:27 GMT</pubDate><enclosure url="https://images.ecency.com/p/C3TZR1g81UNaPs7vzNXHueW5ZM76DSHWEY7onmfLxcK2iPDfrqpk9wJZ8MNSawgZJPuTjPnvxoDEuRnJktok7yrBgifmRi9k5Nsvr1VsqArEbV4euYiYGJi?format=match&amp;mode=fit" length="0" type="false"/></item></channel></rss>