<?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>Sun, 26 Apr 2026 09:29:07 GMT</lastBuildDate><atom:link href="http://direct.ecency.com/created/freelitics/rss.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[Workout Diaries #12 - Conditioning]]></title><description><![CDATA[source Heres the routine I followed today, Dynamic Warm-up - Skipping ropes - 20 Jumping Jacks - 20 HH Squats - 15 Hip Raises - 10 Shoulder Bridge leg raises - 5 per leg Windmill Forward & Reverse]]></description><link>http://direct.ecency.com/fitness/@free-ion/workout-diaries-12-conditioning</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@free-ion/workout-diaries-12-conditioning</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[free-ion]]></dc:creator><pubDate>Mon, 05 Mar 2018 08:29:36 GMT</pubDate><enclosure url="https://images.ecency.com/p/M7YJgYmt9DyTxGcYy3UELnT77X6pRGZCLAB8C35X1xz3sRswyPSCp9o7A97tBeWuh8oTX2UctXEzAGgVJ9BRbyzxrpnRevGShECzi7E2djizLoEZFDu5xYA4htvreCqMdx7UuZqLCEKf4uQcVyMBmuy7Ygxo25t2FCekktdRAk7TqzP5C8x7xFL8uYKp156sUdZG5ZZKFRW9N2k6yoHKbaYdNWVWZw5E9KWKyZAdDfCVVxe3sbfLKuxWgSetvxvMChb2TeHBybZnDbo5DbEbawHH?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout Diaries #11 - Beat the Pb]]></title><description><![CDATA[source Heres the routine I followed today,Dynamic Warm-up -Skipping ropes - 20 Jumping Jacks - 20 HH Squats - 15 Hip Raises - 10 Shoulder Bridge leg raises - 5 per leg Windmill Forward & Reverse Drill]]></description><link>http://direct.ecency.com/fitness/@free-ion/workout-diaries-11-beat-the-pb</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@free-ion/workout-diaries-11-beat-the-pb</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[free-ion]]></dc:creator><pubDate>Mon, 05 Mar 2018 00:52:18 GMT</pubDate><enclosure url="https://images.ecency.com/p/M7YJgYmt9DyTxGcYy3UELnT77X6pRGZCLAB8C35X1xz3sRswyPSAEw71KdFtNddcw3F8vkVbAz7ddSFWdt1hhqvJ95gihtGHRmmY68UF1by9m3aorM1Cs7RKAaENJtc4aBPi7RTot1ZcBS6b32R7Ff8LD9yqkgasemjTskY3qsuVWsP87DhVm3TvE34Q6ipAr99pawxKAVK2J1hwxR8yquivptHMCsFxyVwzr4cwbTRyNbb1mSicUHTi33PcmMRxERzVRrafSMbCDpwVPrz5N79Z?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout Diaries #10 - Beat the Pb]]></title><description><![CDATA[Heres the routine I followed today, Dynamic Warm-up - Skipping ropes - 20 Jumping Jacks - 20 HH Squats - 15 Hip Raises - 10 Shoulder Bridge leg raises - 5 per leg Windmill Forward & Reverse Drill -]]></description><link>http://direct.ecency.com/fitness/@free-ion/workout-diaries-10-beat-the-pb</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@free-ion/workout-diaries-10-beat-the-pb</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[free-ion]]></dc:creator><pubDate>Sat, 24 Feb 2018 16:24:24 GMT</pubDate><enclosure url="https://images.ecency.com/p/gPCasciUWmF5VZucjWuzmpXUomGMznGBossB7LD3EFbGX3axgokzP62B3CJk9Ph9nAgu4vwW6hrymPkJ6Cex8UpfrwKoKg7je2CL5qoSiYzTPYmrjHRKxgN2PEcDcYRGTkbgVr8eMXgWKgxayC?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout Diaries #9 - Conditioning]]></title><description><![CDATA[source Heres the routine I followed today,Dynamic Warm-up - Skipping ropes - 20 Jumping Jacks - 20 HH Squats - 15 Hip Raises - 10 Shoulder Bridge leg raises - 5 per leg Windmill Forward & Reverse Drill]]></description><link>http://direct.ecency.com/fitness/@free-ion/workout-diaries-9-conditioning</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@free-ion/workout-diaries-9-conditioning</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[free-ion]]></dc:creator><pubDate>Fri, 23 Feb 2018 04:09:48 GMT</pubDate><enclosure url="https://images.ecency.com/p/M7YJgYmt9DyTxGcYy3UELnT77X6pRGZCLAB8C35X1xz3sRswyPLPgJNQ2LVYHBnCLBcRURXtunmEigrQKKh6L1W8hcNcx9nQzinxqVSdGYtLj2mrpta1a6RoyCCxkkj3ZSp8jzf9poTtpVP9mCw7rLdetaqm5dRe8tEMdwzBovsXAmnatZDbUHhDp8XHu1u926HjSPYPwnMPvkaVzzUpW3ygHAMpnCTgkZcLk8oyHBe8o76wUS14XpvgBFzTFU42J2aURdwdduueMrRJYoWQpuTM?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout Diaries #8 - Conditioning]]></title><description><![CDATA[source Missed morning workout today, so complete the workout in the evening. But evening workout seems a bit difficult than the morning one.  Why do you think this happened? Heres the routine I followed]]></description><link>http://direct.ecency.com/fitness/@free-ion/workout-diaries-8-conditioning</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@free-ion/workout-diaries-8-conditioning</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[free-ion]]></dc:creator><pubDate>Fri, 23 Feb 2018 03:49:18 GMT</pubDate><enclosure url="https://images.ecency.com/p/M7YJgYmt9DyTxGcYy3UELnT77X6pRGZCLAB8C35X1xz3sRswxxGtFLYXEBGH4e7V9FhPEYffSgjHjkYcDVEmw917vb2dVhZDkPJPK1D9MPvF1nxd7PFxSPgBHBEFLeeT9DT3Vi86MuTavVb2dTfSxT7ZEs4wL8JQM5DxG9VLtAbL2cMsf5i6px1ttBxc5VSigHXC2AjsQ3EAUCrz2Rid8G9udmWteLvmAj6VdK5Han5yvqKA1r75J2QL82yFmxvnnGFMi2UPiQkAEkYxwd83d5sm?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout Diaries #7 - Hell Days ( GAIA)]]></title><description><![CDATA[source Daily workout continues, hope to be consistent and do this regularly. Heres the routine I followed today,Dynamic Warm-up - Skipping ropes - 20 Jumping Jacks - 20 HH Squats - 15 Hip Raises - 10 Shoulder]]></description><link>http://direct.ecency.com/fitness/@free-ion/workout-diaries-7-hell-days-gaia</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@free-ion/workout-diaries-7-hell-days-gaia</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[free-ion]]></dc:creator><pubDate>Wed, 21 Feb 2018 03:50:51 GMT</pubDate><enclosure url="https://images.ecency.com/p/5ZJ4Z52ZRyQfjRqPCLbGFuSQ8pbrG1oiY5Ly1EcTjp831YvEMvzqER3eX3CWYLRPCvw43i91NNXq7be8rkUq5e871Qo3sxuTxhZ6PoqRTqsn69dPBnQq5FLqgPj3mzbxthEZfYxsMKtk2vbBKCF4Pz83fVtdcKqeoBGhy8rMQ9apsjCz8qjQoVYGGvDkE1jr4yFYEzxwp51njzwSNvjuBEoCb2rygXa5MGKKNAen756bUnycAaXxRG2rqeJHquNwF6tMG7CnL8DjD84jkFctraj?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout Diaries #6 - Hell Days ( METIS)]]></title><description><![CDATA[Source Had a more energetic workout today, felt my body has eased up a bit after the half on sunday. Hope to continue this schedule every morning. #fitness #consistency #healthiswealth Heres the routine]]></description><link>http://direct.ecency.com/fitness/@free-ion/workout-diaries-6-hell-days-metis</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@free-ion/workout-diaries-6-hell-days-metis</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[free-ion]]></dc:creator><pubDate>Tue, 20 Feb 2018 04:23:21 GMT</pubDate><enclosure url="https://images.ecency.com/p/M7YJgYmt9DyTxGcYy3UELnT77X6pRGZCLAB8C35X1xz3sRswxxUNguu9AAnbH7MBjBRDeLFdyt2SeaNsHvAuuWJx7kXiGzVJyWaTFTUUtoakYyMxt8eoVwEX4WRKTgxi6u5d4tabsWCuA5iw1QNSZWTN3f2EiFFQoGUybQ9A6bKtEiwTeMR9UcA4dhnm9MFcJC3Hsf8w5R9XFCLCUxhnqAhzTiCVsoquoHxLqdooXShBEnrnq6QZiXTFwZGjYakAen8LshNMEHX4tMPiW73DDm5y?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout Diaries #5 - Hell Days ( Hyperion)]]></title><description><![CDATA[Source Morning workout as usual but due the half marathon run yesterday, was really sore. #nopainnogain  But once the workout started I felt nice and was surprised how capable my body is, inspite]]></description><link>http://direct.ecency.com/fitness/@free-ion/workout-diaries-5-hell-days-hyperion</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@free-ion/workout-diaries-5-hell-days-hyperion</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[free-ion]]></dc:creator><pubDate>Mon, 19 Feb 2018 07:57:15 GMT</pubDate><enclosure url="https://images.ecency.com/p/M7YJgYmt9DyTxGcYy3UELnT77X6pRGZCLAB8C35X1xz3sRswxxsF3h4tUrirMxSnvde2RtHTMroNa7xaZ7Xa4GEnpFGcRi9KbAWBuUenUScxE88tfusnT5u3GK96WiJ7ZAZHH3VHSjbGKHxTWxV8p5k8TH92n9unXajmzymc53iCW1HpBqyYcsdVovfG4A2Carbefr4duWJ6teNGwEg5t9KsdVQWzsJWZWUt7KXwd5QDSN75XoyWFQGfP1t7TikejGgtKsX3e6MFpfASUiq3bDnX?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout Diaries #4 - Endurance]]></title><description><![CDATA[Source  Workout happend quite late today. Took approximately 45 min to finish the workout.Heres the routine I followed today,Dynamic Warm-up - Skipping ropes - 20 Jumping Jacks - 20 HH Squats - 15]]></description><link>http://direct.ecency.com/fitness/@free-ion/workout-diaries-4-endurance</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@free-ion/workout-diaries-4-endurance</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[free-ion]]></dc:creator><pubDate>Sat, 17 Feb 2018 18:06:45 GMT</pubDate><enclosure url="https://images.ecency.com/p/M7YJgYmt9DyTxGcYy3UELnT77X6pRGZCLAB8C35X1xz3sRswyPSAEw71KdFtNddcw3F8vkVbAz7ddSFWdt1hhqvJ95gihtGHRmmY68UF1by9m3aorM1Cs7RKAaENJtc4aBPi7RTot1ZcBS6b32R7Ff8LD9yqkgasemjTskY3qsuVWsP87DhVm3TvE34Q6ipAr99pawxKAVK2J1hwxR8yquivptHMCsFxyVwzr4cwbTRyNbb1mSicUHTi33PcmMRxERzVRrafSMbCDpwVPrz5N79Z?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout Diaries #3 - Beat your PB]]></title><description><![CDATA[Started my morning workout at 0652h today. Took approximately 35 min to finish the workout. Heres the routine I followed today, Dynamic Warm-up - Skipping ropes - 20 Jumping Jacks - 20 HH Squats - 15 Hip]]></description><link>http://direct.ecency.com/fitness/@free-ion/workout-diaries-3-beat-your-pb</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@free-ion/workout-diaries-3-beat-your-pb</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[free-ion]]></dc:creator><pubDate>Fri, 16 Feb 2018 04:37:03 GMT</pubDate><enclosure url="https://images.ecency.com/p/2N61tyyncFaFnNFKLegVvzmsrMAExSDXzsHdqwaiRuSBbso4CBbL99qbVrNPA8P19Z4GWNSwomFZNUJGr8su84ig8BvPz5cYazMdzCFf6NR9eUJ5H3Xcd5t2J8V59U2dKs78dE8i2t4v?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Workout Diaries  #2 - Conditioning]]></title><description><![CDATA[Started my morning workout at 0645h today,though I woke up at six in the morning. Todays was a day for Conditioning of Abs,Legs and Shoulders. Took approximately 21 min to finish the workout but by the]]></description><link>http://direct.ecency.com/fitness/@free-ion/workout-diaries-2-conditioning</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@free-ion/workout-diaries-2-conditioning</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[free-ion]]></dc:creator><pubDate>Thu, 15 Feb 2018 05:13:33 GMT</pubDate><enclosure url="https://images.ecency.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?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Morning workout #1 - Fitness Diary 13 Feb 2018]]></title><description><![CDATA[( !]]></description><link>http://direct.ecency.com/fitness/@free-ion/morning-workout-1-fitness-diary-13-feb-2018</link><guid isPermaLink="true">http://direct.ecency.com/fitness/@free-ion/morning-workout-1-fitness-diary-13-feb-2018</guid><category><![CDATA[fitness]]></category><dc:creator><![CDATA[free-ion]]></dc:creator><pubDate>Tue, 13 Feb 2018 02:23:51 GMT</pubDate><enclosure url="https://images.ecency.com/p/3W72119s5BjWPGGUiZ9pqnZoj8JHYxCCp9dtn2QVeL7kubEuMhV9eBquHCbYT9VVKLwiCbfzjimNXZGiyKmPadi9QLPBm9a9AVAa5NY6ACZCsZy4qaGCjp?format=match&amp;mode=fit" length="0" type="false"/></item></channel></rss>