{"version":"1.0","encoding":"UTF-8","feed":{"xmlns":"http://www.w3.org/2005/Atom","xmlns$openSearch":"http://a9.com/-/spec/opensearchrss/1.0/","xmlns$blogger":"http://schemas.google.com/blogger/2008","xmlns$georss":"http://www.georss.org/georss","xmlns$gd":"http://schemas.google.com/g/2005","xmlns$thr":"http://purl.org/syndication/thread/1.0","id":{"$t":"tag:blogger.com,1999:blog-6028926041315013636"},"updated":{"$t":"2026-09-29T02:57:36.411-07:00"},"category":[{"term":"Meditation \u0026 Breathing"},{"term":"Workouts \u0026 Movement"},{"term":"Healthy Eating"},{"term":"Stress Management"}],"title":{"type":"text","$t":"The Mind and Body: Fitness, Healthy Eating \u0026amp; Mental Wellness"},"subtitle":{"type":"html","$t":""},"link":[{"rel":"http://schemas.google.com/g/2005#feed","type":"application/atom+xml","href":"https:\/\/www.themindandbody.in\/feeds\/posts\/summary"},{"rel":"self","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/summary\/-\/Workouts+%26+Movement?alt=json\u0026max-results=4"},{"rel":"alternate","type":"text/html","href":"https:\/\/www.themindandbody.in\/search\/label\/Workouts%20%26%20Movement"},{"rel":"hub","href":"http://pubsubhubbub.appspot.com/"},{"rel":"next","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/summary\/-\/Workouts+%26+Movement\/-\/Workouts+%26+Movement?alt=json\u0026start-index=5\u0026max-results=4"}],"author":[{"name":{"$t":"The Mind and Body"},"uri":{"$t":"http:\/\/www.blogger.com\/profile\/17315943267895889323"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"16","height":"16","src":"https:\/\/img1.blogblog.com\/img\/b16-rounded.gif"}}],"generator":{"version":"7.00","uri":"http://www.blogger.com","$t":"Blogger"},"openSearch$totalResults":{"$t":"12"},"openSearch$startIndex":{"$t":"1"},"openSearch$itemsPerPage":{"$t":"4"},"entry":[{"id":{"$t":"tag:blogger.com,1999:blog-6028926041315013636.post-528550320828760714"},"published":{"$t":"2026-09-10T20:22:54.401-07:00"},"updated":{"$t":"2026-09-10T20:26:18.973-07:00"},"category":[{"scheme":"http://www.blogger.com/atom/ns#","term":"Workouts \u0026 Movement"}],"title":{"type":"text","$t":"Back and Biceps Home Workout: No Gym Required"},"summary":{"type":"text","$t":"Back and biceps is Tuesday and Friday on my actual split, and it took me embarrassingly long to realize the two muscle groups are basically a package deal. Almost every pulling exercise recruits your biceps as a secondary mover, which either means back and biceps day is efficient programming or your biceps just never get a day off. Both are true.This wasn't always how I trained. I started with "},"link":[{"rel":"replies","type":"application/atom+xml","href":"https:\/\/www.themindandbody.in\/feeds\/528550320828760714\/comments\/default","title":"Post Comments"},{"rel":"replies","type":"text/html","href":"https:\/\/www.themindandbody.in\/2026\/06\/back-and-biceps-home-workout.html#comment-form","title":"0 Comments"},{"rel":"edit","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/default\/528550320828760714"},{"rel":"self","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/default\/528550320828760714"},{"rel":"alternate","type":"text/html","href":"https:\/\/www.themindandbody.in\/2026\/06\/back-and-biceps-home-workout.html","title":"Back and Biceps Home Workout: No Gym Required"}],"author":[{"name":{"$t":"The Mind and Body"},"uri":{"$t":"http:\/\/www.blogger.com\/profile\/17315943267895889323"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"16","height":"16","src":"https:\/\/img1.blogblog.com\/img\/b16-rounded.gif"}}],"media$thumbnail":{"xmlns$media":"http://search.yahoo.com/mrss/","url":"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEjy4ofIAGRsqL7t5Zi0dkmr9CDRhcwNHMFy-6EGhsl8PwjcXoEVQbtK3WO8Wd6t9Cv_5fEJH64N3TlnYWMNktkts7IKq5cWZ_q7JyWO4eLatYAIV509S9u-zkirIPss_acscVtSUiUgnq-Sn1cj7YFnJEq0E_GF-ot3YBznR4vSp8l-8eNoqOAm-sZ51qc\/s72-c-rw\/back-and-biceps-home-workout.webp","height":"72","width":"72"},"thr$total":{"$t":"0"}},{"id":{"$t":"tag:blogger.com,1999:blog-6028926041315013636.post-1185427262492034943"},"published":{"$t":"2026-08-25T04:17:29.322-07:00"},"updated":{"$t":"2026-08-25T04:17:29.322-07:00"},"category":[{"scheme":"http://www.blogger.com/atom/ns#","term":"Meditation \u0026 Breathing"},{"scheme":"http://www.blogger.com/atom/ns#","term":"Workouts \u0026 Movement"}],"title":{"type":"text","$t":"Virabhadrasana (Warrior Pose): Steps, Benefits \u0026 Mistakes"},"summary":{"type":"text","$t":"\u0026nbsp;Warrior Pose was the first yoga posture that genuinely felt like something my gym background had prepared me for. The moment I dropped into Warrior 1 for the first time, my brain immediately filed it under \"isometric lunge hold,\" which is exactly what it is, dressed in different language and a slower pace than anything I'd done under a barbell. That recognition made this pose the easiest "},"link":[{"rel":"replies","type":"application/atom+xml","href":"https:\/\/www.themindandbody.in\/feeds\/1185427262492034943\/comments\/default","title":"Post Comments"},{"rel":"replies","type":"text/html","href":"https:\/\/www.themindandbody.in\/2026\/08\/virabhadrasana-warrior-pose-guide.html#comment-form","title":"0 Comments"},{"rel":"edit","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/default\/1185427262492034943"},{"rel":"self","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/default\/1185427262492034943"},{"rel":"alternate","type":"text/html","href":"https:\/\/www.themindandbody.in\/2026\/08\/virabhadrasana-warrior-pose-guide.html","title":"Virabhadrasana (Warrior Pose): Steps, Benefits \u0026 Mistakes"}],"author":[{"name":{"$t":"The Mind and Body"},"uri":{"$t":"http:\/\/www.blogger.com\/profile\/17315943267895889323"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"16","height":"16","src":"https:\/\/img1.blogblog.com\/img\/b16-rounded.gif"}}],"media$thumbnail":{"xmlns$media":"http://search.yahoo.com/mrss/","url":"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEiYUPRqP5c0goCZg167eRjJ8w1K130DTRbqE4KQpfHKl8CPxAaXgp0fKB4IDtQHllbvv6vhxwKdleDMBzHarPw4kQcTzqtYS-SD2Icq9MvE8p0abmUeShDObTgQE9LTnz1KZasV7GhSVCdeT8AtQo16HVJgSSh0cMsfitBaPWYBrKC1aZ-3IzImBHP1DpY\/s72-c-rw\/virabhadrasana-warrior-pose-hero-warrior-1.webp","height":"72","width":"72"},"thr$total":{"$t":"0"}},{"id":{"$t":"tag:blogger.com,1999:blog-6028926041315013636.post-4191268672626815020"},"published":{"$t":"2026-06-23T21:24:01.747-07:00"},"updated":{"$t":"2026-08-01T02:23:30.852-07:00"},"category":[{"scheme":"http://www.blogger.com/atom/ns#","term":"Workouts \u0026 Movement"}],"title":{"type":"text","$t":"Legs and Shoulders Workout: Full Gym Session Guide"},"summary":{"type":"text","$t":"Legs and shoulders is my actual Saturday session, and I've also written up the home version of this exact day for when I don't have gym access. This is the gym version — heavier, more equipment-dependent, and the one I default to whenever I can. Both work. This one just lets you load more weight and hit failure more precisely with machines and cables.The pairing came from the same place it always"},"link":[{"rel":"replies","type":"application/atom+xml","href":"https:\/\/www.themindandbody.in\/feeds\/4191268672626815020\/comments\/default","title":"Post Comments"},{"rel":"replies","type":"text/html","href":"https:\/\/www.themindandbody.in\/2026\/06\/ultimate-legs-and-shoulders-gym-workout.html#comment-form","title":"0 Comments"},{"rel":"edit","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/default\/4191268672626815020"},{"rel":"self","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/default\/4191268672626815020"},{"rel":"alternate","type":"text/html","href":"https:\/\/www.themindandbody.in\/2026\/06\/ultimate-legs-and-shoulders-gym-workout.html","title":"Legs and Shoulders Workout: Full Gym Session Guide"}],"author":[{"name":{"$t":"The Mind and Body"},"uri":{"$t":"http:\/\/www.blogger.com\/profile\/17315943267895889323"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"16","height":"16","src":"https:\/\/img1.blogblog.com\/img\/b16-rounded.gif"}}],"media$thumbnail":{"xmlns$media":"http://search.yahoo.com/mrss/","url":"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEj65s5Js8bq7HkhxJC3v7jcc1hbmHJHvUZvUUslqjUihY73MZEapBStYz5tApoCUiQbx-8diQaZiSpX4hbksT0ktgCvOMXvX3wz6-ZU_caUBzAZ0kpM7aHo7MNI7EQgGKQWS5-hWglosVDDOB_GCEC35MydOzs_NFiQou8NF-nZZbvRlLZfmdaeW7IH-h8\/s72-c-rw\/legs-and-shoulders-workout-gym.webp","height":"72","width":"72"},"thr$total":{"$t":"0"}},{"id":{"$t":"tag:blogger.com,1999:blog-6028926041315013636.post-4169399975005202390"},"published":{"$t":"2026-06-19T23:16:53.006-07:00"},"updated":{"$t":"2026-07-31T05:54:09.593-07:00"},"category":[{"scheme":"http://www.blogger.com/atom/ns#","term":"Workouts \u0026 Movement"}],"title":{"type":"text","$t":"Legs and Shoulders Home Workout: No Equipment Needed"},"summary":{"type":"text","$t":"Legs and shoulders is my actual Saturday session — it's been part of my split since I switched away from the beginner mistake of training each muscle group only once a week. I used to do one muscle group per day (legs Monday, shoulders some other day), and it just didn't work well for a natural lifter. Hitting each group twice a week made a real difference, and legs plus shoulders ended up "},"link":[{"rel":"replies","type":"application/atom+xml","href":"https:\/\/www.themindandbody.in\/feeds\/4169399975005202390\/comments\/default","title":"Post Comments"},{"rel":"replies","type":"text/html","href":"https:\/\/www.themindandbody.in\/2026\/06\/legs-shoulders-home-workout-mass.html#comment-form","title":"0 Comments"},{"rel":"edit","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/default\/4169399975005202390"},{"rel":"self","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/6028926041315013636\/posts\/default\/4169399975005202390"},{"rel":"alternate","type":"text/html","href":"https:\/\/www.themindandbody.in\/2026\/06\/legs-shoulders-home-workout-mass.html","title":"Legs and Shoulders Home Workout: No Equipment Needed"}],"author":[{"name":{"$t":"The Mind and Body"},"uri":{"$t":"http:\/\/www.blogger.com\/profile\/17315943267895889323"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"16","height":"16","src":"https:\/\/img1.blogblog.com\/img\/b16-rounded.gif"}}],"media$thumbnail":{"xmlns$media":"http://search.yahoo.com/mrss/","url":"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEhqYFoUT7izQmOWksjdbRid38jVmlMWMix0zhX2ZxMKX1JameeZfLx3MxabmmuXhHLKQIJCpbUbBJf0XquUTRHj0y51uF-uBO3Rfe0TEXARdiPVSA3dmjJ0xJLRv79AvL7H59306ZRAEHcw6MSCKvbofcKpKjyQLFzKfABUKV0-MZqOaKiTlxC7NrKbK-c\/s72-c-rw\/legs-and-shoulders-home-workout.webp","height":"72","width":"72"},"thr$total":{"$t":"0"}}]}}