CrossFit Jacksonville Beach

New month right around the corner! 💪

New goals to set! 👏🙌

Drop your fitness goals below! Is it to get better at a certain skill? Be more consistent? Start a better nutrition routine? We want to help you! 🌟

According to a study, people who write down their goals are 42% more likely to achieve them. In addition, another study found individuals who set specific, measurable and time-bound goals achieved 50% more of their goals! 💫📝

What makes CrossFit fun is there is always something new and exhilarating to try and work towards. 🌟

Constant progress while having fun with your peers!

What skill are you looking at getting better at? ⬇️ comment below so we can help!

Throwback to 2023! 💪🇺🇸

Our community thrives on mutual support, shared goals, fostering motivation and friendship. 🌟

From beginners to veterans, it’s a place where sweat, dedication and encouragement create a powerful fitness family! 💫💫

🌟Stellar 5 Star Review 🌟

Grateful for our amazing community of members!

Come see what we are all about 💪

We LOVE our SHY Guys! 🌟

Did you know we have a designated fitness class designed for our 50+ community? Our Stronger Healthier You class.

What is it? Still CrossFit. Still Intense. Still a stellar workout! But it is designed to meet the needs of our 50+ population. ✨

As we age, our priorities and needs shift and that is what the SHY class is all about. We have fun, get stronger and work hard to ensure health and longevity for the long run. 💪

Congratulations Shivani for winning our CFJB Nutrition Challenge!!!! We recognize all of the hard work you put in over the month and want to celebrate you! 👏👏👏👏

🧘Want to get the most out of this time of year? Be PRESENT.⁠
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When you’re busy, it’s easy to start thinking about what happened yesterday, and what you have to do tomorrow. ⁠
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That’s why right now, it’s SO important to have a few daily habits that ground you, energize you, and bring you back to the present moment. ⁠
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💥 Here are 3 feel-good habits to get you from here to 2024…⁠
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1. Get at least 150 minutes of exercise a week (30 minutes/5 days a week). It helps reduce stress, balance your blood sugar, and boosts your mood.⁠
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2. Eat a balanced whole-foods-based diet. This helps keep your energy up, your digestive system happy, your mood upbeat, and your immune system on point.⁠
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3. Make time for sleep. Your body does more than rest when you’re sleeping. It recovers from the day before and rejuvenates for a great tomorrow!⁠
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When you treat your body better, you feel better!⁠
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And that helps you get the most out of your days. 🤜🤛

MYTH vs. FACT⁠
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🏃‍♂️I should ramp up my workouts to burn off the extra calories I’m eating.⁠⁠
🏋️‍♀️⁠⁠
🏋️‍♀️⁠⁠
🏋️‍♀️⁠
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🎉MYTH! 🎉⁠
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Your workouts aren’t just about burning calories. They do SO much more than that for you.⁠
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In the short term, they can boost your mood, help you sleep better, keep your immune system strong, AND give you energy.⁠
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And in the long term, they can help keep you feeling strong, fit, and healthy.⁠
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The same thing goes for your diet — the food you eat isn’t just calories, it’s also how you get important vitamins, minerals, and more so that your body can function at its best.⁠
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Still not convinced? Doing too much exercise can set you up for feeling exhausted or — even worse — leave you with an injury. Not a very merry way to spend the holidays!

🔥 SUCCESS DOESN’T JUST HAPPEN⁠
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This time of year can be tough when it comes to your health and fitness because of all the events and traditions that knock us out of our regular routine.⁠
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But the good news is — you’re stronger than all of that!⁠
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Remember: Success doesn't just fall into your lap. ⁠
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You have to bring it to life by being intentional and taking action.⁠
That means making healthy choices, getting your workouts in, prioritizing sleep, and basically doing everything that makes you feel GOOD from the inside out.⁠
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What actions are you taking this week to move toward your goals? Share it in the comments below! ⬇️📝

🍏 Healthy Tip: Spend 5-10 minutes TODAY planning out December — especially if you have a lot going on. ⁠
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Planning ahead (starting ASAP) will allow you to slow down and enjoy the holidays while still keeping an eye on your goals.⁠
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Here are a few things you might want to make time for:⁠
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🎁 Finishing (starting?!) your holiday shopping⁠
✈️ Making any travel arrangements⁠
🥳 Planning any open houses/parties you will be hosting⁠
💪 Blocking out time in your calendar for your workouts and other self-care ⁠
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Can you believe we are already thinking about the holidays?! 🤯 Where did 2023 go?

💥TRUTH BOMB! 💥⁠
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Yes, you do “spend” time and effort when you focus on your health and fitness.⁠
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But it’s not really “spending” — it’s an investment in your happiness and longevity.⁠
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👉 In other words? Your body is your most precious asset, and keeping it healthy and strong is a non-negotiable!⁠
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When you give it the TLC it needs by committing to regular workouts, clean eating, and/or getting adequate sleep, you’re adding to your investment…⁠
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And it will pay off tenfold in the future.

🍁 Gratitude deserves year-round attention.🍁 ⁠
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Did you know that research shows that practicing gratitude for 15 minutes a day five days a week for at least six weeks can boost your mental wellness AND help your physical health. ⁠
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It can help:⁠
Lower depression⁠
Manage anxiety⁠
Support heart health⁠
Improve your sleep⁠
Manage stress⁠
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Pretty great, right?

🤔Commonly Asked Question: "Do I have to give up snacking if I want to reach my fitness/health goals?" ⁠
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The answer is: "NO" ⁠
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The secret? Planning ahead!

Here's the reality:⁠
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🔸 You WILL sometimes crave a snack between meals.⁠
🔸 It’s WAY EASIER to make a snack choice that supports your goals if you have something prepared to munch on.⁠
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So how do you balance it all? ⁠
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Swap high-calorie, high-sugar, high-sodium, and processed snacks with options that are based on whole foods — and that are nutritious and filling. 🍎🥜⁠
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It's not just about swapping your cookies for grapes… but also finding snacks that pack a nutrient punch.⁠
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A few ideas: seaweed strips, roasted chickpeas, old-fashioned (not super processed) jerky, and/or 1 ounce of high-quality dark chocolate.⁠
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FACT: It can take a while to change your snack habits, in part because your tastebuds may be used to ultra-processed foods. Hang in there. The payoffs in your energy and results are SO WORTH IT.⁠
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What is your current healthy snack obsession?! Let’s get some inspiration going 👇💬

Change can be complicated — by its very nature, it challenges us.⁠
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And it’s even MORE challenging when you hold onto habits, routines, and mindsets that don't serve you anymore. ⁠
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Things like:⁠
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“Numbing out” in front of the TV for yet another binge-watch session⁠
Snacking on ultra-processed foods when you know whole foods are better⁠
Holding onto the belief that you can't achieve your goals because you’ve struggled in the past⁠
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Letting go of those old limiting habits and beliefs is just as important as holding onto the traits that help you succeed.⁠
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Things like:⁠
✔️Your determination⁠
✔️Your creativity⁠
✔️Your discipline⁠
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Today, take an assessment.⁠
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What’s ONE THING you can let go of today that’s standing between you and your goals?⁠
What’s ONE THING that you want to double down on to help you reach your goals?

2023/24 Winter Merch Drop!!

Taking pre-orders now through 10/3.

See us if you have questions. Or comment below!

They say you eat first with your eyes — and there’s nothing as appetizing as a colorful plate!⁠
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But those colors don’t just look pretty and taste good. They also have benefits for your health.⁠
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🍅 Red foods like apples, tomatoes, and red peppers are packed with antioxidants that protect the heart and lower the risk of certain types of cancers.⁠
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🥕🍋 Orange and yellow foods like carrots, sweet potatoes, lemons, and oranges are loaded with beta-carotene and vitamin C, which boost both eye health and your immune system.⁠
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🥬 Green foods like spinach, kale, and broccoli are not only high in digestion-friendly fiber, but they’re also filled with antioxidants that may help lower your risk of heart disease, cancer, and high blood pressure.⁠
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🫐 Blue and black foods (blueberries, blackberries, plums, etc.) are linked with better heart health and a lower risk of obesity, type 2 diabetes, some cancers, and other chronic diseases.⁠
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Challenge: During the next two days, try to eat at least one serving of fruits and veggies from EACH of those colors!

Sometimes you KNOW you need a rest day because you’re tired and/or sore.⁠
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But what if you aren’t tired and sore? Should you still take off at least one day a week?⁠
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Answer: YES.⁠
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💥4 Reasons to Take a Rest/Recovery Day⁠
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1️⃣ Repair & Regrow: Rest days give your fibroblasts (the cells that repair and build your body’s tissues) time to do their job. ⁠
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2️⃣ Energize & Empower: Rest replenishes your glycogen stores, fueling your muscles for your next workout. ⁠
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3️⃣ Prevent Injuries: Rest helps to reduce repetitive stress and strain, decreasing your risk of injuries. ⁠
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4️⃣ Mental Break: Rest isn't just for your body. It's also a chance for your mind to switch gears and focus on something else. This can leave you feeling more motivated and excited about your workouts in the future.

Move your body to improve your focus! 🧠⁠
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It works because moving your body helps: ⁠
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1️⃣ Boost blood flow to your brain: This helps fire up neurons and promote cell growth — particularly in the hippocampus, a key area involved in emotions, memories, and learning!⁠
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2️⃣ Improve your memory and focus: Regular exercise can reshape your brain, enhancing your memory, thinking skills, and focus over time. Studies even show that exercise can increase the size of your hippocampus! 🧠⁠
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3️⃣ Lift your mood: After a workout, you'll experience a mood boost thanks to the rush of endorphins ("feel good" chemicals) your brain releases. 😃⁠
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The workout doesn’t have to be intense. The goal is just to get your blood pumping and your body moving for at least 20 minutes.⁠
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What's your favorite quick, easy activity to help clear your mind? Share in the comments! 👇💬

🤔Commonly Asked Question: "Do I really need to work on my mobility and flexibility?"⁠
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💡The short answer: YES!⁠
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Here are just a few reasons why:⁠
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1️⃣ Improved Performance: Better flexibility and mobility can lead to better workouts. You'll be able to perform exercises with a larger range of motion, which helps target muscles more effectively. 🏋️‍♀️🚴‍♀️⁠
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2️⃣ Injury Prevention: Good mobility helps you with proper posture during workouts, which is key to preventing injuries. When you have better alignment, it can help reduce your risk of strain or injury during workouts and everyday activities. 🛡️⁠
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3️⃣ Posture and Alignment: Regular flexibility and mobility work can fight posture problems caused by sitting a lot — or correct imbalances caused by workouts. For many people, better posture means less discomfort and fewer aches and pains. 😌⁠
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4️⃣ Aging Gracefully: Keeping your joints and muscles flexible helps combat the natural loss of mobility that comes with aging, keeping you active and agile for years to come. 👵👴⁠
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Remember, like any other fitness goal, improving mobility and flexibility takes time and consistency. It's not a race, but a journey towards better health and performance. ⁠
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Do you have a favorite stretch or mobility exercise? Let me know! 👇💬

Exercise isn't just for toning your muscles. It's a NATURAL MOOD BOOSTER that can significantly level up your happiness game. Here's why:⁠
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🧠 It’s a Hormone Helper: Exercise helps your brain produce more mood-boosting hormones that alleviate depression, anxiety, and stress. ⁠
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💦 It Stimulates the Release of Endorphins Breaking a sweat leads to a rush of endorphins, triggering positive feelings that can last for hours. ⁠
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🧘‍♂️ It Reduces Stress 2 Different Ways: Moving your muscles releases pent-up tension, and physical activity helps your brain cope better with stress. ⁠
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Let's turn your fitness journey into a HAPPY one. Which type of exercise gives YOU a mood boost? Let me know in the comments! 👇💬

💪MYTH vs. FACT💪⁠
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👉 If you're not sore, you didn't work out hard enough.⁠⁠
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🎉MYTH! 🎉⁠
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Contrary to popular belief, muscle soreness is NOT a reliable indicator of how effective your workout was.⁠
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💡Muscle soreness generally happens when you stress your muscles in a new way or push them to a new level of intensity. ⁠
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This can cause delayed onset muscle soreness (DOMS), which is a natural response to microtrauma in muscle fibers.⁠
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But just because you're not sore doesn't mean your workout wasn't effective. ⁠
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📈In fact, as your body adapts to a consistent workout routine, you'll likely experience less and less soreness — but you're still improving your strength, endurance, and overall fitness!⁠
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Save this and follow me for more health and fitness facts! 👊🏃‍♀️🔥

🌍📢We live in a noisy world. It’s no wonder we often feel the urge to broadcast every step we take! ⁠
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But there's a special magic in doing the work quietly, in keeping our heads down and our hearts committed to a vision.⁠
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The real game isn't about how loudly we shout about our plans, but how consistently we work on them. ⁠
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True success doesn't need to be advertised. It speaks for itself.⁠
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At the end of the day, it's not about what we say we'll do… it's about what we actually get DONE.⁠
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Here's to the silent warriors and the quiet achievers. Your work speaks volumes!

❓COMMON QUESTION: Are artificial sweeteners healthier?⁠
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In a word: NO⁠
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The World Health Organization recently recommended that people DO NOT USE artificial sweeteners when it comes to controlling their weight or avoiding diseases.⁠
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Here's what the evidence says:⁠
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🚫 Artificial sweeteners do NOT help reduce body fat in the long term.⁠
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📚 Long-term use could lead to serious health problems like an increased risk of type 2 diabetes, cardiovascular diseases, and mortality in adults.⁠
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Their suggestion: Instead of replacing sugar with artificial sweeteners, we should reduce the overall sweetness of our diets.⁠
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They recommended doing that by choosing naturally occurring sugars (like the ones in fruit) or unsweetened food & beverages.⁠
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Knowing this info can help you make informed decisions about your health!

🥪 You know those days when you’re fighting to stay awake and focused after lunch? It’s the WORST!⁠
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There are a lot of reasons this can happen.⁠
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Some you have control over (like your food choice and activity level)...⁠
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And some you don’t, at least in the moment (like how well you slept last night).⁠
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So, how about we focus on 4 things you CAN control to avoid the post-lunch crash? 👇⁠
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🥗 Stick to a light lunch. Avoid sugary treats and heavy meals. When you eat a big carb- or fat-heavy lunch, your body has to work hard to digest it. ⁠
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That diverts your energy toward your digestive system (vs. finishing that project you're working on).⁠
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⏰ Eat your lunch earlier to keep your body's internal rhythms steady.⁠
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🚶‍♀️ Get some light exercise after lunch. A walk outside can do wonders, and it also can help balance your blood sugar.⁠
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📝 And if you do experience a post-lunch crash, try to pinpoint what you ate or other contributing factors. This might help you to figure out what works best for you.

❓MYTH OR FACT ❓⁠
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👉Moderate drinking (1-2 drinks a day) may be good for your health.⁠⁠
🙈⁠⁠
🙉⁠⁠
🙊⁠
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🔥MYTH. 🔥⁠
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🍷🍺 Recent research from Canadian scientists studying over 4.8 million people revealed some sobering facts…⁠
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🚫 Two daily drinks do NOT reduce the risk of death or provide any health benefits, contrary to previous belief.⁠
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⚠️ Women who drank 25g or more and men who drank 45g or more alcohol per day were at a HIGHER risk of death from any cause.⁠
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But what about your goals? Alcohol doesn’t do you any favors there, either:⁠
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💪 It impairs your workout recovery by increasing cortisol, reducing testosterone, and slowing protein synthesis.⁠
🍔 It can stimulate hunger, impacting your decision-making, particularly about food choices.⁠
🔥 It comes with empty calories and is associated with unhealthy belly fat.⁠
💤 It can disrupt your sleep, leaving you feeling tired & hungry the next day.⁠
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So where's the silver lining?⁠
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Well, here it is: KNOWLEDGE IS POWER. 🧠💪⁠
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With this info, you can make better decisions for your long-term health!⁠
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Of course, the occasional indulgence isn't a crime. But the true power lies in understanding the full story behind your choices.⁠
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Remember, the small, consistent actions have the biggest impact on your health and
goals. 🏃‍♀️🥦

💥Want to rev up your metabolism naturally? 🔥⁠
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Here are the 5 pillars of a healthy metabolism:⁠
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🏋️‍♀️EXERCISE: including using weights and doing higher-intensity workouts at least twice a week⁠
🍎NUTRITION: Eating a balanced, low-sugar, whole-foods-based diet that includes protein at every meal – and eating at regular times throughout the day⁠
💤SLEEP: Getting 7-8 hours of quality sleep every night⁠
💪MOVE MORE: Not only does being active burn more calories but it also “primes” your body to release more fat-burning enzymes⁠
🧘MANAGE STRESS: This will help with energy, appetite, and better sleep, and it will help keep your hormones in check! ⁠
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Here's the cherry on top: These 5 pillars of a healthy metabolism double as the foundation of an active, vibrant, and fulfilling lifestyle!⁠
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Which pillar comes easiest to you? Which do you struggle with? Comment below! 👇

What you need to know if you skip a workout! 🏋️‍♀️⁠
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So you skipped a workout...or two...or took a week-long break while vacationing. Not the end of the world, right?⁠
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BUT here's the snag: it can spiral into a pattern of missed workouts, leading to a dip in your fitness level, strength, and daily energy. ⁠
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Instead of pushing the pause button on your workouts, TRY THIS:⁠
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👉 Make it a LIFESTYLE - aim to be intentionally active most days, even if it's just for a few minutes. ⁠
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👉 Make it a non-negotiable part of your day. Whether it's a post-dinner stroll, a few squats and push-ups before your shower, or some morning sun salutations - make it happen!⁠
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By turning movement into a lifestyle, you safeguard your fitness and pave the way for a lifetime of healthy habits.⁠
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Did you work out on your last vacation? Let me know below…

Myth…. SHATTERED!⁠
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Your metabolism doesn't hit the brakes just because you're edging toward the middle-age bracket! 🤯⁠
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The real culprits? A shift in lifestyle (think less movement) and changes in body composition (like dwindling muscle mass).⁠
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But here's the good news: you've got control over both! Here's how to take charge:⁠
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🚶‍♀️ Sneak activity into your day: walk the extra mile, choose stairs over elevators, groove while you cook! ⁠
🏋️‍♂️ Seek out strength-training workouts or sports you love and make them a regular part of your week.⁠
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Not only will you rev up your metabolic engine, but you'll also unlock a new level of energy and feel AMAZING!