How to Survive Candy Season Without the Guilt (and Still Enjoy It)

Oct 27, 2025 by Mike Bevard

October is basically the Super Bowl of sugar. Candy bowls at work, kids’ trick-or-treat hauls, pumpkin spice everything—it’s easy to feel like the month is a total loss for your nutrition goals. But it doesn’t have to be. You don’t need to go “all or nothing.” You just need a few real-life strategies that work for busy adults who want to stay lean, energetic, and sane.

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Try this to relieve stress

Oct 21, 2025 by Mike Bevard

Ever have days when your shoulders feel glued to your ears from tension? Or your jaw aches because you’ve been clenching it for hours without realizing it? That’s not “just tension”… That’s your body physically holding onto stress. If you’re stuck in go-go-go mode — juggling work, family, and a never-ending to-do list — your body is probably carrying way more stress than you realize. You already know it isn’t healthy to hold onto that much pressure, so here’s what you can actually DO about it

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The Community & Culture at Capital City Fitness & Performance That Makes Us Lincoln’s Top Choice

Oct 13, 2025 by Mike Bevard

At Capital City Fitness & Performance in Lincoln, the culture we’ve built is what truly sets us apart. We’re not a big-box gym where you’re just another membership number. Here, you’re part of a supportive fitness community of mid-life professionals and parents — people in their 30s, 40s, and 50s who want to feel better, move better, and live better.

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The Secret to Building Strength: Slow Down the Eccentric

Oct 6, 2025 by Mike Bevard

When most people hit the gym, they focus on the “up” part of the lift—the press, the pull, the drive. But here’s the secret that experienced lifters know: the lowering phase of the lift (called the eccentric) is where the magic really happens.

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Supercharge your habits with this

Sep 29, 2025 by Mike Bevard

How long does it really take to build a habit? We’ve heard it all: 21 days, 30 days, 66 days, 90 days… But what if we’ve been asking the wrong question? Instead of asking how many days it takes, the real question is: 👉 How many repetitions does it take?

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Super Easy Veggie Packed Meal

Sep 26, 2025 by Mike Bevard

Here’s a super-easy veggie-packed meal that fits any time of day: breakfast, brunch, lunch, or dinner — you pick! The Anytime Salad is loaded with fiber, protein, and healthy fats to support your energy, your gut health, and your taste buds.

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What you feed becomes your focus

Sep 15, 2025 by Mike Bevard

I saw a stat recently about how the average adult spends more than 5 hours on their phone every day. Wow, right? … but this email isn’t about your phone. It’s about something bigger: your future… And the things that deserve to have a central place in your life. Because what you FEED — with your attention, thoughts, and actions — will become your FOCUS.

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Why Capital City Fitness Is the Best Gym in Lincoln for Busy Adults

Sep 8, 2025 by Mike Bevard

Every session is guided by a professional coach who ensures proper form, keeps you motivated, and holds you accountable. You won’t just get a workout—you’ll get a program tailored to your needs. Unlike many gyms in Lincoln, Capital City Fitness offers a supportive community where you’ll train with people who understand what it’s like to balance health with a busy lifestyle. That encouragement keeps you coming back, even when life gets hectic.

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You're gonna hate how simple this is

Sep 1, 2025 by Mike Bevard

Here’s the “catch-22” so many of us run into… You know that taking a walk or getting in a workout would give you more energy… But you don’t have enough energy to do it in the first place!  My usual solution is to just commit to just 5 minutes, even if it’s only bodyweight exercises while you watch your favorite TV show... But since we’re talking about brain health this month, I want to throw in another tip for you that most people overlook — and that tip is to HYDRATE.

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These moves make you better at life

Aug 25, 2025 by Mike Bevard

Want to have a powerful body that can do ALL the things as you get older?  That’s the power of functional fitness! Regardless of your age, functional fitness mimics everyday movements — so you’ll not only lower your risk of injury during everyday activities… but they’ll be a lot easier to do.

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I'll start tomorrow (don't fall for this)

Aug 19, 2025 by Mike Bevard

We’ve all said it… I’ll start tomorrow. And we usually even mean it! ? And maybe we DO start tomorrow… but before too long, we find ourselves focused on yet another restart… and yet another tomorrow! The truth is, whether you’re talking about working out, cleaning up your diet, or getting more sleep… The I'll start tomorrow mindset is a HUGE obstacle between you and your goals.

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The Mid-Year Wake-Up Call (That Doesn’t Involve Guilt or Burnout)

Aug 4, 2025 by Mike Bevard

Halfway through the year and feeling off track? You’re not alone — but you don’t need to sprint or start over. Take 5 minutes, check in with yourself, and make one small shift that makes the rest of the year easier. Progress doesn’t require perfection — just direction. Let’s reset and keep moving forward.

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