A healthier gut in 5 days

Mar 25, 2025 by Mike Bevard

Ever have those days when your gut feels off? Maybe it’s bloating, low energy, or just that sluggish, blah feeling. It’s your body’s way of telling you it needs a reset! The best part? You don’t need a complicated plan or extreme changes—just a few simple tweaks can make a big difference in how you feel.

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Feeling off lately? Your gut health might be the missing link

Mar 17, 2025 by Mike Bevard

Between work, family, and everything else on your plate, it’s easy to push your health to the back burner. But if you’ve been feeling “off” lately—without a clear reason—it might be time to check in on your gut health. Maybe you’re noticing one of these red flags…

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How to never lose motivation again

Mar 4, 2025 by Mike Bevard

Ever notice how motivation is great… until it isn’t?! You’re fired up at the beginning of a new goal, ready to give it your all.  But then one day, that motivation just poof—disappears.  Well, it’s NOT because you’re lazy or undisciplined. It’s just how our brains are wired.  Motivation is meant to give us that initial burst of energy—it’s not designed to carry us forever. But here’s the good news: you don’t need motivation to keep moving forward.  You just need a plan to future-proof it.

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The 2-Day Rule

Feb 24, 2025 by Mike Bevard

The 2-Day Rule. The idea is simple: Never miss more than two days in a row. Ever. No matter what. It doesn’t mean you can’t take a break or skip a workout. It’s about building in flexibility without losing consistency.  If you miss one day, that’s fine. If you miss two days, okay. But on the third day? You get back to it, even if it’s just a tiny effort.

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3-Minute Test For Heart Health Month

Feb 17, 2025 by Mike Bevard

Did you know your heart beats around 100,000 times a day?  That’s over 4,000 times every single hour and more than 35 million times a year. 🤯 Seriously… it’s working hard nonstop, 24/7, to keep you alive and kicking! So in honor of Heart Health Month, let’s show it a little extra love with a quick and simple test to check your cardiovascular fitness. It’s called the YMCA 3-Minute Step Test, and it’s a fun way to see how well your heart recovers after exercise.

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You're Probably Overcomplicating This

Feb 11, 2025 by Mike Bevard

Raise your hand if you’ve ever tried to follow ALL the health & fitness advice at once… Yep, me too. It feels like every day there’s a new “must-try” health trend. Keto! No, Paleo. Count macros! Go plant-based! Nope, just intuitively eat! It’s exhausting. And let’s be real: It usually leads to more stress, not less. So here’s a little secret I’ve learned after years of trial and error...

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Overwhelmed by meal prep? Try this instead

Feb 3, 2025 by Mike Bevard

What if I told you that healthy eating doesn’t have to feel complicated or take up hours of your time? I know it can be overwhelming — we live in a world with endless nutrition advice and it’s too easy to feel paralyzed by all of the options. And after 18 years of helping busy adults to feel stronger and more confident than ever before... I’ve realized that the key to making it all work is to keep it SIMPLE. Here are a few of my favorite ways to make your nutrition feel easy and doable, even when life gets busy:

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Protein Packed Pumpkin Smoothie

Nov 4, 2024 by Mike Bevard

You either love it or hate it, but pumpkin season is in full swing! If you love a good pumpkin treat like pumpkin pie, pumpkin muffins, or even a pumpkin spice latte… You’re going to love the smoothie recipe I have for you today. This recipe is a great way to enjoy all that warm, cozy pumpkin spice goodness without lots of added sugar — and it even has 20 grams of protein!

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December Warrior of the Month || Alyson Schenk!

Dec 27, 2022 by Mike Bevard

What would you say to someone thinking about joining? Give it a legitimate chance to change your life. Listen to the advice. Try some recipes. Schedule the workouts into your week. Give yourself a chance to build those habits. When I don't feel like going to class I tell myself "I've never regretted showing up, but I have regretted NOT showing up". I think you'll regret not joining :)

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Movement is Medicine: Natural Anxiety Relief

Oct 10, 2022 by Mike Bevard

Here are a few ways exercise helps battle anxiety: It can get your mind off of whatever is making you feel anxious (Get out of your head and into your body)  The very act of moving stops your muscles from being so tense Getting your heart rate up boosts anti-anxiety brain chemicals Plus, it activates the part of your brain that helps control the amygdala (Your amygdala can trigger feelings of fear & anxiety)  PLUS … exercising regularly can help you become less vulnerable to strong emotions

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3-Step Excuse Buster

Oct 3, 2022 by Mike Bevard

Having someone to hold you accountable and who supports your goals can make all the difference. That way, when you feel your excuses threatening to take over, you have someone to help keep you on track. Find a workout buddy, tell your friends or family about your goals, or work with an experienced coach. Accountability and support are just two of the ways we help our clients reach their goals.

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September Warrior of the Month

Sep 26, 2022 by Mike Bevard

We are proud to award the September WOM to Linda West! She has been training with us for over 7 years and shows that age is just a number! Fitness is a way for her to do the things she loves in life and be active into her 70’s! She brings fun and smiles to the dojo and I’m so impressed with her consistency by training 3x/week and making it a part of her routine. We are lucky to have Linda in the Familia and couldn’t be more proud of her!

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