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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July Warrior of the Month

Jul 21, 2022 by Mike Bevard

How is TFW different from what you've done in the past?  In the past I was left to my own devices with not a lot of structure and just worked out depending on how I felt that day. Therefore never getting the results I hoped for. I love the variety of what we do at TFW, and that everything is customized for my personal abilities and goals….my personality likes being surprised by what we are going to do each time! It’s never boring!

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The Twinkie Diet!?

Jun 20, 2022 by Mike Bevard

How would you like to just eat Twinkies and junk food…and still lose weight? Well that’s exactly what one nutrition professor from Kansas State University did back in 2010, and he lost 27 pounds in the process!

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Why can't I stop stress eating?

Jun 16, 2022 by Mike Bevard

Why do we stress eat and strategies to help deal with it.

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