Blog Post by Coach JulieNCI Certified Nutrition Coach & Certified Mindset Coach Burnout is one of the most common reasons people quit their fitness journeys. Whether you're a seasoned athlete or a beginner working toward your goals, pushing too hard without proper recovery can lead to fatigue, injury, and stalled progress. Implementing deload weeks—structured periods of reduced training intensity—can help prevent burnout and keep you progressing in the long run.
What is a Deload Week? A deload week is a planned reduction in training volume, intensity, or both to allow the body to recover. Instead of stopping exercise completely, a deload focuses on lighter weights, fewer reps, or lower overall exertion to help muscles, joints, and the central nervous system recover from accumulated stress. Why Recovery is Essential for Long-Term Fitness Studies show that overtraining without proper rest leads to decreased performance and increased injury risk. According to research published in the Journal of Sports Sciences, overreaching without adequate recovery can cause chronic fatigue, hormonal imbalances, and even immune suppression. Key benefits of deloading include:
Signs You Might Need a Deload WeekNot sure if you need a break? Here are common signs of overtraining that indicate a deload week is necessary:
How to Structure a Deload Week A deload doesn’t mean you stop working out altogether—it’s about reducing intensity and volume. Here’s how to plan an effective deload: Option 1: Reduce Volume
The Role of Rest Days and Sleep in Preventing BurnoutA deload week isn’t the only way to prevent burnout—daily recovery strategies also matter.
Stay on Track with the Ascend Fitness App If you’re unsure when to schedule a deload week or how to structure one, our Ascend Fitness app provides members with a full year of expert-designed workout programming, including built-in deload weeks to maximize results. With Ascend, you’ll:
Final Thoughts Burnout can derail even the most dedicated fitness enthusiasts, but with planned deload weeks, proper sleep, and active recovery, you can stay energized, injury-free, and motivated. Listen to your body, give yourself time to recover, and trust that rest is just as important as training. By implementing these strategies, you’ll build a stronger, healthier, and more resilient body—without the risk of overtraining. Sources:
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By Coach KayliLosing weight in your 40s feels different than it did in your 20s and 30s—because it is! Many women notice that the strategies they once relied on (eating less, doing more cardio, skipping meals) no longer work. In fact, they often backfire, leading to stalled progress, low energy, and frustration.
The good news? Weight loss in your 40s is absolutely possible—you just need the right approach that supports your metabolism rather than wrecking it. Here’s how you can lose fat, build strength, and feel amazing without extreme dieting. Why Losing Weight Feels Harder After 40Many women believe that weight gain in their 40s is just an unavoidable part of aging, but that’s not entirely true. The real reasons fat loss feels harder include: ✅ Hormonal Changes: Estrogen and progesterone start to fluctuate, affecting how your body stores fat—often leading to more accumulation around the midsection. ✅ Muscle Loss: If you aren’t actively working to maintain or build muscle, your body naturally loses it over time, slowing your metabolism. ✅ Higher Stress Levels: Busy careers, family responsibilities, and less time for self-care lead to higher cortisol levels, which can contribute to fat storage. ✅ Slower Recovery: Your body doesn’t bounce back as quickly, making excessive exercise and undereating even more harmful. So what’s the solution? Instead of chasing quick fixes, you need a sustainable, metabolism-friendly approach. 5 Steps to Losing Weight Without Damaging Your Metabolism 1. Prioritize Protein for Fat Loss and Muscle Retention. Protein is non-negotiable if you want to lose fat without losing muscle. It helps keep you full, supports muscle maintenance, and even has a thermic effect—meaning your body burns more calories digesting it. 💡 Goal: Aim for 0.7-1g of protein per pound of body weight daily. 🔹 Simple ways to hit your protein target:
2. Strength Train to Keep Your Metabolism High If you’re relying solely on cardio to lose weight, you’re missing a key piece of the puzzle. Strength training helps you build and preserve muscle, which keeps your metabolism fast and prevents that dreaded “skinny fat” look. 💡 Goal: Train 3-4x per week, focusing on compound movements like squats, deadlifts, hip thrusts, bench presses, and pull-ups. 🔹 Strength training benefits:
One of the biggest mistakes women make in their 40s is eating too little. Severely cutting calories might lead to weight loss at first, but it also causes muscle loss, slows your metabolism, and increases cravings, making long-term fat loss nearly impossible. 💡 Solution: Instead of eating as little as possible, focus on eating enough to fuel your workouts and recovery. A reasonable calorie deficit (200-500 calories below maintenance) is plenty to see steady fat loss. 🔹 How to know if you’re eating too little:
Cardio is great for heart health, but excessive cardio can increase stress hormones, break down muscle, and slow your metabolism. 💡 Goal: Instead of spending hours on the treadmill, aim for 2-3 days of cardio per week and make it intentional—think brisk walks, incline treadmill work, or short HIIT sessions. 🔹 Best cardio options for fat loss:
💡 Solution: Create habits that reduce stress and improve recovery. 🔹 Simple stress-reducing habits:
If your goal is to lose weight in your 40s and beyond, the old ways of dieting and endless cardio won’t cut it. Instead, focus on building muscle, eating enough protein, and managing stress. By following these steps, you won’t just lose weight—you’ll feel stronger, have more energy, and create a body that looks and feels incredible for years to come. 🚀 Ready to lose fat and get strong without the diet rollercoaster? Stay tuned—I have something coming soon that will help you get there! 💪🔥 As the New Year kicks off, many of us are setting health and fitness goals. For those looking to lose weight or build muscle, one question often comes up: "How can I speed up my metabolism?" While the idea of revving up your metabolism sounds great, it’s essential to separate fact from fiction and focus on strategies that truly work. In this blog post, we’ll bust common myths about metabolism and provide actionable steps to help you support your metabolism for lasting results. What Is Metabolism? Your metabolism is the process your body uses to convert food into energy. It’s not a single organ or system but a series of chemical reactions that keep you alive and functioning. The speed of your metabolism—your metabolic rate—is influenced by several factors, including:
Myth-Busting: What Won’t Speed Up Your Metabolism! Before diving into what works, let’s dispel some common misconceptions:
5 Proven Ways to Support Your Metabolism 1. Build and Maintain Muscle: Resistance training is one of the most effective ways to increase your resting metabolic rate. Muscle tissue requires more energy to maintain than fat, meaning you burn more calories even when at rest. Aim for at least 2-3 strength training sessions per week. Action Step: Start incorporating compound movements like squats, deadlifts, and bench presses to build muscle. 2. Prioritize Protein in Every Meal: Protein has the highest thermic effect of food (TEF), meaning your body burns more calories digesting protein compared to carbs or fat. Protein also helps preserve muscle mass during weight loss. Action Step: Include a source of protein (e.g., chicken, fish, tofu, eggs, or Greek yogurt) with every meal and snack. 3. Stay Consistently Active: While exercise is essential, non-exercise activity thermogenesis (NEAT) also plays a huge role in calorie burn. This includes all the movement you do outside of workouts, such as walking, cleaning, or even fidgeting. Action Step: Set a daily step goal, such as 8,000-10,000 steps, to increase your overall activity level. 4. Don’t Skimp on Sleep: Poor sleep disrupts hormones that regulate hunger and metabolism, such as leptin and ghrelin. Chronic sleep deprivation can make weight management more challenging. Action Step: Aim for 7-9 hours of quality sleep per night and establish a consistent sleep schedule. 5. Fuel Your Body Consistently: Under-eating can cause your metabolism to slow down over time as your body tries to conserve energy. Ensure you’re eating enough calories to support your activity level and goals. Action Step: Work with a coach or use a calorie-tracking app to determine the right caloric intake for you. Kickstart Your 2025 Metabolism Goals The start of a new year is the perfect time to take control of your health and set yourself up for success. By focusing on building muscle, eating enough protein, staying active, prioritizing sleep, and fueling your body properly, you can create a lifestyle that supports a healthy metabolism—no gimmicks needed. If you’re ready to start the year strong and want expert guidance, let me help you achieve your goals! I specialize in helping women in their 30s-50s regain confidence, build strength, and simplify fat loss with sustainable methods. Let’s work together to make 2025 your healthiest year yet. Click below to learn more about my personalized coaching programs! By Coach Kayli![]() As the holiday season approaches, it’s easy to put yourself on the back burner. Between gift shopping, cooking, decorating, and family obligations, many women feel stretched thin. But what if prioritizing yourself during the holidays could do more than just benefit you? What if it could create a ripple effect of positivity that spreads to your family, friends, and community? Taking care of yourself isn’t selfish—it’s the key to showing up as your best self for the people you care about. And when you prioritize your health and happiness, others often follow suit. Let’s dive into how self-care during the holidays can inspire those around you and create lasting change. 1. You Set an Example for Healthy Habits - When you make intentional choices—like preparing balanced meals, staying active, or managing stress—you set a powerful example for those around you. For instance, your kids may notice that you’re opting for a protein-packed breakfast instead of skipping meals, which teaches them the importance of fueling their bodies. Or your partner might join you for a post-dinner walk instead of lounging on the couch. Actionable Tip: Show your family that balance is achievable. Enjoy holiday treats but also emphasize the importance of nourishing foods. Invite them to join you in fun, active traditions like a family hike or a game of backyard football. 2. You Inspire Confidence and Self-Worth - Many women struggle with self-doubt, especially during the holidays when body image pressures can heighten. When you show confidence in your decisions—like not feeling guilty about indulging or skipping a workout without shame—it sends a powerful message to others. By modeling self-compassion, you give others permission to treat themselves with kindness. Actionable Tip: Speak openly about your journey. Share how you balance your goals with enjoying the season, and encourage others to focus on progress, not perfection. 3. You Improve the Energy of the Household - Stress and overwhelm can easily spread to those around you. However, when you take time for self-care—whether through a 10-minute meditation, an early morning workout, or simply stepping outside for fresh air—you come back recharged and more patient. This calm energy can influence your household, helping everyone feel more at ease. Actionable Tip: Set boundaries with your time. Explain to your family why prioritizing your well-being benefits everyone, and involve them in the process. For example, you can designate a “quiet hour” where everyone takes time to recharge. 4. You Foster a Culture of Gratitude - When you practice gratitude for your body, your health, and your progress, others are likely to mirror that mindset. Gratitude is contagious—it encourages those around you to focus on what they have, rather than what they lack. Actionable Tip: Start a family gratitude ritual during the holidays. Each evening, share one thing you’re grateful for. This practice can shift everyone’s focus to positivity. 5. You Show Others That Change Is Possible - Your actions can inspire friends or family members who may feel stuck in their own health journey. Whether they see you handling holiday stress with grace, sticking to your workout routine, or enjoying holiday meals without guilt, you demonstrate that achieving balance is not only possible—it’s rewarding. Actionable Tip: Share your wins (big or small) with your support network. Whether it’s on social media or in a conversation with a friend, your story could be the spark they need to make their own changes. 6. You Build Stronger Connections - When you’re feeling your best, you’re more present in your relationships. Instead of worrying about food choices or skipping a workout, you can focus on creating memories with loved ones. This positive energy strengthens bonds and creates a ripple of joy. Actionable Tip: Plan activities that combine connection with movement, like a family walk to look at Christmas lights or a holiday-themed fitness challenge with friends. Final Thoughts - The holidays can be a time of stress, but they’re also an opportunity to plant seeds of positive change. By prioritizing yourself—your health, your happiness, and your goals—you create a ripple effect that can transform not just your life, but the lives of those around you. If you’re ready to start creating your own ripple effect, I’m here to help. My Rise Method program is designed to help busy women like you balance their health and their lives without extreme dieting or sacrificing the joys of the season. Let’s build a healthier, happier you—starting today. 👉 Click here to learn more and schedule your free coaching call. ![]() Eating out can make sticking to your calorie goals feel like a challenge compared to cooking at home. When you make your own meals, you have full control over every ingredient, and tracking your food in the FatSecret app is straightforward. But when eating out, it can feel challenging to find healthy options or accurately log your meals. But dining out doesn’t mean you have to give up on your goals. With a few smart strategies, you can still enjoy your favorite restaurants and stay on track. This edition of the Nutrition Nudge explores:
7 tips for dining out without compromising your goals. Sticking to your goals doesn’t mean you have to give up dining out. Navigating restaurant menus and making mindful choices is easier than you might think. With a few simple changes, you can enjoy a meal out without compromising your progress. Let’s explore some practical tips to help you stick to your goals while dining out. 1. Plan ahead Before heading out for a meal, take a few minutes to look at the restaurant’s menu online. This way, you can plan your meal in advance and make healthier choices without feeling rushed. Knowing what to order ahead of time helps you avoid impulsive decisions that might not align with your goals. You can also use the FatSecret app to look up the calorie content of meals at popular chain restaurants and log them to your Diary. 2. Customize your order Don’t be afraid to ask for modifications to your meal. Small changes like requesting dressings and sauces on the side can help control how much you use and significantly reduce the calorie content of your meal. 3. Identify healthy options Opt for lean proteins like grilled chicken, fish, tofu, or legumes instead of fried or breaded options. Additionally, look for keywords on menus like "grilled," "steamed," "roasted," and "whole grain." This can act as a quick guide to selecting meals that are lower in calories and higher in nutritional value. 4. Be mindful of beverage choices Beverages can add a lot of calories to your meal without you realizing. It’s a common habit to have a drink when dining out that you typically wouldn’t pour for yourself at home. When choosing a drink to have with your meals, opt for water or diet soda instead of full flavor sugary drinks or alcohol. If you do choose to have a drink, try to limit it to one and select lower-calorie options. 5. Choose healthy sides Sides are often an overlooked part of your meal that can add significant calories. Choose healthier side options like steamed vegetables, salads, or whole grains instead of fries. 6. Manage portions Food at restaurants typically comes in much larger portions than you would usually eat at home. Consider sharing dishes with a friend or request a takeaway container when the meal is served. Avoid overeating by saving a portion for later before you start eating. 7. Load up on veggies Look for dishes that include a variety of vegetables, either as the main component or as substantial sides. They add volume and nutrients without too many calories. Following these 7 tips if you eat out at restaurants often will make sticking to your health goals 10x easier! Stop overcomplicating your weight loss instead put some guidelines in place so you don't even have to question yourself. Good Luck! Coach Kayli AuthorBy Coach Kayli Montoya-Huston ![]() I have a bone to pick today, as I'm feeling a bit rant-y. But mostly, I'm frustrated. Because I think you're getting tricked and it's time you learn the truth... See, the workout "truths" you've been fed are things like,
Ok, to be fair, it's not all nonsense - there is some truth in each one. But it's nonsense to the fact that ~95% of the people reading this newsletter lift weights for aesthetic reasons. Aka you lift weights to look better. Sure, you know it's healthy and therapeutic and helps you move better and makes you stronger, yada, yada. And yes, I get it ⏤ you don't want to look too bulky like a bodybuilder, or get too obsessed with your muscles, or not fit into your favorite outfits. I understand all of that. But at the end of the day, you MOSTLY go to the gym to 1) build muscle and 2) lose fat so you feel more confident in your clothes and proud of the body you see in the mirror. You want to be in-shape. Slim, defined, and muscular in all the right places. (And hey, me too. No shame here.) So if you agree that that is your main motive in the gym, then believing the "truths" above will only prevent you from reaching your goals. And why is that, exactly? Firstly, muscle and fat tissue can ONLY do three things:
And, again, yes we can also workout to improve our cardiovascular fitness, explosive power, core stability, and so on. Or just to have fun! These are all by-products of muscle building workouts too, they just aren't the primary focus. You can go to the gym and do whatever feels good for you. Do the HIIT class, the kettlebells, the battle rope, or Crossfit workouts. Just don't be upset when your body doesn't look the way you want, even though you're working out hard. Because remember: our goal in the gym is NOT to sweat the most or get our heart rate up as high as we can or to train for the NFL combine. Our goal is to gain muscle and lose fat. Period. Which means we need to do workouts that are built for exactly that. There's obviously way too much to break down in one blog, but I'll give you my general template. My muscle-building workout breakdown
To clarify, 2 and 3 are 80% of these workouts. And the other 20% ⏤ 1, 4, and 5 ⏤ support 2 and 3 to make them more effective via injury prevention and core stability. Or cardio, which supports fat loss. Notice how everything is hyper-specific to the goal of building muscle or losing fat. And, of course, the exercise selection, sets, rep ranges, and weekly progressive overload are the other components required to optimize all of this, but this is the skeleton. Maybe I'll chat on those another day, but I hope this was helpful. I'm passionate about making this clear because I want you to get results. And I've had too many clients come to me thinking they've been working out the right way, except they've looked the same for the last two years. Not because they weren't trying. But because they were putting their efforts in the wrong place. So my hope is to help you prevent that. You only have so much time, energy, and bandwidth to make it to the gym in the first place. If you're going to be there, I want you to make it count. Not wasting your time on fluff, false promises, or exercises that simply don't move the needle. One last thing, if you want to completely take the guesswork out of workout programming check out our ASCEND Training App. This app will help elevate your fitness journey with an all-inclusive collection of personal training programs designed to help rise to new heights. Thanks for listening to me rant. If you have any questions, just comment below. Thanks, Kayli ![]() Welcome, ladies! Today, we're diving deep into a common obstacle many women face on their weight loss journey: being under muscled. You might be diligent with your diet, logging hours on the treadmill, yet still struggle to shed those stubborn pounds. Here's the scoop: it's time to shift our focus from just losing weight to building muscle. Let's explore why your muscle mass matters and how it impacts your weight loss goals. Understanding the Problem: So, what exactly does it mean to be "under muscled"? In simple terms, it's having inadequate muscle mass relative to your body composition. As we age, especially between the ages of 30-50, our muscle mass naturally declines due to factors like hormonal changes, decreased activity levels, and even dietary habits. This decline in muscle mass not only affects our strength and mobility but also plays a crucial role in our ability to lose weight effectively. The Muscle-Fat Connection: Here's the kicker: muscle is a metabolically active tissue, meaning it burns calories even at rest. The more muscle mass you have, the higher your basal metabolic rate (BMR), which translates to more calories burned throughout the day. On the flip side, excess fat tissue does little in terms of calorie expenditure. So, if you're carrying more fat than muscle, your body becomes less efficient at burning calories, making weight loss an uphill battle. The Benefits of Building Muscle: 1. Increased Metabolism: By building muscle through resistance training, you can rev up your metabolism, making it easier to create the calorie deficit necessary for weight loss. 2. Improved Body Composition: Building muscle while losing fat leads to a leaner, more toned physique, rather than simply becoming smaller in size. 3. Enhanced Strength and Functionality: Strong muscles not only support you during workouts but also in daily activities, promoting better posture, balance, and overall vitality. How to Build Muscle and Lose Weight: 1. Strength Training: Incorporate resistance training exercises into your routine at least 2-3 times per week. Focus on compound movements like squats, deadlifts, lunges, and rows to target multiple muscle groups simultaneously. 2. Progressive Overload: Continuously challenge your muscles by gradually increasing the weight, reps, or intensity of your workouts over time. This stimulates muscle growth and prevents plateaus. 3. Balanced Nutrition: Ensure you're consuming enough protein to support muscle repair and growth, while also maintaining a slight calorie deficit to facilitate fat loss. Opt for nutrient-dense foods like lean meats, fish, eggs, legumes, and plenty of fruits and vegetables. 4. Rest and Recovery: Don't overlook the importance of rest days and quality sleep. Muscles need time to repair and grow, so prioritize recovery to avoid burnout and injury. Conclusion: Ladies, if you've been struggling to lose weight despite your best efforts, it's time to shift your focus to building muscle. Remember, it's not just about the number on the scale, but rather achieving a healthy balance of muscle and fat for long-term success. By incorporating strength training into your routine and prioritizing muscle growth, you'll not only transform your physique but also supercharge your metabolism and reclaim your confidence. Here's to becoming strong, empowered women who can conquer any challenge that comes our way! So, are you ready to say goodbye to being under muscled and hello to a stronger, leaner you? Let's do this together! Coach Kayli Blog Post By Kayli Montoya-HustonNASM Certified Personal Trainer & NCI Certified Nutrition Coach L1 and Mindset Coach Embarking on a weight loss journey can be challenging, especially when you're committed to shedding those stubborn pounds but see minimal results. If you're wondering why your body fat isn't budging, you're not alone. In this blog post, we'll explore the top 10 reasons that might be hindering your fat loss progress and provide practical solutions to overcome these obstacles.
Inadequate Caloric Deficit:
Conclusion: Identifying and addressing these roadblocks can pave the way for successful fat loss. Remember, patience and consistency are key. Consult with a qualified nutrition coach or personal trainer to personalize your approach and maximize your results. Your fitness journey is unique, and understanding these reasons can help you overcome obstacles and achieve your body fat loss goals. Welcome to 2024!
As we dive into the new year, let's focus on what really matters for fat-loss. I'm not about quick fixes or fads. It's all about practical steps you can actually stick to. This is my 9th January working in fitness, and I'm often inspired and rejuvenated by the new year too. Many people bash "resolutions," making it feel vulnerable to admit having big health goals for the new year. But you aren't alone. There are plenty of others watching this who want to improve how they look, move, and feel. The number one thing I hear from people at the beginning of each new year is their desire to lose weight, closely followed by wishes to eat "better" and "exercise more." Let’s tackle two out of these three: losing weight and eating better. These are the two things (besides maybe better sleep) that will help you feel better. So here is Tip #1 of the 10 no-nonsense strategies to help you lose fat more easily this year.
Stay strong, Coach Kayli! ![]() Like it or not, a number of changes happen to our bodies as we age. They are a natural part of living life and include a combination of age-related structural, biochemical and physiological changes. Some of these changes are inevitable, however how we live our lives, including how much activity and exercise we do, has a huge influence on the speed and extent of these changes. We all know exercise is good for us and has lots of benefits to our health. Perhaps less well known are the benefits of strength training (resistance training), which are fortunately now becoming more widely researched and promoted. Perhaps even less well known are the benefits of strength training specifically for older adults. Strength training has multiple health and lifestyle benefits for older adults. So much so that in our opinion, it should be a mandatory prescription from your doctor. Let’s explore why… What happens to our bodies when we age?
All of the changes above can have huge consequences. Some are inevitable with aging, others have environmental and genetic risk factors which also play a role. The changes in our muscles and bones cause slowing down, aches and pains, making performing our normal daily activities such as walking, climbing stairs and household tasks more difficult. It also puts you at an increased risk of falling over, and of serious injury such as fractures if you do. Ultimately, older adults with low muscle mass and bone density are at a higher risk of a poor quality of life, loss of independence and even an earlier death. The levels of muscle mass and strength loss varies in different people. Generally we are at our peak maximum physical capacity between 20-30 years old. Our muscle mass then starts to gradually decline until we are about 50 years old, after which the decline starts to happen more rapidly. Studies have shown that strength loss can occur as fast as 15% per decade after our 50s. Though, the level of loss and rate of decline varies in different people because of a variety of factors including lifestyle, genetics and the presence of other conditions or diseases. Hearing all of this can sound very scary. It can make the changes happening to our bodies in aging seem beyond our control. But that’s far from the truth. The power of strength training Not all of the changes listed above are inevitable with aging. There is evidence to show that a large amount of the decline in muscle strength seen in aging is due to inactivity and disuse. A number of other studies now show that these changes can actually be reversed too. We can slow these changes down, we can reduce the loss of muscle and bone density and even improve it as we age. We therefore can take ownership and control of our bodies in aging. Unfortunately, there is no magic medication, but there is something you can do in exercise and, more specifically, strength training. It just involves a little more effort than taking a pill every morning. That being said, strength training can also actually be more enjoyable and has many more benefits than just improving your muscle mass or bone density. What are the benefits of strength training for older adults?There is very clear evidence for the benefits of strength training in older adults to improve muscle strength, mass and functioning, as well as increase bone density. Strength training induces muscle growth, improves muscle mass and increases muscle strength. It makes your muscles stronger, more powerful and keeps them doing their very important job in allowing you to do all the functional things you want to do in your life. Whether that be walking around pain free to go to the shops and see friends, looking after your children and grandchildren, going on long bike rides and country walks, playing sports or even running marathons. There is a growing body of evidence demonstrating the significant benefits of strength training for all age groups (improved muscle and bone health, improved body composition and fat loss, prevention of a huge number of chronic and preventable diseases, improved energy levels and mood). These benefits are increasingly important as we age. Performed regularly, 2 or 3 times a week, strength training specifically in older adults has been shown to:
The list goes on and on… so the real question is, when are you going to get started? Starting strength training as an older adult can sound like a scary prospect, but it doesn’t have to be. You don’t need to do it at the gym with heavy weights (though you absolutely can do), it can be something carried out in your home with little or no equipment. Browse our website to learn more, or get in touch for personalized 1:1 coaching. - Coach Kayli |
AuthorKayli is a certified personal trainer and online coach that specializes in fitness, wellness, nutrition, mindset, mobility and everything in between. Categories
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