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  • Back Pain: What's Really Causing it and How to Fix It

    Back Pain: What’s Really Causing It & How to Fix It Back pain is frustrating. One day, you feel fine—then suddenly, you wake up stiff, sore, or completely locked up. Or maybe it creeps in slowly after long hours sitting at a desk or after a tough workout. So, what’s actually causing it? And more importantly— what can you do to fix it? I recently sat down with Dr. David Bokermann from Recover RX Naperville to break this down, and here’s what you need to know. It’s Not Just One Thing—Back Pain Has Layers Most people want a simple answer when it comes to back pain— “It must be my posture,” or “I ....

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  • How to Adjust Your Workouts & Nutrition for Ramadan

    Ramadan is a time of reflection, discipline, and spiritual growth , but if you’re trying to stay consistent with your workouts, it also comes with some unique challenges. Fasting, limited energy, and late-night meals can throw off your routine —but with the right approach, you can stay active, feel strong, and support your body through the month. The key? Adjusting your workouts and nutrition to work with your energy levels—not against them. Here’s how to make it happen. Best Times to Work Out During Ramadan You might be wondering, “Should I even work out while fasting?” The answer: It depends on how you feel. But if you want to ....

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  • Progress Over Perfection: Why Consistency Wins Every Time

    We’ve all been there. You tell yourself you’re going to commit to working out, eating better, and getting stronger. Then life happens. You get busy, you miss a workout (or two), and suddenly that little voice in your head starts saying, “Well, I’ve already fallen off, I may as well just start fresh next week… or next month.” Sound familiar? Here’s the truth— you don’t need to be perfect. You just need to keep showing up. The Perfection Trap That Keeps Women Stuck A lot of women avoid the gym because they feel intimidated, out of place, or afraid of being judged. Maybe it’s been a while since you’ve ....

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  • 5 Fat Loss Myths That Are Wasting Your Time

    Stop Believing These Fat Loss Myths (If You Actually Want Results) There’s a ton of misinformation floating around about fat loss. If you’ve ever felt frustrated or confused, chances are you’ve fallen for at least one of these myths. Let’s clear up the biggest ones so you can focus on what actually works. 🚫 Myth #1: You Have to Cut Carbs to Lose Fat Nope. Carbs don’t make you fat—eating too many calories does. Low-carb diets work for some people, but they’re not magic. If you can’t stick to it long-term, it’s not the right plan for you. 🚫 Myth #2: You Need Hours of Cardio Excessive cardio can actually work ....

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  • Why You’re Not Losing Fat (Even When You’re Doing Everything “Right”)

    You’re eating better. You’re working out. But the scale won’t budge. What gives? It’s not that your workouts aren’t good enough. It’s not that you need to eat even “cleaner.” And it’s definitely not your genetics. 👉 The real problem? Inconsistency. The Hard Truth About Fat Loss Fat loss doesn’t happen from one great week of eating well and hitting the gym. It happens when you’re consistent for months. Most people start strong but eventually fall into one of these traps: ❌ Have an off weekend and let it spiral into a bad week. ❌ Take a break, then struggle to get back on track. ❌ Get ....

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  • Why Fat Loss Feels Hard (And How to Make It Easier)

    Struggling to Lose Fat? Here’s What’s Really Holding You Back. If you feel like you’re doing everything right but still not losing fat, you’re not alone. Most people overcomplicate fat loss by focusing on tiny details while ignoring the big picture. The truth? Fat loss isn’t about suffering through extreme diets or endless cardio sessions. It’s about mastering the right habits consistently. Why Fat Loss Feels So Hard (When It Doesn’t Have to Be) You think you need to be perfect. Ever started a diet, slipped up once, and then completely fell off? That’s an all-or-nothing mindset, and it’s keeping you stuck. ....

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  • Why Strength Training is the Ultimate Fat-Burning Machine

    Why Strength Training is the Ultimate Fat-Burning Machine When people think about burning fat, they often picture hours of cardio, restrictive dieting, or searching for the latest “fat-burning” supplement. But here’s the truth: the only thing that truly shapes your body, builds lean muscle, and turns you into a fat-burning machine is strength training. If you want to lose fat, look more defined, and improve your health, lifting weights is the answer. Why Strength Training Works Strength training isn’t just about lifting heavy things—it’s about changing how your body functions at its core. Here’s what happens when ....

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  • The Most Underrated Fat Loss Tool: Walking 7,000 Steps Per Day

    When people think about fat loss, they often focus on intense workouts, restrictive diets, or complicated fitness plans. But what if I told you that one of the most effective fat loss tools is something simple— walking 7,000 steps per day? Yep, just walking. No gym membership required. No crazy workouts. Just moving your body consistently every day. Let’s break down why this is such a game-changer. How Walking 7,000 Steps Per Day Burns Fat Walking burns anywhere from 200 to 500 calories per day, depending on your weight, pace, and terrain. That might not sound like much at first, but let’s zoom out and look at what that means over a month: 🔥 ....

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  • How I Get 80g of Protein for Breakfast (And Why You Should Start Strong)

    For a lot of people, hitting 80g of protein in an entire day feels like a challenge. I get it. But when you know what foods to eat and how to make them work for you, getting enough protein becomes a lot easier. To give you an idea of how doable this actually is, here’s what I had for breakfast today: 🥞 2 servings of Kodiak pancakes – 30g protein 🍳 8 oz of egg whites – 25g protein 🥄 1 container of Ratio protein yogurt – 25g protein Total: 80g of protein before I even really started my day. You Don’t Have to Go from Zero to 80g Overnight Now, let me be clear—I’m not saying you should go from barely hitting your ....

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  • 3 Simple Core Exercises You Can Do at Home

    Building core strength doesn’t have to mean intense, complicated workouts. In fact, some of the most effective exercises are simple, beginner-friendly, and easy to do at home—no equipment required. Your core is more than just your abs. It’s the foundation of your posture, balance, and overall strength. A strong core helps prevent injuries, improves stability, and even makes everyday movements—like bending, lifting, and standing—easier. If you’re looking for a quick, effective way to strengthen your core, here are three exercises to try: 1. Planks (See video here) Planks are a classic core exercise for a reason—they build ....

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Theresa

"I want to be the best version of myself, and I feel like that's so celebrated within the community of Beyond Measure. That's why I was like "Wow! This is so refreshing!".

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Susan

"The coaches are great... There has been a real consistency... They're looking at my form, they're doing all those things that have been really, really helpful to me."

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"I started looking for gyms with personal training... I tried small group and actually, now I prefer it... I know even when I don't feel like going, I am going to feel better once I go."

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