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  • Who Do You Want to Become? The Question That Will Transform Your Goals and Your Life

    Goal Setting: Becoming the Superhero Version of Yourself When it comes to achieving your goals, traditional advice often centers around creating a plan, setting deadlines, and staying disciplined. While those steps are important, they don’t address the deeper issue: If you really want to achieve your goals, you need to make changes at the level of your identity. One of my favorite quotes by James Clear sums this up perfectly: “Change is best made at the level of identity. Start with who you wish to become, not just what you want to achieve.” To truly transform your life, you need to create the "superhero" version of yourself. This isn’t about being perfect; ....

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  • Feeling Stiff from Sitting? Try This Simple Fix!

    Feeling Stiff from Sitting? Try This Simple Fix! Let’s be real—most of us spend way too much time sitting these days. Whether it’s at a desk, in the car, or on the couch, all that sitting can lead to tightness, bad posture, and stiffness that just won’t quit. That’s where the Standing T-Spine Extension comes in. This simple move can help undo some of the damage caused by all that sitting, and the best part? All you need is a wall. (Click here to watch the video!) Why the T-Spine Matters Your thoracic spine (aka your upper back) takes a beating when you sit for long periods. Over time, it starts to round forward, messing with your posture ....

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  • It's ok to Suck. It's NOT ok to STOP

    It’s OK to Suck, But It’s Not OK to Stop And you know what? That’s okay. This time of year, it’s easy to get down on yourself for not being perfect. But here’s the reality: you’re not going to be perfect. In fact, you might even flat-out suck when it comes to your fitness and nutrition routine during the holidays. And that’s completely fine. What’s not fine is giving yourself permission to stop altogether. You don’t have to crush every workout, eat like a saint, or stay perfectly on track with your routine. It’s okay to have a subpar workout. It’s okay to roll into the gym 30 minutes late and only get ....

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  • From Rock Bottom to Strongest Link: A Story of Transformation

    About ten years ago, Gretchen faced some of the darkest days of her life. After a series of major health challenges and the heartbreaking loss of her daughter, she found herself sinking into depression. Over the next few years, her weight climbed to 315 lbs, and everyday activities became a struggle. Walking on the beach with her grandchildren left her breathless and in pain, and the vibrant, active life she once enjoyed seemed out of reach. One day, she took her grandsons to a water park. Excited to share the experience, she climbed the stairs to the first slide. By the time she reached the top, she was completely out of breath, her knees aching. She had to stop. Watching her ....

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  • You don't have to be fit to get started

    Growing up, I was never great at math. It didn’t come naturally to me, and I always felt like I was one step behind. But here’s the thing: I still went to class. I didn’t wait until I magically “got good” at math before showing up. I went to learn, to practice, and eventually, to improve. The same is true when it comes to health, fitness, and strength training. So often, people tell me, “I need to get in shape before I join a gym.” But that’s like saying you need to master calculus before taking algebra. It doesn’t make sense. The gym—our gym—is where you come to learn, practice, and grow stronger, not a place that ....

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  • Unleash Your Inner Superhero: How Becoming Your Best Self Leads to Achieving Your Goals

    What if I told you the key to achieving your goals isn’t just about what you do, but who you become? James Clear said it best: “Change is best made at the level of identity. Start with who you wish to become, not just what you want to achieve.” This concept flips the traditional goal-setting script. Instead of focusing solely on external accomplishments—losing weight, running a marathon, or earning a promotion—you shift your focus inward. You start by identifying the type of person who achieves those goals and then work on becoming that person. Step 1: Visualize Your Superhero Version Picture yourself as the “superhero” version of ....

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  • 3 Reasons Why Women 50+ Should Skip HIIT

    High-Intensity Interval Training (HIIT) has become a fitness buzzword in recent years. Promising fast results in minimal time, it’s often seen as the ultimate workout. However, for women over 50, HIIT may not be the best choice. While it works well for some, the intens nature of these workouts can bring more challenges than benefits. Here are three key reasons why women 50+ should think twice before jumping int a HIIT routine. 1. It Can Spike Stress Hormones HIIT workouts are designed to push your body to its limits, which significantly increases cortisol, the stress hormone. While a temporary cortisol boost during exercise is normal, repeated spikes—especially from ....

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  • 5 Essential Exercises to Boost Mobility This Winter

    As winter settles in here in Naperville, Illinois, it can be tempting to hibernate indoors and abandon our fitness routines. However, maintaining mobility is crucial, especially for women over 40, to enhance overall wellness and prevent stiffness during the colder months. At Beyond Measure Fitness, we believe in the power of movement to keep your body feeling vibrant and agile. Here are five effective exercises to help improve your mobility this winter. 1. Cat-Cow Stretch The Cat-Cow stretch is a gentle way to increase spinal flexibility and relieve tension in your back. How to do it: - Start on all fours with your wrists aligned under your shoulders and your knees under ....

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  • Start the New Year Strong: Simple Tips to Stay on Track During the Holidays

    January is the month of fresh starts, resolutions, and goal-setting. But how do you want to approach it? Do you want to hit the ground running, or start after digging yourself out of a hole? The reality is that the average American gains 1-2 pounds between Thanksgiving and New Year’s. What’s more concerning is that 25% of people still haven’t lost the holiday weight they gained from the year before. Over time, this can lead to bigger challenges and health concerns. December is undeniably tough for maintaining a routine, so adjusting your expectations is key. Instead of trying to be perfect, focus on small, manageable steps to keep your momentum going. Here are ....

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  • Staying on Track During the Holidays: How to Keep Your Fitness Routine Alive in Decembe

    The holiday season is a time for celebration, connection, and enjoyment—but it can also be a time of distractions, overindulgence, and disrupted routines. Thanksgiving kicks things off with family gatherings and plenty of food, and December follows with holiday parties, festive treats, and busy schedules. It’s no surprise that December often becomes a time when many people give up on their health and fitness routines. The combination of less nutritious food, disrupted sleep schedules, and reduced energy can quickly lead to losing momentum. However, maintaining your fitness routine during this season is not only possible but essential for keeping your mental and physical ....

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