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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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  • 5 Realistic & Healthy Tips for Thanksgiving

    Thanksgiving is a time for gratitude, family, and of course, delicious food. But for many, it can also bring stress about staying healthy while enjoying the holiday. The good news? You don’t have to choose between enjoying the day and maintaining your health. Here are five realistic, healthy tips to help you feel your best his Thanksgiving: 1. Start the Day with Movement Kicking off your day with a bit of movement can set a positive tone for the rest of Thanksgiving. Whether it’s a workout, a quick jog, or a morning walk, getting your body moving helps boost your energy and metabolism before the big meal. Why it works: Exercise not only burns calories ....

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  • Why Strength Training Is Essential for People Taking GLP-1 Medication

    If you’re using GLP-1 medications like Ozempic or Wegovy to support your weight loss journey, you’re likely already seeing some promising results. These medications are game-changers for appetite control and digestion, but to truly maximize their benefits, strength training should be part of your routine. Here’s why: 1. Prevents Muscle Loss During Weight Loss One of the biggest challenges with rapid weight loss is the risk of losing muscle along with fat. Muscle is crucial for a healthy metabolism, maintaining strength, and supporting everyday functionality. GLP-1 medications help with appetite suppression and slower digestion, but they don’t ....

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  • Improve Your Posture and Shoulder Mobility with This Simple Move

    At Beyond Measure Fitness, we’re all about finding simple yet effective ways to help you move better and feel great. This week, we’re spotlighting a Mobility Movement of the Week that’s perfect for improving both posture and shoulder mobility. If reaching or pressing overhead has been a struggle, this exercise can make a big difference—and all you need is a wall! Why Shoulder Mobility Matters Good shoulder mobility is essential for daily activities, from lifting groceries to reaching for items on a high shelf. Limited mobility in the shoulders can lead to compensatory movements that strain other muscles, impacting overall posture and potentially causing ....

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  • Stay Consistent with This Simple Rule

    "A habit missed once is a mistake, a habit missed twice is the start of a new habit." - James Clear This quote by James Clear, author of Atomic Habits, is one of my favorites because it illustrates the power of consistency. Think about it: missing a workout, a healthy meal, or a productive routine isn’t the end of the world—it’s just a slip. But missing twice? That’s when it starts becoming something else entirely. When we allow a habit to slide, even for a day, it can be easy to think, “I’ll just skip today, and I’ll get back on track tomorrow.” But as Clear says, missing a habit twice can be the start of a new habit—one ....

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  • How GLP-1 Medication Can Help Lower the Risk of Heart Disease and Stroke

    With the rising popularity of GLP-1 medications like semaglutide and liraglutide, people everywhere are finding that these medications can be life-changing tools for managing weight and health. Despite some misconceptions, it’s essential to know that using GLP-1 medication is not "cheating"—it’s a proactive step many are taking to regain control of their health and, more specifically, to reduce their risk of serious issues like heart disease and stroke. How GLP-1 Medication Helps Your Heart GLP-1 medications, initially designed for type 2 diabetes management, have proven highly effective in aiding weight loss, improving blood sugar control, and benefiting ....

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  • Not All Food Is Created Equal: Why Digestive Enzymes Matter for Your Health

    We all know that processed foods aren’t doing us any favors. From bloating and gas to more subtle, long-term effects, the impacts of a diet heavy in low-quality foods can add up—and can make weight loss or fat burning much harder than necessary. One surprising effect of eating poor-quality food is the reduction in natural digestive enzymes that your body produces. But what exactly are digestive enzymes, and why do they matter? What Are Digestive Enzymes and Why Are They Important? Digestive enzymes are proteins that act as catalysts, breaking down the food we eat into smaller, more absorbable nutrients. Different enzymes are secreted by various parts of the digestive ....

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  • The Power of Social Support in Reaching Your Fitness Goals

    Did you ever catch that unforgettable episode of Who Wants to Be a Millionaire ? The contestant makes it all the way to the million-dollar question and, in a twist, uses his "phone a friend" lifeline—not to ask for help, but to tell his dad he’s about to win a million dollars! He goes on to answer correctly and takes home the grand prize. You can watch that memorable moment here . Why share this story? It’s a perfect example of how valuable support can be—not just when we need help, but also to celebrate our achievements and keep us motivated. Social support plays a crucial role in health and fitness too, providing a lifeline when things get tough and ....

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