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  • 5 Tips to Beat the Seasonal Blues

    Winter is almost over but you know in Maine it could last another two months. But worry not – we've curated five tips to boost your spirits and keep your wellness game strong until we hit spring: Indoor Workouts Maybe I’m a little biased but we provide some great workouts at ACF. ;-) Winter Nutrition Powerhouse Nourish your body with seasonal superfoods that align with your fitness goals. Embrace hearty soups, nutrient-packed root vegetables, and immune-boosting fruits to stay energized and vibrant. Dive into our nutrition resources for winter-centric recipes that strike the perfect balance between comfort and health. Mindful ....

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  • The Power of Habits: Elevating Your Health and Fitness Journey

    Ever experienced that blissful feeling of crawling into bed with clean, fresh sheets after an exhausting day? Your bed becomes a sanctuary of comfort, facilitating a restful night's sleep. Interestingly, this simple pleasure is a result of a seemingly mundane habit—changing your sheets. Similarly, the foundations of a healthy and fit lifestyle are often built on everyday habits, even if they may appear unexciting. Let's explore the connection between habits, health, fitness, and success. Habits and Their Impact: Life's small pleasures and successes often stem from everyday habits. Habits influence health, fitness, skills, relationships, and financial well-being. ....

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  • Mastering Meal Prep: 6 Time & Money Saving Tips for Effortless Success

    Ever felt that lingering dread over a project, only to realize it wasn't as daunting as you thought once you started? Meal prepping shares that same sentiment! Once you dive in, you'll wonder why you hesitated. Let's transform your meal prep experience with these 6 tips that not only save you time and money but also turn the process into a stress-free routine. Keep it Simple: Start slow; becoming a meal prep pro takes time. Begin with one meal causing the most stress, like lunch. Gradually expand to other meals as you establish a routine. Double Up for Efficiency: Prepare extra servings during dinner for easy next-day lunches or dinners. A simple ....

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  • Elevate Your Heart Health: 10 Foods to Lower LDL Cholesterol

    As Valentine's Day approaches, what better time to focus on showing your heart some love? Today, let's shift the narrative from what NOT to eat to empowering you with knowledge about WHAT to eat for a healthier heart. Understanding the impact of diet on cholesterol is crucial, especially when it comes to the notorious LDL ("bad" or "lousy") cholesterol. Excessive LDL cholesterol in your body can accumulate in blood vessel walls, posing serious threats like heart disease and stroke. Now, let's delve into the list of power-packed foods that play a key role in lowering LDL cholesterol, each employing unique mechanisms: Whole Grains: Embrace oats and barley for their soluble ....

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  • Unveiling the Truth: The 10,000 Step Study for Optimal Health

    Have you taken a walk today? If not, brace yourself for some eye-opening revelations. You've likely heard the mantra that 10,000 steps are essential for optimal health. However, groundbreaking research has surfaced, suggesting that a slightly lower count of 8,200 steps could be sufficient to shield you from a range of common chronic diseases! In a recent comprehensive 4-year review encompassing over 6,000 FitBit users participating in the "All of Us" medical project, researchers unearthed a surprising finding – a mere 8,200 steps daily can act as a robust defense against: Obesity Sleep Apnea Heartburn & Reflux Major Depression Disorder That's just ....

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  • One Rule to Kickstart Your Health

    If you’re reading my stuff regularly, you know I’m a huge fan of Jon Gordon. Jon is a best-selling author and motivational speaker and has his own podcast called “Positive U.” Jon is a leader, a mentor and someone who lives and inspires others to live with energy and positivity. Every year around this time I listen to his book, “The No Complaining Rule.” It always helps me get in a better mindset and gives me the kickstart I need! Most of Jon’s books are fables, shorter stories with a character in crisis who turns their lives around and becomes a better person. Also an inspiration to write my own book last year in ....

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  • Mastering Your Goals: The Power of Focusing on Today

    As a kid, hearing "Don't get ahead of yourself" used to feel like a hindrance. It seemed like a grown-up mantra designed to hold me back. But in hindsight, it was about guiding me toward achieving my goals. And today, I'm passing on this wisdom to help you reach your aspirations. → Remember, the only realm you can control is today. Our instinct often pushes us to fast-track to the future, fixating on where we want to be rather than where we stand now. Yet, the swiftest path to your goals lies in focusing on today. Your actions, starting now, hold the key to your tomorrow. When compounded over time, your daily choices become a blueprint for your future. That's just the tip ....

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  • Don't Stop, Keep Going!

    It's the new year and although we aren't big New Year's Resolutions fans, setting goals and establishing healthy habits is important! A couple of weeks into the new year, there is a chance you feel like giving up. It's more common than you think. Keep going. Struggling to maintain those healthy habits? It's part of the process—keep going. Perfection isn't the aim. Nobody's flawless; we all face hurdles. But what sets achievers apart is what happens after a missed workout or a dietary slip: They get back on track! Carlos Castenada said it best: "Nobody is born a warrior, in exactly the same way that nobody is born average. We make ourselves into one or the other." ....

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  • Avoiding the New Year's Resolution Burnout Trap

    Are you familiar with the excitement of diving into ambitious fitness goals for the New Year, only to feel burned out within days? Setting immense aspirations—aiming for a complete lifestyle transformation overnight—is incredibly motivating. You plan to drink more water, eat clean, meticulously track every meal, exercise rigorously, and prioritize sleep like never before. But then, reality sets in. Exhaustion sneaks up, turning that morning workout into an impossible task. You succumb to cravings, snack a little, and eventually abandon the food journal. What begins as a single 'off' day spirals into a recurring pattern, leaving you frustrated and disheartened. Yet, ....

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  • Reflecting on Your Victories: What Did You Crush in 2023?

    As the curtains draw on 2023, it's time for reflection. There's a poignant Chinese proverb that resonates deeply: "Tension is who you think you should be. Relaxation is who you are." It's a powerful reminder to embrace our authentic selves amidst the constant pressure to conform. Often, we find ourselves entangled in the web of "shoulds" – what we should have done better, what we aim to improve, how to maximize effectiveness. Instead, what if we shifted our focus to celebrate our victories? Take a moment to ask yourself: What are the top 1-3 accomplishments that truly make you proud from this past year? Moreover, consider these other triumphs: The Bold ....

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