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How do I hit my protein goal while staying within my calorie limits?
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Nutrition May 26, 2026

How do I hit my protein goal while staying within my calorie limits?

I was asked by a younger person I work with, how many grams of protein...
90-Day Fitness Transformation: A Realistic Plan for Busy Adults Over 40 Free Blog
Blog May 20, 2026

90-Day Fitness Transformation: A Realistic Plan for Busy Adults Over 40

If you are over 40 and feel like your body does not respond the same...
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Expert Online Fitness Coach for Women: Get To Know Which One Can Be Best For You! Free Blog
Blog May 20, 2026

Expert Online Fitness Coach for Women: Get To Know Which One Can Be Best For You!

Your workout routine should fit your lifestyle, not interrupt it. Between office deadlines, family commitments,...
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Personal Fitness Trainer for Women: Solving Busy Lifestyle Challenges With Flexible Workout Plans  Free Blog
Blog May 20, 2026

Personal Fitness Trainer for Women: Solving Busy Lifestyle Challenges With Flexible Workout Plans 

Many women struggle to stay fit because work, family, and daily responsibilities take most of...
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Want Fitness Results Without Extreme Routines? Online Fitness and Nutrition Coaching Makes Progress Simple and Sustainable Free Blog
Blog May 20, 2026

Want Fitness Results Without Extreme Routines? Online Fitness and Nutrition Coaching Makes Progress Simple and Sustainable

Many people want to get healthy, lose weight, and feel stronger, but extreme workouts often...
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How can we optimize our hormones through nutrition and exercise Free Blog
Blog May 14, 2026

How can we optimize our hormones through nutrition and exercise

Do you feel like you have been making some changes in your lifestyle but not...
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Simple Protein Packed Recipe Free Nutrition
Nutrition May 06, 2026

Simple Protein Packed Recipe

If you are on a strict macro nutrient breakdown for your nutrition plan I provide...
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Let’s Know What a Personal Trainer Does to Accelerate Your Results! Top Reasons & Benefits Free Blog
Blog Apr 30, 2026

Let’s Know What a Personal Trainer Does to Accelerate Your Results! Top Reasons & Benefits

Starting a fitness journey alone often feels like wandering through a dense forest without a...
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Want to Keep Your Body Fit in a Busy Schedule? Then, Try Certified Virtual Fitness Programs! Free Blog
Blog Apr 30, 2026

Want to Keep Your Body Fit in a Busy Schedule? Then, Try Certified Virtual Fitness Programs!

Your calendar is full, your inbox never sleeps, and somehow your health keeps getting postponed....
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Personalized Nutrition Coaching: Fixing Lack of Motivation With Consistent Supportive Coaching Systems Free Blog
Blog Apr 30, 2026

Personalized Nutrition Coaching: Fixing Lack of Motivation With Consistent Supportive Coaching Systems

Staying motivated to eat healthy can feel difficult when life gets busy and results take...
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The 90-Day Fitness Program for Adults Over 40: A Smarter Path to Strength, Energy, and Longevity Free Blog
Blog Apr 30, 2026

The 90-Day Fitness Program for Adults Over 40: A Smarter Path to Strength, Energy, and Longevity

If you’re over 40, chances are your fitness goals look different than they did in...
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New Slow Cooker recipe!
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Recipes Apr 21, 2026

New Slow Cooker recipe!

What’s up everyone?! I wanted to list what I did for a new slow cooker...
Recipe alert!!! Homemade Ranch
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Recipes Apr 08, 2026

Recipe alert!!! Homemade Ranch

Do you wish the things that you used to enjoy were not chalked full of...
Upper Body split-Fast Fast
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Workouts Apr 06, 2026

Upper Body split-Fast Fast

Upper Split to train your CNS Setting: At gym Level: advanced Intensity: Development Day (hard)...
GRWM-supplement talk pre-workout
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Supplements Apr 01, 2026

GRWM-supplement talk pre-workout

In honor of the #GRWM trend, we have a quick vid on what I take...
Sometimes you need to switch it up
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Personal Mar 24, 2026

Sometimes you need to switch it up

Do you ever feel like the lady I saw on tik tok who feels like...
Trusted NASM-Certified Personal Training by BG90DAY Free Blog
Blog Mar 23, 2026

Trusted NASM-Certified Personal Training by BG90DAY

You don’t need another fitness plan—you need a system that actually fits your life. That’s...
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Tired of Slow Progress? Let’s Check How to find a Reliable Personal Trainer Now! Free Blog
Blog Mar 23, 2026

Tired of Slow Progress? Let’s Check How to find a Reliable Personal Trainer Now!

The fitness world is full of influencers and generic apps, making it hard to know...
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Weight Loss Coaching Online: An Effective System That Helps You Achieve Faster Results With Expert Guidance and Tracking Free Blog
Blog Mar 23, 2026

Weight Loss Coaching Online: An Effective System That Helps You Achieve Faster Results With Expert Guidance and Tracking

Online weight loss coaching helps you follow a clear plan to lose weight in a...
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Is Online Fitness Coaching Worth It? A Realistic Guide for Busy Adults Free Blog
Blog Mar 23, 2026

Is Online Fitness Coaching Worth It? A Realistic Guide for Busy Adults

If you have ever typed “Is online fitness coaching worth it?” into a search bar,...
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Recipe for an energy spread
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Recipes Mar 18, 2026

Recipe for an energy spread

Are you possibly looking to limit your bread intake? I know that I do not...
Stick to the Game Plan
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Personal Mar 06, 2026

Stick to the Game Plan

As you are going through your program, whether it be nutrition and/or exercise be sure...
The Best Alternative: How Online Fitness Coaching Works for Real Success Free Blog
Blog Mar 06, 2026

The Best Alternative: How Online Fitness Coaching Works for Real Success

Achieving peak health as a busy professional often feels like a second job. Family obligations...
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Join BG90DAY for a Results-Driven Personalized Weight Training Program Free Blog
Blog Mar 06, 2026

Join BG90DAY for a Results-Driven Personalized Weight Training Program

BG90DAY is for you if you’re tired of generic programs and truly want to see...
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Disappointed With Results? Skinny Fat Workout Routine That Removes Guesswork and Keeps You Consistent Free Blog
Blog Mar 06, 2026

Disappointed With Results? Skinny Fat Workout Routine That Removes Guesswork and Keeps You Consistent

When you feel disappointed with your fitness progress, a skinny fat workout routine can give...
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Find Out Whether Going to the Gym Four Days a Week Is Enough for You! Free Blog
Blog Mar 06, 2026

Find Out Whether Going to the Gym Four Days a Week Is Enough for You!

Struggling to fit workouts into your busy life? Wondering if 4 days a week at...
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After you get warmed up…..
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Warm-Up Mar 06, 2026

After you get warmed up…..

Warmup? Uhhhmmm, what should I do for that? What is a good warmup and what...
Keep Going!
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Personal Mar 03, 2026

Keep Going!

The results do not always come over night. This vid talks a little bit about...
KB and Club Flows
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Workouts Mar 02, 2026

KB and Club Flows

These movements can be added onto a strength day that you are already performing and...
2 bells and 1 mat
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Workouts Feb 24, 2026

2 bells and 1 mat

These movements can be added onto a strength day that you are already performing and...
Total Body-lots of pos chain
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Workouts Feb 23, 2026

Total Body-lots of pos chain

This barbell complex to strength circuit followed by cardio based circuit requires a little bit...
Exercise Protocol
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Workouts Feb 20, 2026

Exercise Protocol

Here are a few good points that may help you stay on track with your...
I just want muscle, why should I do cardio?
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Conditioning Feb 19, 2026

I just want muscle, why should I do cardio?

Quick vid on a couple interesting points on why even muscleheads could benefit from doing...
Snack around workout
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Supplements Feb 17, 2026

Snack around workout

1/3 of a cup of granola with 1/3 of a cup of apple sauce and...
Eat Less, Move More?
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Nutrition Feb 10, 2026

Eat Less, Move More?

I am sure that you have heard this adage before. Does it really work, is...
Insulin vs Calorie Model
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Nutrition Feb 10, 2026

Insulin vs Calorie Model

I am watching what I eat and still not losing weight! Why is this happening...
Why Professional Guidance Makes Your Beginner Strength Program More Effective and Safer! Free Blog
Blog Feb 03, 2026

Why Professional Guidance Makes Your Beginner Strength Program More Effective and Safer!

Starting a fitness and wellness journey can feel overwhelming with endless blogs and videos giving...
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Option for Cardio Training
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Conditioning Feb 03, 2026

Option for Cardio Training

A mixed workout can be beneficial for those that may not always enjoy steady state...
Lacking Accountability at Home? Use the Benefits of Online Personal Training to Stay on Track! Free Blog
Blog Feb 02, 2026

Lacking Accountability at Home? Use the Benefits of Online Personal Training to Stay on Track!

Staying accountable while working out at home can feel challenging when no one is there...
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Remote Fitness Coaching Feels Confusing? Get Structured Plans That Fit Your Busy Schedule & Goals! Free Blog
Blog Feb 02, 2026

Remote Fitness Coaching Feels Confusing? Get Structured Plans That Fit Your Busy Schedule & Goals!

Many people feel confused about remote fitness coaching and wonder if it can really help them...
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Select Your Fitness Accountability Coach By Understanding the Trending Tips! Free Blog
Blog Feb 02, 2026

Select Your Fitness Accountability Coach By Understanding the Trending Tips!

Every time you start a new diet plan or promise yourself morning or evening workouts,...
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The Twinkie Diet?
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Nutrition Jan 28, 2026

The Twinkie Diet?

How did this work? Should I do the twinkie diet? No. As you can imagine,...
How do I start?
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Personal Jan 16, 2026

How do I start?

Are you new to the site and trying to navigate through this exercise stuff? If...
Exercise Programming
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Workouts Jan 12, 2026

Exercise Programming

In this short vid I talk about how to program your exercise throughout the week....
Nutrition and habit based vid
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Nutrition Jan 02, 2026

Nutrition and habit based vid

Have you ever felt out of sync? I was in this situation over Christmas break....
Connect your nutritional habits, my kids don’t eat protein!
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Nutrition Dec 17, 2025

Connect your nutritional habits, my kids don’t eat protein!

This video will explain how to make your food prep work for you. We want...
Posterior Chain Split
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Workouts Dec 17, 2025

Posterior Chain Split

Are you looking for a challenge after possibly finishing up a new strength block? Maybe,...
How to build a meal and what you get…..
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Nutrition Dec 03, 2025

How to build a meal and what you get…..

Flank steak and eggs (2) avocado, onion, and broccoli (3)=Jordan 23Meal is broken down and...
Barbell Total Body Workout
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Workouts Nov 19, 2025

Barbell Total Body Workout

Are you looking for something maybe a bit more advanced that you can progressively overload...
Nutrition Post-Quality over everything
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Nutrition Nov 18, 2025

Nutrition Post-Quality over everything

Over the years I have developed a system for weight loss centered around Nutrition and...
Before School Workout-“It’s Easy”
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Workouts Nov 12, 2025

Before School Workout-“It’s Easy”

Do you have to pry your kid off the device in the morning before school?...
Ball, Bike, Bells, Box-Conditioning
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Conditioning Nov 07, 2025

Ball, Bike, Bells, Box-Conditioning

So with this workout I wanted to use the muscles while I elevated the heart...
Nutrition Vid, important categories to address.
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Nutrition Nov 06, 2025

Nutrition Vid, important categories to address.

If I had to streamline for someone what to think about when they begin to...
My Journey Pt. 1
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Personal Nov 06, 2025

My Journey Pt. 1

Audio Recording 43mins This health and wellness journey is not always easy. It wasn’t always...
Total Body (more lower) geared towards a soccer player
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Workouts Oct 23, 2025

Total Body (more lower) geared towards a soccer player

This is a challenging workout that can be done with a moderate amount of equipment...
Vacation workout (2 WOD Bands)
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Workouts Oct 23, 2025

Vacation workout (2 WOD Bands)

Have you ever been traveling for work and been disappointed in the workout facility? You...
Posterior Chain dominant workout
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Workouts Oct 13, 2025

Posterior Chain dominant workout

Setting: Most Likely at gym Level: Advanced Intensity: Development (hard) Who is it For: Someone...
Nutrition Post on what to eat
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Nutrition Oct 07, 2025

Nutrition Post on what to eat

Just tell me what to eat!! Well, you really need to be able to sustain...
Total Body-1 loopy band
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Workouts Oct 02, 2025

Total Body-1 loopy band

Do you want to get started on an exercise program and have no idea where...
Nutritional Concepts
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Nutrition Sep 23, 2025

Nutritional Concepts

Hello everyone, I wanted to throw a couple of concepts at you when it comes...
Landmine Workout-total body (beginner)
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Workouts Sep 22, 2025

Landmine Workout-total body (beginner)

If you are just starting out on your fitness journey and looking to incorporate a...
DBs+Bench+mat (Total Body Beginner)
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Workouts Sep 22, 2025

DBs+Bench+mat (Total Body Beginner)

Are you looking to get started with some strength training but do not really know...
Bulk and Cut Journey
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Transformation Sep 17, 2025

Bulk and Cut Journey

1/31/25 What’s up everyone. I wanted to announce that I will be attempting my first...
Upper Body Cable Workout
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Workouts Sep 17, 2025

Upper Body Cable Workout

The cable machines can be a great tool to get a comprehensive workout. One great...
Total Body-2 bell flow to 1 bell flow
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Workouts Sep 15, 2025

Total Body-2 bell flow to 1 bell flow

This workout will allow you to hit a plethora of primal movements in a super...
Example of a Mixed Workout-more advanced KB movements
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Workouts Sep 03, 2025

Example of a Mixed Workout-more advanced KB movements

How can I lift weights and still get conditioning done? Short answer, KBs. Kettlebells are...
Nutritional Post related to Weight Loss
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Nutrition Sep 02, 2025

Nutritional Post related to Weight Loss

Do you feel defeated anytime you even attempt to address your weight and nutritional intake?...
More advanced Landmine Workout, Total Body
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Workouts Sep 01, 2025

More advanced Landmine Workout, Total Body

Setting: Gym Level: Advanced Intensity: Development (Hard) Who is it For: Someone that has good...
Explosive repeat method for conditioning
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Conditioning Aug 24, 2025

Explosive repeat method for conditioning

Setting: At home or gym Level: intermediate/advanced Intensity: High Intensity Who is it For: Any...
Zesty tomato sauce recipe
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Recipes Aug 19, 2025

Zesty tomato sauce recipe

Ingredients: 25-30 small roma tomatoes-this is what I grew in the garden and tends to...
Content Creation survey
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Survey Aug 19, 2025

Content Creation survey

Below should be a link to a 3 question survey. My goal is to make...
Basic Warmup for a Full Body Workout
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Warm-Up Aug 19, 2025

Basic Warmup for a Full Body Workout

We do not want roadblocks out of the gate! We know that we should do...
Lactic Conditioning
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Conditioning Aug 15, 2025

Lactic Conditioning

Conditioning your muscles and heart play a large role in one’s physical fitness but also...
Vacation Workout
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Workouts Aug 12, 2025

Vacation Workout

Have you ever been staying somewhere on vacation that has a super weak workout room?...
Pre-Workout Option
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Supplements Aug 10, 2025

Pre-Workout Option

Do you feel like if you had a little bit of a boost pre-workout that...
Challenging lower body workout
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Workouts Aug 09, 2025

Challenging lower body workout

If you have been training for a while and have access to a gym this...
Nutritional Framework and Meal Prepping
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Nutrition Aug 09, 2025

Nutritional Framework and Meal Prepping

Plan your work, work your plan.
Total Body Workout at the gym
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Workouts Aug 08, 2025

Total Body Workout at the gym

If you are just getting started and have access to a gym this workout is...
Basic warmup for a Total Body Session
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Warm-Up Aug 08, 2025

Basic warmup for a Total Body Session

We know that a proper warmup is imperative for a high quality session. We do...
Lunch Break Workout-1 KB on your feet FULL BODY WORKOUT Free Workouts
Workouts Jul 30, 2025

Lunch Break Workout-1 KB on your feet FULL BODY WORKOUT

Setting: At home or gym Level: Intermediate/Advanced Intensity: Development (medium) to high as we combine...
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Anterior Split at home (primarily upper body)
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Workouts Jul 23, 2025

Anterior Split at home (primarily upper body)

Basic anterior split ( front of the body) Setting: At home Level: Beginner/intermediate Intensity: Stimulation...
Total Body at home workout. This would be optimal for beginner to intermediate level. Minimal equipment needed, DBs and Bands!
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Workouts Jul 22, 2025

Total Body at home workout. This would be optimal for beginner to intermediate level. Minimal equipment needed, DBs and Bands!

Best Setting for Workout: Home Level: Beginner/Intermediate Intensity: Stimulation Day (moderate intensity) Who is it...
Chair and band workout
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Workouts Jul 21, 2025

Chair and band workout

Chair and band workout Setting: At home Level: Beginner Intensity: Stimulation (medium) Who is it...
DB and Bands
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Workouts Jul 21, 2025

DB and Bands

Setting: At home Level: Beginner Intensity: Stimulation (medium) Who is it For: Parents just starting...
Conditioning circuit
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Conditioning Jul 21, 2025

Conditioning circuit

We look to touch some muscles while driving the heart rate up here. This can...
OVH Throwing/rotational athlete workout
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Workouts Jul 21, 2025

OVH Throwing/rotational athlete workout

Do you play lacrosse, tennis, baseball/softball or simply looking to switch up your workouts? Do...
Real Life Examples of Quality Nutrition and healthy decisions-it is not a diet, it is most definitely a lifestyle.
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Nutrition Jul 16, 2025

Real Life Examples of Quality Nutrition and healthy decisions-it is not a diet, it is most definitely a lifestyle.

Whenever Possible, opt for quality with your nutrition! I just returned from picking up my...
Soccer Program (Recovery)
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Programs Jul 16, 2025

Soccer Program (Recovery)

Best Setting for Workout: Home or gym Level: Beginner/Intermediate Intensity: Recovery Day (easier) Who is...
Basketball Program
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Programs Jul 16, 2025

Basketball Program

Have you ever played basketball and noticed someone else’s athleticism? It was that one play...
Building a Nutrition Plan
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Nutrition Jul 14, 2025

Building a Nutrition Plan

How do I get started? “I want to lose weight but anytime I try to...
Maximize Your Fitness Routine with bg90day’s Exercise Programs Free Blog
Blog Mar 10, 2025

Maximize Your Fitness Routine with bg90day’s Exercise Programs

Are you looking to elevate your fitness routine and achieve your health goals from the...
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Transform Your Workout Regimen with bg90day’s Exercise Videos Free Blog
Blog Mar 10, 2025

Transform Your Workout Regimen with bg90day’s Exercise Videos

Are you looking to revamp your workout routine and achieve your fitness goals from the...
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Achieve Your Health Goals with bg90day’s Fitness Video Subscriptions Free Blog
Blog Mar 10, 2025

Achieve Your Health Goals with bg90day’s Fitness Video Subscriptions

Are you looking to kickstart your fitness journey from the comfort of your own home?...
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