fitness
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The 4 Pillars of Health: Simple Habits for a Lifetime of Growth
By Dylan J. England | Health, Fitness & Leadership Coach Let’s keep it real—your health doesn’t happen by accident. It’s the result of small, consistent choices. Think of it like steering a ship: If you don’t set a clear course, you’ll drift. That’s why I focus on the 4 Pillars of Health—a…
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7 Mindset & Habit Traps That Keep You Stuck
Are Your Habits Holding You Back? Ever feel like no matter how hard you try, you’re stuck in the same place—physically, mentally, or emotionally? The truth is, failure isn’t just about what you do—it’s about how you think. Success in health, fitness, and life isn’t just about hard work; it’s about…
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The Dynamic Duo of Nutrition and Exercise
Imagine waking up every day feeling energized, focused, and in control of your health. It’s not a dream—it’s the result of combining two powerful forces: nutrition and exercise. Together, they lay the foundation for lasting weight loss, mental clarity, and a vibrant, healthy life. Nutrition is the cornerstone of your health journey. The…
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Navigating the Fitness Noise: 5 Tips
Over the decade my health and fitness training career, I’ve learned that most of the noise that exists is just that. Attention grabbing noise that will eventually lead to confusion and lack of results due to unnecessary over complication. This is why I decided to try to create a stronger voice on social media.…
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Reigniting Growth
“Most growth happens as a result of many small steps. The key is to keep taking them.” Resolutions and goals often start with grand ambitions, but the road to success is paved with more than just excitement. The real challenge lies in turning those dreams into reality through consistent action and a clear plan. Setting…
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Wake Up and Conquer: A Guide to Shifting Your Sleep And Exercise Schedule
Ever wished you could be a morning person, but your body just won’t cooperate? Or maybe you need to shift your sleep schedule due to work or family commitments. The good news is, you can! Understanding Your Body Clock: Our internal clocks, or circadian rhythms, regulate everything from sleep-wake cycles to hormone production. Light plays…
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Help Your Gut, Help Your Health (Evidence based)
Science continues to develop vastly in our current environment, this is a beautiful thing but can quickly become confusing and overwhelming. I’ll spare you the scientific details but the gist of this article is to improve the bacteria in your “gut” by limiting or hopefully reducing dysboisis (condition where the gut flora is imbalanced leading…
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Beyond the Clover Patch: Finding Your Path to Success
Imagine this: You’re at a park. You come across a patch of clovers and you get the grand idea you want to find a “lucky” four leaf clover.. You search and search but have no luck finding one… What if I told you there could be a strategy to look in the right areas in…
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Breaking Through Fitness Plateaus:Why You’re Stuck & How to Move Forward
Hitting a plateau in your fitness journey is frustrating. You’re putting in the work, but progress slows—or even stalls. The worst part? Many people give up before realizing how far they’ve actually come. Before you assume your routine isn’t working and revert to old habits, let’s break down what might actually be causing your plateau—and…
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The Struggles Of Starting Over… And Over… And Over…
Do you ever find yourself struggling to stay motivated when it comes to building habits that are exercise and nutrition focused? You’re not alone. Many of us face this challenge, and I’m here to tell you that there is a way to overcome it. Many of us are in the same boat. It’s easy to…
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We Are All Human: Preserve Your Health
Although we cannot control some things in our life, do have power over how we live our life today… Bruce Willis publicly diagnosed with (dementia), Jeff Bridges (lymphoma), Michael J Fox ( parkinson’s), Kristen Bell (depression and anxiety). Michael J Fox once said: “I have a wheelchair that I use every now and then and…
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Combatting Sarcopenia: Preserving Muscle Mass for a Fuller Life
Combatting Sarcopenia: Preserving Muscle Mass for a Fuller Life Sarcopenia is a condition characterized by the loss of muscle mass and strength that occurs with aging. It affects adults over the age of 60 and can have a significant impact on health and quality of life. Some of the effects of sarcopenia in aging adults…
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The Egg Hunt of Success
Wake up…. WAKE up… WAKE UP! How familiar does this sound? Waking up possibly to an alarm for the 3rd time today alone. Roll out of bed, throw on some cloths, grab a coffee and make your way to work. Snack at work, react to the day that’s happening around you until you go home.…
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Boost Your Energy: The Transformative Power of Exercise for Body and Mind
Feeling drained and low on energy? Whether it’s physical exhaustion or mental fatigue, exercise could be the game-changer you need to reclaim your vitality. Regular movement doesn’t just build strength—it fuels your body and mind. Exercise enhances blood circulation, delivering oxygen and nutrients more efficiently, while releasing endorphins that naturally boost your mood. Struggling with…
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Unlocking The Power Within: Exercise Transforms Your Body and Mind to Combat Depression (Evidence Based)
In the United States nearly 6% of the population suffer from depression. Note that there is a very good place for medication and they can help, but the conversation stops there in terms of management for depression. There are no “reps” selling physicians on a daily basis buying them lunch…
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Get your head out of the clouds
Are you tired of sorting through mountains of misinformation in the health and wellness world? We hear you loud and clear. In today’s digital age, it’s all too easy to fall victim to the modern-day snake oil salesmen peddling quick fixes and miracle cures. But here’s the truth: not all health products are created equal,…
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Unlocking the Power of Sleep: Finding the Optimal Balance for Health and Wellness
I recently gave a presentation on the topic of sleep, with a focus on several research articles to ensure quality information. Although this is a blog, my intent is to go into a direction mitigating pure opinion and share the simplistic details on seemingly complex topics of information. “If you do not welcome the time…
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4AM Advice
But How? Waking up at 4am can be challenging for many people, as it may disrupt your natural sleep pattern and leave you feeling tired and groggy throughout the day. However, there are a few things you can do to help adjust to this early wake-up time: But Why? There are many benefits to waking…
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Caffeine: Coffee-Tea-Energy
Caffeine is a natural stimulant found in many foods and beverages, including coffee, tea, chocolate, and energy drinks. Caffeine is a popular ingredient in many pre-workout supplements because it can help improve energy levels, focus, and performance during exercise. Pre-College days I used to be anti-coffee, ironically I would consume alternative caffein sources full of…
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Scientifically Proven Supplements: Enhance Your Health with Evidence-Based Solutions
Welcome to our journey through the world of dietary supplements! We’ll delve into some of the most popular supplements athletes and health enthusiasts swear by. From Branch Chain Amino Acids (BCAA) to Melatonin, we’ll explore their purported benefits, scientific evidence, and considerations before incorporating them into your routine. BCAAs, Beta-Alanine, Caffeine, Collagen, Creatine, Echinacea, Protein,…
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Weight Loss Series (Common Diets-2)
I have recently had numerous individuals reach out to me about weight loss leading in to the following year. This week, I will share bits of information found through reading several articles including meta analysis (study of studies). The conversation of these articles are intended to discuss weight loss specifically and not necessarily other health…
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Weight Loss Series (Eating Habits-1)
Quick habits that can create inertia for desired change.
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We Receive What We Prioritize: Physical Health
As we continue to explore the experiences of life, it is inevitable that we will hit challenges along the way. This can derail us from our plan, from our routine, from our vision of how we anticipated our day(s) to go. If this happens, know that you’re not alone. Welcome back to another weekly upgrade…
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Weekly Upgrade: BHAG (Big Hairy Audacious Goals)
Every week I recap with a group of individuals discussing wins and losses for the week. We discuss reflections, challenges, and goals to set our future selves up for success. Although we meet weekly to discuss relative topics, our weekly goals are focused on succeeding at our quarterly goals. The primary foundation of those quarterly…
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Do Anything Not Everything
Life can be challenging. Theres so much to do with seemingly so little time. This is why it is so important to get real with yourself. Commonly, the first thing some people do upon waking up is reaching for their phone. Setting their brain to work on autopilot doing a mindless tasks, exposing yourself to…
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Weekly Upgrade #18- Grit
Book I have completed this week: Grit by Angela Duckworth This book is one I’d recommend anyone to read. Just as foundational as The Compound Effect, Grit actually talks about the research in consistent action and learning to push through barriers. To reflect on a quote by Eric Thomas referencing Grit: ” you don’t have…
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Weekly Upgrade #15 -Know Yourself, Challenge Yourself
Reading, Writing, Learning, Teaching, Coaching, Living. These are all parts of a daily, weekly, monthly, annual process for growth. It is amazing how much information changes situations. I have dedicated my habitual life to learning many new things and developing into a version of my ideal self. If interested in learning with me, continue to…
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Weekly Upgrade #14
Reading, Writing, Learning, Teaching, Coaching, Living. These are all parts of a daily, weekly, monthly, annual process for growth. It is amazing how much information changes situations. I have dedicated my habitual life to learning many new things and developing into a version of my ideal self. If interested in learning with me, continue to…