It's easy to think perfection will take you to your goals, but it's about doing the work, even when things aren't perfect. There will be tough days when you feel off, tired, depressed, or bloated🥹🤣 Don't give yourself an out just because you set unrealistic standards. " I won't miss a single day of lifting, and I have to wake up at 4:30 AM for the next 90 days." While it sounds disciplined, life happens— The journey isn't about perfection but consistency. Read this when you miss training days or "Cheat" on your diet plan. #Focusonyou #movemore

I’ve been experimenting with calf raises for the past six weeks, focusing on three different techniques: full range of motion, partial motions, and a unique method where I stay in the stretched position at the bottom. The results? Noticeable hypertrophy and muscle growth in my calves! 🐮💪 Give it a try and let me know how it works for you! Don’t forget to share your progress; we’re in this together! #LegDay #CalfGains #FitnessJourney

For most people, 3-6 mg/kg of caffeine will give you that consistent, reliable boost you're looking for. But, if you're already moderately adapted to caffeine and looking to maximize your performance, 8 mg/kg can be where you hit that peak effect. Now, keep in mind, once you start pushing beyond that—like around 9 mg/kg—the chances of experiencing side effects really ramp up. So, do you need that much caffeine? Probably not. But if you can handle it and have a specific goal or performance issue you’re trying to overcome, then 6-8 mg/kg can have its place. I've linked a video below explaining the dose—fascinating stuff.

Hey, FOCUS & Move community! 👋 Just a quick reminder to check in daily from October 6th through the 12th by commenting your daily step count below! Consistency is critical, and I’m excited to see everyone keeping each other accountable as we move. 💡 Remember: Movement is excellent for everyone, whether taking steps, hitting the gym, or squeezing in a quick stretch between tasks. Every bit counts! Stay tuned for some **helpful info** that I’ll be sharing in the Community tab soon, too. Let's keep pushing ourselves and each other forward! 💪 #StayMoving #EveryDamnDay #MoveCommunity