🌀 What is Functional Fitness?

💪 <strong>Age Stronger, Live Longer!</strong> 🏋️‍♂️<br />Functional fitness isn’t just a trend—it’s a game-changer for your health! 🌟 By focusing on movements that improve balance, strength, and mobility, you’re not just building muscles—you’re building a stronger, more capable YOU. 💥</p> 🌀 <strong>What is Functional Fitness?</strong><br />It’s all about training your body for everyday life: lifting, bending, pushing, and pulling with ease. From squats to deadlifts, these movements keep you agile and independent at any age.</p> 🔥 <strong>Benefits:</strong><br />✅ Injury prevention<br />✅ Better posture and balance<br />✅ Enhanced performance in daily tasks<br />✅ More energy for what matters most</p> Ready to move better, feel better, and age like a boss? Drop a 💯 in the comments and let’s get started! 🙌</p> 👉 Tag someone who inspires you to keep moving!</p> #FunctionalFitness #Longevity #MoveBetterLiveBetter #HealthyLifestyle #StrengthForLife #TruFitLife #NorthIdahoFitness</p>

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Did you know that exercise is one of the BEST ways to boost your mental health?

<strong>Strong Body, Strong Mind</strong> <br /> Did you know that exercise is one of the BEST ways to boost your mental health? 🌟 Whether you’re lifting weights, going for a run, or rolling out your yoga mat, moving your body helps quiet the mind.</p> ✨ <strong>Why Exercise is Your Mental Health Superpower:</strong><br /> 🔥 Reduces stress and anxiety<br /> 🌙 Improves sleep and energy levels<br /> 💭 Clears your mind and enhances focus<br /> 💪 Builds confidence and emotional resilience</p> 🌱 <strong>Your Challenge:</strong><br /> Take 20 minutes today to move your body in a way that feels GOOD. A walk, a workout, or even a dance party counts! 💃🕺 Your mind will thank you.</p> 💬 What’s your go-to exercise for stress relief? Share below and let’s keep the conversation going!</p>

00:04:10

How I Would Lose 10lbs in the Next 10 Weeks

<ul> <li>Personal anecdote: why the 10-week, 10lb goal is realistic and sustainable.</li> <li>Emphasize that small, steady changes often lead to lasting results.</li> <li>Reminder: everyone's body responds differently—this is <strong>my approach</strong>.</li> </ul> <ul> <li><strong>Why:</strong> Non-exercise activity thermogenesis (NEAT) plays a significant role in daily calorie burn.</li> <li><strong>How:</strong></li> </ul> <ul> <li><strong>Why:</strong> A slight caloric deficit encourages steady fat loss while minimizing muscle loss.</li> <li><strong>How:</strong></li> <li><strong>Why not more?</strong></li> </ul> <ul> <li><strong>Why:</strong> Resistance training preserves lean muscle during weight loss, boosting metabolism.</li> <li><strong>Plan:</strong></li> </ul> <ul> <li><strong>Why wait?</strong></li> <li><strong>If Needed:</strong></li> </ul> <ul> <li>Weekly weigh-ins: track trends, not daily fluctuations.</li> <li>Use other metrics like photos, measurements, or how clothes fit.</li> <li>Adjust as needed based on progress:</li> </ul> <ul> <li>Importance of patience: 1lb/week is sustainable and healthy.</li> <li>Discipline vs. motivation: focus on building habits.</li> <li>Reminder: Fitness is a marathon, not a sprint.</li> </ul> <ul> <li>Recap: small, consistent steps (increase NEAT, adjust calories, train smart).</li> <a href="https://www.trufitpostfalls.com" rel="ugc noopener noreferrer" target="_blank"><strong>If you would like to meet with me for weight loss you can book a consult here!</strong></a></p> </ul>

00:05:47

The Importance of Vitamin D3: Why You Shouldn’t Be Deficient

<strong>The Importance of Vitamin D3: Why You Shouldn’t Be Deficient</strong></p> Vitamin D3, also known as the "sunshine vitamin," is an essential nutrient with wide-ranging benefits, yet many people are deficient, even those who live in sunny climates. In this video, we’ll cover why vitamin D3 is so important, what it does for your body, and how to ensure you're getting enough.</p> <strong>What is Vitamin D3?</strong></p> Vitamin D3 (cholecalciferol) is a fat-soluble vitamin that acts like a hormone in the body, regulating many vital functions. It’s produced naturally when our skin is exposed to sunlight, but you can also get it from specific foods and supplements. Because it’s fat-soluble, vitamin D3 should be taken with a fat source for optimal absorption—like a meal that includes olive oil, avocado, nuts, or another healthy fat.</p> <strong>The Benefits of Vitamin D3</strong></p> <ol> <li><strong>Supports Bone Health</strong><br /> Vitamin D3 helps our bodies absorb calcium, a mineral that builds and maintains strong bones. Without sufficient vitamin D3, calcium absorption declines, leading to weaker bones, increased risk of fractures, and osteoporosis. Proper D3 intake helps keep bones resilient and is particularly important as we age.</li> <li><strong>Boosts Immune Function</strong><br /> Vitamin D3 plays an essential role in balancing and supporting the immune system. Studies show that sufficient levels of vitamin D3 help lower the risk of infections, including respiratory illnesses, and provide the body with greater defense against common seasonal illnesses.</li> <li><strong>Improves Mood and Reduces Depression</strong><br /> Research links low vitamin D3 levels to a higher risk of mood disorders, including depression. Some studies show that supplementing with vitamin D3 can help alleviate symptoms of depression, especially in those who are deficient. For mental well-being, keeping your vitamin D3 levels optimized is a natural mood booster.</li> <li><strong>Promotes Heart Health</strong><br /> Vitamin D3 has been shown to support healthy blood pressure and heart function. Although more research is ongoing, it’s believed that vitamin D3’s role in inflammation reduction contributes to heart health. This makes maintaining healthy levels an important consideration for cardiovascular support.</li> <li><strong>Aids in Weight Management</strong><br /> Adequate vitamin D3 levels can support metabolism and weight management. Studies suggest that those with sufficient vitamin D3 have a healthier body weight and metabolism. While vitamin D3 isn’t a weight-loss cure, it can be a valuable support in a healthy weight management program.</li> </ol> <strong>Why Many People Are Deficient in Vitamin D3</strong></p> Despite its nickname, the "sunshine vitamin," vitamin D3 deficiency is widespread, even among those who live in sunny regions. People who work indoors, wear sunscreen, or have limited direct sunlight exposure often struggle to maintain adequate levels. And since vitamin D3 is challenging to get from food alone, many find they need a supplement to reach their recommended intake.</p> <strong>Recommended Daily Intake</strong></p> For most adults, a daily intake of 1,000 to 3,000 IU of vitamin D3 is generally recommended. Because vitamin D3 is fat-soluble, it’s most effectively absorbed when taken with a fat-containing meal. This daily amount helps maintain healthy levels without risking toxicity, particularly for those who may not get enough sun exposure. It’s always best to consult your healthcare provider, who can check your vitamin D levels and offer guidance on the best dosage for your needs.</p> <strong>How to Ensure You’re Getting Enough Vitamin D3</strong></p> <ol> <li><strong>Get Some Sun:</strong> Aim to spend 10-30 minutes outdoors a few times a week.</li> <li><strong>Eat Foods High in Vitamin D3:</strong> Fatty fish like salmon, mackerel, and trout, along with egg yolks and fortified dairy products, contain some vitamin D3. However, food sources are typically not enough on their own.</li> <li><strong>Consider a Supplement:</strong> If you’re not getting enough vitamin D3 through diet or sun exposure, a supplement can help ensure you reach the recommended levels. Look for high-quality supplements and remember to take them with a meal that contains healthy fat for better absorption.</li> </ol> <br /></p>

00:04:08

🎥💦 Are BCAAs Worth It? Here’s What You Need to Know!

🎥💦 <strong>Are BCAAs Worth It? Here’s What You Need to Know!</strong></p> Hey everyone! 👋 Today, I’m breaking down the subtle but helpful benefits of BCAAs and why they might be worth adding to your routine. You may not feel a <em>huge</em> difference when you start taking them, but sometimes it’s those small, consistent gains that add up!</p> 💪 <strong>What Are BCAAs?</strong> They’re essential amino acids (leucine, isoleucine, and valine) that help with muscle recovery, maintaining lean muscle, and giving you a little more endurance during workouts.</p> ✨ <strong>Subtle Benefits:</strong></p> <ul> <li>You might notice <em>less muscle soreness</em> over time, which can make staying consistent with your workouts easier.</li> <li>They can provide a small energy boost to power through tough sessions.</li> </ul> 🚰 <strong>BONUS:</strong> BCAAs are a great way to encourage drinking more water! Flavored BCAA drinks make hydrating fun and can help you stay on top of your daily water intake, which is super important for recovery, energy, and overall health.</p> I personally recommend <strong>1st Phorm BCAAs</strong> for a high-quality formula that tastes amazing and mixes smoothly. Try it out and let me know what you think!</p> 👉 Have you tried BCAAs before? Drop a comment below or DM me if you have any questions. Let’s stay hydrated and keep crushing our goals together! 💦💪</p> #BCAABenefits #FitnessTips #StayHydrated #1stPhorm #WorkoutRecovery #DrinkMoreWater #TruFit</p>

00:02:28

🚀 5 Healthy On-the-Go Meals in Under 60 Seconds!

🚀 5 Healthy On-the-Go Meals in Under 60 Seconds! Perfect for those busy days when you need quick, nutritious options to keep you fueled and on track! Here’s what I’ve got for you:⁣</p> 1️⃣ Greek yogurt topped with berries for a protein-packed breakfast or snack.⁣<br /> 2️⃣ Cottage cheese paired with a cup of your favorite berries.⁣<br /> 3️⃣ 8oz of deli turkey on two slices of Dave’s Killer Bread for a hearty, balanced meal.⁣<br /> 4️⃣ A double scoop protein shake (I love 1st Phorm) with a banana or your go-to fruit.⁣<br /> 5️⃣ Your favorite protein bar with a side of fruit to keep things easy and energizing.⁣</p> 💡 Hope these ideas help make your life a little healthier and simpler! Drop your favorite on-the-go snack in the comments below! ⬇️ Let’s share some inspo! #HealthyMeals #OnTheGoSnacks #NutritionTips</p> <br /></p>

00:00:59

Why you aren't getting results or losing weight...

🚨 <strong>REAL TALK TIME!</strong> 🚨</p> You might <em>think</em> you know what to do for weight loss — eat less, move more, right? But if that really worked on its own, would you be looking for help right now? 🤷‍♂️</p> <strong>Here’s the truth:</strong> You probably have a general idea, but what you really need is a coach to design a plan tailored to <em>YOU</em>and your specific goals, and keep you accountable every step of the way.</p> ✨ Watching influencers give generic advice won't cut it. A strategic, personalized approach is key to making real progress!</p> 💥 I’m here to help you break through the confusion and finally achieve the results you deserve. Let’s meet and get your journey started!</p> 👉 DM me or click the link in my bio to book your free consultation!</p> #WeightLossJourney #Coaching #TruFit #Accountability #PersonalizedPlans #FitnessMotivation #HealthGoals #Transformation #NoMoreGuessing #PostFalls #CoeurDAlene</p> <br /></p>

00:00:47

🚨 MEAL TIMING & FAT LOSS: DOES IT REALLY MATTER? 🚨

🚨 MEAL TIMING & FAT LOSS: DOES IT REALLY MATTER? 🚨</p> The truth is, when it comes to shedding fat, <em>meal timing</em> doesn’t directly impact your results as long as you’re in a calorie deficit. 🔥 Your body cares more about overall calories in vs. calories out than the exact times you eat!</p> BUT… 🤔</p> Spacing out your meals evenly throughout the day can make a big difference in how you <em>feel</em>. You’re less likely to get those hunger spikes, energy crashes, or cravings that can throw you off track. Plus, keeping your energy levels steady helps you crush your workouts and stay active!</p> So, find a routine that fits your lifestyle, keeps you satisfied, and helps you stay consistent. That’s the real key! 🔑</p> 💬 How do YOU prefer to space out your meals? Comment below and let me know! ⬇️</p> #FatLoss #MealTiming #CaloriesInCaloriesOut #NutritionTips #TruFit"</p>

00:00:59

🌿 The Power of Fiber! 🌿

Fiber might not get the spotlight it deserves, but it’s a game-changer for your health! From boosting digestion to supporting heart health, adding enough fiber to your diet can make a huge difference. Here's why you need to prioritize fiber every day:</p> ✅ <strong>Improves Digestion</strong> – Keeps things moving smoothly and helps prevent constipation.<br />✅ <strong>Supports Heart Health</strong> – Soluble fiber helps lower cholesterol and promotes a healthy heart.<br />✅ <strong>Controls Blood Sugar</strong> – Slows the absorption of sugar to prevent spikes and crashes.<br />✅ <strong>Promotes Weight Loss</strong> – Fiber-rich foods keep you full longer, making it easier to stay on track with your goals.</p> The best way to get fiber is through Whole Foods—fruits, veggies, whole grains, and legumes. But if you're falling short, I recommend adding a supplement like <strong>1st Phorm Fiber</strong> to help hit your daily goal of at least 30 grams. 🌱</p> Need tips on adding more fiber to your meals? I’d love to help—comment below or shoot me a DM! Let's get that fiber in! 💪</p> #FiberGoals #HealthyEating #TruFit #1stPhorm #NutritionTips #FiberForHealth #FitnessFuel</p>

00:02:08

8 Proven Strategies to Push Through Fat Loss Plateaus

<li><br /></p> </li> <strong>1. Prioritize Protein</strong></p> <ul> <li><em>Talking Points:</em></li> <li><em>Call to Action:</em></li> </ul> <strong>2. Master the Meal Prep</strong></p> <ul> <li><em>Talking Points:</em></li> <li><em>Pro Tip:</em></li> </ul> <strong>3. Harness the Power of Fiber</strong></p> <ul> <li><em>Talking Points:</em></li> <li><em>Pro Tip:</em></li> </ul> <strong>4. Remember Why You Started</strong></p> <ul> <li><em>Talking Points:</em></li> </ul> <strong>5. Track Your Progress</strong></p> <ul> <li><em>Talking Points:</em></li> <li><em>Pro Tip:</em></li> </ul> <strong>6. Practice Mindful Eating</strong></p> <ul> <li><em>Talking Points:</em></li> <li><em>Quick Tip:</em></li> </ul> <strong>7. Build Habits, Don’t Rely on Motivation</strong></p> <ul> <li><em>Talking Points:</em></li> <li><em>Pro Tip:</em></li> </ul> <strong>8. Get Your Sleep in Check</strong></p> <ul> <li><em>Talking Points:</em></li> <li><em>Pro Tip:</em></li> </ul> <br /></p>

00:05:01