Reading Time: < 1 minuteEvery day, your actions shape your habits, reinforcing either positive or negative patterns. Ordering takeout trains you to repeat it, while cooking at home fosters better habits. Consistent practice strengthens good habits, making it crucial to choose wisely.
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Reading Time: 8 minutesOn Thanksgiving, many overeat by serving everything. A “Hell Yes!” strategy encourages selective eating of favorite dishes, enhancing enjoyment, satisfaction, and fostering connections, ultimately avoiding regret and guilt associated with mindless consumption.
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Reading Time: 6 minutesThe fitness industry is failing. After more than a decade of working as a fitness professional, I see firsthand how many of the most popular products and programs leave people worse off—with the only benefits going to the people selling the products and services. But I believe this is changing. Slowly, a new approach to…
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Reading Time: < 1 minuteHere’s something you might not expect to hear from a coach: You’re not special—and that’s actually the best news I can give you. You’re metabolism isn’t broken.You’re body doesn’t work any differently.You’re just human. You’re a human stuck in an environment and pattern of behaviors that has led you to where you are now. The…
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Reading Time: 9 minutes(Originally published on tonygentilcore.com) Imagine this common scenario: You’ve made the decision to start a fitness plan. You know it’s going to require changing your eating and exercise habits. You’ve stocked healthy food in the house, you’ve been keeping to a regular workout routine, and you’re seeing noticeable changes. Then your friends invite you out…
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Reading Time: 3 minutesAlcohol, personality types, and apple cider donuts… Enjoy this week’s curated list of articles, videos, and more from the web—now organized by relevant category—to help you build the life you want. Featured Thoughts: Alcohol Usage New research shows that no amount of alcohol is good for you. But I can’t be the only one that…
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Reading Time: 4 minutesEnjoy this week’s curated round-up of articles, videos, and more from the web to help you live a happier, healthier, life. The Big Idea: Here’s the big idea behind 𝑇ℎ𝑒 𝐹𝑟𝑖𝑒𝑛𝑑𝑠ℎ𝑖𝑝 𝐹𝑜𝑟𝑚𝑢𝑙𝑎: 𝗙𝗿𝗶𝗲𝗻𝗱𝘀𝗵𝗶𝗽 𝗶𝘀𝗻’𝘁 𝗹𝘂𝗰𝗸—𝗶𝘁’𝘀 𝗮 𝗳𝗼𝗿𝗺𝘂𝗹𝗮. 𝗣𝗿𝗲𝗱𝗶𝗰𝘁𝗮𝗯𝗹𝗲. 𝗥𝗲𝗽𝗲𝗮𝘁𝗮𝗯𝗹𝗲. 𝗔𝗻𝗱 𝗼𝗻𝗰𝗲 𝘆𝗼𝘂 𝗸𝗻𝗼𝘄 𝗶𝘁, 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗰𝗿𝗲𝗮𝘁𝗲 𝗯𝗲𝗹𝗼𝗻𝗴𝗶𝗻𝗴 𝗮𝗻𝘆𝘄𝗵𝗲𝗿𝗲. My mission is to make this…
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Reading Time: 3 minutesThere’s something oddly profound about dancing with a stranger to a song you’ve never heard before. You’re leading, they’re following, and together you’re trying to make something beautiful… without a script, without a plan, and without any idea what’s coming next. It’s messy. Sometimes awkward. But it works. And somewhere in the middle of one…
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Reading Time: 3 minutesIf you’ve ever looked at your plate and thought, “I’m barely eating—why am I not losing weight?” then this article is for you. One of the most common reasons people struggle with weight loss, even when it feels like they’re eating very little, comes down to a concept called calorie density. Take this example: a single donut might…
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Reading Time: 2 minutesWhen stress hits, we don’t rise to the level of our desires. We fall to the level of our defaults.
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Reading Time: 2 minutesThe author reflects on their journey in bodybuilding, initially confronting fears of body image but ultimately realizing the sport isn’t for them. They prioritize training for life and personal freedom, emphasizing the importance of aligning fitness goals with personal desires.
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Reading Time: 3 minutesSkipping workouts isn’t always about motivation—it’s about friction. The more obstacles between you and getting started, the easier it is to bail, even when you want to follow through. If you keep missing workouts, start removing friction.
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Reading Time: 3 minutesMany people think they need more motivation to stay consistent, but the true secret to lasting success lies in changing how you perceive yourself. Small mindset shifts—such as reframing setbacks and taking manageable actions to build momentum—are the real drivers of long-term personal growth and transformation.
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Reading Time: 3 minutesStruggling to come up with meal ideas? The Meal Matrix is a dead-simple system I use with clients to help them build high-protein, lower-calorie meals on autopilot—no recipes or rigid plans required.
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Reading Time: 4 minutesIt’s official. The FDA has announced that the shortage of GLP-1 medications like semaglutide and tirzepatide is over — and that means compounded versions of these drugs are going away for good. ➡️ Compounded semaglutide will no longer be available after May 22nd, 2025 ➡️ Compounded tirzepatide will no longer be available after March 19th, 2025 If…
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