BYB Fitness TX

01/07/2026

The legs feed the wolf 🐺 💪

fitnesscommunity fitness health muscle lifting strength training gym fitnesscenter gtx georgetowntx georgetown georgetowntexas centraltexas roundrock pflugerville texas

12/03/2025

🎄✨ Your Holiday Eating Strategy Doesn’t Have to Be Complicated ✨🎄
The goal isn’t perfection — it’s intention. The holidays can either support your energy, mood, and goals… or slowly steer you off track.
According to research:
    •    On average, people gain around 1–2 pounds between Thanksgiving and New Year’s. (UC Davis Health (https://health.ucdavis.edu/blog/cultivating-health/10-tips-for-a-healthy-holiday-season-and-ideas-to-limit-weight-gain/2022/12?utm_source=chatgpt.com))
    •    One study found an average holiday‐season weight gain of about 0.37 kg (~0.8 lb) — modest, but many never lose it afterward. (PMC (https://pmc.ncbi.nlm.nih.gov/articles/PMC4336296/?utm_source=chatgpt.com))
    •    Over time, small annual gains like these add up — contributing significantly to long-term weight trends. (Harvard Health (https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the-holidays-2019112518309?utm_source=chatgpt.com))
Here’s how to stay aligned without restriction or guilt:
🍽 Plan your plate
Protein → veggies → carbs/treats. This keeps your energy stable and prevents overeating.
❤️ Choose your non-negotiables
Pick the 1–2 holiday foods you truly love and enjoy them mindfully.
💧 Hydrate before you arrive
A lot of overeating comes from dehydration, not hunger.
🕒 Don’t skip meals
Stable blood sugar = better decisions and fewer cravings.
⚖️ Use the 80/20 rule
Most choices aligned… some just for joy. That’s balance.
👣 Move your body
A 10–15 min walk before or after meals makes a huge difference in digestion & energy.
✨ Remember: one meal doesn’t derail your progress.
Get right back on track with the next bite — no guilt, no “starting Monday.”
If this helped, save + share it with someone who wants to stay healthy, strong, and intentional this season. 🤍💪🎁

12/03/2025

Have a knot? Not a problem 🪢 💪

12/01/2025

🫡 🏋️💪

12/01/2025

Small AND mighty 💪

12/01/2025

Just smile through it💪

12/01/2025

Pulling for ✌️💪 Congrats

11/28/2025

11/25/2025

☀️ Why Vitamin D3 + K2 (MK-7) Matters More Together 🦴💪
Most people know Vitamin D3 helps boost immunity and mood — but its real magic happens when it’s paired with Vitamin K2 (especially MK-7). Here’s why ⬇️

🧠 D3 = The Director
Vitamin D3 tells your body to absorb calcium from food into your bloodstream. Great — but that’s only half the job.
💡 K2 = The Traffic Cop
Vitamin K2 (specifically the MK-7 form) makes sure that calcium goes to the right place — your bones and teeth — and stays out of your arteries, joints, and organs.

🔥 Together They:
✅ Strengthen bones & teeth 🦷
✅ Protect your heart by preventing arterial calcification ❤️
✅ Support muscle function & recovery 💪
✅ Enhance immune regulation 🧬

⚖️ Why You Need the Combo:
Taking D3 without K2 can increase calcium levels in the blood without directing it properly — over time, that can raise the risk of calcium buildup where you don’t want it.
So the next time you take your D3, make sure it’s paired with K2-MK7.
They’re a team — not a solo act. 🫶

11/14/2025

📘 THE ONE THING — Simplify Your Life. Multiply Your Results. 🔥

If you feel pulled in a hundred directions… this book will snap everything into focus.
Here’s the core message ⬇️

⸻

🎯 Success comes from focusing on ONE thing at a time.

Not 10 tasks.
Not 3 priorities.
Just the ONE thing that makes everything else easier or unnecessary.

⸻

🔑 Big Ideas from The One Thing

1️⃣ The Focusing Question
👉 “What’s the ONE thing I can do, such that by doing it, everything else becomes easier or unnecessary?”
Ask this daily. It’s a cheat code for clarity.

2️⃣ The Domino Effect
Small, consistent action knocks down massive goals.
Line up your dominos → push the first one → momentum takes over.

3️⃣ Multitasking is a Lie
Your brain can’t focus on two meaningful things at once.
Single-tasking = speed + quality.

4️⃣ Time Blocking
Protect your best hours for your most important work.
Success is scheduled.

5️⃣ Goal Setting to the NOW
Your “someday” goal becomes a 5-year goal → a 1-year goal → a weekly focus → today’s ONE thing.
A straight line to results.

⸻

💥 The Takeaway

You don’t need more time.
You need more focus.

Master the ONE thing that moves the needle — and your business, fitness, relationships, and life will explode forward.

⸻

11/14/2025

🧬 NMN & NR: The Mitochondrial Power-Ups You’re Probably Missing ⚡️

If you want better energy, faster recovery, sharper focus, and healthier aging…
You need to care about NAD⁺ — your body’s cellular “battery currency.”

Here’s the problem ⬇️
Your NAD⁺ levels naturally drop as you age… which means slower metabolism, reduced recovery, more fatigue, and less resilience to stress.

That’s where NMN (Nicotinamide Mononucleotide) & NR (Nicotinamide Riboside) come in.
They’re NAD⁺ precursors — meaning your body converts them into the NAD⁺ it needs to power every cell.

⸻

🔥 Benefits of NMN & NR

✅ Boost cellular energy so you feel more awake and stronger
✅ Enhance mitochondrial function (your cells’ power plants)
✅ Improve exercise performance & recovery
✅ Support healthy aging & metabolic health
✅ Increase resilience to stress (physical + mental)
✅ Support DNA repair & cellular protection

⸻

🧠 NMN vs NR — What’s the difference?

NR → Converts into NMN, then into NAD⁺
NMN → One step closer to NAD⁺, may work faster for some individuals

Both elevate NAD⁺ — the “fuel molecule” your cells use to:
💥 Repair damage
💥 Produce ATP
💥 Regulate metabolism
💥 Keep you performing at your best

⸻

💡 The Bottom Line

If you’re training hard, optimizing longevity, or just want cleaner, more natural energy…
Supporting your NAD⁺ levels with NMN or NR is one of the most effective, research-backed ways to upgrade your body at the cellular level.

Your future self will thank you.

11/10/2025

Thank you for your service 🫡