The Performance Ranch

Part of running the race is servicing the engine. @recovermuscletherapy Is here to keep all of our athletes healthy and filling the best that they can for whatever life throws at them. The champ @jonnybones takes his recovery seriously and so should you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls #alwaysprepared

Teamwork makes the Dreamwork! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Great job Angela! Completing her first 5k since she suffered an injury that kept her sidelined since 2018. With the team effort of Elite OSM therapist @alicia.n.martinez_ and PR Coach @dr.kathleen_esquibel they got her back on track and ready to take on 2020!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We are excited to see you get back on track and tackling your half-marathon in April! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls

It's fight week! These 2 ninjas will be fighting in front of a hometown crowd on Saturday night. @ufc Rio Rancho⠀⠀⠀⠀⠀⠀⠀⠀⠀
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They have been working hard for several months preparing to step in the ring. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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@river_media #performanceranch #livelifebeyondgymwalls

Weather is right! Get Outside and Play this weekend!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Live Life Beyond the Gym Walls!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Have fun this weekend and tag us in your photos. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls

You push, no you push!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The everyday battles in our head... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Should I hit snooze...Should I sleep in⠀⠀⠀⠀⠀⠀⠀⠀⠀
Should I workout...Should I do it tomorrow⠀⠀⠀⠀⠀⠀⠀⠀⠀
Should I plan my meals...Should I eat whatever I want⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These struggles are real for everyone.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Come sit down with a coach and discover you we can help you move mountains. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls

Live Life Beyond the Gym Walls!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Get outside this weekend and get the calorie furnace going before the Super Bowl. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Did you know the average American consumes over 3600 calories on Super Bowl Sunday, according to Forbes Magazine. It's the 6th calorific holiday in America!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Get into our Strong Class on Saturday and get the furnace started, then go for a hike, run, ski or bike ride on Sunday morning and stoke that fire!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls

Have you recovered lately?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Have you tried Cupping Therapy or know the benefits?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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*Increase in blood flow will help with tissue regeneration.⠀⠀⠀⠀⠀⠀⠀⠀⠀
*The fascial decompression will help to increase tissue mobility.⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Help increase tissue range of motion.⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Decrease inflammation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Come see our our Recovery and Massage Therapist Nate. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@recovermuscletherapy ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls #recoversmart

Your legacy and accomplishments will always be remembered!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Your inspiration and dedication to your craft will always be strived for!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Work Hard, consistency and strive to excellence!

Weekend travel? Airports, gas stations and convenience stores have healthy options, you just need to know where to look. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Jerky⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Yogurt⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Fruits and Veggies⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Single Serving Nut Butter's⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These are quick, easy options that most travel stops have available. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Need more help figuring it all out? Our Fuel Plan is simple, proven, and customized for your needs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Comment below and we will get you more information. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls #fuelplan

Data Driven! Results Focused! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are you Training or just Working out? We want you to succeed and we will provide you with the tools necessary to get you BETTER!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As a member you have access to online training as part of your membership from our partners at @trainheroic⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We checkup on you each week to make sure you're on the right track, we assess you via our @inbody scale to make the necessary training and dietary changes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We measure your fitness via a ramp test and monitor your movement skills using our @functionalmvmt Screen. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You just need to take ONE step forward and we will help you with the next 1000 steps to get you to your goal. No matter how big, how small, it's your goal. Let's get to it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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DM for more info. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls #goals #movewellmoveoften

Get your sleep! You can't cheat the sandman, he will catch up with you at some point. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sometimes trying to burn the candle on both ends seems like a good idea, until it's not. Your body needs sleep, this is the time your body repairs itself from all the work you are putting in to get healthy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are some of the habits we recommend to our clients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Establish a routine, start 60 min prior to bed and prepare for the next day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Get off your device 60 min prior to bed. The light will mess with your eyes and brain and you will think its still daylight.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Sleep in a cool and dark room.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Stop your caffeine intake in the early afternoon or ideally before 12. Your sleep quality will be diminished.⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Read before bed, a good book or article under a lamp light will start to relax you and falling asleep is easy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Try mediation before bed, the @calm app is our go to. They also have bedtime stories, just like being a kid again. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you want to know how to get better sleep, send us a DM or comment below. We would to help you out. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #athletecenteredapproach #sleep #livelifebeyondgymwalls

Pushing over this hump day like.....⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sometimes you just need to move, get outside, get inside, it doesn't matter, Just Move. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Want to Move better? Without Pain? With Strength?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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DM us and we will teach you how to move efficiently and pain free. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls #movewellmoveoften

Co-Founder @cowboycerrone walks in the ring for his 51st professional MMA fight tonight! The future hall of fame fighter has the most fights, the most wins, the most bonuses, and the most finishes in the @ufc ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The preparation for Cowboy has been on another level. With his coaches and training partners living with him for several months, Cowboy was still able to "live life beyond the gym walls" and get in the best shape of his life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We thank his team for the preparation and the training he was able to do while still doing "Cowboy" stuff! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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@superdwrestling⠀⠀⠀⠀⠀⠀⠀⠀⠀
@harrystleger⠀⠀⠀⠀⠀⠀⠀⠀⠀
@cichon.chris⠀⠀⠀⠀⠀⠀⠀⠀⠀
@sharavigeant⠀⠀⠀⠀⠀⠀⠀⠀⠀
@trouttotarpon⠀⠀⠀⠀⠀⠀⠀⠀⠀
@pedrocamberos_123⠀⠀⠀⠀⠀⠀⠀⠀⠀
@lssheffield⠀⠀⠀⠀⠀⠀⠀⠀⠀
@panteraufc⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tune it tonight on @espn pay-per-view to watch the fireworks between @cowboycerrone and @thenotoriousmma ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls #MMA

Performance Ranch Bright Spot: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Athlete Charlene Lattier completed the "Dopey Run" at Walt Disney World in Orlando, Florida. The event spanned the days of January 9th through January 12th where participants ran a 5k, a 10k, a Half-Marathon, and finished the last day with a Full Marathon.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Congratulations to Charlene Lattier for competing in and completing this event!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls

Recovery is a key aspect of health and training no matter the age or level of athlete. Take care of your body to keep it healthy, mobile, and pain free for years to come. Book your massage therapy recovery session with @recovermuscletherapy online at theperformanceranch.com/appointments⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls #recovery #massagetherapy

Roxy, our gym dog here at the Performance Ranch, hopes you are all having a great start to the New Year. We are two weeks in, how are your resolutions hanging on? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Remember to keep your eyes and ears open for the PR Challenge that will be launching very soon...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In the mean time feel free to comment any questions you may have in regards to training, nutrition, and recovery below or in our DMs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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@the.performanceranch.roxy ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#performanceranch #livelifebeyondgymwalls #PRChallenge

Happy Saturday! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember to tag us @performanceranch when you are outside adventuring this weekend and living up to our motto to #LiveLifeBeyondGymWalls to be featured on our story! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls

Another Day at the Office! .....⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Our Goal at the Performance Ranch is to help people live healthy, fun and meaningful lives. We want you to spend more time outside, more time with kids and grandkids, walking your dog, climbing a mountain. It's your choice, we want you to feel special while you're doing it!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you are looking for what it takes to get out of pain, move well, feel good, look no further. Since 2003 we have been helping people live better lives. We have seen what it takes to get someone with chronic pain out of that vicious cycle and living pain free. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ask us how we can help you.... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls #painfree

Road trip snacks are typically chips, cookies, and unnecessary refined carbs. However, healthy meals and snacks can be found at gas stations or can be easily prepared and packed in a small cooler prior to leaving for the journey. Precision Nutrition recommends eating snacks like the ones displayed above to keep your nutrition on track during your next road trip! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls #PRChallenge #NewYearsResolutions

Active warm-up is an essential part of preparing for a productive workout session. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Photo credit courtesy of @river_media⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls⠀⠀⠀⠀⠀⠀⠀⠀⠀
#PRChallenge

"What the new year brings to you will depend a great deal on what you bring to the new year."⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Let us here at the Performance Ranch help you reach all your health, fitness, and nutrition goals! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Stay tuned for the PR Challenge, details coming soon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls #PRChallenge #goals⠀⠀⠀⠀⠀⠀⠀⠀⠀
@performanceranch

Here are 3 Healthy Habits that will kickstart your 2020 goals!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Put your phone to bed.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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•The blue light from your phone suppresses melatonin.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Reading news or social media makes your brain active.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Try putting your phone outside of your room or as far away from the bed to prevent scrolling at night.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Start reading labels. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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•Just because the product appears to be healthy doesn’t mean it’s the best for your health.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Remember, The American Heart Association recommends 36 grams of sugar for males and 25 grams for women. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Read your labels before picking food!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Track your food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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•Writing down what you eat is the best way to analyze the quality and quantity of your nutrition. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Tracking food also prevents mindless eating and snacking.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Try apps like MyFitnessPal, MyPlate, or LoseIt! Or even a classic pen and paper journal.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#livelifebeyondgymwalls⠀⠀⠀⠀⠀⠀⠀⠀⠀
#PRChallenge ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#NewYearsResolutions

1. Limit sugar and starch intake.⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Swap your soda for a glass of water or fruit-infused beverage.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Eat Protein, Vegetables, and Fat ⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Include low carb vegetables such as Broccoli, Cauliflower, and Brussel Sprouts to name a few⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Use cooking oils such as olive and avocado oil as your source of healthy fats⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Incorporate exercise into your routine at least 3 times a week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Total body strength training 2x/week⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Cardio training (intervals if possible) 1x/week⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These tips from an article found on healthline.com authored by Kris Gunnars, BSc ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls #nutritiontips

Many New Years' resolutions revolve around dietary and fitness goals. A common goal is to cut out unnecessary sugars. Here are some examples of how to reduce sugar intake from beverages thanks to precision nutrition.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We also recommend cutting out sugary drinks like soda and other soft drinks. Replace it with flavored sparkling water, it tastes great and has 0 calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls #PRChallenge⠀⠀⠀⠀⠀⠀⠀⠀⠀
#resolutions

You may have made a resolution to work out more, eat less and improve your fitness. That is great, but usually, the fallout comes because of injuries, burnout, and fatigue. Plan your recovery alongside your workout time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Recovery is an essential piece of your training regiment and should be practiced daily. Whether its foam rolling your hot spots, sitting in some recovery boots, daily mobility exercises or getting a massage as often as possible. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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At the Performance Ranch, we have put all of these modalities under one roof. If you need advice just comment below or send us a DM and we will help you as best as possible. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#performanceranch #livelifebeyondgymwalls #resolutions⠀⠀⠀⠀⠀⠀⠀⠀⠀
#newyear