Upbeat Dance and Fitness

09/01/2026

Hey local ladies, there is still time to sign up for Fall pick up KICKBALL!!! Sundays at 9am in Somerville

Sign up at notintheface.org

08/30/2026

❤️❤️❤️ this

08/26/2026

08/17/2026

Who wants to vote for me? Personal trainers are under “Beauty and Health - People.” I’ve never been nominated before so it’d be nice to get a few votes 🗳️❤️

08/17/2026

So I've been nominated in the Central Jersey Community Choice Awards... who wants to vote for me??
❤️❤️❤️❤️❤️❤️❤️❤️❤️
Beauty and Health - People

08/11/2026

Benefit vs. Risk

⚠️ : not everything from the supplement shelf has the same ratio...

A recent narrative review usefully separates evidence-based nutrition from drugs, doping agents and contaminated products - but its risk claims often rely on mechanistic studies, case reports or high-dose misuse, not ordinary label-dose use.

💪 / : Clear benefit for meeting protein targets and muscle-protein synthesis; generally low risk in healthy athletes. "Kidney damage" concerns apply mainly to extreme intakes or pre-existing kidney disease, not normal sport-nutrition use.

⚡ : Strong strength/power benefit and robust safety record in healthy users. Expect water-weight gain; avoid casual use with known kidney disease and interpret creatinine blood tests appropriately.

☕ : Reliable performance benefit at roughly 3-6 mg/kg, but high doses can worsen anxiety, sleep, gut symptoms, blood pressure and acute cortisol responses. More is often worse, not better.

🥤 / : Valuable for long endurance events or repeated high-intensity efforts; the trade-off is individualized GI distress, especially with hypertonic drinks or bicarbonate.

🩸 / : High benefit when a blood test confirms deficiency; poor risk-benefit "insurance" when replete, where excess iron or vitamin D can cause harm.

🍒 / / : Possible soreness/recovery benefits, but performance effects remain uncertain; high-dose EGCG has liver-injury signals, while curcumin formulation and absorption vary wildly.

🦠 / / : Potentially useful in specific contexts, but strain/formulation-specific evidence is incomplete. Do not treat marketing as a protocol.

🚫 , , , , : High apparent body-composition payoff, catastrophically bad health and anti-doping trade-off: endocrine suppression, cardiac, liver and kidney risks, and potentially fatal toxicity.

There you have it... the summary of what you already knew, anyway - at least if you are a regular at the SuppVersity 😉

@ SuppVersity | Cai, J.; Wang, T.; Li, S. Potential Health Risks Associated with Sports Supplementation Use in Athletes. Nutrients 2026, 18, 2490. doi:10.3390/nu18152490 | Infographic generated using AI

08/06/2026

Can you think of any others??

08/05/2026

08/03/2026

All this! Except maybe don’t eat the salads yet 🤷‍♀️