"Finish the Year Healthy, Strong, and Empowered"

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In this episode, Rossie dives into some commonly asked questions, particularly as we approach the end of the year: Can you still achieve your health goals in the remaining months? The answer is a resounding YES! Rossie shares actionable strategies to help you hit your fitness goals before the year ends. These are simple yet impactful tips that anyone can start implementing right away.
Key Takeaways:

Prioritize Protein
- Make sure you’re getting about 30 grams of protein in each meal (3-5 meals per day).
- Prioritizing protein helps build lean muscle and maintain muscle mass, especially as we age.
Get Your Sleep Right
- Quality sleep is non-negotiable if you want results—aim for 7-8 hours per night.
- Struggling with sleep? Implement a nighttime routine that includes turning off electronics two hours before bed and consider magnesium supplements to aid sleep.
Daily Movement
- Moving your body for at least 30 minutes a day can make a huge difference.
- Whether it’s walking, biking, dancing, or yoga, just get your heart rate up and keep your body moving.
Strength Training is Key
- Aim to include strength training 2-3 times a week.
- Building muscle helps you stay strong, lean, and independent as you age, and it’s crucial for long-term fitness success.

Recap of Tips:

Eat protein in every meal.
Get 7-8 hours of sleep.
Move your body for at least 30 minutes every day.
Incorporate strength training into your routine 2-3 times per week.

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