Weight Vests: Are they doing what we think they are?

Sep 9, 2025 by Abby McCoid

Weighted vests are popping up everywhere, from “hot girl walks” to influencer feeds. But do weighted vests really work, and are they a substitute for strength training? The truth: a weighted vest can boost calorie burn, support bone density, and make everyday movement harder, but it also comes with risks like joint pain and false progress. Walking with weight is helpful, but it will never replace the real results that come from strength training for women.

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What an InBody Scan Tells you that the Scale Can't

Sep 3, 2025 by Abby McCoid

Your bathroom scale is lying. That number doesn’t show muscle gained, fat lost, or water shifts. At Beo, we use the InBody 380 to reveal the real story—like a client who dropped 2 pounds of fat and gained 3 pounds of muscle while the scale barely moved.

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The Power of Self-Talk In Fitness Training

Aug 25, 2025 by Abby McCoid

The voice you hear most often is your own, and science shows it can make or break your performance. Research finds that athletes who use positive self-talk not only feel more confident but also perform better under pressure, with one study showing a 25% increase in endurance. As we head into max-out week, the words you choose could be the difference between hitting a new PR or falling short.

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How Ultra-Processed Foods Can Sabotage Fat Loss

Aug 12, 2025 by Abby McCoid

If you're trying to lose fat, what you eat matters because it affects how much you eat and how many calories you consume. And new research shows that how processed your food is can make a huge difference.

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You're not lazy, you're just tired of making decisions.

Jul 14, 2025 by Abby McCoid

Decision fatigue wears down your willpower. The more choices you have to make, the harder it gets to stick to healthy habits. The fix? Fewer decisions. Simpler routines. Better results.

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The Weekend Didn’t Ruin Your Progress, But Quitting Will

Jul 8, 2025 by Abby McCoid

One off weekend won’t wreck your progress—but quitting will. Learn how to bounce back after an off-track day, weekend, or week, and why your habits (not your slip-ups) define your success.

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Fitness is Independence Insurance

Jul 2, 2025 by Abby McCoid

Frailty doesn’t happen overnight—it’s the result of small, daily choices. Inactivity now can mean losing independence later. This post explores why strength training and movement aren’t just for athletes—they’re your insurance policy against frailty, loss of mobility, and dependence in later years.

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Cortisol: Not the Villan You Think It Is

Jun 12, 2025 by Abby McCoid

Cortisol Isn’t the Villain you Think it is Cortisol is getting a lot of blame lately...from belly fat to burnout. It’s the new social media villain. But before we start demonizing a hormone that’s literally keeping you alive, let’s get educated.

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Why Doing Hard Things Makes Us Happy

May 20, 2025 by Abby McCoid

Discover why doing hard things—like challenging workouts or sticking to a goal—boosts confidence, motivation, and happiness. Learn how we build that purpose-driven progress into everything at Beo Strength and Fitness.

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“Murph” Is for Everyone: Here’s How to Make It Work for You

May 20, 2025 by Abby McCoid

Murph is more than just a workout—it’s a Memorial Day tradition that honors sacrifice through effort. Whether you go full Rx or scale it to fit your level, this guide will help you tackle Murph with purpose, smart strategy, and solid form. Because this workout isn’t just about getting it done—it’s about doing it right.

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How to Make Healthy Habits Stick (Without Overhauling Your Life)

Apr 30, 2025 by Abby McCoid

Want to build healthier habits without overhauling your life? Learn how to use habit stacking—a simple, science-backed strategy—to make things like exercise, meal prep, and movement feel automatic. Perfect for busy people in Sioux City and the Siouxland area.

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"Toned" Isn't what you think it is

Apr 23, 2025 by Abby McCoid

“Toning” Doesn't mean what you think it does—Here’s What You’re Actually After.

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