Lauren Bash on Instagram: "before you write your New Year’s intentions… my coach George @shapeshift_coach introduced me to this practice back in 2020, and I’ve done it every single month since because “the days are long, but the years are short.” this ritual helps me stay grounded in the present, practice gratitude for everything, remember to be proud of myself (my 2025 goal!) and hold multiple truths at once, like celebration and heartbreak. the Notion template is in my bio if you want to start

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Ian Chirtoaca on Instagram: "I was lost at the beginning. Training 6 days a week, doing random workouts, no real structure — just grinding and hoping it would says something. Then I started studying Soviet athletes — some of the strongest, most consistent athletes from Russia and Ukraine — and that’s when it clicked. These guys had real lives. Real jobs. Limited time. So their training was precise, not long. ✔ Proper structure ✔ Focused sessions ✔ 45–60 minutes max ✔ 3–4 workouts per week No was

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