Hi Corefirst Community! I hope you’re having a great week! How are we staying motivated, not only in our fitness journeys, but in our daily tasks as well? Comment below and share what works for you!

Caffeine is a stimulant that is commonly found in coffee, tea, soda, energy drinks, and other beverages. While caffeine can help increase alertness and improve mental and physical performance, it is important to be mindful of how much caffeine you consume, as too much can have negative effects on your health. So, how much caffeine is too much?

The amount of caffeine that is considered safe to consume varies based on individual tolerance and factors such as age, weight, and medications. However, the general guideline is to consume no more than 400 milligrams of caffeine per day. This is roughly equivalent to 4 cups of brewed coffee. Consuming more than 400 milligrams of caffeine per day can cause negative side effects such as increased heart rate, jitters, anxiety, and insomnia. In some cases, consuming large amounts of caffeine can lead to caffeine overdose, which can cause symptoms such as rapid heartbeat, tremors, and seizures.

It is important to be mindful of the amount of caffeine you consume and to monitor your tolerance. If you are sensitive to caffeine, it is best to limit your consumption to lower amounts. If you are pregnant or have a pre-existing medical condition, it is best to speak with your doctor before consuming caffeine.

Hi Everyone! This month, we’re going to be starting a new weekly series in the app community: Weekly Conversation Starters! It’ll be a great way to meet others and connect, as well as ask questions, get advice, etc! Feel free to answer the weekly question, or just shout out a “hi!” and tell us how your day is going! Our first question: What inspired you to start your fitness journey?

Protein is an essential nutrient that helps build and repair tissues, produce enzymes, and support a healthy immune system. While many people associate protein with meat and dairy products, there are plenty of other surprising sources of protein that are often overlooked. Here are a few:

Quinoa: Quinoa is a whole grain that is high in protein and contains all nine essential amino acids. A single cup of cooked quinoa contains around 8 grams of protein.  

Lentils: As a type of legume with 18 grams of protein in a single cup, these are heavy Protein hitters.

Nuts and seeds: Nuts and seeds are high in protein and healthy fats. A few examples include: such as almonds (~ 6 grams of protein per handful), chia seeds (~2 grams of protein per tablespoon), pumpkin seeds (~8 grams of protein per handful), etc.  

Spinach: Spinach is a leafy green that is surprisingly high in protein. One cup of cooked spinach contains around 5 grams of protein.  

Peas: Peas are a type of legume that is high in protein and fiber. One cup of cooked peas contains around 8 grams of protein.  

Tofu and tempeh: Tofu and tempeh are both made from soybeans and are high in protein. A 100-gram serving of tofu contains around 8 grams of protein, while a 100-gram serving of tempeh contains around 19 grams of protein.  

Edamame: Edamame is a type of green soybean that is high in protein and fiber. One cup of edamame contains around 8 grams of protein.  

Incorporating these protein-rich foods into your diet can help you meet your daily protein needs and support overall health. It is also important to combine a variety of protein sources in your diet to ensure that you are getting all of the essential amino acids your body needs.

Monday mornings are often associated with dread and stress for many people, with the common refrain being that "everyone hates Mondays." But why is this the case?

The weekend is often seen as a time to break away from the routine and responsibilities of the workweek, so the return to a structured schedule on Monday can feel like a loss of freedom. Additionally, many people may have stayed up later or slept in over the weekend, which can disrupt their sleep patterns and make it difficult to get back into a routine on Monday mornings.

After the excitement and stimulation of the weekend, the monotony of the workweek can bring feelings of boredom and a lack of motivation. Practicing self-care and focusing on finding joy in your work and daily routines can help make Monday mornings more manageable. Setting achievable goals and prioritizing tasks can help reduce feelings of stress and increase productivity.

Starting your day with a positive and stress-free mindset can set the tone for the rest of the day. Here are 10 elements of a morning routine to start a stress-free day:  

Wake up at the same time every day: Having a consistent sleep schedule can help regulate your circadian rhythm and reduce stress.

Drink water: Start your day by hydrating yourself with a glass of water to rehydrate after sleep.

Stretch or do some light exercise: Stretching or doing some light exercise can help increase your energy levels and reduce stress.

Meditate: Taking a few minutes to meditate in the morning can help calm your mind and reduce stress.

Eat a nutritious breakfast: Fuel your body with a nutritious breakfast to provide energy for the day ahead.

Plan your day: Take a few minutes to plan out your day and prioritize tasks to reduce stress and increase productivity.

Avoid screens: Try to limit screen time in the morning, as it can increase stress and disrupt your circadian rhythm.

Practice gratitude: Spend a few minutes each morning to reflect on what you are grateful for to start your day with a positive attitude.

Connect with loved ones: Spending time with loved ones, even if it's just a quick call or text, can help you feel more connected and reduce stress.

Get outside: Spend some time outside, whether it's for a walk or just to enjoy the morning fresh air, to help you feel refreshed and reduce stress.

Incorporate these elements into your routine and see how they can improve your overall well-being.

Progressive Series Program 4: Villas Del Mar is officially LIVE in the Corefirst App! We will be dropping 6 new videos (four 15-minute videos and two 30-minute videos) every Friday until the series is complete!  Thank you so much for joining us on this exciting journey, and we can't wait for you to experience this new progressive series!

We want to hear from YOU! Please comment below or on the individual P4 videos and let us know how you’re loving Program 4! As always feel free to email us with any questions: info@mycorefirst.com

Stress can take a toll on both your mental and physical health, and it is important to find ways to mentally put away the day. Here are 10 ways to mentally refresh after a stressful day:  

Practice mindfulness meditation: Mindfulness meditation can help you focus on the present moment and relieve stress.

Exercise: Physical activity can help release endorphins and reduce stress levels.

Connect with loved ones: Spending time with loved ones can help you feel more connected and supported.

Read a book: Immersing yourself in a good book can help you relax and escape from stress.

Write in a journal: Writing in a journal can help you process your thoughts and emotions and relieve stress.

Take a bath or shower: Taking a warm bath or shower can help you relax and unwind. Listen to music: Listening to music can help you relax and boost your mood.

Get a good night's sleep: Getting enough sleep can help you feel refreshed and ready to tackle the next day.

Practice deep breathing exercises: Deep breathing exercises can help you slow your heart rate and reduce stress.

Engage in a hobby: Engaging in a hobby can help you relieve stress and improve your overall well-being.

Whether it's practicing mindfulness meditation, exercising, connecting with loved ones, or engaging in a hobby, it’s important to find ways to recenter after a taxing day.  Find what works best for you and make it a regular part of your routine.

Introducing the incredible instructors of Program 4: Villas Del Mar, Khetanya Henderson and Madison Carter! These highly-trained coaches pack a punch with their extensive fitness backgrounds and in-class direction. Their decades of experience (with beginners through advanced students) and personalities shine through in Program 4 launching March 17th in the Corefirst App! Head to Program 4 to watch their announcement video!

Join us on the exquisite shores of San Jose Del Cabo, Mexico at the Villas Del Mar Resort for Program 4! Feel the burn… without getting a burn!

Launching March 17th in the Corefirst App! Head to our Instagram Page to get a glimpse at the new Venue Trailer!

Missed the launch? Check out the Official Trailer!