Vince | Fitness Trainer on Instagram: "How to know when to replace running shoe! Your shoes are your most important gear, and knowing when to swap them is a key piece to preventing injury. Here are some signs it’s time for a new pair: • The Mileage Rule: The industry standard is 300-500 miles (500-800km). Take note of the mileage you run in each pair separately. • The Squeeze Test: Press the foam on the side of the sole. If it feels rock solid and doesn’t “spring” back, the cushioning is dead an

#INTENTIONALTIZZ on Instagram: "Are you sick to fucking death of curl methods with a million steps and products? Here’s the truth. Most of them exist to hide a shitty haircut or one that simply is not doing its job. They also keep you locked into buying products you do not actually need. You only need to understand two words. Preserve and replenish. I am talking about your natural oils. If you are washing more than once a week, learn how to co-wash. It is a conditioning based cleanse that remove