How to improve your wellness…

Clear your path: 

concentrate on the big stones, not the pebbles. 

Most people want:

To not be obese.

To have good energy.

To move well/do the things they enjoy without pain.

To live a long and healthy life.

Most people focus on the wrong things in the pursuit of health…

Prioritize what you want to realize your vision…

You almost certainly need:

-Strength and hypertrophy training

-A sensible diet, rich in protein, (fats, carbs, fiber, antioxidants, micronutrients–matter too, but the biggest thing here is getting enough protein. In other words, all other things are after protein and water.) If you haven’t hydrated or eaten enough protein or rested–everything else will be suboptimal. 

-A minimum of 6 hours of sleep per night-men, more than 7-women. (More is better, surprise).

-Daily steps–1,000 + steps daily (30 minutes of conscious walking daily accomplishes this for most). 

-So you need resistance exercise, daily movement (cardio–low impact preferred-IE WALK!), protein, and water. 

THOSE ARE THE BIG STONES TO FOCUS ON.

Don’t bother picking up pebbles before clearing the stones. 

So when we say, “Let’s get stoned,”

Know that we mean to prioritize the big stones and not the pebbles.

Once you consistently clear the big stones daily, 

Then start clearing the pebbles from the path. 

Priority principles–NEVER FORGET, NEVER NEGLECT 1-5.

1.Sleep

2.Nutrition

3.Resistance Exercise

4.Daily steps

5.Nutrient Support (Daily Micronutrients, Creatine, Omega-3)

6.Recovery modalities/mobility/fascia release

7.Reading and Journaling/writing 

8.Alternative recovery modalities (Sauna, Cold plunge, red light therapy)

–#8 –these are very small pebbles. For the love of yourself, stop giving so much time and attention to small reward pebbles like #8 items. Especially the cold plunging–this has been proven to blunt muscle recovery when done post exercise. If you never did the things in #8, you could still achieve optimal health. 

If you focus on 1-6, you will progress to optimal health. 

Stimulate your muscles, support them with nutrition, celebrate them with movement. Your body is a perpetual motion machine! Without resistance, your body degrades. ON WITH THE RESISTANCE!

How to make the most positive changes in the least amount of time?

Follow a program with an experienced, holistic, all natural coach that focuses on muscle addition, movement, and sustainable fat loss. (Description of BEEfit coaching from coach Ryan).

What is a program?

6-12 week segments of training focused on key movements that should stimulate the body and produce muscle promotion in needed areas, increase strength, and with the support of our recovery, progress our physiology in the direction of individual goals–Fat loss, muscle gain etc.  

How do I get coaching from BEEfit and coach Ryan?

Contact us and we do an intake/consultation call to evaluate compatibility. 

How do we meet and train?

Training is done via our App and can be supported with in person training. 

What are the in person training options?

We can schedule one on one appointments or you can meet with the personal training groups and work off your individualized training app with coaching and community support.

How long do I need to workout?

1-Remember, this is a lifelong habit and reward.

2-your individual needs/abilities will determine your workout times/duration. (but 30-90 minutes 2-6  x’s per week is the average).

3-Your training should align with your goals and needs–priority principle–focus on the movements that yield the most returns!

What movements should my programs cover?

Train these 6 components at minimum 1 x Week with progressive overload principles:

1.squat

2.Hip Hinge (deadlift, good morning, 45 degree back extension)

3.Lunge

4.Pull-horizontal and vertical

5.Push

6.Core* (abdominals and surrounding areas) *greatly benefits from daily work.

Summary: 

What happens when you lift consistently (resistance exercise)?

💪Burn more calories 

🦴Stronger bones 

💤Better sleep 

🔥Lower mortality rate/ longer play span. 

🤷‍♂️Less anxiety 

🎓Sharper cognition 

🏋️‍♀️Peak performance potential 

👛Bodily Change = morphological (it is only logical to promote lean tissue! A.k.a. muscles: you will burn more calories, move better, perform better, live longer).

🐝 AVOID THE FADS: Priority principles! Focus on what brings the most returns for your time and best progresses. There are lots of shiny pebbles distracting you on your path, BEEfit and coach Ryan are here to make sure you don’t waste your time on or get distracted by pebbles! 

📢 Announcement‼️

BEEfit YOUTH SPRING CAMP ⛹🏽‍♂️🤼‍♀️🤽🏻‍♂️🏋️‍♀️

YOUTH TRAINING OPPORTUNITY! We are thrilled to announce the BEEfit Youth Spring Camp, an exciting opportunity for young enthusiasts like you to come together and experience a week of fun, learning, and growth.

Ages 8-15 years old, LEARN EXERCISE SCIENCE MECHANICS & BASICS – INJURY PREVENTION-NUTRITION CLASS- INCREASE METABOLISM – SELF CONFIDENCE-HUMAN INTERACTION – LEADERSHIP & SPORTSMANSHIP – STRENGTH & CONDITIONING, IMPROVE POSTURE, MENTAL FOCUS, ENERGY.

ENROLL NOW! Monday, Wednesday, Friday–ALL 3 days for just $60! $10 off each additional from same household!

🗓️ Date: April 01st – April 05th

📍 Location: 311 State Street Sedro-Woolley

⏰ Time: 10:00 AM – 11:15 AM

📝 Enrollment Deadline: March 29th

📅  3 days of instruction: Monday/ Wednesday/ Friday

📜  Youth will receive a Certificate, as  recognition of their participation and completion of the program.

Whether you’re an aspiring athlete looking to enhance your skills or someone who simply enjoys being active, this camp has something for everyone. Your expert coach will guide you through a balanced variety of strength training movements, utilizing the most appropriate tools from the gym for you. You’ll have the chance to learn and improve your strength training in a supportive and inclusive environment.

BONUS—Guardians of youth get a FREE WEEK pass to BEEfit with camp attendance for a youth! (Training Waiver Profile will be activated as a membership for the week!)

We look forward to welcoming you to the BEEfit Youth Spring Camp. Get ready for an amazing week of adventure, growth, and fun! 🌼💪🏽🙌🏽⛹🏽‍♂️🤼‍♀️🤽🏻‍♂️🏊🏾

FOR MORE INFORMATION CONTACT US 

ryanbeefit@gmail.com

One week of resistance training at BEEfit! This program is taught by our lead trainer. Camp focuses on integrating youths into proper training habits, etiquette, movement execution (proper repetitions), program design (what to train, when to train, why, how), and an overview on proper nutritional support. 

Program includes training guides, meal guides, and more–INCLUDING 1 WEEK PASS TO BEEfit for a guardian of each youth student. 

Byproducts of Strength Training:

Self determination, confidence, improved health markers, lifelong skill to build upon, added strength and muscle reduces injury risk and makes it easier to acclimate into sports/physical pursuits. 

Ages? 8-15

Youth Camp Waitlist👇

https://www.signupgenius.com/go/10C0B49AEAE2DA4F8C34-48252063-youth

We will call/email to confirm your spot and confirm payment!

Parent/guardian will need to fill out liability waiver in our membership portal👇(Payment can be done on same card when we confirm).

https://beefit.clubautomation.com/member-portal/locations/1/memberships

Sign up for Women’s Applied Hypertrophy Course under the Group Training tab (option 7)=Free gym access for the month of March and $75 off your second month of the course! (It will charge you for April and you won’t get another bill until May and it’ll be $75 off then! The sooner you sign up, the better your deal! Course launch is April 8th! Select the Group Training (#7) from the membership site and we will confirm with you that you are signed up for the Women’s Applied Hypertrophy Course and apply your discounts and set up your gym access! BONUS: Introductory training resources/classes, meal guide, discounted training options, and coaching support before course begins!

Sign up link (Signing up now = greater discounts! We will be taking down the discounts as we get closer to the launch).

https://beefit.clubautomation.com/member-portal/locations/1/memberships

Goals of the course:

Build and shape functional muscles for health longevity! Develop confidence, competence, and self determination via resistance training, establish a healthy relationship with nutrition, build up a trust in the progress process in the creation of our individual, “Relentless” mindsets! (Your nutritional goals are up to you! We can “shred”, “maintain”, or “gain” and your trainer will explain and guide you in this process. 

Training split:

1-Legs *2 shoulder motions, 2 arm motions

2-Back and chest 

3-Shoulders and arms

4-Legs

5-Back and chest*2 shoulder motions, 2 arm motions 

**Mobility and abdominal/core training at the start of every session + bonus Ab and mobility session. 

The entire 12 week program will be supported by an in depth training app…App has in house made, to the point instructional videos for every movement (not a mass produced carbon copy like other gyms do). The app has numerous features to aid in the process including: Training log, extensive movement library–including additional mobility modalities and substitution movements, 2 way communication with coach, meal tracking, progress tracking, and so much more!

One leg day will focus more on posterior muscles (Hamstrings and Glutes), the other more on anterior (Quads). Similar approach on the Back and Chest day splits–a tad more focus on each day towards the posterior or the anterior. Modifications will be made for individual needs based on development, capabilities, and other variables to determine the best motions for each individual. There are many good exercises that stimulate hypertrophy/strength responses, but some line up better, feel better, activate more, etc for different people. We have a lot of choices and will work with you to make the best determinations and accompany these decisions with thorough explanations. 

We are not doing this just to do it. Every workout, each exercise, each rep, matters. We don’t just go through the motions, the motions go through us and we come out of each session, a changed person, a charged person…invigorated, enlivened, awakened–RELENTLESS!  

Nutrition

You will get an initial meal guide from your coach based on your current physical states and aligned with the goals you discuss with your coach on your initial call. A follow up chat to review the guide will take place and discussions on utilizing food for proper recovery and to continue to develop good relationships with food will be ongoing with group chats, forums and more likely to emerge. Our primary goal is to help establish a positive relationship with eating. 

Community:

You are not doing this alone. Besides your dedicated coach, you have your fellow women in the course and other BEEfit community members that you are likely to meet in your journey. We are not just in person. We are united on the app, our group facebook page, through social media, and times outside of our group training course. This is not a race to a destination. This is a lifelong journey and relationship with your body and resistance training is just one of the most valuable tools we have for proactive health–physiological, psychological, biological–resistance training is simply hyper logical!

The BEEfit Gym:

Fully equipped, completely clean, free of ogres and creeps. A resistance exercise paradise ready to help you realize your potential and experience the miracle of hypertrophy! Activating and stimulating your muscles with intention is a fabulous realization and valuable tool in your personal development and preservation. BEEfit has every tool you will need in your journey and our course will make sure you know how, when, why and where to utilize every tool optimally! 

Hypertrophy Strength training is your answer for:

🦴Stronger bones 

💤Better sleep 

🔥Lower mortality rate and stronger immune system 

🤷‍♂️Less anxiety 

🎓Sharper cognition 

🏋️‍♀️ Peak performance potential 

🚑Lowest risk for injury!

📈Improved health and increased play-span!

And many more benefits!

SPECIAL OFFER (THIS WILL GO AWAY SOON!)

Sign up today for the April course and you will get as much of March that’s left for FREE on the regular gym access and then get $75 off on your 2nd month of the course. IE, Pay now, use the gym all March, course starts in April and you already paid for that month, then in May pay $75 off the regular course rate! 

Questions or request a call to discuss?

ryanbeefit@gmail.com

Membership link👇

https://beefit.clubautomation.com/member-portal/locations/1/memberships

Just want on the waitlist and no discount, just the awesome training experience? Waitlist link👇

https://www.signupgenius.com/go/10C0B49AEAE2DA4F8C34-48252519-womens

More Course description 👇

http://ryanbeefit.com/womens-lifting-group

Many of us claim to be moving down the road to self improvement and just as many anchored in their ways. The latter seem not simply opposed to alternative courses of action, but downright indignant to alterations of perspective and resolute to continue down the path of their “identity”. 

Why do we refuse to accept new thoughts or approaches, even when deeply rooted in logic and evidenced by real life outcomes?

The brain doesn’t like changing its mind.

Our ideas are tethered to, “Our Identity”.

We often rely on mental shortcuts that speed up our ability to make judgments, but this can sometimes lead to bias. There are many types of biases—including the confirmation bias, the hindsight bias, and the anchoring bias, just to name a few—that can influence our beliefs and actions daily.

Cognitive bias: a systematic thought process caused by the tendency of the human brain to simplify information processing through a filter of personal experience and preferences. The filtering process is a coping mechanism that enables the brain to prioritize and process large amounts of information quickly. Thus, making decisions based on beliefs or previous experiences.

Our brains employ some 180 biases and three most common/prevalent are

confirmation bias, the hindsight bias, and the anchoring bias. 

-Confirmation bias: the tendency of people to favor information that confirms or strengthens their beliefs or values and is difficult to dislodge once affirmed. 

-Hindsight bias: the common tendency for people to perceive past events as having been more predictable than they were. 

-Anchoring bias: where we hold onto the first thing we learn about something. 

Now keep in mind (pun intended) that you operate on these and 177 other biases, or in other words, “reasoning filter shortcuts” to formulate your opinion on a matter. Freeing yourself from your biases and leveling up will likely require an abandonment of the old identity.

Unless you are ready to change your identity, you will be tethered to your past biases, habits, and ways of thinking. 

The cool part about your identity and biases? 

You can change them.

How?

Identity your biases.

Take a moment to realize the things that are holding you back.

Where do you want to be?

Who do you want to be?

Adopt a new identity. 

Adopt the identity of the person you want to be.

BEE consistent with CHANGE and embrace the unknown possibilities that present themselves as you make your habits congruent with the identity of who you want to be.

IE: You want to be healthier and more active, that is to say, “FIT”.

Title dictates behavior.

Re-Label yourself as a fit person. 

What does a FIT person do?

-Lift weights 3-6 days per week, consistently.

-Eat 20-50 grams of protein at every meal to get to about 1 gram of protein daily per pound of bodyweight. 

-Consume 32 ounces of water upon waking.

-walk 30 minutes per day (good to break into 3-4 walks). 

-practice gratitude. 

-embrace optimism.

-journal your thoughts (5 minutes + per day)

-Read (no limit)

-minimize time on social media (or none, because honestly, what good does it bring you? Besides this post, haha).

-Belong to the nicest gym you can afford (your environment means a lot & training around other driven individuals is as contagious as being surrounded by undriven people= surround yourself with winners).

Are you ready to identify your biases, assess, and commit to a new identity? 

BEEfit is here to help you build up the habits that dictate the future you want for yourself. 

Let’s connect and set up the program for you to, “BEE your best Version.”

Let’s approach life, one good rep at a time!

If you are ready for change, you are ready to BEEfit.

DM or Email to set up your free consultation.