When it comes to building strength, improving fitness, and enhancing overall health, resistance training is a cornerstone of any effective workout program. Incorporating compound movements—exercises that engage multiple muscle groups and joints—can maximize efficiency and results. Below are the six most important resistance and exercise movements that should form the foundation of your training routine.

🐝 1. Squat

The squat is often referred to as the “king of all exercises” because it targets the lower body and core while also engaging the upper body for stability. It primarily works the quadriceps, hamstrings, glutes, and lower back.

👉Why it’s important**: Squats improve lower body strength, enhance mobility, and promote functional fitness for everyday activities like sitting, standing, and lifting.

– **Variations**: Bodyweight squats, goblet squats, barbell back squats, front squats, suspension trainer squats, box squats.

🐝 2. Deadlift

The deadlift is a full-body movement that primarily targets the posterior chain, including the glutes, hamstrings, lower back, and traps. It also engages the core, grip strength, and upper back.

👉Why it’s important**: Deadlifts build raw strength, improve posture, and enhance your ability to lift heavy objects safely in daily life.

– **Variations**: Conventional deadlift, sumo deadlift, Romanian deadlift, trap bar deadlift (if your knee is going forward in any of these variations…it is not a dead lift)

🐝 3. Bench Press

The bench press is a classic upper-body exercise that focuses on the chest, shoulders, and triceps. It also engages the core and back for stability.

👉Why it’s important**: This movement builds upper body strength and muscle mass, which is essential for pushing movements and overall upper body power.

– **Variations**: Flat bench press, incline bench press, dumbbell bench press, close-grip bench press.

🐝 4. Pull-Up/Chin-Up

Pull-ups and chin-ups are bodyweight exercises that target the back, biceps, and shoulders. They require significant upper body strength and control. 

👉Why it’s important**: These exercises improve upper body pulling strength, enhance grip strength, and promote better posture by strengthening the back muscles.

– **Variations**: Wide-grip pull-ups, chin-ups (palms facing you), assisted pull-ups, weighted pull-ups, lat machines.

🐝 5. Overhead Press

The overhead press (or shoulder press) is a vertical pushing movement that targets the shoulders, triceps, and upper chest. It also engages the core for stability.

👉Why it’s important**: This exercise builds shoulder strength and stability, which is crucial for overhead activities and overall upper body function.

– **Variations**: Barbell overhead press, dumbbell shoulder press, push press, Arnold press.

🐝 6. Row

Rows are essential for balancing out pushing movements like the bench press and overhead press. They target the back, biceps, and rear shoulders, while also engaging the core.

👉Why it’s important**: Rows improve posture, strengthen the back, and help prevent muscle imbalances caused by excessive pushing exercises.

– **Variations**: Barbell rows, dumbbell rows, inverted rows, cable rows.

🐝 Why These Movements Matter

These six exercises form the foundation of a well-rounded resistance training program. They are compound movements, meaning they work multiple muscle groups simultaneously, making them highly efficient for building strength, improving mobility, and burning calories. Additionally, they mimic real-life movements, enhancing functional fitness and reducing the risk of injury.

✅ Tips for Success

– **Focus on form**: Proper technique is crucial to prevent injury and maximize results.

– **Progress gradually**: Start with lighter weights or bodyweight variations and gradually increase resistance as you get stronger.

– **Balance your program**: Incorporate both pushing and pulling movements to avoid muscle imbalances.

– **Rest and recover**: Allow adequate recovery time between workouts to let your muscles repair and grow.

By incorporating these six essential movements into your routine, you’ll build a strong, functional, and resilient body that’s prepared for both the gym and the demands of daily life.

💥Bonus: Planks

Planks are excellent for your abdominals and core stability. 

👉Why it’s important: planks help improve spinal health and performance in just about every aspect of movement… they are a central part of a well rounded abdominal program. 

Additional consideration should be given to the side plank, reverse crunch, and Russian twist among other valuable abdominal motions.

🔥 formulating the proper program for where you are at is exactly what BEEfit does!

Schedule your assessment today and be well on your way to the program designed just for you!

#skagitcounty #personaltrainer  #gym #fatloss #wellness #skagitcounty #skagitvalley #womenshealth #24/7 #local #allnatty #bodybuilding #sportsperformance #pullups #resistancetraining 

Protein is essential for your metabolism and longevity…less than 30% of adults consume enough protein to support their bodies…On average, the goal should be to consume 1 g of protein per pound of desired body composition…Your needs for protein can be higher due to age, fat loss strategy, performance needs…Example, you weigh 200 lbs, but would be healthier at 180 lbs and need to lose 20 pounds of fat. Your daily protein needs would be 180-200 grams per day and doing tons of cardio is not the best method for fat loss.

When people say that their metabolism slowed down, what they really mean is that their muscle mass has decreased. This leads to a lower ability to absorb insulin (carbs), less strength, weaker bones, and greater difficulty with everyday movement patterns and ultimately–a loss of independence and the ability to do activities that they enjoy. 

With a properly designed program and sound nutritional approach, we can improve our health and longevity to add quality years to our lives.

BEEfit gives you the keys to your metabolic health and longevity with our HST (Hypertrophy Strength Training) system–a personalized approach to muscle and strength promotion and fat reduction! No shortcuts, just SURE CUTS!

Metabolism Breakdown

Where calories are burned:

70% Basal Metabolism (muscle = big factor!)

15% NEAT (movement)

10% TEF (digesting food)

5% Exercise

→ NEAT + MUSCLE = real fat loss drivers

🔥 SIMPLE TAKEAWAYS

Protein first, every meal

Walk after meals

Drink water like it’s your job

Lift 3–5x/week

Supplements cover nutrient gaps

Consistency > perfection

Here is a helpful link for protein per 100 grams of common protein sources…

If you want a personalized guide and program to improve your metabolism, increase longevity, improve movement patterns, and help you focus on the proper protocols–BEEfit is here to help! We offer nutritional guidance, personal training, semi-private personal training, and individualized training programs via our training app! We have plans for every budget!

Ready to eliminate the guess and stress work so you can commit to your best work?

Let’s BEEfit!

Massage me to schedule your FREE consultation!

Protein Content per 100 g 

Purpose: Help members and coaches quickly estimate protein intake using common foods.

Values are approximate. Raw weight unless noted.

🥩 ANIMAL PROTEINS (Highest Quality)

Red Meat

• Beef (sirloin, lean): 22 g
  
• Beef (90% lean ground): 20 g
  
• Bison: 22 g
  
• Lamb (leg): 20 g
  
• Pork loin: 22 g
  

Poultry

• Chicken breast (skinless): 23 g
  
• Chicken thigh (skinless): 18 g
  
• Turkey breast (skinless): 24 g
  
• Ground turkey (93% lean): 22 g
  

Fish & Seafood

• Salmon (Atlantic): 21 g
  
• Tuna (yellowfin): 24 g
  
• Cod: 18 g
  
• Halibut: 19 g
  
• Shrimp: 24 g
  
• Sardines: 25 g
  

🥚 DAIRY & EGGS

• Whole egg: 13 g
  
• Egg whites: 11 g
  
• Greek yogurt (non-fat): 10 g
  
• Cottage cheese (low-fat): 12 g
  
• Milk (whole): 3 g
  
• Cheddar cheese: 25 g
  
• Parmesan: 36 g
  

🌱 PLANT-BASED PROTEINS

Soy & Legumes

• Tofu (firm): 15 g
  
• Tempeh: 19 g
  
• Edamame: 12 g
  
• Lentils (cooked): 9 g
  
• Chickpeas (cooked): 9 g
  
• Black beans (cooked): 9 g
  

Grains, Nuts & Seeds

• Oats (dry): 13 g
  
• Quinoa (cooked): 4 g
  
• Almonds: 21 g
  
• Peanuts: 26 g
  
• Hemp seeds: 31 g
  
• Pumpkin seeds: 30 g
  

💪 PROTEIN SUPPLEMENTS

• Whey isolate: 85–90 g
  
• Whey concentrate: 70–80 g
  
• Casein: 75–80 g
  
• Plant protein blend: 65–75 g
  
• Collagen peptides: 90 g
  
  (Low leucine — not ideal alone for muscle building)
  

🧠 BEEfit COACHING NOTES

• Aim for 30–50 g protein per meal to support hypertrophy.
  
• Animal proteins are the most efficient for muscle protein synthesis.
  
• Plant proteins often require larger portions or combinations.
  
• Protein needs increase with lean mass, training frequency, and age.
  
• You cannot out-train under-eating protein.
  

🐝 BEEfit | Strength • Hypertrophy • Longevity

Fuel muscle. Build strength. Age powerfully. 

🐝 What Does 30 g of Protein Look Like?

30 g of protein per meal is the minimum target to stimulate muscle protein synthesis for most adults.

🥩 Animal-Based Options

• Chicken breast (cooked) → ~4.5 oz (130 g)
  
• Turkey breast (cooked) → ~4 oz (115 g)
  
• Lean beef (sirloin, cooked) → ~5 oz (140 g)
  
• Salmon (cooked) → ~5 oz (140 g)
  
• Tuna (canned, drained) → ~1 large can (5 oz)
  
• Shrimp → ~6 oz (170 g)
  

🥚 Eggs & Dairy

• Whole eggs → 4 large eggs
  
• Egg whites → 1½ cups (about 8–9 whites)
  
• Greek yogurt (non-fat) → 3 cups
  
• Cottage cheese (low-fat) → 2½ cups
  
• Cheese (cheddar) → 4 oz (high fat — use strategically)
  

🌱 Plant-Based Options 

(larger portions required)

• Tofu (firm) → 7 oz (200 g)
  
• Tempeh → 5 oz (140 g)
  
• Lentils (cooked) → 3½ cups
  
• Chickpeas (cooked) → 3 cups
  
• Edamame → 2½ cups
  
• Quinoa (cooked) → 7½ cups (not ideal alone)
  

💪 Supplements

• Whey isolate → 1 scoop
  
• Whey concentrate → 1¼ scoops
  
• Plant protein powder → 1½ scoops
  
• Collagen peptides → NOT sufficient alone (low leucine)
  

🧠 BEEfit Coaching Notes

• Protein quality matters — animal sources hit the leucine threshold faster.
  
• Plant-based athletes should combine sources or increase total intake.
  
• Aim for 30–50 g per meal, especially post-training and at breakfast.
  
• If you miss protein early in the day, you’re playing catch-up all night.
  

🐝 BEEfit | Build Muscle. Burn Fat. Age Strong.

dotFIT link & 20% off👇

The future isn’t about chasing healthspan or lifespan…

It’s about musclespan. AKA playspan…

Musclespan is the length of time you keep healthy, functional skeletal muscle that grants you independence and agency for years to come. Think of it as being able to do the things you love and enjoy without hindrance.

What most people miss is that physical strength begets mental strength. And it’s a bidirectional relationship. 

Through directing your muscles to move, you change your emotional state. Walking eases anxiety. Lifting reminds you of your power. High-intensity training fires up your energy and assertiveness. Physical activity becomes a tool to improve mental clarity and brain function. 

This isn’t just feel-good advice. Your brain loves movement. Research shows that resistance training promotes brain health and may be the single most powerful way to increase brain-boosting BDNF, which plays a key role in long-term memory and cognitive function. 

Think about the connection:

Physical strength gives you tools to regulate emotions through movement. 

Emotional resilience helps you stay grounded when training gets tough. 

Mental agility keeps you adapting and problem solving when conditions change. 

Each domain supports the others in a continuous cycle.

Muscle’s dual capacity–both mechanical and metabolic-is why the Muscle-Centric approach builds the infrastructure for optimizing musclespan. 

It’s simple really. To stay weak means gambling with lost independence and an early death. 

To live well and live long, get strong. 

Stop separating physical and mental health. They’re the same system.

If you’re ready to start increasing your musclespan, join us at BEEfit! Progress wisely with our proven BEEfit Hypertrophy Strength System! We have this program available for every budget. From Personal Training to our Semi-Private Personal Training Sessions, all the way to our proprietary App programs–all including nutritional guidance and individualized modifications to provide you with the support you need to optimize your muscle and strength gains. It is never too early or too late to increase your musclespan. There is no better place or program to do this with than–BEEfit!

Schedule a FREE initial Consultation with us today!

Email: ryanbeefit@gmail.com

Phone: 260-524-2078 (call or text)

🔥The ideal core session with the BEST system for increasing your VO2 max!

(Muscle & VO2 max = best predictors of lifespan!)

💥This will be a lesson you can use for the rest of your life & is 

‼️GUARANTEED to extend your longevity, 👉improve your midsection, 

🧐reduce low back pain, 

🙏improve your movement patterns, and

⏳help you get more from your time!

⁉️ What ⁉️

Abs & SIT (Sprint Interval Training) — modified for individual fitness level!

🗓️When: 11/27 

⏰Time: 8am

💵Cost: FREE 

✅Registration: Limited! Don’t miss out!

🔗Must create a profile via our app (the original BEEfit) / website ryanbeefit.com

https://apps.apple.com/us/app/the-original-bee-fit/id6742095609

Can’t figure out how to create a profile but you want in?

Text 360-524-2078

#abs #skagit #health #fitness #metabolism #longevity #local #smallbusinesses #free #education #allnatty #pro

BEEfit Personal Training and Gym GRAND RE-opening is August 1st @ 530 PM, 

Starting with a ribbon cutting event at 530pm—

820 Trail Road Suite 900

Sedro-Woolley, WA 98284

Starting at 530 PM…

There will be music, yard games, wellness tests for all levels, a raffle contest with prizes, and other fun contests to win additional discounts and BEEfit Gear!

2 Professional All Natural Bodybuilders and Trainers will BEE there to guide you through wellness tests, do tours, and answer your fitness questions!

Participate in a wellness test and receive a promo code discount on membership for participating!

WITH 20 or more raffle participants, we will raffle away a T-Shirt in addition to a Nutritional Guide based on your goals and a 50% off initial month of gym membership!

WE ARE FROM Skagit County, FOR Skagit County and we are here to add longevity and performance to the lives of all via resistance training and muscle!

Hey Sedro-Woolley, it’s finally happening. Our BEE Fit Grand Re-Opening is here, and we’ve got 20 founding member spots up for grabs—

Founding members get 20% OFF their first month, 24/7 access, and a personalized training app built around your goals.

Whether you’re starting from scratch or leveling up, BEE Fit is here to help you ‘bee fit’ for life. 🐝

🐝 BEE FIT – Grand Re-Opening

7 Founding Member Spots Left | 20% Off First Month

🎉 Join Us August 1st FOR OUR GRAND RE-OPENING AT OUR NEW LOCATION WITH  24/7 Access, Personal Training, & MORE! COME CHECK IT OUT FOR YOURSELF!

820 TRAIL ROAD SUITE 900

SEDRO-WOOLLEY, WAY 98284

PROMO CODE: 20off1stpymt

Let’s BEE Healthy, BEE Strong, BEE proactive with our health…let’s BEEfit!

-Ryan Bee

For the first 20 new members at our NEW facility, we are offering a special 20% off discount for their first payment!

Special and limited PROMO CODE:

20off1stpymt

Take advantage of this special offer before it is gone!

Applies to weekly or monthly rates!

And even to the SEMI PRIVATE PERSONAL TRAINING SESSIONS!!

EMAIL OR CALL WITH ANY QUESTIONS!

LET’S BEE FIT!

💻RyanBEEfit@gmail.com

📞360-524-2078

BEEfit

820 Trail Road, STE 900

Sedro-Woolley, WA 98284

OUR GRAND RE-OPENING PARTY IS AUGUST 1ST 2025 @ 530 pm. 
$10 day passes available starting on 7/24/25! Link Below!

https://link.hapana.com/index.php?route=directory/directory/buypackage&trid=NDAyMzI4Nw==&ref=external&pkId=124407&login=true

Just some of our outstanding features:
💧Filtered Water fountain
🔥Top of the line Sauna with private changing area.

👉PRIVATE RESTROOMS & SHOWERS
💪Largest collection of dumbbells in Skagit County (not counting our owner)
🐝SEMI PRIVATE PERSONAL TRAINING SESSIONS
😉PERSONAL TRAINING with CERTIFIED ALL natural professional bodybuilders!
💥Complete Line of TRULY top tier equipment! Mostly NAUTILUS bodybuilding equipment–far & away the best selection around. 
🙏More squat racks than any other gym around.
💡In house designed training app, personal training, technique and informational clinics.
➕PLUS SO MUCH MORE! We will continuously upgrade and progress to provide all that our community needs to BEE the strongest & healthiest we can BEE!

We are dedicated to providing the best training environment possible for Skagit County!

🐝We are your one stop shop for fitness. 
“Bee your best version” at BEEfit!

BEEfit: Muscle, performance, fat loss
🟧Small Group Personal Training Sessions 
🟩24/7 General Access 
🟨Personal Training 
🟥Youth training/ Sports Programs 
🟦Teen Strength Team Programs 
🟪BEEfit training App—available everywhere!

🎓Semi Private Personal training Session times: ⏰T,w,Th 530-7pm

❓Questions: 
💻 RyanBEEfit@gmail.com
📞360-524-2078

https://calendly.com/ryanbeefit/30min

Please come to your consult in workout wear so we can do a few assessment movements with you!

💰Save money & ⏰ time by investing in a gym designed for your success.

🙏Ready to add longevity, improve your metabolism, & bolster your performance by efficiently & effectively adding muscle?

🐝If you’re saying yes to all of this…you should join the resistance at BEEfit!

❤️Young, old. Athlete or non athlete. We have the right program & equipment for you. 

➕Train independently, personal train, or utilize our personalized training app👉Everybody & every budget can afford to BEEfit!

🐝We are your one stop shop for fitness. 

“Bee your best version” at BEEfit!

BEEfit: Muscle, performance, fat loss

🟩General Access 

🟨Personal Training 

🟧Group Personal Training 

🟥Youth training/ Sports Programs 

🟦Teen Strength Team Program (Year Round)

🟪BEEfit training App—available everywhere!

🎓Personal training Class times:

⏰T,w,Th 530-7pm

🏋️‍♀️ general access 24/7

❓Questions: 

💻RyanBEEfit@gmail.com

📞360-524-2078