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BEEfit membership kickoff, Inaugural Burger Eating Contest and raffle!
We are getting in a community cheat meal before we open on 6-24!
BEE fit
311 State Street
Sedro-Woolley
in our back parking lot!
11am-Event begins with our Burger eating contest and that goes on in 30 minute windows until we crown our victors–ideally by 1pm. We will have Cornhole and Ladderball set up, with music playing the whole time. The plan is to culminate with awards, a raffle, gym tours and membership sign up/camp sign ups for all interested!
-FREE YOUTH SHIRTS WHILE SUPPLIES LAST!
-BURGER EATING CONTEST!!
30 minute eating slots–$25 ENTRY–VENMO payment to validate.
ENTRANTS MUST send email to ryanbeefit@gmail.com with entrant name from their email, and provide a phone number. Entrants will then receive the VENMO payment information, acknowledgement of rules and waiver to sign and bring–your entry will get a validation or VENMO and time of your Group…First group “HEAT” check in at 1140 am with a 12pm start.
**Winner will receive one month free at BEE fit, FREE enrollment, double their money back, and FREE ENTRY into next year’s contest–in addition to a year’s worth of bragging rights! ***OVER $200 VALUE! And TBH, you should be eating $25 worth of burgers if you are a competitive eater! So really, all you stand to lose is your claim as mightiest eater!
-Raffle at 2 PM–FREE MONTH, FREE ENROLLMENT, FREE HOODIE, in addition to Gift cards and items from local stores & eateries.
-GYM tours at 230 PM.
-corn hole, LADDER BALL and music the whole time!
RAFFLE SPONSORSHIP–RSVP via email, ryanbeefit@gmail.com
-BUSINESS NAME AND LOCATION (for use on advertisement and information flyers):
-ITEM (Description of and how to present–IE Pic, gift card, employee present? Winner pick up or have at event? Please decide prior to 6-18 event):
-WEBSITE ADDRESS & FACEBOOK/INSTAGRAM:
We look forward to hearing from you and seeing you at the event! Even if you are not eating, you can have a friend, family member, or neighbor competing! Please share and check out ryanbeefit.com for more updates and ryanbeefit@gmail.com with any questions.
GRAND RE-OPENING! 6/24/22
BEEfit GRAND OPENING
We open fully 6/24, Personal Training groups and PT only until then and the groups are set up to operate at group times or independently or concurrently with additional training–all modifiable.
BEEfit is designed to be the finest fitness environment. What does that mean to us? Well, BEE-sides the right array of equipment and space to utilize it, no hassle entry for easy assimilation into training…It means that and more–That we are a fitness community and gym. BEEfit is dedicated to educating its members and providing the best selection of fitness tools in order for each individual to be their best version! We have in person and electronic access to information and the ideal space to utilize the equipment. BEEfit features the largest selection of dumbbells around, largest selection of Olympic barbells around, tons of plates, and then the right selection of machines and attachments to accomplish whatever you can’t with everything else! Community, education, tools and space to utilize them, this is what a gym should be.
Membership to the largest and best collection of bodybuilding equipment around is automated and available online https://beefit.clubautomation.com/member-portal/locations/1/memberships
–with 6/24 as our anticipated grand opening! Club Hours are 430AM to 10PM everyday, with controlled access entry and the watchful eye of 24/7 video surveillance–and the omnipresence of owner/designer/operator/professional bodybuilder, Ryan Bee. Train on over 30 pieces of bodybuilding equipment, professional turf patch, and a free weight room with 6 squat stations, 2 sets of dumbbells 3-100 pounds–with multiples of common weights, and a cardio area! BEE fit fitness facility (gym) features three distinct rooms with an array of fitness equipment. We offer Daily, weekly, weekend, monthly and annual access memberships to BEEfit. Everything to BEEfit!
Our top of line Body Building room is primarily equipped with brand new Nautilus equipment. Our equipment… Leg machines-Seated calf raise, Glute Drive, Leg Press, Hack Squat, Adductor/Abductor, Lying Leg curl, Seated Leg Curl, Leg Extension x 2, Sissy Squat. Back: T bar Row, Low Row x 2, Lat Pulldown x 2. Additional Machines: Freedom Trainers x 2, Cable stacks x 2, Tricep extension, Preacher curl, adjustable Back Extension, PecDec/Rear Delt fly, Smith Machine x 2, narrow to wide grip dip station, and plate loaded shrug/deadlift trainer…Oh and Dumbbells 3-130 pounds, EZ curl and straight bar trees 20-110 pounds! All in just the bodybuilding room!
Turf patch: Room for 2 sleds to be in motion at once! Equipped with 2 push/pull sleds and 2 drag sleds with harnesses.
Free Weight Room: Six squat racks! Two of those racks are double racks–so there’s room for two different rack spots. Two full sets of Hex Dumbbells 3-100 pounds–with multiple pairs at common weights. Kettlebells, Trap bar, Swiss bar, Safety bar, and of course we have Olympic bars! Within this room you can find our HIIT cardio and LISS cardio equipment–2 Rowers, 2 HIIT mills, and four Assault Bikes. Also in this room are multiple Bulgarian Split squat rollers and stations in addition to a GHD apparatus and a variety of landmine attachment tools. This is the room where you can do your pullups, stretching and big movement patterns. One squat rack position is always open during gym hours, regardless of a class using the room.
Posing Section: Also in the free weight room, you’ll notice a large mirrored section with open space. This is our posing section, which is also used in large group training for additional space when needed. This area is for aspiring bodybuilders to fine tune their art and craft. It is open to all members when not in use for a posing class or group class overflow–so feel free to flex your stuff and practice that mind-muscle connection! Open to all members when there is not a group training class.
Access
-Everyday, 430am-10pm by controlled access entry at two points
-Parking is located directly in front and behind the building, with additional parking across the street. The entire facility, with the exception of the bathrooms, is under video surveillance.
(State street side and 10 spots in the back lot–both under surveillance).
-We have two restrooms and a members area with storage lockers in addition to a key and small item holder in the free weight room. There is also counter space throughout the building for small items like a phone/keys.
The idea is that you can swiftly enter and begin training with minimal time wasted!
Gym Etiquette:
We believe strongly in proper gym etiquette and encourage these simple rules:
1-Rack your weights. (don’t redecorate, put them in their proper place).
2-Wipe up after yourself–always benches/leather, most often all other equipment, always wipe up your sweat. (It was cleaned for you, clean up after–pay it forward).
3-Before leaving the gym, see rules 1 and 2.
Our in person and advanced training options…(remember, you get over 10 written plans and app access with base training models and youtube links by us with your membership).
Personal training and Personal Training Groups…
After watching client trends for many years of personal training at several clubs and as a fitness director at a Globo Gym, it became obvious–clients that did in person training 3 or more times per week with a quality trainer were the ones that saw significant goal progress and overall success at the gym and seemed in route to establishing a healthy and lasting fitness hobby. This was great for those that could afford personal training rates for 3 times or more per week at an average rate of $75/hour, that’s $235 plus tax and time per week. Not counting gym membership at $50-100 per month. Add nutritional coaching, programming for the other days of training, and costs increase.
So if folks don’t want to invest that much money–about $400 per week, what are their chances of wandering into a gym and properly progressing through a fitness program suited for their goals, body type, experience, and time dedication? As you can imagine, not so good.
So here’s the Globo Gym Fitness Solution…Loads of equipment–mostly machines, especially treadmills and lots of general access group classes that come free and the card programs whereby gym members wander haplessly from machine to machine following a written workout. Expectation from the Globo Gym; one to two months of use by the member per year out the first 12 months of membership. The member signs up, tunes in, tunes out–and The Globo makes it hard to cancel. This is the big gym model. The “Globo Gym” depends upon mass gym membership to raise income, while they house old and battered equipment to keep costs down. This model is based upon only a small population of regular gym goers using the gym and peak hours expose horrible workout environments that make for inaccessible equipment that is essential to most training programs. In other words, if everyone shows up to workout, the gym won’t be able to operate because it’ll be too full.
BUT SOME PEOPLE SEE RESULTS, RIGHT?
Results do vary from individual to individual. The masters of aesthetics, conditioning, body change, and the attending nutrition, are without question, bodybuilders. Bodybuilding is largely nuanced, based on principles, experience, individual variation, trial and error, all in pursuit of full balanced muscle bellies via hypertrophy of the muscle fibers and maximizing recovery. These principles can and should be utilized by all in their training programs. Bodybuilders and other training styles and approaches vary dramatically–while they all will produce, “Results.” Certainly, as with martial arts, some claim supremacy with their techniques and approaches–so the two best methods of assessment are personal success and mass successes. The latter being the approach that has been accepted, tried, and proven to produce results in many individuals. Mass success and Mass Marketing success are not the same thing. Ultimately one should value longevity and consistency when approaching fitness.
Considering all that goes into designing a program, there is certainly a perceivable benefit to getting insights from someone versed in multiple fitness approaches and knowledgeable of how nutrition and recovery are vital for progress. A good coach will spend many many years paying their dues, learning from more experienced coaches, attending events, studying new and advanced principles–a good trainer is always learning.
Our goal at BEEfit is to save you the time, money and energy in gathering the necessary knowledge and insight into your training so you can, “Bee your best version.” We strive to provide you with a solid foundation of training and nutrition information in addition to a fantastic fitness facility with your membership. We go a step further with our training options. With a basic app program available upon request at the start of your membership, you have a trainer on your phone! This app is upgradeable and additional programs are available for a small fee. Additional training options come in the form of Personal Training and Small Group Personal Training.
As of this writing, Ryan is the only trainer operating out of BEEfit–though potential trainers may apply to rent space here and we will post their information as it becomes available. Ryan is a professional bodybuilder with over 20 years of coaching experience ranging from preschool PE, goalkeeper, boxing/mma, shoulder and paralysis rehab therapy, elderly training, and of course, bodybuilding and nutrition! That long list of experience is why we feel so qualified in offering programming and a facility ideal for goal oriented training!
What if you want to train the BEEfit style but you can’t afford or get on Ryan’s schedule for personal training? Two options–the app or BEEfit Small Group Personal Training!
Small Group Personal Training is a General population course (intermediate to advanced) designed to develop every muscle in the body using classic hypertrophy strength training and Olympic movements. We meet up to 6 days per week for this course in the free weight room. The program is set up in 4 week increments and resets every 12 weeks for progressional overload and following “Mesocycle” training principles. The goal is to build strong, balanced, aesthetic and athletic muscles. This group has two written curriculums, a 3 day and a 5 day training program, each with an option to train on Saturdays in person from 9-10 am. All curriculum is available on an app as well, so if you want to follow the program elsewhere–say at home, another gym, or at another time at BEEfit, you have that option and you’ll still have direction and accountability.
Group Class times
M-F 6am-7am
T, W, Th 530-7pm
T and Th 1015-1130am
If you are from the older demographic, we have something for you too!
Presenting,
“Retired and Inspired”
Course designed for those 70 and up. Features essential movement patterns to extend your play span! The course includes access to the class T & Th 1015am-1130am & S 9-10am Regular gym access (430am-10pm) is included with this rate and app upon request.
If you are a youth member, we are currently building a list of potential youth training group attendees and in the meantime we are encouraging you to partner up and form your own youth training group, train with an accountability partner, or try a small group class with a parent! Our goal is to help you learn how to navigate and utilize the gym for your fitness for life!
UPDATE!! We Moved!
BEEfit has moved our physical location from Mount Vernon, Washington to a building over three times the size in Sedro Woolley!
NEW LOCATION:
BEEfit
311 State Street
Sedro-Woolley, WA 98284
Our goal has always been to offer the best training environment and coaching for our clients and members. We have continually improved over the last three years and our progressive pursuit doesn’t end with our new location–it will continually be upgraded! The new location offers more space, equipment, and more hours of operation, and as we have demonstrated in the past, we are not done improving. Our progressive mindset approach to fitness manifests in our fitness studio projects–this is just a step/rep/set in the bigger project/workout/program.
Growth, change, evolution. Call it what you want. It is constant. Some of us are facing it and embracing it, while others are shunning it and running from it–neither will avoid it, but only one will reap the fruits of change. Our advice is to get better, not bitter with age.
Everyday is an opportunity for improvement. One day at a time, one rep at a time. BEEfit is here to support you on your journey to your best version. How?
It starts with your, WHY?
Your why is your motivating factor(s). You bring your why, and we will show and guide you through what you need to do to achieve your goals.
Sounds easy?
Well, having the right guide, someone that has done this innumerable times and with various body types, makes it easier–but there is still lots of consistent, diligent work to be done.
The crucial part here is not wasting time, effort, or money on things that don’t take you closer to your goals. There are lots of pitfalls and money traps out there in the fitness world. An individual can easily be overwhelmed by the “diet” culture, popular social influencers and so-called ‘experts’, the media, and other cultural and environmental factors.
We exist to end the BS and provide clear, concise fitness advice.
Our programming and our facility reflect our goals.
We have the right tools to construct the best physiques possible. Right tools? Lots of squat racks, more dumbbells than any gym around. Over 2,000 square feet of select and dedicated classic “Bodybuilding” equipment–all the right tools for sculpting the finest frames!
We have the knowledge and experience to optimize the human physique. Our background in sports, all natural bodybuilding, and history of injury recovery/prevention, coupled with our teaching expertise, leads to unique and unequivocal training programs.
We have the fitness solution for your goals!
Connect with us today!
Ways to train with us:
Starting 1/31/22! Early access all February!
IN PERSON:
Small Group Personal Training
Monday-Friday 6-7am
Tuesday, Wednesday, Thursday 530-7pm
Saturdays 9-10am
Senior training (65 years old +)
Tuesday and Thursdays 1015am-1130am and Saturdays 9-10am
Youth training (ages 11-18)
Monday and Thursdays 330-445pm (looking to expand this offering!)
Open Gym Hours starting in March!
4am-10pm 7 days per week!
Online-app based coaching available.
-Message ryanbeefit@gmail.com to set up.
Studio set up consultation:
Work with a BEEfit site designer for your home, work, hotel, condo, etc and have a professionally designed workout space! Add BEEfit programming and you’ve got your own professional trainer guiding you at your location!
If you are interested in being a part of our fitness community, message me today and let me know what you are looking for! Whether you want to start in the early access month of February, start online training, get in on the waitlist for membership, or you have questions, message me today!
BEEfit Fitness Apparel and Gear Ratings for 2021–the lifters guide**Updated 7/23!
Updated 7/23!
The following products I personally endorse, without financial compensation. I recommend them after thoroughly testing them out myself and receiving positive feedback from other folks that have used these products–often feedback from my own clients.
BEST SHOES: NOBULL–Trainers, lifters, and running shoes. Boom.
BEST TRAINING APPAREL: ASRV–NOBULL CLOSE 2ND
ASRV is out Portland, Oregon. They use durable fabrics that largely feature anti-bacterial properties in addition to weather specific fabrics (wind/water proof, winter layers, old school Terry cloth and more), solid construction, clothes designed for athletic frames, and made to train hard in. They make a lot of stuff, so they can cover you from head to toe–though I’d recommend shopping their sales primarily–since they occur often and their regular prices are not low.
I don’t utilize any base layers from ASRV or Nobull–with the exception of the Nobull socks…I still like these two brands for most of my training apparel.
For compression pants, VIRUS has been my go to and I have been happy with them–I only wear them on leg days to promote blood flow, keep my legs from scraping on the bar, ease my knee sleeves into place, and to keep from indecent exposure as I prefer extra short shorts on leg days.
BEST COMPRESSION LAYER-PANTS: VIRUS
These got the top award for a number of reasons. Firstly, they last a long time. Most compression layers wear down after a few months of wear. (DO NOT TUMBLE DRY!) These are made very well and most of their compression pants and shorts feature a drawstring, which is brilliant and helps these babies stay in place on deep squats, lunges, and deadlifts, oh my–sorry to your gym crushes/admirers waiting for you to “Crack Out.” These will last 3-4 times longer than the NIKE, UA, and similar brands…that being said, I have not tried NOBULLs compression layer pants, though I have no reason to venture away from VIRUS, since they are better priced and fit perfectly. Unless NOBULL sends me some to try for free, I’ll be sticking to VIRUS–I have had two pairs last me YEARS now before I finally ordered the pictured pair recently.
BEST SOCKS: NOBULL
Why? They stay in place. Elasticity doesn’t wain after a few washes and hard sessions. They remind me of which foot is which (with a ‘R’ and ‘L’ letter on them–they don’t vocally remind me) and the toe boxes are white or colored differently for the left footed sock as well. If you’re blind in the mornings and you still want to get your day started on the right (and left) foot, this is a good thing. Then you add how snug and complete your foot feels in this sock, it is a cut above the rest. Yes I have tried the Bombas or whatever socks. Besides having a BEE on them, they’re nothing special at all. Certainly, they are not better for training than what NOBULL has going on here. Add to the fact that your rare colored training shoes can have matching socks and you have to put the W in the NOBULL column here–everyone knows the better you match, the heavier you lift.
BEST SUPPLEMENT COMPANY: dotFIT–AND THERE’S NO ONE EVEN CLOSE TO THEM. NO OTHER BRAND IS SAFE FOR THE WHOLE FAMILY, OFFERS FULL LINE OF NSF APPROVED SUPPLEMENTS, AND MUCH MORE–UNRIVALED QUALITY AND EFFICACY.
Top Products: AminoXXL, Active Multivitamin, SuperOmega, WheySmooth, Joint Flex, Pre/Post protein, dotSTICKS, Workout Extreme, and much more to fill in nutritional gaps!
Additional rationale…you are using these products to fill in nutritional gaps. It is crazy to trust untested brands that have no quality control or NSF certification. A MAJORITY OF BRANDS AND SUPPLEMENT PRODUCTS LACK PROPER QUALITY CONTROL AND PRODUCE PRODUCTS FULL OF CONTAMINANTS, LACKING EFFECTIVE/LABEL CLAIM DOSAGES, AND WORSE. Supplements are NOT REGULATED.
As a professional, all natural bodybuilder, I only trust my supplementation to one practitioner grade, NSF approved brand, dotFIT.
I take and pass three or more drug tests and polygraphs tests for banned substances every year as a professional bodybuilder in the WNBF.
I only recommend dotFIT.
BEST WRIST WRAPS/GRIP ASSIST: Versa Grip Pro.
There are many imitators, no other originators…these have had a wrap on the wrap game since before the old school was done being young. Go pro for the extra fabric length on the wraps. Expect to replace these every two years or so, give or take depending on how hard you lift and often you wear them.
Best Lifting Belt (for the $)
There are more expensive and elaborate belts out there–but for less than $60, this belt is hard to beat and this company has been in the game for a long time!
Model 2004 lifting belt:
BEST WEIGHT LOSS PROGRAM: OPTAVIA–for which I am a certified health coach!
MESSAGE ME TO SCHEDULE A FREE CONSULTATION!
ryanbeefit@gmail.com
BEST GYM IN SKAGIT COUNTY: BEEfit–we have the best equipment, best training systems, and an environment that isn’t contaminated by naysayers, haters, improper form and no useless equipment to distract from your GOALS!
Any questions on the recommendations?
Want to learn how to join the BEEfit fitness community?
join today from the online registration via the “JOIN” tab or–
Message Ryan @
ryanbeefit@gmail.com
Current List that Rules Decisions
Stop making excuses.
Raise your standards.
Ditch your loser friends.
Wake up earlier.
Exercise more.
Fix your relationships.
Judge less.
Prepare for greatness.
Set up for success.
Understand that frustration rises before a solution.
Do more.
Be about action.
The Relentless
Such is how things will go,
You won’t really know,
If you’re going the right and proper direction,
So,
At the least,
Know where it is that you are trying to get,
Aim yourself at that object, upon that goal,
Sight set and shit, shoot yourself at the target.
Velocity is just another word for tenacity.
Trigonometry is just a fancy way of saying:
Determination.
By anyone’s estimation
We lose ourselves in the failures,
The ones that get the furthest are those that don’t give in,
The too stubborn to die, too dumb to surrender,
Too crazy to be defeated or deleted by fate and all other forms of
Antagonist.
Youth Nutrition
Please utilize and share the BEEfit dotFIT store link for ideal pre/post protein formula for youth athletes (recommended to get the multivitamin as well–1 x day active MMV if they can swallow tablet, children’s chewable if not). It is highly recommended to utilize these nutritional support products that are thoroughly 3rd party tested. (1 and 2 are absolute must haves for a young adult, and getting the whole family on a 1-2 shakes a day and the daily active multivitamin would be recommended. It is a healthy and affordable way to ensure proper nutrient intake. (PRO tip, set recurring order on the multivitamin and other regularly used items to get free shipping and not be without essential nutrient support).
Youth Nutrition
Summary:
To ensure proper nutrition, we follow the following calculations for food and water intake. In addition to a healthy diet, we strongly recommend the active daily multivitamin (or children’s chewable if unable to swallow a tablet) and first string protein powder for pre and post workout fueling.
Daily nutritional goals =
Protein @ 1 gram for every pound of body weight
Carbohydrates @ 3-5 gram for every pound of body weight (higher depending on Energy needs for activity or recovery from strenuous activity)
Fats @ less than 1 g per every pound of bodyweight
Hydration: 1 ounce of water per pound of body weight (Limit/eliminate soda).
On youth sports…
Sport’s season! Practice! Two- A – DAYS!! Man I loved the start of a new season. I loved the training and conditioning too. Parents and Coaches! Let’s set our kids up for success and the least amount of suffering possible. How? Performance, repair and nutrient “insurance”. Our repair and insurance is aided by our pre and post training Protein Powder formula (First String, Pre/post, WheySmooth, or BestPlant–ask me if you have questions).
For those about to start doing 2 a days (or just start a new training program), the ones who do this, will arrive to practice ready to work. The others will drag their feet into the gym/field with sore achy muscles.
One way, you are building off of your hard work, the other you are more susceptible to injury and/or lower performance output.
Many need to earn that position they want. Get an edge! 3rd party tested and certified for sport, practitioner grade (means it is formulated and works as promised!) Mass retailed supplements (that you find in grocery, warehouse stores, and online etc) are almost always under formulated and in some cases lying about the ingredients and contaminated.
Link👇
Amino Formula
Consuming this powerfully engineered blend of amino acids around workouts triggers muscle repair and supports new muscle growth, less soreness and better recovery. 3rd party tested and NSF Certified for Sport!
First String for youth (pre/post most adults)
A high performance nutrition solution to promote greater gains in strength, size and performance. Perfect for athletes of all ages who want a balance of high-quality whey protein, energy-releasing carbohydrates and healthy essential fats. 3rd party tested and NSF Certified for Sport!
Active MV
Scientifically formulated with higher amounts of Vitamin C, D, A, E, & Choline to support natural antioxidant and immune responses. Superior absorption of nutrients due to controlled release delivery system. NSF Certified For Sport.
Please read the following pages and afterwards, utilize and share the BEEfit dotFIT store link for ideal pre/post protein formula for youth athletes (recommended to get the multivitamin as well–1 x day active MMV if they can swallow tablet, children’s chewable if not).
It is highly recommended to utilize these nutritional support products that are thoroughly 3rd party tested. (1 and 2 are absolute must haves for a young adult, and getting the WHOLE FAMILY on 1-2 shakes per day and the daily active multivitamin would be recommended. It is a healthy and affordable way to ensure proper nutrient intake. (PRO tip, set recurring order on the multivitamin and other regularly used items to get free shipping and not be without essential nutrient support).
TOP 3 Supplements to order (ASK ME IF YOU HAVE Q’S)
ryanbeefit@gmail.com
- Active Multivitamin
- 1st string, Pre/post, WheySmooth (and BestPlant) (First String is a 2/1 carb to protein mix, Pre/post is the moderate carbohydrate included mix, and WheySmooth is the near no carbohydrate mix–for smoothies)–typically pic one of the first two and maybe whey smooth if making smoothies–can be mixed with the other powders. The PRE/Post is available in bulk sizes and at about 40% savings in the bulk size.
- dotBARS are a great snack or paired with a shake can make for a full meal. (the SuperOmega is highly recommended and very affordable–especially compared to the cost of eating wild fish daily).
(all adults will benefit from the active multivitamin and a protein powder supplement as well even if they are not engaged in a strength training program).
https://bit.ly/3q9wmsQ (link)
**Amino Formula is an option too, as it is good for superfast digestion and protein needs within 15 minutes of training or during bouts of exercise. I tend to recommend adding this into a gatorade of the same flavor or if the protein powders aren’t a good option.
If you have any questions about other supplement options for your youth athlete, please ask/reference the guides provided on the dotFIT website–it is a great source as well. That being said, I should be able to answer any supplement questions for the youngsters and if you have any questions for yourself/family–this is the largest line of practitioner grade and NSF certified supplements. I don’t recommend anything else.
Daily nutritional goals =
Protein @ 1 gram for every pound of body weight
Carbohydrates @ 3-5 gram for every pound of body weight (higher depending on Energy needs for activity or recovery from strenuous activity)
Fats @ less than 1 g per every pound of bodyweight
Hydration: 1 ounce of water per pound of body weight (Limit/eliminate soda).
Let me know if you have any questions… Our goal with the food we eat is to provide the proper nutrients for recovery from activity and energy for continued activity. These are some key habits to continually build upon.
First off is hydration. An individual should consume ½ to one ounce of water for every pound of body weight. This amounts to about a gallon (128 ounces) of water for most folks.
Eating every 2-4 hours: and not “snacking” mindlessly between those meals. Establishing steady eating patterns ensures the body has the fuel it needs and is processing it properly. If you’re still feeling hungry after eating: you are either not eating enough, eating foods that are devoid of nutritional value, you are thirsty, or your body is in serious need for better recovery from a load of activity.
A good day will begin and end with protein centric meals. Here’s an example of a 12 hour eating window.
https://program.dotfit.com/mymenudetails.aspx?id=107 (12 hour eating window link)
Dear parents and athletes,
Unfortunately, proper nutrition is often neglected by younger athletes for many reasons including a wide range of generally less-healthy but extremely flavorful (and often addicting) foods or fluids currently available virtually everywhere. Slight improvements in nutrition including filling unavoidable nutrition gaps left by typical food choices, student athletes can dramatically improve their performance on the field and most importantly, in the classroom. Making sure the body has what it needs nutritionally during development years can maximize a growing child’s potential both intellectually and physically.
Carbohydrates
- Bread, pasta, cereal, bagels, rice, tortillas, grains, fruits and veggies are the best energy foods and are the foundation of a good sports diet
- Carbs are the preferred fuel source for muscles, the brain and the nervous system
- You have limited amounts of carbs stored in the body as muscle and liver glycogen and must replenish
them throughout the day
- When you don’t eat enough carbs, your blood sugar drops which results in “hitting the wall” – fatigue, poor performance, lack of focus and mental errors.
- Natural sugars from fruits, 100% fruit juice and milk are preferable to added/refined sugars in soda, candy, and other junk foods.
- Carbs should make up about 1/2 of a good sports diet or 3-5 grams per pound of body weight per day.
- Protein
- Protein from chicken, meat, eggs, seafood, soy products, beans, nuts, milk and yogurt support the immune system and build and repair muscles.
- Growing teenage athletes need 0.9-1.0 grams per pound of body weight/day split between meals and immediately before and after training
- Limit unhealthy protein sources such as hot dogs, fried meats, sausage and bacon and avoid these foods before games and workouts since they slow down digestion and can lead to stomach discomfort and low energy.
- Fat
- sauces.
- Do not consume high fat meals or snacks before exercise as they slow digestion, resulting in food sitting in the stomach and causing fatigue, stomach ache, etc.
- Unhealthy saturated and trans fats from butter, whole milk, cheese, cream, lard, fried food, cookies, donuts and other baked goods promote disease and should be saved for an occasional treat.
- Eat the right stuff first to fuel and nourish your body and then enjoy a treat.
- Kat Barefield, MS, RDN, PES, CES, NASM-CPT, ACSM-HFS Registered Dietitian Nutritionist & Wellness Coach Email: kat@dotFIT.com
- Good sources of healthy fats include plant oils, avocado, nuts, and seafood.
- Most get what they need from their protein sources (milk, meats, seafood) and dressings, spreads, and
Sports Nutrition Summary
Calcium-rich foods
- Milk, yogurt, cheese, soy milk, calcium enriched orange juice, broccoli, kale and other leafy greens provide calcium and Vitamin D to maximize growth, development and strong bones.
- Athletes should consume 2-4 low-fat servings/day.
- Meal Timing
- A high carbohydrate meal with a small portion of lean protein will digest easier than a fatty or high protein meal.
- Timing varies with intensity of exercise and personal tolerance so trial and error are required to determine ideal timing for each athlete.
- Guidelines:
- ➢ Large meal – 4-6 hours before
- ➢ Lighter but full meal – 2-3 hours before➢ Snack – 30min – 1 hour before
- For early morning training or games:
- ➢ Large carbohydrate rich meal the night before
- e.g. spaghetti dinner, chicken and mashed potatoes, rice and steak
- ➢ Consume only the pre-workout snack before a training or game
- e.g. a bagel with peanut butter and fruit juice, a fruit smoothie, or a meal replacement drink
- The goal is to have your muscles fueled up and your stomach empty BEFORE games and workouts.
- AFTER games and workouts the goal is to replenish muscle fuel (glycogen) with carbs and supply the building blocks for recovery and growth with protein.
- ➢ Immediately after exercise consume a protein and carb shake e.g. FirstString
- ➢ Have a regular meal 1 hour after exercise
- e.g. Subway turkey sandwich and milk, pasta and meat sauce, chicken and rice, etc.
- ➢ Eat every 3-4 hours if possible
- ➢ Also see Meal Timing including for Tournament Play on your supplement program
- The rebuild and recover window remains open 60 minutes after exercise. This is when muscles are highly sensitive to nutrient uptake.
- Research shows liquid formulas containing arbs and protein enhance glycogen resynthesis, decrease muscle breakdown, speed recovery and help immune function.
Sports Nutrition Summary
Eating to Gain Weight AND Maximize Athletic Performance
• Total daily calorie intake should be moderately above current expenditure.
➢ If weight gain does not occur at approximately 1⁄2-1LB per week (the higher end for growing athletes), you may add roughly 100 to 250 calories to your daily total (based on body size) consisting of equal amounts of carbohydrates and protein and moderate fat.
e.g. 20 g protein, 20 g carbohydrate, 10 g fat equaling 250 calories. If preferred, use your shakes or snacks to supply extra calories.
- Following the addition of extra calories if after one week weight gain does not occur, repeat the above process.
- In some cases, rapid weight gain may offset specific performance parameters. Therefore, if body fat or overall weight increases undesirably, slightly reduce daily caloric intake or add a preferred form of aerobic exercise until you achieve your desired weight trend.
- In adults, some form of resistance training is needed to create a physiological environment conducive to depositing the extra nutrition into muscle as opposed to fat storage.
- Tips for Losing Weight
- Fuel muscle with wholesome carbohydrates. Carbs are not fattening unless you eat excessive amounts but keep protein slightly higher (1-1.3gms/LB) during weight loss
- Limit fatty foods from butter, oil, mayo, dressing, chips,
- French fries. Fat contains twice as many calories as carbs and protein and fatty foods are easy to overeat.
- Don’t lose weight too quickly or you can hurt your performance. Realistic weight loss for females are 1⁄2to 1 lb per week and for males 1-2 lbs per week.
- Keep a food journal to build awareness about food choices and become portion savvy
- Consult a Registered Dietitian Nutritionist
- Fluid and Hydration
- Thirst indicates dehydration and the goals of every athlete are to prevent dehydration and drink enough fluids to prevent thirst.
- As little as 3% dehydration impairs performance.
- Symptoms of dehydration: dark urine, a small volume of urine, elevated heart rate and headache.
Sports Nutrition Summary
- Symptoms of dehydration: dark urine, a small volume of urine, elevated heart rate and headache.Guidelines:
- ➢ 15 min pre-exercise drink 8 – 16 ounces
- ➢ Every 15 min during drink 6 – 12 ounces
- ➢ Every 15 min during drink 6 – 12 ounces
- ➢ After exercise drink 16 oz for every lb lost and until urine is pale➢ Throughout the day drink enough to urinate every 2 – 4 hours
- Drink water if exercising less than 60 minutes and if you’ve had a pre-game/workout snack/meal.
- Have water + carbs if exercising more than 60 minutes.
- Sports drinks with 5-8% carbs; 50-80 cals/8oz are ideal such as Gatorade and Powerade.
- Fruit juice, soda, and other concentrated beverages do not empty from the stomach as rapidly and can
- cause stomach upset.
- Energy drinks can cause nervousness, jitters, elevated heart rate, an upset stomach and insomnia.
- You may need to add salt to your diet if:
- ➢ You’re a heavy sweater
- ➢ It’s humid
- ➢ You’re playing or exercising multiple times a day➢ You crave salt
- Supplements
- BEEfit is partnered with dotFIT because they are the most recommended dietary supplement line by practitioners throughout the sport and fitness channels, and:
- #1 selling and most trusted supplement line in health clubs – sold by professionals only and not available in consumer channels
- Largest line of 3rd party tested dietary supplements including NSF Certified for Sport (NSFCS)
- Young athlete supplement programs designed by age and goal (see available programs and
- descriptions)
- An Elite Member Account with exclusive discounts is available for all WHS participants and parents and access to a Registered Dietitian Nutritionist: Contact kat@dotFIT.com
- Final Points
- You can’t out-train poor nutrition
- Proper nutrition can make a good athlete great and a great athlete even better!
Optimal dotFITTM Performance Meal Plan
Menu plan and eating instructions
Below is a sample Performance & Muscle Building Menu and eating instructions for a growing active athlete weighing approximately 175-185 LBS. You may get complete sets of personalized plans from the dotFIT Me Program.
Arrange your meals around your activities
Although the meals appear in a breakfast, lunch and dinner fashion (meal numbers have no relevance to eating positions), you must arrange the meals around your training session(s) as marked on the menu above the meals. Space your meals no more than 3-4 hours apart. Other than your pre-event meal and pre- and post- snacks, you may eat the remaining meals in any order that fits your lifestyle or venue.
Early morning training
If you train soon after rising and have no time for complete digestion of a large meal, make sure you consume your pre-training meal (or something very similar) as your final meal of the day, as late as possible, and consume only the pre-workout snack before your early morning workout.
Pre and post training feedings
The pre/post feedings or snacks are usually shown in a liquid form, but you may substitute basedon preference, venue and/or convenience, any of the appropriate dotFITTM foods. In other words,you may choose a bar as the pre-workout portion and a shake post-workout or vice-versa.
Eating to Gain Weight AND Maximize Athletic Performance
Total daily calorie intake should be moderately above current expenditure. If weight gain does not occur at approximately 1⁄2-1LB per week (the higher end for growing athletes), you may add roughly 100 to 250 calories to your daily total (based on body size) consisting of equal amounts of carbohydrates and protein and moderate fat. For example, 20 g protein, 20 g carbohydrate, 10 g fat equaling 250 calories. If preferred, use your shakes or snacks to supply extra calories. Following the addition of extra calories if after one week weight gain does not occur, repeat the above process.
In some cases rapid weight gain may offset specific performance parameters. Therefore, if body fat or overall weight increases undesirably, slightly reduce daily caloric intake or add a preferred form of aerobic exercise until you achieve your desired weight trend.
In adults, some form of resistance training is needed to create a physiological environment conducive to depositing the extra nutrition into muscle as opposed to fat storage.
Table 1: Sample Performance Diet Plan (actual calories will be based on size and goal)
Performance Menu – 4000 Calories
Meal 1 – Morning Snack Eat this meal as soon as you wake up.3 Eggs (scrambled)
2 pieces Wheat toast
1 pat Butter
11/2 cup (12 oz) Orange Juice
Total:
Percent of Calories:
Meal 2 – Pre Training Meal: low-fat/high carb meal including lean meat and starch Eat this meal 2 1⁄2 to 3 hours before workouts or competition.
1 Chicken Teriyaki Bowl 1 bottle (20 oz) Gatorade
1 medium Banana
1 each dotFIT ActiveMVTM Multivitamin
Total:
Percent of Calories:
Meal 3 – Pre Training Snack (dotFIT FirstString, Any Recipe) Eat this snack 10 to 40 minutes before workouts to maximize energy stores.
2 scoops dotFIT FirstStringTM1 cup Frozen Mixed Berries Crushed Ice
Total:
Percent of Calories:
Meal 4 – Post Training Snack (dotFIT FirstString, Any Recipe) Eat or drink this snack immediately after
workouts to refill energy stores and enhance recovery.
2 scoops dotFIT FirstString
1 cup (8 oz) Whole Milk
Total:
Meal 6 – Starch/Grain with Meat, Veggies & Fruit Eat this typical dinner within 3-4 hours of previous meal
6 ounces New York Steak, Lean, Broiled
1 large (10.5 0z) Baked Potato
1 tbsp Light Sour Cream
1 cup Green Beans, Boiled, Drained
1 cup Fresh sliced Strawberries & 1 each dotFIT ActiveMVTM MultivitaminTotal
Percent of Calories
Pro Carb (g) (g)
19 2
5 24
– –
– 41
24 66
17% 48%
Pro Carb (g) (g)
26 106 – 14
1 27
– –
27 147
TOP 3 Supplements to order
- Active Multivitamin
- 1st string, Pre/post, WheySmooth (2/1 carb to protein mix, Moderate carbohydrate included mix, and near no carbohydrate mix–for smoothies)–typically pic one of the first two and maybe wheysmooth if making smoothies–can be mixed with the other powders.
- dotBARS are a great snack or paired with a shake can make for a full meal.
https://bit.ly/3q9wmsQ (link)
**AminoXXL is an option too, as it is good for superfast digestion and protein needs within 15 minutes of training or during bouts of exercise. I tend to recommend adding this into a gatorade of the same flavor or only if the protein powders aren’t a good option.
If you have any questions about other supplement options for your youth athlete, please ask/reference the guides provided on the dotFIT website–it is a great source as well. That being said, I should be able to answer any supplement questions for the youngsters and if you have any questions for yourself/family–this is the largest line of practitioner grade and NSF certified supplements. I don’t recommend anything else.
Daily nutritional goals =
Protein @ 1 gram for every pound of body weight
Carbohydrates @ 3-5 gram for every pound of body weight (higher depending on Energy needs for activity or recovery from strenuous activity)
Fats @ less than 1 g per every pound of bodyweight
Hydration: 1 ounce of water per pound of body weight (Limit/eliminate soda).
Let me know if you have any questions… Our goal with the food we eat is to provide the proper nutrients for recovery from activity and energy for continued activity. These are some key habits to continually build upon.
First off is hydration. An individual should consume ½ to one ounce of water for every pound of body weight. This amounts to about a gallon (128 ounces) of water for most folks.
Eating every 2-4 hours: and not “snacking” mindlessly between those meals. Establishing steady eating patterns ensures the body has the fuel it needs and is processing it properly. If you’re still feeling hungry after eating: you are either not eating enough, eating foods that are devoid of nutritional value, you are thirsty, or your body is in serious need for better recovery from a load of activity.
A good day will begin and end with protein centric meals. Here’s an example of a 12 hour eating window.
https://program.dotfit.com/mymenudetails.aspx?id=107 (12 hour eating window link)
Dear parents and athletes,
Unfortunately, proper nutrition is often neglected by younger athletes for many reasons including a wide range of generally less-healthy but extremely flavorful (and often addicting) foods or fluids currently available virtually everywhere. Slight improvements in nutrition including filling unavoidable nutrition gaps left by typical food choices, student athletes can dramatically improve their performance on the field and most importantly, in the classroom. Making sure the body has what it needs nutritionally during development years can maximize a growing child’s potential both intellectually and physically.
Carbohydrates
- Bread, pasta, cereal, bagels, rice, tortillas, grains, fruits and veggies are the best energy foods and are the foundation of a good sports diet
- Carbs are the preferred fuel source for muscles, the brain and the nervous system
- You have limited amounts of carbs stored in the body as muscle and liver glycogen and must replenish
them throughout the day
- When you don’t eat enough carbs, your blood sugar drops which results in “hitting the wall” – fatigue, poor performance, lack of focus and mental errors.
- Natural sugars from fruits, 100% fruit juice and milk are preferable to added/refined sugars in soda, candy, and other junk foods.
- Carbs should make up about 1/2 of a good sports diet or 3-5 grams per pound of body weight per day.
- Protein
- Protein from chicken, meat, eggs, seafood, soy products, beans, nuts, milk and yogurt support the immune system and build and repair muscles.
- Growing teenage athletes need 0.9-1.0 grams per pound of body weight/day split between meals and immediately before and after training
- Limit unhealthy protein sources such as hot dogs, fried meats, sausage and bacon and avoid these foods before games and workouts since they slow down digestion and can lead to stomach discomfort and low energy.
- Fat
- sauces.
- Do not consume high fat meals or snacks before exercise as they slow digestion, resulting in food sitting in the stomach and causing fatigue, stomach ache, etc.
- Unhealthy saturated and trans fats from butter, whole milk, cheese, cream, lard, fried food, cookies, donuts and other baked goods promote disease and should be saved for an occasional treat.
- Eat the right stuff first to fuel and nourish your body and then enjoy a treat.
- Kat Barefield, MS, RDN, PES, CES, NASM-CPT, ACSM-HFS Registered Dietitian Nutritionist & Wellness Coach Email: kat@dotFIT.com
- Good sources of healthy fats include plant oils, avocado, nuts, and seafood.
- Most get what they need from their protein sources (milk, meats, seafood) and dressings, spreads, and
Sports Nutrition Summary
Calcium-rich foods
- Milk, yogurt, cheese, soy milk, calcium enriched orange juice, broccoli, kale and other leafy greens provide calcium and Vitamin D to maximize growth, development and strong bones.
- Athletes should consume 2-4 low-fat servings/day.
- Meal Timing
- A high carbohydrate meal with a small portion of lean protein will digest easier than a fatty or high protein meal.
- Timing varies with intensity of exercise and personal tolerance so trial and error are required to determine ideal timing for each athlete.
- Guidelines:
- ➢ Large meal – 4-6 hours before
- ➢ Lighter but full meal – 2-3 hours before➢ Snack – 30min – 1 hour before
- For early morning training or games:
- ➢ Large carbohydrate rich meal the night before
- e.g. spaghetti dinner, chicken and mashed potatoes, rice and steak
- ➢ Consume only the pre-workout snack before a training or game
- e.g. a bagel with peanut butter and fruit juice, a fruit smoothie, or a meal replacement drink
- The goal is to have your muscles fueled up and your stomach empty BEFORE games and workouts.
- AFTER games and workouts the goal is to replenish muscle fuel (glycogen) with carbs and supply the building blocks for recovery and growth with protein.
- ➢ Immediately after exercise consume a protein and carb shake e.g. FirstString
- ➢ Have a regular meal 1 hour after exercise
- e.g. Subway turkey sandwich and milk, pasta and meat sauce, chicken and rice, etc.
- ➢ Eat every 3-4 hours if possible
- ➢ Also see Meal Timing including for Tournament Play on your supplement program
- The rebuild and recover window remains open 60 minutes after exercise. This is when muscles are highly sensitive to nutrient uptake.
- Research shows liquid formulas containing arbs and protein enhance glycogen resynthesis, decrease muscle breakdown, speed recovery and help immune function.
Sports Nutrition Summary
Eating to Gain Weight AND Maximize Athletic Performance
• Total daily calorie intake should be moderately above current expenditure.
➢ If weight gain does not occur at approximately 1⁄2-1LB per week (the higher end for growing athletes), you may add roughly 100 to 250 calories to your daily total (based on body size) consisting of equal amounts of carbohydrates and protein and moderate fat.
e.g. 20 g protein, 20 g carbohydrate, 10 g fat equaling 250 calories. If preferred, use your shakes or snacks to supply extra calories.
- Following the addition of extra calories if after one week weight gain does not occur, repeat the above process.
- In some cases, rapid weight gain may offset specific performance parameters. Therefore, if body fat or overall weight increases undesirably, slightly reduce daily caloric intake or add a preferred form of aerobic exercise until you achieve your desired weight trend.
- In adults, some form of resistance training is needed to create a physiological environment conducive to depositing the extra nutrition into muscle as opposed to fat storage.
- Tips for Losing Weight
- Fuel muscle with wholesome carbohydrates. Carbs are not fattening unless you eat excessive amounts but keep protein slightly higher (1-1.3gms/LB) during weight loss
- Limit fatty foods from butter, oil, mayo, dressing, chips,
- French fries. Fat contains twice as many calories as carbs and protein and fatty foods are easy to overeat.
- Don’t lose weight too quickly or you can hurt your performance. Realistic weight loss for females are 1⁄2to 1 lb per week and for males 1-2 lbs per week.
- Keep a food journal to build awareness about food choices and become portion savvy
- Consult a Registered Dietitian Nutritionist
- Fluid and Hydration
- Thirst indicates dehydration and the goals of every athlete are to prevent dehydration and drink enough fluids to prevent thirst.
- As little as 3% dehydration impairs performance.
- Symptoms of dehydration: dark urine, a small volume of urine, elevated heart rate and headache.
Sports Nutrition Summary
- Symptoms of dehydration: dark urine, a small volume of urine, elevated heart rate and headache.Guidelines:
- ➢ 15 min pre-exercise drink 8 – 16 ounces
- ➢ Every 15 min during drink 6 – 12 ounces
- ➢ Every 15 min during drink 6 – 12 ounces
- ➢ After exercise drink 16 oz for every lb lost and until urine is pale➢ Throughout the day drink enough to urinate every 2 – 4 hours
- Drink water if exercising less than 60 minutes and if you’ve had a pre-game/workout snack/meal.
- Have water + carbs if exercising more than 60 minutes.
- Sports drinks with 5-8% carbs; 50-80 cals/8oz are ideal such as Gatorade and Powerade.
- Fruit juice, soda, and other concentrated beverages do not empty from the stomach as rapidly and can
- cause stomach upset.
- Energy drinks can cause nervousness, jitters, elevated heart rate, an upset stomach and insomnia.
- You may need to add salt to your diet if:
- ➢ You’re a heavy sweater
- ➢ It’s humid
- ➢ You’re playing or exercising multiple times a day➢ You crave salt
- Supplements
- BEEfit is partnered with dotFIT because they are the most recommended dietary supplement line by practitioners throughout the sport and fitness channels, and:
- #1 selling and most trusted supplement line in health clubs – sold by professionals only and not available in consumer channels
- Largest line of 3rd party tested dietary supplements including NSF Certified for Sport (NSFCS)
- Young athlete supplement programs designed by age and goal (see available programs and
- descriptions)
- An Elite Member Account with exclusive discounts is available for all WHS participants and parents and access to a Registered Dietitian Nutritionist: Contact kat@dotFIT.com
- Final Points
- You can’t out-train poor nutrition
- Proper nutrition can make a good athlete great and a great athlete even better!
Optimal dotFITTM Performance Meal Plan
Menu plan and eating instructions
Below is a sample Performance & Muscle Building Menu and eating instructions for a growing active athlete weighing approximately 175-185 LBS. You may get complete sets of personalized plans from the dotFIT Me Program.
Arrange your meals around your activities
Although the meals appear in a breakfast, lunch and dinner fashion (meal numbers have no relevance to eating positions), you must arrange the meals around your training session(s) as marked on the menu above the meals. Space your meals no more than 3-4 hours apart. Other than your pre-event meal and pre- and post- snacks, you may eat the remaining meals in any order that fits your lifestyle or venue.
Early morning training
If you train soon after rising and have no time for complete digestion of a large meal, make sure you consume your pre-training meal (or something very similar) as your final meal of the day, as late as possible, and consume only the pre-workout snack before your early morning workout.
Pre and post training feedings
The pre/post feedings or snacks are usually shown in a liquid form, but you may substitute basedon preference, venue and/or convenience, any of the appropriate dotFITTM foods. In other words,you may choose a bar as the pre-workout portion and a shake post-workout or vice-versa.
Eating to Gain Weight AND Maximize Athletic Performance
Total daily calorie intake should be moderately above current expenditure. If weight gain does not occur at approximately 1⁄2-1LB per week (the higher end for growing athletes), you may add roughly 100 to 250 calories to your daily total (based on body size) consisting of equal amounts of carbohydrates and protein and moderate fat. For example, 20 g protein, 20 g carbohydrate, 10 g fat equaling 250 calories. If preferred, use your shakes or snacks to supply extra calories. Following the addition of extra calories if after one week weight gain does not occur, repeat the above process.
In some cases rapid weight gain may offset specific performance parameters. Therefore, if body fat or overall weight increases undesirably, slightly reduce daily caloric intake or add a preferred form of aerobic exercise until you achieve your desired weight trend.
In adults, some form of resistance training is needed to create a physiological environment conducive to depositing the extra nutrition into muscle as opposed to fat storage.
Example day of eating below:
Table 1: Sample Performance Diet Plan (actual calories will be based on size and goal)
Performance Menu – 4000 Calories
Meal 1 – Morning Snack Eat this meal as soon as you wake up.3 Eggs (scrambled)
2 pieces Wheat toast
1 pat Butter
11/2 cup (12 oz) Orange Juice
Total:
Percent of Calories:
Meal 2 – Pre Training Meal: low-fat/high carb meal including lean meat and starch Eat this meal 2 1⁄2 to 3 hours before workouts or competition.
1 Chicken Teriyaki Bowl 1 bottle (20 oz) Gatorade
1 medium Banana
1 each dotFIT ActiveMVTM Multivitamin
Total:
Percent of Calories:
Meal 3 – Pre Training Snack (dotFIT FirstString, Any Recipe) Eat this snack 10 to 40 minutes before workouts to maximize energy stores.
2 scoops dotFIT FirstStringTM1 cup Frozen Mixed Berries Crushed Ice
Total:
Percent of Calories:
Meal 4 – Post Training Snack (dotFIT FirstString, Any Recipe) Eat or drink this snack immediately after
workouts to refill energy stores and enhance recovery.
2 scoops dotFIT FirstString
1 cup (8 oz) Whole Milk
Total:
Meal 6 – Starch/Grain with Meat, Veggies & Fruit Eat this typical dinner within 3-4 hours of previous meal
6 ounces New York Steak, Lean, Broiled
1 large (10.5 0z) Baked Potato
1 tbsp Light Sour Cream
1 cup Green Beans, Boiled, Drained
1 cup Fresh sliced Strawberries & 1 each dotFIT ActiveMVTM MultivitaminTotal
Percent of Calories
Pro Carb (g) (g)
19 2
5 24
– –
– 41
24 66
17% 48%
Pro Carb (g) (g)
26 106 – 14
1 27
– –
27 147
OVER 50? Eat more PROTEIN!
Our needs for dietary protein intake grow as we age. By age 70 you need to be consuming at least 1 gram of protein for every pound of bodyweight. Why? Just read this quick medical abstract…
Abstract
“Body composition changes as people get older. One of the noteworthy alterations is the reduction in total body protein. A decrease in skeletal muscle is the most noticeable manifestation of this change but there is also a reduction in other physiologic proteins such as organ tissue, blood components, and immune bodies as well as declines in total body potassium and water. This contributes to impaired wound healing, loss of skin elasticity, and an inability to fight infection. The recommended dietary allowance (RDA) for adults for protein is 0.8 grams of protein per kilogram of body weight. Protein tissue accounts for 30% of whole-body protein turnover but that rate declines to 20% or less by age 70. The result of this phenomenon is that older adults require more protein/kilogram body weight than do younger adults. Recently, it has become clear that the requirement for exogenous protein is at least 1.0 gram/kilogram body weight. Adequate dietary intake of protein may be more difficult for older adults to obtain. Dietary animal protein is the primary source of high biological value protein, iron, vitamin B(12), folic acid, biotin and other essential nutrients. In fact, egg protein is the standard against which all other proteins are compared. Compared to other high-quality protein sources like meat, poultry and seafood, eggs are the least expensive. The importance of dietary protein cannot be underestimated in the diets of older adults; inadequate protein intake contributes to a decrease in reserve capacity, increased skin fragility, decreased immune function, poorer healing, and longer recuperation from illness.”
The benefits of a high protein diet then would be to offset the effects of aging. Noting the importance of the amino acid Leucine that is in varying states of bioavailability in different proteins, I recommend supplementation with NSF certified AminoXXL and Wheysmooth from dotFIT. Along those lines of nutrient support for known deficiencies, I encourage the use of a high quality daily multivitamin and mineral complex. The OVER50 is best for most folks in the over 50 years of age demographic (exceptions being 6 days/week athletes).
Planning, or rather, pattering out your nutrient intake involves examining your current eating patterns and making necessary adjustments that lead to better, sustainable habits of health that progress you towards your goals. Here are some keys:
Eating window:
When you eat, how much you eat, how long until you eat again?
It is best to eat within 12 hour eating windows. For example, if your first meal is at 7am, try to make your last meal at 7 pm. It is certainly ok to go longer than 12 hours without eating as long as you are consuming water, but the body seems to respond well to 12 hours away from food.
Once you are eating, you are going to want to fill your plate with protein rich, nutrient dense foods for the most parts. The leaner the protein, the better. Your goal is to get in at least 1 gram of protein for every pound of body weight. It would be better to aim for 1.2 grams/pound though. IE–200 pound person x 1.2 = 240 grams Protein per day 200 grams carbs 60-80 grams fat/day.
Equation for maintenance/fat loss:
1.2-1.5 g/p/pound=
1 g Carbs or less per pound=
bodyweight x 12 calories x 30 percent=
It is a simple and highly effective method to set a reasonable macronutrient range when you are looking to get the proper nutrients for muscle retention/promotion, but not put on excess body fat.
It would be ideal to divide your protein and other macros evenly throughout the day on non-training days. On training days it would be most ideal to keep the meals right before and right after training to a little higher in carbohydrates and lower in fats if possible.
Once you know your daily needs for your food and eat your first meal, plan to eat your next meal in 2-4 hours at the most–with every 3 hours being rather ideal.
Key protein sources: Lean beef (best if grass fed), Chicken/turkey Breast (ground is fine), Fish, Eggs–cage free preferred (though egg whites have zero fat, they’re also not filling, so have some yolk or mix in additional protein sources), Protein powder (Wheysmooth, and/or pre/post–the pre/post mix has carbohydrates in it already), AminoXXL powder. The supplements are best right before, during, and after training sessions, and before bed. They can certainly be utilized at other eating windows though if other food sources are not an option.
Key Carbohydrate sources: Yams, Sweet Potatoes, Squash, Quinoa, jasmine rice, oats (especially if fermented–see me for recipe), whole grain bread (max one per day of bread–like Dave’s Killer Bread)…brown rice has been known to cause distention/digestion issues for some and is only marginally lower on the glycemic index compared to jasmine rice. I add turmeric powder to my rice. I also ferment my oats and have a guide for doing such.
Additionally: If it is from a green leafy vegetable or cauliflower, it doesn’t count against you and is a clean carb when you are not in a fasted state. Slow and fast release carbs will determine how you choose your carbs from there. (Reference glycemic index–lower the score is better later in the day/slower the release of energy).
Fruits are good, especially berries, kiwi, and bananas–but watch the serving sizes. Fruits are best around your workout time (hour before, within hour after) fruits like apples and bananas would be a good idea. Due to their high sugar contents however, we’ll watch the timing of our fruit intake or steer towards low sugar fruits like blueberries and strawberries. If fasting, some fruits in the first 1-2 meals out of the fast would be nice.
Key Fat Sources: Fat satisfies hunger, aids in brain and muscle function. So we need it. Get it from good sources like coconut, nuts and seeds, avocado, Olive Oil, small few ounces of dark chocolate, natural nut spreads, and in the protein sources you consume like salmon, grass fed beef, eggs, peanut butter, and yes even a little bacon. It is all about portions.
Key supplement list:
OVER 50 Active Multivitamin
SuperOmega
AminoXXL
Wheysmooth
Possible additional supplements of benefit:
Vitamin D3–if you live in the PNW or other dreary, sun deprived location.
SuperCalcium–if you don’t consume dairy.
JointFlex–If you have rickety joints, tendons, etcetera. Or just want your hair and skin to look better.
dotBARs–for snacks/desserts or to pair with a protein shake to make a full meal.
Probiotics–stomach health
Digestive aid–self explanatory…but it helps you break down your food more efficiently.
BEEfit dotFIT link:
-Set up an account upon check out and select auto shipping every 60 days for your OVER 50 multivitamin, SuperOmega, and AminoXXL. Set the WheySmooth on 30 days–since we expect you to use that 1-2/day on average.
Calories In, Calories Out (CICO)
There’s no escaping the fact that if you’re wearing it, you ate it.
That’s right, the muscle and fat didn’t magically wrap itself upon you overnight.
The law of thermodynamics rules our bodies.
The keys to understanding how this applies to our ENERGY needs are based on understanding how it relates to your GOAL.
Your GOAL is dependent on your WHY.
Your WHY is what is motivating you to seek change.
Once you have locked on to your motivating factor(s) and encased it in your WHY,
Your GOAL has its fuel.
Your WHY must be reinforced constantly and consistently–this is the discipline aspect.
If your WHY is weak, your discipline will slip and you will habituate back to the states of being that brought you to the conditions you seek to depart.
Take a moment now and articulate your WHY(s) and set your goal.
IE, My Why is to get as strong and healthy as I can to offset my old age and injuries so I can lead a healthy and active life up until my death at an old age with no, or minimal loss of physical and mental ability. My goal is to continue to add muscle and strength across the musculoskeletal system in an effort to enrich my athleticism, lifespan, and my aesthetics.
How much ENERGY (how many calories) do you need?
This depends on if you are trying to lose fat, gain muscle, put on size, or generally trim down.
Begin by using a trustworthy calorie calculator: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304
At BEEfit, we work with you to establish your daily caloric needs and define them according to your macronutrient needs.
This is known as Does It Fit Your Macros, of DIFYM.
This is a good way of establishing the proper portions of the types of foods you should consume to be in congruence with your goal.
From there, it is important to set realistic expectations on the types of foods you will consume and to identify issues of timing and portion control that fly in the face of science/reason/the very laws of thermodynamics.
In other words,
We can’t outrun a bad diet.
Things that impact recovery:
Sleep. (6-9 hours for most of us).
Hydration. (1 ounce per pound of bodyweight/daily)
Tension/stress. (It’s not good for you, avoid, haha).
Diet. (Eat within your macros, be consistent, avoid overeating and once you start your eating window-eat every 2.5-4 hours without snacking between meals).
-On average you must consume 1 gram of protein for every pound of bodyweight/daily! Average meaning this could be greater/lesser for some individuals–ie, as we age, we require higher amounts of protein per pound.
The more you control and attend to these four aspects (Sleep, hydration, stress, diet), the greater your success.
Moral of the story? Don’t be a psycho and delude yourself into thinking you can escape the rules of CICO.
KEYS
-Know your ENERGY needs. How many calories/day are needed to maintain? From there we have an idea of how much more or less you need in order to be in a surplus (grow) or a deficit (get smaller).
-Consistency
Eat regularly–not constantly.
Eat your fill each eating window–EVERY 2-4 hours without snacking in between meals. HUNGRY between meals? Get 0 calorie liquids in! IE, WATER!
Eat lean and green meals as often as possible. (If you can get 2+/ day within your macro goals, you are likely going to be going towards your desired goals).
Improve your 4 aspects (Sleep, hydration, stress, diet)–they are all HABITS!
-Other Consistencies of Fitness
Regular strength exercise (2 or more times per week, up to 6 times per week)
Cardio/aerobic activity daily (Three 10 minute walks throughout the day is great, but we’ll take 30 or more anyway you can get them).
Mobility–Range of motion is part of strength training too!
Proper supplementation: Fill in nutritional gaps with the right support. Pretty much everyone should be on a daily multivitamin. Most of us will benefit from some protein supplementation–there’s many formulas for each goal. I only take and recommend NSF approved supplements. I get all my stuff from one research and development brand, dotFIT https://bit.ly/3q9wmsQ
I utilize one brand for multiple reasons. Above all is the fact that this is the most thoroughly tested line of supplements available. I can trust their product claims, efficacy, and purity as I continue to pursue a drug and PED free physique for myself and my clients. With over 50% of the mass market supplements being full of banned substances, fillers, and other undesirables, this is an important matter to mind. By having a single source for supplementation with a thoroughly third party tested lineup, you can know you are getting the nutrient support your body needs and deserves.
Putting all these aspects into one smooth process is what fitness is to us at BEEfit. As creatures of HABIT, we see it as our goal to habituate into the modes of life that best aid our progress. If you are ready to objectively identify areas of needed improvement, let’s BEEfit. If you are ready to move better, feel better, live longer and more able lives, let’s BEEfit. If you are ready to celebrate the one vessel you have for life–YOUR BODY, let’s BEEfit! It’s never too late, it’s never too early–FITNESS IS A JOURNEY not a DESTINATION!
Kickball Tournament!
This is a first time event. We plan on using the softball field at Hillcrest park for the tournament. (additional fields will be located if needed).
-Each team will need at least 10 players.
-Intramural rules apply, at least 3 females on the playing field at all times (can use youths aged 14 and below to sub in place of female players).
-Standard kickball rules. (https://kickball.com/rules/)
-Double elimination.
-$100 entry fee per team
-team colors will be chosen from list (teams in charge of wearing matching color T’s)–choice goes to teams in order of paid registry.
-email ryanbeefit@gmail.com when you have you 10+ person team ready and you’ll receive the payment link.
-$ payout to first place team.
-Pre and post tourney eats TBD. (BYOB&F during the day).
-Seeking Food and beverage sponsors
ryanbeefit@gmail.com
Venmo @Ryan-Bee-5