One of the reasons Ryan started BEEfit was so that his mother had a good place to train and so that he could work with her to develop a resistance training program that she could utilize to  stimulate every muscle group, increase her mobility, continually progress strength, improve balance, promote stamina, and simply extend her playspan so she could continue to do the things she enjoys without limitation. This “Retired and Inspired” program began over 5 years ago and today Ryan’s mom is stronger and moving better than she used to! Getting older doesn’t and shouldn’t equate to LESS CAPABLE! Resistance training can turn back the clock!

Resistance training is great for every age, every body, and it is nearly never too late to start. The older we get though, the harder it seems to be to start new things or to take on new challenges. 

BEEfit promotes resistance exercise for all and our latest program is for the older demographic. All BEEfit gym members aged 70 years or more get two free small group training classes per month (often offered as an “Retired and Inspired” exclusive class). All BEEfit members 70 and older will also receive their choice of a training program: app and video, paper and video links, or just a paper version of a desirable training program. We try our best to make these templates as simple and straightforward as possible without leaving out pertinent details. 

Goals of your resistance training program: 

Extend life/ playspan! How? 

-Improve movement patterns, 

-increase strength, 

-improve lean tissue promotion/retention (muscles–which we rapidly lose without resistance -training and dietary support), 

-promote neuroplasticity, 

-improve balance via regular resistance training.

Promote longevity based nutrition systems based on adequate protein intake, hydration, and key micronutrient sourcing. 

Personalized Resistance program based on

Training 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.

progressive overload principles:

Progressive increase in work capacity producing measurable and visible results (more reps/weight moved more effectively). When added to the neurological benefits of strength training, overtime these progressive strength results manifest as intrinsic motivation! Deciding what variations of each movement are right for you is progressive–which is to say, you start with the most basic variations and progress from there. Muscles need to be challenged, and challenges can be found in bodyweight variations and less for those that are new to fitness. Working with a caring and experienced professional can expedite the learning/introduction process while alleviating anxiety and difficulties in organizing the principles into a cogent and approachable program. Much like going on a trip to a foreign land–having an experienced guide makes for a far better and more rewarding experience.

New members to BEEfit that are over the age of 70 will get three initial personal training classes for FREE to initiate into the gym and help us design a program for where you are at and where you’d like to be physically. We want to provide you with as much assistance as possible before you invest further time or money. We value your time and want to help you make the most of your health.

HOW TO START?

Let us know if you would like to talk in person prior to filling out the regular membership. After filling out the regular membership, we will see you age in the profile and contact you directly via phone to discuss the next steps to make sure you get the most from your BEEfit membership!

Questions?

Just email us at ryanbeefit@gmail.com and request a message back or a phone call and we will get right back to you!

Don’t worry, BEE happy!

Let’s BEEfit!

Your answer for:

🦴Stronger bones 

💤Better sleep 

🔥Lower mortality rate/ stronger immune system 

🤷‍♂️Less anxiety 

🎓Sharper cognition 

🏋️‍♀️ Peak performance potential 

🚑Lowest risk for injury!

📈Improved health and increased play-span!

JOIN TODAY! 👇

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

Train with our lead trainer in a private setting with all the tools and none of the distractions! Plus you can access these tools 24/7 so you can train with or without your trainer!

For the first time in a long time, we have availability for a few new personal training clients.

Times 7/8am M-F, 4pm M-F…other times available per request.

This is the way to create a new habit, level up, and learn the principles that will serve for the foundation of your fitness.

You will be training with our lead trainer, owner, operator, RYAN.

Ryan has a multidisciplinary approach, drawing upon a background in teaching, all natural bodybuilding, surgery and injury rehabilitation, yoga, pilates, powerlifting, plyometrics, and advanced mobilization to shape his training.

Nutritional guidance to support your training is one of the biggest pieces of clarity that working with Ryan will bring you. We provide you with the right information so you can make your informed decisions as you develop and shape and advance your fitness habit.

The right movements for your body and the nutrition to attain the goals you have for yourself.

When you are ready to stop guessing and start progressing, you are ready to BEEfit.

Message us today to schedule your free consultation call.

For in person training: We have room for one full time client, possibly two part time.

Let’s BEE your best version. Let’s BEEfit

ryanbeefit@gmail.com

Additional training options:

✅ Buddy training/ build your own group (booking a private session with others).

🐝 Personal training class T/W/TH 530-7PM

💻Personal training app**WE PERSONALIZE THE APP FOR YOUR GOALS/NEEDS/EQUIPMENT/CAPABILITIES!

New members get to pick their own 6 week training app and get to attend a personal training class for FREE! (Option 1 memberships only).

And, for our current members…

REFERRAL BONUS SPECIAL FOR CURRENT MEMBERS!

Refer a new, regular membership or group personal training membership and get $50 off your dues for the month, or a Personal Training session ($80 value). Help us save the world via fitness!

It is utter insanity to neglect your neuromuscular system.

Your muscles are your suit of armor.

The more you promote your muscles, the more you promote your brain, vitality, and there is a direct correlation of muscle mass to longevity. Want to live a longer and more fulfilling life? Add muscle, increase your lifespan and your capacity for joy and ability to survive catastrophe. You can literally have a direct effect on your happiness probability via consistent resistance exercise.

Now the rest of this article is for my female followers manly, but these recommendations on life and supplementation can be utilized by men too.

But there seems to be this odd disconnect, almost contempt for women and muscles.

I guarantee that you won’t add muscle so quickly that you unavoidably become an ogre or appear, “Manly” ladies. The only people that are going to find you intimidating are weak individuals that are intimidated by someone that can’t over power easily–WHY CARE WHAT THESE TYPES THINK?

Yes, everyone should be lifting weights and regularly promoting lean tissue via resistance exercise. The three areas of underrepresented lifters are as follows: Women, Men age 30+, and youth lifters under 18.

The rest of this article is a simple outline for ladies supplementation.

In particular, ladies supplementation:

Ladies of all ages should be on CREATINE!

The most thoroughly tested and validated supplement in recent years is creatine. It is absolutely proven to work and it is completely safe (when NSF certified). There still remains some misconceptions and at apprehensions, especially for females in terms of creatine use. Why? Who benefits from weak women? Who benefits from unhealthy women? What society would keep the importance of building lean tissue as a taboo and go as far to convince women that if they lift weights they’ll lose their femininity? Where would the benefits be?

PROTEIN: I strongly recommend 2 protein formulas. AminoFormula, and Pre/post protein powder. Some clients get just the AminoFormula, as it satisfies 20g of Protein per scoop. For additional carbs and complete proteins, others choose the pre/post protein formula. Since protein ingestion and nutrient timing can be difficult and costly, many utilize both forms of protein and even add the “Whey Smooth” for concentrated protein support.

Micronutrients: So often overlooked and underrated–your micronutrients and minerals! To optimize your body, we need key micronutrients and minerals–especially when you introduce additional stresses upon the body via work, exercise, and environment. For these micronutrients and minerals, and essential Omegas, I recommend supplementation support. This is done effectively with the “Active Multivitamin” and “SuperOmega”, or, with the allN1, which as the name suggests, does it all, in addition to pre-and-probiotics, and two servings of vegetables.

RECAP:

Top supplement recommendations for my lady clients…

-Creatine (Regular or xxxl).

-Caffeine (workout extreme) or, NO7Rage-dotFIT, or black coffee/green tea

-Aminos bcaa and eaa –Amino Formula (Pre and post lifts and for additional protein)

-Multivitamin and Omega of ALLn1 (Insurance against micronutrient deficiencies and in the case of the ALLn1: gut health and 2 servings of veggies).

Per usual, I only recommend NSF certified supplements from the best in the industry–dotFIT.

20% off all products with the BEEfit link and free shipping on recurring orders and orders $80 and above. 

–you will use the Creatine, and ALLn1 or multivitamin every 30 days. The rest of the products use will vary depending on your needs. 

-Invest in the best so you can get the most from your rest, your training, and your consistency!

20% off BEEfit dotFIT Link: https://bit.ly/2Y7ZJQb

Well ladies, when the world is set up to convince you to get comfortable and enjoy the complacency of expected gender roles–IT IS TIME TO BE A REVOLUTIONARY! ON WITH THE RESISTANCE!

These awesome kiddos Completed the 2024 BEEfit Youth Spring Program!

They learned about proper warm ups, abdominal training, lower body resistance movements, upper body resistance movements, progression principles, and gym etiquette!

ABS: Reverse crunches, Russian Twists, planks, unicycle crunches and side planks!

SQUATS–Goblet and jump, LUNGES, DEADLIFTS, SLED work,

Upper: DUMBBELL PRESSES, ROWS, LATERAL RAISES, TRICEP EXTENSIONS, BICEP CURLS!

TOTAL BODY/ Circuit day: all the above plus: Assault bikes, agility ladders, hiit Mills, terra core squat and jump.

They are READY TO BEE FIT FOR LIFE!

Now they can keep progressing the fitness habit! One rep at a time!

We will BEE BACK in the Summer from July 8th to August 30th!

Interested in youth training before then?

Get on our announcement/email list for training opportunities!

Email us with the age (& D.O.B.), experience, and expectations of your youth and we will alert you to training opportunities!

Do we allow youth memberships at BEEfit? YES! Discounts for families!

Message us with any questions on enrollment/training!

ryanbeefit@gmail.com

Just a sister enjoying her sled…until her little brother challenges her…

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. 

1-consume more protein more consistently— roughly 1 g of protein per pound of body weight (if you are highly overweight, this number could be lower— it is likely not lower than 150 g for most. 

2-consume half an ounce to 1 ounce of water for every pound of body weight. About a gallon for most people. 

3-walk 30 minutes per day— preferably spread out throughout the day. 

4-Daly ab routines completed in less than six minutes with just a bodyweight. 

If you need help getting to your protein goals per day, a high-quality protein powder could be very helpful. I only recommend NSF certified supplements see my Dotfit link/recent article on top three supplements and a few other highly beneficial ones:

http://ryanbeefit.com/super-simple-supplement-guide

Eliminating calorie laden liquids, and providing your body with the hydration. It needs to thrive is highly beneficial not just for weight control, but also for good energy and a healthy body in general.

NEAT is an acronym for non-exercise activity thermogenesis… walking is one of the best ways to increase this category of calorie burning that accounts for up to 15% of your daily calories. (EAT exercise activity thermogenesis has a maximum of 5% of your daily calories). Walking can have a greater impact on your daily calories burned, then going to the gym for an hour. 

By working your abs every day, you create a raise serotonin level in your body, a stronger core (which will correlate to a healthier back, greater ability to habituate and do other exercise activities, and help reduce one of the largest zones of adipose tissue). See the link below for some bodyweight, abdominal motions of high importance.

So there are four things you can do without even going into a gym that will be highly beneficial for your health. These four steps will help you lose on one of that and control your weight better than going to the gym alone.

Here is a link to our 60 day fat loss plan with no gym attendance. Would we like to see you in the gym? Yes. But can you make considerable progress and improvements to your health without the gym? Absolutely. In fact, the most impactful habits upon your health are done outside the gym and here is an approachable way to implement some great health habits: