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No Gym Attendance Plan to lose fat and feel better!
What does this program entail?
✅Daily at home abdominal training workouts that are done in less than six minutes.
✅ 1 to 2 meals replaced by practitioner grade supplement shake. (& taking daily all in one super greens.) http://ryanbeefit.com/greens-powders-which-one-to-get
✅3 separate ten minute walks everyday.
30-60-90 days? This should be sustainable, maintainable, and impressionable upon your physique in the sense that you should experience healthy fat loss.
-Reasons it works—your body is getting adequate protein from your diet, you are getting your micronutrients from your All-N-1, your abs are actively engaged, you have raised your daily NEAT (non-exercise activity) and thus are likely to be burning more calories than you consume—so long as you are not going crazy on your eating for the other meals per day.
-Eat protein centric for your other meals—Ready to do more? Get exact macros for your goals with BEEfit coaching!
Consistency is key.
We don’t need to be crazy with this, we need to be consistent. There are no shortcuts, but there are more sure cuts. I back my recommendations and I abhor BS, so you can trust that I have thoroughly tested out these principles on myself and my clients clearly demonstrated success.
1-Order the recommended nutritional support from the Practitioner Brand I recommend.
Supplements to order from dotFIT
All-N-1, Wheysmooth and pre/post, or
All-N-1, whey smooth and Lean MR.
(Lean MR is a meal replacement shake–not good for pre and post workouts but great for holding over hunger and being satiating–Pre/Post is similar, but faster to digest and no fat so it is not as filling for as long like the lean mr is…you get the whey smooth in addition to one of the other powders because you are adding the Protein concentrate from the Wheysmooth to the other powders to make a more filling shake and get your daily protein intake up).
2-Move everyday (abs in am, walk 30 minutes per day in 3 10 minute walks after meals).
Here are Three at home ab moves for a six pack–the 3rd sequence is the “Easiest”. Either alternate 1,2,3 or 1 and 2 or 2 and 3. (Really any combination is good, just nice for variety)
1- https://youtu.be/MAC9TnqJ-iY?si=0zkqDoVxzsjkPimG
a-Reverse crunch x 20 or failure, b-Russian Twist x 30 seconds
2- https://youtu.be/xiWNsDfNVUA?si=VEqlFDytpz0tNJ9_
a-Bicycle Crunch x 30 or failure, b-Side Plank x 30 seconds
3-
a-Plank for max/60 seconds, b-Russian Twist (if able to do one minute plank +, advance to plank reach or other plank advancement.
The program for zero gym at home weight loss explained…
Your habits decide your future…
What are you doing? You are a human being, doing what?
What are you consuming with your attention, where are you spending your time?
Why?
Where do you want to be?
How do you want to get there?
Who do you want to be?
Again, why? Define your why, and then apply a principled strategy…
Take on the habits of the person you want to be and discard the traits, habits, actions that do not align with WHO YOU WANT TO BE.
To foster this positive habitual change, BEEfit is here. We have been doing habit change for over a decade now–beginning foremost with ourselves! In other words, we practice what we preach and have an intimate understanding of the fitness journey (read our bio).
-Pick your coaching interaction:
-one on one in person training,
-in person training with your buddies,
-supremely discounted personal training in the small group class with app support,
-app based training (no in person contact, but 2 way communication with coach, personalized app, meal plan, ongoing technical support),
-OR just get a BEEfit gym membership and access the amazing training space.
-ALL members and clients get 20% off our practitioner grade supplement affiliate–dotFIT, the only brand we use, recommend, and trust for all the right reasons: Efficacy, Value, Quality, Quantitative, Synergistic= NO Logical reason to utilize anything else.
All Personal Training clients get a training app!
-Weekly/daily check-ins with your experienced health coach.
-personalized training app with 1000s of videos, modifications, mobilizations, and the 8-12 week program for you to confidently work through (program based on your capabilities, goals, schedule, equipment access).
It isn’t too late for improvement—AT ANY AGE, FROM ANY STARTING POINT. It is too soon to quit!
Quit? Yes, your habits are either admitting defeat or they are upsetting defeat. What is worthwhile is rarely easy. But we seek to make the most worthwhile habit creation (fitness) as easy as possible by providing the right information for each individual and their situation.
BEEfit exists to help you make fitness an enjoyable habit and for you to get the most from your body! We do this by advocating the principles and practices we know work best, while shooting down the nonsensical and misinformed “Fads” and “Trends” that don’t benefit us. At BEEfit, you are protected from the fakes, phonies, charlatans, haters, intimidators, agitators, and gators (no reptiles allowed, haha…just making sure you’re reading).
You probably know you are ready for some positive changes in your life. Addressing your physical health with a program from BEEfit will be the biggest and most positive step you can take in the proper direction. We are your one stop shop for fitness. Here to guide you through nutrition, mobility, strength, hypertrophy (muscle building), recovery, and putting it all together consistently so that you are positively progressing and avoiding plateaus and pitfalls.
Ready to BEEfit? Join today or message me with your questions. We are here to magnify your positive efforts and to support you on your fitness journey!
Join tab on main page…ryanbeefit.com
Questions?
ryanbeefit@gmail.com
Move over Gatorade, BEER is here! (orig. posted years ago) –update with ‘Dry January’ & Dry Year…
So you have decided, for one good reason or another, to give ‘Dry’ January or a ‘Dry’ year a try…let’s first congratulate you on this great and bold decision. In a society and world that overwhelmingly encourages imbibing alcohol, to not drink alcohol is like an act of subversion. You are often asked to explain yourself–“Why aren’t you drinking?” When really it is the drinker that should ask themselves, “Why am I drinking?”
Well we aren’t going to change the world’s addictions with that reverse postulation. But, we are the consumers that drive the market. Don’t buy products, and the products offered change. Currently in there US there is a surge of offerings for non-drinkers when they are saddled with drinkers–the “MOCKtail Menu” expansion. Quick aside: Linguistically–“Mocktail” and “Dry January” are condescending terms to say the least. How about–“Non Poisonous Beverages” or “Physically, emotionally, and mentally present month”? NPB or PEMPM for brevity and acronym appreciation. Just a thought…I mentioned in this article (originally posted years ago as an ode to NA beer and its benefits) that Germany now drinks more NA (NON-ALCOHOLIC) beer than regular beer.
Here’s the story on NA beer…
Beer as a sport’s drink? There is more science and evidence behind the consumption of non-alcoholic beer to aid in recovery than there is for Gatorade or other “sports” drinks. Performance drinks like Gatorade are not that popular in Germany and non-alcoholic beer can be found in vending machines at sports clubs there. Germany’s love for beer was well publicized around the 2018 Winter Olympic games with Germany brewer, Krombacher outfitting them with over 3,500 liters of the non-alcoholic beer and an additional 11,000 liters of their alcoholic version.
Why beer though? Based upon a double blind study conducted by Johannes Scherr, (financed by a brewing company), in which he gave runners in the 2009 Munich Marathon nonalcoholic beer every day for three weeks before and two weeks after the race. These runners suffered significantly less inflammation and fewer upper respiratory infections after the race than runners who had been given a placebo.
This study was conducted by Scherr to determine if there were in fact health benefits to beer, specifically non-alcoholic beer. “After that, we really had the proof: It’s really healthy and not only a marketing gag,” said Holger Eichele, the chief executive of the German Brewers Association. From 2011 to 2016, German consumption of nonalcoholic beer grew 43 percent even as overall beer consumption declined, according to Euromonitor International. Brewers developed new techniques to improve the flavor and offer more varieties of non-alcoholic beers. In response there’s now more than 400 nonalcoholic beers on the market in Germany. Iran is the only nation that consumes more non-alcoholic beer. As German alpine skier Linus Strasser says, “It tastes good, and it’s good for the body,” adding, “It’s isotonic. That’s why it’s good for us sports guys.”
An isotonic solution is a solution that has the same salt concentration as cells and blood. Think of an IV bag that you drink and tastes like beer because…it is beer. Further evidence needed?
Chilean doctors did another study on non-alcoholic beer in 2016. This study took seven professional soccer players of similar age and experience and put them through a double blind study. This study was not funded by any third parties like the German study, most notably, not funded by a brewer.
Conclusion of the 2016 Chilean study:
“The consumption of 0.7 L of non-alcoholic beer before exercise could help maintain blood electrolyte homeostasis during exercise. The consumption of 0.7 L of alcoholic beer before exercise increased plasma K+ and decreased plasma Na+ during exercise, which could negatively affect sport performance and health. Water ingestion before exercise also resulted in a decrease in plasma Na+ during exercise. Non-alcoholic beer, but not alcoholic beer or water, may be an effective sports drink before exercise.”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924186/. In simple terms, non-alcoholic beer helps you maintain your electrolyte balance, and thus, heighten your endurance.
Based on these studies, the success of the German sports programs use of non alcoholic (The 2014 World Cup winning side became the first european nation to win a World Cup in the Southern hemisphere–Brazil. They had lots and lots of non-alcoholic beer), advocation from numerous athletes from around the globe, and my own experiences using non-alcoholic beer, it is recommended to ingest non-alcoholic beer for its numerous health benefits–and yes, it should replace your Gatorade and it should be part of your pre and post workout hydration and recovery plan.
In addition to the clinical studies on non-alcoholic beer, let’s review some of the “Benefits” of beer that are sure to exist in non-alcoholic beer (it just won’t make you dance better or other people prettier).
Beer contains polyphenols and antioxidants from the wheat, barley and hops. In addition to helping reduce inflammation, these wonderful beer byproducts are evidenced to boost the immune system, especially in the upper respiratory tract. Let’s also not forget XANTHOHUMOL, a flavonoid in beer, which has been proven in clinical studies to improve cognitive function.
Then there’s all the anecdotal evidence…beer can protect your heart, prevent kidney stones, lower bad cholesterol, strengthen bones, reduce stress, improve memory and do your taxes. (No, not the last part, just making sure you’re paying attention).
The known and assumed benefits of beer are even greater in nonalcoholic beer as proven by the above named studies and the known detriment of alcohol. There ARE benefits for 1-2 alcoholic drinks per day for adult males, and 1 alcoholic drink per day for females, but all benefits are lost once one exceeds those amounts and we all know too well how difficult those lines are. In other words, alcoholic drinks are not a health tonic, but you can and should consider a nonalcoholic beer as a health tonic and sports drink.
Other things of note in terms of NA beer (nonalcoholic beer) are that there are far fewer calories compared to its alcoholic counterpart. In addition to reaping all the known and associated health benefits from beer, many athletes struggle to get the replenishment necessary for continuous bouts of exercise. NA beer is emerging as a great response for this need. Many brewing companies are fashioning entire lines of NA beer to satisfy this expanding market. These brewers don’t seem to be dead set on punishing a drinker for choosing a NA beer, which is a far pour from their predecessors (Odouls, Sharps, etc). Like their predecessors, NA brewers are kind enough to package the product the same while also helping you feel the experience by charging you every bit as much as the supremely tasty micro-beer just down the aisle–so don’t worry, the experience is maintained. (Not complaining by the way, the cost of production for NA beer is no less than that of it’s crazy uncle Al).
My top two brewing companies that you can find just about anywhere for NA beer are the German brewer Clausthaler, and the American brewing company, Athletic Brewing out of Stratford, Connecticut. I would compare the lager from Clausthaler to a refreshing Rainier beer/Heineken/pilsner, while the Athletic Brewing Company offers an array of beers currently, three of which I have had many of, and enjoyed. The three I have had and liked are the “All out extra dark”–which is essentially a stout. The “Run Wild IPA”–which is a malt forward IPA with a touch of citrus. My favorite of these is the “Upside Dawn Golden Ale”–it is crisp and refreshing and tastes super great after a workout! The NA beer market as a whole will be predicated by the promotion of NA beer as a health drink. In the name alone and with sports celebrity endorsements, Athletic brewing has signified this and brands like Gruvi are right there with the science backed taglines.
BEST of the Near Beer Best?
1.CRUX NO MO IPA
2.FREMONT N/A IPA
3. GUINNESS DOES A GREAT N/A IRISH STOUT
4. DESCHUTES HIT THE MARK WITH THEIR N/A PORTER
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I use NA beer in the crucial pre and post workout windows, and throughout the day–literally whenever I feel the want. I love having them along for before, during, and after hikes. For bodybuilding specifically, NA beer has been very helpful in the “Carb Up” process leading into a show, to keep inflammation down, and to help calm the nerves leading up to performing near naked in front of judges and an audience.
In the end for me, NA beer has been a godsend. I love beer. I have been drinking it since I was a kid, no kidding. I was a very unofficial, rather inebriated, and unapologetic spokesman for Rainier Beer as, “Ranierman” for many years (picture attached). I understand the thirst for beer. Furthermore, I know my thirst for beer with alcohol in it doesn’t produce my finer moments and hinders my ability to progress to the person I want to be. Alternatively, I have discovered through research and application that NA beer aids and promotes my progress. NA beer alternatives offer a healthy option to those looking to maintain social connections in alcoholic environments without stigma and with all the benefits of beer (minus the clouding of inhibition). NA beer also provides a myriad of health benefits that warrant its inclusion into the daily diet. The evolution of NA beer in regards to science backed proof of its benefits and the expansion of brewing technology and marketplace, promises more good brews to come!
“ NA beer leaves me with no restrictions-I can have the beer whenever and not have to worry about any side effects of alcohol like impairment, dehydration, or a hang over. NA beer really lets me unwind and not worry about a thing, and it does not sacrifice on taste. That helps me get the fluids necessary to keep my body running”
— BEN KANUTE, OLYMPIC TRIATHLETE
“I Drank NA beer throughout my prep and especially the night before in my Carb Up process! I prefer Clauthauler or Athletic Brewing Company for my NA beers.” …Ryan Bee, Classic Physique overall winner 2019 NW Ironman Naturally, WNBF physique Pro, and owner/creator of BEEfit training systems and studios.
Sources
ubmed.ncbi.nlm.nih.gov/11093684/
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https://www.nbcnews.com/better/health/7-science-backed-ways-beer-good-your-health-ncna788986
https://onlinelibrary.wiley.com/doi/abs/10.1002/mnfr.200800493
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924186/
5 HOURS OF PERSONAL TRAINING WITH EVERY MEMBERSHIP SIGN UP FROM NOW UNTIL 1/1/24
WHAT IS BEEfit?
A gym without a bunch of useless equipment, distractions, fads, bs, crowds–just the tools and information for your success and expert additional support should you want it.
The gym is designed and operated by a lifetime ALL NATURAL bodybuilder (certified, verified professional), powerlifter, writer, teacher, and darn good janitor–Ryan Bee.
BEEfit is an approach to training based on periodized hypertrophy strength training, nutrition, recovery, and philosophy to produce a “RELENTLESS” mindset. Our hypertrophy strength training approach emphasizes neuromuscular connection and stimulus, global muscle building (balance), and prioritization of “weak” points over “strong” points. We support our hard training with sound nutrition and wise supplementation via our Practitioner Grade brand alignment in the pursuit of optimal recovery and health.
Our special offer right now is one week of BEEfit Personal Training class for FREE when you sign up for a regular membership! (Regularly 1 class= 5 x’s the classes)
(article on our Personal Training Class)
👇
http://ryanbeefit.com/personal-training-class
Membership Enrollment!
Simply go to ryanbeefit.com join tab and choose option 1 or 2!
Link👇
https://beefit.clubautomation.com/member-portal/locations/1/memberships
Next, download the BEEFfit LLC app from the app store for your digital key!
We will message you with introduction information as well to make sure there are no unanswered questions, but feel free to message us with any questions, concerns, comments, etc.
We would appreciate a message to coach Ryan at ryanbeefit@gmail.com the day you plan to attend (night before for am class).
Class times: M-F 6-7am and T,W,Th 530-7pm
-Message Ryan at ryanbeefit@gmail.com w/questions
Youth Athletes, Youth Coaches, and Parent’s of young athletes…
BEEfit is in a unique position to optimize the training and development of young athletes.
Our gym is unlike most gyms. From the elite equipment, educational opportunities, the community, and availability for professional training services. And, we offer very affordable APP based training guidance as well. We want the best and most for our members and that means benefiting from our 20 plus years of training experience.
As a former semi-pro soccer player, collegiate athlete, and current all natural professional bodybuilder, I have a unique perspective on training with a keen focus on sports performance nutrition. Utilizing over 20 years of personal training experience, I have a keen understanding of conditioning, movement patterns, nutrition, recovery, rehab, philosophy, and what it takes to BEE relentless.
I would love to do a seminar, training, program establishment, and/or informational share with your organization.
Contact us today to discuss and arrange!
We can set up a camp, establish an organization discount, set up consultations, and essentially be the strength and conditioning coach for all your athletes!
If I knew what I know now when I was a young athlete, I certainly would have achieved far greater successes and suffered far fewer distresses.
That is just one reason why I am here! To share everything I have learned so others can level up faster and with fewer setbacks and greater confidence!
Get on a program today!
What is a program?
1-Nutrition: know what to eat in order to fuel your recovery from bouts of exercise and in order to grow into the athlete you want to become = FUEL FOR SUCCESS. Your training is only as good as your recovery.
2-Proper training stimulus: Prepare the body for the demands of the sport, address muscular imbalances…training needs to be properly challenging, adaptive, progressional, and most importantly–consistent. So we need to set up a schedule of training that can be completed and progressed. The plan must fit the individual, not the individual into the plan…
3-Strength and power + conditioning = athletic performance.
Your program should put together these components so you (the youth athlete and hopefully their parents) can confidently execute the plan.
4-Learning how to utilize the weight room properly is a life skill that will enable the individual to be in charge of their own health investment. Lifting is empowerment. Not lifting (and getting stronger) is disabling.
Any athlete that adds muscle, is a better athlete than they were. Simply put. How, muscle = performance and ability to do work…Same person with 10 more pounds of muscle can do more work.
Stronger bones, more resiliency, better work capacity…the list of benefits goes on…
-Ryan Bee
Here is a little about the gym…
BEEfit: Where We do the work to BEE our best versions!
Muscle, performance, fat loss, nutrition
🟩 General Access
🟨Personal Training by appointment
🟧Group Personal Training
🟥Youth training Program (Summer)
🟦BEE Elite Teen Program (Year Round)
🟪BEEfit training App—available everywhere!
🐝Group Personal Training Class times:
✅M-f 6-7am
✅T,w,Th 530-7pm
🐝 general access 24/7
Ryanbeefit.com
BEEfit Mission statement:
Promote strength training and healthy activity for all ages. Why? It is our best defense against preventable disease, depression, obesity, aging, and countless other avoidable maladies. As a nation, we have a muscle problem–a lack thereof. What do we do about this? Provide access to essential gym equipment, support this access with expert and compassionate hypertrophy and strength training coaching, and advise individuals with nutritional guidance. Guidance? Experience and evidence based guidance backed by optimal sports nutrition and performance promotion systems. Guidance will be based on individual needs and goals.
We offer Programs for:
Youth Sports Performance/ Sports specific performance/ Weight loss/ Bodybuilding / injury recovery & rehab/ group training / team training/ preK athletic programs/ powerlifting/ mobility
City Mayors, Police Chiefs, Fire Captains, Leaders…
The epidemic of preventable disease is running rampant!
Sedentary lifestyles, poor diets, and lack of physical activity produce the breeding ground for preventable diabetes, heart disease, sarcopenia, and all the health issues stemming from obesity and inactivity.
Less than 24% of the population meets to minimum recommendation for exercise. Compounding the issue of preventable health care problems.
These health problems are not just costing folks their lives, livelihoods, time with loved ones, and their own pursuits of happiness—they are causing unreasonable strain on our healthcare systems, our healthcare budgets, and thus costing the community valuable resources at the exchange of debilitations. That is to say, all that cost to still be in the sick care system—not able to be healthy on their own.
Fitness is proactive healthcare. It enlivens, progresses, prevents, and more! Not simply surviving, THRIVING.
Reactive healthcare doesn’t produce results—it just keeps you alive—not thriving, just surviving.
As your locally grown, certified all Natural professional bodybuilder and trainer with over 20 years experience and a background in sports performance and early childhood physical education, I propose that I be deputized to promote health and fitness in your city. Additionally, from our gym on State Street, we can set up, lead, and incentivize city employees to use their monthly Gym stipends, preferably with BEEfit—whereby we will set them up on individualized training plans, provide access to weekly training sessions, and more!
Here is a little about the gym…
BEEfit: Where We do the work to BEE our best versions!
Muscle, performance, fat loss, nutrition
🟩 General Access
🟨Personal Training by appointment
🟧Group Personal Training
🟥Youth training Program (Summer)
🟦BEE Elite Teen Program (Year Round)
🟪BEEfit training App—available everywhere!
🐝Group Personal Training Class times:
✅M-f 6-7am
✅T,w,Th 530-7pm
🐝 general access 24/7
Ryanbeefit.com
BEEfit Mission statement:
Promote strength training and healthy activity for all ages. Why? It is our best defense against preventable disease, depression, obesity, aging, and countless other avoidable maladies. As a nation, we have a muscle problem–a lack thereof. What do we do about this? Provide access to essential gym equipment, support this access with expert and compassionate hypertrophy and strength training coaching, and advise individuals with nutritional guidance. Guidance? Experience and evidence based guidance backed by optimal sports nutrition and performance promotion systems. Guidance will be based on individual needs and goals.
We offer Programs for:
Youth Sports Performance/ Weight loss/ Bodybuilding / injury recovery & rehab/ group training / team training/ preK athletic programs/ powerlifting/ mobility
I believe that the health of this city starts with its representatives, employees, and community leaders. Just like children emulate the actions of the parents and not the advice. If citizens see the CHIEF OF POLICE, MAYOR, FIRE CAPTAINS, and their employees lifting weights consistently, eating wisely, and being active—they will follow suit.
I have seen it time and time again in the family setting, and I believe we can replicate it in the community setting. The only thing we stand to lose is fat. We stand to gain years of quality living, less sick days, lower levels of depression and anxiety, provide great living examples for the generations to come, and so many more positives.
It isn’t a question really of why we should be promoting fitness, in particular the most beneficial modality—strength training (in particular, hypertrophy—lean tissue promotion—direct tie to mortality). It is more a question of,
WHY WOULDN’T WE?
I look forward to hearing from you and meeting with you to discuss the next steps in helping Skagit be the fittest county in the state! Interested in improving the health of your workplace/city/family/community? I would love the opportunity to discuss this with you in person/greater detail and do everything I can to help this city be more fit, happier, and to avoid preventable diseases!
-Ryan Bee
ryanbeefit@gmail.com
Email to set up a plan for your business/city/town/family today!
Email with questions too! Fitness is our passion and our business!
Personal Training Class
We help you habituate competently and confidently into the fitness habit. We teach you how to optimize Hypertrophy and strength training principles to steadily progress your fitness, improve your aesthetics, and exceed your expectations for your capabilities!
Hypertrophy Strength training is
Your answer for:
🦴Stronger bones
💤Better sleep
🔥Lower mortality rate/ longer play span.
🤷♂️Less anxiety
🎓Sharper cognition
🏋️♀️ Peak performance potential
🚑Lowest risk for injury!
📈Improved health and increased play-span!
Learning how to put it all together can be challenging. At BEEfit, we remove the obstacles, provide the training space, the guidance, and you simply show up and attack your program with your coaches guidance!
Where to start with lifting?
Build a foundation based upon what you want to accomplish with your body (We coach you through this process of programming).
Keep it simple.
Eat Well, sleep, hydrate and lift consistently. (Our Nutritional support guide makes sure you know what to refuel with and schedules your lifts!).
Our programs guides you through:
Legs 1-2 x’s per week
Abs 3-6 x’s per week
Back 1-2 x’s per week
Chest 1-2 x’s per week
Shoulders 2-3 x’s per week**
Arms 2-3 x’s per week **
** as few as once for some.
Your time should be spent on 1-2 multi joint movements and 1-2 accessory movements per muscle group. Your rep ranges don’t matter as much as intensity, proximity to failure, pre/post workout nutrition, or, most importantly—CONSISTENCY.
Enroll in our pt class and you get:
🔥5 days per week of personal training.
🔥Nutritional Guide (updated monthly)
🔥Individualized programming!
🔥App based supported training guide with logbook and encyclopedia of movements with videos!
🔥Advanced mobility training (all n one training = no need for extra stretching, yoga, etc).
🔥Professional guidance for your goals.
💰Most affordable personal training
⏰Tremendous value and return on your time, money, energy, and discipline.
🐝Maximum results from your efforts. Save time, money, energy — BEEfit.
👉ryanbeefit.com
🏋️♀️New 12 week program launches January first! I’m just 90 days you can be your fittest version ever!
The schedule is as following:
🐝Personal training Class times:
✅M-f 6-7am
✅T,w,Th 530-7pm
All new month to month annual memberships, get a free sample of the class!
Join👇
https://beefit.clubautomation.com/member-portal/locations/1/memberships
Message me with questions!
Guide for Youth Nutrition (& the ONLY supplements for youths and you!): Fuel for Success
If you want your child to be healthy, optimize their development, and give them the best chance at being the intellectual and athletic best–EXERCISE AND NUTRITION are essential.
It is absolutely wise, after investing time, effort, and money into training/practicing for a sport–to then recover with proper nutritional support. That is to say, after breaking down the body with hard training, refueling it for ideal recovery. Sounds like a wise investment in your future self and progress, right?
Yes BEEfit offers training in person and remotely to cover every facet of fitness and progress a young athlete brick by brick to their fullest potential…but here are some key nutritional principles at play…
(Contact us at ryanbeefit@gmail.com to arrange personal training or with any fitness/nutrition Q’s)
Building the right habits at a young age is easier than fixing yourself later in life. “It is easier to build a strong man than it is to repair a broken man.”
YOUR TRAINING IS ONLY AS GOOD AS YOUR RECOVERY. Learning how to refuel the body is a lesson best learned early on!
If you do not get the nutrients from food, IT IS HIGHLY RECOMMENDED that you supplement the nutritional gaps with NSF certified supplementation.
WHY NSF certified?
Supplements are A NON-REGULATED industry and the NSF is the ONLY certification that provides validation for label claims, product production, and random product inspection. DO NOT ALLOW NON-NSF SUPPLEMENTS INTO YOUR CHILD’S BODY.
We only recommend a multivitamin (micronutrients not likely to be consumed through food alone–the ALL-N-1 includes the omega), SuperOmega (GOOD FOR ALL), and a protein powder: FirstString for most youths (Pre/Post is good too: both products are near 2/1 carb/protein which is ideal for most youths). dotFIT stacks Listed below:
LInk: https://bit.ly/2Y7ZJQb
Essential Stack (Good for all adults-even if NOT training)
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
AminoFormula (Pre and post workout–and as needed)
WheySmooth (In shakes for meal replacement, or as a pre/post protein option)
**Can replace Multivitamin and SuperOmega option with ALL-n-1
Youth Stack(Good for all youths-even if NOT training)
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
First String or- Pre/Post Protein powder
dotBARS (snacks)
**Can replace Multivitamin and SuperOmega option with ALL-n-1
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 and other SUGAR filled beverages–JUICE IS NOT better than WATER AND most Juice is loaded with SUGAR…”Sports beverages” like Gatorade are NOT BENEFICIAL–just add a sprinkle of himalayan salt to your water for a superior electrolyte beverage).
Food is our fuel!
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)
Carbohydrates
Rice, tortillas, wholegrains, fruits and veggies are the best energy foods and are the foundation of a good sports diet. (Digestibility varies per individual–for most, breads and pastas aren’t the best for digestion–try Sourdough breads for superior digestion and non-GMO pastas).
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, GRASS FED beef (AND bison, elk), 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/oils/animal fat
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.
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,
Sports Nutrition Summary (and for most all young adults):
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).
dotFIT stacks
LInk: https://bit.ly/2Y7ZJQb
Essential Stack (Good for all adults-even if NOT training)
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
AminoFormula (Pre and post workout–and as needed)
WheySmooth (In shakes for meal replacement, or as a pre/post protein option)
**Can replace Multivitamin and SuperOmega option with ALL-n-1
Youth Stack(Good for all youths-even if NOT training)
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
First String or- Pre/Post Protein powder
dotBARS (snacks)
**Can replace Multivitamin and SuperOmega option with ALL-n-1
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 based on 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 (example below)
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
Eat. A lot. Want gains? To achieve this we want to promote and maintain our lean tissue consistently–we lose it and our strength goes down and our ability to force adaptations diminish–You need to eat every 2-3.5 hours. . PROTEIN CENTRIC eating. Did I mention Protein? Protein and carbs–get them regularly and in the amounts listed, you will grow.
We do this by getting your protein intake slightly over the 1g/lb of bodyweight standard, while lowering total calories to an estimated daily calorie surplus of 200-500 calories per day. We maintain a balance of energy sources from the fats and carbohydrates in a near 20/40/40 ratio. Your next training session and progress is only as good as your recovery.
Nutrition.
Hydration.
Sleep.
Exercise.
Consistency on these aspects will yield success. Take from these pillars and you are harming your recovery/opportunity for success. In the short term, yes, we can get away with less sleep, less than optimal hydration/nutrition and less motion and movement than optimal–but the more you optimize, the greater your chances at realizing your full potential. Don’t beat yourself up over missed opportunities, rather, analyze and set yourself up for future successes by recognizing the growth opportunities. Don’t bee bitter, bee better. In other words, BEE your best version by being consistent.
How do we use our calories?
=
THE CALORIES YOU BURN
70% BMR-Basal Metabolic Rate
15% NEAT-Non Exercise Activity Thermogenesis
10% TEF-Thermic Effect of Food
5%- EAT-Exercise Activity Thermogenesis
Did you read that, 5% of your calories burned are from exercise–In other words, you are not going to outwork a bad diet…and you can’t recover fully without nutrients.
Your nutrition will determine your success.
Goals for food
3,300 calories per day
Protein: 146 G 18% of calories
Carbohydrates: 340 G 41% of calories
Fats: 151 G 41% of calories
That can be a lot of food/protein. Eat (fuel) 4-6 meals per day.
-It is ok to be over on the carbs and fats–not under…if you aren’t training hard or consistently, you might find your hunger levels lower–if you aren’t working out 3 plus days per week, we need to adjust these numbers.
Your supplements will help with these goals, however it is best to get at least half of your macros from whole foods.
Does It Fit Your Macros? DIFYM nutritional plan…
We are following a protein centric way of eating. We will satisfy 20-60 grams of protein per meal (3-6 x’s per day). It is recommended to spread out your calories over at least 5 fuelings/meals per day. This will go a long ways to ensure the body is in protein synthesis and we will get our remaining “Fill” or “hunger satisfaction” from the fats on the lean proteins consumed, essential fats from good sources (nuts, seeds, avocado, olive oil), and we will be conscious of our carb sources and stay away from sugars as we get on in the day. Cooking oil Pref: coconut oil/olive oil. Tbsb or less.
(LBM=lean body mass… no, LBM is not a Spanish bowel movement).
Fm=fat mass, BF=body fat. We want to maintain/increase tissue, lessen/maintain body fat, get our body fat percentage to 10-17 % (ideal range for active men), 12-25 for women.
Your fats should be healthy and essential fats.
Reminder:
A gram of protein contains 4 calories.
A gram of carbohydrates contains 4 calories
A gram of fat contains 9 calories
Ryan’s Green smoothie:
In a blender cup…
¼ c blueberries (frozen)
Sprig of mint
Kale, spinach green mix (about half way up container)
Fill water up to that line.
Scoop of vanilla whey smooth
Top off with water/frozen berries for flavor. (use less to none depending on carb needs)
Add flaxseed for healthy fats if needed
PB and chocolate smoothie:
½ or less Frozen banana (use less to none depending on carb needs)
H20 half way up blender cup (8 oz)
Heaping tbsp(s) (OR Small tsp if fat needs are less) of adam’s old fashioned peanut butter
1-2 servings of PBfit (amounts vary for needs of macros)
Scoop of chocolate Whey Smooth + 1 optional scoop of chocolate pre/post (both dotFIT)
A few cubes of ice, top with water and blend.
Should produce a 20-28 oz smoothie that satisfies macros!
(adjust quantities per your macros–ie, ¼ banana, less pb, less protein powder)
Also a good idea…fermented oats oatmeal with Chocolate protein powder, PBfit, a tiny bit of all natural PB…this is super tasty. Add cocoa nibs and we’re other worldly…
How to make Fermented Oats
Pour 1 cup of OATS in a glass bowl, and stir in 1 cup of warm FILTERED WATER, and 2 Tablespoons 1.5 teaspoons of apple cider vinegar per cup of oats. Cover loosely, and leave overnight in the oven or a cabinet. Allow to soak for at least 7 hours and up to 24 hours.
2nd Step: Pour soaked oats into a mesh strainer and rinse with water. A fine strainer will work fine. This rinse seems to get rid of the ACV taste and additional phytic acid left on the oats.
Portion into two bowls (or save some for later, ok in the refrigerator for up to a week).
Why do fermented oats?
Phytic acid was discovered in 1903.[16] Phytic acid, mostly as phytate in the form of phytin, is found within the hulls of seeds, including nuts, grains and pulses.[1] In-home food preparation techniques can break down the phytic acid in all of these foods. Simply cooking the food will reduce the phytic acid to some degree. More effective methods are soaking in an acid medium, sprouting and lactic acid fermentation such as in sourdough and pickling.[17] [18] https://en.wikipedia.org/wiki/Phytic_acid
So you should ferment your oats before eating them if you want to increase their bioavailability, absorption, and offset the likelihood of distention. These are all good things, especially in terms of bioavailability, since you eat food for the nutrients they contain (though you might tell yourself otherwise).
Use the link below for my dotFIT store…it is recommended to set up auto shipping and ask for alerts so you get notice prior to shipping. This gets free shipping and guarantees you don’t run out of essential nutrient support. I ONLY RECOMMEND DOTFIT, AND NO OTHER SUPPLEMENT BRAND. Below are my lists of recommendations. Feel free to ask me questions.
dotFIT stacks
LInk: https://bit.ly/2Y7ZJQb
Essential Stack (Good for all adults-even if NOT training)
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
AminoFormula (Pre and post workout–and as needed)
WheySmooth (In shakes for meal replacement, or as a pre/post protein option)
**Can replace Multivitamin and SuperOmega option with ALL-n-1
Youth Stack(Good for all youths-even if NOT training)
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
First String or- Pre/Post Protein powder
dotBARS (snacks)
**Can replace Multivitamin and SuperOmega option with ALL-n-1
Email me with any nutrition/supplement Questions!
ryanbeefit@gmail.com
Our newest offering! 2 personal training sessions, gym access, and your 12 week program!
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Even if you are not going to use our gym beyond the personal training sessions, this is a steal!
Questions on which option is best for you?
Message us to schedule your FREE consult today!
ryanbeefit@gmail.com
Our other offerings:
✅Small Group Personal Training: The best value in personal training. 12 week courses, instructor led, app supported, private training experience, done in our specially designed training room.
This class is offered 5 days per week in the AM and PM:
M-F 6-7am & T,W,TH 530-7pm
We Also Offer one on one training, buddy training, team training, youth/senior training, and remote training via our app:
🏋️♀️Personal Training: one on one, with a buddy, or a group with our professional trainer in the best equipped gym in Skagit County.
👉Youth Training= Build an NCAA athlete with our training programs! Add the muscle and discipline from a BEEfit program to any athlete and they will BEE a better athlete. Every athlete that adds muscle improves their performance!
(you don’t have to be in Aspiring youth athlete to do and benefit from youth training!)
👴👵Retired and inspired? Or simply 55 plus? We have training programs, groups, and guidance for you!
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See ryanbeefit.com for the 30 day starter program! No gym, no equipment! Just nutritional guidelines, daily 5 minute ab workouts, and the VITAL recommendation of three daily ten minute walks!
5th Annual Ugly Christmas Sweater Sweatfest!!
FREE EVENT. RSVP ryanbeefit@gmail.com
or
facebook event sign up please!
PRIZE FOR BEST DRESSED!
5th Annual Ugly Christmas Sweater Sweatfest
At BEEfit !! FREE EVENT.
(311 State St.) 12/23 @ 9am BEE early for warm up!
RSVP ryanbeefit@gmail.com or use facebook event sign up link at ryanbeefit.com!
PRIZE FOR BEST DRESSED!
Wear your ugly Christmas sweater or super fun, festive Christmas attire (past winners include: John McLane-Die Hard, Elves, Santa…) and work your way through our 12 stations of Christmas! Two people per station, 12 stations, modifications for those stations made if you need! You will show up, the instructor will help you warm up, then we will explain the stations, and off we sweat! Rocking Xmas tunes, laughs & more!
The winner of best dressed, will have their name engraved on our trophy and win a prize!
–Is it time to improve your health and fitness? Ready to BEE proactive instead of reactive with your life? BEEfit has the gym and the guidance to progress you properly in the fitness habit. Choose from just gym access all the way to everyday personal training–programs for every budget. (Corporate and Family rates available too! Message us with your fitness Questions!)
-Ryanbeefit.com for further information or message ryanbeefit@gmail.com with Q’s
For now…let’s
GET ABS IN TIME FOR XMAS!!!
Well, it might take more than this one workout, but you will get some of the best insights on how to do fitness right, and FREE OF CHARGE.
Show up in some fun holiday attire (Dress to impress comedically).
Rally through the 12 stages of Xmas after a brisk warm up.
Enjoy the humor and leadership of the coach and leave in less than an hour after having burned 300-750 calories.
RSVP below via Facebook link or email ryanbeefit@gmail.com
Please share and shed the importance of proactive healthcare this year! BEE fit exists to help your existence be more enjoyable by extending and expanding your PLAY-SPAN (ability to do and enjoy the things you want to do! OLD AGE isn’t the reason you can’t do what you once did. YOUR LACK OF MUSCLE, NEUROMUSCULAR CONNECTION, and malnutrition are why you can’t do what you once did and would like to do!)
“Come with me if you want to live.” –T-100, Terminator 2, Judgement Day
Sign up for a gym membership today and get one week free of our personal training class to start! An optimal training experience for all levels of fitness and a “Non-Judgmental” zone.
Facebook RSVP for Xmas Sweater Sweatiest 2023 below.
