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Ryan’s Protein Pancake Recipe
53g Kodiak Cake Protein Pancake mix
33g dotFIT Pre/Post Chocolate (½ a serving)
32g PB fit Powder
12g dotFIT All Natural WheySmooth
–Stir with water and cook on a preheated griddle with light coconut oil
*Top with
–Syrup and Berries (measured to desired carb needs): Low Sugar syrup and Frozen blueberries (or strawberries–2 favored low carb and high antioxidant frozen fruits=value, nutrients, flavor).
-EXTRA PB option!! I will measure out precise amount of essential fats from all natural peanut butter (Adam’s) and spread between the two pancakes that this recipe yields. (10-32g depending on daily needs).
dotFIT is the only brand of Supplementation I trust, use, and recommend to my clients, family, friends, and loved ones. I DO NOT RECOMMEND mass market supplements/Costco supplement products/Super$hittySupplement stores/ GNC PED factory, Amazon et al, and in fact, adamantly ADVISE AGAINST the mass market products peddled in these consumer channels. There is 0.0 regulation in the mass market and an NSF certified for Sport certification is the only good validation we have in the US–and you won’t find that on ANY PRODUCTS sold at Costco and most that you can find in the mass market are under-forumulated and overpriced–if available at all.
You are utilizing supplements to make up for vitamins and nutrients not present in your diet. If you are patching nutritional holes and needs with inferior nutrients–you really should not expect good results. Likewise, dependent on your goal, utilizing intelligent supplementation will have a large influence on your progress. Fuel and Recovery: Your supplements support your nutrition and align with your goals. Depending on if you are trying to lose fat, promote muscle, or simply get larger–Supplementation will aid in your efforts to restrict calories appropriately/help incur a calorie surplus, recover properly, get the nutrients not available to you through your daily diet (Creatine, Omega, key antioxidants, D3–and a variety of key nutrients not available in the average western civilization diet)…the research and development team at dotFIT has established a holistic and synergistic line of supplements that will help you optimize your health.
Link to dotFIT store:
Essential Stack (Good for all-even if NOT training)
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
WheySmooth (In shakes for meal replacement, or as a pre/post protein option) —get pre/post formula if need carbs.
Creatine —either formula from dotFIT (more expensive is for hard training)
**can replace MMV, Omega, Antioxidant, and probiotics with the ALL-n-one from dotFIT
Youth Stack
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
First String or- Pre/Post Protein powder
dotBARS (snacks)
Essential Plus
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
AminoFormula (Pre and post workout–and as needed)
WheySmooth
Creatine —either formula from dotFIT (more expensive is for hard training)
Pre/Post Protein powder
Muscle Defender (Post workout and before bed).
Workout Extreme (pre workout energy, energy & coffee replacement)
**can replace MMV, Omega, Antioxidant, and probiotics with the ALL-n-one from dotFIT
Pro Stack
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
AminoFormula (Pre and post workout–and as needed)
WheySmooth
Pre/Post Protein powder
Muscle Defender (Post workout and before bed).
Workout Extreme (pre workout energy, energy & coffee replacement)
NO7Rage (extra energy for lifts–workout extreme can be taken on a fast). Do not combine with workout extreme unless you have a high caffeine tolerance (stay under 400mg caffeine).
Creatine XXXL (Pre and post workout) (Creatine —either formula from dotFIT (more expensive is for hard training)
Joint Flex (Am & Pm before meals)
dotBARS (snacks)
**can replace MMV, Omega, Antioxidant, and probiotics with the ALL-n-one from dotFIT
Going on this month at BEEfit!
⛑️Skagit county fitness first responder contest launch— culmination competition in January!
🏋️♀️Ongoing enrollment in our Personal training group class! Our patented program that combines strength training, Bodybuilding, conditioning, mobility, nutritional support, and ongoing guidance, is available five days per week! The course comes with a training app that includes a logbook, in house produced training videos, detailed explanations, periodized training programs, personal trainer at every class, meal guide updated every month, community support, and more!
⏰Personal training available by appointment. When you train four times or more in a month, we design a training app for you free of charge! That is an 8 to 12 week program that you can continue to follow! Our personal training is available for one to 15 individuals at a time! So you can book with a buddy, sign up for team training, the training options are endless!
🏠BEEfit Home gym design, and program implementation! Work with the BEEfit Professional training team, to design and implement a home gym training program! This program comes with our training app to support your development! We can even come to your home and help train you there (service area dependent).
🕺🏻Coach Ryan Bodybuilding Performances:
-Contest prep for Northwest — auburn at Muckleshoot Casino
championships and the WNBF pro men’s physique world championship— Federal Way at the performance art center!
👉We compete at the highest levels of all natural Bodybuilding, so we can bring you the highest levels of experience, discipline, and be at the forefront of all natural sports nutrition and performance!
BEEfit: Muscle, performance, fat loss
🟩 General Access
🟨Personal Training
🟧Group Personal Training
🟥Youth training Program (Summer)
🟦Teen Strength Team Program (Year Round)
🟪BEEfit training App—available everywhere!
🐝Personal training Class times:
✅M-f 6-7am
✅T,w,Th 530-7pm
🐝 general access 24/7
Or Message us at
Bee your best version!
What is BEEfit ?
BEEfit is more than just an optimal training facility for an all natural bodybuilder, athlete, and really anybody looking to make the most out of their body.
BEEfit is the training philosophy, principles, programs, specialized group training programs, youth training programs as young as four, and all the way until they’re adults, and yes,
They are all w the same curriculum w different classes and they are eof course, personal training and programs for everyone else!
We specialize in all natural Bodybuilding, injury recovery, youth training, strength training, geriatric training, sports performance, nutrition, and mobility. How do you specialize in that many things? You spend your lifetime in fitness and you learn and you keep learning, and you keep learning, and then you get even hungrier for learning, and you learn even more! That is part of how you bee relentless!
BEEfit training is available in person at our gym and we can coach you through our training app wherever you are! Our specialized programs can be tailored to exactly your needs, goals, and modified around the equipment you have and any injuries/restrictions you’re working with!
Following a program is the way to build consistency, avoid plateaus/injuries, build, intrinsic value, create a long lasting fitness habit, and to keep going once you get to your goals!
Are you ready to BEEfit?
CONTACT US TODAY FOR A CONSULT/TO BEE-GIN!
Skagit county fittest first responder contest, by BEEfit!
Eligible for all LAW ENFORCEMENT, FIRE FIGHTERS, EMTs from Skagit County!
Rules: Enter 30 days or more before the 1/27/24 contest finale! What do you do? Display your athletic strength and prowess that propels you to be the fittest first responder! We will meet at BEEfit training facility for the finale to do the following lifts:
Back Squat, Deadlift, Floor press, then we do a Pull up competition–5 minute max number, 1 mile run!
Entry: $20
GOALS:
Help make Skagit County home to the fittest group of first responders in the state! How?
Provide platform for recognition of the areas First Responders while also providing motivation for health and fitness progression, instruction, and access to equipment and systems for their advancement.
Competition/EVALUATION DAY –
1/27/2024 @ BEEfit
AM Weigh in and that is the amount you lift for:
# of reps in 5 minutes for each lift:
1-Back Squat, # of reps in 5 minutes
2-Deadlift,
3-Floor press
ALL LIFTS done and then you run–90 minute window for performance per competitor–hence why registration ahead of time is needed and day of check-ins important.
Then we do:
4-Pull up comp–5 minute max number
5-1 mile run –Done last
10 points each event/round for winner, 9 for second…(top 10 get 10-1 points)
Training: FREE w/ regular membership! Tuesday and Thursday nights 530 pm and discounted access to BEEfit and discounted PT rates!
How to sign up? Questions?
Message ryanbeefit@gmail.com
Gym Enrollment: ryanbeefit.com “join” tab–input employer for discount sourcing
There are many WAYS TO BEE FIT
Make September 1 your January 1 this year!
Start now in your New Year’s resolution will be done by New Year’s!
Far better than a resolution, though, is a solution to your Fitness habits— this is where BEEfit comes in to eradicate the BS in your fitness journey and make sure that you are guided with the most advanced information and training systems available!
Whether you’re looking to increase your sports, lose unwanted fat, increase the muscle on your body, simply move better… BEEfit has the answers in the programs and the training facility for you!
PERSONAL TRAINING (PT)
**MEMBERS GET FREE CONSULTATION CALLS/CHAT
PT SMALL GROUP
**MEMBERS GET A FREE TRIAL CLASS
APP BASED PROGRAM
**12 WEEK PERSONALIZED PLANS, VIDEOS, & +
HOME GYM CONSULT H.G.C. (PLAN AND SET UP HOME GYM
**NOT INCLUDING INSTALL)
H.G.C. + TRAINING APP
**AT HOME PT AVAILABLE IN SOME CASES!
PT SMALL GROUP SCHEDULE (IN FREE WEIGHT ROOM)
M-F 6-7AM (60 MINUTES) & T/W/TH 530-7PM (90 MINUTES)
BOOK PT – ryanbeefit@gmail.com
LIKE BEEfit?
PLEASE SHARE THE RESISTANCE WITH OTHERS!
TAKE A MOMENT TO LIKE AND SHARE US ON SOCIAL MEDIA PLEASE.
*REFERRAL REWARDS!!
*NEW MEMBERS CAN ENTER YOUR NAME ON THEIR MEMBERSHIP PROFILE AND YOU GET DISCOUNTS!!
Membership link👇
https://beefit.clubautomation.com/member-portal/locations/1/memberships
Energy Drinks & calorie loaded Coffee–end the madness
I get it.
You are tired.
At this point, getting more rest isn’t an option–though we can probably do better to set ourselves up for success.
What do we do?
Historically…
Coffee.
If black (not loaded with sugar, cream, etc)–it is not bad for you per say–but it likely will have wavering caffeine amounts and will take time to consume, digest, and process.
IF YOU CONSUME THE SUGAR, SYRUP, CALORIE LOADED COFFEE…just admit that you are not trying to be healthy and you just want a milkshake. Snap–seriously. Stop with this nonsense. This isn’t going to do anything good for you. You are spiking your glycogen (making your body think it is getting nutrition/a meal–but you are only getting sugar and useless calories). SO unless you are using this calorie laden drink as a meal replacement and going 2-4 hours before eating again, this is sabotage. And even if this is the case, this is a very bad choice.
I take 5 hour energy/ Energy Drink…oh you consume ingredients not fit for human consumption? Holy waste of money and gut health! I am not going to expand on this other than to point out that if the proliferation of ENERGY drinks and use of 5 hour energy was a good thing–then we’d be the happiest, healthiest, and most productive society on earth!
But, we are not and we are proportionally worse with the rise of “Energy drinks.”
Start your day with 24-32 ounces of water with a little bit of Celtic or Himalayan salt…wait an hour after waking before introducing caffeine (and ideally utilize what I recommend). So, before you start pounding Energy drinks or other caffeine forms, hydrate and give your body a chance to wake up on its own.
As I stipulate in the video, I only recommend NSF certified supplements and in particular I utilize the practitioner brand, dotFIT. NO OTHER BRANDS OFFER THE EFFICACY, VALUE, CONSISTENCY, OR WIDE RANGE OF SYNERGISTIC PRODUCTS!
What do you take for instant energy?
WORKOUT EXTREME!
1-2 capsules are better than any 5 hour energy or E drink.
Want pre-workout Energy?
NO7 RAGE (I take 1 scoop with 2 capsules of “workout extreme” for 350mg caffeine total).
I highly recommend the rest of the supplement stacks I list out. But, at the least, let’s start by getting off of the crap Energy sources.
Use my link for 20% off and FREE shipping on orders over $75.
There is no way to get all the nutrients vitamins, minerals, proteins, etc. that you need from food alone— especially since the food we get is simply not the highest quality…
Everyone should be on the essential stack. I list below and most of us should be taking more things because we have the nutritional needs for them.
Watch my video and you’ll hear more about my conviction in reasons why I only recommend the one practitioner grade brand that I have been using for myself my clients, my friends and my family for over half a decade now — what would I know I’m only an all natural professional bodybuilder that depends upon the quality of his supplements and authenticity of them being free of contaminants.
dotFIT stacks
LInk: https://bit.ly/2Y7ZJQb
Essential Stack (Good for all-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— if you need more carbs, do the pre-post formula,)
Essential Plus
Essential Plus recovery stack (most common stack for those that work out regularly)
-Active MMV (AM and PM with food)
-SuperOmega (once daily with food)
-Aminoformula
(Pre and post workout–and as needed)
-WheySmooth
-Pre/Post Protein powder
-Creatine XXXL or regular(Pre and post workout)
-Joint skin collagen + (Am & Pm before meals)
-Muscle Defender (Post workout and before bed).
-Workout Extreme (pre workout energy, energy & coffee replacement)
Pro Stack
Active MMV (AM and PM with food)
SuperOmega (once daily with food)
Aminoformula (Pre and post workout–and as needed)
WheySmooth
Pre/Post Protein powder
Muscle Defender (Post workout and before bed).
Workout Extreme (pre workout energy, energy & coffee replacement)
NO7Rage (extra energy for lifts–workout extreme can be taken on a fast). Do not combine with workout extreme unless you have a high caffeine tolerance (stay under 400mg caffeine).
Creatine XXXL (Pre and post workout)
Joint skin collagen + (Am & Pm before meals)
dotBARS (snacks)
Fill in nutritional gaps!
🐝
BEST OF SKAGIT!
Here is the direct link to show your support!
https://www.goskagit.com/bestof2023/#/gallery?group=461136
Vote for BEEfit!
Help the average Joe beat at the globo gyms!
VOTE LOCAL!
WE ARE FROM HERE,
FOR HERE,
BY HERE.
BEE-SIDES…we do our best to bee the best training center and source for proper training principles, goal specific training, and utilizing BEEfit training methods to help individuals BEE their best versions.
Youth summer program
This 8 week course features 24 training sessions with the areas only
CERTIFIED ALL NATURAL AND PROFESSIONAL COACH!
7/1/23 through 9/1/23
M/W/F @ 10am
311 State Street Sedro-Woolley, WA 98284
Our PROGRAM focus is on FORM, PRINCIPLES, EMPOWERMENT, DISCIPLINE CULTIVATION, and GYM ETIQUETTE.
We will cover:
proper warm-up,
abdominal training every day,
legs 2 x week—how to properly Squat, lunge, dead lift and more!
We will train shoulders with our leg day, and on Fridays.
On Wednesdays and Fridays, we will do back chest and arms.
Friday’s we will focus on explosive movements and do a total body circuit that balances out the rest of the muscles in addition to our team building finishers.
The program will include logbooks for the kids, take home nutritional guidance, assignments, and a program to work off of after they’re done!
If you want to give your youth, the proper access to the knowledge and tools that they will be able to utilize for life this is the program!
Message me with any questions. Sign-up link is below with the option to pay as you go or paying its entirety… let me know if you have any trouble accessing these options.
Send your youth to class with:
1-Water bottle (pinch of Himalayan /Celtic salt)
2-Clean footwear–preferably flat soled: IE vans, converse, sambas (or Nobulls/nike Metcon/ reebok Nano).
3-Pre and Post workout Nutrition–(same as pre–the dotFIT 1st String Protein powder or pre/post protein powder). (Can have waiting in car–key is to plan!). 1-2 scoops 30-45 minutes before training and 1-2 scoops immediately following training.
dotFIT link (get Multivitamin and a protein powder–ask Ryan which powder if you aren’t sure–most will do the 2 listed above–Whey Smooth for those that are notably overweight). These are essential!
-You will notice that we only endorse this one brand of supplements–there is no one else that meets these standards in quality, 3rd party testing, efficacy, and range of effective products.
Link for sign up👇 Pay in full or as you go.
If you have more than one child attending–there’s discounts! Message to activate!
https://beefit.clubautomation.com/calendar/event-info?id=15&style=0&isFrame=0
Message me with any questions!
Pay per week option should be available on the link–message me if you have any issues!
Can’t afford the program? Inquire about scholarship and discounts!
BEEfit Lighters are FIRE!
To celebrate the 4th of July and to help get our brand in the hands of folks, we are releasing our BEEfit branded lighters!
For less than the cost of retail, you can get your hands on one–or two to make that less than retail price!
2 for $10!
Message me today and pick one up from us at BEEfit in Sedro-Woolley!
BTW! Did you know that Sedro-Woolley hosts the longest running 4th of July celebration in the state?! You do now! The annual Loggerodeo is a fabulous week of festivities around the 4th of July! (The Independence Day Celebrations started in 1886 which is the oldest in Washington State. We got our name Loggerodeo™ in 1948 so started 75 years ago. There were some interruptions covid but we have powered thru and will continue hopefully can hit 100 years.)
Check out the BEEfit sponsored log carry and our explanation article here, RSVP or show up the day of and sign up! RSVPs appreciated. ALL AGES!
LINK
LOGGERODEO WEBSITE LINK BELOW
How to Ferment your Oats!
Fermented oats? Why?
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).
Read through to the end for my Recipe for the best bowl of 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?
dotFIT link for the world’s best supplements and the PRE/post Chocolate Protein powder you will want for this delicious chocolate peanut butter protein oats!
LInk: https://bit.ly/2Y7ZJQb
Recommended oats? Bob’s Red Mill Organic Old Fashioned Oats (as pictured)