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

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

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!

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!

ryanbeefit@gmail.com

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

🐝Comes with two personal training sessions-$minimum of $80/session regular!

💻12 week periodized training program via our training app with 2 way trainer communication, videos, training log, and nutritional guide! $300 plan included!

⏰ 24/7 gym access – $70/month

Do the math on this deal!

=$530 of training and guidance for just….

🔥$200 per month!🔥

Three month minimum, with a one time fee for meal guide and enrollment (discounted)! We are offering a limited number of these! Jump on this deal before it’s gone!

You get:

✅$160 of Personal training per month.

✅$70 per month 24/7 gym access.

✅$300 meal guide and nutritional support.

✅12 week program and 2 way communication with coach via your personalized training app. ($300)!

🔥$200 per month!🔥 is all you pay though! click the link below and let’s go!

👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇

https://beefit.clubautomation.com/member-portal/locations/1/memberships (OPTION 3)

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!

💻Remote coaching via our app! We do a FREE consultation call, design and implement your app based training program for you and your goals based upon our consultation call! You can get professional, all natural coaching for your body type and goals! Not the generic programming written by a PED unicorn or inexperienced social media coach. 

🌪️FREE coaching! Not ready for a gym program but want to positively impact your health? We have FREE Starter programs!👇👇👇

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!

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.

https://fb.me/e/LtNvx7bn

If you want the nutritional benefits of a “juicing green”–that is, that it actually contains 2 servings of vegetables, it’s nutrient content is bioavailable and matches the label claims, is free of contaminants, and is produced and packaged in a certified facility…then you want what I want for you, for myself, for my clients…NSF CERTIFIED supplementation!

THE LATEST GREENS CRAZE has sparked a horrifying trend in the mass market, and NON-REGULATED supplement industry. 

HERE is the ONLY GREENS POWDER YOU SHOULD TRUST…Here it is…I recommend getting a Protein Powder as well, as most of us need more in our diets…WheySmooth Vanilla is my top recommendation in addition to the ALL-n-1 Superblend…20% of link below!

https://bit.ly/45MSrm8

What do I mean NON-REGULATED supplements?

Yeah, like anything you buy at Costco, Amazon, or MASSmarket supp store–NONE OF THAT IS REGULATED, TESTED, and THERE IS NO REASON TO BELIEVE THE LABELS! ALL JUST A BUNCH OF SNAKE OIL/TRASH! IT’S NOT A GREAT DEAL! IT IS A GREAT WASTE OF MONEY, HEALTH, TIME, AND LIKELY DOING MORE HARM THAN GOOD. (The multivitamins, the omegas, the protein powders…you name it–if they sell it at these places, there is a very good chance you are just buying fillers with added flavors. IF IT ISN’T NSF CERTIFIED…don’t take it. 

NSF certification is a governing body that you have to submit to for verification and if your label claims don’t match the contents of the product you are selling/portraying, it doesn’t get certified. Furthermore, batches of the products are continually tested by the NSF to verify label claims, quality, efficacy, and if they don’t–the certifications are lost and the manufacturer must remove products from circulation/lose certification in addition to penalties. 

So when you don’t see the ONLY REAL CERTIFICATION on a supplement, don’t even bother reading any further–they’re likely selling crap–because they can with little concern for punishment and all for the sake of profiting from you and your attempt to be healthy. Worst of all, these products will likely harm your stomach, hinder your recovery, and make you think all supplements suck…when you could have just listened to your local, all natural certified professional’s heartfelt recommendations…100% transparency!

I have been in this industry for over 20 years and there is only ONE BRAND that I trust and use. The reasons are: 

-LARGEST SELECTION OF NSF CERTIFIED SUPPLEMENTS

-UNRIVALED QUALITY, EFFICACY, VALUE, AND SELECTION

-SYNERGISTIC PRODUCT LINE–EVERYTHING WORKS TOGETHER–NO CONTRADICTIONS!

-SAFE FOR THE WHOLE FAMILY–AGE AND GENDER SPECIFIC PRODUCTS 

-NO FADS–ONLY SCIENTIFICALLY BACKED AND EVIDENCE BASED PRODUCTS.

-MONEY AND GUT HEALTH–DON’T WASTE MONEY OR HARM STOMACH! 

I have listed my favorite stacks of supplements for various levels of lifters and the first tier is good for all, even non-exercisers…and if you aren’t doing strength training 2 x week or more–let’s change that so we can stave off old age and a slough of preventable diseases…but for starters, let’s utilize proper supplementation to fill in key and common nutritional gaps…

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

Please let me know if you have any questions. 

Questions? 

Ask away!

I am here to help clarify and verify!

ryanbeefit@gmail.com

This year I did 4 bodybuilding shows…the first one was in June and I really have nothing to say on that one besides that I was dealing with too many distractions–not the way to enter a show. My 8 week prep for this contest was distracted, lackluster, my conditioning was off, posing wasn’t very good, and going into a Professional Event against 3-5 other ALL NATURAL, CERTIFIED, PRO’S–you cannot be off and expect to be at the top of your class. As it was, I got served some humility tea. The good things that came from this event was the fire it lit under me and I ran into an old client that let me know how important and positive my influence was on them and many members of my old gym–how they are still motivated by me and speak well of me. The impact we make on others means so much to me. It was really timely that she (my old client) uplifted me with the mention right as I was feeling so low after the show. 

I then had 15 weeks until my next show. Lots of motivation topping off my discipline tank upon which to energize and plenty of improvements to focus on, I was excited to get back to hard training. 

But first, I would take a recovery trip to Tulum, Mexico for nearly two weeks.

It was hellishly hot and humid, but a fantastic and rejuvenating trip. On my second to last day I made my usual trip to the TULUM JUNGLE GYM for a beachside lift–the only lift of my trip as I was taking some time off for recovery. Here I got to feel at one with the training process, harmonizing my mind, body, and spirit, one rep at a time, toes in the sand, light jungle breeze, and an incomparable tropical pump.

I am very thankful for this lifting session. Especially since that night I crashed the motor scooter I was using on this trip and I wouldn’t have use of my right wrist for the next 13 weeks. So getting that lift in was nice…

(Picture of me minutes after breaking right wrist–note awkward angle of arm at side.)

In the crash, I managed somehow to not hit any other vehicle or get hit by them, or hit anyone or thing else besides the ground and the sand and rock shoulder of the road–this was despite being amidst the hotel zone traffic at peak time. I was wearing a helmet and did not hit my head, nor did I scrape up my body too badly (toe down to bone, scraped knee, scuffed hand–nothing bad), and I just swept the scooter up off the shoulder of the road and went to a nearby pharmacy and cleaned up with the help of a local friend that I was meeting. At the time, my wrist felt a little off, but I was more concerned with the beachside dance party I was to attend and stopping the bleeding from the three to four open wounds I had just opened.

About five hours later, after hours of dancing and an after party I was lying in the bed of the condo awakened by the pain in my wrist. My wrist had swollen up and in order to fall asleep, I had to elevate it and numb the wrist with ice. 

The next day it hurt to move my arm. It seemed like a good idea to get the wrist looked at. I went to the international hospital and paid something like $60 for a doctor consult–it was a Saturday and the doctor wanted X-Rays to be done to confirm a suspected break. An X-Ray would’ve cost a lot of money and since I was heading back the next day, I just postponed the X-Ray and went about another beach party dance night with a light wrap about the wrist.  

(Photo in front of condo I stayed at and right before heading to a beach dance party all night the last night of vacation–wrist wrapped like a burrito).

When I got back to the States, I saw the doctor and the X-Ray displayed a hard to see fracture on the SCAPHOID bone of the wrist that initially was missed but orthopedic review caught. This is a tricky bone to heal properly and is often overlooked, as it is rather small and has very little circulation in the area–so it doesn’t recover as well as other bones tend to. 

So all summer, every 4 weeks, for 12 weeks (13 from incident), I went into the doc, got the cast off, X-Ray done, assessed, recast. If you have ever had a cast, you know how fun it is to keep it try, be itchy, unable to put on/take off some clothing, sleeping, bathing, and getting ready is a chore. Add to this, injury to a dominant and needed limb–say a right hand, and you’ve got a fun challenge.  

Week 13 check up, I was just under 3 weeks out from my first fall WNBF show where I was scheduled to compete in Pro Physique and then I was going for my PRO CARD in bodybuilding. Here I would need to win my class and then the overall. 

Here I was, in a cast for over 12 weeks, doing everything I could to continue to maintain and promote muscle growth. The whole time, I focused on what I could do, and not what I couldn’t do. I did as much as I could, with what I had. 

I could tell by the orthopedics posture when he entered the room, that he had good news. The cast could stay off now–healing complete. 

–Practice, practice, practice–posing and presentation is the overlooked and commonly underprepared element for most bodybuilders and especially newbies. (You will never feel like you’ve practiced enough–so get and stay sharp and hungry!)

So I had just over 2 weeks now to get used to having two full arms again. I had just spent the last 12 weeks training around the injury, utilizing grips that allowed just my foregingers on the handles so I could grip with either hand in the same manner. This helped me maintain symmetry and create similar activations for the muscles. 

I got the chance to be creative in my approaches–especially for the arms–as I couldn’t grip with the right arm in a cast and the cast was rather restrictive. 

I ended up producing one of, if not my best, packages to date. Most certainly improved from my Summer show that had left me very disappointed. Veritably so, the promoter of the show and fellow pro that competed at the summer show with me (in different class) was very vocal to say that I had done my homework and had vastly improved. Approval from your fellow bros and pros is a big and positive motivator and reflection that you are going the right direction. 

My posing wasn’t as sharp as it could be in the PRO men’s physique, and I got third in a large and talented class. Am I satisfied with anything less than 1st? No. HaHa. But I am happy with what I brought, how I conducted myself, and I am very pleased with what I have learned and accomplished with this prep. I then barely missed out on winning my bodybuilding class and my shot at the overall! Barely! But the fact is, I didn’t think I would even do bodybuilding with all the obstacles in my way–so without much practice on the posing or focus on the leg development, I was surprised that I was able to bring and show what I did. From lucky to escape a scooter wreck intact and 12 weeks in a cast, to on the stage battling with the world’s best all natural bodybuilders…Am I grateful and relentless? YES! Adversity is just another form of resistance that helps one grow!

Bodybuilding Open Middle class, 5 minutes of judging (it went on for 20 minutes) and Photos from this event:

I know that my accident would have been far worse had I not been in peak physical condition. Being that I was in peak physical condition–I was able to escape the incident with minor injuries. The mindset that I have harvested and shaped during 20 years of strength training, enabled me to grow through the experience of the resistance and created in me an appreciative hunger to progress even further into the rewarding process of bodybuilding and strength training. 

I have coached myself now in over 15 bodybuilding shows. Local, regional, national (NPC) and world’s competitions (WNBF PRO)… this was the most challenging and the most rewarding. 

Take Aways:

-Muscles are a suit of armor…being in great shape makes you harder to kill and more likely to recover swiftly/fully from accidents/illnesses. (Not just lessening the incident harm, but in terms of mental/physical/spiritual fortitude).

-Attitude of Gratitude. Gratitude and depression cannot exist simultaneously. Choose grace, aka, gratitude–it is the lens through which to view the world.

-Focus on what you can control and appreciate what you have. Utility is the enemy of futility. 

-If you don’t quit, you don’t lose.

-BEE who you want to cheer for.

-Proper preparation is the elimination of excuses and extinguishment of doubt.

-You must be the ultimate caretaker and curator of your dreams…no one is going to nor should care as much or more than you about your dreams, aspirations, goals, and life! Pick up your pom poms–cheer, scream, advocate, clap and promote! Fully invest in yourself and your dreams!

Are you looking to become your best version and step onto a bodybuilding stage?

If you want an authentic all natural professional bodybuilding coach–I am your man!

Contact me today for a free consult. Coaches need coaches too! Invest in yourself and gain over 20 years of fitness knowledge and experience!

I operate a premier training gym, training app, and additional coaching support.

ryanbeefit@gmail.com

If you only make time for one form of fitness, Strength Training is the most rewarding in terms of returns from the activity…

So, if you’re trying to lose fat…

Strength training is the best activity for fat loss.

That’s right. Strength Training. 

It’s not hiit

It’s not cardio. 

The best activity is not whatever jazzer-conditioning-infrared heated bs you have popping up on the feed this week.

Strength training is not going to make you bulky!

How you eat to recover from it dictates that part!

Your body will not change from your workouts alone–SEE ABOVE.

Invest your fitness for the returns you want!

Strength training is 

Your answer for:

🦴Stronger bones 

💤Better sleep 

🔥Lower mortality rate/ longer play span. 

🤷‍♂️Less anxiety 

🎓Sharper cognition 

🏋️‍♀️Peak performance potential 

IRRATIONAL FEARS:

LADIES: ‘I don’t want to get bulky!’

GUYS: “I’m not trying to get huge’

These concerns are equal to having a fear of becoming a NASCAR driver if you get your driver’s license. It takes DECADES of dedicated, strategic lifting, eating, resting, and discipline to get BIG from lifting weights. 

Ladies–the most amazing, admirable, aspirational and aesthetically pleasing physiques in the world are made from strength training–not doing hours and hours of cardio/yoga/pilates!

Men-You are not a high schooler anymore. Your ability to maintain, let alone add lean tissue has diminished severely and every year from age 30 on—both males and females lose an average of 1% of their lean tissue per year to sarcopenia–strength training and nutrition is the WAY TO COMBAT THIS! The next best things are so far secondary that they aren’t worth exploring!

(This is not to say that highschoolers don’t need to lift or pay attention to nutrition. In fact, they are/have established eating habits at this point and while youth is on their side, habit formation now is the blueprint for future success. With a good foundation and sound principles to empower decisions, younger lifters can accelerate their results as much or more than adults!)

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! 

Idealized training space–The right equipment, space to utilize it, clean, and community!

Program Design–Proper movements for your goals, body type, capabilities and interest. 

Nutritional Support–We set up sensible guidelines for eating habits–IE nutrition. How? We treat everyone as an athlete that is most interested in the best means of healthy recovery. This means we utilize the experience of helping thousands of people like yourself understand how to approach eating in terms of properly fueling the body for recovery and performance, while aligning habits and goals to produce positive relationships with eating. 

Why do we treat everyone like an athlete?

Sports Nutrition is the new healthy aging…we believe in creating, maintaining, and extending the play span of every individual! We BEE-lieve that the more you utilize your body’s potential, the better you realize it and the more you prolong it!

Where to start? Simply join our gym or contact us today for a FREE consult!

Build a foundation. Here’s a basic blueprint based on recovery rates.

Keep it simple. (48-72 hour rest for 1-2 x week muscles**some muscle groups take longer to recover for some individuals–though recovery rates are impacted by a number of variables beyond genetics, novelty, volume, etc.)

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.

Where to spend your time on movements?

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. 

CONSISTENCY is king. Bee consistent. Bee humble. Bee a student of the world. You will bee successful. 

MOVES EVERYONE NEEDS (PERHAPS MODIFIED, BUT THESE ARE MUSTS)

-DEADLIFT (HIP HINGE)

-SQUAT

-LUNGE

-LATERAL MOVEMENT (LOWER BODY)

-OVERHEAD PUSH

-HORIZONTAL PUSH

-OVERHEAD PULL

-HORIZONTAL PULL

-LATERAL RAISE (SHOULDER)

-POSTERIOR SHOULDER MOTION (FACEPULL/REAR DELT FLY)

-PLANK

-ABDOMINAL CRUNCH

-ABDOMINAL ROTATION

Individual needs will determine program splits, volume, rep ranges (personal responses vary), recovery, modalities/intensifiers, and program management based on schedules for proper athletic performance/goals. 

As we have learned from human history and sports science principles:

Longevity, muscle, performance, and nutrition are intertwined. If you want progress on any of these—you can’t ignore the rest!

Pun intended. 

Rest is important. 7 hours or more! Don’t sleep on that sleep. 

Eat to fuel the body. 

Recognize each meal as an opportunity to provide the body with what it needs for energy, recovery, and optimal functionality. 

Eat to build what you want. 

Building a program for your individual goals doesn’t need to be an expensive headache or an investment in a cookie cutter program that ignores your abilities/equipment access/goals or worse, doesn’t educate you on the ‘whys and what’s’ of the process! 

BEEfit has been working with individuals in person at our gym for half a decade now! Our coaching and training programs are available throughout the world via our app based training platform as well!

The combination of our training studio to produce content and in person coaching, coupled with our training app program helps us provide straightforward, results based training that’s rewarding for physical, mental, and spiritual growth. 

Results come from:

-Intrinsic interest/drive/discipline

-Nutrition 

-Program adherence (consistency for training-nutrition–EAT–NEAT–etc based on goals).

-There are no shortcuts. 

Just more precise and consistent cuts. 

Do the work that makes you more precise and bee consistent in doing it!

Working out at BEEfit and with a BEEfit coach will accelerate your learning, your results, empower your discipline, and provide you with the framework and guidance to make lifelong progressions in fitness!

Do you know of anyone that is ready to bee their best version in 90 days or less?

Share our information with them/ Join today/ or schedule a FREE consult to determine if we are a good fit for you!

ryanbeefit@gmail.com