Ready to reclaim control of your body with the best practices?! 

🚫Risk!
🔥FIRST SESSION FREE!!!🔥

Time: 9:45 AM  
Days: Tuesdays & Thursdays  
Location: BEEfit Sedro-Woolley  
Duration: 4 Weeks (8 sessions)  
Dates: October 8th –October 31st , 2024  
Price: $20 per session or $130 for the full course!

Drop the kids off and get straight to YOU time! Re-energize with a fun, dynamic 60 minute training session designed just for moms. Build strength, increase fitness knowledge, improve metabolism, boost endurance, and feel amazing with other local moms!

✅ Perfect timing, right after school drop-off.
✅ Full-body workout modified for each individual!
✅ Get stronger, healthier, and connect with the local Mom community!  
🎃 Includes a fun costume contest for Halloween day workout on October 31st!
(Prizes for best dressed!!)

Call/Text BEEfit @ 360-708-8214
to sign up and reserve your spot! 
❤️RESERVE now! Spaces limited ❤️

Add muscle, move better, improve metabolism and insulin sensitivity! This is how you get your energy back, feel your best, and add quality years to your life! Muscle is your organ of longevity and the enemy of fat!

🍀BONUS! $0 Enrollment for gym membership with 2 or more sessions!!

PS: this is not a “bootcamp”…this course is all about the right fitness information/application, habit formation, sustainability, progression, community, affinity, and awakening individuals to the wondrous improvements and importance of resistance training. We are not barking at you like a drill instructor! You should be able to take this information and apply it immediately to your fitness regimen!

When mom lifts, the whole family benefits! Taking time to make yourself healthier, stronger and more fit does more than just provide a living example for your kids, it makes you more capable of handling life’s challenges! From stress to sickness, recreation to work, and all the living in between, the mom that lifts consistently will be far more capable of thriving than the mom that doesn’t lift.

Lift yourself up at BEEfit!
You deserve it!

Four contributors:

Sedentary lifestyle, muscle mass, eating habits, resistance training. 

Let’s delve into each factor that contributes to the obesity pandemic. 

Today’s factor:

Sedentary lifestyle…

For reference, National Library of Medicine (NIH.gov) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7955618/#:~:text=Prolonged%20(excessive)%20sitting%20is%20detrimentally,cognitive%20aspects%20of%20work%20performance.

#1 Sedentary Lifestyle

Prolonged (excessive) sitting is detrimentally associated with cardiovascular, metabolic and mental health. Moreover, prolonged sitting has been associated with poor executive function, memory, attention and visuospatial skills, which are important cognitive aspects of work performance.

Breaking up prolonged sitting with standing or light-intensity exercises at the workplace is recognized as a potential measure in improving cognition.

Conclusion

We postulate that improving cognitive function by breaking up prolonged sitting periods is biologically plausible with the myriad of (suggested) physiological mechanisms. Future experimental studies to ascertain the aforementioned hypothetical mechanisms and clinical trials to break sedentary behavior and improve cognitive functions in sedentary office workers are warranted.

Prolonged daily sitting time is adversely associated with all-cause and cardiovascular mortality, and type 2 diabetes incidence [7]. The incidence of cancer and mortality due to excessive sitting time has also recently been established [7]. Amongst other ill effects of excessive sitting, accumulating sitting time in prolonged, uninterrupted bouts can be particularly harmful owing to an increase in cardiometabolic risk biomarkers, type 2 diabetes risk and all-cause mortality [8–11]. Therefore, reducing and breaking up prolonged sitting time is speculated to be a solution to reverse the ill effects associated with the occupational sedentary behavior.

Excessive sitting and altered cognitive function

In modern computerized workplace settings, work productivity depends on the following cognitive components: skill acquisition, learning, attention, working memory, executive functions and decision-making [28]. There is some preliminary, though inconsistent, evidence on direct and indirect physiological mechanisms linking prolonged sitting with adverse cognitive outcomes [12, 13, 29]. Some of the proposed mechanisms include insufficient cerebral glucose utilization due to altered postprandial hyperglycemia [21], altered cortical hypoxemia due to compromised ventilatory volumes and peripheral vascular dysfunctions [12], poor arousal because of insufficient supply of Brain-Derived Neurotrophic Factor (BDNF) [30] and interacting hormones such as cortisol and dihydroxyphenyl alanine (DOPA) [13, 29]. Further, poor brain metabolism might increase reactive oxygen species and interleukins that could increase fatigue and reduce synaptic plasticity and memory [31]. The physiological mechanisms underpinning excessive sitting on cognitive functions are explained below.

How prolonged sitting could influence brain glucose metabolism?

Glucose is the primary fuel source for brain metabolism and function. Brain blood glucose transport and neural activity are significantly reduced after exposure to postprandial hyperglycemia [32]. Further, hyperglycemia and insulin resistance can be anticipated as causes for poor cognitive skills. Hyperglycemia and insulin resistance in individuals without clinically apparent diabetes, is found to be associated with reduced cognitive measures, with an atrophy of the hippocampus [33]. Contemporary evidence claims that prolonged uninterrupted sitting elevates postprandial hyperglycemia, proportional hyperinsulinemia and subsequent insulin resistance [34]. Nevertheless, the above metabolic derangements negatively affect brain glucose metabolism that would result in reduced cognitive performance (memory impairment) and cognitive decline [21] as depicted in Fig. 2.

Effects of breaking sitting on cognitive performance

Breaking up prolonged sitting with standing or low-to-moderate intensity exercise breaks is an effective intervention to induce changes within the physiological systems [57–59]. The proposed physiological mechanisms are interrelated, that might influence cognitive functions. We propose that there are direct and indirect effects of breaking up prolonged sitting on cognitive functions.

Summary of the hypothesis

Prolonged (excessive) sitting at workplaces leads to vascular and cardiometabolic changes that predispose to both peripheral and central vascular inflammation and poor cortical perfusion might lead to poor cognitive function. With a myriad of ill effects associated with excessive sitting, breaking or reducing sitting needs to be visualized as a necessary measure to mitigate cardiovascular/metabolic risks and poor cognitive function.

Executive functions are crucial for improving work productivity. Hence, breaking up prolonged sitting can indirectly influence work productivity in sedentary office workers by various physiological mechanisms (Fig. 4.) for which the evidence is still emerging.

Occupational interventions, amongst others, such as using height-adjustable desks, participating in standing/walking meetings, environmental restructuring (e.g. stairwells), restricting elevators usage, active commuting to work and physical activity counseling are some attempts to reduce occupation-related sedentary behavior [86–89]. Contemporary evidence claims workplace digital interventions such as e-health may influence cardiometabolic disease risk especially mean arterial pressure (MAP) [90, 91]. A 12-month e-health intervention was found to reduce MAP (3.6–4.0 mmHg) significantly compared to baseline. A plethora of evidence exists to emphasize the effects of unimodal or multimodal behavioral interventions to improve sedentary behavior and minimize excessive sitting bouts during working hours [87, 89]. Despite such growing evidence on positive effects of reducing prolonged sitting on health outcomes, sitting behavior seems to be increasingly prevalent globally [92]. Advocating 1 h of moderate-to-vigorous physical activity at gyms for office workers (sitting more than 6 h/day) seems less feasible. Rather frequent light intensity activities during typical work hours could be advocated for mitigating the detrimental effects associated with prolonged sitting.

Application:

Provided with this information, it is clear that employers and employees alike would benefit from incorporating regular movement intervals to disrupt prolonged periods of sitting. There are a myriad of benefits to be experienced by disrupting prolonged periods of sitting. The worker benefits from less negative health impacts: both bodily and mentally. The employer benefits from greater work production, lower health costs, better employee morale, less sick days, and a when potential employees see an employer that provides resources and promotion of wellness–they see an employer that cares about their employees. 

What is good regular movement?

-10 minutes of walking every 90-120 minutes of sitting.

Indoor alternatives to walking (but really, try just putting a coat on and braving the weather, air is good for you and so is natural light!):

-10 + bodyweight squats

-two to five minutes of seated calf raises

-calf raises on stairs 2-3 rounds of 10-20 reps, 90-120 second rests between sets.

-Plank max

In Conclusion:

Sedentary lifestyles/prolonged sitting are major contributors to obesity. Being mindful of how much time we spend seated and utilizing walking to offset the damages of prolonged sitting is our best defense against these dangers. 

SEE: our recent article and Awareness Campaign on the benefits of walking!

Key contributors:

1-Sedentary lifestyle (cure= 30+ minutes of walking daily. Especially important to break up extended periods of sitting). 

2-Lack of muscle constituting a slow metabolism and insulin resistance. 

3-Eating habits (protein intake too low/irregular, discordant eating schedule 👉body doesn’t know when next nutrient source arriving=slow down metabolism, eating the wrong types/amounts of foods at wrong time= portion control, timing, & types of food). 

4-Resistance Training: 2-6 x’s per week. Not simply for muscle building! Your body thrives upon resistance exercise! Muscle is your organ of longevity. Without resistance exercise, your muscles don’t have much reason to stick around. Without protein intake, your muscles cannot repair/recover. These two go together and they’re unavoidable needs of the body that must be addressed if one wants to be proactive with their health. 

Ignoring/not addressing these 4 factors contributes directly to your morbidity. Everyone gets to choose their own path: you will be doing resistance training NO MATTER WHAT though! 

YES,

You will either be doing pain filled and low reward rehabilitation exercises later, 

Or,

Prehabilitation now!

Choose your pain. 

Regret or discipline?

Proactively enhance your life now with form and principle based resistance training!

Set up your initial training sessions with Skagit Counties own home grown, certified all natural professional trainer, Ryan. (AKA: muscle addition expert).

Remember:

Muscle addition and retention is the pinnacle of health 👉Utilizing the best practices saves you time, $, health, frustration, & years!

Ready to BEEfit?

Join the gym today!

WHEN: 9/24/24 at 7pm

WHERE: BEEfit 311 State Street Sedro-Woolley

WHAT: We will guide you on proper warm up and execution of the free weight/bodyweight squat variation best suited for where you are currently at! You might be goblet/front/back/safety bar/bodyweight/trx squatting depending upon your own capabilities.

HOW: RSVP VIA EMAIL with your name, age, and experience level (1-beginner, 2-intermediate, 3-regular gym goer, 4-advanced squatter (full ROM, 3 plates per side type)

ryanbeefit@gmaill.com

WHO: Clinic is taught by our master trainer, Ryan Bee. Ryan is pound for pound one of the strongest humans you will ever meet. He squats nearly 3 x’s his bodyweight, deadlifts 3 x’s his bodyweight, can complete 100 pull ups and 100 push ups in under 10 minutes, complete over 200 double unders with a jumprope in a minute, and many more strength and performance related accolades in addition to his being a certified-all natural professional bodybuilder.

This clinic is being offered FREE of CHARGE to the community!

Once you RSVP you will be asked to fill out a training waiver to secure your spot in the clinic!

BEE shred: A 15 week process of principled fitness habituation that leads to the creation of long term progress and the expansion of the PLAY-span.

PLAY-span? PLAY-span is an extension of lifespan coupled with the ability to do the things you love and enjoy! Think of this as investing in your future ability to be active and move without pain or restriction. It isn’t too late to invest in you and resistance training brings the greatest returns by far!

The BEEshred goal is to safely and wisely navigate the principles of psychology, biology, physiology, hypertrophy and strength training. By helping individuals focus on the right things, at the appropriate times, your BEEshred plan and coach supports your progress and discipline as you build the fitness habit. 

Discipline is motivation and dedication to plan. BEEshred is the solid plan that you can build your discipline upon. 

How Does BEEshred Work?

First off, it starts with you. Are you ready to do the work?

Secondly, BEEshred works because it prioritizes the most important principles and organizes you individual approach based upon the right amounts of and types of resistance training, addressing key nutritional elements and making sure the body has the proper fuel for training, recovery, life, and vitality. We don’t coach you into a bad relationship with food. We coach you into a rewarding relationship!

BEEshred students get two way communication with their expert coach via our training app and one scheduled phone call per week. This is accountability and real time coaching support throughout you journey. You don’t have to guess your way through the process. We are here to eliminate the doubt and keep you on the right route for your goals!

If you are tired of fads. If you are sick of fake gurus and empty promises. If you want to feel as good or better than you look–BEEshred and BEEfit are your answer!

Below is an outline of the first 3 weeks of starting out on the BEEfit shred program. We will discuss and personalize this process, but here is the simple outline.

WEEK ONE:

-3 DAILY 10 MINUTE WALKS (OR ONE 30 MINUTE WALK) EACH DAY.

-M/W/F–AB ROUTINE: 

20 REVERSE CRUNCH, 30 SECOND RUSSIAN TWIST X 3 ROUNDS, ONE MINUTE PLANK FINISH.

-SELECT AND JOIN A GYM WITHIN 10 MINUTES OF HOME (MUST HAVE LOTS OF DUMBBELLS, SQUAT RACKS, CABLE MACHINES)**WE CAN DO/MAKE A HOME GYM IF NECESSARY–benefits to each, we need to evaluate what is best for you. 

-ORDER YOUR NUTRIENT SUPPORT (PERSONALIZED SUPPLEMENT ORDER BASED UPON NEEDS/KNOWN NUTRITIONAL DEFICITS).

-GET FOOD MATERIALS BASED UPON MEAL GUIDE, NEEDS, SCHEDULE

Preparing large amounts of protein, veggies, and preferred carb sources for the week so that nutritionally dense foods are readily available.

Plan for fueling/recovery=eliminate guess/stress work.

WEEK TWO:

-3 DAILY 10 MINUTE WALKS (OR ONE 30 MINUTE WALK) EACH DAY.

-M/W/F–AB ROUTINE: 

20 REVERSE CRUNCH, 30 SECOND RUSSIAN TWIST X 3 ROUNDS, ONE MINUTE PLANK FINISH.

-GYM 2X’S WEEK TWO

LOWER BODY & SHOULDERS: SEATED LEG CURL, SQUAT, EXT&CURL, WALKING LUNGE, REAR DELT FLY, HIP-HINGE (GOOD MORNING/RDL), LATERAL RAISE, CALF RAISES

UPPER BODY: PRESSDOWN, UPPER BACK ROW, INCLINE PRESS, LAT PULLDOWN/PULL UP, FLY (INCLINE OR FLAT OR PEC DEC OR CABLE), LOW CABLE ROW/UNILATERAL DUMBBELL ROW, FLAT PRESS, SUPINATED CURL, OVERHEAD EXT, HAMMER CURL, BENCH DIP

WEEK THREE: THIS IS WHERE PROGRAM REALLY TAKES OFF!

FROM HERE YOU ARE GOING TO HABITUATE INTO MORE GYM DAYS CONSISTENTLY–WE WANT SUSTAINABLE AND PROGRESSIONABLE–LET YOUR COACH KNOW IF THIS IS TOO MUCH TO DO/RECOVER FROM. 

RECOVERY? SLEEP/STRESS/HYDRATION/NUTRITION (PROTEIN, CARBS, FATS, CREATINE, MICRONUTRIENTS, FIBER)

-3 DAILY 10 MINUTE WALKS (OR ONE 30 MINUTE WALK) EACH DAY.

-M/W/F–AB ROUTINE: 

20 REVERSE CRUNCH, 30 SECOND RUSSIAN TWIST X 3 ROUNDS, ONE MINUTE PLANK FINISH.

-GYM 3-4X’S WEEK THREE ON 

LOWER BODY & SHOULDERS: SEATED LEG CURL, SQUAT, EXT & CURL, WALKING LUNGE, REAR DELT FLY, HIP-HINGE (GOOD MORNING/RDL), LATERAL RAISE, CALF RAISES

UPPER BODY: PRESSDOWN, UPPER BACK ROW, INCLINE PRESS, LAT PULLDOWN/PULL UP, FLY (INCLINE OR FLAT OR PEC DEC OR CABLE), LOW CABLE ROW/UNILATERAL DUMBBELL ROW, FLAT PRESS, SUPINATED CURL, OVERHEAD EXT, HAMMER CURL, BENCH DIP

WHAT IS THE PURPOSE/GOAL OF 3 WEEKS OF RAMPED UP DEDICATION TO THE PRINCIPLES OF WELLNESS AND RESISTANCE EXERCISE?

Giving your body the best chance to habituate into fitness without overdoing the transitional process and leaving you unable to recover from the bouts of training. We want to be preserving/promoting lean tissue in this process. Why? Muscle loss is the primary reason why our bodies breakdown as we age. 

Muscle is your organ of longevity.

Muscle is your metabolism. 

When you consistently engage in resistance training, you help promote insulin sensitivity in your muscles. Now instead of being insulin resistant (as is likely the case without regular resistance training), your body is now able to absorb and utilize insulin! Without resistance exercise, insulin resistance will persist, and the more lean tissue you have, the more your can absorb. In other words, the more muscle you have, the more you can and should eat and the better your bodily ability to positively utilize it!

Ready to make your body into the energy machine that it is meant to be?!

Let’s start you out on the BEE shred program best suited for you!

$900 for 12 week BEE shred new you program ($300 per month)

Or save $100 & pay all at start!

$800 at start for 12 week BEE shred new you program

OUR GUARANTEE:

If you do 3 months of the supplementation recommendations and 3 days or more per week of gym attendance and don’t get to the goal we agree to–you get 12 more weeks of coaching and app for FREE. & the GUARANTEE continues until you hit our agreed goal!
IN OTHER WORDS: WE BELIEVE IN THIS PROCESS SO MUCH, THAT IF YOU DO IT with 80% or greater dedication, it will work, and we will work with you for FREE until it does!

**Copy of gym attendance record for 36+ gym check ins needed for guarantee. 

READY TO BEE SHRED?

MESSAGE US FOR YOUR FREE CONSULTATION!

ryanbeefit@gmail.com