Author: Ryan
Help Support Us, Order Supplements
Supplements are essential to your health, even if you don’t lift weights or workout regularly. The fact is, you can’t get all the nutrients and minerals from food alone on a consistent basis. Without quality supplementation in addition to a good diet, you are likely to have nutritional deficiencies.
I have created a suitable stack of supplements for the average individual.
Adjust the Active Multivitamin to the women’s or OVER50 where applicable.
If you eat fatty wild fish 5-7 x week, forgo the SuperOmega.
Stack:
1.Active Multivitamin,
2. SuperOmega
3. WheySmooth -OR- Pre/post (Difference is very few carbs 6g< vs. a few 33g per serving)
4. AminoBoostXXL (for pre/post/intra workout and for near Zero calorie protein)
5. And then I recommend having some dotBARs for snacking needs or to partner with the protein shakes for a full meal replacement.
All the rest of their products perform exactly as they claim–that is just one of the many benefits of using a fully certified, practitioner brand–their label claims are confirmed by third party certification. NSF approved!
Just Keep Moving. And Sometimes, Double Your Distance
A friend and fellow gym owner is interviewed for this article. One highlight that I will be exploring in depth next week, “Two words: jump rope,” says Mayo Clinic exercise physiologist Dr. Michael Joyner.
Additionally, a reminder that in addition to the free videos I have posted, I am also offering training programs based upon the equipment you have access to and providing links to my clients for available resistance means for progressive adaptations to continue.
In other words, if you are interested in maintaining and improving your fitness in these times, get at me, I am here to help and this is my passion, my profession, my ambition–to help improve the human condition through health and fitness.
PE with BEE day 5: Upper body super and giant sets
PE with BEE Upperbody 2, super and giant sets combining motions from upper body day 1.
Warm up: 3 x 10 wall V’s & 3 x 10 turnovers
1a-rear delt alt hold flys x 20 total (10/side)
1b-lateral raises alt hold x 20 total (10/side)
1c-cuban presses x 10
1a-c 4 x’s through, 30-60 seconds rest per round
2a-row–use bands, a stool–resistance of some kind x 15
2b-back laterals x 15
4 x’s through, 30-60 seconds rest per round
3a-Push ups x max
3b-air fly flex holds x 15
4 x’s through, 30-60 seconds rest per round
If you have resistance to add, feel free to modify!
PE with BEE-Leg day 2 Thursday
PE with BEE Day 4-leg day supersets
Warm up = 2 minute wall squat, 3 x 10 standing Flamingo curls
You learned these moves on tabata Monday. Now put them into reps and sets!
1a-Good Mornings-pvc if you got it x 10
1b-Glute bridge-feet up on box or like object x 10
2a-Bulgarian Split Squat-trailing leg up on box or like object
2b-Squats-prisoner style at wall
–do 1a,b and 2a, 2b and repeat 4 x’s through
3-Cossack Squat, 2 one way, 2 the other, up to 20 total (60 second rest, repeat 3-4 x’s)
4-Calf raises-on edge of step if possible 4 sets of 15
PE with BEE Core and Agility lesson one
Warm up= 2 minute wall squat–see earlier video
Things needed to perform workout: Jump rope (optional), space to jump 4-10 feet, 4 objects or cones to set up 4-7 feet apart in a square, and a 30 second timer (clock).
I.
A. Bicycle Crunch x 30 reps
B. Spider Crawl x 30 reps
C. Jump Rope x 30 reps
4 times through then on to round II.
II.
A. Reverse Crunch x 20 reps
B. Russian Twist x 30 reps
C. Broad Jump to back peddle x 10 reps
4 times through then on to round III.
III.
A. Plank Tap x 20 reps
B. 4 Cone Drill x 30 seconds
4 times through
**you can definitely modify this to be easier or more difficult by increasing reps on any or all the motions.
PE with BEE Upper Body
Warm up: 3 x 10 wall V’s & 3 x 10 turnovers
1-rear delt alt hold flys
2-lateral raises alt hold
3-cuban presses
4-back laterals
5-row–use bands, a stool–resistance of some kind
6-Push ups
7-air fly flex holds
Each move is done for 20 seconds, rest for 10 seconds, repeat for 8 rounds per tabata (7 tabatas).
**download GymNext Flextimer and the tabata timer is already loaded.
PE with BEE Leg day 1
Leg day tabata
You’ll need a pvc/broom handle
A one foot high stool, chair or couch.
A wall.
GymNext tabata timer (download from App Store—if you can’t figure it out, your kids probably can).
Set timer for 7 tabatas at 8 rounds each.
Pause video after each explanation and enjoy!
This is intended for elementary aged kids, but good for all ages.
PE with BEE Day 1-leg day tabata, 7 cycles
1-Good Mornings-pvc if you got it
2-Glute bridge-feet up on box or like object
3-Cossack Squat–lateral one way, then the other
4-Squats-prisoner style at wall
5-Bulgarian Split Squat-trailing leg up on box or like object
6-Flamingo curl-isometric standing ham curls
7-Calf raises-on edge of step if possible
Each move is done for 20 seconds, rest for 10 seconds, repeat for 8 rounds per cycle (7 cycles).
**download GymNext Flextimer
https://beefit.dotfit.com/ link for 40% off on the best in supplementation to support your health and our gym!
Abs training from home!
Goal Keeper Coaching
I have been playing competitive soccer as a goalkeeper since age 11. I have learned a lot of valuable training techniques and game simulation skills over the years and it I feel it is my responsibility to share what I have learned in the community that raised me. I am fortunate to have this opportunity to work with the club I grew up playing for by training the keeper pool.
In addition to working with the club a few hours per month, BEEfit is offering private goal keeper training in addition to youth sports nutrition, strength, agility, and conditioning training.
Do you know a young athlete that could benefit from BEEfit programming in sports nutrition, strength, agility, and conditioning training?
Training options include: Private, buddy training, small group, private booking for small group, team training, trainer training, nutritional health coaching, and even in area goal keeper training.
Check out the link to NW United’s site for some information on Goal Keeper Coaching through the club.
https://nwunited.demosphere-secure.com/player-training/goalkeeper-training