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

We all have our reasons/excuses/burdens/causes for habituating into lifestyles that don’t support our longevity.

Longevity being a long life. 

What makes a long life rather unbearable? Morbidity.

Wellness is the reduction of morbidity and promotion of health.

Morbidity: the rate of disease in a population.

How can we reduce morbidity?

#1

Walking for 30 minutes per day or more, reduces overall morbidity by 50%.

50%!!!!!!!!!!!!!!!!!!!!!!!!!!!

Introduce and habituate into 30 minutes of daily walking, change nothing else about your life, and lower your risk of preventable disease by 50%!

That is huge. 

That is dramatic prevention–

WITHOUT DRAMATIC ACTION.

If you think walking for 30 minutes per day (doesn’t have to be all at once, and in fact, is preferably spread out over 3-4 intervals, IE, 10 minute post meal walk three times daily).

TAKEAWAY: WALK!

Want to do more proactive health measures?

RESISTANCE EXERCISE IS KING!

Let’s take that remaining morbidity risk down to near ZERO!

Prioritize major muscles: 

Legs (Quads, Glutes, hamstrings, calves), 

Back (Lats, rhomboids, traps, erector spinae), 

Chest (Clavicular, sternal), 

Shoulders (lateral, posterior, anterior), 

Abs (external, obliques, transverse), 

Arms (Biceps, triceps, forearms).    

Just starting out on resistance exercise?

First, there is no ‘perfect’. No perfect body, no perfect workout, etc. 

There are principles of resistance exercise. 

Good training days for each, in general (keep it simple, find the movements that you feel most in the targeted muscles:

Legs:

Squat variation, deadlift variation, unilateral leg motion.

Back: 

Pull up variation, upper back row, lower back row.

Chest:

Press for upper, press for lower, fly variation.

Shoulders:

Lateral raise, rear delt fly, overhead press variation

Abs:

Reverse crunch variation, Russian Twist/side plank

Arms:

Supinated curl, overhead tricep extension (many variants for both)

There are 639 muscles in the human body. 

Odds are that some are underdeveloped and others are overdeveloped in the scope of global aka, balanced muscle build. On average, muscles need 48-72 hours (or more) to recover from bouts of exercise. 

Your training program should be set up for you to promote lean tissue addition and retention in the major muscle groups, all while addressing undeveloped areas and areas of morphological need. (IE, toned arms, bigger legs, wider shoulders). 

Above I listed out some key movements for each “major” muscle. 

Where do you start?

As we opened: WALK. 

Once you have habituated 30 minutes of walking into your life, it is a good idea to introduce resistance training. 

Why walk before you lift?

I am not saying you “HAVE TO” do anything. 

But let’s be sensible with your body and your goals.

If you are asking me to help advise you without knowing more about you, your situation, your prior medical history, or evaluating your movement patterns and current lean tissue status, you are requesting a very general response. 

CONTEXT…

Above I have provided a general context that can generally help most people. We are individuals with individual environments, habits, predispositions, genetics, and experiences. Without seeing you move and knowing more about you, it isn’t sensible for me to give you more details to follow. 

As a coach, I like to address individual needs, create nutritional guidance to build eating habits around, and to design training programs that are approachable for the individual, while still being challenging enough to elicit morphological changes. 

Wellness and fitness have a lot of overlap. 

I think of wellness as the things we do daily to promote our health that don’t involve a gym:

Nutrition: Our fuel for action and recovery. 

Knowing and understanding the bodily needs and preferred nutrient sources is key to a healthy body. 

Movement: daily walking is essential for wellness. Other movement is great, but walking is essential and it isn’t going to hinder your ability to recover from your resistance training.

Hydration: adequate water intake (¾ to 1 oz per pound of bodyweight) is essential to our wellness. 

The classic quote: 

“You need air, water, sunlight….you’re basically a house plant with emotions.”

So wellness is the base, the plate upon which we serve the main course.

So fitness is the main course, but you can’t eat without a plate. 

Without the base, we are likely to make a mess of our main course. Likely losing much of the meal to the floor and we are entertaining a non-sustainable habit. I mean, how many meals can you eat without a plate before you decide to clean your dishes?

Following the analogy?

Consistency matters. 

Prioritize your wellness habits.

Then,

Embody your fitness habits.

Habits are not about motivation.

Motivation is a fleeting emotion. 

Habits are borne from self awareness and with determination this self awareness becomes a discipline and a habit. 

Self Awareness + determination + a plan = a habit.

Once you’re self aware and determined, all you need is a plan to build your habit around.

Your Plan?

Again, your context will dictate. 

But,

We know that for your body, you need:

Legs, back, chest, shoulders, abs, and arms…

Start off simple, then keep it simple, be consistent, and make the reps count. 

SUPER SIMPLE TRAINING PLAN: 2 DAYS PER WEEK

Day one 

Abs to warm up

Reverse crunch x 20

Russian twist x 30 seconds

3 rounds

Plank max/ 1 minute

Practice movement with lighter weights than working set…

1-Squat

2-Lunge

3a-leg curl 3b-leg extension

4-deadlift

5-lateral raise

6-overhead press 

1-6 3 sets each 15-6 reps each motion

Day two 

Abs to warm up

Reverse crunch x 20

Side Plan x 30 seconds

3 rounds

Plank max/ 1 minute

Practice movement with lighter weights than working set…

1A-Lat pulldown (neutral grip preferred)

1B-INCLINE press

2A-upper back row

2B-chest fly

3a-low cable row

3b-flat press

4a-supinated curl

4b-overhead tricep ext

5a-hammer curl

5b-bench dip

1-5 3 sets each 15-6 reps each motion

Do day 1, day 2 rest, repeat.

KEEP IT SIMPLE, make the reps count. 

It is about intramuscular pressure, not the weight. Your muscles care about resistance/overload. They aren’t impressed by a number on the plate/dumbbell. MUSCLES care about tension, range of motion, pressure, and activation. 

IT DON’T MEAN A THING IF IT AIN’T GOT THAT STING

As soon as you want a more personalized and guided experience, I recommend you train with the most knowledgeable, personable, experienced, evidenced and dedicated coach that has the background that best corresponds with your goals. IE, if you want to be and ENHANCED BODYBUILDER–find a PED taking coach. IE, if you want to be an ALL NATURAL PRO athlete (Sports or bodybuilding), then get with the ALL NATURAL PRO in your area. 

Why bodybuilding is better for sports performance than powerlifting.

If sports only demanded one repetition, then powerlifting would make great sense as a training modality. 

If sports were devoid of injury risk, then powerlifting would make great sense as a training modality. 

If sports didn’t require a large cardio and recovery capacity, then powerlifting would make great sense as a training modality. 

That’s just the thing though,

SPORTS demand lots of near maximal repetitions.

SPORTS are inherently full of injury risks. 

SPORTS require cardio and recovery capacity.

Bodybuilding, aka, hypertrophy is done in the 5-20 rep range with maximal or near maximal effort. 

Bodybuilding is built around a reduction of injury risk and a promotion of underdevloped muscles–that latter principle only greater reduces injury risk while optimizing performance. 

Bodybuilding boost cardio without additional cardio needs (though sports specific cardio adaptation modalities can definitely be employed to bolster cardio capacity, bodybuilding offers far greater cardio benefits than powerbuilding. In powerlifting there are long breaks, lower reps, and less volume. These characteristics don’t call upon the cardio system nearly as much as bodybuilding training does–especially training with complimentary supersets–IE: back and chest.

If you personally want greater detail and explanation here on why bodybuilding training methods coupled with plyometrics is a superior athlete training model when compared to powerlifting, message me and I will email you more details/ schedule a call with you. 

More importantly,

If you are interested in utilizing the BEEfit Sport’s Hypertrophy programming for you or an athlete in your life, reach out today and we can evaluate!

ryanbeefit@gmail.com

So we have gone from general wellness to NCAA/pro athlete. 

Where does it start?

Wellness.

The reduction of morbidity and promotion of health.

Morbidity: the rate of disease in a population.

How can we reduce morbidity?

#1

Walking for 30 minutes per day or more, reduces overall morbidity by 50%.

50%!!!!!!!!!!!!!!!!!!!!!!!!!!!

Introduce and habituate into 30 minutes of daily walking, change nothing else about your life, and lower your risk of preventable disease by 50%!

BEE shred: The ultimate guide to losing fat, moving better, feeling better, and extending your PLAYspan (lifespan + ability to do the things you enjoy=Playspan). 

As we age we accumulate habits. Form biases. Develop tendencies. As a human, we are blessed and cursed with, “Self Awareness.” This system can be a blessing when kept in perspective and we focus on the tangibles in our sphere of control. This system can be a curse when allowed to run loose without principles or goals, and turn hostile upon oneself. 

With the BEEshred program, your self awareness is given guidance. You have focus. We work together to eliminate biases that hold you back and we help you focus on the most important elements for your progress. You get to rely on proven principles and nutrition to improve your body, mind, and watch out now–soul.

I know, it sounds too good to believe. But this is what I have been practicing for over a decade now as I age in reverse and help all my clients.

The success of this program comes from consistency (adherence), simplicity (approachable), and tenacity (effort within 1-2 reps of failure). 

BEE consistent with resistance training. At the onset of the program, you commit to two, three, four, five, or even six days per week of resistance training. We have 12 week programs built out for entry level, intermediate, or advanced trainees for each interval. We work with you to personalize these plans to your schedule, equipment access, and capabilities. Our consultation call will help us decide on which training plan is right for you. 

BEE simple. You don’t need the fancy program with a ton of movements, sets, and reps followed by a cold plunge under a red light, followed by a cornucopia of supplements and whatever else the latest biohacking snake oil salesman is pumping into Dana White this week. What your body craves and you need is consistent resistance training that promotes lean tissue in a priority principle approach that creates global musculature (a balanced musculoskeletal system). 

BEE tenacious. Don’t settle for less than your best. Your program is clearly outlined and defined in your training app where you log your weights, reps, sets, and can communicate directly with me–your expert coach (who happens to be a certified all natural bodybuilder, former collegiate athlete, TBI survivor, and a BEEshred practitioner). 

How does BEE shred work?

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories you burn in a given day. Your TDEE (THE CALORIES YOU BURN) is determined by four key factors:

70% of calories burned by BMR-Basal Metabolic Rate 

15% of calories burned by NEAT-Non Exercise Activity Thermogenesis

10% of calories burned by TEF-Thermic Effect of Food

5% of calories burned by EAT-Exercise Activity Thermogenesis

Defining and understanding these four Factors:

Basal Metabolic Rate (BMR)

Basal metabolic rate refers to the number of calories your body burns each day to keep you alive. BMR does not include physical activity, the process of digestion, or things like walking from one room to another.

Basically, BMR is the number of calories your body would expend in a 24 hour period if all you did was lay in bed all day long. This is the absolute bare minimum of calories it takes to ensure your survival.

By focusing on retaining and increasing your lean tissue, we maintain or heighten the BMR. In other words, this largest burner of calories is not worsened by doing tons of cardio. Rather, this largest calorie burner is promoted to greater efficiency. 

Too often people attempt to lose weight (their goal being, to lose fat), by doing hours and hours of cardio without promoting their lean tissue via resistance training or diet. This results in lowered muscle mass on the body and this then causes a number of non optimal conditions:

1-Less lean tissue means slower metabolism, so you now need to do more to burn calories and you are burning less calories when not active. 

2-You are more insulin resistant. Simply put, this is your ability to utilize carbohydrates for energy. The more consistent we are with resistance training, the more your muscles are hungry for (sensitive) to insulin and the less likely you are to store the glycogen in your adipose tissue. TO PUT THIS ANOTHER WAY: WITHOUT RESISTANCE TRAINING, YOU ARE MORE LIKELY TO GET FAT BECAUSE YOUR BODY DOESN’T UTILIZE CARBOHYDRATES PROPERLY!

3-By continually doing cardio and starving yourself you are putting your body in starvation mode. This is not going to get you closer to your goals–unless your goals are being cranky, weaker, less healthy, and all with the same or more time allotted to training that could be HIGHLY SUCCESSFUL IF SPENT ON PROPER RESISTANCE TRAINING. 

4-Your body isn’t more athletic or less prone to injury with all the cardio and none of the resistance training. Muscle is the organ of longevity. Cardio, in the traditional sense of running, walking, biking: does not promote muscle. Nor does cardio burn more fat than resistance training. 

So why do cardio at all?

Cardio is good for your heart. 

Great news is that just simply walking accomplishes this promotion quite well. In fact, walking 30 minutes per day reduces morbidity by 50%. 

Furthermore, walking is more sustainable for the body and is unlikely to impact the recovery processes for your lean tissue, and in some cases, actually aides in recovery. 

Takeaway: WE ALL SHOULD BE WALKING 30 MINUTES OR MORE PER DAY. 

BEEshred is habituation into the right situation for your fitness goals. 

How do we properly build a habit? The right program: Bulletproof principles, approachable action plan, expert support.

Program? 90 days=12 weeks.

Every 4 weeks will reveal a new level of progress. Commit to this program and after 12 weeks you will be a whole new person in terms of: ENERGY, MOTION, EMOTION, RESILIENCE, APPEARANCE, EXERCISE ACUMEN, AND SELF DETERMINATION. 

Self Awareness transforms into Self determination. 

That is what I want to provide you with. 

This is BEE shred. 

Are you the type that will do anything for your family? 

Then you must be willing to bee the best version of yourself (Hint; that version is in the best physical condition and not 20+ pounds overweight).

Are you trying to bee the best athlete you can be? (HINT: that version moves with power and strength because they have proprioceptive (body awareness) and strength capabilities bolstered by resistance training. IN OTHER WORDS, YOU WITH MORE MUSCLE IS BETTER THAN YOU WITH LESS MUSCLE—100% NOT EVEN DEBATABLE!).

Do you want to bee the best parent you can bee? (HINT: Your children will follow the behavior you model. Want them to be drunks, druggies, nicotine fiends, and fast food addicts? Model that behavior. You want them to be healthy, resilient, and self determined? Demonstrate with consistency. It will all workout if you workout. They don’t need you to be perfect–in fact, the struggle and effort is exemplary. Your kids need you to model proper behavior. In other words, parents who lift weights and prioritize fitness, have kids that lift weights and prioritize fitness. 

Are you ready to BEE your best version?

Join BEEfit today and let’s set you up on the BEE shred program best suited for you and your goals!

Can BEE shred programs be done outside of the BEEfit gym? ABSOLUTELY! Message me today to schedule your consult and let’s set you up with the BEE shred program for you!

ryanbeefit@gmail.com

Sitting is a death sentence. 

Sedentary lifestyles are the new cigarettes.

(I suppose that makes cigarettes the new meth, then?) 

Well, 

Are you sitting me?

Let’s stop the attack on our health!

For every hour of sitting we are committing:

Walk for 10 minutes. (or for 10 bodyweight squats). 

🚶10 minutes of walking or 10 squats 

For 

🪑Every hour of sitting. 

Why?

Too much sitting is killing us. 

So 

break up the sitting with some walking or squatting. 

🥅Daily Goal—30 minutes of dedicated walking time or 30 (bodyweight) squats everyday. 

🚶Walking 30+ minutes per day reduces mortality by 50%!

🎓How to squat 👇

Squatting is proposed as an option for when time/space/weather/needs dictate otherwise. 

Furthermore, the beauty in this is the simplicity and consistency aspects that allow for all levels of fitness to reap the benefits of movement regardless of time/equipment access/fitness level. Further progressions or modifications of this plan are available. (IE, Walk or Squat variations/alternatives).

*A great way to get your 30 minutes of total walking in per day is to do a ten minute walk after each meal you eat. This method really optimizes your metabolism and proper absorption of your food as well. 

Walking is one of the best ways to raise your NEAT (responsible for 15% of the calories your burn= 3 x the amount of calories you can burn via exercise). Thus, walking is a highly effective way to burn fat and is superior to cardio modalities that draw heavily upon your recovery capacity while also carrying higher injury risks.

As a professional all natural bodybuilder, I swear by walking as the cardio means I utilize on my way to being sub 8% body fat and stage ready.

WAYS BEEfit can help you know squat…

Squat clinic 8/23/24 @ 5pm

20 spots

(10-newbee/6-intermediate/4-advanced) 

RSVP “Squat clinic: newbee/intermediate/ or advanced” via email:

ryanbeefit@gmail.com

We will review warm up, set up and navigate through the mechanics for: 

Bodyweight squat, goblet squat, and barbell front squat.

*(Participants will work on the variant best suited for their capability). 

**Join our small group personal training class T/W/TH 530-7pm

***Set up personal training/training app with coach Ryan from BEEfit.

1.Ages 7-13.5 (youth program) More advanced/experienced youths are encouraged to do our personal training group (s).

🐝Byproducts of Strength Training:

Self determination, confidence, improved health markers, lifelong skill to build upon, added strength and muscle reduces injury risk and makes it easier to acclimate into sports/physical pursuits. 

2.TEEN personal training group (Ideal for young athletes!) **This is not a large group Program=this is personal training from the areas premier coach!

Perfect program for young athletes that want to:

JUMP HIGHER

MOVE FASTER

“BEE” STRONGER

LEARN THE PRACTICES TO BEST PROMOTE HEALTH AND FITNESS

WANT THE KEYS TO THEIR BEST PERFORMANCE!

-M/W/F personal training at 845-10 AM.

-APP program support: Logbook, technique videos, 2 way communication, and more!

-Choose between our Sports Performance Program or Bodybuilding Program! (Each plan is personalized for individual needs, goals, and capabilities!).

-Plus Gym access for 8 weeks!

Nutrition plan based on their goals and needs.

6 days per week of planned training + 12 week program to follow on app after program is over!

Limited enrollment availability. **Parents interested in the teen personal training program should message us ASAP. ryanbeefit@gmail.com  

Pay by the week or all at once

https://beefit.clubautomation.com/calendar/event-info?id=15&style=0&isFrame=0

🐝Youth Camp Summer 2024 (our 5th year offering this program)

Details:

Ages? 7-13

Program is designed and taught by our lead trainer/owner, Ryan, whom has over 5 years of Early Childhood Education experience in addition to his 5 years of in gym youth training!

🗓️8 Week Course, 3 days per week, 24 sessions

🗓️ Dates: July 8th – Aug 30th 

📍 Location: 311 State Street Sedro-Woolley

⏰ Time: 10:00 AM – 11:15 AM

📝 Enrollment Deadline: July 1st

📅 3 days of instruction Mon/Wed/Friday

Link to register 👇 ENROLL TODAY! 

https://beefit.clubautomation.com/calendar/event-info?id=15&style=0&isFrame=0

🏋️‍♀️ (14-18? We have a Teen Bodybuilding Course! MSG for inquiry)

Please let me know if you have any questions! We are offering referral rewards as well! Refer a friend and get $50 off per referral!

-Ryan

ryanbeefit@gmail.com with any Questions/request for a call.

(Enrollment also available at our website)

COACH RYAN is a former preschool teacher, collegiate athlete, and current WNBF Professional Bodybuilder (Certified All Natural–NO PEDs, ever!). All the information and lessons learned from BEEfit can be progressed by each student over the course of a lifetime!

Resistance training is a life skill and the best investment in personal health.

Youth Camp Summer 2024

Ages? 7-13

🗓️8 Week Course, 3 days per week, 24 sessions

🗓️ Dates: July 8th – Aug 30th 

📍 Location: 311 State Street Sedro-Woolley

⏰ Time: 10:00 AM – 11:15 AM

📝 Enrollment Deadline: July 1st

📅 3 days of instruction Mon/Wed/Friday

Link to register 👇 ENROLL TODAY! 

https://beefit.clubautomation.com/calendar/event-info?id=15&style=0&isFrame=0

🏋️‍♀️ (14-18? We have a Teen Bodybuilding Course! MSG for inquiry)

Our teen program features 48 training sessions loaded in the app, 24 personal training sessions, and 2 months of gym access! Message us with questions! You can join with the link above for teens of those younger than 14 for the youth camp!

The youth training group is being offered three days per week 10-11am, Monday, Wednesday, and Fridays July 8-Aug 30. We cover proper warm up, strength progression principles, form and execution for each motion, workout selection, and a “finisher” in each session. After 8 weeks, the student should feel confident to navigate a training room without assistance (though we hope he will continue to grow with us of course). 

Mondays: Abs, Legs, Shoulders

Wednesdays: Abs, Back, Chest, Arms

Fridays: Total body/circuit/obstacle course

RESISTANCE exercise will help increase strength, coordination, confidence, and more! All while providing a lifelong skill and habit that pays innumerable dividends. After 8 weeks the student should know how to engage each major muscle group and “BEE” excited to continue progressing their knowledge and strength!

Please use the link to enroll the student in the program under their information. More than one child in the program? Message us and we will review and apply a discount!

Parents/legal guardians, please fill out a, “training waiver profile” from the membership section for liability purposes. **$0 Enrollment and 1 week FREE for every parent!

Q? ryanbeefit@gmail.com

$700 for program rate. (SAVES $300!) **do this option even if only doing 6 weeks of camp.

$125 Weekly rate.

$45 per session rate.

**if you want the program rate but cannot pay full amount, billing can be setup!

This program has been refined year after year and is designed to provide the foundation for a lifetime of progressive strength and the myriad of benefits from consistent resistance training. Over 8 weeks we will apply the tools of strength and hypertrophy training, reinforce nutritional habits, improve sports acumen… all while building great habits for a lifetime of health.

**if you want the program rate but cannot pay full amount, billing can be setup!

Again, Link to register 👇WE HAVE A LIMITED NUMBER OF SPOTS! REGISTER EARLY TO GUARANTEE A SPOT!

https://beefit.clubautomation.com/calendar/event-info?id=15&style=0&isFrame=0

1.RESISTANCE TRAINING: Prioritize hypertrophy training

2.ABS: Train your abs/core daily: 3 times per week minimum, PREFERABLY IN THE AM. 

2.PROTEIN: Eat a lean protein centric diet.

3.HYDRATION: consume ¾ oz. to 1 oz. of H2O per pound of bodyweight (for sure 1.25oz. Per lb of LBM ‘lean body mass’).

4.DETERMINE daily calorie needs and MACRO NUTRITIONAL GOALS: Protein, Carbohydrates, and Fats. Know your eating goals and have a plan to stick to them. MOST IMPORTANT IS DAILY PROTEIN INTAKE! Why? TEF (thermic effect of food) and adequate protein intake spares/protects your lean tissue aka, your metabolism. The TEF of protein, when eating lean and to the number of grams you should consume daily, should result in a calorie deficit. 

5.TRACKING: ON the theme of #4, start with your daily goals for Protein, Carbohydrates, and fats and subtract each meal from the totals–you’ll be surprised at how fast you use up the daily allotment for Carbs and Fats…utilize a meal tracking app if wanted, or just look up your macro totals. Tracking will help you be aware of timing, portions, and what you need the most work on.

6.WALK: Three times per day, right after a meal, walk for 10 minutes. This will help you metabolize your food better while also adding to your daily NEAT (Non-Exercise Activity Thermogenesis).

7.SUPPLEMENTS: Utilize NSF certified supplements ensure nutrient quality, availability, uptake and to control calories. Supplements provide low or no calorie nutritional support. When in a calorie deficit (losing fat), it is crucial to provide the body with vital nutrients, especially protein and creatine. Why? Lose a pound of muscle and there goes 35-55 calories per day that you were burning without doing anything. DO NOT LOSE MUSCLE unless morphologically it must occur for the body composition you desire. IE, ONLY in extremely over massed individuals is there to be measurable muscle loss in conjunction with drastic fat loss. In other words, yes, when extremely overweight, there is going to be some muscle loss–but in contrast to Fat loss, it won’t be detrimental so long as it is done with a global approach (making sure muscle is balanced and functional). HINT: dotFIT is the only brand that has a full line of NSF certified supplements. 20% link and explanations on supplements👇

dotFIT : Practitioner Grade Supplementation

8.CONSISTENCY is key. Your plan and approach needs to be sustainable and progressive. One day at a time, one meal, one set, one good night of sleep…stack the wins and set up for success. Failures aren’t permanent! They are to be assessed, addressed, and progressed through by having a strategy/plan to overcome them. 

9.PROGRAM: We mentioned earlier to Prioritize Hypertrophy/strength Training…this means you should have a systematic routine, aka, a program to follow for 8-12 weeks of appropriate volume and progressive intensity. Prioritize larger muscle groups and compound lifts. Use isolation motions to target underdeveloped muscles and to add specified volume/intensity to targeted muscles. Finish the program, assess, address successes and failures, make small adjustments and attack the new program with consistency. 

10.DON’T DIET FOREVER: Set your goals and when you achieve them, have a planned maintenance/growth phase of your training. Your body is not meant to be in a deficit for prolonged periods of time. Homeostasis rules. Your body needs balance and if you consistently underfeed it, it will adapt–and with negative repercussions. A good plan can still allow for foods you love, they just need to be accounted for and budgeted calorically. 

**There’s my 10 commandments for fat loss…Off the top of my head, I would add:

-Eliminate/limit liquid calories (adding calories to your coffee? That destroys the benefits of coffee. Can’t do it without adding a ton of crap? FIND OTHER OPTIONS! (ADD chocolate/vanilla protein powder, cinnamon…IE improve it with protein, or flavor it with 0 calorie options, or get non calorie caffeine like the WORKOUT EXTREME.

-Eliminate snacking/calorie intake outside of ‘true eating’ windows. IE, stop snacking.

-Daily movement is essential. 

-Cardio is not a good way to lose fat. 

-You can’t outrace a bad diet.

-Your genetics and your metabolism aren’t to blame. It’s your habits and your lack of muscle. 

YES, your habits were probably LEARNED under the tutelage of parents, but those are not genetics, that’s ENVIRONMENT. 

CHANGE THE ENVIRONMENT THAT MADE/MAKES YOU SICK!

Summary:

You are a byproduct of your habits. Consistency is key. Establish a routine for nutrition that consistently has your body in a caloric deficit while meeting your daily protein needs and not going over your daily carbohydrate and fat recommendations. Hydration, protein intake, and not being in a calorie surplus is easier (& more consistent) with the aid from proper supplementation. The body won’t improve/maintain and your metabolism will suffer without resistance training. Not only will your metabolism suffer, but your strength and movement patterns diminish without resistance training. Set goals and have a plan to support them. 

Ready to make some changes? 

Get on a BEEfit plan today. 

Schedule your free consultation call today!

JOIN TODAY! 👇

JOIN!

KEY WORDS:

RESISTANCE TRAINING 

PROTEIN 

HYDRATION 

DETERMINE daily calorie needs 

TRACKING 

WALKING 

SUPPLEMENTS 

CONSISTENCY

PROGRAM

DIET FOREVER? NO!

Why?

I have developed a system for maximizing muscle growth, improving strength, increasing flexibility, minimizing injury risk, expanding athletic capacity…all while increasing my own intrinsic interest in the process.

Does this mean that I want you to become an all natural bodybuilder?

No. Not necessarily.

It means I want you to be able to take control of your physique. I want you to know what OPTIMAL is for each given principle so that you know what to do to improve. (Shoot for the stars, get to the moon).

It means I want you to get the most out of each rep you have time to complete.

It means I want you to do the exercises with the greatest probability of producing the outcome you want for you.

It means you will move better, feel better, have more energy, be more effective at emotional regulation, and ultimately, yeah, you’ll look better. 

It means you will have a direct involvement on the improvement and expansion of your longevity as you globally accumulate more muscle mass. \

I want you to train like me because I want you to have the greatest returns from your fitness investment. 

I want you to train like me because I have been where you are and I know the most effective means to progress from day one to being a professional all natural bodybuilder.

Does this mean that you don’t stop until you’re a pro all natty bodybuilder?

No.

Most will be absolutely elated with earlier stages of development along this path.

I want to give you the principles and keys so you can unlock your potential with effective workouts, sound nutritional guidance, and a recovery strategy.

How?

We do this with by following a program designed for you and your goals.

Based on: 

# of days per week and amount of time you can consistently train. 

Your goals and limitations. 

Don’t allow societal influences and social media “gurus” to steer you wrong, distract, or allow you to settle for less than what you want for yourself. 

We live in a time that is expressly designed to usher you into a sloven lifestyle of excess and laziness. This era of quick fixes, promotion and acceptance of obesity, and the proliferation of pill based solutions is destroying the health of individuals, families, and cultures. 

This can stop with YOU.

YOU CAN END the generational ties to destructive habits.

ESPECIALLY if you are the head of a household. HERE you get the opportunity to model the behavior. Here you are the leader. IF THIS IS YOU: what are you doing to model admirable behavior? Yes it is a lot of pressure. What alleviates the pressure? Proper action. Consistency. REMEMBER: “They learn from watching you.” If you don’t want your kids to be obese, DON’T STOCK THE CUPBOARDS AND FRIDGE WITH TRITE! That’s right, you buy the food, you support the behavior one way or the other.  

YOU CAN END the generational ties to destructive habits.

You can’t simply destroy a bad habit (s). You must replace them. Fitness has many principles to follow. A program from BEEfit will guide you along these principles while providing you with motivational workouts, direct trainer support for all your questions, and when you add that education and support to the awesome training environment at our gym, you have an unstoppable new habit formed around solid principles to progress and expand upon over your lifetime. 

I want you to train like me, because I want you to BEEfit. 

Remember, I am not saying that you should want to be a bodybuilder. I am saying that you should want to utilize the best techniques for adding muscle in a global approach that creates a body with a suit of muscle armor. Adding muscle is adding longevity. Adding muscle is improving your metabolism. Adding muscle is improving your performance. Your muscles are a suit, ready to absorb the hits that life delivers. The more muscles you have, the more life you can absorb…and if you are for some misinformed reason, “Scared of adding too much muscle,” I guarantee you that it won’t happen so fast that you can’t stop the growth. 

If you are ready to make the most out of your ONE AND ONLY BODY, then you are ready to make fitness a habit and a hobby, and you should contact us/sign up today, so you can BEEfit. 

JOIN today!

Memberships 👇

https://beefit.clubautomation.com/member-portal/locations/1/memberships

Questions? EMAIL us or REQUEST A CALL!

ryanbeefit@gmail.com

Hypertrophy Strength training is 

Your answer for:

🦴Stronger bones 

💤Better sleep 

🔥Lower mortality rate/ stronger immune system 

🤷‍♂️Less anxiety 

🎓Sharper cognition 

🏋️‍♀️ Peak performance potential 

🚑Lowest risk for injury!

📈Improved health and increased play-span!