Let’s get stoned…priorities!

Let’s get stoned…priorities!

How to improve your wellness…

Clear your path: 

concentrate on the big stones, not the pebbles. 

Most people want:

To not be obese.

To have good energy.

To move well/do the things they enjoy without pain.

To live a long and healthy life.

Most people focus on the wrong things in the pursuit of health…

Prioritize what you want to realize your vision…

You almost certainly need:

-Strength and hypertrophy training

-A sensible diet, rich in protein, (fats, carbs, fiber, antioxidants, micronutrients–matter too, but the biggest thing here is getting enough protein. In other words, all other things are after protein and water.) If you haven’t hydrated or eaten enough protein or rested–everything else will be suboptimal. 

-A minimum of 6 hours of sleep per night-men, more than 7-women. (More is better, surprise).

-Daily steps–1,000 + steps daily (30 minutes of conscious walking daily accomplishes this for most). 

-So you need resistance exercise, daily movement (cardio–low impact preferred-IE WALK!), protein, and water. 


Don’t bother picking up pebbles before clearing the stones. 

So when we say, “Let’s get stoned,”

Know that we mean to prioritize the big stones and not the pebbles.

Once you consistently clear the big stones daily, 

Then start clearing the pebbles from the path. 

Priority principles–NEVER FORGET, NEVER NEGLECT 1-5.



3.Resistance Exercise

4.Daily steps

5.Nutrient Support (Daily Micronutrients, Creatine, Omega-3)

6.Recovery modalities/mobility/fascia release

7.Reading and Journaling/writing 

8.Alternative recovery modalities (Sauna, Cold plunge, red light therapy)

–#8 –these are very small pebbles. For the love of yourself, stop giving so much time and attention to small reward pebbles like #8 items. Especially the cold plunging–this has been proven to blunt muscle recovery when done post exercise. If you never did the things in #8, you could still achieve optimal health. 

If you focus on 1-6, you will progress to optimal health. 

Stimulate your muscles, support them with nutrition, celebrate them with movement. Your body is a perpetual motion machine! Without resistance, your body degrades. ON WITH THE RESISTANCE!

How to make the most positive changes in the least amount of time?

Follow a program with an experienced, holistic, all natural coach that focuses on muscle addition, movement, and sustainable fat loss. (Description of BEEfit coaching from coach Ryan).

What is a program?

6-12 week segments of training focused on key movements that should stimulate the body and produce muscle promotion in needed areas, increase strength, and with the support of our recovery, progress our physiology in the direction of individual goals–Fat loss, muscle gain etc.  

How do I get coaching from BEEfit and coach Ryan?

Contact us and we do an intake/consultation call to evaluate compatibility. 

How do we meet and train?

Training is done via our App and can be supported with in person training. 

What are the in person training options?

We can schedule one on one appointments or you can meet with the personal training groups and work off your individualized training app with coaching and community support.

How long do I need to workout?

1-Remember, this is a lifelong habit and reward.

2-your individual needs/abilities will determine your workout times/duration. (but 30-90 minutes 2-6  x’s per week is the average).

3-Your training should align with your goals and needs–priority principle–focus on the movements that yield the most returns!

What movements should my programs cover?

Train these 6 components at minimum 1 x Week with progressive overload principles:


2.Hip Hinge (deadlift, good morning, 45 degree back extension)


4.Pull-horizontal and vertical


6.Core* (abdominals and surrounding areas) *greatly benefits from daily work.


What happens when you lift consistently (resistance exercise)?

💪Burn more calories 

🦴Stronger bones 

💤Better sleep 

🔥Lower mortality rate/ longer play span. 

🤷‍♂️Less anxiety 

🎓Sharper cognition 

🏋️‍♀️Peak performance potential 

👛Bodily Change = morphological (it is only logical to promote lean tissue! A.k.a. muscles: you will burn more calories, move better, perform better, live longer).

🐝 AVOID THE FADS: Priority principles! Focus on what brings the most returns for your time and best progresses. There are lots of shiny pebbles distracting you on your path, BEEfit and coach Ryan are here to make sure you don’t waste your time on or get distracted by pebbles! 

Posted on: March 31, 2024Ryan

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