BEYOND FIT
  • Home
  • About
    • FREE Metabolic Roadmap
    • Apply for coaching
    • Articles
  • Success Stories
  • Programs
    • Drop 3 Sizes in 90
    • 30 day shred
  • Member Portal

5 Ingredient Peanut Butter Energy Bites

1/31/2018

2 Comments

 
Picture
​Ingredients:
 
  • ⅔ cup creamy peanut butter
  • ½ cup semi-sweet chocolate chips
  • 1 cup old fashioned oats
  • ½ cup ground flax seeds
  • 2 tablespoons honey
 
Directions:
 
Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll.
 
Roll into 12 bites and store in the fridge for up to a week.
 
(Credit: http://chefsavvy.com/5-ingredient-peanut-butter-energy-bites/)
2 Comments

Quality Sleep Challenge

1/29/2018

0 Comments

 
Picture
​Psychologist Philip Zimbardo did a study with USA Today a few ago asking Americans how “busy” they were.
 
More than 50% of people said they are busier now than they were in previous years and that they sacrifice friends, family and sleep for the success.
 
“Suppose you have 8 days a week? What would you do?”… they asked. People responded that it would be AMAZING because they’d have extra time to work harder and get more done.  There was no mention of spending more time with family and friends….and certainly no mention of getting more sleep!

Read More
0 Comments

Weekend warrior #1.26

1/26/2018

0 Comments

 
Warm-up and cool down for 5-10 minutes each 

6 Min AMRAP (as many rounds as possible)  
24 lunges  
22 Dead bugs  
20 mountain climbers  
 
7 Min EMOM  
8 Renegade Rows  
8 Hand Release Push Ups  
4 Squat Jumps  
 
8 MIN AMRAP  
15 Full sit ups 
20 bicycles  
25 crunches  
30 reverse crunches  
​35 Russian Twist

REady to get started?

Click the blue "get started" button below to schedule a quick, 10 minute "get to know ya" call.
Get Started
0 Comments

BLTA Roll-Ups!

1/24/2018

0 Comments

 
Picture
​Ingredients:
  • 4-6 slices Turkey Cold Cuts (Applegate is my favorite)
  • 1 Plum Tomato, seeded and cut into strips
  • 2 slices Bacon, cooked and cut in half lengthwise and then cut in half width wise (you'll end up with 8 pieces)
  • 1 Avocado, sliced
  • Baby Spinach Leaves
 
Directions:
  1. Lay out a turkey slice on a plate or cutting board (or whatever you want, you don't have to listen to me).
  2. Layer 3-6 spinach leaves (depending on size or how much you like spinach) in the center of the cold cut, width-wise across the short side (see picture above because I suck at explanations).
  3. Layer a few strips of tomato, 1-2 strips of bacon, and 1 slice of avocado on top of that.
  4. Starting at the left side, flip one end of the turkey slice to the right, over the layers you just added. Then roll that folded side over to the non-folded side on the right to create the roll.
  5. Just pick it up and eat it. No toothpicks necessary to hold it together.
 
(Credit: www.ourpaleolife.com/2013/03/turkey-blta-roll-ups )
 
0 Comments

Take a Break From Tech

1/22/2018

1 Comment

 
Picture
​Technology is AMAZING.  We use it nearly every single day...and it absolutely improves the quality of our lives and puts the world at our fingertips.
 
However…. it can also be highly addictive, distract our attention, and can cause us not to be fully “present” in the conversations we’re having, the tasks we’re working on, or the roads we’re driving on.  

Read More
1 Comment

Weekend Warrior #1.19.18

1/19/2018

0 Comments

 
​Warm-up and cool down for 5-10 minutes each
 
Complete 3 rounds for time 
30 Alt reverse lunge + press (1-2)
30 Side plank dips (per)
30 Sprinter sit ups 
10 Tuck jump burpee 

EMOM 8 MIN (every minute on the minute)
15 Mountain climbers 
15 Jumping jacks 

4 Rounds 45s each
Crows pose
Alt Crab toe touch
Plank hold
Dips
Handstand hold
Alt Crab Toe Touch 
0 Comments

Broccoli Stir-Fry With Chicken and Mushrooms

1/17/2018

0 Comments

 
Picture

Read More
0 Comments

2018 Bucket List Challenge!

1/15/2018

1 Comment

 
Picture
This week your challenge is going to be a really FUN one!! We’re already a few weeks into January, so let’s get started with our 2018 Bucket List!
 
Bucket lists are great because:
  • They make you stop and think about what you really want to do, experience, and achieve in your life
  • They are a great reminder that life is short and you should live it passionately and with intention
  • They keep you in touch with your dreams and encourage you to get creative and curious!

Read More
1 Comment

Weekend Warrior #1.12.18

1/12/2018

0 Comments

 
Warm-up and cool down for 5-10 minutes each
 
Challenge Ladder
800 M Run
70 Squat jacks
60 Russian Twists
50 Hip Bridges 
40 Push-Ups
30 Burpee 
20 V Jumps 
10 Dive-bombers
800 M Run
0 Comments

Sautéed Chicken Thighs with Garlic, Red Wine, and Rosemary

1/10/2018

0 Comments

 
Picture

Read More
0 Comments

Bookworms Challenge…

1/8/2018

1 Comment

 
Picture
​Books can take you places you’ve never imagined. They improve the quality of your life, and take you to new heights personally and professionally… not to mention help keep your brain healthy and even help you to reduce stress!
 
They can be a great escape while at the same time help you slow down and become more present. 
 
Reading has been a big part of my life, and I wanted to share a few of my favorite books that have had the biggest impact on me in my life! 

Read More
1 Comment

One-Pan Healthy Sausage & Veggies (Servings 4)

1/3/2018

0 Comments

 
Picture

Read More
0 Comments

Strength Training for Young Athletes — Benefits, Appropriate Starting Age, and Lifting Heavy Weight

1/1/2018

0 Comments

 
Picture
​The subject of strength training young athletes is a hot topic among parents and coaches. Based on the feedback of many professionals and trainers in this arena, here is what we currently know:
  • Speed camps and speed/agility training are the only safe and acceptable type of training for young athletes.
  • Strength/weight training for young athletes is inappropriate, unsafe and should be discouraged until the young athlete is fully developed.
  • If you recklessly decide to strength/weight train a young athlete, you will stunt their growth by sealing off their growth plates.
  • Finally, of course, strength/weight training will make your young athletes big and slow.
How many times have you heard the above?
Preview our strength & conditioning program on youtube

Read More
0 Comments

HAppy New Year! {download your 6 week workout plan}

1/1/2018

0 Comments

 
Picture
You've worked hard all of 2017, but this year we'll work with you to ensure you will be even more determined, focused and dedicated to work towards your health and fitness goals.

For 2018 we are even more dedicated to giving you amazing results faster than any other program with our trademark Accelerated Fat Burn program. In addition to the program, we've planned some exciting, motivational and educational events. Let's have some fun this year and be the fittest parents on the sidelines! 



Read More
0 Comments

Vision Board Challenge

1/1/2018

0 Comments

 
Picture
​Let’s start the New Year off right and with INTENTION.  Time to get creative! 
 
Have you ever heard of a vision board?!  Whether you said yes or no- your challenge this week is to MAKE ONE! 

Read More
0 Comments
    Picture

    Archives

    May 2021
    April 2021
    February 2021
    January 2021
    November 2020
    October 2020
    September 2020
    April 2020
    March 2020
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    May 2017
    March 2017
    February 2017
    January 2017
    December 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015

    Categories

    All
    Beyond Fit
    Challenges
    Daily Workouts
    Kid Stuff
    Mobility
    Monday Motivation
    Nutrition
    Real Talk
    Recipes
    Recovery
    Saturday-fit-camp
    Speed Training
    Success Stories
    Technique
    Weekend Warrior
    Youth Program

    Follow me on:

    RSS Feed

Hours

M-F: 5:30am - 10:00am

M-TH: 5:30am - 10:00am & 3:30pm - 8:00pm          

Sat: 9am-12pm

CAll

484-334-4873

Address

Our location is...everywhere! We are an online personal transformation coach program.

Email

[email protected]
Photos from Funkcionalni_GYM, daveynin
  • Home
  • About
    • FREE Metabolic Roadmap
    • Apply for coaching
    • Articles
  • Success Stories
  • Programs
    • Drop 3 Sizes in 90
    • 30 day shred
  • Member Portal