Articles - BEYOND FIT

5 Ingredient Peanut Butter Energy Bites

1/31/2018

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/)

Quality Sleep Challenge

1/29/2018

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!

Weekend warrior #1.26

1/26/2018

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.

BLTA Roll-Ups!

1/24/2018

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:

Lay out a turkey slice on a plate or cutting board (or whatever you want, you don't have to listen to me).
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).
Layer a few strips of tomato, 1-2 strips of bacon, and 1 slice of avocado on top of that.
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.
Just pick it up and eat it. No toothpicks necessary to hold it together.

(Credit: www.ourpaleolife.com/2013/03/turkey-blta-roll-ups )

Take a Break From Tech

1/22/2018

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.

Weekend Warrior #1.19.18

1/19/2018

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

Broccoli Stir-Fry With Chicken and Mushrooms

1/17/2018

2018 Bucket List Challenge!

1/15/2018

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!

Weekend Warrior #1.12.18

1/12/2018

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

Sautéed Chicken Thighs with Garlic, Red Wine, and Rosemary

1/10/2018

Bookworms Challenge…

1/8/2018

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!

One-Pan Healthy Sausage & Veggies (Servings 4)

1/3/2018

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

1/1/2018

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

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

1/1/2018

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!

Vision Board Challenge

1/1/2018

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!