Bene-Fitaz

ROUND 3 (TOP 10) ENDS THURSDAY NIGHT, LINK IN BIO!

Round 1 complete... On to round 2! I appreciate all the votes, shares and support, thank you! Round 2 ends May 23rd. Each voter is able to do 1 free vote every 24 hours. It asks you to verify identity with Facebook or a credit/debit card for vote counting. It will not be charged unless you choose to pay for votes. LINK IN BIO!!

Giant Tortoise having a day out on the town joined our exercise/play sesh over the weekend!

It's blurry but you can still see the guns. 💪🏼Koral and I completed the for push-ups last week.

Thanks for the invite & accountability ! Thanks to my other accountability buddies that joined in too, .yo.7

PS: We are going strong on the sit-ups/crunches now.
Who's in?!

Just giving .mahesh a little extra shout out for doing a 3 MINUTE plank after 2 previous sets of weighted planks for 2 minutes each. Nice work Mahesh!

The hardest part of diet changes is the transition phase... Once you find things you like to eat/drink that fit whatever plan you're following, everything gets a little easier.

Harvard Healthy Eating Plate

SET PROCESS GOALS!

"1 step at a time, 1 punch at a time, 1 round at a time!" -Rocky Balboa

Its suggested that only 8%-9% of Americans achieve new year resolutions, 23% quit in the first week, and 43% quit by the end of January.

Most of us have set goals at some point or another in our lives. Whether they are family/relationship goals, health/physique goals, business goals, or just "life" goals, it helps to have a plan. Some of us probably do great at setting and achieving goals. The majority of us probably need a little extra planning to better our chances at seeing it through until our goal is achieved.

Writing down goals and or a plan to achieve them is a pretty common suggestion, and thats for good reason. Some research shows that writing them down, on a regular basis, can raise the likeliness that you'll reach those goals by almost 50%.

Here's a tip I'm sure a lot of us already know... USE PROCESS GOALS! Process goals are the incremental steps to the ultimate goal. I like to use moving as an example. When we move from one house to another, we usually do it one box/item at a time. Individual boxes turn into a load, and the load ends up at the new house. After that, we unload and organize until we have reached our goal of moving to a new location.

For health and fitness its 1 grocery store trip, 1 meal, 1 step, 1 rep, 1 set, 1 workout, 1 good nights rest, 1 day, 1 week, 1 year at a time... You get the point.

When considering or using supplements, there are a couple things you can do to help make the best choice for your needs.

1) Identify your specific needs and a supplement that targets those needs. Do your research.

2) All supplements are not created equal, or even thoroughly regulated. Find trusted sources that disclose info on testing of purity and effectiveness.

3) Don't buy more than you need and don't underestimate the power of well balanced nutrition and its effect on desired results and health. Athletes should verify supplements do not contain ingredients banned by any organization that affects their sport eligibility.

4) Take appropriate doses.

I personally have been on the supplement roller coaster throughout my fitness journey. For the last 10+ years, I've transitioned from meat eating amd stacked supplementing to plant based and only supplementing plant based protein, caffeine and mushroom powder. Oh, and vitamins/minerals/electrolytes via zip fizz, liquid IV(rarely), and magnesium powder... I will return to creatine when I feel I've plateaued and possibly some animal products down the road. For now, I'm realizing the power of whole foods, minimal supplementing, rest and well designed programs have a lot more potential than I ever gave them credit for in my early years of sports and fitness.

P.S. Dry scooping is gross. You're better off throwing it back with 2-4 oz of water in a shot.

*Pics taken from National Academy of Sports Medicine text book*

Hey there! I know it's been a little bit since I've posted. I've been working on lots of things to add to the schedule, trying some new things and maintaining some old things! I figured I should check in with a little update...

One new thing I've really been enjoying is Aqua Fitness with the seniors! One of the highlights of my week. Great Attitudes..

Also, starting to add some new classes online at bene-fitaz.com! I'm really excited about the programs I've been creating and will continue to add to the schedule.

Lastly, all my private training clients have been on a roll! I'm really proud of all their hard work and consistency lately!

More coming soon!