B Athletics Coaching and Nutrition

Another week. Another chance to get a little stronger.

There are no shortcuts here—just consistency, effort, and showing up when you said you would.

Every workout builds on the last. Every rep matters. Every week is another step toward becoming a healthier, stronger version of yourself.

Let’s make this week count. 💪

How long can you hold a perfect elbow plank? ⏱️

Drop your best time/weight below! 👇🔥

Summer is busy...kids sports, graduation parties, family vacation, etc.

One of the biggest mistakes people make is waiting until they're starving and then grabbing whatever is convenient. The good news is that Kwik Trip has plenty of high-protein options that can help keep you on track when you're on the go.

Here are some of my favorite choices:

• Hard-Boiled Eggs – 12g protein per pack

• Fairlife Core Power Protein Shake – 26g or 42g protein

• Beef Jerky or Meat Sticks – 10-20g protein

• Grilled Chicken Breast or Chicken Bites – 20-30g protein

• Greek Yogurt – 12-20g protein

• Cottage Cheese Cups – 12-15g protein

• String Cheese – 6-8g protein each

• Tuna Packets – 15-20g protein

• Quest Protein Bars – 20g protein

• Mixed Nuts (watch portions) – good source of healthy fats

A few easy snack combinations:

• Protein shake + banana

• Greek yogurt + piece of fruit

• Beef stick + string cheese

• Hard-boiled eggs + apple

• Cottage cheese + berries

Remember, the goal isn't perfection. The goal is making better choices consistently. Having a few go-to options at places like Kwik Trip can make a huge difference when life gets busy.

Just a casual stroll… with a weight locked out overhead. 😅

Overhead carries are one of the most underrated exercises out there:
✅ Core strength
✅ Shoulder stability
✅ Posture
✅ Grip strength
✅ Mental toughness

Sometimes the best training isn’t fancy—it’s picking something heavy up and going for a walk.

Don’t underestimate the power of getting outside and training in the sunshine ☀️💪

Outdoor workouts can help:

* Boost mood and energy
* Reduce stress
* Increase vitamin D exposure
* Improve mental health and focus
* Make workouts feel more enjoyable and less repetitive

Fresh air, movement, sunshine, and a good workout is a powerful combination 👊

Get outside, get moving, and enjoy the process.

Today we remember and honor the brave men and women who made the ultimate sacrifice for our country 🇺🇸

Memorial Day is more than a long weekend — it’s a time to reflect on the freedoms we enjoy because of those who gave everything in service to others.

From all of us at B Athletics, thank you to the fallen heroes and the families who carry their legacy forward. ❤️🤍💙

At B Athletics, we believe one of the biggest reasons people succeed in fitness is because they’re not doing it alone.

Group classes work because they create:
✔️ Accountability — people expect you to show up
✔️ Coaching — expert guidance every workout
✔️ Motivation — energy is contagious
✔️ Structure — no guessing what to do
✔️ Community — training with people who support you

Most people don’t fail because they’re incapable. They fail because staying consistent alone is hard. A great group environment helps you keep showing up even on the days motivation is low.

The workouts are scalable for all fitness levels, and the support system is what keeps people going long enough to see real results. 💪

Leg day: because strong legs make everything else easier. 🦵🔥