Be Strong Stay Fit

We help frustrated PELOTON members lose up to 30lbs in 12 weeks without giving up the foods they love!

Operating as usual

Another client completion of the first 12 weeks of NBS with incredible and realistic results!

12 lbs lost and dropped 4.2% body fat while eating nachos in a regular basis 😮!

Watch the video below to hear Kristine (and her cute pup) tell you all about it.

Thanks for the testimonial Alexis!

[12/07/20]   𝐖𝐞𝐢𝐠𝐡𝐭𝐥𝐨𝐬𝐬 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐛𝐞 𝐚𝐬 𝐜𝐨𝐦𝐩𝐥𝐢𝐜𝐚𝐭𝐞𝐝 𝐚𝐬 𝐬𝐨𝐦𝐞 𝐦𝐚𝐤𝐞 𝐢𝐭 𝐨𝐮𝐭 𝐭𝐨 𝐛𝐞.

Keep it simple.

𝘐𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘵𝘳𝘢𝘤𝘬𝘪𝘯𝘨 𝘮𝘢𝘤𝘳𝘰𝘴- focus on your protein targets.
Then target your carbs.
Lastly focus on your fats.

And don’t forget to throw veggies in there too because micronutrients and 💩.

If you’re just tracking calories look at what your day to day behavior is like.��𝙏𝙚𝙣𝙙 𝙩𝙤 𝙚𝙖𝙩 𝙢𝙤𝙧𝙚 𝙖𝙩 𝙣𝙞𝙜𝙝𝙩?

Save 𝗠𝗢𝗦𝗧 of your calories for the evening and do some “damage control” by keeping your calories lower during the day.

Just keep it simple.

Or buy all the diet pills, 30 day challenges, hocus pocus potions, and read all the “nutrition blogs” you want instead 😏.

I help hard-working ⚒️ , no bullsh*t ❌ men lose up to 30 pounds in 90 days or less WITHOUT extreme dieting, spending hours in the gym or giving up 🍕 and 🍔! 👊🏼💥

Be Strong Stay Fit's cover photo

Legs + Cardio

LEGS 🦵🏼 AND GLUTES 🍑
knocked out in 30 minutes here in my garage.

No “weights”. No “machines”. No minute wasted!

... other than the time dodging Bruno 🐶.

THEworkout
Warm up: half mile run
4 rounds
A1: banded side steps 20 steps each direction
A2: “racked” reverse lunges with sliders x 12 each leg
4 rounds
B1: “racked” box (bucket) squats x 12 each side
B2: single leg mountain climbers x 20 each side
Cool down: half mile run

Shorts by TEN THOUSAND (code TTGSD for 20% off)
Tank by Peloton

Cardio + Upper Body Workout

Threw a wrench in this one and added TRX Training into the workout!

(Start saving these! This is the last month they’ll be free before these workouts are $9.99 a month.)

6 rounds
A1: jump rope x 100
A2: pistol squats x 12 (each leg)
A3: TRX high rows x 12
A4: TRX low rows x 12
A5: push up + knee tuck x 12
A6: mountain climbers x 24
120 second rest and repeat!

CLICK the link below for Zoom/Facetime sessions

http://ow.ly/4OzD30qFspx

or email [email protected] to book your FREE consultation!

Shorts by TEN THOUSAND (code TTGSD for 20% off)

Horizontal upper body workout + cardio!!

All you need for this one is a jump rope and the bands I’ve been using with all my clients!

4 rounds
A1: 100 reps jump rope
A2: high rows x 12
A2: neutral rows x 12
A3: underhand grip rows x 12
4 rounds
B1: tricep extensions x 20
B2: bicep curls (right/left/both = 1) x 10

C1: 1.5 mile run

CLICK the link below for Zoom/Facetime sessions

http://ow.ly/4OzD30qFspx

or email [email protected] to book your FREE consultation!

Shorts by TEN THOUSAND (code TTGSD for 20% off)

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong Men's Health #menshealth Bodybuilding.com

Not in the mood to workout today?

Neither was I this morning but ... I still made sure to move!

This should take less than 20
Minutes:
100 reps jump rope
10 burpees
90 reps jump rope
9 burpees

All the way until you get to 10 and 1!

CLICK the link below for Zoom/Facetime sessions

http://ow.ly/4OzD30qFspx

or email [email protected] to book your FREE consultation!

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong Men's Health Bodybuilding.com #menshealth

Be Strong Stay Fit

Tired of following random workouts with no actual direction? I dont blame you.

Full body Vertical movements today and full body horizontal movments tomorrow!

30 minutes cardio followed up by

4 rounds
A1: squats x 15
A2: split squats x 10 each leg
A3: calf raises x 30
4 rounds
B1: 1 and a half rep curls (all the way up, half way down, back up, all the way down = 1) x 10
B2: overhead tricep extensions x 12
B3: military press x 15

CLICK the link below for Zoom/Facetime sessions

http://ow.ly/4OzD30qFspx

or email [email protected] to book your FREE consultation!

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong Men's Health #menshealth Peloton Nike

Paid my dues this morning.
Have you paid yours?
www.BeStrongStayFit.com
Peloton Robin Arzon 2XU

Still packing on the pounds while stuck at home?
Still no structure to your workouts?

You’re wasting VALUABLE time! My clients that have been working with me virtually have been making more progress than usual since they’re able to control more variables than usual!

Listen to one of my favorite clients Cameron Johnson y’all about what it’s been like to work together via Zoom with my new at home system

CLICK the link below for Zoom/Facetime sessions

http://ow.ly/4OzD30qFspx

or email [email protected] to book your FREE consultation!

Cameron Johnson

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong Men's Health Bodybuilding.com Peloton EPX Elite Performance #menshealth

[05/28/20]   THE KETO DIET
on today’s segment of Stripping Off The “COVID-15 lbs” @ 6pm on the EPX Elite Performance Instagram (link below)!

See you then 👌🏼!

https://www.instagram.com/epx_culture/?hl=en

Looking like a mess because your barber shop is closed? Me too!

Doesn’t mean your physique should look sloppy too!

www.BeStrongStayFit.com

No dumbbells because they’re sold out?
No gym because they’re closed?
No gym because you’re concerned (and rightfully so)?
Not a lot of space?
No outdoor area?

You’re not the only one. I’m in the same boat as most of you and so are my clients.

We’re still out here putting in work (virtually) ... what’s your excuse?

CLICK the link below for Zoom/Facetime sessions

http://ow.ly/4OzD30qFspx

or email [email protected] to book your FREE consultation!

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong Men's Health 2XU Peloton adidas Bodybuilding.com #menshealth

Comment below! Let’s see some honesty 😉!

www.BeStrongStayFit.com

All you need for this one is a set of bands and a “Time To Get Sh*T Done” mindset #TTGSD 💪🏼!
(Scroll down to my previous post for a link where you can snag these bands.)

Happy Friday!

30 minutes cardio of your choice followed up by

Back and Arms
4 rounds
A1: Face pull x 12-15
A2: low rows (neutral grip) x 12-15
A3: tricep extensions x 12-15
4 rounds
B1: lat pull over + tricep push down x 8-10
B2: bicep curls (right hand/ left hand/both hands = 1 rep) x 10-12

CLICK the link below for Zoom/Facetime sessions

http://ow.ly/4OzD30qFspx

or email [email protected] to book your FREE consultation!

Shorts by TEN THOUSAND (code TTGSD for 20% off)

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong Men's Health #menshealth

All you need for this one is a set of bands and a “Time To Get Sh*T Done” mindset #TTGSD 💪🏼!
(Scroll down to my previous post for a link where you can snag these bands.)

Happy Friday!

30 minutes cardio of your choice followed up by

Back and Arms
4 rounds
A1: Face pull x 12-15
A2: low rows (neutral grip) x 12-15
A3: tricep extensions x 12-15
4 rounds
B1: lat pull over + tricep push down x 8-10
B2: bicep curls (right hand/ left hand/both hands = 1 rep) x 10-12

CLICK the link below for Zoom/Facetime sessions

http://ow.ly/4OzD30qFspx

or email [email protected] to book your FREE consultation!

Shorts by TEN THOUSAND (code TTGSD for 20% off)

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong Men's Health #menshealth

When life gets complicated (pandemic) and strips you of your tools you’ve got options ...

1. Let life take control and beat you.
2. Take control of your life and ADAPT!

Sick and tired of people complaining about not being able to “work out”. Trust me, I miss it too. You just won’t hear me whine about it. While you spend your time moaning and groaning my clients and I will be over here adapting.

Let me know when you’re ready to join us 😉.

Shout out to Compex for the awesome EMS machine to help me recuruit more muscle fibers with the minimal equipment I’ve got here at home.

Shorts by TEN THOUSAND code TTGSD for 20% off.

Thanks Alex Toussaint - Peloton for the century ride shout out! Now onto 150 rides!

Peloton #VibeCheck #OnPurposeWithPurpose

Are you doing random workouts with no structure since you’ve lost all your usual tools?

I was too at the beginning of the pandemic but now that this is going to go on for longer than any of us actually know, it’s time to plug some structure back into these workouts!

I’ll be posting 2 uppers + 1 lower workout through the week this week for you guys. Here’s the first one!

Chest/Shoulders/Biceps

5 rounds
A1: push ups + knee tuck with SKLZ
A2: mountain climbers with SKLZ x 10 (right foot + left foot = 1)
A2: Biceps curls

5 rounds
B1: front raises x 10
B2: side laterals x 10
B3: lateral open and close x 10 (in + out = 1)

CLICK the link below for Zoom/Facetime sessions

http://ow.ly/4OzD30qFspx

or email [email protected] to book your FREE consultation!

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong #menshealth Men's Health

Lockdown got you in a funk? Thrown you off your routine?
It’s been two + months now ... you can’t use this as an excuse anymore!
Discipline > Motivation!

CLICK the link below for Zoom/Facetime sessions

http://ow.ly/4OzD30qFspx

or email [email protected] to book your FREE consultation!

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong Men's Health #menshealth Peloton

The fitness industry has already changed so much in the last 60 days ... has your hustle changed too? Maybe diminished? Think it’s time to change that before that lack of hustle becomes your new normal.
Food for thought ... 🧠 💭

CLICK the link below for Zoom/Facetime sessions

http://ow.ly/4OzD30qFspx

or email [email protected] to book your FREE consultation!

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong Men's Health #menshealth

Are you getting enough protein in during this quarantine?

Yesterday on my segment of Stripping Off The “COVID-15lbs” I went into a mock meal plan where I emphasized two points.

1. Weight loss ONLY happens in a caloric deficit (not the same as fat loss).
2. Start your day with a HIGH protein, low to no carb and moderate to light fat first meal.

Pictured below is a staple in my week that’s super easy to make and packs in a good amount of protein!

2 Jennie O Turkey Patties
4 egg whites
Some onion
Some Zucchini
1 tomato

Calories: 413
Protein: 57g
Carbs: 9g
Fat: 17g

youtube.com

Quarantine Challenge 2K20

This has NOTHING to do with fitness or nutrition!

Just something to kick your Friday off with a big smile and a laugh.

TAG someone in the comments and make their day a little better.

https://youtu.be/SOjwAL9Docg

When the times seem a little dark it's just a call to be more LIGHT! Let your joy fly, crank the tunes and dance in the kitchen! Song: Hold my hand Artist: J...

FREE Macro Nutrient assessments (and meal plan examples) being given away at then end of today’s Stripping Off The “COVID-15 lbs” segment!

Tune in today at 4:30pm by clicking the link below.

https://www.instagram.com/epx_culture/?hl=en

Anybody else feeling this way about their at home workouts?

No? Then let’s get you feeling like this again and click that link below 😉!

CLICK the link below for Zoom/Facetime sessions

http://ow.ly/4OzD30qFspx

or email [email protected] to book your FREE consultation!

Shorts by TenThousand (code TTGSD for 20% off)

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong Men's Health #menshealth

When the safer at home orders lift and you’ve got to return to being out in public are you going to be embarrassed about how soft you’ve gotten during the pandemic?

Or will you feel confident enough since you’ve been doing WHAT YOU CAN with WHAT YOU’VE got to stay as in shape and healthy as possible?

CLICK the link below for Zoom/Facetime sessions

https://www.bestrongstayfit.com/store/p17/virtual_training.html

or email [email protected] to book your FREE consultation!

#TTGSD #OnPurposeWithPurpose #BeStrongStayFit #MensHealth #COVID19 #DadStrong #2xu 2XU Men's Health

For less than $100 worth of fitness equipment you can get a SOLID workout from the comfort of your home!
(And when you’re back to the gym you can easily store this away!)

Gyms are going to be re-opening in California as part of phase 3 (and these dates aren’t announced yet). When some gyms open the occupancy is going to be controlled by reserving your hour the day prior. This is going to be CHAOS!

Let’s get you ready for “real life” before you go out in the world with that extra COVID-15lbs you’ve put on.

Snag these items and let’s get you going with some online coaching!

CLICK the link below for Zoom/Facetime sessions

https://www.bestrongstayfit.com/store/p17/virtual_training.html

or email [email protected] to book your FREE consultation!

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong

The links for these 3 -4 items are listed here:

https://www.amazon.com/shop/bestrongstayfit?listId=NQYSDNATXHN7&ref=idea_share_inf

Are you part of the Peloton fam thanks to quarantine?

Find me on there @BeStrongStayFit and let’s kick some quarantine ass and ride together!

CLICK the link below for Zoom/Facetime sessions

https://www.bestrongstayfit.com/store/p17/virtual_training.html

or email [email protected] to book your FREE consultation!

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong #Peloton #VibeCheck

Last weeks I took over EPX Elite Performance Instagram Live and talked about how I coach my clients to set up their meals for the day.

One thing I really try to drive home is having a HIGH protein, MODERATE fat and LOW to NO carb breakfast. This is an example of what I’m talking about.

Calories: 474 calories
Protien: 59g
Carbs: 27g (higher than I typically shoot for but, I had a big ride on my Peloton
and knew I wouldn’t be eating again for quite some time)
Fiber: 2g
Fat: 18g

2 x Jennie-O turkey patties
170g FAGE
16g honey
1 cup Zucchini

CLICK the link below for Zoom/Facetime sessions

https://www.bestrongstayfit.com/store/p17/virtual_training.html

or email [email protected] to book your FREE consultation regarding CUSTOM MEAL PLANS!

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong #Weightloss #Nutrition #Menshealth

Stripping off the “COVID-15 lbs” today at 4:30 pm on the EPX Elite Performance
instagram!

Today we’ll be talking about what happens when you “accidentally” slip up and order some pizza 🍕 for dinner as well as how to plug in a cheat meal without messing up your progress 🍸 !

Click the link below to be taken to their Instagram account. I’ll see you there!

https://www.instagram.com/epx_culture/?hl=en

It’s #humpday so let’s light up those cheeks!

5 rounds
A1 : hip thrusts x 15
A2 : frog pumps x 15
A3 : clam shells x 15 (each side)
Rest for 90 seconds

CLICK the link below for Zoom/Facetime sessions

https://www.bestrongstayfit.com/store/p17/virtual_training.html

or email [email protected] to book your FREE consultation!

Shorts by TEN THOUSAND (code TTGSD for 20% off)

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong

It’s #humpday so let’s light up those cheeks!

5 rounds
A1 : hip thrusts x 15
A2 : frog pumps x 15
A3 : clam shells x 15 (each side)
Rest for 90 seconds

CLICK the link below for Zoom/Facetime sessions

https://www.bestrongstayfit.com/store/p17/virtual_training.html

or email [email protected] to book your FREE consultation!

Shorts by TEN THOUSAND (code TTGSD for 20% off)

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong

170 calorie Cinco De Mayo Margarita!

Since we’ve got taco Tuesday and cinco de Mayo on the same day I figured I’d go with the more quarantine appropriate recipe.

Be safe and drink up!

CLICK the link below for Zoom/Facetime sessions

https://www.bestrongstayfit.com/store/p17/virtual_training.html

or email [email protected] to book your FREE consultation!

Shorts by TenThousand (code TTGSD for 20% off)

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong #CinoDeMayo #SkinnyMargarita

It’s Monday morning and I’ve personally been on lockdown for 53 days ...
This is no longer a “staycation” way of life so stop acting like it!
Get your mind right , get your butt up and let’s get you on board with the new normal 💪🏼!

CLICK the link below for Zoom/Facetime sessions

https://www.bestrongstayfit.com/store/p17/virtual_training.html

or email [email protected] to book your FREE consultation!

#TTGSD #OnPurposeWithPurpose #COVID19 #FullBodyWorkout #DadStrong

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Legs + Cardio
Cardio + Upper Body Workout

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