Water & You!!

- Here are a few reasons why water is vital to your diet and everyday living.

  • In Blood- transports glucose, oxygen,and fats to working muscles and removes by-products such as carbon dioxide and lactic acid(causes post workout muscle fatigue and pain).
  • In Urine- eliminates metabolic waste products.
  • In sweat- to regulate body temperature.
  • In saliva and gastric secretions- helps digest food.
  • Throughout the body- lubricates joints and cushions organs and tissues.
  • Helps metabolize fat- greater weight loss progress.

BeeFit!!! drink more water.

Jim Rohn

- In the United States, heart disease kills 10 times more women than breast cancer does each year. One of the best ways for fighting heart disease is to exercise!!

- Exercise;

  • lowers blood pressure
  • lowers resting heart rate
  • rises your good high-density lipoprotein(HDL)- removes bad cholesterol from where it doesn’t belong.
  • helps maintain a healthy weight

- Exercise!! #BeeFit..

Goals in writting are dreams with deadlines.
Brian Tracy
Running Outdoors vs Running on a treadmill

- Have you ever ran 3 miles on a treadmill and thought, “That was easy,’ but  when you run 3 miles outside you think, “I thought I was in shape; that was so hard.” Running on a treadmill is a lot different from running outdoors, here are a few reasons why;

  • The continuous rolling treadmill belt helps to move your legs by pulling your feet back underneath your body(less energy been used, burn less calories). Outdoors surface doesn’t give your legs momentum(MORE CALORIES BURNT)
  • Outdoor elements (wind, uneven surface) demands the use of more energy(build better lungs, a more adjustable body)
  • PACE is steady on a treadmill. When you run outdoors YOU HAVE TO PACE YOURSELF; if you don’t know your pace you will either UNDER or OVERCOMPENSATE which will leave you winded.
  • Running  outdoors helps you enjoy nature, fresh air, weather.
  • More motivating (you must complete a distant goal and cant just stop and get off).

-There are great benefits of  using a Treadmill including;

  • Ability to change speed and incline on command
  • Convenience 
  • Personal Safety
  • Less stress on joints

BEEFIT TIP: If you are training for a race, you should train outdoors to properly get your body (physically and mentally prepared).
Goals are the fuel in the furnace of achievement.
Brian Tracy

-Grapefruit is a great source of vitamin C, half a grapefruit contains over 100mg. There are other great benefits to this fruit;

  • helps dissolve in-organic calcium(causes joint pain or arthritis)
  • power liver tonic(awesome for mornings after you partied too hard)
  • aid in digestion of food(great for dieting, have half a grapefruit after meals to speed up digestive process)
  • it helps to prevent the occurrence of tumors and cancer

-BeeFit, eat more grapefruits.. 


  • Approximately 20 million women in the United States are affected by osteoporosis, this leads to increased hospitalization and fractures.
  • Resistance training has shown to increase bone marrow density, which can decrease injuries and mortality.

-Beefit, exercise!!!

The Negative Effects Of Being Overweight

  • Lower life expectancy
  • Social discrimination
  • Joint problems
  • Low self-esteem
  • Breathing problems
  • Cancer 
  • Increased sweating
  • Heart attacks
  • High Blood pressure
  • Type 2 diabetes
  • Depression
  • High cholesterol
  • Bone problems
  • Arthritis
  • Limited mobility
  • Fewer employment opportunities

- Live a healthier lifestyle, BEEFIT!!
Mistakes people make in the gym!!

-Mistakes in the gym can mean a difference between an effective and an ineffective workout. Other mistakes can lead to strains or even costly injuries.

  • Not stretching enough (stretch immediately after an aerobic activity while your muscles are warm to prevent injuries)
  • Lifting too much weight (never lift more than your muscle can handle. Gradual, progressive resistance is more effective and safe.)
  • Not warming up before activity (your muscles need time to warm up, start slow and gradually increase intensity.)
  • Not cooling down after a workout (take a few minutes to lower heart rate and stretch muscles to improve flexibility)
  • Exercising too intensely (it is more effective to sustain a moderate workout for a longer period of time than to exercise intensely for only a few minutes)
  • Not drinking enough water (loosing fluids during exercise causes dehydration, keep a bottle of water close by during activities)
  • Jerking while lifting weights (the jerking motion causes the jerking of your muscles. This can lead to strain and injury. The muscles of the back is mostly vulnerable, control the weight, don’t let it control you.) 
  • Eating protein bars and sports drinks during moderate exercise (unless your working out for longer than 2 hours per day, high-energy bars and sports drinks are not needed. High energy is usually another word for high calorie.)

- Here are a few fat-burning foods that will; make you feel full, prevent hunger, control blood sugar, helps cut out belly fat, and contains fewer calories.

  • Lean beef
  • Poultry
  • Fish
  • Soy
  • Brown rice
  • Potatoes
  • Apples
  • Whole wheat
  • Wheat germ
  • Flax seek
  • Greek yogurt
  • Skimmed milk
  • low-fat dairy
  • Cream cheese
  • Cottage cheese
  • Melon
  • Tomatoes
  • Cucumber
  • Tea
Rest & Recovery!!

- Rest and recovery is a very important aspect of any workout routine. Recovery after exercise is essential to muscle and tissue repair and strength building. A muscle group needs 24-48 hours to repair, and working it again too soon leads to tissue breakdown instead on building. 

- Here are a few tips to recover after an exercise;

  • Cool down; slow down, do not stop completely after exercise. Continue to move around for at least 5 to mins.
  • Replace fluids; you lose a lot of fluid during exercise, water supports metabolic functions, and is an easy way to boost your recovery. 
  • Eat properly; you should try to eat within 60 mins of the end of your workout. Make sure to include some high-quality protein and carbs.
  • Stretch; stretch half as much as you workout.
  • Massage; improves circulation for faster recovery.
  • Sleep; essential for anyone who exercise regularly. During sleep your body produces growth hormone, which is responsible tissue growth and repair.
  • Avoid overtraining..