BMF Fitness-Become More

12/31/2021

May all the memories of the past, bring even more joy to the future!

Have a safe and healthy New Year🎊💥

12/23/2021

❤️❤️❤️

12/09/2021

12/06/2021

Reminder: EVERY Monday in DECEMBER @ 7pm….YOGA with Eileen🎄 $10 drop in or FREE to members.
BecomemoreBMF.com

12/05/2021

ONE WEEK AWAY🙌

Don’t miss this opportunity 👊🏼

11/30/2021

https://www.facebook.com/104275975050419/posts/275513321260016/?d=n

Let’s Be Real……some of us are feeling BLAH! It’s not been a week since all celebrations have ended and all that Turkey Day Food was taken in….

Some may be feeling guilty….some upset in their guts….some thinking “well, I ruined that. Might as well wait til New Years.”

No! You ruined nothing….your year is not over….your goals aren’t sabotaged! It’s OKAY🙌

Today is a great day to get back on that Goal Wagon!

So, set some small, daily goals…get your water bottle filled…..focus on clean eating!

Water: half your body weight in oz per day

Food: focus on (even just for a week) if it’s not a complex carb, lean protein, fruit or veggie…don’t eat it!

Don’t skip meals and stay away from take out!

Start with small exercise if it’s been awhile…choose the below workout or just a couple a day. Walks are amazing as is yoga and stretching!

DON’T GIVE UP! DON’T DOUBT YOURSELF! ALWAYS BE REAL AND TRUE TO YOU🥰

11/29/2021

Mark your calendars! You do not want to miss this!!! Dr. Daniel Edwards will be speaking and taking questions on December 12 at 1:00PM @ BMF Fitness (100 W 3rd St. Suite 300....Greenville).

Talking points: Injury Prevention and Getting the Most from the Gym.

*Warming up
^^Activation, Stability Before Exercise
^^Why does it matter

*Intra-abdominal Pressure
^^What is it and why is it important
^^Proper use of a lifting belt

*Breaking Down the Squat and Deadlift
^^Small changes for a big difference

See you all there!

11/24/2021

10 spots left for Thanksgiving Day “Thighs before Pies” workout!

How do you register for this awesome workout at 8:15? Simple! Message us on Facebook or text (937)417-9838 by 10 pm TONIGHT!!

Start your Thanksgiving off with strength and community🦃

11/23/2021

https://www.facebook.com/104275975050419/posts/271223011689047/?d=n

GOOD MORNING AND HAPPY THANKSGIVING WEEK "Let's Be Real" Friends!

Thanksgiving day is upon us and many of us will take on "more than we can chew" or that our bodies can process and get rid of. On average, most consume as many as 4500 calories on Thanksgiving. That is way more than a daily plan. Some, this isn't a worry. Others, it can bring them to major stress. I'm here with good news! There are some things we can all do, to enjoy our blessings and buffets, but in a healthier way!

** #1- EAT breakfast!- No matter how much you know or think you are going to eat that day, be sure to not skip breakfast. Skipping meals will only make you crave more and eat more. Fill your body off right with a good balanced breakfast. It can be light...but be sure to get some good protein (not bacon, Eric Fee 🙃)

** #2- Plan out your schedule for the day....Know where you are going and if you can, get a meal plan from the host. If you are someone who knows or likes to track your Macros (carbs, fats, proteins) make sure your app is downloaded on your phone so that you can enter your food. You can even enter this ahead of time and have a plan to go off of. If you stray from the path will it be the end of the world or your waistline? NO, but very helpful to have a guide.

** #3- Exercise early in the day.....There are many places open Thanksgiving morning if you want to go to a gym, but you can also hit a 5k in person or virtually, do an online workout or a Let's Be Real in home one:) You can also just get up, go outside, and take a Thanksgiving Family walk. Use this time to be in gratitude and bond with your friends and family as well as get them moving too.

** #4- What can you do while eating? Choose a plate not a platter and enjoy your food. Eat small bites and chew your food. You do not have to plow through your plate. You also can remind yourself that the holiday is not an hour long feast. It is a day. Enjoy the day. Maybe eat your meal at meal time then wait an hour or 2 and use your dessert craving for later in the day. This will help not go back for seconds and give you something to look forward to.

**Drinking tips to stay full and hydrated? Drink a glass of water before your meal at least 15 minutes to help you belly have a good base line. If you are someone who doesn't like turkey or thanksgiving meat (I feel ya) be prepared with a protein you like or drink a protein shake on the way to your gathering. This will fuel your body with good nutrients, help you not be as hungry, and if you have the right one....help with your cravings for the junk food. You can also drink a glass of water after your meal before you head for dessert. See if you are truly hungry or just needed some hydration. Many times we can misread dehydration for hunger.

**Last but not least: ENJOY your day and wake up the next day with a fresh start, no guilt, and knowing that Thanksgiving didn't have a huge impact on your health or your goals.

-------As always lack of preparation just leads to tired, grumpy, gatherings--------

11/11/2021

Thank you to all who serve and have served
🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸

11/02/2021

Exercise your voice and your rights! Happy Election Day!