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Be The Standard Performance

“Optimal nutrition and training guidelines to assist individuals with reaching their fitness and athletic potential through evidence-based programs”

29/01/2024

Megan’s fitness journey with .performance began with the goal of enhancing muscle growth and performance in weight training. Upon nutritional assessment, it became evident that she was undereating, needing adjustments in her macronutrient distribution. By elevating overall calorie intake above her basal metabolic rate, Megan experienced initial challenges in adapting to increased food consumption.

Over the weeks, the benefits of this nutritional approach became apparent. Megan became comfortable with the increased consumption and began to report sustained energy, significant increases in strength and stamina, mental clarity, a significant reduction in dysmenorrhea, and an overall improvement in well-being. The structured 8-week program instilled the discipline and knowledge required for sustainable progress in muscle development.

For those aspiring to elevate their physique and human performance please reach out via DM or visit us at www.bethestandardperformance.com. Invest in transformative knowledge that has the potential to redefine your life.

25/11/2023

Reflecting on the journey with has been truly invigorating. I commend his dedication and receptiveness to guidance throughout our collaboration. Braulio, a proficient individual, approached me with the objective of achieving a leaner physique as a foundation for further development.

As our program progressed, we identified that Braulio's adipose tissue exceeded our initial estimations, despite his extensive training background. The revelation of nutritional disparities surpassing his training experience was pivotal. I take pride in the outcome achieved thus far and eagerly anticipate observing his continued progress, maintaining precision and a newfound understanding of purposeful, structured nutrition. This marks the beginning of the actual transformative phase.

30/10/2023

"It is not the critic who counts, not the one who points out how the strong man stumbled or how the doer of deeds might have done them better. The credit belongs to the man who is actually in the arena, whose face is marred with sweat and dust and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause; who, if he wins, knows the triumph of high achievement; and who, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat." Proud of this transformation thus far. More weeks to come (which are the best weeks in my opinion). Looking forward to the last product!

28/09/2023

Understanding the Difference: Low vs. High Glycemic Carbs 🍞🍚

Carbohydrates are a vital part of our diet, but not all carbs are created equal. Let's break it down:

Low Glycemic Carbs 📉:
🥦 Non-starchy veggies
🍓 Berries
🫘 Legumes
And more…

These carbs release energy slowly, helping to stabilize blood sugar levels and keep you fuller for longer.

High Glycemic Carbs 📈:
🍭 Sugary treats
🍦 Processed cereals
🥖 White bread
🍯 Honey
And more…

These carbs cause rapid spikes in blood sugar, leading to energy crashes and hunger.

With that in mind, if you are looking to drop weight, you need to stabilize your blood glucose levels. If you would like 1:1 guidance, shoot me a DM!

08/08/2023

BTS Family,

A valuable piece of advice I’d like to share, especially for parents, is to engage your children in your fitness routines. Our children often mirror our behaviors and actions, so it’s crucial to recognize the profound influence we have on shaping their habits. Countless studies in psychology have reiterated the role parents play in instilling healthy practices in their kids. Remember, this impact extends beyond just parents; it encompasses everyone who is part of your family’s circle. By leading with a demonstration of balanced eating and regular exercise, you set a positive standard that conveys your love and concern for your family’s well-being.

04/08/2023

Pastor Robert Alexander has been working hard to reach his goal! He is down -6lbs in just 2 weeks! He shared a few words of wisdom!

02/08/2023

Recently, I had the privilege of attaining the certification as a Certified Ergonomic Assessment Specialist (CEAS). This certification has enabled me to acquire in-depth expertise in analyzing the repercussions of inadequate body mechanics within the workplace, and its profound impact on human performance during both everyday activities and training sessions. By integrating this specialized skill set into Be the Standard Performance, the primary objective is to identify the underlying reasons that may hinder individuals from experiencing advancements in performance, as well as to mitigate the increased risk of injuries. Once identified, I can provide corrective exercise programs and evidence-based practices which can address the issue. If you or someone you know is experimenting pain from workplace ergonomics, visit our website at www.bethestandardperformance.com for a free consultation or DM!

20/07/2023

Here’s the deal, you can’t have optimal physical health if your mental health is not dialed in.

Statistics 📊 are showing an increase in mental health conditions such as anxiety and depression.Science 🧪 has consistently the vital benefits of physical activity on mental health.

Physical activity includes bike rides 🚴 evening runs, body weight HIIT workouts, weight training🏋🏾and so much more that promote physiological benefits to your brain.

If you are feeling unmotivated, 🙍🏽gloomy, lack of interest in the things you love, remember:

📌Physical activity promotes: Release of serotonin enhancing mood, release of dopamine improving motivation, focus, and learning, release of endorphins dulling pain sensation, release of hormones regulating mood and promoting mental clarity, blood flow to the brain promoting waste removal!

Don’t miss the benefits of the most underrated and unprescribed medicine out there, movement!

Resources:
* Stubbs, B., Vancampfort, D., M Rosenbaum, S., Firth, J. , Cosco, T., Veronese, N., Salum, G.A., Schuch, F.B. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 249(1), 102-108.

Blanck, P., Perleth, S., Heidenreich, T., Kröger, P., Ditzen, B., Bents, H., Mander, J. (2018). Effects of mindfulness exercises as stand-alone intervention on symptoms of anxiety and depression: Systematic review and meta-analysis. Behavior Research and Therapy, 102(1), 25-35*

20/07/2023

Some things are left unspoken. Discipline is something God honors, I truly believe that.

It was a pleasure to coach you on your first show and my first show as a coach!
_
🥈Debut
🥈Overall
🥉Novice

20/07/2023

Yep! I said it, mental health. One of the biggest curse words to be used according to our society.

Here’s the deal, you can’t have optimal physical health if your mental health is not dialed in.

During the times we are living, statistics 📊 are showing an increase in mental health issues such as anxiety and depression. Being stuck in a house not doing the activities you are use to doing can definitely take a toll on your thoughts and feelings.

Science 🧪 has shown over and over and over and over.. well you get the idea, the vital benefits of physical activity on mental health. You may not have availability to a gym or feel limited with the exercises you can perform at home but the truth is physical activity can be mowing your yard, changing rooms around your house, cleaning projects, etc.

Tasks as the ones mentioned combined with some bike rides 🚴 evening runs, run 🏃‍♂️ body weight HIIT workouts, 🏋🏾or bands can still promote benefits to your mental health.

If you are feeling unmotivated, 🙍🏽gloomy, lack of interest in the things you love, remember:

📌Physical activity promotes: Release of serotonin enhancing mood, release of dopamine improving motivation, focus, and learning, release of endorphins dulling pain sensation, release of hormones regulating mood and promoting mental clarity, blood flow to the brain promoting waste removal!

Don’t miss the benefits of the most underrated and unprescribed medicine out there, movement!

Credits:

* Stubbs, B., Vancampfort, D., M Rosenbaum, S., Firth, J. , Cosco, T., Veronese, N., Salum, G.A., Schuch, F.B. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 249(1), 102-108.

Blanck, P., Perleth, S., Heidenreich, T., Kröger, P., Ditzen, B., Bents, H., Mander, J. (2018). Effects of mindfulness exercises as stand-alone intervention on symptoms of anxiety and depression: Systematic review and meta-analysis. Behavior Research and Therapy, 102(1), 25-35*

20/07/2023

Arenas is a PhD Candidate in Health & Human Performance with a dissertation focused on the athletic population.

With a background in sports medicine, exercise science, nutrition, and human performance; Arenas aims to bridge the gap between medicine and human performance.

As a licensed and certified athletic trainer, Arenas serves individuals by promoting the importance of strength & conditioning and nutrition both pre-rehabilitation and return to play. In addition to the medical knowledge, Arenas’ passion in bodybuilding and fitness translates to the enthusiasm individuals need to transform their physiques.

At Be The Standard Performance we pride ourselves in not only guiding but educating athletes and other clientele on how to reach their athletic and physique potential!

20/07/2023

From the inside out. Do what it takes to get there! 🏋🏼‍♂️

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