BCS Fitness

Would you like to be the best part of someone’s day? Interested in joining a team of positive people who impact people's lives and do meaningful work every day? ⭐️ Full Time/Part Time Performance Coach/Certified Personal Trainer ⭐️ 8 Week (Paid) Professional Mentorship Program (great for those trying to break into the health/fitness field.) At BCS Fitness we... 1. Help Men and Women Look, Move, and Feel Their Very Best. 2. Pursue Excellence in ALL Things We Do. 3. Serve Others Selflessly 4. Are Relationally Driven 5. Committed to Delivering Personalized Health & Fitness Solutions. Our team loves their work because they have the opportunity to change lives while constantly working on self-development and enhancing their abilities as a coach and leader. Soft Skill Qualifications --Outgoing Personality --Positive Attitude --Willingness to Serve Others Please send your resume and cover letter to info@bcsfitness.com or call us at 979-575-7871 to ask questions or discuss opportunities with our leadership team in more detail. Please share with anyone who might be a GREAT fit for our team and culture.

What if we saw plateaus as a GOOD thing? 🤔 If you’re in your 40s, 50's, or 60's and you're trying to improve your composition and energy, but have been stuck for a while... It means you’ve mastered your current level. You’ve adapted. Your body has gotten stronger. And now? 💥It’s time to level up. So that plateau you’re fighting against… It’s your body saying, “Okay, I’m ready for more. What’s next?” Maybe it’s: ✅Incorporating heavier weights into your routine instead of relying solely on steady-state cardio. ✅Experimenting with a higher-protein diet rather than just cutting calories. ✅Or even tracking your water intake instead of just guessing if you’re drinking enough! You don’t have to go from zero to sixty… But I want to invite you to celebrate how far you’ve come, and embrace the new challenge! Did you need to hear this today?

Even Runners Need Muscle Resistance training has been gaining traction among even elite runners partly because humans lose muscle mass starting in midlife. “My runners that are around 50 might only run three to four days a week and spend the rest of their training time in the gym,” Masters running coach and former Olympian John Henwood told Outside magazine. Nordic walking is basically just walking with ski poles in your hands, which makes it a good upper-body workout. It’s low impact and easy on the joints. And pickleball is taking over the world. It’s like a cross between tennis and ping pong, and it’s particularly popular among people over 50. Sports are fun, social, and good exercise. And strength training done right with a coach helps you enjoy them even more!

What’s standing between you and your personal goals? It can be like the elephant in the room… We know it's there, but we ignore it, hoping it'll go away on its own. But these hurdles drain your energy… resources… and confidence. And worst yet, they reinforce the old stories we tell ourselves about our ability to change. Example: A client told me that during the summer, she got into the habit of having a glass of wine before dinner — every single night. (Let’s call her Sara.) It became given for her. Once she got home from work, out came the wine bottle. Because Sara was trying to lose weight and increase her energy... that wine habit became her elephant in the room. BUT… this isn’t even about the wine. It’s about ANYTHING that helps you “numb out” from the day… a bowl of ice cream, a couple of hours playing video games, a nighttime TV habit, or doom scrolling on your phone. At some point those habits were serving you in some way...maybe they provided a temporary comfort, a distraction, or helped you escape stress. 👉 But the fact is that now, they’re an obstacle between you and your goals. Do YOU have any “numbing out” habits that aren’t serving you any longer? Pinpointing them is the first step. At BCS Fitness, we do NOT recommend cutting out every obstacle at the same time. But if you start by targeting those unhelpful habits one by one, before you know it you’ll gain a huge amount of momentum — and be that much closer to crushing your goals. AND… bonus! Just acknowledging those “elephants” helps take away their power.

What does this mean when it comes to looking, moving, and feeling your best? It means that if you want different results, you need a different routine. Like choosing to eat a protein-packed lunch over running through a drive thru... After a while, you wake up and realize you’re not only feeling better… But these habits that once took effort are now just part of your new identity. That’s how you stay fit and healthy well into your 40s, 50s, and even 60s... And it’s how you build a future you can actually look forward to. So, how does your routine need to change to get you different results?

No one wants to hear this, but… 👉 Making major changes in your health and fitness takes time. That means you probably won’t see results as quickly as you want to. It also means that if you’re serious about achieving your goals, you HAVE to find a way to enjoy the process. Easiest way to do that? Make a BIG deal out of your small wins along the way! Seriously… Your pants fit a little looser? Celebrate! Have more energy when you wake up in the morning? Celebrate! Make all your workouts this week? Celebrate! These milestones might seem insignificant, but they’re key for keeping you going. And bonus, when you take the time to acknowledge your wins, you build self-confidence and self-efficacy (knowing that you can do hard things!). So how do you celebrate your small wins? 🎉 Well, they should align with your mission. For example, crushing a big ice cream sundae every time you hit a weight loss milestone would work against your goal. But some things that will help? Make a quick post about your journey and talk about your accomplishments and what you’ve learned. You never know who you might inspire! Take a little “you” time. How about a massage or picking up a new book? Get yourself a new outfit or some workout clothes. This can also be a big self-esteem booster. New gear! Grab a cushiony new yoga mat, some resistance bands, or a pair of sneakers. If you’re not used to celebrating yourself, this can all feel a little weird at first…but stick to it and see how much better your feel about the journey!

After the pandemic, we all know how important it is to keep up a strong immune system, particularly among people 40+. And now as we’re heading into cold & flu season, you want to devote your new awareness to taking positive steps for your health every day. Regular exercise is among the best things you can do for your immune system. Staying strong keeps your body stronger against inflammation, diseases, and infections, which weaken our aging immune systems. Also, eat plenty of fresh fruits and vegetables. Get plenty of water. Avoid processed foods. Be sure your diet includes citrus, spinach and broccoli; plus, chicken, salmon, tuna and green vegetables; nuts, seeds and spinach; tea, garlic, miso and ginger. Other tips Stay at a healthy weight. Abdominal fat triggers inflammation and increases the risk of heart disease and diabetes. Get enough sleep. Wash your hands frequently – another good lesson we all learned in the last year – and be sure to cook meats thoroughly. Limit drinking alcohol; don’t smoke at all. Manage chronic stress as much as possible related to family, friends, work problems, etc. Our health is our own responsibility, so be sure to take care of yourself. We’re here to help!

What if you could literally train your body to THRIVE under stress? When we’re stressed, most of us try to... Think our way through it Numb out with distractions Or let it take over our day But, if there’s one thing you can do to start moving through stressful situations quicker and with more resilience… It’s to move your body on a regular basis. Why? Because exercise actually trains your body to handle stress by mimicking fight-or-flight, so you get better at dealing with it. In other words, exercise is a way for your body to “practice” stress so it knows what to do when it strikes! As an added bonus, the endorphins can give your mood a boost… So a quick walk or workout can help take the edge off as stress occurs. This is so important when it comes to transforming your body because cortisol — your body’s stress hormone – can make it harder to manage your appetite, sleep well, or even have the energy to choose healthier habits. A regular workout routine is ideal… But if you want some simpler ways to “move” through stress, you might consider... Breaking up your day with 15- to 30-second stretches when you start feeling overwhelmed Doing light stretching before bed to blow off steam and wind down for sleep Or even taking a short walk during your lunch break to clear your mind and stretch your legs! The bottom line is that stress management is a key part of building the body you want. That’s why in personal training small groups, we don’t just focus on “going through the motions” to help you look, move, and feel your best... We also help you leverage a new ways to manage stress through fitness. That way, you feel good more of the time, and there’s less resistance to building new habits!

Would you like to help improve the quality of someone's life? Does helping someone look, move, and feel better excite you? Interested in joining a team of positive people who impact people's lives and do meaningful work every day? ⭐️ Full Time/Part Time Performance Coach/Certified Personal Trainer ⭐️ 8 Week (Paid) Professional Mentorship Program (great for those trying to break into the health/fitness field.) At BCS Fitness we... 1. Help Men and Women Look, Move, and Feel Their Very Best. 2. Pursue Excellence in ALL Things We Do. 3. Serve Others Selflessly 4. Are Relationally Driven 5. Committed to Delivering Personalized Health & Fitness Solutions. Our team loves their work because they have the opportunity to change lives while constantly working on self-development and enhancing their abilities as a coach and leader. Soft Skill Qualifications --Outgoing Personality --Positive Attitude --Willingness to Serve Others Please send your resume and cover letter to info@bcsfitness.com or call us at 979-575-7871 to ask questions or discuss opportunities with our leadership team in more detail. Please share with anyone who might be a GREAT fit for our team and culture.

You already know that a diet heavy in ultra-processed food is bad for you. Now, here’s one more reason to avoid these junk foods -- like packaged desserts, snacks, meats and more that often come jacked up with sugar, preservatives, corn syrup and chemical additives. They are linked to an increased risk of developing type 2 diabetes. Scientists report a 17% higher risk of developing the disease for every 10% increase in the amount of someone’s diet made up of ultra-processed foods. That’s from a study published in September in The Lancet Regional Health – Europe. Eating fewer such foods lowers the risk, too, they reported. These products often have long lists of ingredients that are impossible to pronounce. They sometimes have colorful branding, with claims of being healthy or nutritious, like “low in fat.” They tend to be high in calories, too, which could lead to greater body fat, which increases the risk of type 2 diabetes. You can lower your risk by avoiding too many sugary drinks, processed animal-based foods, and savory snacks like potato chips. A previous study in JAMA Neurology linked too much junk food to declining brain health. It’s probably too much to ask most of us to completely avoid ultra-processed food these days. But it is a great idea to try to cut back and eat mindfully, favoring a diet rich in whole, natural foods as much as possible.