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crabs in a bucket

Crabs in a Bucket

You’re on a mission to whip yourself into the best shape of your life. You’ve dialed in your nutrition. You’re crushing those early morning workouts. You’re making serious steps forward towards your health and fitness goals. But the minute you

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15 Years 15 Blogs

I’ve been writing health and fitness blogs since 2009. That’s 15 years! (And that doesn’t include my weekly newsletter which I occasionally throw up on the blog….) So here’s what I did recently… I skimmed every post on the blog

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Tribe of Mentors Part 2

Tribe of Mentors was a book in which the author Tim Ferriss asked just 11 questions to the world’s best in different facets of life to look at commonalities and what made them successful. I answered these questions here in

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langley weight loss

Stop Starving Yourself

If you have a weight loss goal, it’s a common thing to reduce the unhealthy food in your life. But one thing you absolutely do not want to do is starve yourself. See, what ends up happening is you’re motivated

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weight loss langley

Biggest Winner 22 Weight Loss Challenge

We’ve been running the 12 week weight loss challenge known as The Biggest Winner for 13 years now. With the guidance, structure and accountability from the BEFIT team, our focus is on applying nutrition, training, and weight loss principles consistently

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5 levels of mindset

A Level Up Mindset Kinda Talk

When it comes to weight loss, it’s not just about the physical grind. Your mindset plays a huge role in your success… if not the most important! You may remember the hierarchy of fitness…. I spoke about this before here. 

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Snack Attack

I’m back with another hard-hitting truth bomb about mindset, your weight loss goals, and snacking. Yeah, that’s right. I said it. Snacking is bad for you. Real bad. I know what you’re thinking. “Josh, what the heck are you talking

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warm up

How We RAMP Up Your Warm Up

The warm up is underrated because it’s more than just General Physical Preparedness (GPP) which is your standard warmup including movements like spiderman, goalie stretch, and jumping jacks that will get you ready for a general workout. Warmup sets as

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Connect With Your Pain Points

As a fitness professional, I see this all the time… People don’t want help until they want help. And I can tell you factually what would be the best thing to do but it’ll be ineffective for the most part. That is

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hierarchy of fitness

Redefining The Hierarchy of Fitness

Years ago I wrote about Redefining Langley Fitness with the Hierarchy of Fitness. Now over 5 years later, I feel that it’s time to redefine this hierarchy. See most things still hold true… Your mindset is still the foundation of your

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breathing, stress relief

Breathing and Stress Relief

Do you ever think about your breathing? It’s pretty important considering you can only survive without air for minutes, and that’s substantially less than the days you can survive without water or the weeks without food… Do you also need

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weight loss langley

The 21st Biggest Winner Challenge Recap

We’ve been running this weight loss challenge in Langley now since 2010. And as much as this is a 12 week weight loss challenge, we always remind our participants to focus on building sustainable healthy habits for the long term.

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BEFIT Yearly Program Design

Guidance, structure, and accountability define the value of BEFIT culture and programming. The BEFIT Training system is supported by well-documented science surrounding macrocycles, mesocycles, and microcycles (definition below). This enables us to deliver the diverse yet consistent training style for

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