BioFit Performance

BioFit Performance

We at BioFit Performance believe to provide our knowledge and expertise to all individuals that aspire to take their health and fitness goals to new levels.

🔷 Science doesn't always keep up with bodybuilding, but the research is pretty clear that proper sleep is incredibly important for optimizing body composition. Don't skip sleep to add workouts or cardio - you're doing yourself a major disservice by missing out on this crucial component of recovery.

Simplify the Deadlift
by Mark Rippetoe .
◾️The deadlift is the most basic, obvious movement in barbell training, the one with the most carryover to everyday tasks and the easiest to learn of all the basic exercises. I can teach you how to perform a perfect deadlift in one (admittedly long) sentence:
.
✅You just step up to the bar with a vertical-jump stance width, with toes out and your shins about an inch from the bar, grab it just outside your stance with your knees still straight, then bend your knees forward and out a little bit until your shins touch the bar, squeeze your chest up until your back is flat, take a big breath, and drag the bar up your legs until you're standing up straight.

Happy 4th of July to you and your loved ones.

The BioFit Team

31 Flavors of Protein Shakes

Protein is an essential macronutrient for building lean muscle mass and so there’s no disputing the fact that protein shakes are an important tool for fitness gains and fat loss.

Not only does a protein shake meal replacement take only a few minutes to prepare, but it also keeps you on point with your nutrition while making it easy to avoid unhealthy fast food alternatives for a quick meal. However, blending up the same combination of protein powder and water sure does get boring.

The following 31 Flavors of Protein Shakes will destroy your protein shake boredom once and for all! For each of the recipes below simply combine the ingredients in a blender and blend until smooth. Add extra water, milk or ice as needed to create your desired consistency. Serve immediately and enjoy!

1. Oatmeal Shake
¼ cup dry oats
2 scoops vanilla protein powder
1/2 teaspoon ground cinnamon
1 teaspoon pure maple syrup
1 ½ cups water or milk
handful of ice cubes

2. Banana Nut Shake
½ banana
1 cup milk or water
10 almonds
1 scoop vanilla protein powder
handful of ice cubes

3. Vanilla Coffee Shake
½ cup vanilla almond milk
½ cup cold brewed black coffee
2 scoops vanilla protein powder
liquid stevia to taste
handful of ice cubes

4. Café Mocha Shake
½ cup milk
½ cup cold brew black coffee
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
liquid stevia to taste
handful of ice cubes

5. Sunny Morning Shake
1 seedless, peeled orange
1 cup milk
2 scoops unflavored protein powder
handful of ice cubes

6. Orange Creamsicle Shake
½ frozen banana
½ cup vanilla Greek yogurt
1 cup fresh squeezed orange juice
2 scoops vanilla protein powder
handful of ice cubes

7. Thin Mint Shake
½ frozen banana
1 cup milk or water
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
¼ teaspoon peppermint extract
4 fresh mint leaves (optional)

8. Bright Berry Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
8 raspberries
4 strawberries
12 blueberries
handful of ice cubes

9. Strawberry Vanilla Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
1 handful of ice cubes
1 teaspoon vanilla extract
½ frozen banana
3 frozen strawberries

10. Raspberry Cheesecake Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
15 frozen raspberries
2 Tablespoons low-fat sour cream
liquid stevia to taste

11. Peanut Butter Cup Shake
1 cup water or milk
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
1 Tablespoon creamy peanut butter
handful of ice cubes

12. Creamy Chocolate Shake
1 cup water or milk
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
2 Tablespoons low-fat sour cream
liquid stevia to taste

13. Papaya Ginger Mint Shake
½ cup fresh chopped papaya
½ teaspoon fresh minced ginger
4 fresh mint leaves
1 cup water or milk
2 scoops vanilla protein powder
handful of ice cubes
drizzle of honey to taste

14. Blueberry Mango Shake
½ cup fresh or frozen chopped mango
¼ cup fresh or frozen blueberries
¼ cup plain Greek yogurt
1 cup water or milk
2 scoops vanilla protein powder

15. Spinach, Kiwi and Chia Seed Shake
1 ½ cups water or milk
1 cup packed spinach
1 ripe kiwi, peeled and cut into chunks
2 scoops vanilla protein powder
1 Tablespoon chia seeds
handful of ice cubes

16. Oatmeal Cookie Shake
¼ cup dry oats
1 ½ cups water or milk
2 scoops vanilla protein powder
½ frozen banana, peeled and chopped
1 teaspoon honey
½ teaspoon ground cinnamon
½ teaspoon vanilla extract
pinch of ground ginger, nutmeg and salt

17. Peanut Butter and Jelly Shake
½ frozen banana
1 cup milk or water
2 Tablespoons creamy peanut butter
1/2 cup frozen strawberries
2 scoops vanilla protein powder
handful of ice cubes

18. Vanilla Matcha Avocado Shake
1 ½ cups milk or water
2 scoops vanilla protein powder
¼ teaspoon vanilla extract
½ an avocado, pitted and peeled
2 teaspoons matcha powder
1 handful of spinach

19. Cherry Almond Shake
1 cup water or milk
2 scoops vanilla protein powder
½ cup frozen, pitted cherries
2 Tablespoons almond butter
handful of ice cubes

20. Honey Banana Shake
1 ½ cups of water or milk
1 frozen banana
¼ cup plain Greek yogurt
2 scoops vanilla protein powder
1 teaspoon honey
sprinkle of ground nutmeg

21. Carrot Cake Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
¼ cup shredded carrots
¼ cup chopped walnuts
¼ cup plain Greek yogurt
¼ teaspoon ground cinnamon
pinch of ground nutmeg and ground ginger

22. Key Lim Pie Shake
½ cup vanilla Greek yogurt
1 cup milk or water
2 scoops vanilla protein powder
1 Tablespoon lime juice
stevia to taste
handful of ice cubes

23. Peach Oatmeal Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
¼ cup dry oats
1 peach, pitted, peeled and chopped
handful of ice cubes
½ frozen banana, peeled and chopped
stevia to taste

24. Vanilla Chai Shake
1 cup milk or water
2 scoops vanilla protein powder
¼ cup strong brewed, chilled tea
¼ teaspoon vanilla extract
pinch of ground cinnamon, cloves and cardamom
handful of ice cubes
sprinkle of chia seeds

25. Apple Pie a la Mode Shake
1 cup water or milk
1 apple, peeled, cored, and finely chopped
¼ cup vanilla Greek yogurt
1 Tablespoon apple butter
½ teaspoon ground apple pie spice
2 scoops vanilla protein powder
stevia to taste

26. Cinnamon Roll Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
¼ teaspoon ground cinnamon
½ cup vanilla Greek yogurt
¼ cup dry oats
1/2 banana, peeled

27. Hawaiian Sunrise Shake
1 cup milk or water
2 scoops vanilla protein powder
½ banana
½ cup pineapple
½ cup plain Greek yogurt
stevia to taste
handful of ice cubes

28. Snickerdoodle Shake
1 cup water or milk
2 scoops vanilla protein powder
½ banana
1 Tablespoon creamy almond butter
¼ teaspoon ground cinnamon
¼ teaspoon vanilla extract

29. Chocolate Chip Cookie Shake
1 ½ cups milk or water
2 scoops vanilla protein powder
¼ cup dry oats
¼ teaspoon imitation butter flavor
¼ teaspoon vanilla extract
pinch of salt
handful of ice cubes
1 Tablespoon mini chocolate chips
stevia to taste

30. Chocolate Brownie Shake
1 frozen banana, peeled and chopped
¼ cup brewed coffee, chilled
¾ cup milk
2 scoops chocolate protein powder
2 Tablespoons unsweetened cocoa powder
¼ teaspoon vanilla extract
pinch of salt
1 Tablespoon mini chocolate chips

31. Pina Colada Shake
1 frozen banana, peeled and chopped
½ cup fresh pineapple, chopped
1 cup coconut milk
2 scoops vanilla protein powder
1 Tablespoon shredded, unsweetened coconut

Once overweight, always overweight?

While many people are able to lose a substantial amount of weight, very few keep the weight off for more than a year.

In fact, less than 1% of the formerly obese will maintain their weight loss for more than a year, according to a study conducted in the UK in 2015. Specifically this broke down to just 1 man out of 210 and 1 woman out of 124.

Does this mean that once overweight we are all doomed to stay overweight?

Participants in the study were told to eat less and move more, a method that failed to deliver long-term results. Clearly this sound bite advice wasn’t enough.

Now I could launch into a debate over whether or not this study practiced sound research and whether or not the participants really did eat less and exercise more, but instead I’d rather share with you what I know to be true about lasting weight loss.

Make no mistake about it, long-term fat loss results are very possible and are enjoyed by the majority of my clients – in stark contrast to the UK study results!

Since there’s more to it than simply eating less and moving more, how does one go about losing fat and then keeping it off for the long haul? Here are 5 Steps to Lose it For Good…

Step #1 to Lose it For Good - The Right Mindset

There are only two mindsets to choose from when you approach your quest for weight loss:

1. This is a temporary change in my behavior.

2. This is a new way of life.

There’s no middle ground, you either see it as temporary change or you see it as a permanent change. It’s pretty obvious which mindset produces permanent results.

Step #2 to Lose it For Good - New Habits

Understanding how to put new habits in place is the second step to losing weight and keeping it lost.

As we just saw in step one, looking at your weight loss behavior as a new lifestyle is the only way to ensure permanent results and this means adopting healthy new habits.

Habits are best taken on in gradual steps. This has been proven to be the most effective way to make the new habits stick. Approach building new habits with baby steps instead of grand leaps.

If one of your current, fattening, habits is that you drink sugary soda then first switch to drinking diet soda. Once the habit of drinking diet soda has completely replaced your sugary soda habit then you can start replacing some of the diet soda with water. You didn’t jump straight from drinking flavorful, fizzy soda to just drinking water, that’s too extreme and will make success unlikely.

Step #3 to Lose it For Good - Your Environment

In order to permanently change your body, you must permanently change your environment. It makes sense that you won’t maintain a lean body in the same environment where you gained the weight.

The term “environment” sounds vague, so let’s break it down. Your environment is the world that you create around yourself. These are the foods that you see, smell and have easy access to. This is the ease or difficulty you have inconsistently accessing exercise. This is the lifestyle of the people closest to you that casts an influence on your own lifestyle whether you realize it or not.

I’ll bet you could draw out the ideal environment for permanent weight loss. You know the path. Now put in the effort to walk the path.

Step #4 to Lose it For Good - Good Nutrition

The problem with the advice to eat less and move more is that it doesn’t make a distinction between calories. When total calorie count is your only goal you’ll end up consuming lower quality calories than you should, which leads to mindless eating and malnutrition.

Educate yourself on healthy calories versus nutritionally void calories. A great rule of thumb is that calories that are created in nature are always superior to calories created in a factory. Stick with real food over anything from a package.

Step #5 to Lose it For Good - Your Support System

If you just did the first 4 steps then you’d be well on your way to successfully transforming your body from fat to fit, and keeping it that way for the long haul. However, in order to fully ensure that you make the switch from where you are to where you want to be it’s important to put a support system in place.

Nothing is more powerful than social accountability. Instinctively you don’t want to let people down, and so you’ll work harder and more consistently in a support group than you would when working on your own. It’s hard to sleep in when you know someone is at the gym waiting for you!

This fifth and most important step is where we come into your life. Our entire mission is to not only provide you with the action steps to getting into the best shape of your life, we also are here to provide you with the support that you need to make it happen. Accountability is key and BioFit provides you with all the keys for success.

Happy Monday to all, let’s do this!

We have been told to drink a lot during the day so we carry around our plastic bottles because it’s convenient and prep our meals in plastic containers ready to microwave for the week, trying to live a healthy lifestyle, but what if our healthy rituals are actually counterproductive to our end goal of reaching optimal health?

This article is not to scare you of the danger and risk of Plastic but more about educating you and allowing you to make your own choice after knowing the facts.

In this article I go over:

▪️BPA and BPS (BPA-free) have a lot more similarity then what the FDA makes you think. Study shows they are an endocrine disruptor which imitates the body natural hormones (in this case estrogen) and disrupt the production and function of other hormones.
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▪️81% of Americans have detectable levels of BPS in their urine.
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▪️Did you know that the chemicals released from BPA might stop you from getting pregnant? Or that it may be responsible for premature birth? Erectile dysfunction and other hormonal imbalances.
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▪️You may be inadvertently increasing your risk of cancer by refilling plastic bottles.
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▪️Bottled water may contribute toward heart disease and other chronic diseases.
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▪️We all know about the effect of plastic on the environment. Isn’t it time we took part in cleaning up the mess by refusing plastic?
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▪️So what to do about it? What are the other options?
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➡️ Article Link: https://biofitperformance.com/is-plastic-compromising-your-health/

Petty Officer 2nd class Stewart US NAVY, with the stainless steel BioFit Shaker white edition. Thank you for your service. @david_stew
10% of all our sales goes to veterans. @ Oviedo, Florida

Today, we remember and honor all the brave men and women who have fallen while serving our country in the armed forces. We are forever grateful for their sacrifice.

Warm wishes to you and your loved ones on this Memorial Day,

The BioFit Team

✅When we say that BioFit Performance is bringing the best in all the industry we mean it! For that reason, I am excited to announce that we have teamed up with Sprouts farmers market to help all of our members with their nutritional and health goals.

Link to article: https://biofitperformance.com/sprouts-farmers-market/

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❓Now, why would a strength conditioning facility and a grocery store team up? Well you see we have more in common than you may think, we care about our community and most importantly our health.
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✅Sprouts Farmers Market understand the importance that you place on your family’s food sources and are mindful of the costs of providing it to you at an affordable price. They can help you understand where the food that they offer comes from as well as the health benefits of eating organically grown and fed food.
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✅Sprouts Farmers Market is not simply another hipster health food store or specialty food market. With a very strong emphasis on organic, you will find natural products It is also community driven to ensure that everyone has access to healthy food, it supports local farmers and producers.
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✅BioFit Performance and Sprouts Farmers Market are committed to you, your family’s health and sustaining the planet that we live in.
Our nutritionist will work with you to come up with a grocery list for your nutritional plan to meet all the macro and micronutrients that your body needs to train and recover optimally.
If you are in the Oviedo, Fl area, please join us and the Sprouts Farmers Market team for the Grand Opening Celebration on June 19! @ Oviedo, Florida

Sgt Wilson US ARMY, Afghanistan Vet,with the stainless steel BioFit Shaker black edition. Thank you for your service.
10% of all our sales goes to veterans.

What to do with fresh turmeric root? Why Not turn it into this SUPER FOOD medley! The fresh turmeric is extremely easy to incorporate into the dish and is used in both the marinade for the chicken and in the quinoa. Note: for those on a super low carb diet, feel free to sub in 4 cups of shredded cauliflower or Brussels sprouts in place of the quinoa. Reduce the broth to 1/4 cup and reduce the cooking time in half.

What you need
Serves 6

For the Turmeric Marinated Chicken
1 cup coconut cream
2 tablespoons olive oil
1 Tablespoon freshly grated turmeric root
1 teaspoon Ginger Root
juice from 1 Lemon
½ teaspoon ground cayenne pepper
1 clove Garlic, minced
1 teaspoon of sea salt
2 pounds raw chicken breast, cubed

For the Quinoa:
1 tablespoon coconut oil
1 tablespoon freshly grated ground turmeric
1 teaspoon Curry Powder
½ teaspoon cumin
1 cup quinoa, rinsed and drained
2 cups chicken broth
2 baby kale, chopped
juice from ½ Lemon
2 tablespoons raw pepitas

Instructions

1. Combine all of the marinade ingredients in a bowl, except for the chicken. Mix well to combine. Add the chicken cubes and mix well. Cover and place in the fridge for 2 hours, or up to overnight.

2. Preheat the oven to 360 degrees F. Lightly coat a baking sheet with olive oil. Place the chicken cubes on the pan so that they aren’t touching. Bake for 20 minutes. Without removing the chicken from the oven, switch to the high broil for 5 to 10 minutes. Remove once golden.

3. In a medium sauce pan place the coconut oil over medium heat. Add the turmeric, curry, and cumin. Heat until fragrant. Add the quinoa and frequently stir until it starts to make popping sounds.

4. Add the chicken broth and bring to a low simmer. Cover, reduce the heat to low and cook undisturbed for 10 minutes. Remove the lid, stir in the kale, and place the lid back, cooking for another undisturbed 10 minutes. Turn the heat off and let the quinoa sit for 5 minutes. Remove the lid and transfer to a bowl.

5. Fluff the quinoa and mix in the lemon juice. Garnish with pepitas and serve with the chicken. Enjoy!

Nutrition
330 calories, 21g fat, 21g carbohydrate, 300mg sodium, 1g sugar, 4g fiber, and 15g protein.

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Address


Corner Of SR 426 / Camp Rd
Oviedo, FL
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