BEFIT
20530 Langley Bypass #108 V3A 6K8 Langley, BC, Canada

Fit Friday with our latest All Star of the Month Stephanie!!! You can read her story here: https://www.thebootcampeffect.com/bootcamp-all-stars/

Today marks 11 years since I opened Befit on January 4th, 2010. It was a rough first year that we barely made it out of - much like this past year. If you've been with us since the beginning you've seen a lot of change from The Bootcamp Effect to Befit to 8 different locations as we rapidly grew in our earlier years... And change was the foremost theme of 2020, as my team and I had to constantly adapt and evolve seemingly working 3x harder just to keep the business going.... If there was ever a period of time that tested my resolve and commitment for what I do, it was 2020. Make no mistake about it... the pressure sucked. The fatigue and depression felt at times were multiple layers deep. And I certainly contributed to the 40% increase in alcohol consumption in 2020, made worse by a severe back and achilles injuries which kept me from working out the stress and even performing basic tasks. But a big thank you goes out to those individuals who stuck with us and continue to support the gym despite the limitations. You renew our spirit daily and only strengthen my commitment to stay in the fight with your positivity! All this to say that the fight continues as we enter 2021... And while I won’t be using wish and hope as a strategy... I will be sure to show up everyday choosing joy over despair because there are only two things we can control now: Effort (Results) and Attitude (Excuses) Thank you for the past 11 years. See you in the gym, Josh

Thinking about waiting until 2021 to make a change? You don't have to.... Because it's the last Monday of the year.... And momentum is built on Mondays. The year will be different in 2021, but it will be the same you. And even if you were looking to make a change, you don't need to wait until the new year. In light of this message, here's our Monday Motivation: "Don't wait for the right opportunity, create it."

Monday Motivation. 2020 could have been a year that beat you down and been a catalyst to why you gained weight and became less fit this year. Or... You could be like our latest All Star of the month Dawn! Click the link below to hear her story... https://www.thebootcampeffect.com/bootcamp-all-stars/

There will be obstacles. There will be setbacks. There will be mistakes. But with hard work, There are no limits.... Make the most of your Monday and set the tone for your week. #nevermissamonday

If you saw the current email, please ignore the not booking in for a timeblock part. We have been testing this and it doesn't work and creates more traffic, less accurate contact tracing, and more stress for everyone involved. Hey maybe all the plans we had in place already actually worked!!! I will be sending out an updated email newsletter for you tomorrow.... In the meantime, you can check out our updated covid plan here: https://www.thebootcampeffect.com/open-gym/

What's in the boxes???? Something to enhance your experience in the gym. Stay tuned...

All Current members please check your inbox for our latest email in light of the Provincial updates. If you did not receive this email, please contact [email protected]

Progressive overload is the simple method of progressively increasing the weights you use in the gym when you are ready. You can't do a great job of progressive overload unless you are tracking your workouts. My latest blog goes over the benefits of tracking workout progress as well as some simple to use methods to go about this... https://www.thebootcampeffect.com/tracking-your-workouts/ If you have any questions please comment below!

Online coaching is available... And that's important on a day like today, because we at BEFIT prescribe to a lifestyle that We Never Miss a Monday.

Tuesday Transformation with our latest All Star of the Month Angela!!!! You can read her story here: https://www.thebootcampeffect.com/bootcamp-all-stars/

Monday Motivation: In 2 weeks, the 60 participants in our Biggest Winner challenge, just lost 271lbs!!!! That's an average of 4.5lbs per person in 2 weeks.... Keep positively working on those positive habits! Wherever you are, Never Miss a Monday!

All members please check your email inbox for a gym update. If you did not receive this email, please contact us at [email protected]. Committed to your health and fitness, Josh

No Sun No Problem! Read this to learn more about Vitamin D and Boost your Immunity! https://www.thebootcampeffect.com/immunity/

There's a difference between interest and commitment. > When you are interested in doing something, you do it only when it's convenient. > When you're committed to doing something, you accept no excuses, only results.... It's why I sign off all of my posts as committed to your success. And it's why we've had Results or Excuses not both on our wall since opening.

As we like to say at BEFIT: Awareness precedes change. So what's standing in your way this week of creating the change you want?... Is it time? Your priorities? Nagging injury? Your nutrition? A non-supportive spouse? Work? Stress? Habits that don't currently support your goals? Whatever it is, start a plan by making a few notes of how you can improve your situation. Start with the 1 thing that always seems to get in your way. What's the 1 thing you can do today to get 1% better? Perhaps it starts by just making it through the gym doors today to build momentum. Momentum is powerful. Habits are powerful. And you get to decide today who you want to be this week. #NeverMissAMonday

With the Biggest Winner starting next Friday October 23rd, this could be the perfect time for you to refine your habits. We are what we repeatedly do, excellence then, is not an act but a habit. Put the future in your control!

Fit Friday with our latest All Star of the month Shelley!!!! You can read her story here: www.thebootcampeffect.com/bootcamp-all-stars

We are what we repeatedly do. Excellence then: Is not an act. But a habit. ... Let’s get after it today and everyday after that this week because it’s: What. We. Do. See more

The Biggest Winner is Back! Learn more here: https://www.thebootcampeffect.com/the-biggest-winner/... Current members can sign up at the front desk.

We picked up a few items today to top off your workout boxes here at BEFIT. We still have a few more items and surprises in the pipeline, but are excited with the progress so far! Let's take a look what's inside every SWEAT BOX: - red (8'), blue with white (9'), and blue (10') skipping ropes - red superband... - barbell collars - disinfectant spray bottle - assorted LV bands (each station has 2) The SWEAT BOX is strategically placed under your rower to maximize your usable space as well as keep the rowers from travelling across the gym floor. Also in every SWEAT station: - 10 or 15lb slamball - 10, 24, 33, or 45lb barbell - dowel - step up box - rower and bike or sled We've also moved all abmats and ab wheels over by the washrooms to help keep your station clear. You are welcome to grab one of these for your session and put it back when you are done. Now let's take a look at what's inside every STRENGTH BOX: - red superband - barbell collars - hip thruster barbell pad - yoga foam pad - for nordics, mobility, and trap 3 raises (just waiting for more stock in store to top off every station) - disinfectant spray bottle - dowel Also in every STRENGTH station: - 33lb or 45lb barbell - bench - 6" box - trx - squat rack/rig Some stations on STRENGTH also have purple bands for use, as well as larger superbands are stored in their usual spot on the rig by the back door. We ask that you don't go through the other station's BOXES as everything you need should be in your station. If not let the staff know so that we can adjust this. This includes barbells! Just 1 barbell per station please (unless you need a trap bar from around the corner for deadlifts). This system will continue to evolve as we develop our STRENGTH and SWEAT experience. Committed to your success, Josh

At BEFIT, we turned Wednesdays from Hump Day to THump Day and speak the truth. If you've got a weight loss goal, here's one for you today to take action on today. https://www.thebootcampeffect.com/thump-day-truth-talk/... Committed to your success, Josh

Introducing our latest All Star of the month!!! You can read David's story here: www.thebootcampeffect.com/bootcamp-all-stars

We're big fans of functional movement. >>>But we should never train through any pain not even discomfort. We're even bigger fans of safe, functional movement.... >>> Movements that get you stronger pound for pound while creating more range of motion. Our training is always focused on how can we create more balance in your body. >>> Because you could have the best range of motion and be super strong, but if you are out of balance then you are going to get injured and be dealing with chronic issues. We need to create more structural balance in the body to avoid muscle imbalances and injuries as muscle imbalances mount up as we age and are the primary reason for our limitations. If you are structurally balanced, age is irrelevant. We help you focus on creating structural balance in your body. >>> What we do.

The further society drifts from truth the more it will hate those who speak it - George Orwell

Surprise for our members this morning with Fiji water camping outside the gym today and giving out #earthsfinestwater Shout out to our member Dave for making this happen!!! @fijiwater ... #fijiwater #whatwedo #socialsaturday @ Langley B.C. See more

Within our SWEAT workout, we have 3 different types of training sessions to help build a more well rounded base of fitness. One of those styles is GRIND. These workouts are intentionally longer, steady efforts (similar to running on a treadmill but less boring). While we don’t believe long, slow, "grind" efforts should be your everyday workout, they still have their place in developing a complete fitness level and a great aerobic base.... The slower pace allows you to focus more on the quality of movements and help in building a stronger mind body connection. More importantly they allow your body to recover from some of the higher intensity workouts during the week and help keep us from hitting that feeling of being burnt out. GRIND workouts are scheduled on Wednesday and Saturdays. We'll see you in the gym!

***BEFIT All Star Alert*** Jim is our latest All Star of the month! You can read his story here: http://www.thebootcampeffect.com/bootcamp-all-stars

We're big fans of functional movements. We're even bigger fans of safe, functional movements that you can execute and observe your improvement. And is there really a more functional movement than walking up the stairs???... Regardless of how much wear and tear you've put on your body. It's our role to help provide you with a challenging but fair workout that doesn't leave you with beat up joints day after day. Our performance coaches are here to make sure that every member gets the attention they need to ensure that everyone can get a killer workout and walk out feeling better than they walked in. P.s. This picture may be faceless, but when you are at befit, you are never just a face in the crowd. Right Sara!?

Getting yourself to the gym and walking through the front door is the hardest part some days. (And is why it says every journey begins with 1 step on our front door....) We want to change that for you.... Our core focus is to provide you with a positive and high energy environment to help you fall in love with fitness, so that you make it a priority and schedule it in like all the other important things in your life! (And like Julie seen here ) Because when fitness is enjoyable it's easier to stick with it! Committed to your success, Your BEFIT coaches

I'm taking the knees over toes myth head on in this one. If you are curious why some of our exercises in the gym are putting your knees past your toes here is why: https://www.thebootcampeffect.com/religion-politics-and-kn/

An Inside Look at BEFIT Programming. You'll want to read this before taking on August's workouts... See why I put an image of a batter's box by clicking the link below! https://www.thebootcampeffect.com/befit-group-personal-tra/

What gets measured gets improved. So what are you measuring? Your sleep?... Your food? Your sets? Your reps? Your weights? Your weight? Your time(s)? It doesn't have to be all. But it could be one... Measuring improves your awareness and decision making. And awareness precedes change. In light of this, keep an eye out for our whiteboard being updated with the BEFIT Effect standards soon... These are 24 full range of motion strength training and mobility exercise standards for everyone to work towards within the context and structure of our workouts. But that's not all, we also have 3 conditioning standards to make sure we are rounding out the energy systems and giving you standards that touch on all aspects of your fitness. I've been working on this for months and I'm excited to bring it to more of a front of mind awareness for you these next coming months. It's all built for you to progressively improve utilizing these 4 principles: Never train through any pain - not even discomfort. Training should get you stronger pound for pound Training should be creating more range of motion Training should be creating more balance in your body Committed to your success, Josh Saunders BEFIT @ Langley, British Columbia

Monday Motivation Here's some attendance stats for you as we head into our 7th week since reopening the gym: Week 1 Weekly average 64% of capacity... 143 members signed in per day Week 2 Weekly average 68% of capacity 149 members signed in per day Week 3 Weekly average 70% of capacity 157 members signed in per day Week 4 Weekly average 72% of capacity 162 members signed in per day Week 5 Weekly average 71% of capacity 156 members signed in per day Week 6 Weekly average 82% of capacity 183 members signed in per day Are we getting even more committed week 7? It starts with Never Missing a Monday... (Note - we increased the capacity from 19 to 21 spots in week 5 so if the numbers look non-linear, that is why!) See you in the gym, The BEFIT Coaches and Community

*** New equipment alert *** More 2.5lb plates for progressive overload in your workouts!!! More red superbands!!! Bringing our total in the gym to 21 with every station now having 1! ... (Hopefully that helps everyone smile a little more today!)

We’ve got a lot of equipment in our gym. Barbells, kettlebells, dumbbells... But most often we find the heaviest weight in the gym is that front door you got to push to get inside. Because the thing is, all you have to do is show up and walk through that door and after that, the energy, the enthusiasm, the environment, the training and the culture will help make everything inside a little lighter to lift We’ll see you in the gym,... Your BEFIT coaches and community See more

@ Langley, British Columbia

The math adds up with your consistency Tag someone who helps keep you consistent!

BEFIT has been voted the best health and fitness club in Langley 8 years in a row now (since 2012). We would be honoured if we were deserving of your vote this year. You can vote here: https://www.langleyadvancetimes.com/contests/... - Best health and fitness club is under the sports and recreation category - Best weight loss center is under the health and fitness category

Maybe you knew, maybe you didn't, but BEFIT recently ran a 12 week weight loss challenge while the gym was closed.... Here's our story of the 16th Biggest Winner Challenge: https://www.thebootcampeffect.com/never-miss-a-challenge/

Next Wednesday is Canada Day! All sessions are on... other than than the 2:30pm You can book your STRENGTH and SWEAT sessions now on our schedule page or in the mindbody app.... See you in the gym!

Monday Motivation: Even with all the preparation in the world, things will still go wrong when you least expect it. That doesn't mean you're going to lose or not succeed... that's just the cost you MUST pay to win!... Your attitude and willingness to stay in "the fight" will determine your outcome. Success boils down to 1 thing... HOW MUCH CRAP CAN YOU TAKE AND STILL KEEP GOING? Few victories have ever come without setback. Whatever hardship you're experiencing right now is not happening to you, it's happening for you. Keep fighting and... Never Miss A Monday.

You talking about EAT SLEEP BEFIT REPEAT? Why yes we are! See you in the gym.... Happy Friday!

No caption required. #whatwedo @ Langley, British Columbia

You’ll notice on our wall, the phrases: Results or Excuses Not Both and Be Evolution... Now these phrases are part of our mission here at BEFIT when it pertains to our valued members results... But when we put them on our wall back in 2012 as The Bootcamp Effect, we never knew how much we would have to embody and embrace them as a company...... But we’re built for this. And as we’ll continue to evolve and develop in the face of adversity and whatever it is and whatever the challenge, we’ll do it together as a community because it’s #whatwedo Committed, BEFIT

It's been an amazing first week back with a lot of changes. I'm very proud of our community and the reception that we've had since reopening and will continue to evolve and develop our service under these guidelines. There may even be a few changes for you when you show up tomorrow in fact... Here's some 1st week stats for your review:... >>> Number of sessions in 1 week - 64 >>> Total capacity utilization - 70% >>> Number of sessions at max capacity - 3 (Monday - 7:30am / Tuesday - 3:30pm / Friday - 9:30am)

This is the mindset we coach at BEFIT. If you’re training at a gym or with a trainer that doesn’t reinforce these principles, it’s not a question of if you will get hurt but when. Our STRENGTH workouts work on rebuilding structural balance in the body while amassing all the other benefits of strength training. Keep your eyes out the next couple of weeks for our BEFIT EFFECT standards (for members eyes only), 30 exercises that form the core of our programming for our SWEAT and STRENGTH workouts while building a leaner, stronger, and injury resilient body. Oh ya, and don’t forget the fun and the community, we do that too. #whatwedo @ Langley, British Columbia

Celebrating members breaking equipment since 2010. #whatwedo @ Langley, British Columbia

5:30am 6:30am 7:30am 8:30am 9:30am... 10:30am 2:30pm 3:30pm 4:30pm 5:30pm 6:30pm 7:30pm When will we see you?

2 days until the gym reopens. 2 workouts to choose from. It’s getting real...

Got an issue with signing up for class or not being able to get in for that timeslot that you wanted? We solved that for you. Moving all sessions from 12 spots to 19 spots, we've now got more open spots per day than we've got members...... With 2 different workouts in every timeslot to choose from, we're introducing you to our newest workouts at BEFIT. Strength. & Sweat. Click below to read more: https://www.thebootcampeffect.com/strength-and-sweat/ P.s. If you currently are booked in for a session, you are mostly likely signed up in the SWEAT workout. With this change, anyone on the waitlist got into the workout. Check out your schedule by logging into your "my account" on the schedule page You can book your STRENGTH AND SWEAT workouts right now!

Get your gym shirt ready because we have opened up every session to 19 spots!!! 19 Keep an eye out for the update later today... (When we put out the post later today all spots will be available on our schedule to book)

It’s getting real now. See you in 4 days! Or today if you’ve got some equipment to return to the gym...

Just 5 days until we reopen. But we’ll see you sooner if you have equipment checked out from the gym. Please make plans to drop it off anytime between noon and 5pm tomorrow so that we can have sufficient time to get the gym and the stations set up for your first workout on Monday.

We’ll still be using bikes, but each one will be in your own station at least 6 feet apart from everyone else and for your use only. Looking forward to getting back in the gym with you!

BEFIT is reopening on June 1st! We're excited to get back in the gym with you. Here's all the info you need regarding opening including a new schedule, social distancing, safety measures, and your workouts: https://www.thebootcampeffect.com/covid-19-gym/... P.s. If you have any equipment checked out, we need it returned 1 week from now on Thursday May 28th between 12-5pm. If you cannot return it on that day please let us know.

Today (as you may have already heard) the Fraser Health Authority announced it is lifting the order closing fitness facilities. Gyms will then be permitted to open as long as they meet certain requirements. We're excited to get back in the gym with you! However, time is needed to implement these guidelines and ensure we meet all the new safety requirements while preserving the experience you've come to expect at BEFIT. With that being said, we are happy to announce we have se...t the date of Monday June 1 to reopen. There are many details that we need to share with you very soon, however today’s message is just to announce the date we are reopening. As soon as our Reopening Protocol is finalized mid next week, we will announce it and answer any questions you may have. Committed to your health and fitness, Josh Saunders BEFIT

Control the controllable! Right now there’s a lot out of your control, but there’s also a few things you can control... So put the power back in your hands. ... Successful people take ownership over their decisions and are resourceful with what they have. Believe in yourself and stay positive and patient!!! If you need anything, we got you. Committed to your health and fitness, Josh

Monday May 18th is the May long weekend! All zoom and park workouts are cancelled for the day.

This video will show you how to improve your hip rotation in under 2 minutes using the power of your breath. This is a great exercise to do before squats and other lower body exercises as you’ll be able to work through a larger range of motion. #mobility #mobilitymonday #justbreathe

Lets have some Friday fun with some hee-haws. It doesn’t really fit our principles of training anymore, but when you build a resilient, structurally balanced body, you can do whatever you want!

It's been 6 weeks since we started our Resilience Challenge. How did you do? The thing about forming habits and tough attributes like resilience is there is no better time to start than right now. ... Watch this video and print out the attached tracking sheet and you can build your resilience for the next 6 weeks and beyond. https://www.youtube.com/watch?v=rDVYce-ImCU Oh and Never Miss a Monday. Committed to your health and fitness, Josh

How you can achieve anything regardless of external circumstances. @ Anywhere & Everywhere

We're doing what we can so that you can stay consistent with your health and fitness and NEVER MISS A MONDAY. That's why, starting next week (Monday May 4th). BEFIT will be adding a 5:30pm Zoom workout Monday-Friday... Here's the link for the 5:30pm workouts: https://us04web.zoom.us/j/78411116025 Password: commUNITY Here's the link for 1pm workouts: https://us04web.zoom.us/j/75760481118 Password: commUNITY Please put your real first name and last name as the name of your zoom account - as if we don't recognize your name as an active member, you won't be given access. If you aren't an active member, you can sign up for individual classes for $10/session here: www.thebootcampeffect.com/zoom-workouts or you can resume your membership for unlimited access The workouts are bodyweight, but we can incorporate your equipment into the movements. Committed to your health and fitness, Your BEFIT coaches

Want better results in the gym? Purposely stretch everyday. If you have foot issues you need to stretch more. If you have knee issues you need to stretch more. If you have hip issues you need to stretch more. If you have low back issues you need to stretch more. If you have shoulder issues you need to stretch more. If you train hard you need to stretch more. If you read this far you’re amazing! Now go stretch!

Happy Friday! Let’s get after it

Monday Motivation If you were given your ideal house (like you won it in a lottery), you may lose it in a year. This is because it would most likely take an extreme amount of maintenance to keep this house. Maybe it's a mansion and it requires constant cleaning, perhaps the property taxes are 5 figures/year, the electricity bill is in the thousands and now you need a landscaper to manager the vast yard.... The point of this is your ideal house is much like your ideal body. We aren't just going to magically get there one day without purposeful action. We can't wish for it or hope to achieve it overnight, as there is no way you could possibly maintain it unless you worked your way up to it and earned it. In order to get your ideal body, you have to change whom you become. You have to look at food differently. Not look for substitutes. Not give in to temptation. Win those daily battles over what to eat, whether to work out or rest, whether to stretch or lie on the couch... So take these hard workouts and daily grinds as your badge of honour with your eyes on the horizon of what you wish to achieve. Tip: Want help in achieving your goals? Reverse engineer them! Let's say your goal is to have visible abs next year. Now let's say you are 160lb female with 30% bodyfat That would mean you have 48lbs of fat on your body and present. Most women will show abs around 15-20% - so we'll shoot for 15% Now If your goal weight is 130lbs and you want to have abs. A 130lb woman with 15% bodyfat has 19.5lbs of fat. So in order to achieve your goal you have to lose 28.5lbs in 1 year. Let's take a balance approached of losing this equally setting ourselves up with the goal of losing 2-2.5lbs per month. Instead of getting wrapped up in restricting calories, you take the approach of eating clean food, while working on physical goals in the gym and moving daily. Imagine the person you would become if you did all this with such purpose.... You definitely would change your mindset in the year to come and would be able to maintain the body you achieve. Let's get after it today! Committed, Josh

Injuries occur when you don’t train full range strength and stability in your end range of motion. It’s when you constantly short your pushups and pullups. It’s when you don’t have the ability to bend over and touch your toes or perform a reverse step up (let alone do this with additional weight). Now let’s think of this principle outside the gym... Are you getting stronger in your mindset and the range of decisions you are making?... Are you getting stronger at saying no to dessert? Are you getting stronger at saying yes to mobility training. It’s a simple formula: Strength = repeatedly do the work outside your comfort zone

Zoom workouts with the BEFIT team are starting on Friday April 17th at 1pm. Check your inbox for all the details!

Tuesday Transformation Introducing our latest All Star of the month Jeff! You can read his story here:... https://www.thebootcampeffect.com/bootcamp-all-stars/ See more