28 Day Transformation Challenge (Resource Page)



KIDS Summer Activities

“Faith and Fitness Fridays”

FREE for all Incoming Grades 1st-5th

We’ve re-formatted our popular “Summer Adventures in Faith and Fitness Vacation Bible School “at BCS Fitness into a series of weekly experiences every Friday starting July 14th.

If you are looking for something for your kids to do this summer, this is it! No RSVP required. Simply arrive 5-10 minutes early on the designated Fridays to get checked in.

Sessions will be 1 p.m.-3p.m.  We will do crafts, play some fun fitness games, have a healthy snack, and talk about how to be more like Jesus. 



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Super PE

Kids ages 5-10

60 minute Super PE Wednesday 3:00p-4:00p

SUPER PE meets every Wednesday this summer from 3pm-4pm. $49 per child per month.  Your kids will have fun, stay active and keep cool in our indoor facility.  There will be age appropriate exercises, games as well as educational tips to keep your kids healthy and fit.




Teen Strength and Conditioning Camp

Strength and Conditioning Training: $115 for 5 weeks

Athletes grade 8th-12th (incoming)

Every week day Monday-Friday 10:00am to 11:00am or 11:00am to 12pm

Get your kids a jump start on proper weight lifting form and technique. Help your kids improve their overall strength and athleticism while getting them prepared for Junior and High School Conditioning Programs.




School District Super Stars (promo starts 5/30)

You’ve been working hard all school year, now it’s time for US to be the teachers! Special summer pricing for ALL school district (private and public) employees. Will honor for homeschool teachers too! Call us and mention code “school district super stars!”

Kid Fitness Programs at BCS Fitness

Weight Loss Tip Wednesday by BCS Fitness (5/21/14)

” How do I get rid of my “love handles?”

“I just really want to tone up my thighs…”

“I want a flatter stomach…”

“What should I do to get rid of this last 10 pounds?”

Despite my desire for a quick fix solution for these problems…there really isn’t one. No magic exercise, no secret diet trick, and no ground breaking pill to solve these problems.

However, there is a process that we can submit ourselves to that will gradually move us towards these physique goals.

STEP 1: Decide what your END goal is. This could be a specific pair of jeans, getting rid of the “muffin top”, etc.

STEP 2: Ask yourself, or your trainer, what are 3 goals that, if done every week, would lead you to your end goal?

STEP 3: Commit to executing these 3 goals for a 3-6 week period of time.

Can you commit to doing 3 things for 3 weeks? If you can, you WILL move the needle closer to your end goal.

Weight Loss Tip Wednesday (5/14)

Want to accelerate your weight loss efforts? Simply increasing your protein intake can do just that.

Protein is much more thermogenic than other nutrients…meaning it take more calories to metabolize it. Protein also can increase satiety…so you are more likely to feel fuller longer. Look for 95% lean meats, grass fed beef, free range chicken, and wild types of fish for the highest nutrient density.

Weight Loss Tip Wednesday for 4/23

Sometimes, in an effort to add more muscle or lose unwanted fat, we turn our attention to our pre-workout nutrition. For most of us, we really do not have a need for a pre-workout nutrition strategy and would only be taking in useless calories in doing so. 
In short, if you have eaten a meal/snack in a 1-2 hour window before your training, and are well hydrated, you should be fine not having a pre-workout meal or snack. The only exceptions might be if you fall into one of the following categories. Here’s a hint…like myself, most of you won’t fall into one of these categories…
  • An endurance athlete. You train for high-level competition. You log a lot of high intensity miles each week training for your marathon, triathlon, etc. For you, carbohydrate and calorie needs are likely higher. You could add a protein + carbohydrate (P+C) drink during your training.
  • Training to be a bodybuilder. You lift weights with significant muscle growth in mind. You want to gain weight. Your protein and calorie needs are likely higher. You could also add a protein + carbohydrate (P+C) drink during your training.
  • You have dropped your calories very low. You accumulate a lot of exercise hours. You’re trying to drop to a single-digit body fat percentage. For you, carb intake should be lower. You’d benefit from the performance-enhancing, muscle-preserving branched-chain-amino acids (BCAA) like in the product “Catalyst” during your training.

Weight Loss Tip Wednesday for 4/8/14

Next time you sit down for lunch, time yourself and see how long it takes you to finish your meal. Oftentimes, we over eat because our brain has not received the signal from our stomach that we are full (which usually takes around 20 minutes.)

Sit down for lunch today and time yourself with the stopwatch function on your phone. If you are eating in less than 15-20 minutes SLOW DOWN, enjoy your food, and give your brain the opportunity to recognize that you are full. This simple trick could save you from over consumption.

Weight Loss Tip Wednesday for 4/2/14

When something is removed from one side, a counter adjustment must be made to create balance. As a child, if you and a friend were playing on a see saw together and your friend left, you sunk to the ground. The same thing can occur in weight loss. If you grow accustom to eating a bowl of ice cream every night before bed, and you stop, you might start to miss the habit of that nightly treat. Instead, grab a small serving of greek yogurt or low calorie flavored water.
Here are a few examples of some equalizing moves you could make this week to create equilibrium…
Evening Ice Cream(Vanilla Greek Yogurt)
Colas(Metro Flavored Water or Spark)
Fast Food(Homemade Sack Lunch)
TV (a walk around the block)
Bite Size Chocolates(Sugar free gum or mint)
Have a great Wednesday and be balanced!!!