Good Morning & Good Night Ritual Guide

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Woohoo YOU FOUND IT ! Thanks for downloading your “Good Morning and Good Night Guide.”

This guide will help you:

  • Improve your quality of sleep
  • Be more productive during your day
  • Boost your energy

This guide lays out the basics you need to know:

  • What should my morning and evening routine look like? 
  • What am I doing that could be setting me back?
  • How to know whether your routine is optimizing your training 
  • What to do to make positive changes! 

We are ALL ABOUT getting results – and even more importantly, getting results that LAST

… and this guide should help you to do just that.

 

Download it here: Copy of #LIVE AMPM Ritual Guide (1)

Energetically yours!

 

Brad Tillery | BCS Fitness

THE 28 DAY TRANSFORMATION CHALLENGE

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Read more

28 Day Transformation Challenge (Resource Page)

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 28 DAY TRANSFORMATION CHALLENGE RESOURCES

THE HEALTHY AT EVERY AGE GUIDE

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Read more

The Break Through Your Plateau Guide

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Woohoo YOU FOUND IT ! Thanks for downloading your “Break Through Your Plateau Guide.”

This guide will help you:

  • If you feel like you’re stuck in a plateau
  • If you want to prevent a plateau
  • If you want to boost your results.

While plateaus are 100% normal (and even expected), they can be very frustrating.

This guide lays out the basics you need to know:

  • What is a plateau?
  • Why do they happen?
  • How to know whether you’re actually in a plateau?
  • What to do about a plateau when it happens!

We are ALL ABOUT getting results – and even more importantly, getting results that LAST

… and this guide should help you to do just that.

 

Download it here: APRIL 2021 BREAK THROUGH YOUR PLATEAU GUIDE

Energetically yours!

 

Brad Tillery | BCS Fitness

BCS Fitness Protein Packed Breakfast Guide

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Drumroll, please… 

 

The 1st ever… “BCS Fitness Protein-Packed Breakfasts Recipe Guide!” It’s my gift to you for being a part of our incredible community. :) These recipes and tips are some of the best practices I’ve recommended to clients over the last 17 years. 

 

Eating a protein-rich breakfast can help get your day started right.  

 

BCS Fitness Breakfast Guide Link…

Copy of LIVE Protein Breakfasts

 

 

A Protein-Packed Breakfast:

  • Helps your body repair and build muscle,
  • Releases hormones that keep you feeling full,
  • Improves blood sugar control for hours,
  • Boosts calorie burn, and
  • Can help cut back on nighttime snack cravings!

 

—> Maybe even most importantly, it’s powerful for your MINDSET.

 

Starting your day with a healthy meal can send a strong message to yourself about being proactive and taking positive actions toward your health and wellness.

 

In fact, some experts theorize that the reason people who eat breakfast tend to be healthier is because of their overall lifestyle pattern.

 

Some of the deliciousness you’ll find inside:

 

  • Simple, make-ahead breakfasts,
  • Fast & easy choices 
  • Delicious smoothie recipes
  • Plant-based options
  • Grab & go meals

 

If you have a friend that might enjoy this guide…please feel free to share!

 

 

Thank you for being part of our amazing community! 

 

Committed to Your Success,

Brad

Getting out of the “ice funk.”

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How to Bust Out of the “Ice Funk” by Brad Tillery 
Given all the events of late, it is very likely that you have experienced pretty significant disruption in your pattern of habits. I know I have. The great news is that you can establish a plan TODAY that will encourage you and give you some new hope.
 
Here is a step-by-step action plan for “getting your groove back” after a disruptive week…
 
👊1. Decide on your “WHY.” 
Why is exercise important to you? What will it accomplish for you? A strong “why” is the kindling to the fire of motivation! Dig deep and write this down first.
👊2. Set 3 goals each day (that you have full control over) 
A sample list of goals you have full control over would include…
—making a meal plan for the day
–go the gym
–sit your workout clothes out the night before
–drink 90 oz of water
–eat a salad for lunch every day
–setting your alarm clock to wake up early
👊3. Cut yourself some slack on expectations 
If you’ve taken any amount of time off you will need to ease back into exercise. Trying to pick things up where you left off can not only leave you feeling very discouraged…but can also expose you to injury.
Give yourself permission to simplify your first few sessions back at the gym in order to build the habit. This is one of the greatest benefits of having a performance coach/personal trainer. We will taper you back into training without exposing you to unnecessary injury and emotional setbacks.
As you can see, the plan is simple…but not always easy. The great news is that you are not alone. We’ve got your back!
Wishing you all a happy and successful day!

How to Get Back into Working Out

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How to Get Back into Working Out by Brad Tillery 
Given all the events of late, it is very likely that you have experienced pretty significant disruption in your pattern of habits. I know I have. The great news is that you can establish a plan TODAY that will encourage you and give you some new hope.
 
Here is a step-by-step action plan for “getting your groove back” after a week, a month, or a year away from training.
 
👊1. Decide on your “WHY.” 
Why is exercise important to you? What will it accomplish for you? A strong “why” is the kindling to the fire of motivation! Dig deep and write this down first.
👊2. Set 3 goals each day (that you have full control over) 
A sample list of goals you have full control over would include…
—making a meal plan for the day
–go the gym
–sit your workout clothes out the night before
–drink 90 oz of water
–eat a salad for lunch every day
–setting your alarm clock to wake up early
👊3. Cut yourself some slack on expectations 
If you’ve taken any amount of time off you will need to ease back into exercise. Trying to pick things up where you left off can not only leave you feeling very discouraged…but can also expose you to injury.
Give yourself permission to simplify your first few weeks back at the gym in order to build the habit. This is one of the greatest benefits of having a performance coach/personal trainer. A great coach will taper you back into training without exposing you to unnecessary injury and emotional setbacks.
As you can see, the plan is simple…but not always easy. The great news is that you are not alone. Wherever you live, there is a community of people that are either in the same boat you are in now…or have been in that same boat before and have found a way out.
Your mission for today? Find a supportive group of people to journey alongside you. Friends, family members, or a community of people at a gym or studio can be exactly what you need to get going again. If you would like to see if the BCS Fitness community is the perfect place for you please reach out! We’d love to talk to you, get to know you a little bit, and see if becoming a part of the BCS Fitness family is your best next step.
Wishing you all a happy and successful day!
Brad Tillery – BCS Fitness – Lead Performance Coach
📱 979-575-7871
💻 brad@bcsfitness.com

2021 Stronger to the Core Challenge

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Welcome to your Stronger to the Core Challenge!

We are so happy you decided to join us – and can’t wait to see how you feel after just 5 short days! Enjoy and please reach out to us if we can help in any way! 

Download here… Copy of LIVE STRONG CORE EBOOK