Bieman Fitness

01/03/2026

The Habits That Put People in the 9%

If you’ve ever been consistent for a few weeks, then lost momentum when life got busy, this is for you.

Every January, people set goals. And every year, a small group finds a way to actually get what they’re after.

📊 Only about 8–9% of people actually achieve their New Year goals, not because they’re more motivated, but because they approach change differently.

Here’s what I see over and over again and what the research consistently supports:

1) Process Over Outcome
Most people fixate on results. “Lose 30 lbs.” “Get fit.”
The people who stick with it focus on the process: training consistently, walking more, eating enough protein.

I watched a friend improve massively in pickleball repeating one phrase: “Process, not outcome.”
He didn’t chase wins. He chased reps, habits, and consistency.
Consistency beats intensity. Every time.

2) They Start Sustainable
The 9% aren’t trying to win January. They’re building weeks they can repeat, even when life gets busy.
Progress doesn’t come from doing more. It comes from doing what you can keep doing.

3) Preparation Beats Willpower
This isn’t about discipline, it’s about setup.
• Workouts are scheduled
• Food is prepared
• Decisions are reduced
A scheduled workout doesn’t rely on motivation. A prepared meal doesn’t rely on willpower.

4) 80–100% Consistency Wins
Progress doesn’t require perfection. The goal is 80–100% consistency, not all-or-nothing.
Missed sessions don’t derail progress- quitting does.

5) Identity + Structure
“I’m someone who trains.” “I don’t miss twice.”
A plan. A schedule. A system.
Not hype. Not punishment. Not guilt.

Going into 2026, don’t aim for a resolution. Build a standard.

You don’t need a perfect plan, you need a plan you can repeat.
That’s how people find their way into the 9%.

📌 Sources are posted in the comments for anyone who wants to dig deeper.

01/23/2025

01/10/2025

Owen and I are skating with the Toronto Maple Leafs for a great cause!

We’re raising $750 for Easter Seals Ontario, an organization that helps kids with physical disabilities thrive. Every donation helps fund essential equipment, like walkers and ramps, and provides life-changing experiences through their fully accessible camps.

This cause is close to our hearts, and we’d love your support to reach our goal. Together, we can make a difference for Easter Seals kids!

Donate here (or DM me for a direct link): https://secure.e2rm.com/p2p/fundraising/390392/participant/5466673/en-CA

Thank you for helping us create opportunities for kids to break barriers and thrive! 🙏💙

11/28/2024

🌟Women’s Bone Health & Menstrual Wellness🌟

🦴 Bone Density & Health
Did you know women start losing 0.4% of their bone density annually after 44, with the rate of loss increasing significantly during menopause? This raises osteoporosis risks, affecting up to 40% of women post-menopause! But here’s the good news:

Before 35: Exercise boosts peak bone mineral density.
Post-Menopause: Strength training can increase bone density.
Best Exercises: High-impact, weight-bearing, & resistance training.
Nutrition Tip: Protein-rich diets support bone health.
💡 Menstrual Nutrition Cheat Sheet Highlights
Empower your cycle with these strategies:
1️⃣ Track Your Nutrition: Log meals & menstrual symptoms to find triggers.
2️⃣ Fuel Up: Eat enough calories to maintain energy and hormonal health.
3️⃣ Prioritize Protein: Build meals around lean protein sources.
4️⃣ Go Whole: Minimize processed foods to reduce inflammation.
5️⃣ Hydrate: Water + fiber = digestive and hormonal balance.
6️⃣ Supplement Wisely: Check for magnesium, iron, and vitamin D needs.

🎯 Both resources showcase the power of tailored nutrition and exercise. As a coach, these tools from GGS Academy’s Women’s Coaching Specialist Certification enable me to help women thrive at every stage of life.

📌 Credits: Girls Gone Strong, GGS Academy

11/10/2024

Midlife Strength Matters!

💪 Here’s what you need to know about muscle gain and menopause, inspired by insights from my Girls Gone Strong (GGS) course:

🌟 Muscle Mass is Essential: Women lose 3–8% of muscle per decade after age 30 if not active. Building muscle is our safety harness for life, keeping us strong and independent as we age.

🦴 Benefits of Resistance Training:
- Maintain bone density and reduce osteoporosis risk
- Improve strength, balance, and pelvic floor health
- Experience fewer hot flashes, better sleep, and enhanced quality of life
- Lower risk of injury and support mental well-being

🔑 4 Pillars of Muscle Building:
1. Protein Intake: 0.64–1.0 grams per pound of body weight daily. Aim for 1–2 palm-sized servings per meal.
2. Strength Training: Train 2–4 days per week with compound movements and aim for 8+ sets per week.
3. Recovery: Prioritize sleep, stay active with daily movement, and hydrate with 2–3 liters of water daily.

💡 Supplements Can Help:
- Creatine monohydrate supports strength and brain function.
- Protein powder is great if whole food options are limited.

🎯 Remember, investing in your health and strength can transform your midlife experience!

09/13/2024

Boost Your VO2 Max for Better Endurance and Longevity 💪

VO2 Max is one of the most powerful indicators of not only your endurance but also your long-term health and lifespan. Studies show that improving your VO2 Max can reduce the risk of chronic diseases and increase your vitality as you age. Here’s how to improve it:

🧠 Why Focus on VO2 Max?

VO2 Max measures how efficiently your body uses oxygen during exercise. The higher your VO2 Max, the stronger your heart, lungs and muscles, and the better you perform in both workouts and life.

💥 How to Improve It:

Start Low, Build Slow
Begin with low-intensity cardio (65-85% heart rate) to safely build your endurance base.

Tempo Runs = Key
Alternate 15-20 seconds of higher intensity with 45-60 seconds of recovery. This builds aerobic capacity while preventing injury.

Try Different Interval Training
Mix in short bursts (5-7 seconds) for power, moderate intervals (20-30 seconds) for balance, and longer intervals (1-2 minutes) for endurance. All intervals help raise your VO2 Max and increase your cardiovascular efficiency.

Choose the Right Electrolyte Drink
Look for sodium, potassium, and magnesium to stay hydrated and avoid fatigue. Avoid sugary drinks that can cause energy crashes and dehydration.

🔬 The Science:

Stroke Volume: Intervals increase how much blood your heart pumps with each beat, strengthening your heart.
Mitochondrial Density: More mitochondria mean more energy for longer, sustained performance.
Capillary Density: More capillaries in your muscles allow better oxygen delivery and faster recovery.
💡 A proper warm-up reduces injury risk, and consistency is the key to seeing real results!

09/10/2024

🎉 We did it again! 🎉

I’m super grateful to be named Cambridge Today Readers Favourite for 2024! Winning this two years in a row is an incredible honour and it wouldn’t be possible without the support of my audience!

Thank you for allowing me to do what I love for the past 12 years. Let’s keep growing stronger! #2024

04/05/2024

🌟 Exciting Update from our GGS Menopause Coaching Specialist Course!

We've discovered a game-changing strategy, witnessing early signs of positive behavior change!

🎯 Switching from outcome goals to behavior goals is key for sustainable progress!

🔍 Our approach: Focus on 1-2 behaviors, tracking them over 2 weeks. Each goal must achieve an 80% success rate. Then, adjust or set new goals based on results.

📝 Shared notes with clients ensure alignment and accountability. Feedback? Thriving! 🙌

🏋️‍♀️ Let's explore a few behavior examples impacting fitness:

1. Increased Physical Activity: Boosts cardiovascular health, mood, and energy levels, vital during menopause.

2. Optimal Hydration: Aids digestion, regulates temperature, and enhances cognitive function.

3. Stress Management: Reduces cortisol, improves sleep quality, and enhances well-being.

4. Adequate Sleep: Balances hormones, boosts cognition, and aids muscle recovery.

5. Adequate Protein Intake: Supports muscle repair, satiety, and lean muscle preservation.

Plus, we've seen clients making strides in other areas:

- **Reducing Caffeine Intake:** By replacing high-sugar options with low-sugar alternatives, clients are experiencing steadier energy levels and improved sleep patterns.

*Increasing Protein at Lunch* Many clients are hitting their daily protein targets by focusing on incorporating protein-rich foods into their lunch meals, leading to enhanced muscle repair and satiety.

*Solidifying Hydration Practices* Clients are enhancing their hydration levels by proactively purchasing and preparing large water bottles in the morning, resulting in up to a 100% increase in daily hydration levels, improving overall well-being.

We're committed to fostering lifelong habits for our clients' pride and health. Empowering positive changes for lasting well-being! 💪

01/29/2024

Thrilled to share my journey toward becoming a Menopause Coaching Specialist through GGS Academy! 🌟

This certification, crafted by fourteen leading female experts in menopause, fuels my commitment as a Strength Coach to better support my clients—and, one day, equip my wife and daughter for this significant life stage.

I’m excited to share my evolving knowledge and tools right here on ! Here’s to empowering lives through knowledge and strength! 💪

12/19/2023

🎁 Help someone keep their New Year’s resolutions with the perfect Christmas gift! 🌟

Bieman Fitness gift cards offer personalized training programs and one-on-one personal training sessions. 🏋️‍♂️ Give the gift of a healthier, happier New Year! 🎄

10/13/2023

Quick & Easy Pre-Workout Meals - As Requested by YOU! 💪🍽️

Many of you have asked for the best, quick to prepare, pre workout meals. Here are five of some of the best options for enhancing your workout performance. These range from 3-15 mins in prep time ⏱️

1) Banana & Peanut Butter Sandwich (5 mins) : A classic combo of natural peanut butter and banana slices on whole-grain bread. Quick carbs, healthy fats, and proteins all in one. 🍌🥜

2) Greek Yogurt Parfait (3 mins): Layer low-fat Greek yogurt with granola, fresh berries, and a drizzle of honey. Packed with protein, fiber, and antioxidants. 🍓

3) Avocado Toast (7 mins): Creamy mashed avocado on whole-grain toast. Healthy fats and complex carbs for a pre-workout boost. 🥑🍞

4) Veggie Wrap (10 mins): Load a whole-grain wrap with hummus, crunchy cucumbers, bell peppers, and your choice of lean protein. 🌯🥒

5) Quick Chicken & Veg Stir-Fry (15 mins):** Thinly sliced chicken stir-fried with veggies, seasoned with soy sauce, served over brown rice. Protein and nutrients in minutes. 🍲🍚

Remember that your results come from three main factors: training, nutrition, and recovery .

10/10/2023

Optimize Your Performance: The Science of Pre-Workout Nutrition!🍏

Your pre-workout nutrition can significantly impact your performance and energy levels. Here are some science backed takeaways from sports nutrition to help you be at your best for you next workout:

1) Carbs are Key: Consuming complex carbohydrates like whole grains, fruits, and vegetables 2-3 hours before exercise provides a sustained energy source. They stabilize blood sugar levels and fuel your muscles throughout the workout.

2) Protein Power: Include a moderate amount of protein in your pre-workout meal. Protein supports muscle repair and growth, ensuring you're ready to tackle your training session effectively.

3) Timing Matters: Eat your pre-workout meal 2-3 hours before exercise to allow for digestion. If you're short on time, opt for easily digestible protein and carbs like a protein bar or a banana 30 minutes before your workout.

4) Hydration is Essential: Start your workout well-hydrated. Proper hydration supports endurance and helps maintain focus during exercise. Aim to drink water or electrolyte beverages leading up to your session.

5) Avoid Heavy Fats: Steer clear of heavy, high-fat meals pre-workout. Fats slow down digestion and can lead to discomfort during exercise.

6) Consider Caffeine (If Tolerated): If you're caffeine-sensitive, skip this. But if not, studies show that moderate caffeine intake before exercise can enhance endurance and improve performance.

Remember, individual responses to nutrition vary, so find what works best for your body. Stay fueled, stay hydrated, and conquer your workout! 💦🥗