BEAST Performance

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BEAST Performance Metabolic, Functional, Strength and Conditioning, Core and Balance, Mobility and Stability, Compound

Metabolic, Functional, Strength and Conditioning, Core and Balance, Mobility and Stability, Compound movements in Group Classes and Personal Training

10/23/2026

This is what showing up looks like — the B.E.A.S.T. Fam putting in the work, rep by rep. ❤️
Who’s finishing this week STRONG with us? 👇

10/19/2026

Monday energy. The B.E.A.S.T. Fam doesn’t wait for motivation — we show up and put the work in. 💪🏽

Who’s getting after it this week? 👇

10/12/2026

Just because today’s a holiday doesn’t give you a day off from your health or the gym! Let’s go!!

10/07/2026

Small gains every day compound into massive results. You don’t need to completely overhaul your life overnight—just show up, execute the work, and stay consistent when no one is watching. Fuel the process, trust the progress, and let the results handle the noise.

You don’t just lose muscle after 40. You lose BONE. 💪🏽Most women focus on burning calories — but the real threat creepin...
09/25/2026

You don’t just lose muscle after 40. You lose BONE. 💪🏽

Most women focus on burning calories — but the real threat creeping in after 40 is bone loss. And the fix isn’t calcium pills alone. It’s the barbell.

Here’s what the research says:

1️⃣ Bone loss speeds up after menopause — lifting slows it down
When estrogen drops, bone density falls fast. But heavy resistance training loads your skeleton the way walking never can, sending your bones the signal to stay strong.

2️⃣ Twice a week, 30 minutes — that’s all it took
In the landmark LIFTMOR trial, postmenopausal women lifted heavy (5 sets of 5 at 85%+ of their max) just 2x per week. Their spine bone density ROSE 2.9% — while the low-intensity group LOST 1.2%.

3️⃣ It’s safer than you think
Doctors used to fear heavy lifting would cause fractures in women with thin bones. Under proper coaching there were zero serious injuries

4️⃣ Three days a week is the sweet spot
A 2025 review of 17 trials found lifting 3x per week at challenging weights improved bone density at the spine, the neck of the femur, and the hip — the exact spots where fractures do the most damage.

B.E.A.S.T. Fam — your bones are built by what you LIFT, not by what you avoid. ❤️

Drop a 🦴 in the DM’s if you are interested in learning more and taking the next step to a healthier YOU!

📚 Research: Journal of Bone and Mineral Research (2018), Journal of Orthopaedic Surgery and Research (2025), Frontiers in Physiology (2023)

#904

YOUR WORKOUT ISN’T THE PROBLEM. YOUR SLEEP MIGHT BE.If you’re training hard, eating clean, and the scale still won’t mov...
09/24/2026

YOUR WORKOUT ISN’T THE PROBLEM. YOUR SLEEP MIGHT BE.

If you’re training hard, eating clean, and the scale still won’t move — check your sleep first.

Short nights don’t just make you tired. They literally rewire your hunger hormones:

1️⃣ Less sleep = MORE hunger hormone. Two nights of 4-hour sleep raised ghrelin (your “feed me” signal) by 28%. 📈

2️⃣ Less sleep = LESS fullness signal. Leptin (your “I’m satisfied” signal) dropped 18% — so you keep eating past full. 🍽️

3️⃣ Net effect: hunger jumped 24% — and the cravings are for high-calorie food, not salads. It’s not weak willpower, it’s chemistry. 🧠

4️⃣ Dieting on 5.5 hours of sleep lost 55% LESS fat than dieting on 8.5 hours — same food. And they lost more lean mass instead. Sleep is where the cut happens. ☀️

5️⃣ Target 7–9 hours. Set a non-negotiable bedtime like you set a workout time. Your body can’t tell the difference between exhaustion and starvation — so don’t give it the excuse. ❤️

📚 Research: Annals of Internal Medicine (2004), Annals of Internal Medicine (2010), PLoS Medicine (2004)

How many hours did YOU sleep last night? Drop it in the comments — no judgment, just honesty. 👇

🚶‍♀️ THE 10-MINUTE WALK THAT FLATTENS YOUR BLOOD SUGAR SPIKEYou don’t need another supplement. You need to walk after yo...
09/22/2026

🚶‍♀️ THE 10-MINUTE WALK THAT FLATTENS YOUR BLOOD SUGAR SPIKE

You don’t need another supplement. You need to walk after you eat.

Here’s what the research says 👇

1️⃣ A 2–5 minute walk after a meal measurably lowers your blood sugar spike
2️⃣ Walking 10 minutes after EACH meal controls blood sugar better than one 30-minute walk
3️⃣ Your contracting muscles pull glucose straight from your blood — no insulin required
4️⃣ After-dinner walks matter most — blood sugar spikes run highest in the evening
5️⃣ Start within 15–30 minutes of finishing your meal. Easy pace wins — no sprinting required

The B.E.A.S.T. Fam rule: finish your plate, lace up, walk the block. Small habit, big metabolic payoff. 💪🏽

Try it after dinner tonight — then come back and tell me how you feel 👇



REFERENCE: 📚 Research: Sports Medicine (2022), Diabetologia (2016), Complementary Therapies in Medicine (2025)

Address

13241 Bartram Park Boulevard Suite 2005
Jacksonville, FL
32258

Opening Hours

Monday 5am - 12pm
4pm - 8pm
Tuesday 5am - 12pm
4pm - 8pm
Wednesday 5am - 12pm
4pm - 8pm
Thursday 5am - 12pm
4pm - 8pm
Friday 5am - 12pm
4pm - 8pm
Saturday 9am - 10am

Telephone

+19043976037

Website

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