Body Performance Proof

Results Based 

Strength training and Nutrition for Women

32% Starting Body Fat

22% Current Body Fat

+ 4lbs of muscle

-15lb weight loss

‘’The first thing that comes to mind for me is that I feel proud of myself for making the changes I have.  I have never committed to my health like I have in the last year and I am honestly shocked at the results and impact the changes have had on me – both mentally and physically.’’     -Rhiannon 39

Body Performance Strength Training program has been a dream in the making for 6 years. My vision was simple. To build a unique group of individuals that would stick around long enough to grow the same amount of passion and respect for their bodies and health that I had developed over my many years of weight training and nutritional education. I am so proud to say that 6 years later, we continue to build a fabulous community of women committed to Body Performance, their health, and each other. 

In the last year and half I have had the opportunity to expand our BP coaching family. It continues to be a privilege to work alongside Heidi Stahl and Lisa Pricher who are equally as passionate about their health and helping others find their fitness freedom!. Together we continue to guide women towards healthier body compositions, stronger bodies and more powerful minds! 

We truly have a team of fabulous and REAL women working together to bring YOU an open and honest fitness experience. 

For more information on our Women's Only Strength Training program check out

              www.bodyperformance4life.com

You can find us at GOOD BODIES PERSONAL FITNESS in DUBLIN

TAKING ON NEW ASPIRING FEARLESS FITNESS FANATICS 

who are ready to commit to getting stronger, regaining control of their body 

and finding their sexy edge!!!

Meet your Coaches

BETH DOLCE

How would you sum up in 1 or 2 sentences how fitness and nutrition positively impacts you and your family's lives?

Waking up each day and making a conscious decision to make healthy choices allows me feel energized and inspired to conquer each day. Learning to eat a nutritious and whole food diet has helped me keep my food allergies at bay and avoid terrible bloating and abdominal discomfort.

What is your biggest challenge in maintaining a healthy routine and lifestyle?

Maintaining BALANCE between work, personal health, and enjoying time with family and friends. Setting a bedtime for myself is my most current goal!

What is your favorite thing to do on Sunday mornings?

Taking my time to wake up without an alarm. Then enjoying a delicious homemade brunch!

What is your family's favorite meal that you cook? 

I have perfected risotto from scratch! It is always a treat for everyone who gets to enjoy it, including me!

What is your favorite blog, book, or magazine?

Blog- Precision Nutrition Book- The Kite Runner & The Eat Clean Diet Magazine- Cooking Light

What is your favorite outdoor activity? 

Long walks and more recently Paddle boarding (Thanks to Lisa)

One piece of advice for someone who is ready to gain control of their life and achieve their fitness goals?

Surround yourself with like-minded people. Connecting with others that are striving for the same goals will help you stay inspired, motivated and will share in small wins along the way!

LISA PRICHER

How would you sum up in 1 or 2 sentences how fitness and nutrition positively impacts you and your family's lives?

As the shopper and the activity setter in my family, having healthy meals and snack options not only keeps us eating well, but it keeps up geared up for busy days. And being active has given us the chance to enjoy the outdoors while enjoying each other's company. As our schedule gets busier and our daughter gets older, these healthy habits have kept us together and feeling good.

What has been your most impactful "Ah ha" life moment?

Having a child. I realized then that my life's impact is far greater than my pant size. It is more important to be present in a healthy mind and body than it is to be a size 2. 

What is your biggest challenge in maintaining a healthy routine and lifestyle?

My husband's travel schedule. Being prepared and making small steps each day to be ready for the next day has helped calm the chaos. But not always!

What is your favorite thing to do on Sunday mornings?

Read a book and drink a cup of steaming hot coffee while I sit in my PJs on the screened porch... before anyone else in the house is awake.

What is your family's favorite meal that you cook?

Healthy meatloaf. It is filled with carrot and cauliflower puree, instead of egg and breadcrumbs, as filler. From Jessica Seinfeld's book Double Delicious. And oatmeal chocolate chip cookies.

What is your favorite blog, book, or magazine?

 Blog: Mark's Daily Apple; Book: The Historian by Elizabeth Kostova and What Alice Forgot by Liane Moriarty; Magazine: Eating Well and Yoga Journal

What is your favorite outdoor activity?

Everything! Paddle boarding and hiking are my top 2.

One piece of advice for someone who is ready to gain control of their life and achieve their fitness goals?

Ask yourself 'what would you attempt to do if you knew you could not fail?' We often think there is only one way, one answer, one destination. In reality, there are so many ways, answers and destinations. Choose your path and you will not fail. Choose to let others make your decisions and the destination you will reach is someone else's. 

HEIDI STAHL

How would you sum up in 1 or 2 sentences how fitness and nutrition positively impacts you and your family's lives?

Fitness and good nutrition are two constants my family and I can count on in our busy and ever changing lives. We know the experience, the actual work involved and the benefits achieved from fitness and good nutrition. They both keep my family grounded and stable. 

What has been your most impactful "Ah ha" life moment? 

One of my "ah ha" moments came sadly when my mom's cancer had returned after months of clean, cancer free blood screenings. That day it hit me like a tons of bricks that I was the only one in charge of my health and wellbeing. What I eat, drink, and do is up to me. We must all act as our own advocate when it comes to our health, fitness and wellbeing. 

What is your biggest challenge in maintaining a healthy routine and lifestyle?

Having the time to always prepare healthy meals...this can be a challenge if I have not planned well. With two children going in two different directions every night. I have to bring my "A" game weekly to make sure we eat well. It can be hard.

What is your favorite thing to do on Sunday mornings?

I love sitting with my husband, drinking coffee, talking, catching up and planning our week. 

What is your family's favorite meal that you cook? 

Asian salmon from America's New Plate

What is your favorite blog, book, or magazine?

I love anything fitness, health, nutrition related. I look forward to Action in Nutrition to be delivered! I read it cover to cover.

What is your favorite outdoor activity? 

Running- fitness

Sitting by a fire on a cool evening- mentally

One piece of advice for someone who is ready to gain control of their life and achieve their fitness goals?

Schedule your workouts as meetings you CANNOT cancel or change. When you have "a meeting" people usually don't bug you to change it. If you tell them you are working out.....they try to persuade you to do it later or another day. It has worked for me for years

www.bodyperformance4life.com

-White Dress Ready-

I have decided there is no better client than a bride-to-be. These women are motivated by that one day that they will cherish for the rest of their lives. Time and time again, I have been impressed with a brides ability to make drastic life changes in order to feel and look her best on her wedding day. In the past few years, what has proven to be even  more impressive, is that these drastic life changes have now become healthy life habits.  These brides have continued to practice balance through fitness and healthy eating and now continue to inspire others daily. The days of looking good on your wedding day have turned into FEELING good for the rest of your life! 

I have had the privilege of working with these girls over the years to help them achieve their fitness goals. They have proven to show me what it really means to follow through with a goal and not only look bangin in a wedding dress but make LASTING changes.  I hope they inspire you too!!

ANGELA

Angela worked hard to clean up her nutrition by eating more vegetables and less sugar. She focused on strength training to tone the muscles in her arms and back to look stunning her dress! Angela has proven she has made lifetime changes as she continues eat healthier and makes lifting and working out whether with me or on her a weekly priority!

EMILY
 Emily has trained with me for a few years but really dialed it in for the months leading up to her wedding. After finding that her body responded better to limited gluten intake she was able to continue to make healthy nutritional choices which helped her achieve her beautiful body on her wedding day! Emily has continued to stay fit and fabulous by keeping a balance of strength training and other fun workouts in fitness regime!

LIZ

 Liz committed to her white dress and for the year leading up to her wedding made sure she did what it took to look and feel her best. Liz focused on her strength training by attending 3 strength sessions a week with me and also found a balance with running and workouts on her own. She went the extra mile when she cleaned up her diet by eating lots of veggies, fish, and healthy fats!! Liz has continued to maintain her white dress physique by sticking to her healthy nutritional choices and a balanced fitness routine.

SARAH

 Sarah was an easy one! A perfectionist and driven woman who was going to do what it took to look White Dress Ready! Through a very clean nutrition plan , 2-3 weekly strength training workouts and light running she strengthened and toned her hips and arms to look amazing in her honeymoon bikini! I am happy to share she also recently gave birth to her first son. She committed to strength training through her pregnancy and just reported to me she is already back in her pre-pregnancy clothes!

ASHLEY

Ashley is a lifelong Fitness femme. She started out with big goals even before the wedding which only made the White Dress goal that much more attainable! I have watched Ashley dedicate herself to a healthy lifestyle and through years of training and healthy eating defeat her weight fears and achieve her best body! She not only looked stunning on her wedding day but has continued to maintain her wedding day body!

JENNIE

Jennie went above and beyond her dream dress physique when she took her goals into her own hands! It wasn't until Jennie made some big nutritional changes that she started to see her body change. Once she was close to the body of her dreams she decided to step it up and get back to strength training.  A year before her wedding she committed 3 days a week to building strength and muscle and with the help of myself and her workout partners she walked down the isle with a bangin bod! I am excited to say Jennie has stayed committed to her fitness and nutrition by continuing her strength training regime and healthy eating!

CARRIE

Carrie came in looking for a type of training that would help her tone and strengthen her arms and back. What she found and committed to was a fitness program that reshaped and toned her whole body. Already blessed with a tall and fit physique, Carrie was able to dedicate the months before her wedding to leaning out and toning her body. She walked down the aisle was a beautiful, athletic , muscular bod which she has decided to maintain to this day. Loving life and loving her fitness she continues to strength train and workout to keep her white dress frame fit and fabulous!!

Change doesn't happen when you feel like you "should' do it. Change happens when you WANT to do it! If you have a wave of inspiration or a big goal that is driving you, stand up and ride it. Oh, and make sure you are doing it for you and ONLY YOU!!

What is your Fitness Personality??

Whether it is becoming fit, doing fit or staying fit, having fitness as a part of your life, I'm going to guess, is something you feel expected, obligated, or driven to do and become. Over my years as a fitness professional, I have observed that the toughest part for people is deciding HOW to DO fit for their personality and lifestyle.

Each year the fitness industry lures us with the latest and greatest exercise trends and tools to trim our bodies into perfection. What they don't provide is the information necessary to help you decide whether or not these fitness trends will work for your body type and goals. At the end of the day, we are left with an overwhelming amount of exercise options each with enticing marketing slogans. So the question lies, How do you find what type of exercise best fits YOUR fitness personality??

Take the Fitness Personality Quiz to give you some insight into the fitness path that may best match you and your lifestyle!

1. Do you consider working out...

A. Social

B. A lot of work

C. A learning opportunity

D. Invigorating 

2. When do you prefer to workout?

A. Weekends

B. Lunch time quickie

C. Before or After work

D. All the time, anytime

3. When it comes to exercise you are...

A. Inspired by others

B. Relaxed and methodical

C. Focused 

D. Goal drivin

4. When I workout I like it to be..

A. Energetic

B. Peaceful 

C. Intense

D. Outside

5. What I like to get out of my workout is...

A. General fitness and an uplifting experience

B. Toning and flexibility

C. Muscular strength and definition

D. Cardiovascular fitness and accomplishment

6. After I exercise I like to feel..

A. Sweaty and invigorated

B. Mindful and mobile

C. Strong and empowered

D. Closer to my goal

7. If given an option between exercise and one of the following, you would rather...

A. Go dancing

B. Go to a coffee shop

C. Go to a concert

D. Go to the park with your pup

8. Which Star has your ideal bod?

A. Jessica Alba

B. Jennifer Aniston

C. Jillian Micheals

D. Jennifer Lawrence

The following are suggested types of exercise that may fit your style and personality. Please note that these are just suggestions and you should not limit yourself to only one form of exercise. The best way to live a healthy and fit life is to practice balance and moderation in all of your daily choices! This includes exercise, sleep, diet, work and relationships!!

If you picked mostly A's your Fitness Personality is:

The Free Spirit-  Zumba, Group fitness classes, TRX, Spinning

 You can find classes such as these at large membership based gyms, but also look into smaller more intimate studios for a more personal touch with smaller class sizes. Whenever starting a class make sure the instructor is a certified instructor in the classes being taught. The fitness class logo ( EX. Zumba) should be present on the website, schedule, or business cards.

If you picked mostly B's your Fitness Personality is:

The Sparkler- Pilates, Yoga, Barre Concepts, one on one personal training

You can find classes such as these at large membership based gyms but, also look for studios that specialize in yoga, Pilates, or Barre classes. Speciality studios will ensure that you get hands on attention and you are taught correct form and technique.

If you picked mostly C's your Fitness Personality is:

The Lady Gladiator - Weight training, small group personal training,  Bootcamps, Boxing, 

To become a lady gladiator you have to find a lady gladiator mentor so look for a certified fitness professional to help give you proper instruction on form and technique as well as build a training plan. Look for more affordable ways to work with a trainer by joining a small group or attending a bootcamp or boxing style classes.

If you picked mostly D's your Fitness Personality is:

The Medalist - Triathlete, Crossfit, Marathoner, Cyclist, Obstacle course racing

If you choose to take on this challenge alone beware of misguiding information on the net. Luckily, the growing interest in multisport racing and marathons, has made finding coaches who specialize in these events easier to find. Consult with a coach or join a racing team, and if that doesn't fit your budget make sure you choose a credible site to obtain training plans and tips .

The Dumbbell Didn't Do It!

As women, we love our cardio, fitness classes, and yoga but did you ever think that just maybe all those forms of exercise just aren’t enough, or even worse, TOO much?!  Would you believe me if I told you that most women workout WAY too hard in hopes to get the body they want, but in reality all those hours on the DREADmill are working completely against you!

I don’t have enough time or space on this blog to get into how big of a role diet plays into developing the body of your dreams. So what I will focus on is how a balance of cardiovascular interval training, learning how to lift the right amount of weight, and the importance of days OFF will help create an efficient fat burning machine without adding man muscle to our cute feminine frames.

The  Myths -

Over the years, we have completely misconstrued the notion that those lumps of iron would make us “bulk up” and that hours of cardio was the only way to shed extra pounds.  The harsh reality is that these misconceptions are the reasons women feel defeated.

Our poor dietary choices, excess cardio and/or workouts, and lack of recovery in between workouts can lead to high stress hormone levels and/ or not enough nutritious calories. Combined, these create the perfect storm for plateaus and stored fat aka “bulk”.

The Truths-

The most important thing to understand is that our female bodies are not designed to build huge amounts of muscle mass.  Our hormones do not provide us with enough testosterone to build those crazy big muscles guys dream of.

If you’ve already started weight training and feel like you’re bulking up this may be what you are feeling: When you start lifting heavy enough weights to build muscle, the muscle develops under your fat. So over time, if you build muscle but don’t decrease your body fat you’ll feel like you’re getting bigger. What you’re missing is that those beautifully “toned” muscles are hiding under that ugly” bulky” fat. Those amazing muscles are your key to creating a better metabolic engine to burn off that unwanted fat!

Moral of the story, don’t blame it on the dumbbells but understand the importance of BALANCE.  A fitness routine should not just be hitting the elliptical everyday for an hour, but should have even days of weight training, interval cardio and rest.  If you challenge your body with new weight training exercises and honor its need to recover then you will start to feel and SEE yourself leaning out and letting your lovely toned muscles shine through!

Let your Beautiful Strength Shine on!!

Try this Upper Body Workout this week!!

adore your core | Chic Blog

Adore Your Core | Chic Blog

Commanders In Chic: Beth Dolce | Chic Blog

Commanders In Chic: Beth Dolce | Chic Blog
Learn a little more about me!

Baby Its Cold Outside!

That means a couple of things! I have burrowed down into hibernation mode and will spend these cold evenings filling you in on whats up in my fitness world AND its time for soup!!

When Mother Nature bears down on us with her blustery moodiness that is when it becomes prime time for soup making! Homemade soups have the amazing following qualities:

1. No matter what time of day, a bowl of hot soup will always kick the chill.
2. Making soup is the easiest form of cooking. Cut veggies and proteins,  mix into pot with other ingredients, and simmer!
3. Soup is the easiest way to consume your daily recommended veggies. Especially for none veggie lovers!
3. Soup is best the next day and even better the day after that = LOTS of leftovers!
4. Soup can be a well balanced, complete macro nutrient meal in a bowl = Only one dish to clean!

Shall I go on? If you are new to soups start with this one! You literally dump ingredients in a pot and simmer! 

Apple Butternut Squash Soup

• 2 packages of PRE CUT  butternut squash ( This is the secret to simple)
• 3 carrots
• 4 celery stalks
• 2 apples
• 1 onion
• 1 garlic clove
• 4C container of low sodium veggie broth
• 2C water
• Salt and pepper to taste
• 1Ts of cumin 
• 1TB honey
• Red pepper flakes if you like a hit of spice

1. Cut all ingredients in to chunky pieces.
2. Place ingredients in large pot and cover with veggie broth and water.
3. Bring to boil for 10min and then simmer on medium -low for 30min or until all the ingredients are soft. 
4. Add in cumin, honey, red pepper
5. Use an immersion blender to blend to a creamy smooth consistency.

Rev Up Your Metabolism

Rev Up Your Metabolism

Check it out!! Great article followed with a great workout...may look familiar!!

Are You Group Fitness Savvy?

Ever wondered what goes on in a Body Performance class? This is an inside look at the workouts, camaraderie, and challenges that take place each week! The people that attend these classes come from a wide range of fitness backgrounds but they all have one thing in common: commitment to a healthy lifestyle. I challenge you to find a class, a group of friends or an activity that you can enjoy and look forward to each week. I believe this is essential to maintaining a healthy relationship with exercise and your fitness goals. As easy as this endeavor may seem, it can become very daunting trying to find a gym, class, instructor, or friends that fit your exercise needs and interests.

Watch our class video - Fine Tuned and Fit!

Here are some tips from a "gym jumper" who has tried it all!

1.  Budget- know what you can spend monthly.

     Questions to ask: Does the gym have a membership? Are the classes included or separate? Can I pay per class? Is payment automatically deducted? Are there cancellation fees?

2. Schedule - Find a gym with classes that fit your schedule.  Once hooked add them to your weekly planner so attendance becomes a priority.

      Questions to ask: Do I sign up for classes? What is the commitment time length? Do I get charged if I miss a class? Is there an expiration date for class packages?

3. Instructors/ Trainers- Take time to get to know your instructor/trainer first to make sure you feel comfortable and safe. If they are a good instructor/trainer they will approach you first and discuss with you your fitness level and needs.

       Questions to ask: Can I read the instructors/trainers bio? What does the instructor/trainer specialize in? Do they teach the same classes each week? How will I be contacted if there is a class change or cancellation?

4. Class programing - Besides looking for a class description that sounds fun make sure it sounds like a well rounded fitness program. Once you try a class and decide you like it, commit to going for at least 8 weeks so you can see or experience a change in your strength, endurance, body or all of the above.

       Questions to ask: Do you recommend a fitness evaluation prior to the start of the class?  Is there a way to measure progress? Do you suggest modifications through out the class? Does the class cover all elements of a balanced fitness program including, warm up, instruction of proper technique, stretching,and discussion of proper nutrition before and after class?

5. Finding a class or group - Look outside of big box gyms. Lots of good instructors/trainers teach at various personal training studios. Check out classes offered at your place of work, talk to your friends and go with them to a class they attend,  and look online for group fitness classes.

6. Last but not least, make sure the others in the group compliment you. You should be able to work hard, feel challenged, and feel welcome. Finding a fitness class or group is a great opportunity to make new friends and become introduced to new activities and people.

After reading this and watching the Body Performance video if you feel the urge to try out a class we are always welcoming new BP groupies to be part of the P.A.C.K! So whether or not we are for you, we wish you the best for your fitness journey and hope you too find a love for being active and leading a healthy lifestyle!

Watch our class video - Fine Tuned and Fit!

SWEAT THE SMALL STUFF - 5 WEEK WORKSHOP

!!!!CALLING ALL COMPETITIVE 

TRIATHLETES AND RUNNERS!!!!

Email me at 

dolcefitness@gmail.com 

to reserve your spot!!

STARTS THURSDAY FEBRUARY 23rd @715pm

Have you ever found yourself looking through magazines for new training techniques realizing you don' t know how to incorporate them into your training routine? Maybe you are an accomplished triathlete or runner and want to take it to the next level, or a die hard marathoner who can't seem to make it through a season without some kind of nagging injury.  I have had the pleasure of working with athletes just like you and put together this 5 week workshop to cover all the "small stuff"  we tend to overlook or don't have time for. Becoming a SMARTER competitor takes knowledge. Knowledge on how your body functions, recovers, and can become stronger. Each week I will cover extremely valuable and applicable material to help enhance your training by making it more effective and more efficient. Come join me for a one on one training experience in a small group setting  where you will learn new mobility and strength exercises, stretches, and training tips!

 
* $20 single session or $75 for all 5 sessions

* 5 -1 hr sessions—Thursdays @715pm


* Sessions will be held at:

   Good Bodies Fitness and Wellness
   4353 Tuller Rd Dublin, Oh 43017
   www.goodbodiesfitness.com

5 WEEK AGENDA

* Introduce assessments designed to  find aerobic base, HR training zones, body composition,  and physical imbalances. Discuss how to implement them into a training program.

* Strengthening the core from the inside out. Interactive and hands on exercises for hip flexors, low back, glutes, more!

* Building strength and muscle that wont slow you down . How to maintaining  muscle mass during season with more  interactive and hands on demos.

* Foam rolling, active stretching, and super bands to  help maintain flexibility and prevent injury 

*  Getting real with the ugly word  “overtraining”. 

If interested in attending all or 
just one session please email me at dolcefitness@gmail.com 
to reserve your spot!!!

Your goals will not drive you but your personal philosophy will – What is driving you???

People ask me all the time “How do you workout all the time? Or What is your secret to staying so fit?” In the past, I have found it hard to have a concrete answer because fitness and health have always come so naturally to me. After some thought, I’ve decided there is only one way to answer those questions. I had to dig deep and define my personal philosophy.

By having a healthy awareness and relationship with my body I have been able to welcome exercise and healthy nutrition choices.  Exercise for me has always been my social outlet. It has been fun and rewarding, created friendships, and been a way to de-stress. There was a time however, when it was not like this. That was when I had to take some time away. At first I beat myself up about not working out, but then tried some new activities and found other ways to develop a healthy outlet. This went on for about a year.  Besides a random workout here or there I literally took 8-10 months off from working out. It wasn’t making me happy. I felt resentment and had the feeling of “I have too” so I took a reprieve.

I found my passion for fitness again, which allowed me to redevelop my healthy awareness and relationship with my body.  My personal philosophy for health and fitness is defined by my desire to keep educating myself and others; to keep learning about myself, my body and what works for me.  I make a choice to workout and eat healthy to continue to maintain a healthy heart, brain, and body.  I have a hope and belief that someday my knowledge and lifestyle will be instilled in my children and family. By listening to my body I have learned so much about its needs, how to deal with stress, and how to feed my body for wellness.  By using these guidelines I allow myself to set realistic standards and attainable goals.

 

Now its your turn to create and define your own personal  philosophy.   Create an understanding of yourself that helps you anchor your goals. Extreme and unattainable goals come from not having a healthy awareness of yourself.  Answer these questions to develop healthy principles to live by so that you can set achievable goals that keep you on track and are rewarding for the right reasons.

1.       What is important to you?  General wellness, appearance,  becoming more fit, building muscle, learning something new, achieving something new, always want to be growing/learning, etc 
2.        What can you become more aware of? Nutritional choices, bodily needs, attitude, Stress levels, relationships, work ethic, etc. 
3.        How does health and fitness relate to your personal life?
4.        What direction do you want your health and fitness path to take? 
5.        What drives you to workout? Guilt, significant other, personal     achievement, enjoyment, stress reliever, etc.
6.        How do you feel about your body?
7.        How do you feel about yourself as a whole?
8.        What are your ultimate health/fitness goals?
9.        What factors stand in the way of these goals?
10.        What are some small steps you can take to start towards your goals?
11.        How can you measure your progress?
12.        What small wins in your daily life will signify that your making progress?
13.        How will you reward yourself when you’ve accomplished this goal?