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Brendan Ference | Health And Performance Coach

@beef.itt

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⚒️Build a stronger body through habits that fit real life.
⚡️Strength | Longevity | Performance
📩 DM “COACH” to work 1:1

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What’s your story?

I know mine—see you tomorrow at 5AM!

🚀🚀🚀

#Motivation #fitdad #fitness by @beef.itt

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4 months ago

⬇️LONGEVITY STARTS HERE⬇️

36 Years old and stronger and fitter than I ever have been.

First👉follow me if you care about the rest of your life.

Okay back to it!

New research is starting to show that how you live between roughly 36–46 years old has one of the biggest impacts on how you age later.

Muscle mass. Strength. Power. Work capacity.
These aren’t just gym metrics — they’re longevity markers.

Training now isn’t about chasing a number on the bar (but it’s super fun👀).

It’s about building a body that still works well decades from now.

👉👉Follow @beef.itt for more on strength, resilience, and training that actually translates to real life.

#longevity #training #fitness by @beef.itt

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7 months ago

Moral of thee story?

Lock in the fundamentals—nutrition, training and recovery THEN if you want enhanced add that.

And above all else—train hard asf.

You have to train unfortunately hard to get above average results. Sucks, but manage expectations.

Optimal be damned.

#fitness #training #peptides by @beef.itt

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2 days ago

⬇️HERE IT IS⬇️

If I skip breakfast it’s pretty damn hard for me to hit my macros for the day. Prepping my breakfast fixes that.

👉PS — drop a follow and save this reel so I can show you how to be busy, fit and fueled in way less time.

My recipe is tailored to my macros. If you’re eating under 4K calories/day then I’d cut this in half. Portions for both are below—drop a DM if you want to workout something better for your goals.

BLUEBERRY OVERNIGHT OATS
______________________________
My recipe:

• 6 dried dates (Sunny Fruit)
• 3/4 cup oats (One Degree)
• ¼ cup sprouted pumpkin seeds
• 1 scoop Pro Jym Tahitian Vanilla protein
• 2 tbsp organic hemp seeds
• 1.5 cups ultra-filtered 2% milk
• 1 cup wild blueberries
• 3 tbsp chia seeds

Macros (1 serving):
Calories: 1,252
Protein: 76.5g
Fat: 53g
Carbs: 122.5g
Fiber: 22g

YOUR RECIPE:

• 3 dried dates
• ~1/3 cup or 26g oats
• ⅛ cup sprouted pumpkin seeds
• ½ scoop Pro Jym Tahitian Vanilla protein
• 1 tbsp organic hemp seeds
• ¾ cup ultra-filtered reduced fat milk
• ½ cup wild blueberries
• 1.5 tbsp chia seeds

Macros (1 serving):
Calories: 626
Protein: 38g
Fat: 26.5g
Carbs: 61g
Fiber: 11g

🔥🔥Questions about where your macros should be—Comment “MACROS” and I’ll DM you to break them down.

Nutrition doesn’t have to be difficult.

#mealprep
#fatloss
#performance
#macros by @beef.itt

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6 days ago

Just saying…

⚡️⚡️Drop a follow if you suck⚡️⚡️

#running #hybrid #hyrox taken in Winter Park, Florida by @beef.itt

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8 days ago

Yes I’m doing doubles.

Yes it’s easier.

We hit 1:18 men’s pro doubles @ about 85% effort. Promising for 5ish weeks out.

@theoneonfire247

#hyrox #doubles #pro by @beef.itt

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11 days ago

Well here we go again with this shit…

If I wasn’t clear enough—pooping on people is not okay.

#hyrox #beijing #poop #spraygun by @beef.itt

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12 days ago

Yeahhh Buddy!!!

Or whatever Kipchoge said.

👉Drop a follow if you’re bigger than me because then I’ll feel small and fast.

#running #hyrox #kilo by @beef.itt

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13 days ago

Yes lol, I am neurodivergent af.

ADHD hyper-fixations are pretty funky sometimes. Let’s see if I actually get the laundry folded or if it just ends up on the empty “clean laundry chair”

#adhd
#neurodivergent
#laundry
#socks by @beef.itt

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14 days ago

That little short step momentum thing still feels wrong. I still feel large. And I’m ripping lots of burpees.

There’s always one exercise that absolutely kills you—what’s yours?

#hyrox #hyroxtraining #burpee by @beef.itt

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14 days ago

Sydney Sweeney never claimed she was an athlete. She never said she was a competitor.

She spoke suggestively, while barely dressed so simps could ruin their lives gambling on another stupid app.

Gambling is toxic.

Addiction is a disease.

That’s the real issue.

#sydneysweeney #athlete #gambling #addiction by @beef.itt

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15 days ago

I’m not sure about my number but it definitely way above $6K.

⬇️⬇️Drop your number in the comments!

#hyrox #fitness #poop by @beef.itt

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15 days ago