Viribus Fitness and Nutrition

Viribus Fitness and Nutrition Viribus is led by Joshua Bevars, a Precision Nutrition certified nutrition coach, Crossfit Level 1, and Catalyst Athletics Olympic Lifting.

Clients range from professionals looking to transform their health to athletes maximizing their training plan. Viribus Fitness and Nutrition provides personal and online nutrition coaching. Viribus will help you lose weight, feel better, improve your digestion, sleep better, and improve your overall health and well being. We focus on helping you build healthy nutrition habits one step at a time so

Clients range from professionals looking to transform their health to athletes maximizing their training plan. Viribus Fitness and Nutrition provides personal and online nutrition coaching. Viribus will help you lose weight, feel better, improve your digestion, sleep better, and improve your overall health and well being. We focus on helping you build healthy nutrition habits one step at a time so

A good reminder that progress doesn’t happen overnight, slow steady progress builds over time.Keep going and enjoy the l...
05/21/2019

A good reminder that progress doesn’t happen overnight, slow steady progress builds over time.

Keep going and enjoy the little victories throughout your day, no matter how small. Little victories turn into large victories over time.
#nutritioncoach

Consistency is the key and the most important factor when it comes to achieving your goals.
03/14/2019

Consistency is the key and the most important factor when it comes to achieving your goals.

I get asked the question quit often, “what foods should I eat?”💡Here are 3 handy food guides that will hopefully help wi...
03/07/2019

I get asked the question quit often, “what foods should I eat?”

💡Here are 3 handy food guides that will hopefully help with deciding what to eat.

🤩So, whether you are eating out, having a meal at home, or attending a banquet or work dinner, these spectrums give you almost of “eat more” “eat some” and “eat less”

🔑 Progress not perfection.

“If there is no passion in your life, then have you really lived? Find your passion, whatever it may be. Become it, and ...
01/11/2019

“If there is no passion in your life, then have you really lived? Find your passion, whatever it may be. Become it, and let it become you and you will find great things happen for you, to you and because of you.”
- T Alan Armstrong

A nutrition plan that includes mostly whole, minimally processed foods, ensures that your diet is filled with vitamins, ...
01/07/2019

A nutrition plan that includes mostly whole, minimally processed foods, ensures that your diet is filled with vitamins, minerals, and will help you look, feel, and perform better

Change the way you think about food. Instead of thinking about food as good or bad, think about it as less nutritious or more nutritious.

It’s ok to have a snack or treat that you enjoy periodically. As long as your diet consists of mostly nutritious foods.

Choose foods that make you feel emotionally and physically healthy.
#nutritioncoach #wholefoods

Precision Nutrition
10/27/2018

Precision Nutrition

#foodforthoughtfriday coming in hot from Krista Scott-Dixon:

THE COST OF GETTING LEAN: Recently, the Rock posted a photo of himself in "movie-shoot-ready" shape, explaining that it took 18 weeks of extremely disciplined diet and exercise (he travels a lot so will often be found working out at 2:30 AM somewhere). Also notice in his caption: He has an entire TEAM of people devoted to supporting him.

This is what we call "Level 3" eating: People who make money from their bodies.

It's the Rock's FULL TIME JOB to be in shape. People pay him money — a lot of money — to be jacked, and then an army of other professionals is along for the ride to make sure he does it.

Regular people often think that:

* this is a realistic outcome for an average person

* that they could fit Level 2/3 eating and exercising into a normal life

* that they need to do everything themselves, and

* that there's something wrong with them if they *can't* do everything themselves.

IT DOESN'T WORK THAT WAY.

THIS IS NOT A NORMAL LIFE OR OUTCOME.

No knock on the Rock — I think he's the shizznit — but do you think he (or anyone else) would stay on such a strict diet and training schedule if he WASN'T getting paid to be jacked? If he didn't have a team helping him?

He has kids and a wife. What if he was just a regular dude with a commute and and high-stress job with long hours, and had to mow his own lawn?

So let's get real and set our expectations appropriately.

This is one of our most popular infographics on PN: https://www.precisionnutrition.com/cost-of-getting-lean-infographic

Where are you prepared to be?

10/24/2018
Total Body CAR (Controlled Articular Rotation)

Here is a great video showing how to do full body controlled articular rotations. Why is this important?

Our health depends on movement. Movement is nature's anti-inflammatory pill. It pumps oxygen and nutrient rich blood to our cells. But, cartilage on the other hand has no blood supply. It receives oxygen and nutrition from the surrounding joint fluid by diffusion.

During movement pressure expresses fluid and waste products out of cartilage cells, when it is relieved, fluid diffuses back along with oxygen and nutrients.

Joint mobility literally bathes your joints in synovial fluid and washes away calcium deposits and toxins; helping you move with more ease.

We must move and train every angle and have control over our movements so the nervous system understands how to access and make use of the range of motion. This builds mobile joints and resilient connective tissue to bulletproof your body.

Demonstration of joint-by-joint Controlled Articular Rotations (CARs) via Functional Range Conditioning (FRC). MEDS: Mobilizations Exercises Drills & Stretch...

It’s never too late to change your life. It’s hard, it’s a daily struggle, and it takes multiple conscious decisions eve...
10/09/2018

It’s never too late to change your life. It’s hard, it’s a daily struggle, and it takes multiple conscious decisions everyday. It hurts and you may feel like you are failing. You may even slip back into old habits. But press on. Reinvent. Try new things. Keep it simple. You can do it. It’s worth it. You are worth it.

It’s easy to keep going when you are seeing results.It’s what you do during “the suck” that matters. Do you keep going a...
09/13/2018

It’s easy to keep going when you are seeing results.

It’s what you do during “the suck” that matters. Do you keep going and persevere or do you give up?

Stay the course, because “the suck” is were change and growth happens.

The scale isn’t always the best indicator of weight/fat loss. There are a lot of things that will affect your weight on ...
08/26/2018

The scale isn’t always the best indicator of weight/fat loss. There are a lot of things that will affect your weight on a daily basis.
- a higher salt or carb intake
- hydration
- hormones
- supplements
- soreness/inflammation from workout

Instead of focusing on the scale, focus on things like:
- progress pictures
- body measurements
- how your clothes fit
- energy levels
- sleep patterns

It’s easy to get frustrated when the scale isn’t moving. Stay positive, be patient, and make sure you have help and accountability.
#nutritioncoach

🏋️‍♀️🏇🏻🚴🏻‍♀️ You only get one body, you should take care of it. Find an exercise regimen that you enjoy. Our bodies are ...
08/10/2018

🏋️‍♀️🏇🏻🚴🏻‍♀️ You only get one body, you should take care of it. Find an exercise regimen that you enjoy. Our bodies are capable of amazing things.

Some mid-week lunch meal prep. 110g rice, 4oz grass fed beef, raw broccoli. #nutritioncoach #mealprep
07/18/2018

Some mid-week lunch meal prep. 110g rice, 4oz grass fed beef, raw broccoli.
#nutritioncoach #mealprep

Just get up and move. Start somewhere.What's the most transformative thing that you can do for your brain today? Exercis...
06/22/2018
The brain-changing benefits of exercise

Just get up and move. Start somewhere.

What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzheimer's.

https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise/details

What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzhe...

Something to consider.
06/18/2018

Something to consider.

Do you use your time to help support your health and fitness goals?
06/12/2018

Do you use your time to help support your health and fitness goals?

It is possible to eat well while traveling. It just requires a little creativity.-Early flight this morning so no time f...
06/09/2018

It is possible to eat well while traveling. It just requires a little creativity.
-
Early flight this morning so no time for breakfast.
-
Solution: Atlanta Bread Company, bought 2 turkey sausage, egg, and cheese on a multi grain bagel. Ditch the bread of one and combine sausage, egg, and cheese to the other. Now I have a double. Plus a banana and water.

The decent plan you can follow is better than the perfect plan that you will quit in 12 weeks
06/07/2018

The decent plan you can follow is better than the perfect plan that you will quit in 12 weeks

Are your weekend choices holding you back from your nutrition goals?It’s ok to enjoy yourself on the weekend, just do so...
05/26/2018

Are your weekend choices holding you back from your nutrition goals?

It’s ok to enjoy yourself on the weekend, just do so in moderation.
If you know you are going out for dinner or to a party, have a plan before you go.
Don’t let the weekend ruin what you worked so hard on during the week.

Are your weekend choices holding you back from your nutrition goals?It’s ok to enjoy yourself on the weekend, just do so...
05/26/2018

Are your weekend choices holding you back from your nutrition goals?

It’s ok to enjoy yourself on the weekend, just do so in moderation.

If you know you are going out for dinner or to a party, have a plan before you go.

Don’t let the weekend ruin what you worked so hard on during the week.

If you are trying to make nutritional changes and feel like everyday is a constant battle to avoid the “bad foods” let’s...
04/25/2018

If you are trying to make nutritional changes and feel like everyday is a constant battle to avoid the “bad foods” let’s change our way of thinking.

When you start to think about eating healthy, try adding instead of subtracting.

Don’t think about food restrictions.

Start adding healthier options to your existing meals. Such as water, lean proteins, fruits, and vegetables. Adding will help eliminate the undesirable foods and get you closer to your goals.

Look for what you gain in the process rather than what you lose. Like muscle, strength, confidence, health.

Forgot about my new favorite breakfast meal. This stuff is awesome!!
04/22/2018

Forgot about my new favorite breakfast meal. This stuff is awesome!!

Ingredients for this weeks meal prep:Beets, brussel sprouts, cabbage (for grilled cabbage), collard greens, I cheated an...
04/22/2018

Ingredients for this weeks meal prep:
Beets, brussel sprouts, cabbage (for grilled cabbage), collard greens, I cheated and purchased the pre cut sweet potatoes. Proteins will be grilled chicken sausage, grilled chicken thighs with jerk marinade, and 2lbs of grass fed ground beef.
#nutritioncoach #mealprepsunday

When we think about “healthy eating” most people have their own version of what that means. The food companies make heal...
04/19/2018

When we think about “healthy eating” most people have their own version of what that means. The food companies make healthy eating even more difficult with clever marketing and labeling.

Here is what healthy eating means to me:

1. Eat mostly whole unprocessed foods

2. Eat foods that are nutrient dense and provide you with a variety of vitamins and minerals

3. Eat foods you love

4. Do not restrict particular foods or food groups

5. Listen to your body and pay attention to your bodies hunger cues

6. Most importantly, EAT SLOWLY and eat to 80% full.
#nutritioncoach

Explore - to investigate, examine, or search outAsk open-ended questions that explore options, values, and possible outc...
04/19/2018

Explore - to investigate, examine, or search out

Ask open-ended questions that explore options, values, and possible outcomes.

- "What things are most important to you? Does your exercise and eating fit into this?

- "What are some things that you would like to accomplish?"

- "What changes would you like to see?"

- "If your nutrition/exercise were better, what would be different?"

- "What have you tried? What worked/didn't work?"

This weeks meal prep. Roasted brussel sprouts, chicken breast, peppers and onions, broccoli, and green squash. Not pictu...
04/15/2018

This weeks meal prep.

Roasted brussel sprouts, chicken breast, peppers and onions, broccoli, and green squash. Not pictured is brown sprouted grain rice and baked sweet potatoes. There are a lot of meal options from all of this.

What are you doing to set yourself up for success?

"Viribus Nutrition and the ProCoach program has equipped me to lose 20+ pounds in 7 months. I have been active my whole ...
04/15/2018

"Viribus Nutrition and the ProCoach program has equipped me to lose 20+ pounds in 7 months. I have been active my whole life but I was not happy with my weight. It seemed to follow the typical path of gaining 5-10 lbs per decade after age 30 that lots of people experience. Once I learned the nutritional concepts from ProCoach and Josh, I was easily able to lose the weight.
ProCoach and Josh taught me that it's more than just eating the “right” foods and portion control. Being a physician, I knew those things already. But this program began to uncover the psychology and the why behind my decisions that kept me from meeting my optimum health potential.
The daily lessons present thought provoking questions that helped me to define what success looked like for me. They are simple and easy to do. I have found them to be succinct and a great mix between dialogue, text, and professional graphics that keep my attention. I really have enjoyed delving into the science and psychology behind ProCoach's successful strategy.
I never feel food deprived. On the contrary, Josh and ProCoach program has empowered me to know that I have the knowledge and tools to become a fit person for the long haul. I ain’t going back!
I will be forever grateful for all the people at Warrior Pride Fitness and Viribus Nutrition that have helped me!"

Had a great grocery shopping tour tonight with this crew. Thanks for coming out and listening to me talk about food and ...
04/13/2018

Had a great grocery shopping tour tonight with this crew. Thanks for coming out and listening to me talk about food and nutrition. @ Warrior Pride Fitness

This young man is one of the reasons and motivations behind why I train and eat healthy. So when he asks me to play 1 on...
04/12/2018

This young man is one of the reasons and motivations behind why I train and eat healthy. So when he asks me to play 1 on 1 in the driveway, I’m able to do it and sometimes win.

This is my afternoon snack everyday. 1 cup almond milk, 2 scoops Lemon Sorbet Ascent protein, 70 grams strawberries, 4 o...
04/09/2018

This is my afternoon snack everyday.

1 cup almond milk, 2 scoops Lemon Sorbet Ascent protein, 70 grams strawberries, 4 oz banana, and a handful of spinach.
@ascent_protein

An easy way to get those extra servings of fruits and vegetables!

Did you know that water buffalo and elephants will encircle their young to protect them from danger. What does this have...
04/04/2018

Did you know that water buffalo and elephants will encircle their young to protect them from danger.

What does this have to do with nutrition and life?

Whatever your goal is, you need people in your life that will create a circle of support around you.

“The people we surround ourselves with either raise or lower our standards. They either help us to become the best version of ourselves, or encourage us to become lesser versions of ourselves. We become like our friends. No man or woman becomes great on their own. The people around them help to make them great. We all need people in our lives , who raise our standards, remind us of our essential purpose, and challenge us to become the best version of ourselves.”

Do you have those people in your life that will encircle you?

Really good article on why "more cardio" is not always the answer when it comes to weight loss. Article also speaks a li...
04/01/2018
When More Cardio Is Not The Answer - Girls Gone Strong

Really good article on why "more cardio" is not always the answer when it comes to weight loss. Article also speaks a little bit about why a strength routine is important for women.

Note from GGS: The information in this article is intended for individuals seeking body composition change, and is not applicable if your primary focus is to improve your athletic performance, particularly if you’re an endurance athlete. “Should I do more cardio?” Many women are hasty in their...

A great article about why food quality matters and how it contributes to weight loss and nutrition goals. This is someth...
03/21/2018
The Key to Weight Loss Is Diet Quality, Not Quantity, a New Study Finds

A great article about why food quality matters and how it contributes to weight loss and nutrition goals. This is something I teach all my clients. Limit processed foods as much as possible and focus on whole, minimally processed, quality foods. You will discover that eating this way also makes you feel a lot better as well.

People who cut back on added sugar, refined grains and processed foods lost weight without worrying about calories or portion size.

Why ‘listen to your body’ and ‘do what works for you rarely works’There’s no magic bullet, no one size fits all nutritio...
03/19/2018

Why ‘listen to your body’ and ‘do what works for you rarely works’

There’s no magic bullet, no one size fits all nutrition solution. Listening to you body only works if you know how to listen. Here are 4 keys on how to learn to listen to your body.

🔑 The first step is to regularly document how you are feeling and what you are eating. By doing so, you gain self knowledge and awareness.

🔑 Start by slowing down your eating, doing it mindfully and eating to 80% full.

🔑 Use journals and record your observations. Make note of any patterns.

🔑 By using critical thinking, you will come to a conclusion about your eating choices and habits.

Food prep Sunday. Roasted red potatoes, roasted brussel sprouts drizzled with avocado oil and salt. On the grill I have ...
03/18/2018

Food prep Sunday. Roasted red potatoes, roasted brussel sprouts drizzled with avocado oil and salt. On the grill I have chicken breast, fresh made bratwurst and hot Italian sausage.
What are you doing to set yourself up for a successful week? @ Warrior Pride Fitness

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