Progress is NOT a straight line!



There are two common misconceptions about losing weight and eating healthy in the long term that can be mentally challenging to overcome.

  1. It is only hard at the beginning
  2. Progress is a straight line

We usually focus on the beginning of the healthy eating process. You start with action steps, slowly learn how to eat the right balance of foods, and adopt healthy habits that help you reach your goals. Those first few months feel like they are the hardest.

However, there can be just as many challenges 1, 5 or 10 years in, and it is important to recognize that in order to be successful in the long term.

For example, one summer, you may have a string of weddings. The following winter, you may have several work and family trips. These interruptions to your routine, even if you have been doing it for two years, can feel like setbacks.

During these times, it is important to take a step back, remember that it is only a small chunk of time in your long-term progress, and make new steps for yourself that help you during this time. Just because you have been doing it for 5 years doesn’t mean that new action steps are not needed.

Here is where number 2, progress is not a straight line, comes into play. You build these healthy habits, but sometimes you fall off. Maybe that month, your body fat went up a little bit.

That is ok!

It is important to move on and not focus on the setback. Focusing on it will cause more stress to your body. Instead, find your accountability buddy, talk to your nutrition coach, and ask for help. If you are 2 or 5 years in, you may need new goals and steps to keep you motivated.

Eating healthy and building those habits is a life-long process. Don’t let a speed bump in your line of progress make you forget about how far you have come.


Coach Amanda

Fish Oil

What is Fish Oil?

Fish oil is exactly what its name implies– oil from fish. It’s rich in two specific groups of omega-3 fatty acids known as:

  1. Docosahexaenoic acid (DHA)
  2. Eicosapentaenoic acid (EPA)

Omega-3s are very important for overall health. Function and benefits include:

  • Cardiovascular function
  • Nervous system function and brain development
  • Immune health
  • Hormone regulation
  • Joint support
  • Reducing inflammation within the body = less aches & pains from sport
  • Research shows that LOW DHA consumption (and blood levels) is associated with memory loss, difficulty concentrating, Alzheimer’s disease and other mood problems.
  • Essential fats have an integral role in promoting cell health
  • Cells require these good fats for repair and regeneration
  • Can increase metabolism by increasing levels of enzymes that boost calorie-burning ability

What you should know: We can’t make omega-3 and omega-6 fatty acids in our bodies, so we need to get them from our food.

Omega-3 to omega-6 ratio: It’s easy for us to get omega-6 fatty acids. These are found in vegetable oils and factory-raised animals (which are fed a lot of corn and soy) will usually have a lot of omega-6 too. But it’s hard for people in Western countries to get omega-3 fats from our food. We eat more processed foods and less wild game and plants than our ancestors did. We rely heavily now on omega-6 vegetable oils.

Our ancestors had a fat intake ratio of about 1:1 omega-3 to omega-6 fatty acids. Now, it’s closer to 1:20. The ratio matters more than the absolute amount consumed of either fat.

To work towards a more balanced ratio of omega-3 to omega-6 fatty acids, start by cutting out vegetable oils and switch to olive and avocado oils. Then take a look at the amount of processed foods you take in and slowly start to decrease that intake. Start to include more omega-3 rich foods into your day such as olive oil, walnuts, salmon, pasture-raised eggs, chia & flax seeds. Once you have started making these nutritional changes, add your fish oil supplement.

What should you look for in a fish oil: In a good fish oil you should look for a high ratio of EPA/DHA.. Some companies promote “2000mg of Omega 3” but a quick look at the bottle shows a low ratio of both EPA/DHA. The fish source should be from short-lived and wild caught fish like anchovies, sardines, and mackerel. Small fish are lower on the food chain and less likely to accumulate environmental toxins.

On Wednesday January 30th,  will be sampling Paleoethics Aqua Omega Fish Oil during all classes that day. If you’ve never tried it before or are looking for a clean Fish Oil supplement, this is the one to try.

From Paleoethics website:  “AquaOmega high potency fish oil is the finest, most concentrated triglyceride fish oil available on the global market. We use Omega-3 fatty acids sourced certifiably and exclusively from anchovies in the South Pacific. The strategic location of our processing plant, which is located directly within the fishing grounds, ensures that all fish are fresh and processed within a few hours of being caught. This, combined with our patented extraction and molecular distillation process, ensures that we deliver the freshest, cleanest, most concentrated, and purest-tasting oils.”


Post-Workout Nutrition

What you consume before, during, and especially after your workout is important. By consuming particular nutrients after your workouts (aka post-workout nutrition), you improve your body composition, performance, and overall recovery.

Generally, post-workout nutrition has three specific purposes:

  • Replenish glycogen
  • Decrease protein breakdown
  • Increase protein synthesis

In other words, athletes want to:

  • replenish their energy stores
  • increase muscle size and/or muscle quality
  • repair any damage caused by the workout

In doing so, they want to increase performance, improve their appearance, and enable their bodies to remain injury-free.

Benefits of good post-workout nutrition include:

  • Improved recovery
  • Less muscle soreness
  • Increased ability to build muscle
  • Improved immune function
  • Improved bone mass
  • Improved ability to utilize body fat

These benefits seem to work for everyone, regardless of gender or age.

When we work out intensely, we damage tissues at the microlevel, and we use fuel. This is what ultimately makes us stronger, leaner, fitter, and more muscular, but in the short term it requires repair.

Some refer to this post-workout phenomenon as “the window of opportunity”. During this window, your muscles are primed to accept nutrients that can stimulate muscle repair, muscle growth, and muscle strength. This window opens immediately after your workout and starts to close pretty quickly. Research suggests that while protein synthesis persists for at least 48 hours after exercise, it’s most important to get post-workout nutrition immediately.

If you feed your body properly while this window is open, you’ll get the benefits. If you don’t provide adequate post exercise nutrition fast enough — even if you delay by only a couple of hours — you decrease muscle glycogen storage and protein synthesis. As soon as you drop that last dumbbell, you should be consuming some post-workout nutrition.

Good post-workout nutrition requires two things:

  • Protein to aid in protein synthesis
  • Carbohydrates to help replace muscle glycogen (and to enhance the role of insulin in transporting nutrients into cells)

You could certainly eat a whole food meal that meets these requirements after exercise.

However, whole food meals aren’t always practical.

  • Some people aren’t hungry immediately after exercise.
  • Whole food digests slowly, and we want nutrients to be available quickly.
  • A whole food meal that requires refrigeration might be less practical.

On the other hand, consuming a liquid form of nutrition that contains rapidly digesting carbohydrates and proteins:

  • might accelerate recovery by utilizing insulin for nutrient transport into cells;
  • can result in rapid digestion and absorption; and
  • is often better tolerated during and after workouts.


  • Ideal window: 30 minutes after workout for post-workout protein + carbs
  • Liquids over solid food is recommended – more easily digestible
  • Protein and carbs ideal and lower fat as fat slows down digestion
  • Have a whole food meal within an hour or two of workout


  • Whey protein is the gold standard for building lean muscle mass
  • Ascent is HSN Approved 
  • It’s a very clean whey protein, minimal ingredients and it’s tested by informed choice
  • We now carry Ascent along with a variety of other proteins in our Retail store


Happy Gains #fitfam!


Avoid the Quick Fix!

At the gym, you will hear us talk about the importance of paying attention to your nutrition. You might even be participating in our January Jumpstart Nutrition Challenge right now and focusing on gaining consistency with eating healthy foods!

Hopefully, you’ve seen this pyramid on our Nutrition Wall depicting the importance of nutrition and that it is the foundation of everything that we do, inside and outside they gym. The quality of your nutrition will greatly determine the quality of your life.

By paying attention to nutrition, addressing behavior change, and focusing on consistently fueling with real foods, we get the best results in the gym. Outside the gym, we gain so much more. By paying attention to nutrition long term, not just during a 4- or 6-week challenge, we have the best chance of achieving a life free of chronic diseases like type 2 diabetes.

Many of us look at nutrition and exercise as a means for losing weight. That’s an awesome goal. When we examine the previous statement where it says “addressing behavior change” …that is the piece that often gets overlooked.

So, let’s talk about this.

Think about past measures you have taken to lose weight. Many of us have tried a quick fix: Enrolled in a super restrictive challenge, or followed a fad diet to lose weight. There are so many methods out there aimed at losing weight quickly. Many versions of juice cleanses, detox diets, challenges that eliminate certain macronutrients, and even things marketed as “magic pills”.

Following the quick fix, what happens next when you want to actually maintain these results? Regardless of the amount of weight you lose on any given quick fix, it is tough to maintain these results unless you have taken the time to truly build mindfulness, develop and adopt healthy habits when it comes to food choices. This is the piece that many people find kind of boring. This is the stuff that takes time.

From the beginning of your journey in 2019, it is important to look at where you want to be 3 months, 6 months, a year from now, and where you want to be beyond that. Where do you see yourself 5-10 years from now? What does age 75 and beyond look like for you? Challenge yourself to avoid putting so much pressure on yourself to lose weight and change body composition quickly. Challenge yourself to think of it this way… When you are 75, you likely will not care, or remember how long it took you hit your weight loss goals. At age 75, you will be empowered by knowing that you took the time to learn habits that are allowing you to be the healthiest and most functional 75 year old in your community.

It is for this reason that we encourage a long term approach with a nutrition coach as an accountability partner. Together, with your nutrition coach, you will avoid the many quick fixes out there. At B3, any “Challenge” that you will be invited to, comes with the offer to continue your nutrition coaching at the end to stay on track with long term goals. With an accountability partner and by taking a more long term approach, you will learn about balance, flexibility and sustainability. Remind yourself that you are not doing this for a quick fix. You are doing this to allow you to live your best life, and to give you the opportunity to be the healthiest version of yourself, for the rest of your life. Using a New Year Nutrition Challenge and/or committing to your health and wellness related New Year’s resolutions, 2019 could be your best year yet!


Coach Amanda


Athlete Spotlight: Jenni Laffey

We age because we stop moving. We don’t stop moving because we age.

Take it from our longtime member Jenni Laffey. Jenni started with B3 Gym and CrossFit back in 2015. At the end of 2014, she was not happy with herself and where her life was at. At the time, she remembers thinking to herself, “You are almost 50 and something has got to change. You CANNOT go into your 50’s like this!” At that time, she was 48, 18 months away from her 50th birthday, and thought to herself that that was plenty of time to make a change in her life. Her friend told her about a Challenge that B3 Gym was having that started in January 2015. That Challenge was the beginning of a lifetime of change and Jenni has not looked back since! In Jenni’s own words:

What brought you to CrossFit in the first place?

In January 2015 a friend of mine told me about this online fitness challenge, The Whole Life Challenge, that her gym (then Body By Boris) was doing and that anyone in the community was welcome to participate. After much thought, I decided to partake. At that time the challenge was 8 weeks long. I was not very happy with things in my life and was SO ready to make life better.  My husband encouraged me to do it and was also willing to participate along with me at home. Two weeks in to the WLC, I was feeling the benefits of an all around healthier lifestyle and was hooked. I took part in every weekend activity the gym offered with the challenge…running clinic, trip to Sun Country, biking the Hawthorne trail and a few bring-a-friend WODs and so on. I loved everyone I met and couldn’t get enough. I took 3rd place that 1st year in the challenge. Once the WLC was over I was worried that that was it and I did not want it to end. Now what?! Well B3 offered a 30 day startup program “The First 30”. That led to the Foundations program and then CrossFit.

What was your first impression? How has that changed?

My first impression of CrossFit was a combination of excitement and nervousness! I did “The First 30” and then 2 months of Foundations at the old small gym. I was very confident and comfortable in there. Then Jason finally had to kick me out of Foundations and in to the CrossFit class. After months of listening and watching the CrossFit members I thought for sure I was going to be an embarrassment and really suck at it. I learned quickly that was not the case.  I knew doing this was going to be a challenge but I was determined and quitting was not an option! Now 3 & 1/2 years later I still love being part of such an amazing community and look forward to every workout amongst great coaches and friends.

What was your first “bright spot” or big accomplishment?

My first bright spot/accomplishment was my first test I took at Body By Boris. BBB used to offer level testing. The test involved doing different CrossFit movements correctly while being assessed. I had never done kettlebell swings before and I was not sure if I could run a sub 10 minute mile. In July 2015, I passed the level 1 test and was so happy about that. A few other bright spots I have to mention would be: 1. Completing my first 5k run (with Zach) on 2/20/2016. We both placed in our age groups. 2. Completing the Gate2Gate 25k on 10/25/16. 3. Completing my first Rx workout, Diane, while training for the 2017 open.


What are you working on now?

Now I am working on being more consistent with nutrition and using the myfitnesspal app to help with this. It really does help to see it all written down on a daily basis. My husband is so into this now also and we help each other stay accountable.

What’s your favorite B3 Gym memory?

Getting pull ups in the 2017 open. I had a whole crowd cheering for me and it was amazing!

Anything you’d like to add?

Being a B3 Gym member and doing CrossFit has not only changed my life, but it has changed my family. My two sons are active members of B3 and it is great when all 3 of us are sweating and suffering at the same time. Even though my husband can’t join and be a member due to health reasons, I could not ask for a more supportive person in my life. The lessons I have learned through my association with B3 regarding fitness, nutrition, and both physical and mental health have spread to and have been accepted by all members of my family. B3 has literally changed my life in ways I never would have imagined joining a “gym” would.

No matter how old you are. The human body was designed to move, and in our modernized, automated society, we move a lot less than our ancestors did. The good news is that there are lots of ways to move to our body. Squat, hinge, push, pull, twist, carry and run. Whether you get your fix by coming to class, playing a sport, or simply playing outside they way you did when you were a kid, making movement a regular part of your day will pay dividends to you as you grow older.

We are so proud of Jenni and it is an honor to have the Laffey family a part of our B3 Community. Jenni, you are an inspiration to us all and we are so glad that you found B3!

You never know how that “Challenge” can change your life. All you have to do is take that first step. Show up. Soak it all in. It just might be the best decision you could ever make for yourself, and your family.

Questions? Contact us at