Lost your motivation? Don’t be discouraged. Shift your focus.

You are not alone! No matter who it is, at some point, everyone gets a case of the “I don’t want to’s.” Living life can be mentally and physically exhausting especially with all the things we SHOULD be doing. For instance, we should brush our teeth for 2 minutes, stretch for 10 minutes, workout for …

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Pre-Workout Nutrition Tips

What should I eat before my Open Workout?? Many people have diligent post-workout recovery routines including consuming protein shakes, supplements, and other key nutrients. However, very few individuals give much thought to their pre-workout nutrition. What you consume for fuel before you exercise should include more than just a stimulant based energy drink. It should contain the …

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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. It is only hard at the beginning Progress is a straight line We usually focus on the beginning of the healthy eating process. You start with action steps, slowly learn how …

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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: Docosahexaenoic acid (DHA) 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 …

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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 …

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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 …

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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 …

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Taking it All In Without Taking It All On

Taking it All In Without Taking It All On   Soo… let’s talk… Nutrition Coach Amanda here… Let’s take a sneak peak at what can happen in a year when you address both nutrition and exercise… Soo… Let’s say you just heard about the Nutrition Coaching Program at B3 Gym. This is exciting because you …

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What does it look like when you are ON?

What does it look like when you are ON? Nutrition Coach Amanda here. I just want to chat with you for a bit. Grab a pen and paper and continue to read…. What does it look like when you are ON? You know what I’m talking about, that feeling when you have everything together and …

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Testimonial Tuesday: CrossFit Moms

  Being a mom is a balancing act, full-time careers, kids extracurricular & sports events, cooking and washing mounds of dishes, laundry…. I mean, the list is literally endless. Now throw being a CrossFit Mom into the mix. That includes prioritizing your time to include a workout. Children look to their parents for leadership and …

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