Nutrition Talk: Affirmations for Achievements

How would you feel about being more satisfied with your work?

What if there was a way to increase the chances of you reaching a goal you have in mind?

What if the secret to unlocking this potential was 100% free?!


During this talk, we’ll dive into affirmations and how they can help you achieve your health and wellness goals!

Don’t Break Your Habits, Replace Them!

Do you have a few habits that you really wish you didn’t have?

We often consider these ‘bad’ habits because they’re not supporting our goals. 

When thinking about these ‘bad’ habits, we love to say that we need to break them.

Unfortunately, this is much easier said than done. We are far less successful at breaking bad habits because those habits are literally ingrained into our brains!

Think about some of your ‘bad’ habits. Do you actively think about doing them or do they just seem to happen mindlessly?

One way we know will increase the likelihood of diminishing that unwanted habit is to replace it.

Instead of trying to break habits, let’s talk about some ways to replace them.


Here are 5 examples of how to replace a habit.

INSTEAD OF:                                                                 TRY:

Sitting looking at a screen all day ———————-> Taking a break and going for a walk

Comparing yourself to others ————————–>  Recognizing that everyone is unique

Scrolling through social media at night —————>  Reading a book before bedtime

Wanting to lose weight ———————————>  Wanting to be healthy

Focusing on the past/worrying about the future —->  Practicing mindfulness, presence & gratitude


When replacing habits, it’s best to set yourself up for success by finding a way to remember to replace the habit. This will take some intentional focus and effort to stay present and notice when you’re doing them. It can also help to adjust your environment to make it easier to do. Make sure to give yourself some positive affirmations and celebrate your successes!

The biggest challenge is sticking with it! That’s where accountability is essential! Find yourself an accountability buddy or join a program that can help you stay on track with your goals!


Stay healthy.

Athlete of the MonthSeptember

John Sposato

John has been a member of B3 Gym since 2016 and is one of our few dedicated members who have reached over 1,000 classes! He’s worked hard at dialing in his nutrition habits to support his performance in the gym and is extremely consistent with his fitness routine.

Coming from a powerlifting and bodybuilding background, John is drawn to the constantly varied aspect of the CrossFit methodology. John is also known for making the best facial expressions during his workouts :)

After completing B3 Gym’s Coaching Development program, John joined our coaching team and began coaching classes at the end of 2019. If you’re looking for someone to push you and make sure you don’t slow down, John is your guy!

We’re so thankful to have John as part of our B3 Gym FitFam. Congrats on 1,000+ classes!

Nutrition Talk: Eating Healthy on a Budget

Studies show that families who cook more at home save more money on total food costs! Meals prepared at home also provide more nutrients and less calories, fat, and sodium.

Lack of time, lack of confidence in nutrition knowledge and cooking skill, and the idea that cooking at home is too expensive can often hold us back from cooking at home.

Let us show you that eating healthy can be budget friendly!

During this talk, we’ll dive into 5 tips for making healthy meals on a budget!

5 Nutrition Myths BUSTED

If you’re feeling confused when it comes to nutrition advice, you’re not alone! When researching nutrition tips on the internet, you’ll get billions of results! WOW! If that doesn’t make your head spin, then some of the advice given will!

Let’s help clear up some confusion around 5 basic nutrition myths:

#1-Fruit Has Too Much Sugar!

  • While fruit does contain sugar, it’s also a whole food which doesn’t contain as much fructose as processed options. Fruit also hydrates, can be slower digesting, and can contain fiber. The benefits of eating fruit surpass those of the more processed lower sugar options available.

#2- Fat Makes You Fat!

  • Having a diet balanced with healthy fats, carbohydrates and protein does not cause you to store more fat. When building a balanced plate try to include a thumb size amount for most women, and two thumb sized amounts for most men of healthy fats like avocado, nuts, seeds, and omegas (from fish).

#3- Egg Yolks Are Unhealthy!

  • Egg yolks have been given a bad rap, being attributed to increased numbers of health biomarkers that doctors routinely check. Those statements have been debunked for years, but the stigma around it remains. The yolks, which are the yellow part of the egg, are actually full of nutrients and can promote good health.

#4- Everyone Benefits From A Low-Carb Diet!

  • Did you know carbohydrates are the preferred source of energy for the mind and the body? While there are some benefits to a low-carb diet, the typical person would benefit more from having a balanced diet with protein, carbs, and fat. When building your balanced plate think of including one cupped handful of starchy carbs and two fist fulls of non-starchy vegetables.

#5– Eating After 6pm Makes You Gain Weight!

  • Your body doesn’t switch gears at 6 pm to feverishly stockpile fat just because you ate something. The truth is the entire day matters more than timing. Be sure to pay attention to what and how much you are consuming throughout the day, not just at 6pm.

If you need guidance to figure out what works best for you, we can help! All you have to do is book a free intro!


Stay Healthy!

Athlete of the MonthAugust

Sabrina Sanchez

Sabrina joined B3 Gym in 2015 and is one of our dedicated members who have reached over 1,000 classes! “Before joining B3 Gym, I was a mother of 3, overweight, stressed, tired and, honestly just a huge ball of insecurity.” Her transformation, both physically and mentally, is nothing short of amazing and inspiring!
How have our programs helped you on your journey to this point? How is life different now? When was the moment you noticed the change?
“Everything is symbolic for me.  The members, the coaches… it’s a family and I’m reminded daily that we’re not alone.  The barbells, they’re intimidating, but so is parenting, so is standing up for myself – but when I lift – I’m reminded that I can always do more, that I can make things happen.  The crazy workouts remind me that I can keep on long after I think I can’t.  I began noticing that the more I put in, the more I received.  My weekends are no longer full of laying around, eating junk and feeling sorry for myself. Now I want to go places, ride my bike, take insanely long walks, swim etc.  There isn’t a specific moment that I noticed any change really – it’s a constant work in progress full of so much more life.”
What were you most afraid/skeptical of when you first joined? What finally motivated you to start?
“The people.  I was afraid of walking into the gym alone and having all eyes on me.  I feared I wasn’t strong enough.  I got super frustrated one night in the beginner’s foundation class because I couldn’t jump rope – at all.  I was too stubborn to just get in my car and go, so I picked up the rope and before the end of class, I was jumping over it.  I decided that night to give it a 3-month trial – and that was back in 2015.”
What was or is different about our programs compared to diets and exercise routines you’ve tried in the past?
“It’s not a fad diet or a quick fix, it’s a lifestyle program.  It’s not just about losing weight -it’s about building friendships, taking control, learning accountability and challenging yourself.  It’s about learning and growing and I think we all need more of that.”
How has the accountability and support of our coaching team and fellow members helped you stay on track? How would you describe our community?
“The best way to describe it is to give you a few examples of the texts I receive on a daily basis:  see you tomorrow?  are we going in the morning?  i’m not feeling it – please show up and work out with me!  b**** quit whining and go….now.  The coaches don’t just assume all is good if you stop showing up either – they reach out, they encourage, they support.  It’s simply knowing that every single person there….coaches and members all the want the best for each other.”
What would you say to someone looking to get started with their own health and wellness journey?
“That living healthy is no more expensive than not doing so.  Ask yourself how much you value life.  A coffee a day from starbucks is a monthly gym membership.  By all means don’t give up coffee, but maybe make it at home.  Of all the priorities a person could have… without your health, there’s not much left.  You don’t have to sacrifice anything – just compromise – simplify – show up.”

Nutrition Talk: Tips for a Healthy Summer

Summer is here!
There are endless opportunities for activities, vacations, and time to kick back and relax. It’s also a time for more food and beverages!
Studies have found that children eat 5 times more sugar during summer break!
It doesn’t stop with children though. Studies have also found that adults tend to gain weight during summer months!
You’ve worked so hard to get ready for summer, so don’t fall off track now!
During this talk, we’ll share 6 amazing tips for a Healthy Summer!

6 Tips For a Healthy Barbeque

Do you plan on firing up the grill this BBQ season?

When attending or hosting a gathering like a summer BBQ, it can be tricky to stay on track with your nutrition goals. There can be so many distractions that result in mindless eating while socializing. Avoid backsliding with your progress by setting yourself up for success before the BBQ even begins!

Here are 6 tips to use for a healthy BBQ:


  • Try to avoid sugar-sweetened beverages and focus on water.
  • Pro-tip: set a water goal and keep your water bottle close by.

#2- Set an alcohol limit and keep up with your drinks!

  • Some clients find it helpful to keep track of their drinks by putting something in their pocket each time they drink a beverage.
  • Make sure to have a water after each drink!

#3- Plan to exercise!

  • Try to get a walk or workout in before the BBQ. Research shows that exercising before a social event can encourage healthier choices and moderation.
  • Don’t use exercise as an excuse to overeat or overindulge!

#4- Skip the pasta and opt for salad!

  • Bring or plan on including a salad instead of carb heavy pasta options that are usually found at a BBQ.

#5– Focus on lean proteins!

  • Go for chicken, sirloin, filet, seafood, or other lean protein sources to save on unnecessary calories.

#6- Include veggies and fill-up on those first!

  • The more color the better! Grilling bell peppers, summer squash, red onion, mushrooms, and zucchini can be a great way to add lots of color to your plate.

When you’re hanging out socializing, try not to stand around the food table. Portion out your serving on a plate and move away from the food. Lots of mindless eating can happen when the food is right in front of you!

Enjoy your BBQ season and stay healthy!

Nutrition Talk: Sugar + Sweets

The average American consumes over 500 calories of sugar in a day. That’s about 36 teaspoons!

Overconsumption of sugar is directly related to chronic disease such as diabetes, hypertension, and even cancer!

In this nutrition talk, we’ll discuss the effects of sugar on our health, where sugar is hiding in our daily nutrition, and introduce 3 tips to stay more mindful with our sugar consumption.


Athlete of the MonthJune

Christy Horsburgh

Christy joined B3 Gym in early 2018 and has been one of our most consistent members!

When she first started at the gym, she was very new to this style of training. We started with some personal training sessions and our customized nutrition coaching program, which was the perfect combination to start her off on the right path to building a healthy lifestyle.

Over the past 4 years, Christy has been an ideal client, following the guidance from our coaching team and putting in the work to create sustainable and lifelong changes with her nutrition and fitness habits.

Christy is a great example of how our customized nutrition coaching program focuses on a holistic approach. Not only is she dialed in during the week, but she’s been able to develop consistency with her eating habits over the weekends. She prioritizes her meal prepping routine to set herself up for success during a busy work week. After 4 years of customized nutrition coaching, she’s become so in-tune with her nutrition needs, she can recognize her hunger and fullness cues and adjust as needed.

Aside from nutrition, we’ve also focused on managing stress and prioritizing sleep. Christy uses her workouts at the gym as a fun way to get some energy out and shake off the day. Improving her nighttime routine has also helped her increase the quality and quantity of her sleep.

“I feel good! Less stressed, more relaxed, dialed in!”

We absolutely love having Christy at B3 Gym! Her positive energy brings tons of smiles and laughs to our afternoon classes!