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 right types of fuel for your body and mind to meet the demands of the days activity and workout ahead. A great pre-workout nutrition routine will not only help your days performance but can help improve your daily energy levels, build lean muscle mass, and shed unwanted fat. It is essential for taking your performance to the next level.

Pre-Workout nutrition is unique for each individual. The types of foods, quantities, and ratios of macronutrients may need to be adjusted based on how you are feeling and performing.

Check out these 5 pre-workout nutrition tips to start creating a routine that works for you!

  1. Leave time to digest: You want to consume the right amount of food to fuel your workout but not so much that it slows you down. Depending on body size and food choice the body will generally absorb about 300-400 calories per hour. That means a meal of approximately 30g of protein and 40g of carbohydrates an hour before your meal will be absorbed by the time you begin exercise. If you have ever tried exercising on a full stomach, you’ve experienced the feeling of bloat as all of the blood is pumping out of your working muscles and into your abdomen for digestion. If you continue to push through the exercise your body may try rejecting the remaining contents of the stomach. This is best avoided and makes proper pre-workout nutrition an easy choice! 
  2. Choose the right foods: The types of foods consumed are just as important as the quantities consumed. A balanced meal of low glycemic carbohydrates and high quality protein is the best choice. For carbohydrates the best foods to consume are fresh fruit like apples, berries, and oranges. For protein try grabbing a 4-6 oz. chicken breast or a shake containing 30 g of quality whey protein. Fats carry a high caloric load and are not an immediately available source of energy for high intensity activities like strength training so they are best left out of pre-workout meals in high quantities. So this means your pre-workout nutrition should contain easily digestible carbs and protein, skip the fat.
  3. Avoid Certain Foods: Dairy products, spicy foods, and fibrous vegetables may not be the best choice for your pre-workout meal. They can cause cause discomfort on your gastrointestinal (GI) tract that is less than ideal when you are about to train. Feeling queasy, or running to the bathroom is not the best way to spend your time at the gym or prior to an Open workout. As a rule of thumb, if you have to ask “will this food bother me?”, it is probably not the right choice.
  4. Keep it consistent: The more you change up your pre-workout nutrition the greater chance you have of something going wrong. It’s best to be a bit boring when it comes to nutrition, especially when you are eating to live rather than living to eat. Eating the same foods every day around your training schedule is the best way to dial in exactly the foods and quantities that give you the best results.
  5. Keep it simple: The best routine is the one that you have the highest probability of following. When you plan your pre-workout meal consider the foods that you generally have access to and can properly prepare and take with you.

Everyone is different, what one person may be able to tolerate prior to working out will be different for another person. The best advice I can give is to not change it up come game day, stick to your norms and do not try out something new for your pre-workout nutrition day of competition. Don’t know what this looks like for you or don’t have a pre-workout nutrition protocol? Then you will need to experiment to find what works best for you!

If you still have questions about nutrition or how to eat before your Open workouts, email me at amanda@b3gym.com 

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.

Best,

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.

Summary:

  • 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

Recommendation:

  • 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!

Best,

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 info@b3gym.com

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 know that by incorporating nutrition and exercise, that will get you the results you want.

But, this leaves you feeling overwhelmed at the possibility of making too many changes at once….

How do you take all of this information in, without getting stressed that you need to make all of these changes at once?

You start by meeting with the nutrition coach to identify short and long term goals, determine your baseline, take biometrics and talk about an average day to determine where to begin.

You come up with a couple action steps to start addressing behaviors you want to change without completely changing everything at once with your nutrition.

1 month in: you celebrate that by just addressing a few areas with nutrition, you are already seeing results on your biometric data. You are starting to feel more energized and excited to come to the gym to be around people that celebrate the completion of some really tough workouts.

3 months in: you start to notice that you are exchanging more healthy recipes with people at the gym. Drinking water and eating vegetables are becoming more routine. You are celebrating more changes with your nutrition coach, and starting to see those results. Clothes are fitting better. You are starting to crave coming to the gym to be around people with the same health and wellness goals.

6 months in: the taste of regular soda and sugary treats is starting to become less appealing. Your plate seems more balanced, and contains more vegetables than ever before. You find that you aren’t eating out as much, and that when you do, you are more confident in your ability to make healthy choices. Your workouts are starting to feel better. Muscles and joints aren’t as sore. And you have so many more friends in your gym family that celebrate healthy behaviors with you.

1 year from now: you celebrate some long term goal attainment with your nutrition coach. Things you didn’t think were possible at the beginning of your membership.

By adopting a couple changes at a time, and building on those healthy habits, and practicing those behaviors every day, you’ve made some big changes. You have way more healthy tools in your tool basket than a year ago. You’ve noticed that you may have repeated the same workout in a record time, and with a heavier weight, when you struggled to finish the same workout a year ago. Maybe you’ve had a celebration at your primary care provider’s office because fasting glucose, A1c, blood pressure and cholesterol numbers are way down, and you are able to get off medications for these conditions.

The point is this.

Take it all in. There will be so many great opportunities that will come your way when you join the Nutrition Coaching Program that address consistency with both nutrition and exercise.

But…

Don’t feel that you have to take it all on and change everything at once. Like you learned from your coaches in class, you start with foundation movements, learn to move well, and then build from there. With help from your nutrition coach, you will learn to adopt a couple healthy habits at a time, and build on those over time.

A year from now, by addressing both nutrition and exercise, you will be empowered that you have made behavior changes that will allow you to meet the healthiest version of yourself!

Do you want to learn more about our Nutrition Coaching Program? Is this a right fit for you? Send me an e-mail at Amanda@b3gym.com. I would love to chat!

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 organized.

How does this impact your self-care, in particular, your nutrition and exercise patterns?

When you feel ON, you may find it effortless to:
-get to the gym regularly
-grocery shop for healthy foods
-do some meal prep
-eat those healthy foods on a consistent basis

You may also feel so good that it’s effortless to socialize, wear nicer clothes that show off your rockin’ gym body, take time to do your hair.

That ON feeling is AWESOME, isn’t it?!

Now, I have an assignment for you.
Yes, an assignment for YOU.
Grab that pen and paper….
Right now…. Do you have it?
Okay….

I want you to make a list of what it looks like for you to be ON.
What does that feel like for you?
What does your day look like?
WRITE IT DOWN.

Now, take a minute to explore what it looks like when you are OFF.

Very much the opposite to that amazing ON feeling.

These may be times where you:
-isolate yourself
-wear baggier clothes
-it takes much more effort to participate in healthy activities
-unfavorable foods start creeping in
-the couch becomes a more attractive place to be

Let’s explore some behavior patterns for yourself. When you experience a stressful event….

How does this impact your wellness behaviors?

Do you suddenly find yourself turning to certain foods for comfort?

It’s not often that you hear someone say, “I was really stressed, so I ate broccoli.” Nope. At that point, we often turn to comfort foods and getting to the gym may feel like a chore.

Now….
I want you to make a list of what it looks like for you to be OFF.
What does that feel like for you?
What does your day look like?
WRITE IT DOWN.

The brain loves patterns and it loves routine and comfort. It is easy to resort to behaviors that feel comforting and familiar when we get stressed.

It’s easy to resort to things on your OFF list.

Each time you try a new behavior, you are working on changing your brain. The challenge lies in first recognizing our patterns, and then challenging our ability to participate in behaviors that help us become more ON.

Choosing things on that ON list, even when we are OFF.

Practicing new behaviors – the opposite action to emotion- helps to create new healthy patterns and routines.

Practicing things on the ON list when we are feeling OFF helps us to strengthen our brains and become more resilient.

Next time you find yourself turning OFF, resorting to comfort foods, reaching for the baggy pair of sweats and bucket of ice cream, pull out your ON list and challenge yourself to participate in just one of those behaviors.

Treat yourself well, even when you don’t feel like it.

There is a great sense of accomplishment when you sit back and realize that you were tough enough to not fall back on old patterns that derail your health and wellness goals.

By changing the way you think and react to stress, you may find that it becomes easier and more routine over time to reach for healthy foods, get to the gym, and participate in other self-care activities on your ON list that help to achieve long term goals, and to create a new, healthier YOU.

 

Did you actually participate in this exercise with me? If you did, I would LOVE to hear about it! If you did this exercise and realized you need help conquering your OFF habits, send me an e-mail at Amanda@b3gym.com. I would love to chat with you.

Best,

Coach Amanda

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 direction, so when the example you set includes CrossFit, your children will without a doubt take something positive away.  

 

 

There is a lot to be said for strong females. And I’m not talking about just having the ability to lift a bunch of weight. What I am talking about is making the commitment to something that challenges you. That is real strength. Young minds will soak up that mentality like a sponge and begin to recreate it. The strength of a female isn’t in her lifts, but in her lifestyle. A kid who knows their mom won’t give up and sees this on a daily basis will be more likely to carry that into their own lives. Whether it’s trying out for a sports team in middle school or standing up for what they believe in, their CrossFit mom had a lot to do with the mold that made that mentality.

 

 

CrossFit Moms are Strong Moms and this is one of our very own at B3 Gym. Meet Sabrina Sanchez—one of our #morningwarriors who is here nearly every day at 5:30am.

 

 

We are so proud of Sabrina and love that fitness is a family affair in their household!

 

  • What brought you to CrossFit in the first place? The sign in front of the old Body By Boris building on 6th Street. Driving home every day after work—I was depressed, angry, tired, sad, overweight and simply stuck in the past.  There was a 6-week special for $99 and I made a deal with myself, I’d try it for 6 weeks and if nothing changed, I’d take the plunge and start swallowing happy pills. I was desperate and I had to do something.  That was more than 3 years ago and needless to say, no prescription needed.

 

  • What was your first impression? How has that changed? My first impression was “oh my gosh, I’m not going to be able to do this.”  I suffered through my first class, not just physically, but mentally. I felt naked and assumed everyone was staring at me wondering why in the world someone like me would even try.  If it helps put it in perspective, I had to sit in my car for 5 minutes or more before every class talking myself up. Opening that door was the hardest part for me—every single time. 3+ years later, I walk in half asleep, I greet everyone, I probably cuss a little too much, I wear whatever I’m comfortable in, I have nicknames for people and quite honestly— I’ve never felt so welcomed.  B3 is at the heart of the Sanchez family.  

 

  • What was your first big accomplishment? Honestly, the first time I wore a tank top in public and didn’t have a full blown panic attack.  That same day, I got my first box jump and 500M row in less than 2 minutes.

 

  • What are you working on now? My nutrition and consistency.  I’ve built a habit of going hard for a while and then giving up— for pretty much my entire life.  I’ve never done anything that I felt like I couldn’t live without until now.  The rush of a good workout, my mood after putting the right food in my body, the accountability, love and support – all foreign to me until CrossFit came along.  

 

  • What’s your favorite B3 Gym memory? I have 3 in no particular order. 1- Beating Coach Jonas in the mile run test – that was UHHHHmazing. 2- The day Coach Corey stayed on my ass and helped me face my fear of kicking over into a handstand (now my favorite thing to do). 3- And my very first Summer Throwdown when I couldn’t get the last clean in the ladder, I had seconds left, thought I couldn’t do it, but my kids and my husband yelled at me to “just pick it up….do it now!” I made eye contact and somehow, that weight came up!

 

  • Anything you’d like to add? B3 is not just a gym….it’s an entire community of people making a change.  It’s not just about lifting and being the best, it’s about sincerity, compassion, dedication and having a place to call home.  It’s about being yourself, completely raw and knowing that people are still cheering for you regardless.  It’s about pushing yourself to your limits, breaking down your walls and building a level of confidence that really can’t be explained.  I am a better wife, a better mother and a better human being all because I took that 6-week plunge.  My entire household—all 6 of us— can attest to these things. #B3strong 


Thank you for sharing your story Sabrina and we are so thankful that the Sanchez Family is at the core of our #fitfam!

 

Barbells for Boobs 2018


WHAT IS BARBELLS FOR BOOBS?

Barbells for Boobs is a nonprofit breast cancer organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. BFB believes that everyone has a right to know if they are living with breast cancer.

Barbells for Boobs owes its origins to the friendship between founder Zionna Hanson and Cecy Morales. At 26 years old, Cecy discovered a lump on her breast. She was denied breast screening services by medical professionals and recommended for “mammography at age 40.” Not satisfied, Cecy advocated for her own health. Due to her persistence, she discovered that she was living with breast cancer. Zionna realized the healthcare system failed her friend. From the reality that no one is immune to breast cancer and her passion for health and fitness, Barbells for Boobs was born.

Saturday, October 20th at 9:00a “Helen Meets Grace.”

Workout: Helen (3 rounds of 400m run, 21 KBS @55/35#, 12 pull-ups) AND Grace (30 clean and jerks @ 135/95#). This is a partner workout (same sex or co-ed pairs) with Scaled and Rx divisions. Both partners will run and split the reps however they choose.

We’ll also have a Burpees for Boobs kid’s event, drawing for raffle prizes, and a food truck! Wear pink the day of the event to show your support!

Registration is $60 per team and tickets include event shirts (if registered by October 11th). General registration deadline is October 18th.

REGISTER HERE

WHAT DO THE FUNDS RAISED GO TO?

The Right to Know program provides resources, access, empowerment and funding for the early detection of breast cancer regardless of one’s age, gender, income or insurance status.

The Resources After Diagnosis program provides connection and support post-diagnosis of breast cancer through relevant resources and partners with a focus on fitness and nutrition as a proactive measure in survivorship.

If you cannot participate, but would still like to donate, visit B3 Gym’s Barbells for Boobs fundraising page:

https://www.barbellsforboobs.org/fundraisers/b3gym

Check out our Facebook event HERE.

Please contact Coach Karen at karen@b3gym.com for inquiries regarding this event and how you can help!