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!

5 Reasons to Get STRONG


Fitness trends come and go and most fall to the wayside for good reason. Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs.

 

“The rule is: the basics are the basic, and you can’t beat the basics” -Charles Poliquin

 

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

 

 

Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry have made a fortune around buzzwords like “tone,” “lift,” and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change, then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your body’s basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

 

“You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weight lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

 

Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life. A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

 

You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?

Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

  1. The participants exercised 2x/ week working to at least 80% of their peak strength.
  2. The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

 

Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

Contact us HERE today to learn more about how you can get involved in strength training!