Nutrition Talk: Is Your Diet Failing You?

Missed our February Free Virtual Nutrition Talk? Check out the recording!

Are you sticking with the nutrition changes you committed to at the beginning of the year?!
If not, you’re not alone. Every year millions of people start their weight loss journey which inevitably ends with frustration at the lack of progress OR losing weight fast just to gain it right back!
In this free virtual nutrition talk, Coach Karen covers the top 3 reasons your diet failed you and share some tips on how you can take control of your health and see lasting results!

 

Don’t miss our next nutrition talk on March 6th at 11a on Fueling for Performance. Registered attendees will be entered into a drawing for a $20 gift card to Vale Food Co.!

Starting an Exercise Routine

 

Exercise has many benefits including stress relief, decreased fat storage, and improved mood. But let’s face it, if you aren’t already in an exercise routine, it can be really hard to start one. The reality is that a good workout isn’t easy and that can deter you from sticking with it!

The first thing you need to remember is WHY you want to exercise in the first place. We don’t mean the surface level version where you just want to look better. We are talking about that deep down reason you probably don’t want to share with too many people. This WHY is what will help you get on track and stay there.

The next thing you need to decide is what type of exercise you want to do. It should be something you enjoy.

So you know your WHY, you know your WHAT, now let’s talk about the 4 things you NEED to start an exercise routine.

#1 An Awesome Playlist

Believe it or not, music has a ton of benefits when working out. It can keep you motivated, improve your performance, provide a fun distraction and much more. This can be a great way to keep you on track and excited about working out. Take some time to create a playlist of songs that make you want to get up and dance. It really helps.

#2 A Positive Mindset

Ever heard the saying “fake it until you make it?” For some, that may be the approach for #2, and that’s okay! Having a positive mindset, including positive self-talk, is known to increase a person’s willingness to exercise.

Tell yourself things like:

  • “I am going to feel great when I finish this workout”

  • “I know this is hard, but I can do it!”

  • “I am so thankful my body is able and I am going to take advantage of that!”

#3 An Accountability Buddy

This is a biggie! There will be times that your WHY, the music, and your mindset just aren’t enough to make you get up and go exercise. We all experience that from time to time, but when starting an exercise routine it can occur a bit more often because it hasn’t become a habit yet.

So find that person that knows your WHY and is willing to put some pressure on you when you just don’t want to do it. Remember, you have to be willing to do the same for them!

#4 A Set Schedule

If you don’t make the time to exercise, then it most likely won’t happen. Sit down and take a good look at your schedule, then decide the optimal time to get in a good sweat.

For some, the optimal time is waking up a bit earlier to get it out of the way BEFORE life interrupts your plan. For others, maybe it looks like hitting up a gym on your way home so you don’t get sidetracked or discouraged from heading back out.

If you need help beginning an exercise routine, I can help! All you have to do is book a free intro to get started.

-Coach Karen

Do you have a support system?

At the beginning of the year, we have all of this renewed motivation and excitement about starting a new fitness program and dialing in our nutrition. We stay committed for a few weeks, we start seeing some progress, but then we hit a plateau, and the weight loss slows down or even stops.

Then what happens? We lose that initial motivation, and with no one holding us accountable, we start making excuses and the next thing we know, we’re back to a sedentary lifestyle.

We need a healthy lifestyle with sustainable habits and a support system around us that will help keep us on track.

You are the average of the five people you spend the most time with. Thinking about those closest to you, are those five people having a positive or negative impact on your health and wellness goals?

One thing that I love about CrossFit and more specifically about B3 Gym is the community we’ve built. You’re instantly surrounded by people who accept you for who you are and are there to support you. If you’ve never been in a CrossFit class before, the last one to finish a workout always gets the loudest cheers. We make a point with our community to wait to start putting away our equipment until the last person finishes. We celebrate with each other when we finish a tough workout.

Inside the gym, we have an instant support system. Our coaches and other members provide a ton of support for one another, but thinking outside of the gym, how are your friends and family members impacting your health and fitness goals? When I start working with a new client on their nutrition, one of my first questions is about their support system at home. If you’ve living with someone, and especially if you are sharing the grocery shopping and cooking responsibilities, your partner or family member has to be on board if you want to achieve the results you’re looking for.

I started working with a nutrition client a few months ago and we had this exact conversation. They had mentioned that their partner was totally on board. After our initial consultation, my client shared their goals, all of the resources we went over and most importantly, their WHY with their partner. They worked together to come up with a grocery list, picked out some recipes and committed to cooking meals at home. Not only has my client lost weight, body fat, and inches, but their partner has also seen some incredible results!

If you don’t have the support at home, it IS possible to achieve your goals, but think about this scenario: you planned out your meals for the week, did some meal prep over the weekend and you have everything ready to for when you get home after a long day. You get home and your roommate or partner has ordered pizza and is having a beer and they ask you to join. What do you do? I think most of us would join in! But let’s say this scenario presents itself every single night. Maybe it’s not pizza, but they’re ordering out ALL of the time. It’s so hard to stay committed to a healthy diet when temptations are all around you.

It’s the same with your exercise program. You have a goal of getting to the gym 5 days a week. Your roommate or partner isn’t that into fitness. During the time you’ve blocked off on your calendar for your workout, your friend asks you to do something else instead. You miss your workout and think you’ll just make sure to get to it tomorrow. But then the same thing happens the next day and the next thing you know, you’re out of your routine and you haven’t been to the gym consistently in weeks.

If you have friends, family members, or a partner who is on board with your health and fitness goals, you get a built-in support system and accountability buddy, and that positive influence can go a long way to help you reach your goals.

Take some time to identify the five people that are the closest to you. Who do you spend the most time with? Do these people have a positive mindset, or do they tend to be more negative? Do they hold similar values as you? Will they support you and your goals? You are the average of those five people and if they are not a positive influence on you, they are preventing you from seeing the progress and results you want.

If you want to focus on your health, nutrition, and fitness goals this year, consider finding a gym community for support. Every gym is a little different, but each one has its own community and I encourage you, if you’re not already part of a fitness community, to go out and find one!

Connect with people, build relationships and reach your goals.

Navigating a Healthy Holiday

Holiday season is here and there’s no doubt that this time of year is the HARDEST time to make smart food choices. Temptations are everywhere. Office parties, family get-togethers, and seasonal events fill our schedules. The problem is that all of these gatherings involve food and our favorite holiday foods are just so good (and usually not the most nutritious).

We already have the normal holiday stresses of finances, family time, and lack of time and daylight. This year, we can add the continuing worry of a pandemic as the icing on the 2020 cake. I think we can all agree that we just can’t add anything else to our plates. This is a really common response when people talk about their health and wellness goals this time of year and this is also the reason that so many goals are put off until after the New Year.

So, let’s talk about how to take one thing OFF of your plate this season and help you reach your health goals. Let’s get rid of the stress around your food choices. Food should never be something that causes stress or anxiety. Simply put, it’s merely a lump of calories on a plate, some of it more nutritious than others. There is a way you can still enjoy all of your favorite seasonal treats and still work toward your goals (and no, this isn’t some gimmick or FAD diet).

You can accomplish this through a habit-based approach to your nutrition. When you focus on your habits surrounding food, rather than only the foods you’re eating (or not eating), you’re able to apply these habits to any situation you’re in.

To make sure you’re able to enjoy your holidays without stressing about your food choices, you need to start with a plan!

 

Tip #1: Eat close to your usual times to help stay on schedule. 

Try to stick with your regular schedule as much as possible. This is especially important for your eating schedule, but also for other routines such as sleep and physical activity. With a number of holiday gatherings coming up, it’s important to think about your goals. A few ideas include setting a goal for a specific number of times to exercise this month and setting a goal to drink water instead of alcohol. These two things can really help you manage the added stress of holiday gatherings.

You need to plan for some consistency during the hustle and bustle of the holidays. I often find that when my nutrition clients throw their entire routine out the window during the holidays, they tend to backtrack on their progress.

You can stick to your normal eating schedule by creating a plan for your day. If your holiday meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served.

 

Tip #2 If you’re invited to a party, offer to bring a healthy dish. 

One great option is a raw veggie platter paired with hummus or Greek yogurt dip. Veggie platters are an easy and obvious option, but there are also TONS of healthy holiday side dish options that are sure to be a hit. Plan ahead by practicing a few healthier alternatives to the classic holiday dishes we all love.

 

Tip #3 Don’t skip meals to save up for a feast. 

When we skip meals and snacks, we can become overly hungry, and way more likely to overeat. When we don’t pay attention to our hunger cues, we are more likely to ignore our fullness cues too. Do you skip breakfast to “save room” for your big meal later in the day? I have absolutely been guilty of this. When we finally make it to our meal, we’re starving, and we end up having multiple plates of food. Take a moment to think about how you feel after overeating. Do you feel good and satisfied? Or do you feel uncomfortable, groggy, tired, bloated?

The best strategy going to a holiday feast is to make a plan for consistency with your eating routine. Don’t arrive at holiday gatherings hungry. Start your day with a healthy, balanced breakfast, and drink water prior to your big holiday lunch or dinner. This may decrease the temptation to overindulge. Be mindful while you are eating. Enjoy each bite. Take time to digest your food before you decide if you’ll go back for seconds. Remember that it takes about 15 minutes for your brain to catch up to your stomach.

You also want to make sure that you’re keeping your holiday plate balanced. We’ve talked about the Plate method before. You want to make sure you are choosing healthy sources of protein, carbs, and fats. Aim to keep things colorful with a lot of different vegetables. Shoot to have half of your plate filled with vegetables, quarter of your plate your lean protein and the last quarter of your plate your starchy carbohydrate. Fill up on your veggies first!

 

Tip #4 If you have a holiday treat, enjoy it and move on.

Who doesn’t love a treat? I know I do, and the holidays come with SO many delicious sweet treats: pies, cookies, candies and cakes. The key here is not to overdo it. Decide which sweet treat you will enjoy, have it and then move on. It’s all in moderation y’all!

 

Lastly, let’s talk about alcohol consumption. Alcohol CAN be part of a healthy lifestyle if you enjoy drinking. Drinking often goes hand in hand with celebrations and holidays, and it pairs well with food.

If alcohol is consumed, it should be in moderation, up to one drink per day for women and up to two drinks per day for men, and of course, only by adults of legal drinking age. If you choose to occasionally drink alcoholic beverages during the holiday season, there are a few things to keep in mind:

  1. Choose alcoholic beverages with little added sugar. To avoid excess calories from alcoholic beverages, choose drinks with minimal added sugar. Wine, champagne, light beer, or spiked seltzer are great options for a lower sugar alcoholic beverage.
  2. Maintain boundaries for yourself with drinking. Think about setting up boundaries for yourself when it comes to drinking. You want to keep your relationship with alcohol healthy and manageable. Set a limit for 1-2 alcoholic beverages per drinking occasion.
  3. Drink water when you drink alcohol. A good rule of thumb is to drink one glass of water or seltzer water before each alcoholic beverage. Drinking alcohol can cause dehydration so we want to be sure to rehydrate. Drinking water in between alcoholic beverages can also help slow down the rate of consumption.
  4. Don’t drink alcohol on an empty stomach. Without any food in your stomach, alcohol is quickly absorbed into your bloodstream. This is because the food in your digestive tract helps to slow down the alcohol absorption rate. When you drink on an empty stomach alcohol’s effects are intensified. To avoid this, eat a balanced meal before or while enjoying your drink.

 

Diets are the WORST. They are easy to start and really difficult to maintain, especially during the holidays. Many of today’s diets, in addition to being very restrictive and unsustainable, don’t create lifelong habits. You don’t need a diet. You need a new way of thinking about nutrition and food. Don’t wait until after the holidays to start focusing on your fitness and nutrition goals. Learn how to navigate the holidays, while enjoying yourself AND staying on track with your health.

 

Enjoy your holidays, stay safe, and stay healthy!

Getting your partner on board!

You want to eat healthier and improve your fitness, but your partner doesn’t. How the heck do you navigate that without putting too much strain on your relationship?

Does this scenario sound familiar? You finish up your workout for the day, you’re at home chopping up some veggies and prepping to cook a healthy dinner, and you’re feeling super pumped about the awesome changes you’re making to your lifestyle. Then, your partner walks in and tells you they want pizza for dinner.

It can get tricky when you’re trying to get healthy, but your partner isn’t on the same page, especially if you live together. We spend so much time with our partners, and their diet and exercise habits can have a big effect on ours. When our partners are indulging in pizza and cakes and cookies, it can be really challenging to choose more nutrient-dense foods.

So, how can you stay on track with your nutrition and fitness goals and navigate a healthy relationship? It starts with communication, boundaries, and compromise.

Obviously getting your partner on board with your healthy habits will have huge advantages, the biggest one being that you automatically have an accountability buddy at home. But your partner doesn’t necessarily have to join you in order for you to be successful.

The first thing you can do is have an honest conversation about your health and fitness goals. It’s important to share why those goals are so important to you. Let them know what your plan is and talk about where they fit in your journey. Invite your partner to join you, but don’t expect them to do so. Even if you think they would benefit from joining you, your partner may not be ready to change their habits. Pushing them into something they really don’t want to do can create tension in your relationship. Acknowledge that this is their choice and accept that this is ok. Just because they’re not joining you doesn’t mean they can’t still be supportive.

Now that you’ve expressed your goals with your partner, you’ve opened up communication lines and you can start to work together when creating your grocery lists. What are foods they want? What are foods you want? Try to find a few healthy foods on your meal plan that you both want. Stay focused on developing your healthy habits, and you never know. Your new habits might start to rub off on your partner, especially as you start to see some awesome progress. And on that note, share your wins with your partner. Be sure to highlight how their support is helping you see progress towards your goals.

Establishing healthy boundaries can also help you stick to your plan. Designate a certain area of the house, maybe a certain drawer or area of the pantry, where your partner can stash things that you’re trying to avoid. If cookies and chips are out of sight and hard to reach, you’ll be less tempted to eat them. Remember that YOU are in control of your behaviors. You cannot always control your surroundings. If you decide to indulge in your partner’s food, you cannot blame them! You must own your own behaviors.

It can also be helpful to discuss expectations around grocery shopping and cooking. Will you each be cooking your own meals? Will your partner have the same meal as you when you’re eating together? Challenge your partner to work with you to find a healthy recipe that they might feel excited about. Continue to try new recipes and you might find that your partner actually enjoys some of these healthier meals with you.

Find new ways to enjoy your time together. A lot of couples spend time going out to dinner, ordering food in together, or watching TV with snacks. Try finding some other activities you can do together that doesn’t involve food, like going for a bike ride, working on a puzzle, or doing some home improvement projects.

Stay consistent with your plan. Remember that you and your partner both have an effect on each other. Just like you can be affected by their unhealthy habits, it can also go the other way and you can have a positive impact on them.

Changing your nutrition and fitness habits can be challenging enough on your own and trying to navigate all of these changes with a partner to consider can add an extra level. Make sure you’re communicating clearly, setting healthy boundaries, and working together.

Good luck to those of you out there making some positive changes and if you need help, please reach out!

-Coach Karen

Appreciate your body!

Body positivity and body shaming are two terms that have been very popular in the fitness world. Body positivity refers to the assertion that all people deserve to have a positive body image, regardless of how society and popular culture view ideal shape, size and appearance. Body shaming is the act or practice of subjecting someone to criticism or mockery for some supposed fault or imperfection related to physical appearance.

 

In both of these circumstances, how we feel INTERNALLY is determined by what we think or what we are told about ourselves EXTERNALLY. Both of these lead to an action of comparing ourselves to some “ideal” standard.

 

What happens if, instead of basing our feelings about ourselves on how we LOOK, we focus on what our bodies can DO?! Rather than body positivity and body shaming, where we focus on physical appearance, we can shift our mindset to body neutrality, where the main focus is on function or what your body can do for you.

 

If you’ve ever struggled with body image issues, it’s really easy to think that your self-worth and your value as a person is directly related to how you look. When we start to think about body neutrality, we can focus on who we are as a person rather than what our container looks like.

 

When it comes to health and fitness, there are a number of benefits to a body-neutral approach:

  • It can make fitness feel less stressful. We can stop worrying about how we look while we’re working out or worrying about what others are thinking about us in a fitness setting. You can truly let go of those insecurities and be yourself.
  • It becomes easier to find workout motivation. When you workout with the goal of making your body look a certain way, you’re almost using exercise as punishment for not looking that way right now. If you don’t see the results in the mirror fast enough, that can also cause you to just give up and feel helpless. With body neutrality, we can focus on other reasons to exercise: to be able to pick up your kids, build energy levels, feel stronger, be able to go for a long hike with your friends, etc. You can use your exercise program to build mental toughness. When you conquer physically challenging tasks, that strength can spill over into other areas of your life and build your resilience. If you focus on building that mental strength and getting better everyday, it’s much more exciting than using your workouts as just a way to burn more calories.
  • Focusing on body neutrality can also help put the focus on performance. If we focus solely on exercise for weight loss, we may use the healthiest habits to get us there. We might skip meals, try diet pills or over train. Under eating and over exercising can lead to fatigue, weakness, hormone imbalances, injuries, and other complications. If we focus on what our body can do for us, we can shift into healthier habits to properly fuel our body and recover, which will boost our performance!
  • If you’ve been avoiding a certain type of exercise program or setting a specific goal because of how your body looks, shifting your mindset will allow you the confidence to try something new. When you take the focus off of how your body looks doing things, you’ll actually have the space to live your life and enjoy what your body can do.

 

Do you have a past version of your body that you would love to have again? Maybe it’s the body you had in high school or before you had kids. These past versions of ourselves can often bring up a lot of shame about our current body, and that shame makes it REALLY hard for us to feel good about our body now. Forget about what you used to look like! Easier said that done, but it will help release the pressure you’re putting on yourself. Be more present in your current life and stop focusing on your past self.

 

Shifting your mindset won’t happen overnight. Start with recognizing when you’re judging your body. Acknowledge when you’re using words that attach positive or negative value to your body.

 

Find an exercise program that you love. If you’re forcing yourself into a workout routine that you don’t enjoy, it’s not going to work in the long run. Find an exercise program that is fun for you, find coaches that you connect with, join a fitness community that accepts and supports you for who you are.

 

Set functional fitness goals. Setting goals that aren’t based on appearance or weight can be tricky if you haven’t done it before, but once you get the hang of it, you’ll start coming up with new goals with no problem. Set goals based on what your body can do. Maybe you want to lift a certain weight on your deadlift, run a certain number of miles without walking or hit a hard yoga pose. Set goals that inspire you to grow rather than guilt you into change.

 

Don’t live your life in a shame spiral, feeling bad about yourself because you don’t look a certain way. Live your best life by focusing on the amazing things your body can do for you!

 

-Coach Karen

4 Reasons to Sign-up for the Fall Challenge

This year has been…. challenging to say the least. With everything going on, it’s been an uphill battle trying to figure out a daily life routine, let alone a fitness and nutrition routine. I know what you’re thinking: “I’m ready to get back to a regular exercise and nutrition program, but I don’t really know where to start.” Don’t worry, we can help! 

After taking a break from focusing on nutrition or fitness or both, it’s always best to opt for a gradual re-entry. Something engaging, something fun and motivating, something that is simple yet effective in getting you back on track to nailing those wellness goals you set so many months ago.

I think what you’re looking for is our upcoming 28-Day Fall Nutrition Challenge!

Think about it. Joining an amazing and supportive community, finding a nutrition (and optional added fitness) program that you love, and, most importantly, working on goals that mean something to you. Odds are a lot of things in your life feel like they are out of your control, but your health and fitness are certainly within your grasp and this link is all you need to get started! 

 

Here are four reasons why this challenge is the best option to get you back in the game:

  1. Habit-based to ease you back into the process – the worst thing you can do is dive headfirst into a strict and overwhelming program after being off for an extended period of time. It will be tempting, but also comes with a higher risk of failing or discontinuing. It’s not realistic to go from zero to a full out, intense effort, so take it easy on yourself and appreciate every little step you take. It’s those little steps that gather momentum and get results in the long run! 
  2. If you can concentrate on one thing, make it nutrition! – don’t be too hard on yourself! You don’t have to do it all at once. Starting with your nutrition first and then easing back into your fitness routine is economical and smart! If you’re working from home or homeschooling, or both, then it’s wise to focus on one thing first and that is what you have access to in the home – food! When you look at the wellness pyramid, nutrition is the foundation, so while you might think this one step isn’t enough, we’re here to tell you it is!  
  3. You don’t have to do it alone – too many months have gone by without that feeling of community support and togetherness. Our challenge is group-led and whether you take part in person or via our virtual platform, you’ll be working with other people JUST LIKE YOU – ready to commit, ready to start, ready to make a change. Imagine not just having a super supportive coach that has your back (me), but an entire cheerleading team – there to help keep you motivated throughout the entire process! 
  4. Can help you identify where you need support moving forward – the purpose of our challenge is to get you back in the game. It’s also to help identify where you need support moving forward. Every client has their own 2020 experience, their own struggles, and similarly, their own health and wellness goals. The challenge won’t solve those, but will instead, help identify them. Our ongoing nutrition program is one on one and customized to help YOU reach your goals by dialing in the habits you learn through the challenge. 

 

The amount of time you’ve been away isn’t important. What’s important is figuring out what your next best move is and acting on it. A group-led, habit-based approach is a sure bet to make your return a happy and healthy one. We can’t wait to see you!

 

Sign up HERE: https://b3gym.com/nutrition-challenge/

 

-Coach Karen

What’s Keeping You From Reaching Your Goals?

Generally, if you have a goal that you haven’t achieved yet, you can fall into one of these three categories:

 

-You don’t know how or where to start

-You don’t think that you deserve it

-You haven’t put in the work

 

Let’s start with the first one: you don’t know how or where to start.

This is generally the first challenge we run into when we have a new goal. Luckily, it’s also the easiest one to address when it comes to making positive changes in your life. Whether your goal is to increase your income or to improve your health, there are websites, coaches, books, podcasts, and other resources out there to support you.

 

Let’s say your goal is to lose 10 pounds, and not to just lose the weight, but keep it off forever. Many of us find ourselves at a weight where we just don’t feel comfortable and confident. If we’ve only ever gained weight, whether slowly or in ups and downs and we’ve never seen the scale go (and stay) in the opposite direction, then we don’t have any experience with sustainable weight loss. Being a professional weight gainer is easy because you’ve done it your whole life. Sustainable weight loss is something new for you.

 

There is so much information out there on fitness and nutrition. Find some professional resources and try something. But remember that quick fix diet and exercise programs don’t work and sustainable lifestyle change takes time and effort. If you’re getting lost in the misinformation out there or you’re not sure where to start, ask for help!

 

Alright, moving on to number 2: you don’t think you deserve it. You can also think of this one as self-sabotage. Many of our thoughts and behaviors have been conditioned since we were young. Parents, the environment, or past traumatic experiences have shaped many of our long-standing beliefs. Long ago our brain accepted that this is the way it is. If you have a long-held belief that is in conflict with one of your current goals, then your first step is to start to challenge those beliefs. No amount of will power or strategy can overcome a fixed mindset. You have the power to change any beliefs that aren’t in line with your current goals.

 

One question you can ask yourself is “How have I been complicit in creating the conditions I say I don’t want?” Think about this in the context of your current goal. If you’re struggling to lose weight, what are the things that you have been okay with lately? If it’s the food in the fridge that you snack on, skipping your workout, or surrounding yourself with people who have unhealthy habits, those things are in your control to change. This all starts with demanding more from yourself and holding yourself to a higher standard. You have to know that you are worthy of the goal. When you are mentally ready to be the person who achieves this goal, you will be able to reach it.

 

Let’s move on to number 3: you haven’t put in the work. This can be the most frustrating category to fall into when it comes to not achieving your goals. You may be doing everything right. You hired a coach, you have a plan, and you’re executing that plan every day. So why haven’t you accomplished your goal yet?

 

This is when you need to make sure you’re measuring your progress and checking in with yourself along the way. From the surface level, it may look like you’re doing everything right, but are you using the right resources or tools to get you to your goal? Are there any roadblocks that you are creating for yourself? Are you getting in your own way? Is there an area where your behavior is inconsistent with the outcome that you want? Are you staying consistent with the work you’re doing?

 

If you still don’t know why you’re not seeing results, consider working with a mentor or coach who can help you. A great coach can help you set up a framework for success. They will help you create SMART goals that align with your mission and where you’re at right now. Having a specific, measurable, achievable, realistic and time sensitive goal can dramatically improve your mindset and the way you approach each day. You can break your goals down into manageable steps and as you check them off, you’ll build momentum towards your big goal. The best coaches will be clear in their feedback about what it takes to get to you to your goal. They will also help provide the accountability and support to keep you going.

 

There are a lot of obstacles that can get in the way of achieving your goals. Some can come from external sources, but a lot of times it’s our own internal thoughts and behaviors that hold us back. Use the tools and resources you have available, challenge your existing beliefs, and stay consistent with the work you’re putting in. We all need help every now and then. There was a point in my fitness journey when I didn’t know what to do. What I was doing wasn’t working for me and wasn’t getting me closer to my goals. I found a coach and an amazing support system and it made a huge difference for me. If you need help, just ask. Health and fitness professionals are here to help and support you. Find one that you connect with and get to work!

 

-Coach Karen

Boredom and Stress Eating

Have you ever come home from a long day of work and found yourself eating a whole bag of chips or an entire sleeve of cookies? Maybe after a long day with the kids, you sit down and relax with a little mindless binging on Netflix and automatically turn into a bottomless pit that eats through the pantry like the Hungry, Hungry Caterpillar? Raise your hand, because we have all been there! 

 

In general, if you’re not hungry, you’re probably emotionally eating! According to research, a boring or mindless task increases the desire to snack. It has also been proposed that increases in eating may be used as an attempt to distract yourself from an experience, in this case being bored or stressed! We often see this while sitting in front of the TV or computer, when feeling stressed about an upcoming deadline, or simply needing a mental break from certain tasks like writing emails. What situations do you find yourself snacking more even though you aren’t hungry? Did you take the time to check in with yourself first? 

 

Just because boredom or stress eating is common, it does NOT mean we have to keep doing it! Here are 5 strategies to help you overcome this habit: 

 

  • Fix your mindset 

This is KEY! Instead of thinking thoughts associated with a negative emotion, try turning it into a positive. Instead of “this is boring” or “I hate answering emails,” try asking yourself how you can make your task more enjoyable or remembering that everyone has to do some tasks they don’t want to do. While this may seem small, changing negative emotions to positive just by adjusting your mindset will make a world of difference! 

 

  • Closet cleanout

Out of sight, out of mind! Don’t allow your junk food to be so easily available. Choose to get rid of them, place them in high cabinets, or even the freezer!

 

  • Change up your routine

Winding down with TV at the end of the day? Decide how many episodes you are going to watch and think about setting an alarm. Rather than snacking, bring a water or seltzer to keep your hands busy. Getting bored? Move to a different, more stimulating task. 

 

  • Learn your hunger & fullness cues

Take the time to check in with yourself and evaluate if you are truly hungry or just bored! Don’t eat until you’re full and SLOW DOWN! It takes time for your brain to get the signal from your stomach that you’ve had enough. 

 

  • Practice mindful stress management

This is as easy as remembering “STOP”! Slow down, Take a breath, Observe how you are feeling/thinking and why, Proceed while considering multiple possibilities. 

 

Stress and boredom eating can create a cycle of continued negative self-talk, thoughts, and feelings. Keep these 5 strategies in mind the next time you feel overwhelmed or sit down to unwind in front of the TV.

 

If you are looking for more guidance to create a better mindset and healthy habits, schedule a time to speak with our nutrition coach to help you find the path to success! 

What is CrossFit?

At its base definition, CrossFit is defined as “constantly varied, functional movement performed at high intensity.” Let’s break down what that actually means and how we apply that definition to what we do at B3 Gym.

Constantly Varied: the workouts are different everyday. We can look at the movements we do in the gym. We  can choose from a variety of cardio, gymnastics, power lifting, Olympic lifting, and strongman movements. Other ways we can vary our workouts will be in the format and time domains. The combinations are endless! Not only does this help make sure that we never get bored with our training, but it also helps prevent us from adapting to the routine. We’re training overall general fitness and strength, so we always keep our body guessing. As someone who has been doing CrossFit for 10 years, I will say that this might be my favorite aspect of CrossFit. I am still challenged everyday and still get sore from my workouts!

Functional Fitness: we want you to be able to apply your work in the gym to the things you do outside of the gym. Do you try to carry all of your bags of groceries from the car in one trip? It may seem silly, but the strength we build in the gym helps with this. If you have kids and you’re constantly getting up and down off the ground, this is functional fitness we work on in the gym. Do you like to kayak? Working on upper body strength in the gym will help you increase your ability to kayak with ease. Have a goal of running a 5k? With the variety of workouts we do in the gym, we can increase your cardiovascular endurance to get you to that goal!

High Intensity: this can mean a few different things, but what we focus on at B3 Gym is maximizing your time. Our classes are 60-minutes in length and we want you to get the most out of your hour with us. In terms of intensity, that could mean load or how much weight you are moving. It could also mean speed or how fast you are moving. It can also mean volume or how many repetitions you are getting. We can adjust each of these depending on the goal of the workout to make sure you are getting the most out of your class.

 

5 Biggest Myths

I’m going to get injured. The fact is that you can get injured doing anything. I’ve had more injuries from sports and recreational activities than I have from CrossFit. A CrossFit gym with experienced coaches is a controlled and supervised environment. Our staff is here to help you understand where you’re at with your current fitness level and provide an opportunity to help you challenge yourself in a way that is safe and appropriate for you. Our focus is on mechanics first. Coaches will help you build a foundation based on proper technique and consistency. Moving well is the foundation and helps to keep you safe as you add in more repetitions and more intensity.

You have to have an exercise background to do CrossFit. While many people who have played sports before are naturally drawn to the challenge that CrossFit provides, the majority of our members at B3 Gym have no fitness background whatsoever. For people who have never really exercised before, it’s fun and challenging to learn new things. When you’re successful at overcoming fitness challenges, it helps to develop your overall confidence. Our goal at B3 Gym is to create a fun and welcoming environment for all of our members, regardless of their fitness background.

The biggest misconception I hear from potential new members is “I’m not in good enough shape to do CrossFit.” My response is always “perfect!” You don’t have to be in shape to start! We’re here to help with that! If you’re worried that you won’t be able to complete the workouts, understand that every single workout we do in the gym is scalable to the ability of the athlete. If you cannot do a strict pull-up at this moment in your life, we will teach you another movement that will work those same muscles. If the workout asks you to lift a certain weight, but you’re not there yet with your strength, no problem! We can use a lighter weight that is appropriate to challenge you at your current strength level. Because every workout is scalable, people of all backgrounds and ages can find success with this training program. Everyone’s fitness level is different, but we all have the ability to improve.

All CrossFit gyms are the same. This is a very common misconception as well. While B3 Gym is an affiliate of CrossFit, we are independently owned and operated. We are free to run our business as we like. That means that no two gyms will be the same. Some gyms may have a culture focused more on competition; some gyms may offer programs to help with nutrition. While gyms may look the same, they all have a unique personality and community. My advice always is to do a little research, visit a few gyms, and pick the one that will be a good fit for you.

I’m too old to do CrossFit. You are never too old to start! The CrossFit that we most commonly see on TV and in the news focuses on younger athletes in their “prime,” but we have members at B3 Gym in their 60’s and 70’s working out multiple days a week. Exercise is so important as we age to help increase quality of life. We have members in their 40’s who are lifting more weight than they have their entire life. Women in their 30’s are getting their first pull-ups. Members in the 50’s look and feel better now than they did in their 20’s! As I’ve said before, you don’t have to have a background in fitness. You can start at any age and we will work with you to create a plan based on your current fitness level and your goals.

 

At B3 Gym, we use CrossFit as a way to improve long-term health and longevity. We promote safe and effective fitness combined with simple and sustainable nutrition. Our goal is to help you live a long, happy, and healthy life.

 

Stay healthy,

-Coach Karen