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

Inner Circle: 4 Things to Consider

Have you ever heard the quote “you are the average of the five people you spend the most time with?”

 

Whether we like it or not, we are influenced by the people we choose to surround ourselves with. And while it’s really easy to focus on the people who support you, it’s also important to look at the people who are potentially inhibiting your progress.

 

Take a minute to think:

-Who are the five closest people to you?

-Are they a positive or negative influence on your life?

-If you are the average of the five people you spend the most time with, do you like the person you will become?

 

When thinking about your inner circle, here are a few things to consider:

  1. Be Intentional With Your Circle

Do your core values align with the five people closest to you? Do the five people closest to you know your goals — personal and professional? Do they support your progress towards your goals? If you set a goal to exercise three times per week, would your significant other encourage you to get moving or give you a hard time for taking time away from them? If you set a goal to limit drinking alcohol, would your circle of friends encourage you to go to happy hour with them or find another activity like grabbing a cup of coffee?

To be successful long-term, you need to be intentional with the people you surround yourself with. You need people who will support your progress towards your goals.

 

  1. Separate Yourself From Negativity

We’ve all heard the saying misery loves company. When you surround yourself with negative people, it’s easy to see the negative. If you surround yourself with positive people, you will also see more positive.

What topics do you discuss with your circle? Are you lifting people up or talking about people behind their backs? Are you encouraging each other or breaking each other down?

In this time of uncertainty, it’s easy to get frustrated. I always start my workday with journaling and I write down one thing that I am grateful for everyday. At the end of each day, I reflect on what was the best part of my day. Just these two simple prompts help me to focus on the positive. This practice of journaling and self-reflection can work in all aspects of your life– personal, professional, and spiritual.

 

  1. Step Outside of Your Comfort Zone

I remember the first time I walked into a CrossFit gym almost ten years ago. I was struggling to workout on my own and needed accountability. I’ll be honest, before I walked in the door, I was scared. I used to be a lot more introverted than I am now and I was nervous about meeting new people. I’m also a very competitive person by nature and I was scared of failing or being bad at something. I missed working out with other people. I just wasn’t motivated on my own anymore.

Over the past ten years, CrossFit has changed my life forever. That first step into the gym was the scariest, but it’s what helped me find my purpose.  As I progressed through my coaching career and now to owner of B3 Gym, I never wanted people to feel scared or intimidated by this kind of training. I want to use fitness to help people build strength and confidence to face any obstacle.

Our B3 Gym community is filled with people who care about their health and want to become the best versions of themselves. Maybe CrossFit isn’t for you. Try something new. Get outside of your comfort zone because that is where real growth happens!

 

  1. Set Boundaries

Maybe you have someone in your circle that is not the best influence on you, but you can’t seem to separate yourself. This can show up pretty often with our nutrition clients. If a significant other or family member is not on board with changing their diet and eating healthy, it often leads to frustration because a client is tempted with things that don’t support their goals. When this happens, we recommend sitting down with that person and explaining the WHY behind your goal. WHY is it important for you to start eating healthier? WHY do you want to make exercise a part of your daily routine? How will this impact them if you are successful?

For most people, regular exercise is a form of stress management. The release of endorphins makes you feel better and puts you in a better mood. If you are exercising regularly, you will tend to be happier. Be sure to set some boundaries with those who don’t support that.

 

I’m grateful that the B3 Gym community is filled with positive people who genuinely care about their health and are focused on taking care of their minds and bodies to become the best versions of themselves. Not only do they care about their own health and well-being, but they also care about other people’s success. I’m so lucky to be surrounded by people everyday who support me on my journey. If you’re in need of a support system to help you reach your goals, let us know! I’d love to help!

 

Stay healthy,

-Coach Karen

Nutrition Made Simple: 3 Steps to Success

At B3 Gym, we believe nutrition shouldn’t be complicated. We believe in a long-term approach with a focus on building sustainable habits and creating lasting lifestyle change. We start with a foundation of healthy habits coupled with a balanced whole foods approach to nutrition and then add in physical activity to achieve lasting success.

Before you even start thinking about where you want to go with your nutrition and what your goals are, you need to take some time to think about what you are currently doing. Here are some questions to ask yourself:

  1. What does success look like to you? When our routines change, it’s easy to put your nutrition and fitness on the back burner. Instead, we should be focusing on what we CAN control through proper nutrition, fitness, stress management and sleep.
  2. How will you find a new normal? Most of us have had to adjust to working from home. What does this new normal look like for you?
  3. What worked well for you in the past? What didn’t work well for you? If you’ve tried following a nutrition plan before, what did you like about it? What didn’t you like?
  4. What do you struggle with the most?
  5. What has prohibited you from seeing results in the past?

Once you have a better understanding of where you’re at, you can start to create a plan to get you where you want to go.

1. CREATE A PLAN

So, our first step to success is to create a plan. That starts with setting realistic goals. Once we have your goals, we can break them down into actionable steps to develop a foundation of healthy habits.

When setting goals, it’s important to consider the WHY behind your goals. Why is this goal so important to you? How will it affect your life? You want to ensure that they are “SMART” goals, meaning they are: Specific, Measurable, Attainable, Realistic, Time-sensitive. If we want to lose weight, a good goal might be “I want to lose 8 pounds in 4 weeks.” (keep in mind that a healthy and sustainable weight loss is 1-2# per week)

To achieve your goals, you need to develop healthy habits. A habit is a routine of behavior that is repeated regularly and tends to occur subconsciously. These habits will be created as a result of consistently completing action steps! We’ll talk more about those in a minute.

Let’s review some strategies on how to develop healthy habits: only focus on one thing at a time, nail that ONE thing then add something else to the plate, layer your new habit onto something that you already do, instead of taking away things, try adding something first.

2. EXECUTE THE PLAN

Let’s talk about step 2: executing the plan! This is when we put our plan into place. It’s normal to have a few off days here and there, but the goal is consistency. The more consistent we can be with sticking to our plan, the better our results will be. When working to achieve any goal the first step is to create action steps. These are daily and weekly actions we can take to help develop our habits.

If we think about our goal of losing 8 pounds in 4 weeks, we can create some action steps that will help get us to this result. I like to look at my current fitness and nutrition habits when thinking about my action steps. How many servings of vegetables do I eat in a day? If I’m not eating enough veggies, my first action step would be to add in vegetables at every meal. How many times per week am I eating out? I could limit my eating out to 1-2 x per week and cook more at home. If I’m working on my exercise, I can increase those days per week.

Meal prep is one healthy habit that can help tremendously with nutrition. One major misconception with meal prep is that you have to eat the same thing every single meal. When you are batch cooking a protein, you can use it in a ton of different meals! If you’re cooking a ton of shredded chicken in the Crockpot, you can use it in a ton of different recipes during the week: chicken soup, kale chicken salad, chicken tacos, chicken stuffed sweet potato, and avocado chicken salad.

When planning your menu for the week, try to batch cook to save yourself some time! Take a look at your week ahead and plan out your lunches and dinners. I’ll try to plan out my protein, my non-starchy veggies, and my starch. This way, I know what I need from the store and I can batch cook on the weekends.

3. TRACK YOUR PROGRESS

Step 3 is to track your progress. If you don’t track your progress, you can’t measure your success. Tracking and seeing the results also leads to increased motivation. Keep track of how many times you eat out per week or track how much water you drink everyday. If you’re working on eating out less or drinking more water, this will let you know how you’re doing. Another method of tracking your progress is through measurements. With our nutrition clients, we do measurements, weight, and body fat percentage. You can also track how many times you workout each week if you’re working on increasing your activity level.

If you need help with your nutrition and fitness, find a coach! You’ll get one-on-one accountability, education and support. At B3 Gym, we offer virtual nutrition coaching and fitness classes to help you stay on track with your goals. We’ll get to know YOU and help you create an actionable plan to help you create sustainable habits. The best part is that everything can be done online!

I’d love to hear more about how B3 Gym can help you with your nutrition and fitness. Contact me today at karen@b3gym.com.

Stay healthy,

Coach Karen

Finding Your New Normal In 3 Easy Steps

Are you feeling overwhelmed trying to find a new normal with all the chaos in the world around us? When I decided to close B3 Gym, I thought it might be for just a few weeks, but, unfortunately, it looks like it will be longer than that.

The biggest thing my members are asking for is how to create a new normal. For every person, it’s different, but we all have the same goal of wanting some normalcy in the midst of chaos around us.

Here are 3 Steps To Finding Your New Normal:

1. You Need A Plan

You are probably saving time not having to drive to work. Whether you are working or not, you need to create a schedule for yourself. You need to schedule your meals, workouts, time for work, and self-care.

It’s essential to create a schedule and map out what you want to accomplish for the day. Otherwise, you will find yourself mindlessly wasting the day away.

One thing that has helped me is planning my workouts. I’m getting in more workouts joining the zoom classes because there is no drive time, and it’s just a click away! I have an online calendar set to remind me to stop and log on for one of the classes. Online Zoom classes with our community are the highlight of my day.

Our members are also saying that the classes are their bright spot of the day.

If you find yourself forgetting to eat or you’re venturing into the kitchen too often, try scheduling out your meals and snacks. Even though you are working from home, you should create a plan to prep and portion your meals to help you stay on track with your nutrition.

Now is the time to do a closet cleanout and make sure you set yourself up for success with healthy options readily available.

2. Find An Accountability Partner

You are the average of the five people you spend the most time with.

Is your roommate or significant other a positive or negative influence on helping you stay healthy? If you lack someone who is a positive influence around you, it’s time to reach out to a friend (or few) virtually. Now, more than ever, you need a connection with a community of people who will help you stay healthy!

If you surround yourself with people who are a positive influence, it will be easier for you to have the support you need to stay healthy!

Our members have enough equipment to get in a good workout at home. Joining the group classes gives you the accountability to stay on track with your fitness routine. If you know you have people waiting to see you, you’ll look forward to the workout and social time with friends.

3. Take Action & Track Your Progress

Taking action is the most critical piece of the puzzle. If you don’t take action, you will never achieve the results.

You do not need to change everything at once. We recommend the opposite. Think about ONE thing that you will commit to and keep yourself accountable to that by tracking your process. 

If you goal is to exercise 15 times over the course of the month, grab a post-it note and write the numbers 1-15 on it. As you exercise each day, write down the date and track the number of active days per week.

If you want more accountability and support, we can help!

At B3 Gym, our coaches provide support and accountability. We offer daily virtual zoom classes. Members love the individual support from their coach and the community engagement with the virtual classes.

Bring a sense of normalcy to your out-of-the-ordinary day. Stay on track with your fitness and nutrition goals.

Finding a new normal when there is chaos around you isn’t easy. First, you need to start with a plan. From there, you need to surround yourself {virtually} with a community that is a positive influence around you. Lastly, you need to take action. 

Don’t try to change everything — just focus on one habit at a time. Focus on what you can control and turn this obstacle into an opportunity to invest in yourself and stay healthy!

Stay safe!

Karen

5 Tips for Stress Management

We all have stress, whether at work, at home, with family or with friends. Sometimes specific things or circumstances can make us feel especially stressed out. Stress is a very normal part of life but the most important thing is how we respond to and manage our stress. So the next time that you are feeling stressed, try these 5 techniques for managing it.

  1. Exercise regularly

Brisk movement can help improve sleep and combat stress. Research shows that individuals who participated in moderate physical activity had half the perceived stress as those who did not participate. Physical activity may also cancel out some of the negative effects of stress, including the impact of stress on the immune system. Exercise causes the release of endorphins, so adding physical activity into your routine will also make you happier.

2. Practice parasympathetic activities such as mediation

Multiple studies have found that mindful meditation can reduce psychological stress and anxiety. Here’s how to do it, just take five minutes to yourself in a quiet place to sit and breathe. Focus on the present moment. Don’t worry if your mind starts to wander to other thoughts. Simply acknowledge those thoughts and then let them go. Refocus and bring your attention back to the present moment.

3. Get adequate sleep

Stress during the day affects the quality of our sleep at night. Even worse, insufficient sleep can affect both brain function and mood. Limit electronic device usage like smartphones and computers in the evening. Don’t consume caffeine late in the day (after 3 or 4 pm). Try to get in the habit of waking up and going to bed at consistent times to ensure adequate nightly sleep. Finally, get moving during the day! Research suggests that physical activity can improve sleep and combat stress.

4. Eat a high quality whole foods based diet

When we are stressed our central nervous system releases cortisol. Research has shown that high cortisol levels combined with high sugar consumption may cause fat to be deposited around our internal organs. This is called visceral fat and it is associated with cardiovascular and metabolic diseases. Choose high quality whole foods which will provide you with a variety of nutrients and health benefits. Aim to consume a diet full of colorful fruits and veggies daily!

5. Transform negative thoughts

Our thoughts influence our emotions, and our emotions influence our behaviors. Reframing your thoughts around the causes of stress can help you better control your emotions, which help reduce perceived stress. Redirect negative energy and thoughts into positive ones. Evaluate your expectations and learn to accept the situations that are outside of your control.