Top 5 Benefits of Weightlifting

Weightlifting can build muscle and improve your sleep, posture, and metabolism along with so many other benefits. Read on to learn the top 5 benefits of strength training.   

Improves Bone Density and Muscle Mass

We start to lose between 3 to 5 percent of lean muscle mass per year around the age of thirty. Studies show that weightlifting can be the perfect solution to combat this loss. According to a study published in the Journal and Bone Mineral Research, resistance training or weightlifting for 30 minutes twice a week can improve bone density and structure. It can also help preserve or increase muscle mass, power and strength. 

Burns Calories   

While aerobic exercise such as cycling, walking and running are great for your health, strength training is more efficient for weight loss. Weightlifting helps increase your resting metabolism (the rate your resting body burns calories through the day) and turns your body into a fat-burning machine. In other words, the more muscle mass you gain, the more calories and fat you are burning throughout the day even when you aren’t exercising.  

Improves Cardiovascular Health and Wards Off Diseases 

Weightlifting has been proven to improve heart health and help manage chronic diseases. Studies have shown that strength training can be just as effective as medication in decreasing arthritis pain. Recently, Iowa State University conducted a study that concluded an hour of weightlifting a week could reduce your risk of suffering from a heart attack or stroke by 40 to 70 percent. While weight training can be intimidating, if you are struggling with a chronic disease, it may be just the thing you need to improve your symptoms.

Improves Energy Levels 

You wouldn’t think that lifting heavy weights would give you more energy, but studies show that just a few hours of lifting weights a week can increase your daily energy levels by 20%. This is because high-intensity resistance training delivers nutrients and oxygen to your tissues and helps your cardiovascular system work efficiently. With increased efficiency in your heart and lungs, you’ll have more energy for all the day has to offer.

Improves Overall Quality of Life 

Weightlifting can improve your quality of life, plain and simple. Not only does it improve your mental health and mood, but it also increases the amount of sleep you’ll get. Exercise decreases depression and anxiety symptoms by releasing feel-good endorphins and building confidence. Endorphins lift energy levels and can improve your mood. Resistance training is also a natural remedy for helping you fall asleep faster and stay asleep longer. So maybe a weightlifting session is precisely what the doctor ordered!

Staying Fit on Vacation

It’s vacation time and all you’re looking forward to is some fun in the sun! You’re ready to visit new places, try new things, and create memories that will last a lifetime. However, you’re concerned about how you’re going to stay fit while away from home. Plan to work out during your trip! Traveling to new places is exciting and we tend to lose track of time when sight-seeing, but if you plan to work out when you first wake up, you won’t need to adjust the plans you already have for that trip.

1) Drop into a gym. Before going on vacation, look to see if there are any gyms nearby your hotel. You can get a great workout AND get to know some of the locals to get recommendations on things that aren’t in the travel manuals. If there aren’t any gyms close by, then prepare workout routines prior to going on your trip to do in the hotel gym.

2) Pack resistance bands. These are light weight and don’t take up much room in your luggage. With the different resistance levels, you can get a work out in without having to leave the comfort of your hotel room. This can come in handy if the hotel gym doesn’t have a wide variety of equipment to use or if you don’t have much time to hit the gym during your vacation.

3) If you want to go on a vacation without worrying about finding a gym or making time to work out, book a hotel close to attractions so it’s easy to walk everywhere. You’ll be amazed how you’ll feel from spending the day just walking.

4) You can also try new activities. Many places are well known for sight-seeing  and more often than not, these locations usually have plenty of activities nearby, like snorkeling, kayaking, and surfing. Plan to try some of these activities on your trip. By the time you’re done, your body will feel like you just hit the gym!

There is already so much planning and preparing necessary when going on vacation. If you don’t plan to get a workout in, you won’t do it! There are many alternatives to physically going to the gym that can help you stay active while away. Most of these can be built into your vacation time. You just have to plan your trip properly!

Staying Hydrated During the Summer Months: How much is enough?

How To Measure

You may be drinking the recommended 80oz a day, but do you account for the amount you lose during the heat of the summer months? Probably not. Here is an easy way to find out if you’re getting enough to make up for what you lose when you workout or what you lose simply going through your daily routine.

Step 1: Before your workout, weigh yourself.
Step 2: Weigh yourself after your workout.
Step 3: Calculate the weight change and add 16oz of water for every pound lost.

How To Tell If You Need More Water

Studies show that some 75% of Americans experience a severe lack of hydration. These symptoms include fuzzy memory, hard time focusing, blurry vision and that midday fatigue that you have a hard time getting over. You may be dehydrated! Having enough water helps your body with many functions such as digestion aid, regulating body temperature, transporting nutrients to the body as well as carrying out toxins. Water is important for everyone for these reasons. So go for a glass of water and stay hydrated, especially during
the summer months!

Water Drinking Tips

More times than not our daily schedules may distract us from remembering to drink enough water making it harder for us to focus on the job or even perform physical activities at the gym. Here are a few tips on how to get more for your body:

1. Set a timer on your phone or watch as a reminder to take a few sips every 15
minutes. There are also various apps that you can get on your smartphone that help remind you.
2. Drink out of a clear bottle so you can see how much you’ve consumed.
3. Grab a jug and make 8 marks, one for each cup of the day. Use a rubber band to move down the bottle as you drink each cup throughout the day.
4. Keep your water bottle with you at all times. Sometimes just keeping it in sight helps remind you and if you get stuck in a work meeting, you’ll have it with you!
5. Choose a colorful water bottle. Sometimes it can be fun to buy a new water bottle that fits your style. There are many brands that offer all kinds of colors and designs and the best part, you can decorate them with stickers from places you travel!

Stay safe this summer and keep your body hydrated, you will notice a huge difference in your overall health and well-being. Create an easy to follow schedule to remind you and start making those good habits!

Tips for Success: Competition Prep

Getting ready for your first CrossFit competition? Keep reading for a few quick tips to make the most of your day!

REST – listen to your body leading up to competition day. As someone who trains everyday, I prefer to get in a light workout the day before and use it as an opportunity to get the blood flowing. Other people need a full day of rest before competing. If you plan on taking the day off, go for a brisk walk and get in some quality time stretching and mobilizing.

SLEEP – focus on getting a few good nights of sleep leading up to the event. Allow your body to get the rest it needs to perform at it’s potential!

HYDRATE – dehydration can play a HUGE factor in performance. Focus on 60-80oz of water in the days leading up to the event. On competition day, it’s easy to forget to hydrate. Make sure you are drinking water throughout the day since you will be losing a lot of fluid through sweat.

PACK A BAG – bring extra clothes, pack all of your gear (jump rope, grips, knee sleeves, Oly shoes, etc.). When packing your gear, remember that competition day is not the day to try new equipment!

HAVE A PLAN – if the workouts have been released in advance, practice the movements! If you’re nervous about some of the workouts, try a few reps of the movements you’re worried about. Visualize your workout. Think about how you are going to attack each workout and have a strategy to set yourself up for success. Stick to your plan and don’t worry about what everyone else is doing.

COMMUNICATE – talk to your judge before the workout. Make sure you know the movement standards. Don’t argue with your judge if you get a ‘no rep.’ Adjust your movement to meet the standards and move on.

CHALLENGE YOURSELF – push yourself. Work hard. Create new limits for yourself. Be proud of your effort.

WARM-UP – spend at least 15:00-20:00 getting warmed up for each workout. Stretch and mobilize for a few minutes, get your heart rate up for a few minutes, and practice some reps of what’s coming up.

RECOVER – get in 5:00-10:00 of active recovery after each workout (easy bike, row, walk, etc.). Allow your heart rate to come back down gradually and get some blood flow to your muscles.

EAT RIGHT – pre-workout nutrition is unique for everyone. You want to eat the right amount of food to fuel your workout but not so much that it slows you down. Low-glycemic carbohydrates and high quality proteins are the best choices. For carbohydrates, try fresh fruit like applesauce, berries, and oranges. For protein, try 4-6 oz. of chicken breast or a shake with 30g of quality whey protein. Your pre-workout nutrition should contain easily digestible carbs and protein; skip the fat. What one person can tolerate before a workout will be different for another person. Stick to your norms and don’t try out something new for the day of competition.

HAVE FUN – enjoy the competitive energy at the event, cheer on your fellow competitors, and be proud of your hard work!

Welcome to B3 Gym, Intern Kaileya!

Welcome Kaileya Humes to the B3 Gym Team! Kaileya is joining us temporarily as she completes her internship through the Applied Physiology and Kinesiology program at the University of Florida.

Here’s a little more about why Kaileya decided to intern with B3 Gym:

“I am currently a 4th year student at the University of Florida majoring in exercise science. I have a passion for physical fitness and overall personal health. I like challenging myself and trying new things, so I believe that this summer will be very fun and interesting! I’m super excited to be working at B3 these next few weeks and I’m looking forward to becoming a part of this amazing CrossFit family.

As I started to approach my last semester at UF, I needed to find an internship. A lot of students usually just pick the first one they see on the list of approved internships, just so they can get it over with, but I wanted to choose an internship where I could actually learn something.

Many places may be hesitant to bring on students to be a part of their business because they may feel like we are incapable of completing the tasks that are important or helpful to the business, so they just have us do busy work for 40 hours a week, and that is not how I wanted to spend my last semester at UF.

After reading through multiple intern descriptions for a lot of internships in Gainesville, I decided to reach out to B3 Gym. They interested me the most because it didn’t seem like I would be sitting behind a desk or standing off in the shadows for the entirety of my internship. After reaching out and meeting my supervisor, I immediately knew that this internship would be very rewarding. After starting my internship and coming in for 2 weeks, I’m glad that I picked this business to intern for because everyone is super nice and I’m very active in what I’m doing here. I look forward to what is to come throughout my internship, but I am very pleased with my progress thus far.”

Welcome to B3 Gym, Kaileya!

Lost your motivation? Don’t be discouraged. Shift your focus.

You are not alone!

No matter who it is, at some point, everyone gets a case of the “I don’t want to’s.”

Living life can be mentally and physically exhausting especially with all the things we SHOULD be doing.

For instance, we should brush our teeth for 2 minutes, stretch for 10 minutes, workout for 60 minutes, change our sheets weekly, meal prep, make to-do lists, complete the to-do lists, work for 8+ hours per day, etc.

You get the point.

With how demanding things have become, our lives have turned into filling every second with doing something, and that gets exhausting. So, what can happen? You come down with a bad case of exhaustion.

When you come down with mental and physical exhaustion, you tend to neglect things. In some severe cases, you neglect a lot of things. So what do you do in this situation? My tip is to embrace it, but don’t let it get out of control. You feel this way for a reason, which means your brain or body (or both) probably needs a break, so give it one.

Cancel your appointments, don’t do anything you are dreading to do, learn to let the little things go, and use this time to harness some self-care or family time.

Notice how I said let the little things go?

If you take this time to let everything go, it could become a problem and potentially ruin all the hard work you have put forth thus far.

Something to think about doing before exhaustion creeps up on you is make a list of things you value most – Family, Health, Career, etc. Then, list the things you HAVE to do to maintain them: be on time for work, eat healthy, workout X times a week, have family dinner every night, etc. This will prepare you to be ready to tackle the big things and let all others go when needed.

As far as nutrition goes, make sure you are utilizing these simple tricks to avoid getting too far off track:
1. Batch cook and freeze extras
2. Buy steam fresh bags and have them on hand
3. Learn the Plate Method and how to stick to it in every scenario (this is what a nutrition coach can help with)
4. Ask your nutrition coach for some healthy grab and go options in your area
5. Choose a balanced meal prep option your nutrition coach has approved of– here at B3 Gym we are partnered with Eat the 80
6. Always keep healthy snacks on hand– in good times and in bad
7. Most importantly, make sure your mind is focused on whole foods not processed. If you don’t know the difference, schedule an appointment with your nutrition coach and ask them to explain it.

It is necessary to slow down sometimes and recognize how your body feels. Identify what is important, and from there, scale back. Your body and mind will thank you.


Coach Amanda

Pre-Workout Nutrition Tips

What should I eat before my Open Workout??

Many people have diligent post-workout recovery routines including consuming protein shakes, supplements, and other key nutrients. However, very few individuals give much thought to their pre-workout nutrition. What you consume for fuel before you exercise should include more than just a stimulant based energy drink. It should contain the right types of fuel for your body and mind to meet the demands of the days activity and workout ahead. A great pre-workout nutrition routine will not only help your days performance but can help improve your daily energy levels, build lean muscle mass, and shed unwanted fat. It is essential for taking your performance to the next level.

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

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

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

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

If you still have questions about nutrition or how to eat before your Open workouts, email me at 

Progress is NOT a straight line!



There are two common misconceptions about losing weight and eating healthy in the long term that can be mentally challenging to overcome.

  1. It is only hard at the beginning
  2. Progress is a straight line

We usually focus on the beginning of the healthy eating process. You start with action steps, slowly learn how to eat the right balance of foods, and adopt healthy habits that help you reach your goals. Those first few months feel like they are the hardest.

However, there can be just as many challenges 1, 5 or 10 years in, and it is important to recognize that in order to be successful in the long term.

For example, one summer, you may have a string of weddings. The following winter, you may have several work and family trips. These interruptions to your routine, even if you have been doing it for two years, can feel like setbacks.

During these times, it is important to take a step back, remember that it is only a small chunk of time in your long-term progress, and make new steps for yourself that help you during this time. Just because you have been doing it for 5 years doesn’t mean that new action steps are not needed.

Here is where number 2, progress is not a straight line, comes into play. You build these healthy habits, but sometimes you fall off. Maybe that month, your body fat went up a little bit.

That is ok!

It is important to move on and not focus on the setback. Focusing on it will cause more stress to your body. Instead, find your accountability buddy, talk to your nutrition coach, and ask for help. If you are 2 or 5 years in, you may need new goals and steps to keep you motivated.

Eating healthy and building those habits is a life-long process. Don’t let a speed bump in your line of progress make you forget about how far you have come.


Coach Amanda

Fish Oil

What is Fish Oil?

Fish oil is exactly what its name implies– oil from fish. It’s rich in two specific groups of omega-3 fatty acids known as:

  1. Docosahexaenoic acid (DHA)
  2. Eicosapentaenoic acid (EPA)

Omega-3s are very important for overall health. Function and benefits include:

  • Cardiovascular function
  • Nervous system function and brain development
  • Immune health
  • Hormone regulation
  • Joint support
  • Reducing inflammation within the body = less aches & pains from sport
  • Research shows that LOW DHA consumption (and blood levels) is associated with memory loss, difficulty concentrating, Alzheimer’s disease and other mood problems.
  • Essential fats have an integral role in promoting cell health
  • Cells require these good fats for repair and regeneration
  • Can increase metabolism by increasing levels of enzymes that boost calorie-burning ability

What you should know: We can’t make omega-3 and omega-6 fatty acids in our bodies, so we need to get them from our food.

Omega-3 to omega-6 ratio: It’s easy for us to get omega-6 fatty acids. These are found in vegetable oils and factory-raised animals (which are fed a lot of corn and soy) will usually have a lot of omega-6 too. But it’s hard for people in Western countries to get omega-3 fats from our food. We eat more processed foods and less wild game and plants than our ancestors did. We rely heavily now on omega-6 vegetable oils.

Our ancestors had a fat intake ratio of about 1:1 omega-3 to omega-6 fatty acids. Now, it’s closer to 1:20. The ratio matters more than the absolute amount consumed of either fat.

To work towards a more balanced ratio of omega-3 to omega-6 fatty acids, start by cutting out vegetable oils and switch to olive and avocado oils. Then take a look at the amount of processed foods you take in and slowly start to decrease that intake. Start to include more omega-3 rich foods into your day such as olive oil, walnuts, salmon, pasture-raised eggs, chia & flax seeds. Once you have started making these nutritional changes, add your fish oil supplement.

What should you look for in a fish oil: In a good fish oil you should look for a high ratio of EPA/DHA.. Some companies promote “2000mg of Omega 3” but a quick look at the bottle shows a low ratio of both EPA/DHA. The fish source should be from short-lived and wild caught fish like anchovies, sardines, and mackerel. Small fish are lower on the food chain and less likely to accumulate environmental toxins.

On Wednesday January 30th,  will be sampling Paleoethics Aqua Omega Fish Oil during all classes that day. If you’ve never tried it before or are looking for a clean Fish Oil supplement, this is the one to try.

From Paleoethics website:  “AquaOmega high potency fish oil is the finest, most concentrated triglyceride fish oil available on the global market. We use Omega-3 fatty acids sourced certifiably and exclusively from anchovies in the South Pacific. The strategic location of our processing plant, which is located directly within the fishing grounds, ensures that all fish are fresh and processed within a few hours of being caught. This, combined with our patented extraction and molecular distillation process, ensures that we deliver the freshest, cleanest, most concentrated, and purest-tasting oils.”


Post-Workout Nutrition

What you consume before, during, and especially after your workout is important. By consuming particular nutrients after your workouts (aka post-workout nutrition), you improve your body composition, performance, and overall recovery.

Generally, post-workout nutrition has three specific purposes:

  • Replenish glycogen
  • Decrease protein breakdown
  • Increase protein synthesis

In other words, athletes want to:

  • replenish their energy stores
  • increase muscle size and/or muscle quality
  • repair any damage caused by the workout

In doing so, they want to increase performance, improve their appearance, and enable their bodies to remain injury-free.

Benefits of good post-workout nutrition include:

  • Improved recovery
  • Less muscle soreness
  • Increased ability to build muscle
  • Improved immune function
  • Improved bone mass
  • Improved ability to utilize body fat

These benefits seem to work for everyone, regardless of gender or age.

When we work out intensely, we damage tissues at the microlevel, and we use fuel. This is what ultimately makes us stronger, leaner, fitter, and more muscular, but in the short term it requires repair.

Some refer to this post-workout phenomenon as “the window of opportunity”. During this window, your muscles are primed to accept nutrients that can stimulate muscle repair, muscle growth, and muscle strength. This window opens immediately after your workout and starts to close pretty quickly. Research suggests that while protein synthesis persists for at least 48 hours after exercise, it’s most important to get post-workout nutrition immediately.

If you feed your body properly while this window is open, you’ll get the benefits. If you don’t provide adequate post exercise nutrition fast enough — even if you delay by only a couple of hours — you decrease muscle glycogen storage and protein synthesis. As soon as you drop that last dumbbell, you should be consuming some post-workout nutrition.

Good post-workout nutrition requires two things:

  • Protein to aid in protein synthesis
  • Carbohydrates to help replace muscle glycogen (and to enhance the role of insulin in transporting nutrients into cells)

You could certainly eat a whole food meal that meets these requirements after exercise.

However, whole food meals aren’t always practical.

  • Some people aren’t hungry immediately after exercise.
  • Whole food digests slowly, and we want nutrients to be available quickly.
  • A whole food meal that requires refrigeration might be less practical.

On the other hand, consuming a liquid form of nutrition that contains rapidly digesting carbohydrates and proteins:

  • might accelerate recovery by utilizing insulin for nutrient transport into cells;
  • can result in rapid digestion and absorption; and
  • is often better tolerated during and after workouts.


  • Ideal window: 30 minutes after workout for post-workout protein + carbs
  • Liquids over solid food is recommended – more easily digestible
  • Protein and carbs ideal and lower fat as fat slows down digestion
  • Have a whole food meal within an hour or two of workout


  • Whey protein is the gold standard for building lean muscle mass
  • Ascent is HSN Approved 
  • It’s a very clean whey protein, minimal ingredients and it’s tested by informed choice
  • We now carry Ascent along with a variety of other proteins in our Retail store


Happy Gains #fitfam!