28-Day Nutrition Challenge

If we’ve learned anything recently, it’s the importance of health and wellness.

A consistent exercise program is a huge piece of the puzzle, but we can’t emphasize how important nutrition is in reaching your goals and improving your health. Let us help guide you on your journey with our 28-Day Nutrition Challenge!

At B3 Gym, we believe something as fundamental as nutrition shouldn’t be complicated, which is why we’re gearing up to launch this challenge starting on January 24th.

This challenge is designed to bring our community together through practical nutrition and lifestyle habits. This is not about following any strict food rules or a specific diet. Instead, we’ll be making progress through daily actions, educational lessons, video sessions, weekly challenges, and much more. Each week will have a new theme and will build upon the previous week.

We guide you through how to make small changes that are sustainable before transitioning you into ongoing coaching where you can meet your long-term goals.

Registration for the challenge is $129 and includes:

-Individual initial and final meetings with a nutrition coach

-Sample meal plan & recipes

-Weekly nutrition, stress management, and kitchen tips, and recipes videos

-Exclusive access to the Healthy Steps Nutrition App

-Support to help you find easy action steps to kickstart new habits

-Constant contact with a nutrition coach

-Accountability with a coach and group support to help you stay on track

-Access to ongoing individual nutrition coaching following the challenge ($79/mo)

Each week will have a smaller challenge with prizes donated by Curia Coffee, Eat the 80, and Suda’s FitFoot.

Register >>HERE<<.

The challenge starts on 1/24. We’ll be hosting a virtual kickoff seminar on 1/22. Initial challenge meetings will be scheduled for 1/19-1/22.

Questions? Send us an email! info@b3gym.com

Stay healthy!

Nutrition Talk: New Year, New You

We make resolutions every year in hopes of becoming a better version of ourselves only to completely fall off track a few weeks later. 80% of New Year’s Resolutions fail by February! Learn 3 tips to help you actually achieve your resolutions this year!

Nutrition Talk: Food, Mood & Stress Management

Have you ever considered how your food may be affecting your mood? What about how your unmanaged stress is holding you back from reaching your goals? Learn how food, mood, & stress management might be preventing you from reaching your goals and what to do about it.

Confessions of a Gym Owner

Two years ago, I lost myself in an unhealthy relationship. When you’re in it, you don’t realize how bad it is, but then one day, it just hits you.
I looked in the mirror one morning and I didn’t recognize the person staring back at me.
I was sad, weak, self-conscious, anxious, on the verge of crying all the time. That confident, strong, independent woman I knew so well was nowhere to be found.
Many of us will feel lost at times throughout our lives. We give so much of ourselves to our partners, our families, our friends, our careers. At the end of the day, there’s nothing left for us. We are no longer a priority in our own lives.
Once I realized how lost I was, I shifted my focus back to me and I found myself again through fitness.
There’s something so powerful about connecting to your body. Focusing on your movement, your breathing, your sweat, your muscles burning. It allows you to block out all of the other bullshit stealing your attention all day.
That time is yours to focus back on you.
Sometimes you feel like a badass: strong, confident, capable. Other times, you feel a release of pent up emotions that have been bubbling on the edge for so long. Exercise is an amazing healthy way to work through stress and focus back on yourself.
Finishing a tough workout leaves me with a sense of accomplishment. Regardless of anything else that happens over the course of the day, I committed this time to me. This is my self-care.
When hard things happen in life, you can feel defeated, blame others and resort to unhealthy habits to cope or you can take action.
While B3 Gym is a place for fitness and nutrition, it’s also a space for growth on so many deeper levels. Yes, I want my members to improve their fitness and take control of their health with quality nutrition, but I also want them to feel confident and capable. I want them to feel strong, both physically and mentally. I want them to create meaningful and supportive relationships with other members and our coaching team. I want them to realize their potential. I want them to find themselves again through fitness.
Stay Healthy,
Coach Karen

Don’t Wait For January

Are you waiting until January to take control of your health and get started with a fitness and nutrition program?

 

Don’t use a New Year’s Resolution as an excuse to coast through the rest of this year!

 

November is already halfway over, which means talk of New Year’s Resolutions has officially begun.

 

What are you planning to commit to in the new year? Will it be something nutrition related? Will it be fitness focused?

 

Regardless of what you choose to focus on, here’s a thought. Why wait? Why not get started today? Not tomorrow — today.

 

January isn’t some magical time where everything will fall into place. There’s nothing special about January 1st. It’s just a date. No matter your goal, you have the opportunity to get a head start. Let everyone else waste the rest of 2021. Take advantage of this time.

 

Reflect on 2021 and write down a few things that you’ve accomplished this year. Then, take some time to think about and write down what you want to accomplish in 2022.

 

With six weeks left of this year, this is the perfect time to check in on where you’re at right now and where you want to go from here.

 

Stop using January as an excuse. Get started today.

 

Stay healthy!

Nutrition Talk: Navigating a Healthy Holiday

‘Tis the season for family, festivity, and food – lots of food. Temptations are everywhere, and parties and travel disrupt our daily routines. What’s more? It goes on for weeks!
So how do you stay on track when everyone around you seems to be splurging?
In this seminar, you’ll walk away with 5 simple tips to help you stay on track this holiday season.

Nutrition Talk: Reset Your Health in 3 Easy Steps

We only get one body. We need to take care of it by how we fuel it, how often we move, how we recover, and how we shape our mindset.

In this seminar, you’ll walk away with 3 simple steps to help you reset and re-shift your mindset to create a healthy lifestyle.

 

Navigating Social Events

At B3 Gym, we believe something as fundamental as nutrition shouldn’t be complicated! We want you to have all the tools in your toolbox needed to enjoy your life while still reaching your long-term health and wellness goals! A great strategy for helping you on your journey is learning how to navigate parties, tailgates, and BBQs.

 

Studies have found that most people’s nutrition is significantly different over the weekends versus their weekdays. With longer days, free hours to get together with friends and families, weddings, and other fun social activities, we need to find ways to enjoy our time mindfully while still staying on track with our goals!

 

Whenever a client tells me they have a BBQ or some event they are heading to, we always talk about how to strategize that day to set them up for success.

 

We know when it comes to social events, we often have less control over our food options. This is why we want to start our day on the right foot. Focusing our breakfast and lunch to aim for lean protein and vegetables with less fat is always a great way to stay balanced and leave a little extra wiggle room to enjoy the night. Remember, we NEVER want to go into this kind of setting starving from avoiding food earlier in the day. A great breakfast idea is an omelette, heavier on the egg whites, packed with our favorite crisp vegetables or a great breakfast bowl with protein, vegetables and whole grains for fiber which keep us regular and fuller.

 

The second strategy for weddings, parties, and BBQ’s is for buffet-style occasions. When it comes to buffets, all the same ideas are in focus in regard to the plate method, but we want to ensure we make our plate and move away from the food source. Not making a plate and picking off the appetizer or dessert table can lead to mindless overconsumption. Simply put, when the food is within reach, you are more likely to consume it.

 

The last strategy for parties focuses on alcohol! We want to stick with simple drinks that are not loaded with sugar, such as clear liquors paired with low sugar mixers like soda water, light beers, wine and champagne. In addition to choosing better drink options, remember to keep a 1 to 1 ratio with water. This will slow down the alcohol consumption while minimizing its dehydration effects on the body!

 

Remember, we want you to feel confident in making the best decisions for your health and wellness goals while still enjoying the best parts of life. Stick to these tips and you’ll have no issues navigating your social events!

Member Testimonial: Todd Hutchison

 

Todd joined B3 Gym one year ago this month! While he initially started with our group fitness classes, he eventually went all in and signed up for our nutrition coaching program a few months later.

Here’s what Todd has to say about his fitness and nutrition journey:

What were you struggling with before you signed up for our nutrition program? I mainly struggled with consistency. I started and stopped “diets” more times than I can count.  

Why were you interested in getting started?  I just finally got tired of the see-sawing weight changes and was looking for a sustainable lifestyle change.  

What finally motivated you to start?  A realization that my blood pressure was way too high and that my obesity was detrimental to my health.    

How did our nutrition program help solve that problem or how has it helped you on your journey to this point?  The nutrition program helped me narrow my focus and simplify my eating habits. The nutrition program also has been instrumental in helping me to learn how to eat the food that I enjoy in moderation.    

What was or is different about our nutrition program compared to diets you’ve tried in the past?  The main thing that is different is that I eat what I want! I’ve tried every diet there is (Keto, Low-carb, Mediterranean, Atkins, Weight Watchers, etc) and I initially lost some weight on all those diets. But I was never able to sustain the weight loss. Over the long term I found those diets to ultimately be too restrictive and I would fall back into old eating habits. Then because I had lost weight my mind would play tricks on me and tell me it was okay to eat crappy food because I could always start a diet again on Monday to lose it. I dieted all the way up to 254 lbs. 

Take us to the moment when you realized our nutrition program was actually working to solve your problem. What was the change you noticed?  The very first time I took the program’s grocery list to the store I knew this time was going to be different. Having a list of healthy meal options and the grocery list of ingredients to go with it made shopping so much easier. It narrowed my focus and it also saved me money! I only bought items off the grocery list that I liked and that I knew I could make meals out of or have as snacks.    

Tell us what life looks like now that your problem is solved or being solved? Food and dieting no longer control my life. I’m living my life to the fullest. 

How has the accountability and support of nutrition coaching helped you stay on track?  Having a coach that I am accountable to has been instrumental to my success. As a “people pleaser” I want to do well every month and make my coach proud. Knowing that I am accountable to someone else besides just myself is very motivating for me. 

What would you say to someone looking to get started with their own health and wellness journey?  Sign up for nutritional coaching! It will change your life. Also, I would tell them that they don’t have to follow everything in the program perfectly either to have success. Don’t beat yourself up if  you’re not perfect.  You don’t have to be perfect for the nutritional program to help you. I don’t always log my food and I certainly don’t eat perfectly all the time. I still enjoy pizza and cold beers sometimes but now because of the nutritional program I am capable of eating those things in moderation and still following my meal plan for the week.

 

If you’re ready to take control of your health and learn more about how we can help, contact us today to schedule a free intro session: https://b3gym.com/get-started/

3 Signs You’re Eating Too Little

At B3 Gym, we partner with Healthy Steps Nutrition, and we believe something as fundamental as nutrition shouldn’t be complicated. There’s so much information out there, it can be really overwhelming to figure out what’s right for you. Our goal is to empower you to make better choices and build better habits around your nutrition. We want to help you build a strong foundation with your nutrition so that you can meet your short- and long-term goals and feel and look the way you deserve.

 

A new client of mine shared with me their frustrating experience with weight loss. They had been battling their weight since their early twenties and they had tried all different kinds of diets including fad diets, restrictive eating, counting calories, shakes, and anything else you can think of. Over the years their weight bounced up and down but overall, they saw insignificant weight loss results. They admitted that they hadn’t been feeling great recently. They’ve been eating less and doing everything they’d been told to do to lose weight, but they’re still not seeing results.

 

This frustration people experience on their weight loss journey happens all the time. Diet culture tells us to eat less to lose weight, often recommending diet plans for less than 1,000 calories per day! So today I want to walk you through a few signs that you might not be eating enough AND share with you the reason why eating less is not always the best path.

 

I’d like to start off by explaining a few basic concepts when it comes to our metabolism to help you understand why so many people struggle to lose weight and keep it off when eating less.

 

We’ve all heard the saying, “calories in calories out.” This is a general rule that if we take in more calories than we expend, we will gain weight. The opposite is also true in that, if we take in less calories than we expend, we will lose weight. So, if this rule is true then why did my client struggle to see results when they were counting calories and eating less? It’s a little more complicated than just that simple equation, so let’s talk about some of the other factors that influence that.

 

Let’s start with some of the factors that may alter your calories in. First is your appetite. As obvious as it may seem, your appetite is affected by hormones. Ghrelin, which is our hunger hormone, is released in the stomach to tell us when we’re hungry. When we drastically decrease our calorie intake, it affects our body’s hormones. Ghrelin will increase which makes us feel hungry all the time! Think about the last time you were feeling really hungry. How hard was it to stick to healthy eating and stay away from fast food or treats?

 

While hormones play a big role in influencing our intake, there are many other factors to consider, including your environment. Studies show that people consume more when eating with friends and family than when alone. In addition, palatability, reward of the foods we are eating, as well as our mindset can influence our intake.

 

Next, let’s go over a few factors that may influence your energy output. First, you have your BMR or basal metabolic rate. This is the estimated number of calories your body burns at rest to continue the basic needs of living. If you were to just lay around all day, this would be the calories burned to keep your body functioning. We also need to consider your daily activity, such as grocery shopping, chasing your kids, or vacuuming the house, as well as intentional physical activity, like running or doing a workout. Lastly, we also need to consider the thermic effect of food or how much energy our body needs to break down or metabolize the foods we consume.

 

So now we know why the calories in calories out statement isn’t as simple as it sounds. Let’s go over the 3 signs that you’re under eating and then we’ll talk about why it might not be helping you reach your goals.

 

Sign #1: you’re constantly hungry.

You start eating less and now all you can think about is the next time you’ll get to eat again. This circles us back to those hormones we briefly discussed. When you eat less, your body signals for an increased release of ghrelin, which makes you feel super hungry. When we feel hungrier, it can lead to increased portion sizes, more frequent snacking, and over-consuming sweets when we finally give into those cravings.

We should be eating an amount where we are feeling satisfied, not too full but also not hungry. While a decrease in calories may initially sound like you’ll always be feeling hungry, choosing more whole food options (which provide more volume in your meals) and balancing your meals and snacks is a great way to combat that. When you eat more nutrient dense foods, like veggies, you can actually eat a ton of food for not a ton of calories.

 

Sign #2: you’re moody. You know what comes with being hungry all the time: that hangry feeling.

Hangry is defined as “bad-tempered or irritable as a result of hunger.” So, you started to eat significantly less food, your body starts protesting by increasing the production of ghrelin, and now you may or may not be starting unnecessary fights with friends and family or you may feel a bit more irritable in general. This mood shift is a classic sign that you aren’t eating the right amount to reach your goals.

 

Sign #3: sleep and stress issues.

Let’s start with sleep! You’ve likely heard a lot about how sleep deprivation has been found to lead to insulin resistance and weight gain, but did you know that under-eating while following strict dietary patterns can also interrupt your quality of sleep? One small study followed 10 young women dieting for 4 weeks. They found these participants had difficulty falling asleep and less overall deep sleep. Another study found that the starvation-level calorie restriction led to a reduction in slow-wave sleep, or deep sleep. This can also alter our stress levels. A large study of more than 2500 Australian teens found that “extreme dieting” was not only associated with decreased sleep quality but also high levels of depression and anxiety which will affect another important hormone in our health and wellness journey.

Let’s talk about cortisol. Cortisol is often called the “stress hormone” because it’s released in response to stress. Most of us have heard a lot about cortisol when it comes to inhibiting weight loss goals. If you’re constantly limiting your intake which leads to increased stress and lack of sleep, your body’s cortisol is likely elevated. Elevated cortisol levels will not only alter our metabolism, but it will also cause water retention which may mask any fat loss occurring.

 

If you’re experiencing mood shifts, constant feelings of hunger, or sleep and stress issues, you might be eating too little. Now let’s talk about why eating less to lose weight isn’t always the answer.

 

What happens when we under eat, and your body doesn’t get the energy it needs? Initially the body will use fat stores for energy and that’s how people begin to lose weight. But over time, the body will adjust to this chronic calorie deficit and metabolism will slow. The body isn’t burning energy as efficiently. Weight loss eventually stops because the metabolism has slowed down. Then it becomes extremely hard to maintain your weight eating anything more than the set number of calories your body has adjusted to. Additionally, it also becomes very, very difficult to lose weight – despite hard efforts at “eating clean” and exercising regularly.

 

After hearing this you may feel like losing weight is a hopeless cause, but that is far from the truth! I encourage you to try thinking about it this way: rather than focusing on the result of weight loss, focus on the journey of building healthy habits with your nutrition. Rather than focusing on eating less calories, focus on eating more whole food options that provide less calories than processed foods. Yes, processed foods are more convenient but those whole foods provide way more vitamins, minerals, phytonutrients, and volume! If you think about a day of eating fast food, one meal can be upwards of 1000 or more calories! If you stick with more whole foods, you could eat multiple meals and snacks for that amount. Who doesn’t want to eat more food?!

 

Rather than getting sucked into fad diets and the seemingly endless cycle of under-eating, find a professional who can help you build a plan and keep you accountable for reaching your goals!

 

Are you looking to break the cycle of eating too little and start building healthy habits for reaching your goals? Here are some simple tips that can help: eat ½ a plate of non-starchy veggies at lunch and dinner, drink at least 60 oz of water each day, get 7 or more hours of sleep every night, and schedule a free intro to chat with me about your health and wellness goals, and learn how we can build a customized plan for you!

 

Stay Healthy!