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.

5 Tips to Avoid the Quarantine 15


Do you remember the “Freshman 15”? This expression refers to the average weight gain during freshman year at college. The weight gain is commonly caused by unhealthy food choices, not exercising regularly, late night eating and excessive junk food and alcohol consumption. Let’s not let these unhealthy habits make a comeback while practicing social distancing and staying home.

Here are 5 tips to avoid the “Quarantine 15”:

  1. Create a Schedule and Get Into a New Routine
    This includes when you are eating or exercising. Creating a schedule for your daily tasks and activities that you’re able to stick to will help you to form healthy habits. Make a list to help structure your day. Be specific where you need to be. For example, you might want to write out a schedule for your meals and snacks to help stay on track.
  2. Commit to Make Exercise a Priority
    Log your workouts and find an accountability partner to help you stay on track. Setting a goal is key to keeping your exercise routine on track. Utilize a fitness app to log and track your workouts. Having an accountability partner increases your probability of achieving a goal by 65%. Thus the likelihood of getting new habits to stick dramatically increases when you set a time to report back to someone on your progress.
  3. Sleep 8 Hours Per Night
    Adequate sleep is vital to immune healthy, weight loss and hunger management. 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.
  4. Eat Meat, Veggies, Nuts & Seeds, Some Fruit, Little Starch and No Sugar
    Eat real food and load up your plate with veggies first. Utilizing the Plate Method is one of the easiest and most effective methods for improving your diet by eating a balanced meal of high-quality whole foods. Eat ½ of your plate of non-starchy veggies first, then eat ¼ of your plate protein, and lastly eat ¼ plate of starch. If you are still hungry go back for more non-starchy veggies.
  5. Stay Hydrated
    Don’t drink your calories, eat them – stick with water! Drinking sufficient water assists the digestive system eliminate fats from the body more efficiently. Staying adequately hydrated also decreases appetite. In fact, it is common to mistake thirst for hunger, so if you feel like snacking, try drinking a glass of water first.

 

Need help creating some healthy habits for your new routine? Send us an email at info@b3gym.com to schedule a time to meet virtually with a coach!

What’s your story?


Most of us have an area in our lives that we wish was going better for us. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of summer… in 2012.

And because you’re wearing this very uncomfortable skin that’s not quite your size, I am happy to tell you that you are exactly where you chose to be today.

I can already hear the objections rising up so let me explain why.

I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.

At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.

And life goes on.

And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.

Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.

You might think it’s too late (it’s not).

You might want to try, but feel that you strayed too far (you haven’t).

You have to remember that you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.

It’s time for a new story. So what are you going to do next?

The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.

Schedule a free fitness and nutrition intro tour with me and share your story. Let me help you write a new one and change your life today! Email me at karen@b3gym.com.

Barbells for Boobs 2019


WHAT IS BARBELLS FOR BOOBS?

Barbells for Boobs is a nonprofit breast cancer organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. BFB believes that everyone has a right to know if they are living with breast cancer.

 

Saturday, November 23rd at 9:00am “Helen Meets Grace”

This is a partner workout, with same sex or co-ed teams (co-ed teams are given one barbell and one KB per team), Scaled and Rx divisions. The score is the total time to complete both workouts.

WOD:
Helen = 3 rounds of 400m run, 21 KBS (55/35), 12 pull-ups
AND
Grace = 30 clean and jerks (135/95)
*Scaled: KBS 35/25, jumping pull-up or ring rows, C&J 95/65
*Both partners run, split reps however

There will be raffle drawings for prizes, a food truck, and donations to make our B3 Gym Coaching Team do ALL the burpees! Wear pink the day of the event to show your support!

Registration with event t-shirts included is $60 per team if registered by 11/8. General registration is $40 per team without an event t-shirt and the deadline to register is 11/21.

REGISTER HERE

WHAT DO THE FUNDS RAISED GO TO?

The Right to Know program provides resources, access, empowerment and funding for the early detection of breast cancer regardless of one’s age, gender, income or insurance status.

The Resources After Diagnosis program provides connection and support post-diagnosis of breast cancer through relevant resources and partners with a focus on fitness and nutrition as a proactive measure in survivorship.

If you cannot participate, but would still like to donate, visit B3 Gym’s Barbells for Boobs fundraising page:

https://fundraise.barbellsforboobs.org/team/b3-gym

Check out our Facebook event HERE.

Please contact Coach Karen at karen@b3gym.com for inquiries regarding this event and how you can help!

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!