Nutrition Talk: Sugar + Sweets

The average American consumes over 500 calories of sugar in a day. That’s about 36 teaspoons!

Overconsumption of sugar is directly related to chronic disease such as diabetes, hypertension, and even cancer!

In this nutrition talk, we’ll discuss the effects of sugar on our health, where sugar is hiding in our daily nutrition, and introduce 3 tips to stay more mindful with our sugar consumption.

 

Athlete of the MonthJune

Christy Horsburgh

Christy joined B3 Gym in early 2018 and has been one of our most consistent members!

When she first started at the gym, she was very new to this style of training. We started with some personal training sessions and our customized nutrition coaching program, which was the perfect combination to start her off on the right path to building a healthy lifestyle.

Over the past 4 years, Christy has been an ideal client, following the guidance from our coaching team and putting in the work to create sustainable and lifelong changes with her nutrition and fitness habits.

Christy is a great example of how our customized nutrition coaching program focuses on a holistic approach. Not only is she dialed in during the week, but she’s been able to develop consistency with her eating habits over the weekends. She prioritizes her meal prepping routine to set herself up for success during a busy work week. After 4 years of customized nutrition coaching, she’s become so in-tune with her nutrition needs, she can recognize her hunger and fullness cues and adjust as needed.

Aside from nutrition, we’ve also focused on managing stress and prioritizing sleep. Christy uses her workouts at the gym as a fun way to get some energy out and shake off the day. Improving her nighttime routine has also helped her increase the quality and quantity of her sleep.

“I feel good! Less stressed, more relaxed, dialed in!”

We absolutely love having Christy at B3 Gym! Her positive energy brings tons of smiles and laughs to our afternoon classes!

 

Nutrition Talk: Prioritizing Your Mental Health

Mental health includes our emotional, psychological, and social well-being.

 

In this talk, we’ll discuss 3 tips to help you start prioritizing your mental health to start feeling your best and achieving your goals.

 

Confessions of a Gym Owner

Five years ago, I packed up my life, moved halfway across the country, and started the next chapter of life.

My time in Oklahoma City was a time of growth. It’s where I found CrossFit and developed my love for functional fitness. It’s where I continued my path to higher education and got my Masters. It’s where I had an amazing opportunity to find my passion for coaching and helping others. It’s where I experienced how a fitness community can change your life.

Making the decision to leave was not an easy one. I loved everything about OKC. I loved the city itself, my friends, my experiences, but most of all I loved my gym.

I knew I was ready for a change and a new challenge. On my flight to Gainesville to interview at a new gym, I told myself I wouldn’t even think about accepting the position if I didn’t absolutely love the people there.

As soon as I walked in the door, I knew I was in trouble.

Have you ever walked into a room and immediately felt like you belonged? Like you didn’t have to put on a show to impress anyone? Like you didn’t have to hide certain parts of yourself for fear of being judged?

Walking into B3 Gym that day felt like home. I was greeted so warmly by everyone I met. People genuinely wanted to get to know more about me and were so open in sharing more about themselves. The energy in the gym was so welcoming and supportive.

Every CrossFit gym is owner-operated, meaning each gym owner can run their facility in a way that fits their style. That means that every CrossFit gym will have a different vibe, a different energy.

That also means that each community of people will be different. Humans are social creatures. Even self-proclaimed introverts, like myself, need to be around other people.

For me, this community keeps me motivated and encourages me to be a better human. We all have ups and downs on our journeys. We all have days when we just don’t feel like working out. Some days just making it to the gym is the hardest part.

Having a coach in your corner can give you the boost you need to try a little harder and do more than you thought you could. Having supportive gym friends can make sure you get your butt to the gym and leave in a better mood.

For me, it’s all about the community and I couldn’t be more thankful for my B3 Gym FitFam!

 

Stay Healthy,

Coach Karen

Nutrition Talk: Navigating Your Night Out

Studies have found that most people’s nutrition is significantly different over the weekends (when we tend to go out more) vs. weekdays (when we are more likely to stay in).
In this talk, we’ll discuss how to navigate your night out, whether you’re heading to an event, sitting down at a restaurant, grabbing fast food, and more!

YOU are not a commodity!

Group fitness has turned into a commodity. People have figured out that high-intensity exercise and eating real food leads to great results.

Big gym franchises have popped up everywhere to cash in on that simple prescription. They charge rates lower than ours, have a fancier space and even have more classes on the schedule. They have giant marketing budgets, great branding, and huge classes with very little overhead costs.

So why am I not worried about them?

Because at B3 Gym, we sell individualized coaching, accountability, and results, not just group fitness.

YOU are not a commodity.

Those big gym franchises don’t need or care to know about your fitness background, what’s going on in your life outside of the gym or if the workout they’re doing that day is a good fit for your goals. They just need to know if you’ve paid your membership fee.

Conversely, at B3 Gym we customize your workouts and nutrition help to get you the results you want. Our program offers the solution to your particular set of circumstances.

Ideally, we would see you every day for one-on-one workouts and nutrition prescriptions, but unfortunately, most people don’t have the time or money to make that a reality. So instead, we have you workout with people who have similar goals. This allows us to provide guidance to a small group of people simultaneously, spreading the cost among the group.

We train individuals, and while they may work out together, their overall wellness prescriptions are different.

Fitness isn’t just about sweating. The truth is that most of us know what we’re supposed to be doing but don’t have anyone holding us accountable.

Spend five minutes on Google and you can find 1,000 different workouts and 50 diet plans, all for free. You can get a great workout anywhere. You can start a diet program any day.

But action is a different thing altogether. You might know what you’re supposed to do, but who is there to help you take action. There will always be some excuse getting in your way, some obstacle to overcome.

We all want to achieve something now that will make our future selves better. That means taking action when we don’t feel like it or when it doesn’t feel like the perfect time.

That’s where coaches that know and care about you come into the picture. We’re here to remind you of your future self. We’re here to keep you on course when the seas get rough. We’re here to hold you accountable. We’re here to notice when you’re not at the gym and send a quick text to check in on you.

We are in the relationship business, not the fitness business.

Coming up with an individualized plan, helping you implement that plan and holding you accountable to it when things get tough all require one thing: a trusting relationship.

When you have a tough day, we’re here to remind you that we care about you and your success. We’re here to tell you when you’ve done a great job and when you can do better. We have your best interests in mind and we don’t want you to waste time or money.

So the question you need to ask yourself is: do you want to sweat or do you want a coach?

If you’re ready for a coach to help you on your health and wellness journey, click the link below to book a free intro.

https://calendly.com/b3gym/intro

 

Inspiration provided by Amanda Chace at crossfittorque.com.

Nutrition Talk: Sleep for Success

Insufficient sleep has been linked to an increased risk of diseases including type 2 diabetes, cardiovascular disease, obesity, and depression. In this talk, we are going to discuss the importance of sleep and 4 great tips to help you Sleep for Success!

 

Confessions of a Gym Owner

Two years.

Two years ago today I signed the paperwork to officially take over as owner of B3 Gym.

Little did I know that two weeks after purchasing the gym, we’d be forced to close our doors as a global pandemic rocked the world.

To say that the last two years have been tough is definitely an understatement.

While my nutrition and fitness have stayed consistent through it all, stress has wreaked havoc on my body and my mental health. My performance in the gym has suffered. I’m feeling way more aches and pains than I’ve ever experienced. I’ve gained weight. My confidence and self-esteem have taken a hit. My body doesn’t look how I want it to, and it isn’t able to perform at a level I’m used to.

Some days the stress is overwhelming, debilitating even. Some days, I’m paralyzed by the uncertainty of it all. So many gyms and fitness studios have been forced to close their doors over the past two years and the unfortunate reality is that the industry is still struggling.

The worst part about navigating this whole experience is the feeling of being completely alone.

I am the sole owner of my business, and I am also single. I don’t have a business partner or life partner to rely on to provide me with support. I don’t have someone there to pick me up when I’m feeling down or provide thoughtful business advice to help grow my gym.

I talk about the importance of finding a strong support system with my nutrition clients all the time. I finally realized that I should follow my own damn advice.

I started seeing a therapist once a month to work on my mental health. We focus so much on physical health, but mental health is just as important. I’m thankful to have a sounding board to help me work through my feelings of doubt and my fear of failure. I’ve become so much stronger mentally and so much more self-aware.

I’ve joined local networking groups to connect with other small business owners. Knowing that I’m not alone in this struggle has been extremely comforting.

My relationship with my parents has never been stronger. I’m so thankful for all of their support and encouragement.

I’ve been working my whole life to find my purpose. Everything I’ve done has led me to this point. The farther I get on this journey called life, the more I realize that I am called to help people. Helping people realize how strong they are, not only physically but also mentally. Helping people improve their fitness, but also get healthier and live the life they’ve always wanted. Helping people develop confidence, improve self-esteem, and truly love themselves.

Officially becoming a gym owner was one of the happiest days of my life. And while the past two years have been challenging, I’ve never been more thankful to have so many amazing people in my life. I am so thankful for all of my amazing gym members, past and present, and I’m thankful for the opportunity to change so many lives. You all will never know how much you’ve changed mine.

 

Stay Healthy,

Coach Karen

Nutrition Talk: Fueling for Performance

Learn how to get the most out of your performance with the right nutrition! We’ll dive into details on how to eat the day before a big workout, eating around your workouts, and how to use food to maximize your recovery.

 

Confessions of a Gym Owner

While the past two years have been a challenge for most of us, the pandemic provided a much-needed opportunity for people to slow down and take a deeper look at their lives.

The pandemic also led to an abundance of life coaches and coaching programs promising to help guide people through this challenging time and work through some big life changes.

When a friend mentioned an upcoming retreat a few weeks ago, I was on the fence as to whether I would benefit from something like this. After months of being bombarded on social media with advertisements for coaching programs and life coaches, I was really turned off to the idea of this type of thing.

I knew the people organizing the event, so I shifted my mindset and decided to embrace the experience and be present in the moment. The retreat I attended was designed to encourage and inspire participants to create a vision and find the courage to step into the work that brings joy and fulfillment.

A common theme that came up for our group is the feeling that we’ve dedicated so much of our lives to our careers and families that we’ve lost touch with ourselves along the way.

I spent some time in the corporate world. I had the big cushy job with all the perks and the benefits and the salary. While it seemed like the perfect job from the outside, that was one of the unhappiest times of my life.

I decided to quit my corporate job and took a part-time position coaching kids. I went back to school for my Masters. I started taking better care of myself. I started connecting more with friends. I started doing things that brought me joy. I stared feeling happier and more fulfilled. And it was scary as hell! It was terrifying to leap into the unknown!

I’ve always felt a pull towards coaching. My degree put me on a path towards coaching in a college setting. My dream was to coach strength and conditioning for college athletes. I knew how much my own performance improved with a high-quality strength program and I wanted to share that with others.

My plan didn’t pan out as I’d hoped, and my path shifted towards coaching CrossFit athletes. I wanted to help CrossFitters improve their performance in competitions.

In the past few years, my path has shifted yet again, and I’m now focused on helping people improve their health through fitness and nutrition.

While it’s thrilling to coach someone to lift a weight that they never thought they’d be able to or nail a new movement, I get so much more excited when a client tells me about their doctor’s check-up, when they tell me their blood pressure when down and they’re finally able to get off their meds, when they feel better than they did in their 20’s.

It’s so much more rewarding when my client tells me that they were finally able to keep up with their grandkids, or when they were able to hike the Appalachian Trail with a pack that weighs as much as the weight they’ve lost.

While the path hasn’t always been clear, the calling to help others improve their lives has always been there. Yes, I’ve felt lost at points along the way. Yes, I was led in many different directions. At times, I felt like an imposter, pretending to fit the role because that’s what I thought I needed to do.

This weekend helped reaffirm that I’m on the right path, that I’m in a space where I’m able to lead with authenticity and feel a genuine love for what I do.

It’s not easy to do the work and it won’t happen overnight. It’s scary to take the first step, not knowing if it will pan out or if you will fail. The answers won’t always be clear and sometimes you’ll get it wrong.

The more that I can check in with myself and really listen to what fulfills me, the more clarity I get on where I’m going, how to get there and who I can help along the way.

Are you just a passenger on your journey or are you leading the way?

-Coach Karen