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!

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.

Best,

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 amanda@b3gym.com 

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.

Best,

Coach Amanda