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!


Avoid the Quick Fix!

At the gym, you will hear us talk about the importance of paying attention to your nutrition. You might even be participating in our January Jumpstart Nutrition Challenge right now and focusing on gaining consistency with eating healthy foods!

Hopefully, you’ve seen this pyramid on our Nutrition Wall depicting the importance of nutrition and that it is the foundation of everything that we do, inside and outside they gym. The quality of your nutrition will greatly determine the quality of your life.

By paying attention to nutrition, addressing behavior change, and focusing on consistently fueling with real foods, we get the best results in the gym. Outside the gym, we gain so much more. By paying attention to nutrition long term, not just during a 4- or 6-week challenge, we have the best chance of achieving a life free of chronic diseases like type 2 diabetes.

Many of us look at nutrition and exercise as a means for losing weight. That’s an awesome goal. When we examine the previous statement where it says “addressing behavior change” …that is the piece that often gets overlooked.

So, let’s talk about this.

Think about past measures you have taken to lose weight. Many of us have tried a quick fix: Enrolled in a super restrictive challenge, or followed a fad diet to lose weight. There are so many methods out there aimed at losing weight quickly. Many versions of juice cleanses, detox diets, challenges that eliminate certain macronutrients, and even things marketed as “magic pills”.

Following the quick fix, what happens next when you want to actually maintain these results? Regardless of the amount of weight you lose on any given quick fix, it is tough to maintain these results unless you have taken the time to truly build mindfulness, develop and adopt healthy habits when it comes to food choices. This is the piece that many people find kind of boring. This is the stuff that takes time.

From the beginning of your journey in 2019, it is important to look at where you want to be 3 months, 6 months, a year from now, and where you want to be beyond that. Where do you see yourself 5-10 years from now? What does age 75 and beyond look like for you? Challenge yourself to avoid putting so much pressure on yourself to lose weight and change body composition quickly. Challenge yourself to think of it this way… When you are 75, you likely will not care, or remember how long it took you hit your weight loss goals. At age 75, you will be empowered by knowing that you took the time to learn habits that are allowing you to be the healthiest and most functional 75 year old in your community.

It is for this reason that we encourage a long term approach with a nutrition coach as an accountability partner. Together, with your nutrition coach, you will avoid the many quick fixes out there. At B3, any “Challenge” that you will be invited to, comes with the offer to continue your nutrition coaching at the end to stay on track with long term goals. With an accountability partner and by taking a more long term approach, you will learn about balance, flexibility and sustainability. Remind yourself that you are not doing this for a quick fix. You are doing this to allow you to live your best life, and to give you the opportunity to be the healthiest version of yourself, for the rest of your life. Using a New Year Nutrition Challenge and/or committing to your health and wellness related New Year’s resolutions, 2019 could be your best year yet!


Coach Amanda


Athlete Spotlight: Jenni Laffey

We age because we stop moving. We don’t stop moving because we age.

Take it from our longtime member Jenni Laffey. Jenni started with B3 Gym and CrossFit back in 2015. At the end of 2014, she was not happy with herself and where her life was at. At the time, she remembers thinking to herself, “You are almost 50 and something has got to change. You CANNOT go into your 50’s like this!” At that time, she was 48, 18 months away from her 50th birthday, and thought to herself that that was plenty of time to make a change in her life. Her friend told her about a Challenge that B3 Gym was having that started in January 2015. That Challenge was the beginning of a lifetime of change and Jenni has not looked back since! In Jenni’s own words:

What brought you to CrossFit in the first place?

In January 2015 a friend of mine told me about this online fitness challenge, The Whole Life Challenge, that her gym (then Body By Boris) was doing and that anyone in the community was welcome to participate. After much thought, I decided to partake. At that time the challenge was 8 weeks long. I was not very happy with things in my life and was SO ready to make life better.  My husband encouraged me to do it and was also willing to participate along with me at home. Two weeks in to the WLC, I was feeling the benefits of an all around healthier lifestyle and was hooked. I took part in every weekend activity the gym offered with the challenge…running clinic, trip to Sun Country, biking the Hawthorne trail and a few bring-a-friend WODs and so on. I loved everyone I met and couldn’t get enough. I took 3rd place that 1st year in the challenge. Once the WLC was over I was worried that that was it and I did not want it to end. Now what?! Well B3 offered a 30 day startup program “The First 30”. That led to the Foundations program and then CrossFit.

What was your first impression? How has that changed?

My first impression of CrossFit was a combination of excitement and nervousness! I did “The First 30” and then 2 months of Foundations at the old small gym. I was very confident and comfortable in there. Then Jason finally had to kick me out of Foundations and in to the CrossFit class. After months of listening and watching the CrossFit members I thought for sure I was going to be an embarrassment and really suck at it. I learned quickly that was not the case.  I knew doing this was going to be a challenge but I was determined and quitting was not an option! Now 3 & 1/2 years later I still love being part of such an amazing community and look forward to every workout amongst great coaches and friends.

What was your first “bright spot” or big accomplishment?

My first bright spot/accomplishment was my first test I took at Body By Boris. BBB used to offer level testing. The test involved doing different CrossFit movements correctly while being assessed. I had never done kettlebell swings before and I was not sure if I could run a sub 10 minute mile. In July 2015, I passed the level 1 test and was so happy about that. A few other bright spots I have to mention would be: 1. Completing my first 5k run (with Zach) on 2/20/2016. We both placed in our age groups. 2. Completing the Gate2Gate 25k on 10/25/16. 3. Completing my first Rx workout, Diane, while training for the 2017 open.


What are you working on now?

Now I am working on being more consistent with nutrition and using the myfitnesspal app to help with this. It really does help to see it all written down on a daily basis. My husband is so into this now also and we help each other stay accountable.

What’s your favorite B3 Gym memory?

Getting pull ups in the 2017 open. I had a whole crowd cheering for me and it was amazing!

Anything you’d like to add?

Being a B3 Gym member and doing CrossFit has not only changed my life, but it has changed my family. My two sons are active members of B3 and it is great when all 3 of us are sweating and suffering at the same time. Even though my husband can’t join and be a member due to health reasons, I could not ask for a more supportive person in my life. The lessons I have learned through my association with B3 regarding fitness, nutrition, and both physical and mental health have spread to and have been accepted by all members of my family. B3 has literally changed my life in ways I never would have imagined joining a “gym” would.

No matter how old you are. The human body was designed to move, and in our modernized, automated society, we move a lot less than our ancestors did. The good news is that there are lots of ways to move to our body. Squat, hinge, push, pull, twist, carry and run. Whether you get your fix by coming to class, playing a sport, or simply playing outside they way you did when you were a kid, making movement a regular part of your day will pay dividends to you as you grow older.

We are so proud of Jenni and it is an honor to have the Laffey family a part of our B3 Community. Jenni, you are an inspiration to us all and we are so glad that you found B3!

You never know how that “Challenge” can change your life. All you have to do is take that first step. Show up. Soak it all in. It just might be the best decision you could ever make for yourself, and your family.

Questions? Contact us at

Taking it All In Without Taking It All On

Taking it All In Without Taking It All On


Soo… let’s talk… Nutrition Coach Amanda here…

Let’s take a sneak peak at what can happen in a year when you address both nutrition and exercise…

Soo… Let’s say you just heard about the Nutrition Coaching Program at B3 Gym. This is exciting because you know that by incorporating nutrition and exercise, that will get you the results you want.

But, this leaves you feeling overwhelmed at the possibility of making too many changes at once….

How do you take all of this information in, without getting stressed that you need to make all of these changes at once?

You start by meeting with the nutrition coach to identify short and long term goals, determine your baseline, take biometrics and talk about an average day to determine where to begin.

You come up with a couple action steps to start addressing behaviors you want to change without completely changing everything at once with your nutrition.

1 month in: you celebrate that by just addressing a few areas with nutrition, you are already seeing results on your biometric data. You are starting to feel more energized and excited to come to the gym to be around people that celebrate the completion of some really tough workouts.

3 months in: you start to notice that you are exchanging more healthy recipes with people at the gym. Drinking water and eating vegetables are becoming more routine. You are celebrating more changes with your nutrition coach, and starting to see those results. Clothes are fitting better. You are starting to crave coming to the gym to be around people with the same health and wellness goals.

6 months in: the taste of regular soda and sugary treats is starting to become less appealing. Your plate seems more balanced, and contains more vegetables than ever before. You find that you aren’t eating out as much, and that when you do, you are more confident in your ability to make healthy choices. Your workouts are starting to feel better. Muscles and joints aren’t as sore. And you have so many more friends in your gym family that celebrate healthy behaviors with you.

1 year from now: you celebrate some long term goal attainment with your nutrition coach. Things you didn’t think were possible at the beginning of your membership.

By adopting a couple changes at a time, and building on those healthy habits, and practicing those behaviors every day, you’ve made some big changes. You have way more healthy tools in your tool basket than a year ago. You’ve noticed that you may have repeated the same workout in a record time, and with a heavier weight, when you struggled to finish the same workout a year ago. Maybe you’ve had a celebration at your primary care provider’s office because fasting glucose, A1c, blood pressure and cholesterol numbers are way down, and you are able to get off medications for these conditions.

The point is this.

Take it all in. There will be so many great opportunities that will come your way when you join the Nutrition Coaching Program that address consistency with both nutrition and exercise.


Don’t feel that you have to take it all on and change everything at once. Like you learned from your coaches in class, you start with foundation movements, learn to move well, and then build from there. With help from your nutrition coach, you will learn to adopt a couple healthy habits at a time, and build on those over time.

A year from now, by addressing both nutrition and exercise, you will be empowered that you have made behavior changes that will allow you to meet the healthiest version of yourself!

Do you want to learn more about our Nutrition Coaching Program? Is this a right fit for you? Send me an e-mail at I would love to chat!