<![CDATA[ 3 To Be Fit - 3 To Be Fit Blog]]>

<![CDATA[ 3 To Be Fit - 3 To Be Fit Blog]]>Fri, 08 May 2026 01:38:37 -0400Weebly<![CDATA[Meet the Face of 3 To Be Fit]]>Fri, 01 Mar 2024 19:03:08 GMThttp://www.3tobefit.com/3-to-be-fit-blog/meet-the-face-of-3-to-be-fit

Photo Credits: Alexis Ross

Meet Jeremy Ross, Owner and Exercise Physiologist at 3 To Be Fit. If you are new to 3 To Be Fit or want to learn more about Jeremy...keep reading!

1. What are three interesting things we should know about you?

Jeremy: ONE: I love to hike and camp in Allegany State Park with my family! Ross Family has been doing this for 64 years… TWO: I love to coach and play baseball. I coached softball and soccer for my daughters for many years with wonderful memories. Jakson, my son, is a Senior so my days of coaching baseball are numbered. I have been playing baseball for 44 years and love to play locally and in Arizona at the Major League ballparks.
THREE: Running, biking and snowshoeing outdoors are a big part of my healthy lifestyle.

2. Tell me why you became an Exercise Physiologist. Is this what you wanted to be when you grew up?

Jeremy: I became an exercise physiologist because I knew I wanted to help people. From a young age I knew how important sports were. Playing sports through high school and college helped steer me to helping people with their health and fitness/wellness.

3. Tell me about the services you provide at 3 To Be Fit to help our community.

Jeremy: We provide one on one personal training which gives our clients the ability to improve and build their self confidence, self esteem and their ability to accomplish their goals. Our group fitness classes provide our clients the ability to work with one another in addition to a fun , safe and friendly fitness atmosphere.

Our 3 To Be Fit team also promotes and partakes in sponsored activities like KIA walk/run, Ride for Roswell, Independent Health’s Fitness Walk, Special Olympics, and Mary Cariola’s Walking on Sunshine.

4. You are a former DI collegiate athlete and long-time coach. What’s your experience in playing sports?

Jeremy: I have played sports since I was 5 years old. I have so many memories from my youth, through high school, college and beyond. I remember going to bed with my baseball bat at my side. I love baseball and still do. There is a certain bond and camaraderie that only those who have played the game for as long as I have understand. That’s why I still play locally and go across the country and play in the MSBL league in Arizona on all the major league diamonds. It’s been a great experience to play with guys locally and from all over the United States. It’s also a time I get to visit my brother and family. Staying in the best of health and fitness is currently and will be my way of continuing to play the game for as long as I can.

5. Athletes are your passion. What sports are your favorite to work with and why?

Jeremy: My favorites include Girls/Women’s Softball, Girls/Women’s Soccer and Boys/Men's Baseball. Softball is my favorite because my two oldest daughters played it through college. Soccer because I had the opportunity to strength train and assistant coach with my wife and her high school team. Also because my two middle daughters played soccer. Baseball because I have played it my entire life and my son plays the game also!

6. You opened 3 To Be Fit on April 1, 2012. Now, almost 12 years later, tell us about this experience and a few of your best memories of 3 To Be Fit.

Jeremy: 2024 is our 12th year anniversary. I am very proud and honored to have helped our clients reach their goals and grow with us as a family. Whether it is just a single session or years of training , every moment is a joy and a journey to better health.

One of my favorite moments is seeing our athletes find a new found confidence in themselves through strength training. I also am proud to work with an older client with multiple health issues (diabetes, 2 knee replacements, and more) who change his whole life through working out, losing 30 pounds and committing to simple lifestyle changes. Something that is priceless to me is giving our older clientele (some I’d like to shoutout here: Dick, Bev, Al, Cindy, Fortune, Susan, Pat and Heidi) more functional years to enjoy their life to the fullest.

7. What is a common myth about personal training?

Jeremy: Common Myth - some people think that person trainers push you to work so hard that you won’t be able to walk or move for days to get results.

]]><![CDATA[What now? Rest and Recovery after the Holiday Season]]>Wed, 03 Jan 2024 23:43:53 GMThttp://www.3tobefit.com/3-to-be-fit-blog/what-now-rest-and-recovery-after-the-holiday-season

Photo Credit: Alexis Ross

No matter how busy life gets, taking time to rest and recover is essential for physical, mental, emotional, and social health. The holidays bring gatherings, events, stress, and pressure to please those around you. This guide will give you a few simple ways to rest and recover from this joyous but draining holiday season.

Get Your Sleep On
We all know when you’ve had a bad night’s sleep or lack thereof, the next day is thrown for a loop. A restful sleep is so important for your health not only for energy, but productivity and focus. You’re a better version of yourself rested!

Schedule Time Off
Holidays mean running around to parties, work events, community fundraisers, and family gatherings. Make sure to schedule some time off for yourself to recover from the social events and prevent burnout. Also, communicate boundaries for when you are leaving a function (and stick to them). Surround yourself with positive people and say no to unnecessary obligations.

Keep Drinking Water
With the cold weather, sometimes we forget that hydrating is even more important to keep up with. Don’t forget to keep up your water intake to half your body weight in ounces per day. For example, someone who weighs 180 pounds approximately would need to have 90 ounces of water per day.

Listen To Your Body

When your muscles feel tight, stretch! Each stretch should be 30 seconds or longer to get the benefits.
When you feel sore or hurt, rest! Resting allows your muscles to build themselves back together again.
When you are hungry, feed your body! Eating balanced meals is important for your overall health. Don’t worry over treats, enjoy them! Just keep in mind how your body is feeling.

Taking time for yourself is so important for physical, mental, social, and emotional health. Start small and be kind to yourself.

Comment one way you’ll prioritize rest/recovery this holiday season!

]]><![CDATA[Beat those Winter Blues with Exercise!]]>Mon, 22 Feb 2021 15:18:36 GMThttp://www.3tobefit.com/3-to-be-fit-blog/beat-those-winter-blues-with-exerciseAre you feeling down due to the New York wintery weather? Is it hard for you to get outside or find motivation to work out? Wintery weather sometimes prohibits us from moving like we should. However, not moving can make you feel worse and continue your winter blues cycle.

Moving your Body = FEELING GOOD

Instead of watching an hour of your favorite show on Netflix, go for a walk. Instead of sitting on the couch, try a workout video in your living room. Instead of watching a movie, take your family on a snowshoe walk in Chestnut Ridge Park. Just GET MOVING!

Tips When Exercising Outside in the Buffalo Winter:
1.Make sure you go outside in layers with good footwear
2.Wear hat, gloves, and neck protection
3.Wear reflective gear so cars and other people can see you
4.Plan a route and stick to it!

Do you need help getting moving or exercising this winter? 3 To Be Fit offers one-on-one personal training and group training. Our one-on-one personal training is geared toward your specific needs and goals. Our group training classes are challenging, fun, and get you sweating! Also, these sessions enable consistent workouts every week, improves your strength, and allows you to have fun in a supportive team environment.

Set up an Evaluation today!
Contact us at (716) 425-7444 or jross@3tobefit.com
Check out our Facebook and Instagram pages for tips, exercises, and challenges!

]]><![CDATA[Love Your Body]]>Fri, 05 Feb 2021 18:46:25 GMThttp://www.3tobefit.com/3-to-be-fit-blog/love-your-bodyFebruary is Love Your Body month. We all need to love ourselves a little more. We cannot change our bodies, but we can change how we see them. Below are 4 ways to LOVE your body. Integrate these into your daily, weekly, and monthly routines.

Give it Power
Your body needs energy to be able to do all the great things you do in your day! Eating consistently throughout your day improves mood and reduces fatigue.

Give it Strength
Your body needs exercise not only for your physical health but mental health as well. Exercising releases endorphins to make you feel good about your body.

Give it Positive Affirmations
The mind and body are connected! If you say at least 1 positive statement about your body a day, your mind will believe it.
            I am strong.
            I am beautiful.
            I am grateful to have the body that I have.
            I take care of my body and my body takes care of me.

Give it LOVE
Go get your nails done, get a massage, go to the chiropractor, or try Tai Chi! Do anything that will help you and your body feel good.

]]><![CDATA[5 Ways to Eat More Vegetables]]>Fri, 22 Jan 2021 17:21:13 GMThttp://www.3tobefit.com/3-to-be-fit-blog/5-ways-to-eat-more-vegetables

Add Some Veggies to Breakfast Make your everyday eggs with some spinach, tomatoes, or peppers to make it more colorful!
Choose Veggies as a Snack Grab those carrots, cucumbers, or celery (or any other of your favs) & pair with peanut butter or hummus.
Try Substituting Veggies for Noodles There are some awesome zucchini & sweet potatoes in noodle form that taste great.
Make your Veggies into Chips Brussel sprouts, kale, or sweet potatoes can be baked for a great crunchy snack.
Drink Your Veggies Add greens to your smoothie and try our recipe below!

Power Smoothie Recipe:
1 medium banana
1/4 cup non-dairy yogurt
1/4 cup vanilla almond milk or coconut milk
2 cups spinach
1/2 cup mixed frozen berries
1-2 teaspoons of pure honey
Optional: Add 1 tablespoon of flax seed or add 1 tablespoon of peanut butter

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