Moving on to January and 2021 was much needed for all of us. For most, putting 2020 in the past will be a relief. With no surprise to anyone, the new year comes with resolutions. We hear about eating healthier, going to the gym more, and most often losing weight. While resolutions have great intentions, rarely do they last throughout the year and honestly…. Does anyone really achieve them?

Most often resolutions are too unrealistic and too hard to be able to accomplish. What does last throughout the year is the ability to form habits. The formation of habits takes about 66 days to accomplish (that’s about 10 weeks). However, everyone is different, and it could less or more time depending on commitment level, motivation levels, and how much time you prioritize to yourself. Forming habits is not only about sticking to one forever but being able to create new ones when your life changes.

To create your own version of a healthy lifestyle you need to find balance in your physical, emotional, social, mental, and spiritual health. The best way to accomplish this is to find things that best fit who you are and what your goals are. However, being able to balance life’s responsibilities and obstacles while still thinking about yourself is a challenging task. 

So, what can you do to strive for a healthier lifestyle? And form good habits?

Below are SIX tips to get you moving towards the life you deserve. Try one, or two or all of them until you find what works for YOU.

Tips to Get You Started:

1. Start with a small easy habit and add from there. 
Try doing 1 stretch when you get up in the morning or dedicate 5 minutes to stretch before bed. Make it SO easy that you WILL accomplish it. 

2. Have realistic goals that you can attain with balance in your lifestyle.
If you know you cannot dedicate an hour for exercise each day, try starting with 30 minutes. This will help you have a better, more productive workout. 

​3. Write down and plan out when and where you will do this habit.
Keep a journal of when and where you will do this activity. A journal can keep you accountable and you can see your progress. 

4. If you miss a day, don’t dwell. Get back into it!
Yes, life does get in the way sometimes. Don’t worry about it and move on to the next day.

5. Plan for failure and think consistency, not perfection.
If you accept that you will not be perfect in forming this habit, the more likely you will be successful in making it a part of your routine. 

6. Try something new. Think outside the box. Keep trying until you find something that works!

Some New Ideas:
Listen to an inspirational podcast, read a new book, learn a new skill, find a new passion, give time to someone in need, try a new fitness class like Tai Chi, or a new mediation app! There are awesome apps out there like the Calm app that allows you to listen to 5-minute, 10-minute, or even an hour-long meditation session. Tai Chi is a class that helps you find balance, strength, and your inner peace. (3 To Be Fit offers this!)

How 3 To Be Fit Can Help you form Habits:

1. Our personal training sessions allow for discipline and you to be held accountable to working towards your fitness goals. 
2. Our instructors are awesome motivators and can give you the positive push you need to have a great session. 
3. We can give you consistency through personal training sessions and group training classes each week, which are usually at the same time.
4. We provide a program that works with your life, not one that takes it over. We strive for balance with your fitness goals and life goals.

All you have to give us is the desire to work hard and want to change your life!

We look at big picture and what will be best for you in the long run. There are no quick fixes when it comes to your body, it is a journey. We provide quality programs with experienced instructors who adapt to what you need. 

Do you think 3 To Be Fit would be a great fit for you? Call or text us today to see how we can help you make your fitness a priority! Contact Jeremy at (716) 425-7444 or find us on Instagram @3_tobefit or on Facebook @3tobefit!

During time of hardship, loss of work, loss of relationships, or the passing of a loved one, mental and physical health are put on the back burner. The focus is to just “get by” and exercise is out of mind.

However, during tough times you can always turn to exercise. While most people stop exercising to focus on getting through their hardship, continuing to do so will make a huge positive impact on your life. The benefits to your mental health include reduced stress levels and improved perception of self. In addition, you can improve physical well-being from a continued exercise routine.

Though it seems like the last thing you want to do when times are tough, the key is to take care of yourself. By doing this, you can find balance in times of uncertainty.
 
 3 Tips to improve well-being during hardship: 

1. Get 60 Minutes of exercise every day. This could mean a cardiovascular or strength workout and/or a walk or bike ride around your neighborhood.
 
2. Stretch, Stretch, Stretch. This is a great time to calm your mind from the day and reduce stress.
 
3. Release the negative thoughts and push yourself to exercise every day!


Do you need help establishing a routine and taking those steps to better your physical health? We can meet your needs and help you support a healthy lifestyle. 

Contact Us!
www.3tobefit.com
716-425-7444
jross@3tobefit.com

We have added Tai Chi to our list of group personal training programs.
 
We welcome Cindy Swiech to our 3 To Be Fit Family! She is our new Tai Chi instructor. She is certified in Tai Chi from the Functional Aging Institute (FAI), a Senior Fitness Specialist through the American Council on Exercise (ACE), has a Precision Nutrition Level 1, Certificate in Exercise Nutrition, and is a Certified Personal Trainer through ACE. Below is information from our instructor Cindy about the Tai Chi program.
 
A little history about Tai Chi is it is a martial art that dates back to the 5th century, when a Buddhist monk observed that Shaolin priests were neglecting their bodies by doing too much fasting and mediation. He taught them to strengthen their bodies using some simple moves. Fast forward centuries later, Chen Wangting developed a fighting style based on observing Shaolin. In the early 1800s, Yang Lu-chan learned this fighting style and bettered the art. He is known as the father of the Yang style of Tai Chi.
 
Physical benefits of Tai Chi include improved aerobic capacity, increased energy and stamina, improved flexibility, balance, agility, improved muscle strength, enhanced sleep quality, enhanced immune function, reduction in blood pressure, reduced join pain, and reduction in risk of falls in older adults.
 
Mental benefits include decreased stress, anxiety and depression, improved mood and overall well-being, increased mental focus, improvement in working memory and executive function and improvement on social enjoyment and interaction.
 
We are looking forward to adding Cindy teaching Tai Chi to our group fitness routine!
 
The goal of this group training program is to practice mindfulness, channel your inner energy, and focus. If we can harness the energy from within us, we can channel positivity from it. From that positive energy comes positive attitudes and persona. This can in turn help you that can also be used to help others around you.

 Does this sound like you?
 

The weather is getting chillier, the sun is setting earlier, but you’re still in summer mode. You are trying to do more outdoor activities before our bone chilling WNY winter is upon us. You love some great hikes with views of fall foliage and want to bike along the water before the lake freezes…
 
Well if you answered yes to any of those scenarios, we have some great activities for you!
 
Below are some of my favorite Fall activities in and around Buffalo, NY. Some are worth a day trip and some only take a few hours. Enjoy nature, get some exercise in, and take a mental break from your everyday routine.
 
Enjoy!

 
Hiking

1. Chestnut Ridge Park
Walking and hiking trails ranging from easy to moderate in Orchard Park, NY. Great trails running through forests but can get busy on weekends.
https://www2.erie.gov/parks/index.php?q=chestnut-ridge-park-map
 
2. Sprague Brook County Park
            Walking and hiking trails ranging from easy to hard in Glenwood, NY. Trails run through   creeks, forests, and hills. Great views of hills and moderately trafficked.
https://www.alltrails.com/trail/us/new-york/sprague-brook-park-trail
 
3. Allegany State Park
Hiking trails ranging from easy to hard in Salamanca, NY. Trails run through hills, valleys, forests, and lakes. There is a fee to get into the park and is moderately trafficked.
https://cnyhiking.com/NYSP-Allegany.htm
 
4. Knox Farm State Park
Easy walking and hiking trails in East Aurora, NY. Shorter trails, but great views of woodlands and grasslands.
https://parks.ny.gov/documents/parks/KnoxFarmTrailMap.pdf
 
 
Biking

1. The Erie Canalway Shoreline Trail in Buffalo, NY
This segment starts in Downtown Buffalo (LaSalle Park) and goes 21.7 miles north to Tonawanda. There are breathtaking sights of both the Niagara River and Lake Erie. Pretty easy and flat ride!
            https://www.traillink.com/trail/shoreline-trail/
 
2. Greenway Nature Trail, Buffalo, NY
This segment of the shoreline trail goes south down Lake Erie. Start at Times Beach Nature Preserve off Fuhrmann Boulevard in Buffalo and go south along the outer harbor! Moderate to high traffic and loop is about 8.6 miles.
https://nyfalls.com/lakes/erie/outer-harbor-greenway/
 
 
Fall Activities

1. Pumpkin Patch
Awald Farms in North Collins, NY
Get outside and walking at this awesome farm with pumpkin picking and a corn maze across the street!
https://awaldfarms.com/
 
2. Apple Picking
Stonehill Orchard in North Collins, NY
Get outside and walking around at this great apple orchard. The best time to go is mid-September!
https://www.facebook.com/Stonehill-Orchard-1482786218675139/?ref=page_internal

Alexis Ross

As we are winding down the days of summer and into the not so typical school year, there are still many unknowns with schools, sports, and travel. There are different plans in place with different school districts. What the school year will look like for many is still up in the air. This is the same situation with fitness studios and fitness centers in NYS. As a private studio, we follow guidelines to protect our clients, trainers, and employees. We are still unsure what will happen in the future as we adapt to changes made by the state.
 
With all of these unknowns regarding schools and fitness centers, anxiety can build for students, teachers, parents, athletes, and business owners. As we navigate this changing landscape in WNY, our stress levels rise which leads to a weakened immune system. Here are three ways to deal with stress related to COVID-19.
 
#1 Focus on the controllables in your life
The cliché statement you can only control the controllables is applicable here. By keeping your mind on controllables, you reduce unnecessary stress levels. The following are some controllables you can focus on:

• Exercising
• Stretching
• Strength Training
• Nutrition and Healthy Eating Habits
• Being Mindful and Prioritizing your Mental Health 

 
#2 Shift Away from Negative Talk and Focus on Positivity
            Don’t fall prey to negative talk. It is important we notice we are doing it, get it out of our systems, and move forward. Positive talk impacts your moods, productivity, and behaviors.
           

• Try writing down what you are grateful for
• Don’t look at social media and watch the news constantly, give yourself a mental break

 
#3 Slow Down from the Hustle and Bustle to Self-Reflect
            With quarantine, we were able to slow down and focus on the important things in life. For me, I was able to spend time with my family like never before. Though the circumstances surrounding us were horrible, I cherish the time we spent hiking, going for walks, movie nights, and many more things we did together. Self-reflection is a great tool to use as an outlet to focus on you and how you can grow individually.
 
Ways to self-reflect:

• On the car ride home from work
• Writing it down in the evening
• Meditate in a quiet place with minimal distractions

 
All of this is easier said than done, but these tactics can help boost your immune system and we need a strong immune system now more than ever!