Are 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!

February 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.

1. Add Some Veggies to Breakfast           ​Make your everyday eggs with some spinach, tomatoes, or peppers to make it more colorful!
2. Choose Veggies as a Snack                    Grab those carrots, cucumbers, or celery (or any other of your favs) & pair with peanut butter or hummus. 
3. Try Substituting Veggies for Noodles ​​There are some awesome zucchini & sweet potatoes in noodle form that taste great.
4. Make your Veggies into Chips           Brussel sprouts, kale, or sweet potatoes can be baked for a great crunchy snack.
5. 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


​https://unsplash.com/photos/bRdRUUtbxO0?utm_source=unsplash&utm_medium=referral&utm_content=creditShareLink

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