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!

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 [email protected]
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


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