We are all in this together and that is why we’re announcing the B3 Personal Training August Challenge. For the month of August we will be using the social fitness league app FITROCKR to run our fitness challenge.

Connect your fitness tracker and compete, do the exercise, FITROCKR will handle the rest. They automatically translates your activity results into comparable FITROCKR Points across sports and fitness trackers. Now you can truly compete with everybody.  The app will sync with Apple, Withings, FitBit, Misfit, Google Fit, Garmin and Polar.  If you don’t have a wearable you can use your Apple or Android phone!

How do get started in the B3 Challenge?

It’s easy to get started

1. Go to the B3 Personal Training league page.
2. Sign up.
3. Download the App.
4. Start exercising!

How will the B3 Challenge work?

What makes FITROCKR’s platform so special is its internal activity points calculation algorithmn which takes each user’s individual characteristics like age, weight, height and gender into account.  We have a diverse population at B3 and this will ensure comparability between all users and all type of sports. While most trackers focus on accumulating steps only, Fitrockr supports also sports that are not based on steps such as Crossfit or Rowing.

There will be prizes for the winner. Who’s in? Let us know!

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Brent

President, Personal Training Manager at Body By Brent LLC

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Over the past couple of months we have all become familiar with living in, around and with the coronavirus, COVID-19.  Every day seems to bring new information about the coronavirus: how to appropriately social distance yourself, proper mask usage, signs of possible symptoms and numerous other issues may leave you feeling stressed or anxious. This is a natural reaction, and while circumstances may have changed, your physical – and mental – health needs have not. Let’s take a look at 5 ways to boost your immune system!

Go Green 

• Green Exercise, also known as outdoor exercise, provides many benefits aside from the physical activity alone. Taking a workout outdoors can help to boost vitamin D levels, improve cognitive function and reduce your stress.(1) The goal is to remain physically active, whether it’s walking the dog or running hill sprints!

Sitting is the New Smoking

• Don’t be a couch potato. We are doing just about everything from home now because of the coronavirus. Sitting has been equated to the new smoking and can lead to an array of health issues. The aim should be to get up once every hour for 5 minutes. You can either perform a light intensity activity or a routine household occupational task. This break has been shown to be beneficial in decreasing metabolic risk. (1)

Mind Yourself

• Be more mindful. Mindfulness has been shown to offer a host of physical, psychological and social benefits. This can lead to decreases in perceived stress, improved self-efficacy, enhanced emotional regulation and a greater sense of meaning and purpose in life.(2) A few examples include: yoga, tai chi, qigong, walking outside, meditation and breathing exercises.

Get Your Sleep 

• Create a healthy sleep habit. One in three Americans report getting less than the recommended amount of sleep.(2) Disordered sleeping can contribute to a variety of health risks that can compromise your immune system. Here is a good place to start to develop a healthy sleep habit:
  • Go to bed the same time each night.
  • Limit the amount of blue light before bed.
  • Create a relaxing environment.
  • Exercise daily.
  • Avoid eating large meals before bedtime

Connectedness

• Maintain your social connections. This may seem difficult during the era of social distancing but there are a number of ways that it can be done virtually.  People everywhere are doing virtual happy hours, dance parties, taking classes together and using one of my favorites, the app “House Party.”

Be sure to maintain appropriate social distance from friends and neighbors and otherwise adhere to local ordinances and state and federal guidelines as those evolve. Try to implement at least one of these methods each week and you will be surprised at both how much your activity level has increased and also at the level of self care that has taken place.

We’ve covered stress and your health many times before.  If you’d like to read more about it check out a few of these:

1. The Easiest First Step to Eliminating Stress

2. Stress and Weight Loss

3. Stress? Your Not Alone

What ways do you practice to boost your immune system and stay healthy?

References

• Staying Active While Maintaining Social Distancing Author Daniel J. Green Contributor Daniel J. Green is ACE’s Senior Project Manager and Editor for Publications and Content Development. In addition to his work with organizations including the International Association of Fire Fighters and Agriculture Future of America – https://www.acefitness.org/education-and-resources/professional/expert-articles/7525/staying-active-while-maintaining-social-distancing/
• Self-care and Stress Management. Author Daniel J. Green Contributor Daniel J. Green is ACE’s Senior Project Manager and Editor for Publications and Content Development. In addition to his work with organizations including the International Association of Fire Fighters and Agriculture Future of America – https://www.acefitness.org/education-and-resources/professional/expert-articles/7523/self-care-and-stress-management/

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“Dying young as old as possible.” I can’t remember who said the quote but I first heard about the concept of ageism two years ago while attending a conference. The session was about training the older adult population and the mindset that many mature adults have about the aging process. I heard numerous research, longitudinal studies and clients from their facility about ageism as stereotyping and the potential negative long term consequences.

However you would like to spin it, “you are only as old as you feel” or “age is only a number”, it is kinda true. This is the first of a series on the concept of aging successfully so be on the look out for the next one in the future! If you want to age successfully then I suggest you read on.

What is Ageism?

The concept of ageism was developed around 1970. Ageism is defined as stereotyping, prejudice or discrimination toward people on the basis of age.(1) For our purposes we will be viewing ageism through the eyes of health and fitness.

Why is Ageism important?

Researches evaluated 63 studies for ageism outcomes and the most common reported category was attitude.(1) How many times have you heard, “it is just a part of aging, what are you going to do about it.” It’s this attitude that is more likely to become dependent and disabled. There is a disability threshold that happens during the aging process. Being able to maintain independence and prevent disability pushes back that threshold. The further back the threshold is pushed allows for more successful aging.

Combating this attitude outcome of ageism is a fundamental step in healthy aging. Ageism contributes to the well being of older adults and is linked to poor functional health, poor mental health and slower recovery from illness.

The Big Myth of Ageism

By definition ageism does not define a chronological age or a specific disease or condition.(2) There is no typical old person. There is great diversity in the older adult population. The physical and mental capabilities of a 70 or 80 year old can compare with a 20 or 30 year old. Conversely, some individuals of the same age may require extra effort and care for activities of daily living (ADLs). The ability to carry about ADLs, such as eating, dressing and washing may become cumbersome with age.

What Indicates Good Health?

Good health in older age is not just the absence of disease. “Aging, even in the absence of chronic disease, is associated with a variety of biological changes that can contribute to decreases in skeletal muscle mass, strength and function.  Such losses decrease physiological resilience and increase vulnerability to catastrophic events,” says author Maren Fragala, PhD.(3) We’ll cover the physiological and biological changes that happen to the body in future posts.  Spoiler alert, exercise and physical activity have something to do with it. The take away is that we shouldn’t just look at being in good health as disease and/or conditions but rather if you have the ability to carry out a specific task.

Most people over the age of 70 experience a number of health conditions at the same time, but continue to be able to do the things that are important to them. These important things can be ADLs, spending time with family or other hobbies like golf and tennis. All of these have an effect on both the physical and mental wellness of an individual. The combination of a person’s physical and mental capacities (known as intrinsic capacity) is a better predictor of their health and well-being than the presence or absence of disease.

The most important key is aging successfully is your attitude on aging. There is no typical old person. The goal of aging should be “Dying young as old as possible.”

References

1. “10 facts on ageing and health.” (2017). WHO. Retrieved from https://www.who.int/features/factfiles/ageing/en/. Accessed on 12 February 2020.
2. “Fact file: Misconceptions on ageing and health.” WHO. Retrieved from https://www.who.int/ageing/features/misconceptions/en/.  Accessed on 12 February 2020.
3. Fragala, MS, et al. (2019). “Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association.” Journal of Strength and Conditioning Research, 33(8), 2019-2052.

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Brent

President, Personal Training Manager at Body By Brent LLC

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Brent Hartman of B3 Personal Training has been nominated for best personal trainer Bucks County.  Another year and another nomination!  I would be grateful to all of those who will cast their vote for me for best personal trainer in Bucks County.  Thank you in advance!

It’s been 8 years since I started my own personal training business.  Here’s a look back at where it all started! I’ve been blessed to be able to have a career in an industry that I’ve always dreamed of. Day in and day out I want to share my passion for exercise with everyone.  I specialize in medical fitness, which is the thought that exercise should be used as prevention of disease. I believe wholeheartedly in this approach that I joined EXERCISE IS MEDICINE® which is a global initiative to establish physical activity as a standard in healthcare. I’ve always made my focus to have the best personal training in Bucks County!

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President, Personal Training Manager at Body By Brent LLC

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• May increase fat loss leading to lower risk of obesity
• Reduction in the risk of obesity related illnesses
• Preservation of lean muscle mass during weight loss programs
• Maximize the ability to gain lean muscle mass

Earth Fed Muscle’s Philosophy

We make clean, effective supplements and powerful training programs for people dedicated to living long, strong lives.

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Earth Fed Muscle’s Philosophy

We make clean, effective supplements and powerful training programs for people dedicated to living long, strong lives.

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Brent

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How are those New Year’s resolutions coming along? Have you been able to build any new positive healthy habits? Or are you still struggling on where or how to start? If you feel like you are just spinning your wheels in the mud then reading this will definitely help!

Getting Started

This is the hardest part, overcoming the inertia of starting a new habit. Most people come into the new year in the Pre-Contemplation Phase of the Behavior Change Model. They have an idea of what they want but are unsure about how to get started.  Where do they begin? Do they need any help? There are countless questions. Once you narrow down what habit you would like to build you need to set SMART goals. They need to be specific, measurable, attainable, realistic and have a timeline.

For example, if you’re goal is to lose weight you will need to be more specific. What does that weight loss feel like? What does it look like? Is it your college weight, pre-kid weight, etc. or is it to fit back into those clothes in the back of your closet. Once you narrow down your goal, you will need to figure out how to measure that goal.  If it’s a number then a scale, circumference measurements or body fat composition would do fine. Is your goal attainable?  Is it realistic? What’s your timeline?

You’ve Made A Goal, Now What?

Once you’ve picked your goal it’s time to get started. Where do you begin? You’ll need to begin exercising, but what will you do? You will need to start eating healthier, but what does that mean? The most successful way to reach your goal is to live each day purposefully, be prepared and be consistent.

1. Purposefully – Your goal should be your number one priority (this is obviously behind your family who hopefully support your goal) when you wake up and throughout the day.  It should drive your decisions for the day. It should determine what you eat, how much and planning your workouts. You will not reach a realistic goal if you don’t really want to reach it.
2. Be Prepared – If you know that you will be going out to eat that’s not an excuse.  Look up the menu ahead of time and plan out your meal. Chain restaurants have all of their nutrition information provided making those places easier to navigate. Plan your workouts earlier in the day before you’re able to make up an excuse as to why you couldn’t work out that day. You chose to do nothing, accept it, and move on.
3. Be Consistent – You must understand that each day is different. The weather is different, what you eat and drink is different.  You even probably slept differently. You may have made a less informed choice at dinner the night before or an actual emergency came up that you weren’t able to work out. That is OK because when you consistently move more each week and eat healthier each week you will have established consistently which over time will allow your goals to fall into place.

Understanding is Key

Creating a positive habit doesn’t happen overnight. It takes hard work and a plan. If you have any questions, please don’t hesitate to ask us!  You can either contact us or comment below!

Here are a few resources for you to begin looking at:

1. Workout Essentials 101: Guide to Resistance Training – We outline all of the aspects of a resistance training program so you will have a complete program.
2. Which Comes First, Cardio or Resistance Training? – We get asked this question a lot so we decided to hash out the answer!
3. Cardiovascular Exercise: A Fitness Guide – Here we outline the basics of a cardiovascular program to get you started.
4. Is Some Exercise Better than No Exercise? – What happens when you only have time for a 5 or 10 minute workout?  Is it worth it? You Bet!
5. Flexibility Training: A Key Element to your Workout – This is one of the most underutilized yet most important aspect to exercise.
6. Your Guide for Meal Prepping – “By failing to prepare, you are preparing to fail.” – Benjamin Franklin.  Don’t fail!
7. Meal/Snack Timing Pre & Post Workout – Conquer your down time.

8. A Simple Way To Maximize What You’re Doing In The Gym – We cover post workout nutrition here.

References

1. Image courtesy of Stuart Miles at FreeDigitalPhotos.net

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The holidays come with ample opportunity to indulge at parties and family gatherings.  That is why we have compiled a list of healthy holiday appetizers. Enjoy!

1. Goat Cheese Crostini – This one is a favorite of ours and only requires minimal baking.
2. Easy Baked Spinach Artichoke Dip – Who doesn’t like dips? This one is from Nourished Simply and only takes 20 minutes.
3. Black Bean Dip – This is a great dip that is also very easy to make and delicious.
4. Baked Mozzarella – This appetizer will remind everyone of being a kid again eating mozzarella sticks except this version is not fried and full of calories!
5. Veggie Taco Dip – This is one of my favorites and a great way to sneak vegetables into the appetizers.

Of course I also love keeping it simple such as putting fruit on skewers to make them easy to eat and a vegetable tray with a great Greek yogurt based dip!

What are your favorite healthy holiday appetizers?  We would love to hear them!

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If you are looking for a gift for those that are into fitness we’ve got the list for you!  Here are our top 10 fitness gift ideas for those exercise lovers this holiday.

1. Jump Rope – You can take this one anywhere.  It travels light and doesn’t require a lot of room.  You can even channel your inner Rocky Balboa!
2. Apple iWatch – Obviously this gift idea is more expensive but it’s worth it.  The GPS function allows you to track your stats for the run outside.  It also lets you challenge yourself daily with move goals.
3. Adjustable Dumbbells – These dumbbells make a great addition to a home gym.  They do not take up much space and can be stored under a couch or in a closet.  Clients of ours have all different brands and they all work great.
4. TRX Suspension Trainer – The suspension trainer can easily be attached to any door and allows you to use your bodyweight as resistance.  Some of our favorite exercises include squats, push ups and rows!
5. Resistance Band Kit – Resistance bands have evolved over the years and can provide a lot of exercise variety.  These resistance band kits offer a great value and also travel well.
6. Trigger Point Foam Roller – Recovery is the name of the game.  When you increase your focus on what you are doing outside of your exercise you’ll reap the benefit during the exercise.  This foam roller is the best in the business!
7. Personalized Yoga Mats – These yoga mats are more fun than anything else.  Put your favorite quote or words of encouragement on them and stay motivated all workout long!
8. Water Bottle – This isn’t your ordinary water bottle.  This water bottle tracks how much you drink so you can stay hydrated.  There are fancy digital ones but we prefer the cost effective model like this one.
9. Tiny Treadmill – This one is a novel!  Treadmill’s are often expensive and take up a lot of space.  Enter Treadly.  Just slide it out from under the couch and start walking to your favorite show.  When you’re done, slide it back under the couch!  You’ll have to see it to believe it.
10. Head Bands – This recommendation comes from some of our clients.  These head bands don’t move, even after a spin class and chasing the kids around!  Check them out!
11. B3 Personal Training Gift Cards! Here is your bonus gift idea.  Give your exercise and fitness lovers the gift of fitness.

All of these fabulous gift ideas can conveniently be found in one place at our online store.

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Black Friday Personal Training Sale!

It’s time for B3 Personal Training’s Black Friday sale.  We’re offering this specials for one day this year, Friday, November 23rd, 2018.  All of our Premium and Gold personal training packages are on sale and you’ll receive BIG discounts when you purchase any of the packages for 2019!  All you need to do is buy any of the packages for an entire year, paid in full, and enjoy the return on your investment in your health.

GIFT CERTIFICATE SPECIAL

Purchase a gift certificate for a friend or family member and spread the gift of fitness!

Spend $105.00 for $135.00 (Three 1/2 hour sessions). Buy now!

Spend $180.00 for $210.00 (Three 1 hour sessions). Buy now!

**Online only.  No limit to package purchase.  Prior purchases do not apply. Cannot be combined with other offers. Valid on Studio personal training sessions only.**

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