Workout, Happening, and Updates at HEALTH3
The Blog
Breaking the Excuse Cycle: Why Lack of Time Shouldn’t Stop You from Prioritizing Your Health and Wellness
Time is a precious commodity that many people prioritize in their lives. From juggling work responsibilities, household chores, social commitments, and more, it can be
The Top 3 Nutritional Supplements for Strength Training Success
Strength training can be a very effective way to improve your physical fitness, but it requires more than just lifting weights to see results. Proper
The Benefits of Strength Training for Women: Why It’s Time to Ditch the Fear of Getting Bulky
Strength training is a type of exercise that involves lifting weights or resistance training to increase muscle strength, endurance, and overall fitness. Despite the many
Nutrition Myth vs Fact: All Calories Are Created Equal
Are you still counting calories to lose weight? While calorie counting can be helpful for weight management, it’s important to remember that not all calories
How to Overcome Weight Loss Plateaus with Strength Training
Losing weight is a journey that requires patience, persistence, and dedication. While some people are able to shed pounds relatively quickly, others may find themselves
The Importance of Recovery in Your Weight Loss Journey
When it comes to weight loss, many people focus on the importance of exercise and nutrition, but often overlook the critical role of recovery. Recovery
5 Key Principles of Effective Strength Training for Weight Loss
Strength training is a highly effective tool for weight loss, as it not only burns calories during the workout but also boosts your metabolism in
The Top 10 Foods to Eat for Fat Loss and Muscle Building
Getting in shape and building muscle is a goal that many people strive for, but it can be difficult to know where to start. While
Client Spotlight Saturday: Karley Shuluga
This week’s Client Spotlight Saturday is Karley Shuluga! Karley is a wife, mother, business owner, and in her husband’s words a “bad a$$”! She’s a
How to Build Strength and Size Without Bulking Up
Here is a common misconception that in order to build strength and size, you must also bulk up and gain weight. However, this is not
The Mental Health Benefits of Strength Training
Strength training is often thought of as a physical activity that can help build muscle and improve overall health. However, what is often overlooked are
Why Strength Training is the Key to Unlocking a Fitter and Healthier You
In recent years, there has been a growing emphasis on the importance of strength training in achieving overall health and fitness goals. While cardio exercise
The Benefits of Strength Training for All Women
For many years, strength training has been associated with bulky muscles and an intimidating gym environment, which has deterred many women from taking part in
The Top 5 Strength Training Mistakes You’re Probably Making
Strength training is an effective way to improve your fitness, build muscle mass, and boost your metabolism. However, many people make mistakes when lifting weights
It’s Faaaaaaaaddddddd For You
Fad diets are all the rage in the world of weight loss, with new trendy diets popping up every few months promising quick and easy
5 Protein Sources to Add Into Your Meal Plan, If You Haven’t Already
Protein is an essential nutrient that plays a crucial role in building and repairing tissues in our bodies. It also helps to keep us feeling
How to Stay Motivated to Exercise: Tips and Tricks to Help You Stick to Your Fitness Routine
We all know that exercise is important for our health and wellbeing. However, it can be challenging to stay motivated and consistent with our fitness
The Benefits of Strength Training for Women
Ladies, listen up! Are you tired of feeling weak, self-conscious, or unhappy with your body? Do you want to feel strong, confident, and empowered? If
5 Common Problems People Encounter in their Health and Fitness Journey – and How to Overcome Them
For many people, embarking on a health and fitness journey can be both exciting and daunting. While the idea of living a healthier lifestyle is
6 Reasons Why You Should Hire a Personal Trainer
Hiring a personal trainer can be one of the best investments you make in yourself and your fitness journey. While working out on your own
Putting Children First: The Dangers of Neglecting Parental Health
As a parent, it is natural to want to put your child’s needs before your own. Parents want to provide the best life possible for
Top 5 Reasons You Don’t Prioritize Your Health and How to Overcome Them
In today’s fast-paced world, taking care of our health can often take a backseat to other priorities. While we all know that maintaining good health
Nutrition Myth vs Fact: Eating Late at Night Leads to Weight Gain
Myth: Eating late at night leads to weight gain. Fact: This is a common nutrition myth that has been around for years. The belief is
Why Cardio Isn’t Enough: The Case for Women to Lift Weights
For many years, women have been told that cardio is the best way to lose weight and get in shape. However, there is a growing
3 Reasons Why Someone Doesn’t Value Their Health Like They Say They Do
We all know that health is one of the most important aspects of life. Despite this knowledge, many people do not value their health as
Importance of Strength Training During Our 40s and 50s
As we age, our bodies naturally undergo changes that can lead to a variety of health concerns. Many of these changes can be mitigated or
Nutrition Myth vs. Fact: The Truth About Carbohydrates
Carbohydrates have long been a controversial topic in the world of nutrition. Some people swear by low-carb diets for weight loss, while others believe that
Jumpstart Your Fitness Journey Today with a Free 30-Minute Consultation
Are you struggling to achieve your health and fitness goals? Are you looking for professional guidance but don’t know where to start? We understand how
Strength Training: A Key to Increasing Longevity and Promoting Overall Health
Strength training, also known as resistance training, is a type of physical exercise that involves using resistance to build muscle strength and endurance. While many
Nutrition Myth vs Fact: Why You Can’t Make Up for a Substandard Diet with Supplements
Nutrition is an essential aspect of leading a healthy life, and it is no secret that a balanced diet is the key to optimal health.
Exercise and Its Role in Reducing the Risk of Serious Illness
Exercise is one of the most effective ways to maintain good health and reduce the risk of becoming seriously ill. There are many benefits of
The Importance of Exercise and Nutrition as We Age: Maintaining Good Health and Quality of Life
As we age, it’s more important than ever to prioritize exercise and nutrition. Our bodies go through a natural aging process that can lead to
Client Spotlight Saturday: Beth Diekevers
This week’s Client Spotlight is Beth Diekevers! Beth has been with us for 3 months and has been putting the work in since day 1!
Nutrition Myth vs Fact: Why the Myth of ‘A Calorie is a Calorie’ is Misleading for Weight Loss and Health
The idea that “a calorie is a calorie” is a common misconception when it comes to weight loss and healthy eating. The theory suggests that
Understanding High Blood Pressure: Common Reasons Why Someone Gets It
High blood pressure, also known as hypertension, is a common health condition that affects millions of people worldwide. It occurs when the blood flowing through
Top 3 Reasons Why You’re Not Losing Weight
Losing weight is a common goal for many people, but it can be frustrating when progress seems slow or non-existent. While there are many factors
Maintaining Strength and Mobility as We Age: Understanding the Causes and Taking Action
As we age, our bodies go through a natural process of physical decline. This can result in a loss of strength and mobility, which can
Client Spotlight Saturday: Johnny Levendosky
This week’s Client Spotlight Saturday is Johnny Levendosky! Johnny has worked extremely hard to be the person he is today. He has great work ethic
Nutrition Myth vs Fact: Debunking the Idea that All Fats are Bad for You
There are countless nutrition myths that have been perpetuated over the years, leading many people to make misguided dietary choices. In this blog, we will
3 Diseases Caused by Unhealthy Nutrition: Understanding the Risks of Poor Dietary Choices
The human body requires a balanced and nutritious diet to maintain its optimal health and well-being. Consuming unhealthy foods, such as those high in saturated
The Benefits of Compound Lifts in Strength Training: How They Make You Stronger
Strength training is a highly effective way to build muscle mass, increase bone density, and improve overall fitness. Compound lifts are one of the most
What You Eat Affects How You Think and Feel
Nutrition is a crucial aspect of our overall health, and its impact on our mental well-being cannot be understated. Studies have shown that the food
Understanding the Top 3 Reasons Why People Lack Motivation to Improve Their Health
Making a change to your health can be a daunting task. It requires dedication, time, and effort to develop new habits and stick to them.
Compassionate Approaches to Weight Loss: Small Changes for Big Impact
Struggling with weight can be a challenging experience, both physically and emotionally. It’s easy to fall into a negative spiral of self-criticism, shame, and guilt.
Client Spotlight Saturday: Amanda Russ
This week’s Client Spotlight Saturday is Amanda Russ! She has been training with us for over 3 years. She is a mother of 5 girls
Nutrition Myth vs Fact: Eating Less Helps You Lose Weight
The idea that eating less automatically leads to weight loss is a common nutrition myth that has been perpetuated for years. While reducing your calorie
Managing High Blood Pressure: The Benefits of Regular Exercise
High blood pressure, also known as hypertension, is a common condition that affects many people worldwide. It is a serious health concern that can lead
The Benefits of Protein for Muscle Gain
Protein is a macronutrient that plays a crucial role in building and repairing muscles. When it comes to muscle gain, consuming adequate amounts of protein
The Power of Nutrition: How a Healthy Diet Can Improve Your Mental and Emotional Health
Nutrition plays a crucial role in maintaining our overall well-being, including our mental and emotional health. Consuming a balanced diet that includes a variety of
Bring A Friend Event: Burpees With My Bestie
We will be hosting our first of many Bring A Friend Event! This is open to the public you do not have to be a
Step by Step: A Journey Towards a Healthy and Fulfilling Life
Being healthy is not just about having a physically fit body, but also encompasses a person’s mental and emotional well-being. It is a state of
Client Spotlight Saturday: Heather Potts
This week’s Client Spotlight Saturday is Heather Potts! She is one of the smiliest clients we have! She is a hardworker and put in the
Overcoming Fear, Lack of Motivation, and Procrastination: A Guide to Doing What You Know You Should Do
Feeling stuck and struggling to follow through on the things we know we should do is a common issue. Here are the top 3 reasons
Sustainable Progress: The Key to Long-Term Success
In today’s fast-paced world, it’s easy to be drawn in by the promise of quick fixes and instant gratification. Whether it’s a new diet trend
3 Surprising Ways Personal Training Can Improve Your Mental and Emotional Health
Having a personal trainer can provide numerous benefits for both your physical and mental well-being. Here are three ways that working with a personal trainer
Let’s Not Make Nutrition Complex
Nutrition can be a complex and overwhelming topic for many people. There are countless diets, recommendations, and guidelines to follow, and it can be difficult
Your Health Is Not An Expense, It’s An Investment!
Your health is not an expense, it’s an investment! Eating fast food 3x/week is an expense. Eating a lot of processed food is an expense.
Client Spotlight Saturday: Laura Kuiper
This week’s Client Spotlight Saturday is Laura Kuiper! She turned 60 years young this past year and is stronger than she has ever been. Longevity
Nutrition Myth vs Fact: Vegetable Oil Is Better Than Butter
There are alternatives to butter and vegetable oil. Rather than slathering bread with margarine or dairy butter, consider spreads without trans fat and with the
Bring A Friend Event on Saturday, February 18th!
Have you got friends who could use some help with their fitness and nutrition? If so, we’ve got the perfect event to connect us all.
High Reps Low Weight? Low Weight High Reps?
This is a common fitness question; so I thought I’d answer it today. As usual, there is no definitive answer; it really depends on your
Go Faster With Coaching
This is a story about a blocked pipe. This was back in the days before the internet, when most shops weren’t open on Sundays. But
The Power of Exercise: Why Working Out is So Motivational
Exercising is one of the most effective ways to improve both physical and mental health, and it is often considered a highly motivational activity for
Debunking the Myth: Lifting Weights Will Not Make Women Bulky
Lifting weights is a great way to improve overall fitness, build muscle, and increase strength. However, one common misconception is that lifting weights will make
CLIENT SPOTLIGHT SATURDAY: Jennifer Foley
This week’s Client Spotlight Saturday is Jennifer Foley! There’s not a day that goes by when she’s not smiling! She come in, do the work,
Nutrition Myth vs Fact By Nutrition Coach Jen: Macronutrient Ratios Matter More Than Diet Quality
Hear me out. Macros matter, but so does the quality of your food! When following macros it’s easy to add in all the foods you
The Consequences of Neglecting Your Body: Why Taking Care of Yourself is Essential for Good Health and Well-Being
Taking care of our bodies is essential for maintaining good health and well-being. When we neglect our physical needs, we open ourselves up to a
Breaking Barriers: Overcoming the Top 5 Reasons Why People Avoid Strength Training
Strength training, also known as resistance training, can be an incredibly effective way to improve overall health and fitness. However, despite its many benefits, many
Exercise Your Way to Emotional Wellness: How Physical Activity Can Improve Your Mood and Reduce Stress
Exercising is not only good for our physical health, but it can also greatly improve our emotional state. Regular physical activity has been shown to
Starting a Workout Routine: Tips for Motivating Women Over 35
Women often have many responsibilities and demands on their time, making it easy to put their own health and fitness on the back burner. I
Age is Just a Number: The Many Benefits of Strength Training for Older Adults
Age should not be a barrier to strength training. In fact, strength training can be especially beneficial for older adults as it can help to
Client Spotlight Saturday
This week’s Client Spotlight Saturday is Christine Powers! She wanted to rekindle her “inner bad a$$” and at 49 years old she has done that
Nutrition Myth vs Fact From Nutrition Coach Jen
The truth is a gluten-free diet isn’t a “healthier” diet. Gluten really gets a bad rap. If I didn’t have celiac disease I would be
Input Goals vs Output Goals
Most people when they create a goal it is an “output goal.” This means they focus on the result. For example: All these, while being
New Year’s Resolutions and Parkinson’s Law, What Do They Have In Common
We hope you didn’t make a New Year’s resolution. Here’s why? How many New Year’s resolutions have you set in your life? How many have
Client Spotlight
This week’s Client Spotlight Saturday is Brooke Burlison! Brooke has been a client since 2020 and you will only see a smile on her face.
BMI Is A Lie
Body Mass Index (BMI) is a measure of body fat based on a person’s weight and height. The formula is BMI = kg/m2 where kg is
Nutrition Myth vs Fact From Our Nutrition Coach Jen
1,200 calorie diets have been a thing since 1920. Did you know it’s also referred to as the starvation diet? Here’s the thing- at first,
3 Diseases In The United States That Can Be Prevented
The United States is currently facing a significant burden of disease, with many different conditions affecting a large portion of the population. However, three diseases
Strength Training Is Superior For Fat Loss
When it comes to losing fat and getting in shape, many people turn to cardio workouts such as running, cycling, or swimming. While cardio can
5 Simple Steps to Improve Your Mental Health
Mental health is an important aspect of overall health and well-being, and taking care of your mental health is just as important as taking care
Not Feeling Motivated?
Motivation is a powerful driving force that can help us achieve our goals and dreams. It gives us the energy and determination to overcome obstacles
If You’re 40 Years Old You Want To Strength Train
As we age, our bodies naturally lose muscle mass and strength. This process, known as sarcopenia, can begin as early as our 30s and accelerates
CLIENT SPOTLIGHT SATURDAY
This week’s Client Spotlight Saturday is Elizabeth Essenburg! ‘I came to H3 because I was looking for a structured class to get fit. I needed
Strength Training Is Superior For Fat Loss
When it comes to losing fat and getting in shape, many people turn to cardio workouts such as running, cycling, or swimming. While cardio can
Potential Factors That Can Contribute To Weight Problems
Studies show that 1 in every 3 adults and 1 in every 4 children is obese. Obesity increases the likelihood of diabetes, heart disease, stroke,
Strength Training Is Better Than Cardio
There are many benefits to strength training that make it a better choice than cardio for certain goals and individuals. Here are a few reasons
Why Giving Up is Not an Option: The Importance of Persistence
It’s easy to get discouraged and want to give up when things get tough. Whether it’s struggling with a difficult task at work, facing challenges
