admin, Author at W3Body

Why We Fail at Fitness

Why is it that some of us get results when we go to the gym, and some of us never even go after signing up? Is it a motivation thing? Does someone else want to get stronger and healthier more than me? Does she make her fitness goals a priority and I don’t?

We could talk about priorities and how that affects us achieving our goals all day… I actually have a great Ted Talk to share about that one, and that might be a main driver as to why some of us make it through the doors of the gym and some of us don’t… but that’s not the main reason why we fail at fitness.

We fail at fitness because being a newcomer is hard. Not knowing what to do is hard. Big box gyms full of equipment that you don’t know how to use are intimidating. A coed environment with the possibility of a guy staring at you while you’re trying to squat and figure this fitness thing out is uncomfortable and unmotivating. Personal training is expensive, and watching YouTube videos to figure it out is time-consuming…. the list goes on. Talk about daunting.. ugh! Why is something that is supposed to help us physically and mentally and is truly the foundation of our life (our health!!) to put it plainly… so hard?!

I don’t know why… but I do know that you’re in luck! Because our new WOMEN-ONLY training gym in Elmhurst (projected opening date is early October 2023!) takes care of all of that.
We love helping newcomers. Our programs are built to accommodate all fitness levels and meet our ladies where they are at.
Newbie- AWESOME. You’ve come to the right place. Advanced and looking for a push and a fun community? AWESOME- you have come to the right place!
No prior fitness knowledge is required! JUST SHOW UP (said best by one of our current members). We take care of everything for you. What’s cool is that you learn SO much along the way!
We offer an exclusive, intimate environment. There is no intimidation factor here – – especially not with our amazing community of women who are all supporting each other and working toward common goals.
No male members creating an uncomfortable environment… enough said!
Train 3-4x more often than you would with a personal trainer for LESS! Compare $69 per week to get access to up to 3 semi-private training sessions + 2 TEAM sessions vs. $100 for ONE 1×1 session… WOW … the value is immense.
((and even more immense during our pre-opening offer going on NOW to help you save $180!))
We strive to make fitness fun and enjoyable – not daunting… not boring… not overwhelming.

All you need to do is show up. Leave the rest to us!

Your health is our priority at W3Body. You have 1 body and 1 chance to take care of it. I hope you allow us to help you do that!

P.S: A final note:
We fail at fitness because the industry has failed the consumer. Everyone thinks that signing up at a big gym with tons of equipment is the way to go- wow look at al of the shiny stuff!- but it actually makes it harder. It’s built for its members to not use their memberships. Guess what? If you don’t use your membership here at W3Body, you’re getting a phone call and an email =) We WANT you to come in and train with us every week. We’re all about service, and we’re here to help you get results. That is why we are different!

5 Most Common Myths of Fitness and Fat Loss for Women

Do you ever wonder what to believe when it comes to fitness and fat loss? There is SO much information out there, and the health and fitness world seems to go through polarizing trends. Should I do cardio? Should I fast? Should I eat only fats and butter and avoid all carbs? The constant inundation of contradictory information is overwhelming! If you don’t study this stuff for a living, how are you supposed to know what to believe or where to start?!

Well we can point you in the right direction of what not to believe and give you a solution on where to start with your fitness goals.

Here are the 5 most common myths of fitness and fat loss:

You need to do cardio to lose weight. False…. Where cardio is great for your heart health, it’s not your go-to workout for fat loss.
Carbs make you fat… False. You need carbs for energy! What makes you gain fat is by being in a caloric surplus. If you’re overeating and taking in more calories than you’re burning each day, you will put on weight regardless of where those calories are coming from.
Lifting weights makes you big and bulky… so false! Lifting weights makes you strong, lean, and healthy. It’s very important for fat loss in addition to helping your bone density and getting you STRONG & fit for life!
“I don’t have time to workout” – Your priorities are what get your time. You make the time for what you deem a priority. Plus you do not need to workout for hours to the point of no return. How about start with 2x per week… 30-45 minutes. What is currently taking 30-45 minutes of your time just TWO times each week that you could give up? Your health and longevity will thank you for it!
You need to train each body part individually for best results… so false! Do you only move your legs in everyday life but not your arms? Do you not engage your core when you stand up, sit down, or pick something up? You absolutely do! We move in multiple planes and use multiple muscles at once on a regular basis outside of the gym. Why would you train your body any differently when you workout? Functional strength training is the way to go!

Seems like a lot to digest and figure out… so here’s a bonus myth (solution!) for you:

Hiring a professional and getting a personal trainer is the best way to get results (ok.. TRUE!), but there is no way I can afford a trainer multiple times per week….(false!) We have a solution for you! Check out our semi-private personal training program. It’s the best way to have a personal trainer. You can train 4-5x more often for a FRACTION of the cost! Imagine getting incredible results… you lose weight.. get toned… get super strong with the accountability you need in a more fun environment… for 80% LESS! Win-win all around!

Luckily we offer just that + an option to work on your cardiovascular health in our TEAM training program- all with personal trainers, a fun community and a women-only environment.

No need to worry about contradictory information or where to start anymore! All we need you to do is show up, and we’ll take care of the rest!

Personal Trainer / Small Group Trainer – Elmhurst

W3Body in Elmhurst, IL is looking for a personal trainer to train clients in a small group personal training setting (max of 4 women in a group) plus TEAM training (max of 16 women) if needed. We are a highly reputable training- centric fitness club for women with a number of flexible times available! If you want to join a great team and have a love for fitness, we’d love to hear from you!!

Personal Trainer Requirements

Design workouts according to the W3 program formats (strength-based for small group PT and functional training/HIIT based for TEAM Training)
Develop positive relationships with class participants by teaching a variety of challenging workouts.
Conduct safe workout sessions and classes to W3 standards and leave members feeling positive and motivated for the next class!
CPR/AED certification
Currently hold a nationally recognized personal training certification or working toward such a certification
Experience in functional training specifically a plus
Bilingual in English/Spanish a plus

Jamie is the point of contact. Resumes can be emailed to elmhurst@w3body.com or stop by to drop off your resume! 630-698-4492 for more information.

Elmhurst Fitness Sales Consultant

Sales Responsibilities

Achieve daily, weekly and monthly new membership sales goals through consistent and passionate outreach and systems implementation.
Customize the sales experience by encouraging involvement with our results-based programs and services to match with the specific needs, interests and goals of each prospective member.
Recruit new members through outbound calling and lead generation
Initiate, develop and grow relationships with new and current members
Leverage new and existing relationships to maximize member referrals
Opportunity to teach group exercise classes, both specialty and W3 formats
Perform fitness assessments and sell our group training program (for the fitness director position)
Sell any other profit center products, including nutrition, and assist with the café.

Service Responsibilities

Greet and service members at the Front desk in a friendly and professional manner by responding attentively and promptly to member needs
Anticipate member needs and interests and recommend programs, products and services appropriately
Enter sales transactions at POS (point of sale) for members, including program, service and product payments
Schedule members accurately for programs and services accordingly
Process member paperwork, including address changes, membership change requests, new members, electronic funds transfers, and payments

Qualifications

Fitness sales consultant position is on-site at our location:

1042 S York Rd

Elmhurst, IL 60126

*Bilingual for this location a plus

Pay

Pay: Hourly plus Commission

Please contact elmhurst@w3body.com if you are interested in applying for this position or drop off your resume at our location. For further questions, please call Jamie at 630-698-4492. Thank you.

Business Excellence Award – City of Berwyn

George W. Ashby Award for Business Excellence

Thank you to the City of Berwyn and the Berwyn Development Corporation for recognizing W3Body, A Women’s Gym as the 2022 recipient of the George W. Ashby award for business excellence.

We were honored to receive this award that is given to one Berwyn-based business per year that presents a professional and favorable image to Berwyn, provides quality goods or services, maintains a visually appealing space and practices high-quality customer service to its patrons.

Earning this award has truly been a team effort, and we are so fortunate to have the amazing trainers, instructors, staff and members as part of our community at W3Body!

3 Reasons for Fitness and Fat Loss Failure

Have you been working out but not seeing results? We might know why...

Check out these (3) main causes of fitness and fat loss failure!

1. Don’t know what to do (or are doing the wrong things)

Some people have the desire to get fit and lose weight but don’t know where to begin. We hear this one all the time… I’ve never worked out before, what should I do? How do I start? Orrrrr, we talk with people who are following incorrect advice/information. Carbs are bad, I need to do more cardio to lose weight, etc. The solution to getting started correctly and receiving the correct information regarding fitness and fat loss is to find a great resource, a great coach. We know we’re biased on this one but seeing the VAST amount of misinformation on google that our clients are reading, we know why they’re not sure what to do. Knowing where to start and having the correct, scientifically based information is key to your fitness success!

2. It’s simply NOT a priority

We always come across harsh when we say this one. However, actions speak louder than words. We’ll ask a client, “On a scale from 1-10 how important is it for you to reach your fitness and fat loss goals?” And usually I get a response of a 9 or 10. But then week after week they come in with this reason or that reason as to why the needle didn’t move. Kid’s practice, stressful work week, didn’t sleep well, had brunch with girlfriends on the weekend, someone’s birthday, someone’s retirement party, just needed a glass of wine, family wanted pizza, etc. I’m not saying fitness and fat loss isn’t a priority; it’s just a low priority if the needle isn’t moving. Whatever the excuse is that day, that week took priority over your own health initiatives. If your goal is weight loss, and you’re not losing weight, it doesn’t make you a bad person, or a weak person, or a failure. It just means that fitness and fat loss are not a priority to you. Certainly not a 9 or 10.

3. Toxic environment

Sometimes this is the most difficult one for coaches to help solve. Toxic environment means what’s around you is not conducive to you reaching your fitness and fat loss goals. Or worse, actually sabotaging your goals. Your work has a mandatory Friday staff meeting which is catered. The pantry is filled with snacks and sweets. Your friend group gets together for Taco Tuesday, then Happy Hour on Friday and also brunch on Sunday (mmm mimosas;) Both Baskins and Robbin talk to you every night. Your family didn’t want to stick to the weekly meal plan and instead of making the planned dinner they ordered pizza and wings. As coaches it’s upsetting to us when we see co-workers and even worse… one’s spouse and kids not respecting a client’s fitness and fat loss goals. There is a solution but it’s not an easy one. First, decide which bad environment is killing your goals. If it’s the snacks, treats and unhealthy temptations, you have to get rid of them. If it’s not in your house, you can’t eat it. And if it’s a co-worker or family member that’s the issue, you need to have a difficult conversation with them. Tell them your goal and why it’s important to you. Ask them for their ongoing support. And most importantly, let them know exactly what that support should look like (what you expect of them). This is the only way to overcome a toxic environment and ensure your long term support and success!

Ultimately, with the right information, right prioritization and right environment you hit the trifecta and NOTHING will stop you from achieving your fitness goals! And as always, if you need help overcoming any of these three challenges in your life, let us know. We’d love to work with you directly. Reach out by calling us at 708-788-0010 or by sending us an email at Berwyn@w3body.com. We have the tools in place to help you reach your goals! Let’s chat soon!

How To Burn Fat Without Targeted Exercise

What do you think the secret is? It might be pretty obvious… we need to burn more calories every day! How? By MOVING more.

Is that scientifically proven? Sure is!

Have you ever heard of NEAT calories? NEAT stands for non-exercise activity thermogenesis.

Calories burned through NEAT (so the activities you do every day that aren’t a part of your designated “exercise” time) count for 15-30% of total daily caloric burn. Did you know that exercise only accounts for 5-10%? Wow! Your basal metabolic rate accounts for 60-65% and digesting food accounts for up to 5%. The conclusion? NEAT calories play a BIG role in how many calories you burn everyday, which will contribute to overall fat loss.

Check out the top ways to get in those NEAT calories on the daily

Stand more (try a standing desk or ergonomic chair at work or set an alarm to get up at least 1x per hour every hour)
Walk the sidelines or around the field at kids’ practices
Take stairs instead of the elevator
Park in the spot furthest away
Don’t hit snooze- get up and get going!
Play with dog/kids
Walk/Bike to destination instead of drive (especially if you’re going to the gym!)
Get off a stop earlier (if you’re on public transportation) and walk to your destination
Take a morning or evening stroll (pro tip: get an activity tracker to count your steps and set a daily goal to hit!) ~10,000 steps/day is a great goal to strive for.
Finish those household chores: laundry, vacuuming, ironing, washing dishes, cleaning- you name it- NEAT is at work!
Talking on the phone? Walk and talk instead of sit and chat.
Walk during your lunch break
Do yardwork

Nutrition Myth Buster

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗠𝘆𝘁𝗵 𝗕𝘂𝘀𝘁𝗲𝗿 👀 𝗛𝗮𝘃𝗲 𝗬𝗼𝘂 𝗕𝗲𝗲𝗻 𝗧𝗿𝗶𝗰𝗸𝗲𝗱 𝗕𝘆 𝗔𝗻𝘆 𝗢𝗳 𝗧𝗵𝗲𝘀𝗲?

There is SO much information out there regarding nutrition, the best diet for you, how to lose weight, what to eat, what to cut out, etc. What do we listen to, and what do we believe? A lot of what we hear is actually a myth! We just hear it so often that we take it as truth, but do we truly understand it? Check out these 5 nutrition myths to lead you to better health!

fruit has too much sugar

Yes, fruit has sugar, but it also has vitamins, minerals, and fiber. Some fruit has more than others. 𝘋𝘰𝘯'𝘵 𝘧𝘰𝘳𝘨𝘦𝘵 𝘵𝘰 𝘱𝘢𝘪𝘳 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘢𝘯𝘥 𝘧𝘢𝘵 𝘸𝘪𝘵𝘩 𝘰𝘯𝘦 𝘴𝘦𝘳𝘷𝘪𝘯𝘨 𝘰𝘧 𝘧𝘳𝘶𝘪𝘵 𝘧𝘰𝘳 𝘢 𝘣𝘢𝘭𝘢𝘯𝘤𝘦𝘥 𝘴𝘯𝘢𝘤𝘬.

𝗙𝗮𝘁 𝗠𝗮𝗸𝗲𝘀 𝗬𝗼𝘂 𝗙𝗮𝘁

While fat is the most calorically dense macronutrient, it is a part of a balanced meal and snack. 𝘍𝘰𝘤𝘶𝘴 𝘰𝘯 𝘱𝘭𝘢𝘯𝘵-𝘣𝘢𝘴𝘦𝘥 𝘴𝘰𝘶𝘳𝘤𝘦𝘴 𝘰𝘧 𝘧𝘢𝘵 𝘭𝘪𝘬𝘦 𝘯𝘶𝘵𝘴, 𝘴𝘦𝘦𝘥𝘴 𝘢𝘯𝘥 𝘢𝘷𝘰𝘤𝘢𝘥𝘰.

𝗘𝗴𝗴 𝗬𝗼𝗹𝗸𝘀 𝗔𝗿𝗲 𝗨𝗻𝗵𝗲𝗮𝗹𝘁𝗵𝘆

Egg yolks contain fat, which is fine to consume in moderation. 𝘍𝘰𝘳 𝘢𝘥𝘥𝘪𝘵𝘪𝘰𝘯𝘢𝘭 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘵𝘩𝘦 𝘦𝘹𝘵𝘳𝘢 𝘤𝘩𝘰𝘭𝘦𝘴𝘵𝘦𝘳𝘰𝘭, 𝘵𝘳𝘺 𝘮𝘪𝘹𝘪𝘯𝘨 𝘦𝘨𝘨 𝘸𝘩𝘪𝘵𝘦𝘴 𝘸𝘪𝘵𝘩 𝘰𝘯𝘦 𝘸𝘩𝘰𝘭𝘦 𝘦𝘨𝘨.

𝗘𝘃𝗲𝗿𝘆𝗼𝗻𝗲 𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗙𝗿𝗼𝗺 𝗔 𝗟𝗼𝘄 𝗖𝗮𝗿𝗯 𝗗𝗶𝗲𝘁

We are all different, and saying everyone should eat a certain way is not true. While excess processed carbohydrates may lead to issues with blood sugar management, your eating routine should be 𝙥𝙚𝙧𝙨𝙤𝙣𝙖𝙡𝙞𝙯𝙚𝙙 based on your goals, daily activity and metabolic rate.

𝗘𝗮𝘁𝗶𝗻𝗴 𝗔𝗳𝘁𝗲𝗿 𝟲𝗣𝗠 𝗪𝗶𝗹𝗹 𝗖𝗮𝘂𝘀𝗲 𝗪𝗲𝗶𝗴𝗵𝘁 𝗚𝗮𝗶𝗻

Meal timing does play into optimal health and achieving your health and fitness goals, but total consumption is the first thing that should be addressed. Meal timing should be based on activity and what time you go to bed. 𝘈 𝘨𝘰𝘰𝘥 𝘳𝘶𝘭𝘦 𝘰𝘧 𝘵𝘩𝘶𝘮𝘣: 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘵𝘩𝘦 𝘱𝘭𝘢𝘵𝘦 𝘮𝘦𝘵𝘩𝘰𝘥 𝘢𝘯𝘥 𝘤𝘰𝘯𝘴𝘶𝘮𝘦 𝘢 𝘣𝘢𝘭𝘢𝘯𝘤𝘦𝘥 𝘥𝘪𝘯𝘯𝘦𝘳 𝘧𝘪𝘭𝘭𝘦𝘥 𝘸𝘪𝘵𝘩 𝘯𝘰𝘯-𝘴𝘵𝘢𝘳𝘤𝘩𝘺 𝘷𝘦𝘨𝘨𝘪𝘦𝘴, 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘢𝘯𝘥 𝘴𝘵𝘢𝘳𝘤𝘩.

Women of Fitness: Perla M

I workout to make me a better person. I live with lupus, but I don’t let that stop me from doing what I want to do. I’ve actually been told by doctors that I can’t do certain things, but that is motivation for me to try to do it and prove that yes I can. I know a few others who have lupus, and there is no comparing who we are. I workout to combat my illness, but they let sickness take over. Sometimes they don’t understand or believe how I workout. Trust me, I have the symptoms, and I feel it. But here’s my attitude: you can either cry about it or say I’m not going to feel this right now, and I find ways to stretch, roll it out, and relax. It’s hard to do what I do with lupus, but the alternative it harder and the difference is great. You can live with weight gain, swelling, water retention and many more painful symptoms ,or you can combat that with working out and proving that you can do it, no matter what someone might tell you.

I always feel better after I workout. Along with my illness, I get irritated quickly, but it’s not fair for people who don’t know what you’re living with. I become a better person when I workout, and I feel good about myself and what I’m doing vs. allowing myself to feel bad. When I was younger, I worked out to have a good physique. Now, it’s a lifestyle. It becomes a lifestyle by choosing to incorporate it every single day.

Working out truly made me a better person, and now, I want to help others who are just starting. It took me so long to get to a certain level. I never knew what to do until La Toya reached out to get me into training. Now I see new members, and I want to help them and correct them because I was there once. I want to help them grow as my trainers helped me grow, and I truly think you can learn something from all of the trainers that guide you along the way and push you to do your best.

I embody a helping spirit. I am a natural helper, and that’s even connected with work. I have my degree in political science and liberal arts. I started at Morton as a youth advisor then went into peer mediation and conflict resolution. I moved into the gang program for at-risk kids, and I have stayed there as a support staff. I’ve been with Morton District 201 for 23 years.

I incorporate exercise into everything I do on a daily basis and everything I talk about because it makes you a better person. For my kids who are angry, I tell them to come take a walk with me. Let it out. Do pushups, pullups, punch the bag. They think I’m crazy sometimes, but I tell them “I promise you it’ll put you in a different mood. It opens up your mindset and brings in so much positivity.” I don’t think about anything as I can’t do this. I don’t compete with anyone. I compete with myself.

Why do I work with kids? I want to be able to help them and to make a difference. Even if it’s just 1 kid, my reason for what I do is if I can give a different type of motivation or love or make a difference for 1 kid, I feel I’ve done my job. I know in 23 years, I’ve helped kids make better choices and become better people in life. Many have become close friends. I am motivated by the fact that even if I’ve made a difference in just 1 kid’s life, that’s better than none.

I define happiness as anything that gives you more giggles and positive energy instead of any type of sadness or negativity. People always tell me that it’s too early in the morning to be so upbeat…. stop… I’m blessed the minute I wake up, and when I wake up, I’m happy and I want to give that off to everyone I come across. Some people think it’s annoying because it’s too much in the morning, but that’s how I feel. I’m grateful to live another day. I’m truly blessed.
I literally live my life like it’s my last day because of things I went through when I was younger. But I live like it’s my last day because you just don’t know. I make sure that I live every day with no regrets.

What makes me happy is my family, my surroundings, and the fact that I put myself around people that just do that to me- that make me happy. For fun, I like to bowl, workout, and live life to the max!!

I love W3. It’s a must no matter how many gym memberships I have. There is a sense of belonging here and a sense of family that make me really happy.

Women of Fitness: Jessica P

Being diagnosed with fibromyalgia is what started my fitness journey. My name is Jessica Peralta, I am 36 years old, a wife and a mother of 3 children that keep me on my feet. I worked for the University of Illinois Extension for about 2 years. I would go to schools or community centers to teach about nutrition. I left that job because I felt the need to be there for my kids 100% of the time. Especially for my son that has special needs.

In January of 2017 I was diagnosed with fibromyalgia, which is constant musculoskeletal pain and fatigue. My doctor recommended exercise as a sort of “medication” for the pain. That’s when I showed up at W3body, and I have not looked back. It’s a great feeling lifting weights and pushing myself to my limits in a safe space like W3body. I have had my obstacles but never made them excuses to give up. I just modify and make it happen.

If I can inspire just one person to not give up and to keep pushing, I know I have made a grain of difference, and it motivates me to keep moving forward. I exercise for my health and so my kids can have someone to chase them around for many years to come.