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. 

Women of Fitness: Salma

My name is Salma and I am a 23 year old insurance agent, I know it sounds boring haha! Apart from insurance I also am a marketing specialist in the insurance industry while managing my side business as a marketing consultant for local small businesses. Throughout my childhood and up to my freshman year of college I was always active in sports. However, school took most of my time and I slowly stopped working out and taking care of myself. The start of 2021 was the most difficult and life changing for me, I made decisions that were extremely tough but ultimately rewarding. However, I was not feeling myself, the image I would see of me in the mirror was not attractive to me at all.

 

 Like any other person, TikTok and Instagram was my distraction where I would watch influencers talk about their transformations and how proud they were of their progress. I honestly wanted to have their body but I was not doing anything to get it 🙃. A year ago today I started taking my fitness and health seriously, I signed up at W3 where I could feel comfortable. I recorded myself working out and now looking back at them I can see my progress. I use social media now as a way to learn correct forms and customize my own workout routines, meal intake, etc, that have given me results that I am in love with. I’ve gotten to know how my body works and how strong it is by pushing my limits every workout. Being at an all women gym honestly helped me become confident with lifting and trying workouts I never would’ve. I’ve also learned and continue to learn about what I like and dislike for example: I honestly enjoy working out on my own, on lower body days I listen to Reggeaton, upper body days it’s R&B, and cardio well…. anything that will get me through it honestly lol.  

 

Anyway, my fitness journey has been tough/challenging but I can’t see myself without working out. I finally know the meaning and feeling behind the phrase: Love Yourself. 

Women of Fitness: Amanda

My name is Amanda Martinez. I’m 35 years old. I started my gym journey in September 2021. I injured myself November of 2020 at work and couldn’t walk on my right leg for 2 months. Dealing with my injury, my 3 children and finishing my nursing program was a hard struggle, but I’m glad to say I made it happen. I graduated with my nursing degree in May 2021. Even though I was happy and proud about graduating, I became very depressed about my situation and my injury; I didn’t put myself first. I got to my heaviest I have ever been in my life, and I knew I had to make a change. After doing a year of physical therapy, I knew I needed to do more to push myself, so I joined W3Body Women’s Gym. It’s close to home and convenient. I make it a point to go right after I take my kids to school, and I go about 4-5 times a week. When I go to the gym, I see so many women all ages all shapes all with the same goal to be a healthier version of themselves. There were many times I walked in not wanting to work out, but the energy and the vibes you get as soon as you walk in make you tell yourself you can do it. Being consistent is key! I’m not where I want to be, but I’m glad to say I am down 18lbs!! This has motivated me so much to keep pushing and working out by pushing myself a little more and trying different machines and equipment. Thank you W3 for having this gym. It’s become my new habit; I am finally finding me again.

Women of Fitness: Marcela

My name is Marcela. I’m 40 years old and the mother of 3 beautiful kids. They mean everything to me; they are the air in my lungs and the curve on my smile. I work for one of the biggest companies in the fast food industry, and I love what I do. Working during the pandemic was definitely one of the biggest challenges for me, and these past 2 years were the most difficult times in my personal life but like they say sometimes what you have has to get destroyed so you can create what you’ve been praying for. And this is definitely my new beginning, my new life and a new me.

Learning self-love and self-care has been one of the best experiences. Learning how to put myself first definitely was my biggest challenge. W3Body has been my biggest support- the trainers, the staff and all my gym partners- they definitely are my biggest support. They are my new Family because that’s what this Gym is, a big Family. We support each other in every situation and now in days, it is definitely hard to find people that really care for you and people that push you to be always at your best not only physically but mentally.

My kids are my biggest fans to my new transformation!! My journey has been hard but my trainers have helped me and supported me in every step. I lost 27 pounds in 7 months, but I definitely gained my self-confidence back and that is the best part of my transformation- being able to see myself in the mirror not feeling bad about myself is definitely my greatest accomplishment. And this is only the beginning. Doing this at my age only means that it doesn’t matter how old you are. To transform yourself all you need is to put your mind into it and most definitely the right Gym to do this is here at W3. We found exactly what we need to begin our journey and to achieve our goals.
If I was able to do all this in 7 months, I can’t wait to see myself in one year.

Women of Fitness: Paola C.

My name is Paola Campos. I’m 17, and I started coming to the gym/W3 when I was around 14 years old. It has definitely been a journey for me. I came to the gym wanting to lose weight. When I was younger and when I was first starting, I wasn’t in the best place mentally and physically. I would come and workout and not eat right. About a year ago I really started to focus on myself and started to put myself first. By putting myself first, I started eating right, coming to the gym more often and got more involved in the training and started to see results. This time I wasn’t focused on losing weight but was focused on making myself happy. It was really a self love journey where I learned how to love myself and how to not let others push me down regardless of what they say about me.  

 

What changed or shifted? I just got up one day and was like I’m tired of this. You don’t really notice your motivation for things until one day you start and continue with it… I pushed myself because I reminded myself that working out and eating right are the best thing for me and it’s for my health. I didn’t allow negative thoughts like “oh I want to lose weight” because I want to be prettier. I got all of that out of my head because it’s not a healthy mentality to have.  

 

How do you feel now? I feel great and amazing, and I’m a much happier person than I was 2-3 years ago. I feel stronger than ever. I think it’s just a little more confidence now.  

 

What’s your favorite part about coming to the gym? Doing anything with weights- it’s just fun! I’m so ready to lift up that weight and do any type of exercise- swings, rows.. It’s fun. I enjoy it. It’s not a chore. I have motivation to come and get it done.  

 

Favorite exercise – battle ropes- little waves even though it’s tiring, I like it!  

 

Outside of the gym– I’m a senior in high school. I am focusing on school and graduating. I help out at my church and volunteer and sing in the church choir. I do band, so sometimes I have practices or school events that I play at.  

 

Outside of school, I like to hang out with friends and love the outdoors. Camping or biking or just walking around.  

 

What do you want to do after you graduate high school? Go to college, study, have a career in something… just not sure 100% what it is yet. I want to major in sociology- something where I can help and inspire others. It’s something that I’ve always wanted to do.  

 

Fav subject at school– math. It comes more naturally to me. Give me a problem, and I’ll solve it!  

 

The reason why I workout is it helps with my mental health. I see the difference when I workout and when I don’t on those days that I do/don’t. I feel so much better on days when I workout. It goes for every body- everyone should take 30 minutes out of the day. Even if it’s not an intense workout- just going for a walk or something- it helps a lot with your mental health, and it’s for my betterment. I know that at the end of the day, anything I put my mind to, it’s going to be possible. I reached a goal and I have another goal to reach, and I know that eventually I will achieve it. I know that if I can do it, others can do it, too.