Eat Smart, Live Well: Quick Nutrition Tips for Busy Lives

In today’s fast-paced world, finding the time to prioritize nutrition can be a challenge, especially for busy women who juggle multiple responsibilities. That’s why we wanted to share some valuable insights on how to eat smart on the go. 

Our mission is to empower you with practical tips and tricks that fit seamlessly into your daily routine, helping you make smart food choices even on the busiest days. We firmly believe that when women prioritize their health, they are better equipped to excel in every aspect of life. 

Here are some nutrition hacks to get you started: 

Prep Ahead: Spend a little time on the weekend preparing healthy snacks like carrot sticks, cucumber slices, or trail mix. Store them in easy-to-grab containers to have nutritious options at your fingertips when you’re on the move.

Smart Swaps: Opt for whole grains over refined carbs, and choose lean proteins like grilled chicken or tofu. When dining out, look for dishes that incorporate vegetables and lean proteins. 

Hydration is Key: Staying hydrated is crucial. Carry a reusable water bottle with you and set reminders to sip throughout the day. Sometimes, thirst can be mistaken for hunger. 

Portable Protein: Keep portable sources of protein handy, such as nut butter packets, Greek yogurt cups, or protein bars. These can be lifesavers when you need a quick energy boost! 

Plan Your Stops: If you’re frequently on the road, plan your pit stops wisely. Look for restaurants that offer healthier menu options or salads. Avoid the temptation of fast-food drive-thrus. If you don’t have a plan, you’re planning to fail, so be sure to think ahead! 

By thinking ahead and being aware of how to make smarter choices, you’ll be well on your way to eating smart while on the go, ensuring that your busy lifestyle doesn’t compromise your nutritional goals. 

Remember, prioritizing your health is an investment in yourself, and it can enhance your ability to excel in every aspect of your life! 

Strength Training

After years of yo-yo dieting, do you feel that your metabolism is much slower than before? I think we can all relate. It was MUCH easier to burn fat when we were in our 20’s and early 30’s. But now, the struggle is real! Fact – as we age, our bodies aren’t burning calories as efficiently as they used to! So what do we do about it?

The good news is that there’s a powerful solution: strength training. While it’s often associated with building muscles and getting stronger, it offers so much more, especially when it comes to revving up your metabolism.

Here's How It Works:

1. Muscle Burns More Calories at Rest: One of the key benefits of strength training is that it helps you build lean muscle mass. Unlike fat, muscle tissue is metabolically active, meaning it burns calories even when you’re not exercising. So, the more muscle you have, the higher your resting metabolic rate (RMR) becomes. This means you’ll burn more calories just sitting or sleeping!

2. Boosting Your Basal Metabolic Rate (BMR): Strength training not only increases your muscle mass but also enhances your Basal Metabolic Rate (BMR). BMR represents the number of calories your body needs to maintain basic functions like breathing and digestion. By increasing your BMR through strength training, you naturally burn more calories throughout the day.

3. Improved Insulin Sensitivity: As we age, our bodies often become less responsive to insulin, which can lead to weight gain. Strength training helps improve insulin sensitivity, making it easier for your body to manage blood sugar levels and reducing the likelihood of fat storage.

4. Post-Exercise Calorie Burn: The energy expenditure doesn’t stop when you finish your strength training session. Your body continues to burn calories as it repairs and rebuilds muscle tissue post-exercise. This process can last for hours after your workout, contributing to additional calorie burn.

Adding 2-3 days of strength training into your fitness routine is a fantastic way to counteract the effects of a slowing metabolism. It not only helps you burn more calories but also offers a host of other benefits, like improved bone density, posture, and overall strength.

If you’re new to strength training, don’t worry; this is exactly why our semi-private personal training sessions can be tailored to every fitness level! Remember, consistency is key, so make it a part of your weekly routine.

Embrace the power of strength training, and watch your metabolism soar!

Feel free to reach out if you have any questions or need guidance on getting started.

Unlocking the Power of Strength Training: 7 Reasons Women Over 40 Should Lift Weights

The old adage, “Age is just a number,” is more than wishful thinking when it comes to strength training. Especially for women over 40. Why should you embrace the power of pumping iron? This blog post will uncover 7 compelling reasons that highlight the benefits of strength training, particularly for women over 40.

Reason #1: Increase in Bone Density

Osteoporosis is a significant concern for women as they age. Regularly lifting weights encourages the development of more robust bones, reducing the risk of fractures and breaks.

Reason #2: More Muscle, Less Fat

Strength training helps accelerate your metabolism by building lean muscle. This process aids in fat burning, even when the body is at rest.

Reason #3: Improved Balance and Coordination

As we age, we may face challenges with balance and coordination. Strength training can enhance both, reducing the risk of falls and related injuries.

Reason #4: Better Mental Health

Exercise is a proven mood booster. Lifting weights regularly can help alleviate symptoms of depression and anxiety, promoting overall mental wellbeing.

Reason #5: Maintenance of Independence

Strength training can help maintain and even improve physical abilities. This allows for greater independence and ability to perform daily activities more easily.

Reason #6: Reduction of Chronic Disease Risk

Studies show that strength training can help manage and reduce the risk of chronic conditions such as heart disease, arthritis, and diabetes.

Reason #7: Empowerment and Confidence

Embracing strength training can lead to a heightened sense of empowerment. As your physical strength increases, so too can your confidence.

In conclusion, strength training provides numerous benefits for women over 40. It’s not just about building muscle, but also about boosting overall health and well-being. Remember, it’s never too late to start lifting weights and unlock the power of strength training.

So ladies, are you ready to embrace the challenge and start lifting?


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!