Posts by Kacey Glessner
Motivation Made Easy
Everyone needs motivation, but often, it’s nowhere to be found! For some, it’s hiding in the plush down of their favorite comforter, for others, it gets sucked into their favorite TV show or slips into the grips of queso and cerveza.
Motivation is like laundry. We know it’s there and needs to be addressed, but then again it’ll always be there to take care of later, and it’s better to tend to it in small bites rather than one massive haul. (No one wants moldy motivation, after all.)
So how do we keep motivated? If math class was good for anything, it was the introduction of PEMDAS. Acronyms just make life easier—and they apply here! Make your way down the word “motivate” with our acronymous reminder of self-starting tactics to keep motivation in your court day-round, week-round, month-round, and (you guessed it) year-round.
M — Moderation: Feeling restricted from your favorite foods can give your pushback more fuel. Don’t cut yourself off from what you like, just remember to appreciate what you like by eating it in respectful quantities and frequencies.
O — Options: If you dislike running but need cardio to reach your goals, try getting creative and customize. Maybe you bring back jumping rope? Go for a swim? Or come to one of our boxing classes; jab, cross, uppercut may be all arms but you’ll work your heart just as hard.
T — Time: Plan ahead for yourself! After all the obligations of the day are said and done, skipping your physical activity is often the repercussion of not considering your fitness as part of your calendar. This is one of those things where you feel 100% better after doing it, but starting is more daunting than free climbing El Capitan. 30 minutes penciled in (or signing up for a class in advance!) will change your life.
I — Invite: So many things are better shared, including the burn of a workout well done. Get your friends and family involved! Invite those you love to be a part of your path to a healthier self. Partnering up makes the work easier and time fly.
V — Verify: Introspection is no easy feat. It takes time and commitment but pays off in mind-clearing intuition. Schedule meditative moments where you can check in with yourself to make sure you’re doing what you need to do to stay well. Maybe you need to redirect towards a new and improved goal or adjust your reasoning for doing the work. We deceive ourselves at times when there is fear or uncertainty; be true to you and the work will feel like pressure releasing rather than building.
A — Ask: Why do humans struggle with asking for help?! It’s our kryptonite of control. Because we are not future-seeing, omnipotent beings, we make up for our mysterious futures by attempting to be more in control than necessary. Pro-tip, our trainers love answering questions, helping you achieve your goals, and talking to you about fitness. Ask them for help. It will make you feel more certain about your needs 100% of the time.
T — Teach: What’s the best way to learn? To teach. If there’s a particular workout that trips you up (hello, yoga sequences) teach it to someone you care about! The act of sharing with another person will imbed the practice into a more rigorous part of the brain ensuring better retention and sweeter reward.
E — Explore: Don’t let yourself become bored with your fitness practice. It’s called a practice because it’s ever-evolving and changing to your ever-changing self. Exploration is a huge tenant of X3, which is why we offer such a wide array of classes. There is never any shame for not knowing how to do something, but it is a shame to have the opportunity and not try something new. Jiu-Jitsu is calling you, Fast Track, too!
However you stay motivated, know that you’re not alone in your journey to a healthier self.
5 Ways to Master Meditation in Any Moment
If someone new to the concept of meditation found out that sitting still and turning off the mind is just as difficult as an ironman challenge, they’d be incredulous. During meditation, the mind is a tricky muscle that needs one thing (complete rest) but tells us endless things like, “I wonder if the laundry is done” or “What will I do tomorrow?” or “Can I pull off that TikTok dance?”. Our busy lives take place in the physical world and tend to replay and remix themselves in our minds.
Meditation is similar to the isometric movement we discussed in our yoga blog; it requires concentration and contraction. It’s a mental journey that begins with the breath, levels out the mind, and travels throughout the body. But even if you don’t have a meditation routine, you can still reap the benefits of this practice by incorporating the principles in other ways. Here are five tricks to make meditation part of your everyday lifestyle.
Tasks as Meditative Moments
A famous Buddhist named Thich Nhat Hanh wrote a series of communications later transformed into a book called The Miracle of Mindfulness. One of his teachings is to approach menial tasks as moments of potential mindfulness. Take doing the dishes for example; instead of cleaning them because you have to or as an excuse to finish up your most recent podcast, wash the dishes because washing the dishes is a moment in itself. Reimagine boring tasks as moments to be really present. Notice how the water feels, how the soap works. Listen carefully to the sounds that occur as you complete your task. This gives the act validity and trains you to complete things individually rather than multitasking.
Meditation Mantras
Quieting the mind right off the bat is difficult, especially if you’re just starting your meditation practice. If thoughts continue to come up, pulling you out of a still, peaceful state, try repeating a soothing mantra to yourself as you sit. A mantra is just a word, sentence, or phrase that you repeat over and over. There are many mantras that come from the Buddhist practice (feel free to find one that speaks to you), but you can also use something more personal. To feel more rooted in yourself, try “I am that I am.” This palindromic statement creates a safe loop for your mind to concentrate on as you focus on your breath. Consider speaking the mantra out loud. Hearing your voice while simultaneously feeling the vibration of your vocal box can be very soothing.
Acceptance Over Expectation
One of the most harmful approaches to meditation is having expectations for the practice. We’re conditioned to have higher expectations than necessary when it comes to conquering something, so we set ourselves up for immediate disappointment. If those pesky thoughts refuse to diffuse, don’t scold yourself or feel guilty.. Treat that thought like a cloud passing overhead. Acknowledge its presence, accept its subject matter, and watch it move on in your mind. Similar to the memory castle trick, attaching visualizations to metaphysical things like thoughts allows you to grasp the moment and lead it away. The easier you are on yourself, the easier it will be to sit with yourself.
Body Scan
For the busy minds that constantly seek little projects, body scanning may be your meditation go-to. Body scanning is the slow recognition of the physical body. The more aware you are of every inch of your body, the more connected mind and body become. Start at the top of your head or the tips of your toes and slowly visit bones, tendons, joints, muscles, and skin as you move the awareness to the other end. Checking in with your body using slow, heightened cognizance allows you to better diagnose which parts of your body need more attention. Our minds are strong and powerful, so at times it can feel like we’re one big floating head dragging the rest of the body along. Body scanning is a great stress reliever and can be done in moments of intense anxiety or difficult conversation.
Helpful Apps That Guide Meditation
Just like you need our X3 trainers, the mind can often use a guiding light. Consider trying guided meditation using helpful apps like Calm (listed in our X3VS!) During a guided meditation, an meditation expert will take you through a body scan using helpful cues and hypnotic bells or indicators. There are tons of voice and guidance options out there, so don’t settle until you find one just right for your needs.
Good luck on your journey to mindfulness!
X3, A History: The Brilliant Madness Behind the X3 Method
As X3 Sports continues to move forward ahead, past the 2020 challenges and pandemic setbacks, we thought we’d get with our founder Mike Littrel to refresh ourselves on all things X3 from conception to intention to the ever-evolving execution.
The Triple X Vision
X3 is anything but a gym; that’s apparent the minute you walk in. Trade the equipment graveyard for a room full of buzz and energetic interaction, add a strong dose of expertise, sprinkle on lots of upbeat positivity and you’ve got the recipe for an X3 fitness center. Mike’s vision for X3 Sports stems from his desire to help others savor the joy of participating and developing skills in group sports, a joy most adults miss out on as jobs and families take precedence over recreational sports.
When he opened X3, Mike wanted somewhere “open to everyone regardless of whether or not they are an athlete,” a place that would “allow them to be part of a group, a team, and fitness culture in general.” Not only can fitness-curious minds come to X3 and be surrounded, supported, and spotted by athletic experts, the trainers who come from all kinds of backgrounds with a huge range of specialties have a place to continue their practice by teaching and sharing technique.
The class-based structure solves not only the issue of where to train but also how to train. Plus you get accountability and the supportive motivation sometimes required when learning something new. Trade your index cards full of monotonous workouts for a world-renowned coach, trainer, and fitness friend.
The Ideal X3 Member
Anyone. Mike means that with all his might. The only caveat is willingness. X3 is a place of learning and opportunity designed to provide a better fitness solution for all interests, all ages, and all ability levels. Members of X3 are known as Warriors whether they’re 8 or 80, whether it’s day 1 or 100. If someone is willing to take the next step toward bettering themselves and trying something new, they’ll thrive at X3.
The class offerings range in so many aspects; every trainer brings a unique perspective and set of teaching styles, and the training can go from Vinyasa flow to roundhouse kicking mastery. The community that develops in a place like X3 thrives off individuality and unique needs, so the more diverse the merrier.
The community dynamic really shines when entire families join. At traditional gyms, kids are usually placed in child centers where they roam around while their parents run on a dreadmill for an hour. X3 wants everyone to bring it, so bring along the kiddos! The youth classes add structure to a child’s natural energy. The youth trainers are what make the classes so impressive. They instill discipline and patience in a way that the kids can understand and appreciate. These teachings circulate off the mats as well, lending themselves to better stress management and easing the strain of growing pains.
Fitness Evolution
Mike stands behind the importance of change, claiming it is the most important lesson he’s learned since starting X3 Sports, and one that every member can benefit from. “Growth requires change in activities, habits, and mindset. In order to be something different, you have to become someone new. These don’t always have to be big changes or drastic changes, but they have to be consistent ones. Consistency in anything will ultimately lead to success. The first step to change is the most impactful, then the next step, and then the one after that.” Take little bites to get big results. Consistency and change aren’t opposites in this case; they’re the two pillars of X3 sits on, encouraging members to take chances while giving them the support they need to make those changes stick.
What began as a single facility in Atlanta with 300 members has grown into 5 Georgia locations with over 3,000 members. Yes drink the Kool-Aid, it’s obviously working. Fitness isn’t a fad, it’s a foundation of health and happiness. For anyone looking to be a part of a community of unique but like-minded warriors, X3 is the destination and the journey.
New Year Fitness Spike: Avoid the Crash, Aim for Consistent
Resolution Who?
Resolutions are so last year. Revolutionize the way you think about yourself and your fitness for the New Year! If 2020 has taught us anything, it’s to be kind to ourselves. Keep your goals flexible and sustainable, and don’t restrict yourself with a set of high, unrealistic standards.
Let’s turn this fresh year into a trackable reset. Here are some common fitness resolutions that we’ve remixed to be more attainable and just as rewarding (maybe more).
- No carbs in 2021 → Limit carb intake to one meal a day!
- Lose 30lbs → Gain x lbs in muscle
- Fit into my jeans from 5 years ago → Feel comfortable in all my clothes
- Look like certain celebrities → Stop comparing myself to others
Give yourself grace by customizing a plan that suits your self-improvement goals. The busyness of everyday life can bury your daily goals. Don’t let it! Keep a log of your mindset, actions, and goals to remind yourself of the progress being made, no matter how incremental they might be.
Consistency is Key
X3 is all about bringing out the warrior inside you, not transforming you into somebody else’s idea of what makes a warrior. Listening to your body is an important approach to better understanding your needs and limits. Instead of reacting to a picture of yourself, a glance in the mirror, or a short-lived spurt of energetic inspiration, decide to appreciate yourself. You don’t have to exercise every day to see a pay-off. Why not try for twice a week? Or, instead of eliminating and restricting your eating habits, make a few trades. Trade your post-dinner ice cream for banana soft-serve — just blend two frozen bananas with a piece of dark chocolate for a super satisfying treat.
Here are a few more attainable trade-outs for long-term results and retainment.
- If you have a pup at home, extend your 3x daily walks a few more blocks. Not only will your pup thank you, but your mental and physical health will benefit without feeling like you’ve tried.
- Water yourself like it’s a reward. Every time you consume something or drink a beverage, pair it with a glorious glass of water. Tell yourself one cannot happen without the other. Drinking water may be the oldest advice in the book but we cannot stress enough how important it is for your total wellbeing. Create a habit of keeping water at all times.
- Work out at the same time every day. You’ll eliminate the excuse to postpone because it’ll be a staple in your schedule. Coworkers, kids, spouses will learn to let you have your lunges without interruption.
X-periment with Movement
In order to stay consistent, you have to like what you’re doing! This doesn’t mean you have to stick to one activity or a single source of exercise. Consistency is more about time, place, and frequency and less about the type of movement you’re practicing.
X3 is more than a gym because our facility and philosophy don’t simply leave you to your own devices. You’ll be equipped with options, routines, and long-lasting techniques that you can take with you outside our doors. We encourage an open-minded approach to finding what works for you. Our classes vary greatly by style and trainer technique! Try everything. Find what works for you and allow yourself to pick and pull from each class to incorporate it into your everyday life. Maybe you can’t perform kickboxing daily, but you can throw three sets of high kicks in your kitchen while lunch cooks. Develop your fitness based on your lifestyle for ultimate cohesion and let our experts at X3 help.
Happy New Year to all our current warriors and curious potential new warriors!
Edible Fitness: Giving Old Pumpkins Purpose
If you love carving pumpkins, odds are they look scarier now than they did on Halloween. Or maybe you keep a few uncarved gourds around your house for fall. But what to do with them when time’s up? For those without wooded backyards and deer aplenty, chucking the big orange busts out the backdoor is probably poor form, especially where neighbors are involved.
Check out these four useful, sustainable, and yummy ideas for how to dispose of and use your pumpkins to their maximum potential!
Compost Creation
Many local farmer’s markets offer a compost program where they provide you a bucket to be filled with that week’s compostable food waste and you bring it back the following weekend. This is a great option for those who’ve hollowed out their Jack-O-Lantern and an excellent resource to use in general when produce goes bad in the house. Or you can toss it into your own compost pile. Compost helps soil breathe better, ensuring plants are healthy and vibrant.
Pumpkin as a Weight
You didn’t think we were going to leave out fitness, did you? An improvised workout with a household object is the best! You can’t help but smile when a big, orange orb is flying through the air towards your outstretched arms. Grab a pumpkin (make sure to cut off the stem!) and a partner for a few rounds of squat tosses. The partner who starts gets in squat formation with arms 90 degrees holding the pumpkin. They squat down slow and spring up at the same time they toss to the other partner, who catches as they go down slow; then spring, and repeat. When you get tired, see who can come up with the most inventive workout using your new pumpkin weight.
Hatchet Toss
To appeal to our warrior families with teenagers, we’ve chosen a recently popular activity to inspire this next pumpkin improvisation. Heads up, this is for adults and it does involve a sharp object. Dress and zone appropriately. If you have a small ax or hatchet, delight your teen by suggesting you throw it at the pumpkins after briefing them on safety precautions. Paint a small bullseye on the upper-side facade of the pumpkin and stand the standard 12-15 ft back from the mark. To throw, hold the handle in the middle of the hatchet with the blade facing forward. Pull your bent arm overhead then throw forward straightening your arm as it falls. The best 8/10 gets the gold! An alternative to the supervision required for the hatchet toss, create a ring toss using the pumpkin as a post. Whoever constructs the most clever ring out of household material will have the ultimate advantage!
Pumpkin Seed FTW
Great in theory, but are pumpkin seeds worth the hassle of the pull, wash, dry that they require? With this recipe and method, we say, yes! Pumpkin seeds are nutrient superstars high in antioxidants, magnesium, and fiber. Replace your movie popcorn or pre-dinner chips with these and you’ll wish every season was pumpkin season. All you’ll need for this tasty recipe is melted butter (or oil of your choice—we’re sesame oil fans), salt and pepper, and a teaspoon of Worcestershire sauce. Once you’ve detangled the seeds from the innards, place them in a colander under cold water to detach the remaining fibers from the seeds. After rinsing, lay the seeds on a towel and pat them dry. Place them into a bowl and add all the seasoning, making sure every seed is nice and coated. Place the seeds on an oiled baking sheet and bake for 45 minutes at 200 degrees. Stir the seeds from time to time so none get caught in a hot spot; for an additional 5 minutes, bake on 350 for a crunch-causing zap. Enjoy!
Bonus Round: Pumpkin Pie Recipe
Making fresh pumpkin pie is not a small feat, but think of the pride you’ll feel in taking a vegetable to its perfect final form: a pie.
Just don’t use your old Halloween pumpkin for this one. You’ll need to buy a pumpkin that’s made for cooking, not carving (like a “sugar pie pumpkin”).
To make pumpkin purée from scratch, cut a medium-small pumpkin in half. Scrape out the insides and set aside to compost or make seeds from! Line a baking sheet with foil and place the pumpkin halves cut side down on the lined baking sheet to bake at 350°F for about an hour to an hour and a half. Remove from oven, let cool, scoop out the insides.
For the rest of the pie, here’s what you’ll need:
- 2 large eggs plus the yolk of a third egg
- 1/2 cup packed dark brown sugar
- 1/3 cup white sugar
- 1/2 teaspoon salt
- 2 teaspoons cinnamon
- 1 teaspoon ground ginger
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground cloves
- 1/8 teaspoon ground cardamom
- 1/2 teaspoon lemon zest
- 2 cups pumpkin pulp purée
- 1 1/2 cup heavy cream or one 12 oz. can of evaporated milk
- 1 pie crust
Beat the eggs in a large bowl as you mix in the brown sugar, white sugar, salt, spices: cinnamon, ground ginger, nutmeg, ground cloves, cardamom, and lemon zest. Throw in the pumpkin purée and cream then beat together until everything is well mixed! Pour this mixture into your favorite pie crust and bake for 15 minutes at 45 degrees. After that time is up, lower the temperature to 350 degrees and bake for 50 more minutes. Do the jiggle test; if the knife is clean, serve! Enjoy with smiles and hopefully heaps of whipped cream.
Happy Thanksgiving, Warriors!
Trainer Spotlight: Aaron Taylor
Looking to reach your fitness goals? Our fitness coaches have got you covered. Take a look at Aaron Taylor, one of our dynamic fitness coaches who teaches Kickboxing, Fast Track, and boxing. We recently sat down and got to know a little bit more about Aaron’s teaching philosophy and his lifestyle. Aaron takes pride in teaching the correct technique to our members and he is always looking towards improvement.
X3 Sports: West Midtown
Keep reading to take a dive into the kind of healthy choices Aaron makes about eating, what he gets into on his days off, his favorite workouts, and his personal life.
What is your favorite thing about your job?
“Showing technique that is one of the things I pride myself on. Because when it clicks that look on peoples face is that “OH thats why that makes sense as to why things are done a certain way that’s what I love.”
What is your favorite healthy snack?
“Fruits with a lot of water. So, like oranges , watermelon, and apples. Eating your water is one thing Tony Tucci taught me. Not only do you get the hydration but you get vitamins and minerals and things of that nature. Grapes, that’s another good one. That’s what I am on right now.”
What is one thing that a lot of people get wrong about fitness?
“Well the most prevalent thing I think is thinking that it’s going to happen in a short amount of time. You know you have to give yourself time in order to see the changes. The other thing is truly not eating properly. Your body is made in the kitchen. You know how they say 80% kitchen 20% weight room. That’s true if you’re not eating properly and finding out what truly works for you eating clean, maybe at a calorie deficit that is what truly helps you get your goals.”
What is your favorite core exercise?
“Right now it’s anything where I’m hanging from a bar and bringing my legs up. So you really get that full range of motion fighting against gravity bringing your legs up.”
What personal record are you currently trying to beat?
“My body fat percentage. You know sometimes I struggle on the weekends like I had 3 bowls of cereal last night before I went to bed. Sundays kind of get me because I am kinda sitting around. But just pushing myself personally knowing I reached this level. It’s almost like in anime going from super saiyan 2 to super saiyan 3. When I first got in shape I was at super saiyan I think right now I am hovering super saiyan 2. How do I get to super saiyan 3 and that’s like the body fat percentage. Truly being shredded that’s my goal working on the shred.”
What is your favorite type of cardio?
“Honestly it’s kickboxing. Biking is really good too. One thing that is underrated that I actually do a lot of is walking uphill on the treadmill. That is probably the one I do the most but my favorite would be on the heavy bag.”
Do you have any pets?
“I actually just got a pet this year. Her name is Mari. She is like a redbone hound mixed. She is super outgoing, fun, loving, and has a lot of energy. That’s my baby.”
What’s your favorite way to spend a day off?
“Getting snacks and food the night before and just binge watching stuff. Having a series whether it’s anime or something on netflix. Just give me something good that I can watch like 10 episodes in a day.”
What accomplishment are you most proud of from the last year?
“Honestly this job. Like I’ve also wanted to teach kickboxing. To be in this type of environment where I can teach people Muay Thai / Kickboxing. So in the past year alone getting this opportunity to teach technique is probably the thing I’m most proud of.”
Who is someone you look up to? Why?
“My dad. I think he is an OG triple OG. Times were a little hard growing up emotionally. He was hard on me when I was young but as I got older and I became more mature I realized why he was doing the things he was doing. It was always out of a place of love, it was never out of a place of anger. So he is somebody I look up to. Fictionally, I’m going to have to go with the goat. Goku because Goku is always wanting to be better. He wanted to test himself and push himself to see how far he could go. I think Goku might be the greatest cartoon character period of all time just for his personality.”
His classes are just as awesome at as he is! Come take a class with Aaron at our West Midtown location! Let’s reach your fitness goals together!
Tempting Tonics for your Halloween & Health
It’s the time of the year when people increase their candy intake and stay snuggled into their warm beds a little longer on the dark, chilly mornings. You can enjoy all the sweetness autumn has to offer if you just keep your mind and body balanced. To wish you a happy Halloween and set you up for a healthy season, we’re treating you to a witches brew or two. These are not your typical hair-of-a-snail, nail-of-a-hare kind of brews — they’re health tonics with all sorts of healing properties to help you cleanse, reset, or recover from a sweet-scary month! It’s almost like magic.
You almost can’t spell “carrot” without “care”!
We all know the common carrot, right? But do we really? Besides the common knowledge that they’re “good for your eyes,” what benefits do these crunchy ground dwellers hold? A whole lot. As the well-respected nutritionist James Duke has said, “The more I read, the more I suspect that carrots by virtue of their vitamins A, C, and E, their pectin, fiber, and sitosterol content, might indeed be cancer preventative.”
If that doesn’t tell you what you need to know, let’s hear it as a rhyme and read it slow.
Some claim that ginseng is the best
The miracle begetter
But carrots cost a whole lot less
And taste a wee bit better
Behold the proof, the beta-carotene spiller! Let’s cheers to carrots with this potion thriller.
The ‘Bugs Bunny Meets Virgin Mary’
Yield: 3 ½ cups
4 sprigs fresh rosemary (needles only)
½ fresh jalapeno
2 garlic peeled cloves
1 pound of whole carrots (5-7)
4 stalks of celery
1 ½ fresh tomatoes
¼ teaspoon fresh pepper
½ teaspoon salt
¼ teaspoon paprika
9 fresh basil leaves sliced
1 lemon (juiced)
This may seem like a lot but rejoice! It’s all going into a juicer, blender, or magic bullet! Depending on desired consistency, add water at your own discretion and enjoy! As the carrots work to provide you with vitamins, pectin, fiber oh my, the garlic and tomatoes are working to provide your immune system with plenty of antioxidants. Pro-tip; if sipping isn’t your style, add a dollop of Greek yogurt for a tasty, gazpacho-style soup! Even pro-er tip; add vodka. Drink responsibly.
Lavender? I barely know her!
At X3, you know we keep it high-energy, but balance is key and a good night’s sleep after a day of exercise keeps you in peak, healthy condition. What better ingredient to put you at ease than the aromatic lavender? David Stretch, a popular doctor at the University of Leicester, found lavender had extremely beneficial effects on patients with insomnia. Its healing properties extend to the nervous system as a regulator, which has balancing effects on nerves and mood. Let’s slow things down with a bedtime tea that is relaxing, soothing, and when iced, cooling.
‘Sweet Dreams Tea’
Yield: 4 cups
¼ cup of dried camomile
¼ cup lemon balm
¼ cup dried lavender
½ tablespoon of honey
Combine the camomile, lemon balm, and lavender in a saucepan with 4 cups of water. Stir well, cover, and bring to a boil. Reduce heat to a simmer once the boil is full & cook for 10 minutes. Remove from heat and steep for 10 minutes. Strain the tea into cups and add a squeeze of fresh lemon. Prepare for destination relaxation.
From the whole X3 team, have a safe and happy Halloween however you choose to let your little inner monster out to play.
Nutrition, Reimagined: Easy, Sustainable Wellness
You’ve probably heard people say fad diets are not sustainable, and we tend to find that’s true for most of our members! Sure, they’re fun to try if your eating habits need a refresh. But having a positive, consistent, long-term relationship with food is the best way to feel nurtured and healthy. Personal wellness is an ongoing process. Without a plan, keeping up with it can be overwhelming. But by treating what you eat with thoughtfulness, it can be simple to use eating as an act of self-care.
This blog’s goal is to help you rethink how you interact with food. We want your health to be an ongoing love affair, rather than a means to an end. Please keep in mind that no information in this blog is meant to provide medical guidance. Your specific health concerns are subjective and personal, but we hope these small adjustments provide you the encouragement to love yourself and your health!
Nutrition isn’t…
First, let’s start by unlearning bad habits. Nutrition is not perfection, deprivation, or starvation.
By definition, nutrition is the process of providing or obtaining the food necessary for health and growth. It’s all about understanding yourself and everything that leads up to the moment you yell “dinner’s ready!”
Foraging is fun!
You’d think that grocery shopping should be about as natural as breathing. Everyone does it, but only some enjoy the thrill of “foraging.” For others, it falls into the boring chore status. If we’re buying food that doesn’t excite us, how are we expected to put in the necessary time to prepare healthy meals? Time and intention are aligned with output. Our suggestion? Mix. It. Up.
Farmer’s markets, international food markets, and local farm CSA’s are great places to start. CSA stands for Community Supported Agriculture. These are secrets to many healthy eaters’ success. You sign up and get produce (often delivered) directly from farmers. Buying fruits, veggies, herbs, and meat from CSA’s or farmer’s markets is the best way to ensure local, in-season, organic produce.
Shopping local benefits the community and opens a door to you and your family for a more immersive look at food health. If this is child’s play, get that home garden blooming and grow your own seasonal goodies.
Process, Process, Process
Perhaps the most important in our nutrition; the preparation! Preparing an elaborate meal from scratch can seem daunting. But what if we pressed pause on that narrative? When you think about it, prepping, cooking, and eating is an excellent source of moving meditation. When we rush the way we cook and eat, our nutrient absorption becomes more about instant gratification rather than ongoing nourishment. Start with one night a week where you make a whole meal from scratch using primarily fresh ingredients (it’s okay if your spices and flavor tidbits come packaged). If you have children, welcome them into the kitchen so there’s a teaching element. Chop, blend, boil—the onomatopoeias could go on—and enjoy the process of food preparation. Eventually, you’ll begin to feel inspired by produce and their versatility.
Use it up!
It can be discouraging to your newfound love of “foraging” if the produce often goes to waste. It’s a lot to keep up with and sometimes, appearances can be deceiving. Most fruits and vegetables are perfectly useable far beyond their “expiration.” And you can freeze almost anything! When you get in the habit of getting creative, experimentation comes naturally. Below are some essential repurposing tips for food items that aren’t fresh enough to consume head-on.
Greek Yogurt
Speaking of self-care, this one’s for you! Use far-out Greek yogurt to make a nourishing face mask. Greek yogurt is full of lactic acid, which helps exfoliate dead skin to allow brighter skin to come out from underneath dull, dead skin. For added benefits, throw a tsp of honey into the mixture and take a moment of stillness.
Milk
A carton of milk that’s starting to sour can be the scariest thing lurking in the fridge, but don’t let your senses deceive you! Soured milk is a great addition to baked goods. Add it to cakes, cookies, waffles, and layered-bars for a rich balance that perfectly complements sweetness.
Wilted Herbs & Veggies
There’s a sadness (and stench) specific to wilted greens that are incomparable, however, don’t toss those stinkers out! Wash and peel (if necessary) then chop and freeze. Bring them out on a rainy day for homemade soup. The veggies can be added to a standard broth to boost flavors, nutrients, and waste-free deliciousness. Another fun use of older veggies is a creamy puree that deliciously elevates a protein dish. An X3 favorite is the turnip, which can be thrown in a food processor with salt, pepper, and cream to reveal a carb-like consistency that rivals the richest mashed potatoes.
Salsa
Discovered by happy accident, old salsa is a favorite secret ingredient to master a tangy, perfectly random chili. Despite what our children tell us, tomatoes are the most important component of a top-notch chili, so why not try tomatoes four ways? A can of tomato soup, freshly chopped tomatoes, tomato paste, and that old salsa is a nightshade party in the making. Remember, recipes are not laws! Have fun with your creative culinary license.
Make it a Lifestyle
Temporary dieting and flash-cooking can seem like time and weight savers, but a more preventative, long-term approach to nutrition will yield better results and leave you feeling more connected to yourself. Once food becomes a source of energy, comfort, and creativity, sharing meals can transform your quality time with others. You can unwind AND eat well. It’s a win-win for your mind and body. Don’t forget the beauty of sharing! Get your family involved and allow children to make dinner decisions based on the produce you have in the house that needs using. Food appreciation is our favorite fad.
12 Ways to Keep Your Kids Active from Home
Home isn’t just where the heart is anymore; home is now where the teacher, gym, student, chef, and professional lives, works, learns, and plays. As the home base continues to be redefined and parents become the central source of entertainment and education, the time has come to talk about exercise at home with your quarantined kiddos!
Most kids either love PE class or hate it. And without the fun of things like colorful kickballs, sprawling gymnasiums, and soft running tracks, it’s hard to ‘go the extra mile.’ But keeping your kids active is vital to their physical and mental health. It’s worth getting a little creative — and you might just have some fun in the process. Whether you’ve got a little tike at home or you’re trying to peel your teenager off the couch, X3 has some endorphin-boosting suggestions that might help keep your kids (and you!) moving.
Little Tikes
Ages 2 years old to 5 are notoriously energetic bundles. It’s the structure, variety, and liveliness of the lesson that will keep them interested and excited to move and play. What is sure to keep them the most engaged is guardian participation — get dirty with the ones who know how to best! Try these fun, simple activities to get their minds thinking and their wiggles out.
- Body Alphabet: Teach your tinies the alphabet and get them stretching at the same time with a standing charade game of letter-making. From A-Z, call out letters for them to shape with their bodies. Have them jump between each. Bonus points for spelling their name!
- Balloon Bounce: This requires equipment, but the lightest of sorts. Grab a bag of balloons and work together to blow them up; make sure to highlight the importance of breath in fitness. Have everyone pick their favorite color and get to bouncing. Try to keep as many balloons in the air as you can; risky dives are welcome in a safe environment.
- Mimic-me Yoga: At X3 Sports, yoga is a favorite fitness program. Focusing on alignment and breathwork is vital for a safe, stretchy foundation. Place a mat down for you and each child (bonus points for matching outfits) and go through a few simple sequences together. A few repeated rounds of Vinyasa flow, scorpion dog, and tree pose will go a long way for breath and blood flow.
Elementary
If there’s an age with the most curiosity and boldness, it’s 6 to 10 year-olds. Take the adventuresome route to exercise, and delight in seeing their exploratory antics. The outdoors are your best gym for this age, with space to move and a world to discover.
- Nature’s Lincoln Logs: Fall is around the corner, meaning the weather is crisp and the trees are dropping activity sticks (aka twigs) in yards all over. Set a timer for your sprouts and have them run and collect as many sticks as they can find. Once collected, time them again as they build stackable housing for your neighborhood chipmunks.
- Two of Everything: Keep them curious about nature and encourage discovery. This activity involves exploration and treasure! Choose 5 to 10 outdoorsy items that you know can be found on your property. Tell them to race the clock to collect two of each item to later compare and study. Bonus points for hill climbing and parent-approved digging.
- Soft Lawn Brawls: Jiu-Jitsu is an incredible outlet for connecting the mind and body with patience and observation. X3 has been a teacher of the craft for over a decade with youth and adult classes offered. Once your child has experienced Brazilian Jiu-Jitsu with our stellar trainers, continue the practice at home on soft indoor mats or a giving lawn. Kids’ first class is free at X3, visit here to sign up!
Inbetweeners
Let the competition begin! The nearly-teen boppers in the 11- to 15-year-old range are here to play and they’re here to win. This is a great time to introduce a healthy splash of competition. Agility training and with timekeeping (EMOMs!) plus a rockin’ homemade Warrior obstacle course is just what the doctor ordered. Boost their confidence with fun competitions.
- Pass the Egg Relay: Similar to the Egg on a Spoon challenge, this requires faster and more dexterous movement. Have relay races with your pre-teen using an egg as the passing torch. Going fast while maintaining a gentle grip ensures attention paid and energy expelled. Whoever breaks the egg first is disqualified (or just has to learn to make breakfast).
- Household Goods Agility Course: Pull together some lightweight homewares to stack, chart, lift, and signal a Fast Track obstacle course. Lawn chairs, ropes, chalk lines, water buckets are just a few of the many items you probably have around your house they can use to get a great cardio workout.
- Pillow Boxing: Youth boxing at X3 is a favorite for our trainers. Kids learn self-defense techniques and overall confidence in their strength. Lucky for you, all that’s really required is good form and a soft place to land those punches. Grab a few pillows and call out “hook, uppercut, jab!” to get them pillow punching and core crunching.
Teen Spirits
Anticipate the eye-rolls and don’t feel deterred. Teens are strong, capable, and have angst to expel. Let them run the show. Getting a laugh out of the experience will make it more fun for everyone. Don’t take it too seriously. Those TikTok dances can count for cardio! And who knows, it might offer a bonding experience!
- Silent Disco: Parents, this is your chance to shine (or embarrass yourself — to the delight of your teen). Everyone puts headphones on in this stress-relieving activity. At the start of the music, eyes close and the dancing begins. We bet they’ll peek and decide you’ll be the dorkiest person on the planet; a noble trade for a heart-pumping dance-off.
- Nostalgic Capture the Flag: Go old school with this classic neighborhood game and add a technology twist: tuck their phone in something bright and hide it someplace safe. Then launch a game of ‘cell phone’ capture the flag. The extra incentive and sneaky aspect are fun for all ages.
- Avenger Training: Power Track is a Level 2 style course at X3, which builds strength using bodyweight and additional weights for muscle development. Find fun objects around the house and see who can perform the cleanest squat or the meanest set of lunges.
Youth Fitness at X3 Sports
Introducing children to fitness at an early age is extremely beneficial to their physical and mental development. Our facilities and top of the line trainers are dedicated to providing a place of confidence and learning for your kids. Start them in our youth classes and by the time they enter teenhood, they’ll be ready to join a handful of adult offerings. We believe in discipline, community, and having fun. Have yet to try X3? A free class awaits!
Trainer Spotlight: Bia Bitetti
At X3, we’re all about helping you achieve your goals, and our trainers are one of our secret weapons. This week, we sat down with Bia Bitetti to give you a behind-the-scenes look at what makes our high-intensity West Midtown trainer tick.
Read on to learn more about Bia, her 81-year-old inspiration, and her new program idea. (Pretty sure you haven’t heard this one before. Butt we think you’re going to love it.)
What did you do before you came to X3?
“I am from Rio de Janeiro! I have 25 years in teaching physical education and have worked in gyms ever since I graduated from college.”
What does life outside of work look like?
”In addition to teaching, I was a crossfit athlete for Roots- Razies Crossfit in Brazil. I trained a lot in my spare time but on the weekends when off, I was either cycling or going to the beach with kids (2 kids 20/15).”
What type of training do you specialize in?
”I specialize in bodybuilding, general fitness for athletes and crossfit.”
What made you want to become a trainer?
”My father is 81 years old and still continues to swim and be active despite his age. He’s always encouraged me and my sisters in sports and is one of my biggest inspirations.”
We heard that you are wanting to start a new program separate from the classes that you teach at X3 Sports. Can you give us some details on what members can expect?
”My program is specific in Brazilian Butt Training. It is something that many people, particularly women in my country want to focus on training. We use ankle weights, bands, and sometimes small bars for squatting. This type of training not only targets the glutes but also quads and hamstrings. Typically, a program like this will be 3 times a week for 45 minutes.”
How long will this program run for?
”3 months will be the minimum for good results. It will be in a group group setting, much like class, so you have that accountability.”
Who can join?
”Anyone can join this program but it is made specifically for women who want to increase their glutes, quads, and hamstrings.”
What if I don’t want to join your program but want to train with you on something else?
”Anyone can book personal training sessions with me! Contact me for my availability and we can start right away!”
Bia teaches Fast Track and Power Track classes at X3 Sports West Midtown. To book a class with Bia and get your butt in gear, view our West Midtown classes here:
We will be introducing a new trainer each month. Be sure to check out Facebook and Instagram for updates when we introduce new trainers!