Move
WHAT’S YOUR EXERCISE BARRIER? (WE HAVE A SOLUTION)
At some point in our lives, we all experience something that threatens to keep us from exercising. And while our first reaction might be to take a break from the studio until we’re feeling 100 percent again, it’s often better to keep your body moving—taking care to protect and, when appropriate, strengthen the affected area.
We asked Producer and Instructor Trainer Andrew Ash to break down some of the most commonly heard exercise barriers and how to overcome them. The takeaway? Where there’s a will to do B3, there’s a way. Promise.
THE BARRIER: “I have chronic lower back pain.”
THE SOLUTION: You’re in the right place: B3 was created by Sadie as a way to help alleviate her own back problems. She wanted a results-driven workout that would work for her, but also for others. A lot of people think the solution to back pain is to not move at all—and of course you should always consult your doctor first—but oftentimes, moving can actually help alleviate pain. B3 workouts, in particular, improve mobility in your upper spine and strengthen all the muscles surrounding your lower and upper back, all of which ensures that the right muscles are firing to protect your lower back. Building more core stability is what’s going to ultimately help the most, and that’s a big focus during our classes as well. It’s also important to tune into how you’re moving on a day-to-day basis, even when you’re not in the studio. When you’re bending forward, take note of whether you’re moving from your lower back or your hips. It should be your hips. Sometimes you have to retrain your body to move properly, and B3 was designed to do just that.
THE BARRIER: “I’m recovering from a knee injury.”
THE SOLUTION: You’ll want to stabilize and strengthen the muscles around your knee, which B3 does. The key here (and one of the hardest parts) is being really patient in the process. It’s easy to get frustrated because you want to go right back into turbo mode after an injury, but that’s how you end up getting injured again. What’s great about B3 is that you can do almost move while standing—so if being on your knees doesn’t feel great, you can always stand up. And if bending your knees and going low hurts, we encourage you to stay higher, more in a primary posture. Also, B3 classes don’t include any jumping or any moves that will compress your joints, so you don’t have to worry about putting too much impact on your knees. Let your body be your guide here. Any time you feel pain, adapt the posture.
THE BARRIER: “I just had a baby!”
THE SOLUTION: We tell prenatal clients, “You’re going to modify all the way through your pregnancy, and once you have the baby, you’re going to modify all the way back out.” Women who worked out really hard before they had a baby expect to be able to just jump back into it post-baby, but it doesn’t work that way. You’ve got to take your time and allow your body to recover. Be your own advocate, and tell the instructor if you’ve just had a baby, especially if it’s your first time back. There will always be modifications available to you. We want you to breathe, move slowly, do what feels best, and safely regain your strength again.
THE BARRIER: “I have a totally unpredictable, hectic schedule.”
THE SOLUTION: We put a lot of classes on the schedule every day so that you can come whenever it works best for you and your busy day. Our best advice is to make your workout a priority and actually put it on your daily to-do list, just as you would an important meeting. Plus, with our online workouts, you don’t have to worry about getting to the studio at all! We have 10-minute videos that you can do any time of day (or night!). Even on the days that feel utterly packed, remember that finding time to work out will make you a healthier, happier person—and when you’re at your best, everyone aroune you benefits, too.
THE BARRIER: “I travel all the time.”
THE SOLUTION: If you have three feet of space and a computer, smartphone, or tablet with you, you can still get regular workouts in. With B3’s online workouts, we give you options that are easy to fit into your schedule (and/or hotel room!) when you’re on the go. Many of our online workouts don’t include props, and for those that do, know that you can always do it without them.
At some point in our lives, we all experience something that threatens to keep us from exercising. And while our first reaction might be to take a break from the studio until we’re feeling 100 percent again, it’s often better to keep your body moving—taking care to protect and, when appropriate, strengthen the affected area.
We asked Producer and Instructor Trainer Andrew Ash to break down some of the most commonly heard exercise barriers and how to overcome them. The takeaway? Where there’s a will to do B3, there’s a way. Promise.
THE BARRIER: “I have chronic lower back pain.”
THE SOLUTION: You’re in the right place: B3 was created by Sadie as a way to help alleviate her own back problems. She wanted a results-driven workout that would work for her, but also for others. A lot of people think the solution to back pain is to not move at all—and of course you should always consult your doctor first—but oftentimes, moving can actually help alleviate pain. B3 workouts, in particular, improve mobility in your upper spine and strengthen all the muscles surrounding your lower and upper back, all of which ensures that the right muscles are firing to protect your lower back. Building more core stability is what’s going to ultimately help the most, and that’s a big focus during our classes as well. It’s also important to tune into how you’re moving on a day-to-day basis, even when you’re not in the studio. When you’re bending forward, take note of whether you’re moving from your lower back or your hips. It should be your hips. Sometimes you have to retrain your body to move properly, and B3 was designed to do just that.
THE BARRIER: “I’m recovering from a knee injury.”
THE SOLUTION: You’ll want to stabilize and strengthen the muscles around your knee, which B3 does. The key here (and one of the hardest parts) is being really patient in the process. It’s easy to get frustrated because you want to go right back into turbo mode after an injury, but that’s how you end up getting injured again. What’s great about B3 is that you can do almost move while standing—so if being on your knees doesn’t feel great, you can always stand up. And if bending your knees and going low hurts, we encourage you to stay higher, more in a primary posture. Also, B3 classes don’t include any jumping or any moves that will compress your joints, so you don’t have to worry about putting too much impact on your knees. Let your body be your guide here. Any time you feel pain, adapt the posture.
THE BARRIER: “I just had a baby!”
THE SOLUTION: We tell prenatal clients, “You’re going to modify all the way through your pregnancy, and once you have the baby, you’re going to modify all the way back out.” Women who worked out really hard before they had a baby expect to be able to just jump back into it post-baby, but it doesn’t work that way. You’ve got to take your time and allow your body to recover. Be your own advocate, and tell the instructor if you’ve just had a baby, especially if it’s your first time back. There will always be modifications available to you. We want you to breathe, move slowly, do what feels best, and safely regain your strength again.
THE BARRIER: “I have a totally unpredictable, hectic schedule.”
THE SOLUTION: We put a lot of classes on the schedule every day so that you can come whenever it works best for you and your busy day. Our best advice is to make your workout a priority and actually put it on your daily to-do list, just as you would an important meeting. Plus, with our online workouts, you don’t have to worry about getting to the studio at all! We have 10-minute videos that you can do any time of day (or night!). Even on the days that feel utterly packed, remember that finding time to work out will make you a healthier, happier person—and when you’re at your best, everyone aroune you benefits, too.
THE BARRIER: “I travel all the time.”
THE SOLUTION: If you have three feet of space and a computer, smartphone, or tablet with you, you can still get regular workouts in. With B3’s online workouts, we give you options that are easy to fit into your schedule (and/or hotel room!) when you’re on the go. Many of our online workouts don’t include props, and for those that do, know that you can always do it without them.
