Hey everyone! Just popping in with a little heads-up: I’ll be going live today at 5 PM with a fun Holiday Glow-Up B3 Live Wellness Session - this will be about a 15 - 30 min session

We’re talking a quick morning flow, a super easy soup recipe, and a relaxing evening wind-down—all to keep you merry, bright, and feeling fabulous this season.

So come join me at 5 on today/ Wednesday—can’t wait to see you all there!”

I am constantly amazed by what BFR is doing for me. Yesterday I ran a 5k, set a PR, placed 8th overall and 1st in my age group. I have dropped over 3 minutes off my 5k PR without any 5k specific training. I don’t run much at all due to a back injury but I am still getting faster just from short BFR treadmill work!! I have two ruptured discs, creaky aching knees, I weigh 245lbs but with the blessings of the Almighty and my BFR work I am constantly raising the bar on the fitness! Praised the LORD and thank you BFR community!!

Full upper body workout with rotator cuff exercises to finish it off. More workout! Less time!

Are you leaving protein + fiber on the table?Come learn how to elevate your yogurt parfait the easy way — with simple pantry add-ins that boost flavor and function. 💪🍓

✨ This is the Elevated Way to upgrade your breakfast.🕔 Live tomorrow at 5PM inside the B3 Strength community — come join me!

Hey everyone. I’m not feeling well today and I didn’t post in time. Please watch a recording of a previous workout and I’ll see you soon!

The Burn is not a luxury. It is not a weekly treat to ice cream. It is essential to a vibrant life. Will you get your Burn today?

This is powerful training! The ability to increase lactate to these high levels with less time and weight. I can feel it. Feels like a a 40 minute time trial run accomplished in 15 minutes!

For walking, what pressure on the cuffs do you recommend?

Before the world grabs you, train your energy to rise. ☀️

Hi B3 Community - just finished my 5 pm class leading a simple mind body energy activation routine that when done daily before your B3 workout will create real change in your day 😊

This is the Kaizen way—a Japanese principle that reminds us: tiny, consistent actions lead to massive transformation.

Instead of crashing into your day, what if you trained your body and nervous system first?

I’ve built this short energy ritual from a method created by Mike Holland—and let me tell you, it’s now my secret weapon. 🔥

Just a few minutes a day to:

✅ Unlock your energy

✅ Flush out toxins

✅ Rewire your stress response

✅ Tap into vibrancy before the chaos begins

No perfection needed—just consistency.

.Let’s go.

💫 Try this for 7 days and tell me what shifts

Here is the link to the Tapping Solution that I referenced in the video to close the Mind Body Energy Routine - Have Fun!

I just wanted to provide an update to those who responded to my 5k warmup question a while back.

Through the use of training with B3 bands I was able to shave almost 3 minutes off my personal record for a 5k race in just a few weeks. What makes it even more impressive is the fact that I am not running very much at all. I am currently dealing with two herniated discs in my low back so I run no more than 5 miles per week maximum due to the back pain. I run 2 separate miles with bands on each week. My current cardio routine is mainly treadmill rucking, some stairs, sporadic speed ladder drills and assault bike (all with bands on). My mind is completely blown that I was able to drop my 5k PR from 26:08 to 23:15 with minimal running. I use the bands every single day for strength training and always have some sort of banded cardio warm up prior. My easy pace training training runs are now faster than what my maximum effort race pace used to be. Amazing results just keep coming!