A Guide to Coaching

Horse & Carriage

Coaches exist to guide their students

How coaches help?

Horse CoachThe word coach, in the context of what we at B3 love to do, is 18th century English slang for an instructor who “carries” a student through an exam similar to the way a horse-drawn carriage takes passengers to their destination. While Chicago may still operate some carriages, we think modern times have better analogies: the modern coach is like a GPS for your personal goals.

Where are you now?

When working with a coach, it is useful to determine together where you are today. Often times when setting health and fitness goals, we like to think about where we want to be, but without first understanding where we are today, reaching the end goal is impossible. At B3, we like to determine where you are now through a short consultation for all new members. Let’s say your goal is to lose 15 pounds. The route to reach that goal looks different for a 250 pound male vs a 135 pound female. This is why understanding where you are now matters so much.

Please enter your destination

There’s two ways this part plays out.

  1. You know where you want to go. If you have a clear goal in your mind’s eye of where you want to be, a coach can help provide a clear path on getting there. If you know you want to obtain a StrongFirst certification or set powerlifting personal bests, you are part of group 1. You may have the tools now to reach your destination on your own, but working with a coach is likely the path of least resistance.
  2. Group 2 is where most of our students fit in. They have a vague idea of where they want to be – lose some weight, get stronger, be healthier, etc. – but they don’t have a well defined end goal in mind. We love helping this group! Just like when you are looking for a gas station or a coffee shop on a road trip and your GPS recommends some options, a coach can take an idea in your head and help make it more concrete.

Whether you’re in group 1 or 2 above, working with a good coach can help you reach your destination as effectively as possible.


Phone AppWe’ve all been there. You’re following your charted course and out or nowhere there’s a traffic jam. Could be construction, an accident, who knows! What we do know is the plan needs to change. No problem! A good coach is going to help correct course when things don’t go as planned. We don’t work with professional athletes; it’s not our calling. We work with busy moms and dads. People who work odd shifts and long hours. People who care about more than their heaviest bench press (though we help here too). We are equipped to help adjust plans and encourage our students focused on the things they can control.

Coaches direct, they don’t drive

Here comes the hard news, for both coaches and clients. We aren’t Tesla (come on Elon!). Just like your GPS can guide you, it’s up to you to reach your destination. Before you start working with a coach, make sure you are willing to put in the work. While coaches can provide some motivation to help keep you on track, you must know why you need to get where you are going. The person behind the wheel is responsible for making sure they reach their destination; you are the driver.

Who we coach

A Giude to CoachingIf you’ve read this far, thank you. We know how valuable your time is and appreciate you spending it with us. B3 Wellness provides coaches to everyday people looking to build better bodies. We work with people who have a general idea of where they want to be, but aren’t sure the best way to get there. People who can commit 3-6 hours a week at home working on improving their health and fitness because they want to spend more time playing with their kids; because they want to be proud of the person looking back at them in the mirror; because they don’t like breathing heavy after climbing a flight of stairs. People who don’t believe that fitness is defined by 6 pack abs or how “hard” a workout is.
If that sounds like what you are looking for, we would love to connect and help you discover your destination and chart the best way to get there.

No Pull Up? No Problem!

Flex Hang

Your health and fitness means a lot to us, and the fact that you trust us with yours means even more. As we continue to try and provide the best coaching around, we think an overview of a few movements would be beneficial to everyone.  Because we workout at home, we often get asked for modifications or alternatives to movements based on limited equipment or fitness level.  Can’t do a pull up? No Problem! We are here to help you be the best version of you, from home!  So let’s dive a little deeper into some common foundational movements within our class programming, and see if you can better your technique with these few tips.

The Kettlebell Clean and Press

  • Hinge back with your hips and reach for the kettlebell with one hand, ensuring your hips and shoulders stay square
  • Hike the bell high in the thighs and generate power with the hips to get the bell into the rack position (think zipping a sweater)
  • With a vertical forearm and straight wrist, press the bell overhead while squeezing your quads, glutes, and core
  • If performing the clean and press, re-clean the bell between each press

The Pull-up

  • With palms forward, thumbless grip, pull yourself up using strength (no kipping/swinging) until your upper chest or neck touch the bar
  • Ensure your elbows are fully straightened between each rep and a noticeable pause is present
  • Try to maintain a hollow position throughout the movement; pelvis tucked with glutes and abs engaged
  • Some regression and progression ideas:
  • No access to a pull-up bar – substitute 3 controlled bent over rows each side
  • Unable to pull-up yet – flexed arm hang for 10 seconds per prescribed rep
  • Unable to flex arm hang – straight arm hang in the hollow position for 10 seconds per prescribed rep


The Kettlebell Swing

Nailing the kettlebell swing is the essential to be proficient in the foundational movements with the bells. Here are some reminders:

  • Neutral back
  • Shoulders packed
  • Handle above knees in backswing
  • Plank at top of swing
  • Straight arms at top of swing
  • Abs and legs tight

Kettle Bell Swing


Goblet Squat

Coach Dan John did a wonderful thing we he invented the goblet squat. Over the years the goblet squat has been an amazing prescription for teaching people proper squat mechanics with little risk. At B3, we don’t think everyone needs to squat heavy, but we do believe everyone needs to squat!

Here are some quick things to remember when goblet squatting:

  • Chest tall
  • Abs braced for a punch
  • Bell held with lats
  • Sit “between” your knees
  • Knees track the toes
  • Hips, shoulders, bell rise together

Goblet Squat


If you’d like to check out a class with us, from home, shoot us an email and we can set you up to try it.  We want to support you and your goals to live a healthier life.  Email us at info@b3-wellness.com we can’t wait to connect with you!