Get fit and stay fit with we3fit! Whether you are looking for that perfect exercise class, are in need of daily supplements or a protein powder, we3fit has what you need.

We3fit - by women, for women!

[11/18/13]   One of the most difficult truths for many people to accept is: food can be the most powerful form of medicine or the slowest form of poison.

npr.org 11/11/2013

Sweat Your Way To A Healthier Brain


npr.org People may be making a mistake if they're relying on crossword puzzles for mental wellness.

skinnyms.com 09/09/2013

6 Reasons Why Weight Doesn't Always Matter


skinnyms.com Many dieters find their best efforts go unrewarded no matter how hard they work. This is why it is so important to focus on factors other than the number on the scale.


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[08/14/13]   "Trickle down habits are those habits that when changed have unintended positive consequences. For example working on a sleep habit first elevates energy, reduces hunger, decreases cravings, and increases motivation for exercise. This makes other habits far easier to manage." Metabolic Effect

[08/12/13]   "Life shrinks or expands in proportion to one's courage."
-Anais Nin

It's Monday - so get your courage on peeps, and get out there and do something big this week!

[08/02/13]   Persist past your desire to stop dieting or exercising. Do a little bit more today.

Do one more rep.

Work out 15 minutes longer.

Drink one more glass of plain, fresh water.

Eat one more large bowel of salad (without a lot of dressing).

And encourage one more person to exercise with you.

Are you ready to give 5 percent more today?

I can’t tell for sure, but I really feel that you are ready.

Am I right?

Make your move.

Christopher Guerriero


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[07/24/13]   Challenges? Why yes! Comfortable is easy. Challenge yourself everyday and be thankful for those people in your life who challenge you to be your best.

[07/22/13]   Dear Past, Thanks for all the lessons. Dear Future, I'm ready. @MotivatedGirls


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[07/12/13]   Did you know that vitamin D is essential for the absorption of calcium? And many, many people are vitamin D deficient which can increase the risk of stress fractures , depress immunity and reduce physical performance. Additionally, adequate vitamin D levels are important for promoting bone health and muscle mass. Most health experts recommend that those deficient in vitamin D should consume 1000 to 2000 international units of vitamin D per day. (Source: American Journal of Sports Medicine). Need help selecting an appropriate supplement? We can help with that! (Just drop us a private message.) Show up. Work Hard. Get fit.

[07/10/13]   Get ready for some CORE action today at Wonder Women Workout! Woohoo!

[07/09/13]   Now, if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon, and night. But the body is never tired if the mind is not tired. - George S. Patton

[07/03/13]   It's a perfect day for class! Come get your "workout on" so you can enjoy that second piece of pie tomorrow. See you all at 12:10!

[06/18/13]   The Snack Trap
We've all heard that snacking is great for the metabolism...but have you taken it too far?

In other words, your excessive snacking may be killing your fitness results.

Let's face it, there are only so many extra calories that the body can take before it adds those on as unwanted fat.

Even if you're eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing.

Here's what you need to know to avoid The Snack Trap:

1) Calories Count. Even when you're snacking on "healthy" food, you've got to keep track of how many calories that you're taking in. Almonds are healthy, but if you down 800 extra calories in them you'll quickly gain weight.

2) Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonderful thing to snack on as it fills you up and keeps you full longer.

3) Avoid Sugar Calories. Sugar is an awful thing to snack on when weight loss is your goal. Refined sugar is a catalyst for fat storage, so avoid any snack that contains sugar. Remember that eating sugar will satiate your hunger for a very short period of time, and then you'll quickly be hungry again.

4) Don't Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips...basically any guilty snack food you could think of. The premise is that since you're only eating 100 calories, the snack is healthy. I'm sorry, folks, but eating 100 calories of junk food is not a healthy snack. You are better off avoiding the junk completely and eating something wholesome.

5) Use The 'Is It Real' Test. As a rule of thumb, you should use the "Is it real?" test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it's good for you. If your snack can't go bad, then it's bad for you. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals.

6) Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with grains. When your goal is to lose weight and increase lean muscle then eating refined grains will work against you. If you only take one tip away from this article, let it be to remove grain-based snacks from your life. This single change could very well recharge your weight loss.
5 Fitness Snacks
1. Hard Boiled Egg and Sliced Veggies.
2. Sliced Apple and Almond Butter.
3. Natural, Low Sodium Jerky.
4. Seasonal Berries with 1/4 cup of Almonds.
5. A Bag of Homemade Kale Chips. See recipe below.
Now you know how to snack in a healthy way that will not derail your fitness goals. Remember that exercise plays a huge part in getting in shape and losing weight. Call or email me today to get started on a results-driven exercise program

Guilt-Free Kale Chip Snack

Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack.

Servings: 5

Here's what you need
• 1 bunch kale, washed and torn, stems discarded
• 1 Tablespoon olive oil
• dash of salt and pepper
• Preheat oven to 300 degrees F.
• In a large bowl mix the kale pieces with all of the ingredients.
• Spread evenly on foil-lined baking sheets.
• Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.
Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

[06/13/13]   A huge, big congratulations to one of our awesome trainers, Mary Anne Burke, for completing her Personal Training Certification through AFAA! Woo hoo! New certifications means new things for class, so come check us out tomorrow at noon!


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[06/07/13]   It's Farmer Friday!! What exactly is Farmer Friday you ask? Great question. Guess you will have to join us for class at 12:10 today to find out!

livestrong.com 06/04/2013

Does Fiber Cancel Out Carbs?

So, what are carbohydrates really made of, and does it matter? Yes it does!! Check out this short article for some useful information. And if you want to know about a great product to increase your fiber intake just ask - we know of a fantastic product! http://www.livestrong.com/article/494791-does-fiber-cancel-out-carbs/

livestrong.com Does Fiber Cancel Out Carbs?. If you are keeping an eye on your carb intake to control your blood sugar levels or weight, you are probably familiar with carb counting. Food labels as well as online nutrition databases can help you estimate the amount of carbs in the foods and beverages you consume t...

running.competitor.com 05/22/2013

Roll Away Injuries: The Benefits Of Using A Foam Roller - Competitor.com

Are you sore from today's awesome class? Are you tight from sitting in front of a computer too much? Is your knee tender from that run you went on last night? Grab a tennis ball, get to the floor, and use your body weight to roll out those aches and pains. Even better - get a foam roller! http://running.competitor.com/2012/06/injury-prevention/roll-away-injuries_35211

running.competitor.com The foam roller can be an effective physical therapy tool for helping runners avoid many sport-related injuries.

[05/20/13]   Did you know that exercise reverses the detrimental effects of stress? Jumping on the treadmill or cross trainer for 30 minutes can blow off tension by increasing levels of "soothing" brain chemicals like serotonin, dopamine, and norepinephrine. What's fascinating, though, is that exercise may actually work on a cellular level to reverse stress's toll on our aging process, according to a 2010 study from the University of California—San Francisco. The researchers found that stressed-out women who exercised vigorously for an average of 45 minutes over a three-day period had cells that showed fewer signs of aging compared to women who were stressed and inactive. Working out also helps keep us from ruminating "by altering blood flow to those areas in the brain involved in triggering us to relive these stressful thoughts again and again," says study coauthor Elissa Epel, an associate professor of psychiatry at UCSF. So what are you waiting for - come check out our class - your first class is always free!

[05/15/13]   Warmer weather is here, so class is moving outside today - woo hoo! You won't want to miss what we have planned today. See you all at noon!

[04/03/13]   Class. Today. 12:10. Be there. You (and your butt) will be glad you went!


Can't wait to see all of you TONIGHT at this fun, free and very informative event. You don't want to miss this!

[03/23/13]   Are you ready for a great FIT class with the amazing Leslie. See you all at 9:00 am. It's the best way to start your weekend.


Taken from a fellow we3er! A great thing to think about heading into the weekend. Oh, and shop the outer aisles when at the grocery store!


We3fit's cover photo

[03/12/13]   It's no magic bullet, and yo have heard it before, but the benefits of drinikg water are many. So get up from your computer, right now, and go fill up that water bottle (with water) - then actually drink it! Why? Well, here are a few things proper hydration helps with: proper kidney function, keeps skin looking good, helps muscle performance, helps control calorie intake, and helps maintain the balance of body fluids. And if you really need something in that water to get you to guzzle down, then try our fizz stick. Loaded with vitamins B12 and B6, antioxidants and green tea extract, no artificial colors, sweetened with stevia - an awesome-tasting fizz stick just may be what you need!

[03/12/13]   A big, warm welcome to the new ladies who were at class today. Great job! And who says you can't have fun and work hard too. See ya all Wednesday at 12:10!

[02/27/13]   "You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I lived through this horror. I can take the next thing that comes along.' You must do the thing you think you cannot do." Eleanor Roosevelt

[02/21/13]   When people go to the same class for years, or do the same exercises day in and day out, they're not changing the stimulus to challenge their bodies. Thus their bodies become accustomed to the activity, and it no longer produces results. But at we3fit you will continue to get results. Why? We offer different classes, different exercises, every time. Come check us out - your first class is always free!

[02/18/13]   HEALTH TIP OF THE DAY!!

The Power of Protein

It's easy to understand the excitement. Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.

WHEY/SOY VS. ARBONNE VEGAN (Yellow pea, brown rice & cranberry blend) Protein

SOY - Is allergen and cannot be used to build muscle because of its low incorporation levels, it contains phytoestrogens that can lead to estrogen dominance which leads to fatigue, weight gain, insomnia, increase risk for chronic disease and feminization of men.

WHEY - Is a mild derivative, it is allergenic (not just milk allergy), it is loaded with bovine white blood cells. It is hard to DIGEST so it can deposit in the intestinal track and colon and it can lead to long term kidney and liver problems.

Arbonne Vegan Protein - Yellow pea, brown rice and cranberry blend is the MOST EASILY DIGESTIBLE PROTEIN WITHOUT ALLERGENIC REACTIONS (100% hypoallergenic) that dairy & egg protein creates. Because it is so digestible it decreases the gas and bloating and can be absorbed and used to create muscle, promote healing, etc.

Arbonne Protein has an AMINO ACID SCORE of 100 = HIGH quality.

Amino Acid Score is a method for evaluating the relative nutritional quality of different protein sources based on the digestibility and usability.

If you cannot DIGEST IT, YOU CAN'T USE or...ELIMINATE IT PROPERLY! Amino Acid Scores

[02/15/13]   Awesome PiYo class with Renea at noon today! And what is PiYo you ask? Great question! It’s the perfect blend of many disciplines: strength training, core conditioning, stretch and athletic drills that will help kick up the calorie burn and build muscle. If you missed working out today, no worries, join us tomorrow at 9:00 am!




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