Welcome to 321 Beyond the Workout
Hello! I’m Sarah Smiddy Saunders, co-owner of 321 Wellness in Grand Haven, Michigan, alongside my husband, Kare. We founded 321 Wellness in March 2019, inspired by a vision of blending fitness and recovery under one roof. Now, as we celebrate five years, I want to share the journey that led us here and what keeps us moving forward.
My Journey from Athlete to Wellness Advocate
My story with fitness began early. I started skating at three and played ice hockey through high school and college, eventually earning a Division I scholarship at the University of Vermont. However, after college, I faced a bit of an identity crisis—without the structure of school or sports, I struggled to find my place.
In 2012, I discovered CrossFit. It was life-changing. For the first time, I experienced a fitness environment that celebrated what my body could do, not just how it looked. As an athlete, I’d always wrestled with body image. In college, I was required to do extra cardio because of my body fat percentage, even though I regularly finished drills in the top three. With CrossFit, I found a place where effort, not appearance, was the focus.
Finding My Purpose in Fitness and Recovery
As I got stronger and built my skills, I found myself drawn to coaching and even managed a gym for three years. Over time, I realized many clients needed more than just an hour of exercise—they needed recovery support to safely make progress, especially those with desk jobs or sedentary lifestyles.
I decided to pursue training in medical massage, focusing on mobility and soft-tissue health. My goal was to offer clients individualized support outside of the high-energy CrossFit environment. By 2017, my husband and I were newly married, and I was already building the concept that would become 321 Wellness: a space combining fitness and recovery.
The Vision Behind 321 Wellness
In March of 2019, we officially opened our doors Grand Haven, MI. Our space combines a CrossFit gym with massage rooms, creating a holistic approach to wellness. We know that fitness today isn’t optional—it’s a necessity. Our goal at 321 Wellness is to make fitness as essential as brushing your teeth or getting routine checkups.
Our unique approach integrates all aspects of health:
- Fitness Training: A structured hour of focused CrossFit-inspired workouts to build strength and stamina.
- Recovery Services: Deep tissue and medical massage, sauna sessions, and mobility support.
- Lifestyle Coaching: Guidance on sleep, hydration, and nutrition for balanced wellness beyond the gym.
Why 321 Wellness?
321 Wellness is more than just a gym. It’s a community for busy professionals and parents who prioritize their health. We all have the same 24 hours, and 321 Wellness is designed to make the most of those hours—focusing on fitness, recovery, and the other elements that create a full, healthy life.
What’s Next for Beyond the Workout
I’m excited to use this blog and our podcast series to delve into topics that are essential for a well-rounded life—fitness, motherhood, nutrition, stress management, and personal stories from my journey and the experiences of others at 321 Wellness.
Join us as we explore what’s possible for you, your body, and your well-being. Thank you for being here with us on this journey to live well and move better.