Last week we changed-up our client assessment checklist to focus more on nutrition.  We understand that many of our clients struggle with nutrition.  One of our goals here at Transformation Fitness and Wellness is to educate our clients on proper nutrition and how to make better decision when purchasing and eating food.

The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you have high blood pressure, diabetes or chronic kidney disease.

The average American gets about 3,400 mg of sodium a day — much more than recommended. To help keep your sodium consumption in check, you need to know where the sodium comes from. Here are the main sources of sodium in a typical diet:

• Processed and prepared foods. The vast majority of sodium in the typical American diet comes from foods that are processed and prepared. These foods are typically high in salt, which is a combination of sodium and chloride, and in additives that contain sodium. Processed foods include bread, prepared dinners like pasta, meat and egg dishes, pizza, cold cuts and bacon, cheese, soups, and fast foods.
• Natural sources. Some foods naturally contain sodium. These include all vegetables and dairy products such as milk, meat and shellfish. While they don’t have an abundance of sodium, eating these foods does add to your overall sodium intake. For example, 1 cup (237 milliliters) of low-fat milk has about 107 mg of sodium.
• In the kitchen and at the table. Many recipes call for salt, and many people also salt their food at the table. Condiments may also contain sodium. One tablespoon (15 milliliters) of soy sauce, for example, has about 1,000 mg of sodium.

If you want more help with your nutrition you can take advantage of our Free Nutritional Consultation.  This consultation will help educate you on how to make better choices with your food consumption and fluid intake.

P.S. Next month we will start our Grocery Store Tours with Fresh Market to help educate and support our clients with healthy food options.

I gained 25 pounds during my pregnancy and had an easy, quick labor. The doctor that delivered my baby even asked if I had been working out! I began postpartum training with Arin six weeks after my baby was born. I started working out with Arin two times a week.

I am already back to my pre-pregnancy weight and more defined than prior to being pregnant. I couldn’t have seen these results without Arin and Transformation.”

- Caron Anderson

I reached out to Transformation Fitness and Wellness to help leverage their expertise into realizing the lifestyle and fitness I wanted for myself.  I had a goal to reach 200lbs and it was accomplished.

The support at Transformation Fitness and Wellness was exceptional and their knowledge and encouragement helped keep me motivated. I would absolutely recommend using TFW for any fitness related service.”

-Adam Winans
Started: April 30, 2010 bodyweight 270lbs and 31.6 % body fat.
Now: February 17, 2011 bodyweight 200lbs and 19.3 % body fat.

Tony helped me do just that!  About four months before the wedding we took my body measurements and discussed what my goals were.  We discussed a healthy diet that would be suitable for me and he designed each workout toward my goals.

He provided the tools, knowledge and encouragement that I needed.  Each week he would ask me how I was feeling and how my nutrition was.  This really helped me to stay focused.  We also set a date the week before the wedding to retake my measurements.

With Tony’s help I was able to achieve my goals!  I lost 8 pounds and dropped 4% body fat and decreased my hip region by a ½ inch.  These results required my dress to be taken in 2 sizes and this allowed me to feel beautiful on my wedding day!”

- Jenny Beaber

Along with that, I’ve become a lot less lazy about working out and have started to run again.  Before Transformations, I would run 2-3 miles at about a 10-12 minute pace.  Now I don’t feel like I have run at all if I don’t go at least 3.5 miles.

Which comes a lot faster considering I finished a 5K race this month in 25 minutes.  I also signed up to run the Mini Marathon this year and am actually looking forward to the training, which I never would have said before I started training with Transformation.

Aside from the weight loss and running, I’ve also noticed my appearance, strength, and energy level has drastically changed.  The support from my trainer, Randy, has been great.  He does a great job of mixing up the workouts so I never know what I’m going to be doing and that helps the training to not become monotonous.

I would recommend anybody who is looking to feel better, and gain better overall health to Transformation.  It’s a great environment to train in and educate yourself on how to do so.”

- Kris Anderson

- Jody O.

“I started working out with Transformation in March of 2008 and weighed 201lbs. I was feeling proud of myself for already losing 74lbs, but I knew that I needed to start exercising to keep losing weight and tone my body. Since starting with Transformation I have lost an additional 25lbs and inches off my body. I now have muscle definition and my skin is starting to tighten up. I have much more energy and endurance. I can go for long walks and climb stairs without losing my breath. I have learned about healthy eating habits and how to take better care of myself. Exercising has become a priority and something that I enjoy and look forward to. I enjoy my training sessions, the personal attention, and motivation that I receive with Transformation. I have not reached the end of my weight loss journey and have more toning that needs to be done, but I couldn’t be happier with my body and my progress. Working out with Transformation has been one of the best gifts I could give to my body and the education I have received has positively and permanently changed my outlook on my health”

- Julie

- Rob Hollars

“After being on Medifast nutrition program for eight months I have lost 47 pounds and five inches off of my waist and five inches off my neck. I have also decreased my blood pressure medication and stopped taking my water pill.”
“In the past I have tried several weight loss programs. Nutrisystem, fad diets, protein diets, and others, but Medifast is the only one that works.”
“It is a challenge to plan the green meals and possibilities are great with all you are permitted to eat.”
“At my age, 86 year old, I am not as active as young people but with patience you can accomplish your goals.”

- Adrian G Ralstin