Over the weekend we had our 3^rd Annual Pushups for Charity event where we raised money for our veterans.  This event is a national event where fitness businesses came together on Armed Forces Day, May 18th to raise money for veterans.  I wanted to take a second this morning to show you some pictures from our event and let you know how you can still donate to this worthy cause!

Donations can be made via Check to the Boot Campaign or online via this link:

www.PushupsForCharityIndianapolis.com   Click the Red Donate Button.

Thank you so much to everyone who has already donated and also to everyone who attended our event this past Saturday.  We could not have done this without your tremendous support!  Also a huge shout out goes to our Team!  Without their help we would not be able to give back in the way we do!  Thank you to Tomo, Jamie, Catherine, Ross, Stephanie, and Randy.

Have an awesome, healthy day!

Arin and Tony Lindauer

NOW!

Before

I am so thrilled and excited to present our next Transformation!  I met Mackenzie almost one year ago in July!  She came to Transformation Fitness and Wellness looking for more stamina, to not get winded walking up the stairs, run a 5K, and simply to have more energy.  As a result of her hard work, Mackenzie has achieved everything she listed, plus she has lost 23lbs to date!  She has more goals ahead and in her words, “This was the best decision of my life!”  I hope you enjoy her Transformation Story!

After moving to Indianapolis four years ago, Mackenzie started working out at L.A. Fitness and hired a trainer for a year.  She lost a total of 10lbs and decided to stop her membership.  After she stopped going to the gym she gained the 10lbs back and unfortunately got to her heaviest point.  She knew she needed to find a solution when she found that our studio was located right in her neighborhood.  Mackenzie talked with her boyfriend and then made the decision to give us a call.  Mackenzie and I sat down in a Free Consultation and we discussed her health and wellness goals.

In talking with her I could tell she needed accountability and someone to push her.  She had used a trainer before but said she could easily distract the trainer by talking to them and as a result she would just get an “OK” workout.

As I took Mackenzie through our presentation I helped her better understand our system and how we get people results that last.  She liked that we offered a complete package: Nutrition, Resistance Training, Cardiovascular Training, Flexibility, and Accountability, but that the nutrition help was the major selling point. It was not just a half hour work out session and “See you later!”

Mackenzie started in our program and very quickly started making the necessary changes in her life to see the results she wanted. She gained support from the people around as they saw she was sincere about making these changes. When she and her friends went to a popular spot in town to grab dollar burgers and beers, Mackenzie volunteered to be the designated driver to keep herself on track. Mackenzie said, “It is more about being with my friends than the food and beverages.”

Her boyfriend Matt, now fiancé, has supported her efforts as well. When I would see Mackenzie doing cardio in our neighborhood on her off days, Matt would be a few blocks ahead cheering her on.  There is such a fine balance needed in a support system, and Matt knew exactly when to give her a push, but also when to give her space.

One of the coolest parts of Mackenzie’s story was when she went home for the holidays to see her family again. Since they hadn’t seen her since before she joined our program, they were all so excited for her! Her grandmother was especially proud of her.  Gaining support during the holidays proved to be challenging. She worked with her family to try to make some changes in the family meals, but they still love their happy hours of cheeses and good drinks!  Everything in moderation, right! She has an aunt who had a weight loss surgery.  She lost some weight, but has started gaining it back because she has not made necessary changes in her eating habits.  We find this so many times that of course when you restrict how much you can physically consume you will absolutely lose weight, but if you do not make the changes in your habits you will soon revert back.

As I talked through what Mackenzie has liked the most about our program, she said the support has been phenomenal.  When she started to plateau Jamie, her Fitness Professional, coached her to understand she had to continue to make bigger changes to see bigger results. They identified that protein and fiber should become her newest dietary focus. For her workouts, she has been holding herself accountable to completing cardio throughout the week.

Throughout her transformation Mackenzie has stepped her way through the necessary changes in Nutrition, Cardio, and consistency with Strength Training.  She is excited every time you see her, so full of energy, and did 34 pushups in her last assessment!  She has also recently gone to the outlet mall and had a blast trying on clothes!  In addition to all this cool stuff she now keeps up with Matt, her fiancé on their runs!

In closing, we know these changes in Mackenzie are for life.  She still enjoys good foods, but knows her limits.  Even grocery shopping is different; it is not easy, but she has gotten better at making the choices while in the store to set herself up for success.  Also Mackenzie knows that if she does not do cardio she just doesn’t feel right, kind of “cranky”!

She wants to tell anyone out there looking to lose weight you have to, “Keep at it, because it really does get better.”  “You can still enjoy the things you like, such as living through Girl Scout season, LOL!”  “But you have to get right back on it, find enjoyable cardio and ask lots of questions of your Fitness Professional.”  Mackenzie would come with 8 questions for her Fitness Professional and go through those questions during her session.

If you have been looking to lose weight we encourage you to take the first step just like Mackenzie did and give us a call.  We will set you up in a Free Consultation and make sure this is a good fit for you personally.  We are here for you and great job Mackenzie, you are a true inspiration!

Sitting has become such a large and unhealthy part of our daily activities, healthcare professionals have coined the term “Sittosis” to describe the range of health problems caused by this prolonged sitting.  One of the major health concerns to address from all this sitting is the health of our lower backs.  One muscle in particular is negatively affected by our sitting lifestyle and causes more than 50% of the low back pain cases seen by trigger point therapists. (1)

This “Sittosis” Muscle is called the Iliopsoas.  Trigger points in the Iliopsoas cause pain in the most common place we experience low back pain – right along the side of the spine in the small of our backs, as shown in the illustration below.  Trigger points in the lower region of the Iliopsoas can also cause pain in the front of the upper thigh, also commonly experienced.  The low back pain from trigger points in the Iliopsoas can be so excruciating you may only be able to crawl on your hands and knees due to the severity.

If you’re life has accrued a lot of time spent in a seated position, whether driving, working or at home, perform the following quick tests and self-care tips to identify and correct possible trigger points in your Iliopsoas.

*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional.  Please consult your physician to determine whether these self-care tips are appropriate for you.

(2) Quick Self-Tests to Tell if You have Trigger Points in Your Iliopsoas:

The tests we illustrated for the Gluteus Maximus several issues ago are similar to the tests for the Iliopsoas.  Follow the instructions below to test whether myofascial trigger points might be present in this vital low back and hip muscle.

TEST 1:  Knee to Armpit Test – Tests the ability of the Iliopsoas to shorten

Pass

Fail

While lying on your back, bring one leg up toward your chest.  Grasp behind your thigh (not over your knee) and pull your thigh up and as far as you can toward your opposite armpit.  Keep your knee and abdominal muscles relaxed.  A Passing result is when you can bring your knee quite close to your chest.  A Failing result occurs when the knee remains further away from the chest (as shown).  The further the knee is from the opposite shoulder the greater the amount of myofascial dysfunction and trigger points present in the Iliopsoas.

TEST 2:  Seated Toe Touch in Chair

Seated Toe Touch

Sit in a stable and comfortable chair, lean forward, and reach toward your toes (as shown).  A Passing result is being able to place your hands flat on the floor.  If you can’t reach your hands flat on the floor, that is a Failing result, again indicating the likelihood of trigger points.

________________________________________

3-Step Simple Self-Care Remedies

Here are simple self-care remedies for treating myofascial trigger points in your Iliopsoas. Repeating these steps 2-3 times per day can greatly reduce and prevent low back pain.

Step 1:  Warming Up with Moist Heat

To relax and warm up the fibers of the Iliopsoas, take a warm bath or use moist heat, such as a Fomentek bag over the abdomen and under the low back for 10-15 minutes.

Step 2:  Compression

Compression

To compress trigger points in the Iliopsoas, lie on your side and lean over on top of a ball, as shown.  Here we are using a 7″ therapy ball, but a child’s basketball slightly deflated or a even a mushy extra soft softball works, as well.  Start with the ball on one side of your belly button (upper Iliopsoas).  Lean over onto the ball with as much weight as is comfortable.  Gently roll side to side a couple of inches over the ball, searching for tender spots in the Iliopsoas.  When you find a tender spot, hold that position for 10 seconds.  Then roll the ball a couple inches down toward the hip and repeat.  Work your way down and finish when you are over front of your hip.  Perform on both sides for best results.

Step 3:  Stretching the Iliopsoas

The Iliopsoas is so important to stretch due to the extensive amount of sitting we do on a daily basis.  There are 2 main stretches that will help greatly to get full range of motion and function back into the Iliopsoas.

Seated Stretch

Seated Stretch

Sitting on the side of a chair or stool, bring the leg back as far as you can comfortably extend it and keep the torso upright, as shown.  You should feel a stretch in the front of the hip in the Iliopsoas.  Hold for 20 seconds and repeat 2-3 times per side.  Always perform on both sides to provide balance between both Iliopsoas muscles.

Contract and Release

Contract and Relax the Iliopsoas

The second stretch / exercise involves shortening the Iliopsoas and contracting the opposite (antagonistic) muscles in sequence.  Start by bring the knee up toward the opposite shoulder as far as it will go comfortably, as we did in Test 1 above.  Hold that stretch for 10 seconds.  Then gently press the knee outward against your hands and hold that contraction for 5-10 seconds.  Breath in and then relax the contraction as you exhale, stretching the knee further toward the opposite shoulder again.  Repeat this sequence 3-4 times.  You should notice the knee gradually stretching further toward the opposite shoulder with each exhalation.

Perform these 3 steps daily and you will prevent some of the negative effects of “Sittosis”!!!

1Sharon Sauer, CMTPT, LMT and Mary Biancalana, CMTPT, LMT  Trigger Point Therapy for Low Back Pain. P. 60.  New Harbinger Publications: Oakland, CA 2010.

Anterior Shin Splints

Trigger points in the Tibialis Anterior cause referred pain down the front of the shin, the top of the ankle, and into the great toe as shown here1. However, the pain that might cause the most problems while running is commonly known as anterior shin splints. Anterior shin splints are caused by repetitive injury to the muscle fibers that connect to the shin bone from the knee down to the ankle. Trigger points can cause the Tibialis Anterior to be weaker than normal, which puts extra stress on these connective muscle fibers when we run or jog, causing significant pain and injury along the shin bone. (Please note that pain along the front of the shin can also indicate a serious condition, called Anterior Compartment Syndrome, especially when the pain is accompanied by swelling, pallor, numbness, loss of pulse, or paralysis. Please have a qualified professional evaluate your leg if you are experiencing any of these symptoms.)

Foot Slap

The Tibialis Anterior is the most important muscle that controls the speed at which the ball of the foot hits the ground when running. A weak Tibialis Anterior (due to trigger points, for instance) will cause the foot to slap down onto the ground quickly after the heel strikes. You might have heard this slapping sound when someone was running and wondered what was causing it. Foot Slap can cause excess shock to the feet, ankles, knees and on up. It can also reduce performance, including speed and distance of running.

Foot Drop

The Tibialis Anterior is a primary muscle that dorsiflexes the ankle, which means pulling the foot upward toward the knee. Dorsiflexion is important when running because it allows the foot and toes to clear the ground when swinging the leg forward. When trigger points cause the Tibialis Anterior to be weak, the foot has trouble staying dorsiflexed when the leg swings forward. The foot and toes will then tend to drop, sometimes hitting the ground and causing the runner to trip or stumble (Note: Severe foot drop may be caused by nerve damage rather than trigger points and should be evaluated by a medical professional).

Fortunately, trigger points in the Tibialis Anterior can be evaluated and treated to optimize performance and reduce risk of injury. Perform the following tests and self-care tips to identify and correct possible trigger points and enjoy a safer, stronger running season!

*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional. Please consult your physician to determine whether these self-care tips are appropriate for you.

Quick Self-Tests to Tell if You have Trigger Points in Your Tibialis Anterior:

Follow the instructions below to test whether you have myofascial trigger points in the “Shin Splint, Foot Slap, Foot Drop” muscle.

Test 1: Tibialis Anterior Stretch Test

Pass

While standing or sitting in a chair, bring your leg back behind you and place the top of the great toe on the floor, as shown. Leaving the toe in the same spot, bring the knee forward as far as possible, stretching the top of your foot and ankle. A Passing result is when the ankle can flex backward 40 degrees or more, which you can eyeball by checking if your foot and shin are approximately in line with one another, as shown by the red line in the drawing above. A Failing result occurs when the ankle cannot stretch far enough to form a straight line with the shin.

TEST 2: Heel Down Squat

Pass

Fail

Stand with your feet shoulder-width apart and your feet pointing forward. Squat down as low as you can go without lifting your heels off the ground. A Passing result is if you can squat all the way down without raising your heels. A Failing result is when your heels lift off the ground before you attain a full squat (as shown in the pictures below) or you cannot attain a full squat. This test indicates difficulty with the Tibialis Anterior due to tight antagonistic muscles of the calf (namely the Soleus muscle).

Test 3: Palpation

Palpation

As always, the best assessment of trigger points and myofascial dysfunction in a muscle is to examine it with our own hands. Feel and press into the muscle tissue in the front of the lower leg and along the shin, covering the entire Anterior Tibialis. Check for tender spots and taut bands of muscle tissue, indicating that you have trigger points in these areas. This is also a nice form of warm up before performing the self-care steps.

3-Step Simple Self-Care Remedies

Here are simple self-care remedies for treating myofascial trigger points in your Tibialis Anterior. Repeat 2-3 times per day, especially before running.

Step 1: Warming Up with Moist Heat

Moist Heat

The taut bands of muscle (trigger points) in your Lower leg that you will be treating may appreciate some moist heat to soften them up. Soaking in a tub of warm water for 5-10 minutes or during a shower works very well. You can also lay a Fomentek Bag on top of your shin and underneath your calf.

Step 2: Compression

To compress trigger points in the Tibialis Anterior, position yourself and your self-care tool as shown.Using your hands in the same way as you palpated earlier can be a good warm up and starting point to compress the trigger points in your Tibialis Anterior. Then add the Jacknobber for better compression and focus, as shown. Compression allows the taut band to loosen and blood flow to increase when you release the compression. Another method is to roll on top of a foam roller, as illustrated. When you find a tender point, press into it with enough pressure to feel the tenderness but not cause you to withdraw from the pain. Hold for 10 seconds while completing at least two full breaths in and out. Continue searching for more tender areas until you have covered the entire Tibialis Anterior.

It is also important to address the tight calf muscles that are antagonists to the Tibialis Anterior. Use a Tiger Tail and roll over the back and sides of the calf. When you find a tender spot, press into the muscle to pain tolerance (“good pain” – not pain that is sharp or makes you want to withdraw). Hold for 10 seconds while completing at least two full breaths in and out. Then continue searching for more tender spots until the entire Tibialis Anterior muscle is covered.

Step 3: Range of Motion Exercise / Foot Pedal

To take your calf muscles and Tibialis Anterior through its full range of motion, alternate rolling the foot back and forth, flexing the toes back as far as you can (dorsiflexion) and then pressing the toes back down and lifting the heel off the floor as far as possible. Do the same on the other foot but opposite timing so that one heel is up while the other heel is down. Repeat 30 repetitions per foot after finishing your self-care compression. Perpetuating Factors: Sometimes, regardless of how much treatment and self-care we administer, problems in the lower leg simply will not stay recovered unless we address underlying perpetuating factors of myofascial pain and dysfunction. The major perpetuating factor for the Tibialis Anterior is Morton’s Foot syndrome, an incredibly common foot condition that cause a surprising amount of pain and problems for us.

Other perpetuating factors causing trigger points in the Tibialis Anterior might include:

• Stiff soled shoes – Please make sure your footwear is flexible.
• Walking or running on rough ground – Try smooth surfaces instead.
• Driving with a high gas pedal for prolonged periods – Use cruise control or place a folded towel under your heel to reduce the amount of dorsiflexion you have to maintain in your ankle.
• Sleeping with ankle and foot flexed downward – Use a pillow or headboard to prop the toes and foot up so the foot is in a more neutral position. Sleeping on your stomach will especially cause the foot to be forced into a prolonged downward flexed position and should be avoided!

Enjoy your running season!

1 Diagram from Travell and Simon’s Myofascial Pain and Dysfunction: The Trigger Point Manual – Volume 2, page 356

I remember so well being on the race track and about mile 8 or 9, stabbing pain radiated from my knee that was almost debilitating.  I honestly was unsure if I would finish the race.   I did make it through the race but my pace was slowed significantly.

I had been running in the middle of the race track and it was enough of an incline to tighten my IT band which was causing the excruciating pain in my knee.  I was sore for several days after the race.  I gave it a week and then went out for a run and BAM the pain was back.  So I walked in discouragement.   Tried to start running again, same pain.  This went on for a few weeks of trying to rest, do some light stretching, but every time I went to run back was the pain.

I had already signed up for the Monumental Full Marathon and I was starting to question whether I would be able to complete a Full Marathon.

But little did I know that I was going to stumble upon some key techniques that I had been missing from my workouts.  This has been life changing for me and I encourage you to read this article.  If you are dealing with any sort of pain from running please give us a call or request a Free Consultation.  We can help and you will be surprised at how simple the techniques can be!

This article was written by Sharon Sauer, CMTPT who has been a long-time mentor of Tomo.

It’s that time of year when you might start preparing for your jogging or running season!  The knee joint should stick out in your mind as a key area to prepare in order to enjoy a full and injury free season.  Nearly half of all overuse injuries occur in the knee, so it is crucial to care for the muscles that affect this important joint for runners.

In this issue, we will focus on the Quadriceps Femoris, a group of four critical muscles Dr. Janet Travell referred to as the “Four-Faced Trouble Maker”.

Trigger points in the Quadriceps cause weakness, pain, and other problems in the knee, including:

• Pain in the Kneecap (Patella)”Stuck Patella”
• Kneecap Tracking Problems (“Runner’s Knee”)
• Buckling Knee when Stepping or Running
• Pain on the Inside and Outside of the Knee
• Pain in the Thigh (Front, Inside and Outside)

Perform the following tests and self-care tips to identify and correct possible trigger points in your Quadriceps and enjoy a safer, stronger running season!

Quick Self-Tests to Tell if You have Trigger Points in Your Quadriceps Femoris:
Follow the instructions below to test whether you have myofascial trigger points in the “Four-Faced Trouble Maker”.

Heel to Buttocks Test

Fail

Pass

While lying on your stomach, grasp the top of the foot or ankle with the same side hand and pull the heel straight toward the buttocks.  A Passing result is when you can bring your heel to touch the buttocks comfortably.  A Failing result occurs when the heel remains further away from the buttocks (as shown).  The further the heel is from the buttocks the greater the amount of myofascial dysfunction and trigger points present.

Lateral and Medial Quads

Vastus Lateralis

Vastus Medialis

To further isolate the lateral quads (Vastus Lateralis), pull the heel toward the opposite buttock.  To isolate the medial quads (Vastus Medialis) pull the heel toward the outside of the buttock, as shown.   Again, in both lateral and medial tests, a Passing result is being able to touch the heel to the buttocks.

3-Step Simple Self-Care Remedies

Here are simple self-care remedies for treating myofascial trigger points in your Quadriceps Femoris. Repeat 2-3 times per day and observe how your flexibility and pain can improve!  Continue working daily on your Quadriceps until you pass or greatly improve your Self-Tests results.

 Step 1:  Warming Up with Moist Heat

Warming up with Moist Heat

To relax and warm up the fibers of the Quadriceps Femoris, take a warm bath or place on a Fomentek on top of the thigh for 10-15 minutes.

 Step 2:  Compression

To compress trigger points in the Quadriceps, position yourself and your self-care tool as shown:

Step 1

Step 2

Roll over the front, inside and outside of the thigh.  When you find a tender spot, press into the muscle to pain tolerance (“good pain” – not pain that is sharp or makes you want to withdraw).  Hold for 10 seconds while completing at least two full breaths in and out.  Then continue searching for more tender spots until the entire Quadriceps muscle is covered.

Step 3:  Stretching for the Quadriceps

Stretching after compression and especially before running can greatly improve the function of your Quadriceps and prevent injury to your knee.  Using a counter top or sturdy chair back like a ballet bar for balance, pull your heel back toward your buttocks.  First, pull the heel straight up toward the middle of the buttocks.  Then bring the heel toward the opposite buttocks (it may help to use the opposite hand).  Finally, bring the heel to the outside of the same buttocks.  In each position, hold for 20 seconds and repeat 2 times.

Stay tuned for the next Article, this was part 1 of a 2 part series!  Happy pain free running!

Jim’s goals were to put on lean tissue, tone up through his chest and core, increase his flexibility and most importantly remain injury free. As we began to work through Jim’s goals, he started realizing that it was going to be a long-term process.   He was very aware that being in his upper 50s, it was going to take a little more time. It absolutely could be done, but most people quit before they see their full potential. Jim has been patiently focusing on his goals, and to date has lost 6 pounds of fat and put on 12 pounds of lean tissue!  (Way to go!)

One of the biggest keys that Jim recognized was he felt dietary requirements will get 50% of your results. He says, “You cannot come in here (the gym) and work like hell and go eat a whole pizza!” Jim has been steady at attaining his goals, but when he refined his diet, he understood this was his missing link.  He decided to remove wheat products, never drink soda, and pass on dessert and saw some progress. Another essential part of Jim’s dietary changes has been decreasing his alcohol consumption in order for him to see results. Alcohol has been a stress reliever, relaxer, and a social mechanism.  Jim decided he had to make changes to his social habits to assist him in decreasing his alcohol consumption.

Now I do not want this to leave the impression that Jim is/was an alcoholic, but more that he came to understand that even a couple of drinks in an evening played a role in keeping him from seeing results and attaining his personal goals. In the initial consultation, Jim was the first person to really challenge me as to what exactly alcohol does in your body and why it would even impact his results. Honestly, I thought he was kidding, but he was absolutely serious.

In short, alcohol is metabolized differently than other foods and beverages because the body views it as a toxin and gives it immediate attention in digestion. When the body is focused on processing alcohol, it is not able to properly break down foods containing carbohydrates and fat. Therefore, these calories are converted and stored permanently in body fat cells. Alcohol is also a diuretic, meaning that it causes water loss and dehydration. Along with this water loss you lose important minerals which are vital to the maintenance of fluid balance, chemical reactions, and muscle contraction and relaxation. Alcohol contains 7 calories per gram and offers NO nutritional value, it only adds empty calories to your diet. Why not spend your calorie budget on something healthier?

Jim finally made the decision to cut down on his beverage consumption per week and to stay away from certain venues that would encourage him to drink. This decision would ultimately help him see the results he wanted.

Now Jim makes his goals happen by attending two personal training sessions per week here at Transformation Fitness and Wellness, and always uses the elliptical following his session for 30 grueling minutes while watching the FOX Business Network!

Outside the studio, Jim takes 5 mile walks outside on Sundays as long as the temperature is 40 degrees or higher.  He focuses on posture and refuses to stroll at “window shopping” pace, in his words he, “… hauls a$$!”  Jim also likes to use the Stair Master at the Columbia Club on the weekend and since he has made his fitness a priority, he is staying on track!

Jim tells the readers out there to get started on a program like this as early as you can in life!  If it is within your means, hire a degreed and certified professional from Transformation Fitness and Wellness, because you need to start exercising as soon as possible.  It WILL ultimately catch up to you!  He says this is a lifestyle change and it NEEDS to incorporate all the aspects of a complete program: Nutrition, Resistance Training, Cardiovascular Training, Flexibility, and staying motivated by having a great coach.

Great job Jim!  You are a tremendous individual and we are so thankful to have the privilege to accompany you along your fitness journey and to have you as a member of the TFW family! We love seeing your smile every time you are in the studio. I know you will inspire so many people with your hard work and dedication!

Reach out to us today if you need help with your Fitness Journey.  Request your Free Consultation today!  You have nothing to lose but the weight!

So how do you change habits?

If only I had a quick and easy solution, but it is not that easy.

The problem is there is not one formula to change habits.  There are a million.

Everyone has different behaviors and patterns to their lives.  Giving up tobacco vs. giving up sugary foods can be a totally different.  Each habit comes with different reasons for performing each behavior.

This biggest item I have found in my research on habits is reworking the framework for understanding how habits work and a guide to experimenting with how they might change.

So what is the framework you ask?

I am going to reference a great book you should read called, The Power of Habit, Why We Do What We Do in Life and Business, by Charles Duhigg

The Framework:

-Identify the routine

-Experiment with rewards

-Isolate the cue

-Have a plan

Step One: Identify the Routine

One must identify the habit and the components that make up the cycle of the behavior.  Then once you have identified the specific behavior you can establish a new routine.

So let’s say you go to some of our favorite lunch stops and they ask if you want to add a cookie for 99 cents.  Do you take them up on the delicious offer or do you pass.

Say you took them up on the offer:

Why did you take them up on the offer? Was it too good of a deal to pass up?  Do you like the taste?  Do you save it for a treat later in the afternoon?

Step Two: Experiment with Rewards

In Step Two we need to identify a reward to satisfy our cravings.  This happens in our subconscious and so we are unaware of the cravings that drive our behaviors.  So try going to a different restaurant that does not offer the sweet treat or (easier said than done) say no.  Or instead try replacing the sweet treat with a piece of fruit.

The point here is this just purely a habit of saying yes?  Were you just hungry for a sweet?  Did you just need that burst of energy that a sugary cookie will provide? (Cause an apple will do the same, LOL!)

Test several different ways around the sweet treat to see what you can do instead of purchasing it.

Think about the pleasure or satisfaction you received when you did not consume the sweet.

Was it:

Happiness

Drank an Iced Tea or coffee instead (not loaded in sugar)

Satisfaction

What is important here is to notice the feelings you had when you did not consume the sweet and what you were thinking or feeling.  Really be present in this moment and reflect on why you were successful.

If you realize once you get back into your routine you don’t even think about the sweet, you have found that emotion did not drive your behavior.

If you got back to you routine and 15 minutes later you are still thinking about the cookie then we have a different behavior to address at a later time.

So by experimenting with different rewards you can isolate what you are really craving.  This is essential in redesigning the habit.

Step Three: Isolate the Cue

It is sometimes hard to identify the cue because we are overloaded with so much information.  When you get up in the morning do you eat breakfast because you are hungry or because it is 7am?  Or is it because you took a shower and got dressed, and now the habit for breakfast kicks in?

How many times have you gotten in the car and automatically turned the direction to go to work and it is Saturday?

Psychologists identify categories of behaviors ahead of time to scrutinize in order to see patterns.  There are five categories:

Location

Time

Emotional State

Other People

Immediately preceding action

Step Four: Have a Plan

Once you’ve figured out your habit loop you’ve identified the reward driving your behavior, the cue triggering it, and the routine itself, you can begin to shift the behavior.

A habit is a choice that we deliberately make at some point, and then stop thinking about, but continue doing, often every day.

When I see CUE, I will do ROUTINE in order to get a REWARD.

When you have a plan you can make the choice.

Pretty soon you will start to rethink your habits and make the choice that is best for you.  This does not mean you can never order the cookie, but in essence you will make a choice because you have a plan.

I hope this has got you thinking about your habits good or bad and I want you to try this experiment.  This information has all been pulled from a very powerful book that I highly recommend called:

The Power of Habit, Why We Do What We Do in Life and Business, by Charles Duhigg

It is a very interesting book with great stories.  I highly recommend!

So if you are looking for help with changing your habits reach out to me today and request a Free Consultation!

Take care!  Arin

We were going to head down to Brown County to check on the trails but the weather has not cooperated.  I hear they are awesome!  So this weekend we decided to head up to 96^th street to ride the Town Run Trails!

For a first timer I really had no idea what to expect, but I was in for a treat!  These trails were great and I highly recommend.  There were only a few other riders and it was so peaceful!  Thankfully Tony would tell me to pedal hard so I would make it up the hill or brake when it was more necessary.  Then I finally started to get the hang of it. I need about 3 more runs and I would have it!

The reason I tell you all this is because we got to a certain point in the trail where you could go to the left and it was a smooth hill down or you were warned by a sign right at the ramp and the sign said “Drop”.  I am not sure how big the drop was but it was a doozy!

I actually hammered down on my brakes and stopped, made my decision on how best to proceed and off I went.

Did I go for the more adventurous drop in the trail or did I keep it safe and stay on the left side for a smooth ride down the trail?

As I was reflecting on the ride I kept thinking about this abrupt spot in the trail.

Some people would have just sped through, took the drop, and off they went.  Other people would have veered to the left and taken the smooth ride down the hill.  I had to stop and really think which option was best for me.

I am not one to take the “easy” path, but I also am realistic with what I am able to do.  By this point I was getting more comfortable on the path, but was I ready for the ramp?

When it comes to decisions in life do you blaze ahead no matter what the outcome is?

Do you stay to the left and glide down the hill?

Or do you stop and think about it and then make your decision?

Now these are all loaded questions with so many correct answers.  I just wanted to get you thinking today!

We face so many decisions in one day and too many times we just bulldoze through no matter what the outcome may be.  Or we keep it safe and glide through life.  Or we stop to contemplate and potentially get passed up.

Now I know this was merely my Sunday Fun Day activity and it was a blast, but I could not stop thinking about that ramp.  Also I could not stop thinking about the sign being put right at the drop, not before it, but right at the drop.

Just so you know Tony took the ramp and landed it, might have bent his rim, but he took the ramp!

I took the path to the left, smooth and sailed down the hill.  I did however, stop, and thought about the ramp…but not yet!

Sometimes you’re just not ready but sometimes you are!

If you are ready to take the ramp we have great fitness and wellness programs for you!  Or if you are ready for the smooth left side of the path we have programs for you too!  Or if you need to stop and weigh your options we have a Free Consultation just for you!  Let’s talk about your goals and see which side of the path is best for you!

Life if full of so many choices, but when it comes to your health and wellness make an easy choice!

Transformation Fitness and Wellness Free Consultation, I look forward to meeting you!

Yours in Health,

Arin

Prep Time: 15 minutes
Total Time: 15 minutes
Serving Size: 1 Peppermint Patty
Yield: 12 Peppermint Patties

Ingredients

· 1/2 cup coconut oil

· 1/2 tsp vanilla extract

· 2 tsp raw honey

· 1/4 tsp unrefined sea salt

· 1/2-1 tsp of peppermint extract (depending on taste)

· 1/3-1/2 cup melted and cooled dark chocolate

Instructions

1. Mix together all the ingredients except the dark chocolate.

2. Patty mixture out into 12 patties and place on a pan.

3. Put in the freezer for 10 minutes.

4. In the meantime melt chocolate in a double boiler just until melted.

5. Once melted allow chocolate to return to room temperature.

6. Pull the patties out of the freezer and dip into the chocolate coating evenly.

7. Return back to freezer for several minutes allowing the chocolate to set.

Store in refrigerator.

We preach here and Transformation Fitness and Wellness a complete program.  A program that includes Nutrition, Resistance Training, Cardiovascular Training, Flexibility, and Coaching, then how come the first item Nutrition is so over looked?

Our big secret is Food Journaling!  We use a free service called My Fitness Pal.  www.myfitnesspal.com

We ask all clients to sign up, friend tfwellness, and then set their settings to allow “friends” to be able to view their journal.  We go on and check our clients’ nutrition every 3 days.

This is such a huge value and you get instant help with what to change or add to your nutrition.

Studies have shown that food journaling can double your weight loss!

I spoke with my father the other day about his P.E. class he was taking online; yes you can now take P.E. online…

He said he had an assignment to journal a week of what he ate.  I told him about My Fitness Pal and he started inputting his food.  He was shocked at the amount of Sodium he was consuming!

This is one of the areas we look at when we are checking someone’s journal.  You can be eating right within your daily recommended amount of calories, but what makes up those calories matters!

Sodium is a hard one to get away from, you eat one meal out and you are over your daily requirements most of the time.

But what I am thankful for is his assignment brought awareness to what he was consuming.  This is one of the biggest items we talk about with our clients.

You do not have to only eat lettuce and carrots, but what you eat does matter, and how much you eat!  It’s a simple Free tool that I highly recommend but it takes discipline.

Do you have the discipline to fill out a food journal?

Call us today and we can help you put together a complete program and show you all our “SECRETS”.

It’s all about consistency!

Set up a Free Consultation today!