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Transformation Fitness & Wellness

“You are the Average of the 5 People You Spend the Most Time With” – Jim Rohn

I truly believe Jim Rohn’s quote because I have seen it in myself. Surround yourself with people who lift you up vs drag you down.

I see this unfortunately too many times. Someone starts taking care of themselves and then here come the naysayers.

Oh you can’t keep doing that…

Or why would you workout like that or eat like that…

I could go on.

Instead keep yourself surround by other people doing what you are doing. This is what I love about our community. We are here to lift each other up.

I have worked out at all times of the day and our clients are hands down the best!

Everyone is positive, upbeat and fighting their own fight.

We encourage each other, appropriately push each other and congratulate each other when the workout is done.

Also they know if you have not been there, “where were you, they say!” We hold each other accountable.

We help high performers simplify fitness and wellness so that they can succeed with all the demands of their everyday life.

You are not alone in our program. We work together to see you be successful.

This month we are focusing on extending our fitness family.

For the entire month of March, it is Bring A Friend Month and we are pulling out all the stops. Who do you know that needs help simplifying their fitness and health goals.

Send them our way or maybe it is you! Shoot me a message back and we will get you set up.

Come be surrounded by like minded high performers who just want to balance life.

We got you!

Now go win your day!

Arin

I workout because…

Have you ever sat down and evaluated why you did something? Reflecting can be one of the greatest activities that brings good awareness.

I have gotten my, happy you know what, out of bed each morning this week to get my workout in first thing. I had become hit or miss at other times of the day.

I crave a routine.

Then I stepped back this week and realized…I am overall happier this week than I have been in a while.

I feel satisfied, accomplished…little tired. 😉

I workout because it makes me feel better.

Sure I would LOVE the scale to move (is it still baby weight two years later).

I workout so that I feel my best to perform each day at a high level, to come home and have the energy to play with my kids

I look at this picture of hard work a determination and I know there is a reason each person decided to workout…
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What’s your reason for working out?

I want to know…send me a message back.

Or if you know you need to get back into it, lets hop on a quick call.

It’s taking that first step, it is always the hardest, but then you never look back.

You can feel good and see benefits in as little as a week.

I know after a consistent week, I feel fired up and ready to take on each day!

Let’s do this,

Arin

Trust and Believe

Trusting and believing in yourself can be one of the most challenging feelings, especially when you don’t feel things are going your way.

We get challenged and pushed off our path – but I encourage you to pick back up and get after it again.

When you get up each day with a fire in your belly and do the best work you can do that day, nothing will stop you.
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Doing your best work, even when you don’t want to is noble.

Our paths are never straight, you get to choose how you show up.

Show up with your best.

Trust and believe that things will turn out. We may have to adapt and modify as we go — You got this!

Arin

Creating Balance

How do you create the balance with your health and fitness goal AND life? This is something we help people do well.

I can tell you most people do not do well with the all or nothing.

We can self sabotage if it’s not perfect.

At different points in my life I have had to say ok, this is what I can do and what I am willing to do.

I think the hardest part is not expecting certain results when you know you cannot give the effort. (I am saying this more for me.)

Its important to understand what balance looks like for you. What can you control, what do you want to control.

There is a temporary amount of discomfort we have to exercise to get us over a hump or see a certain result, but then can you maintain it?

If you see your self, hit a number, then slide back, hit that number again, slide back again — it is not sustainable.

Realign with what is important.

For most of us we want to feel good. Then we want clothes to fit and we wouldn’t mind some body fat reduction.

Hitting the gym 3-4 days per week is a great week for us.

Then we 100% have to eat well, be mindful of what we are doing.

I will never forget when I first met Tony.

You know, the fun first dates, going to fun restaurants. (P.S. I always laugh because of course we met at the gym!)

Anyways, I was consuming WAY too many calories and honestly eating similar to him.

Now there is a big difference in our structure, but I could put down a mean Chili’s (yes don’t laugh, we have expanded our palates) something explosion salad. I believe that salad is well over 1000 calories!

I truly had to understand portion control and just because they put that food in front of me didn’t mean I had to eat it all. (My mom always told me to clean my plate and kids are starving in 3rd world countries…sound familiar?)

Creating balance with nutrition has been one of my biggest struggles.

Again, I go back to your hands. Let them help you with portion sizes. Typically if we simply eat within our portions, you will do fine. Add in exercise and this is enough to see reasonable results.

Ask yourself, where can you make adjustments? What are you willing to do consistently and will this be enough?

If you need help navigating these answers, let us know.

We can help you create the plan, then work the plan, adjust as needed and most importantly hold you accountable to the process.

It will always take longer than we want. 😉

You got this, and find the balance,

Arin

Do I really need to address my nutrition?

The short answer is yes.

Now this depends on your goals, but for most people they are looking to lose body fat. Yes you will burn calories working out, but until someone wears a heart rate monitor they have no clue how hard it is to burn a 400-500.

Or we grossly underestimate how many calories we consume until we food journal the correct portion.

If the goal is to lose body fat we do have to create a caloric deficit and to lose 1 pound of fat you must have a deficit of 3500 calories in a weeks time frame.

Nutrition is hands down the hardest part to dial in.

Most of us have no problem doing that killer workout.

We mostly struggle consistently fueling our body to see the desired result.

Or one-two days we are on point, but we completely go overboard the next day. Myself included, we completely miss how many calories we actually consume during a meal.

So what can you do?

Use your hands:

Women

Protein = size of your palm

Carb = size of your cupped palm

Veggie = size of your fist

Fat = Thumb

Most men you get to double all these portions.

Or another strategy that works well is logging all your food in My Fitness Pal or something similar.

But the other side of that is we need to better understand your metabolic process. How many calories are you burning based on your daily activity.

As you can see nutrition does matter, but its complicated. 😉

This is where we come in and we can help you navigate what you personally need to do. This is not a one size fits all plan. What works for one person does not work for the other.

Listen, there is so much garbage from “experts” in our field. If it sounds too good to be true it is.

So, if you need help, we are an email/call away.

Arin

TFW's Blog is Back, with Your Nutrition Secrets!

Nice Try It’s been a while…

But, we are back.  TFW took a break from sending you regular content to help educate, motivate and inspire you, but we are excited to be BACK!

Look for an email or Facebook post weekly highlighting our weekly blog!  Also let us know what topics interest you or what questions you need answered.

One of our core values at Transformation Fitness and Wellness is to Educate.  We are the only training facility in Indianapolis that requires all our Fitness Professionals to have minimum an Exercise Science Degree and the certifications that we have required that 4 year degree.

It’s tough in our industry because we have zero standards and anyone can publish anything about health, wellness, and nutrition.

For the everyday person wanting to have more energy, lose weight and live a health life, you get bombarded with way to many ideas, thoughts…when honestly you just want something that will work and is safe.

We can help with that.

What I love most is when people shoot us messages or clients ask us about different things they have seen or heard.  Most of the time they just want to know is this legit, should I try it?

If you are still with me and I hope you are today I want to discuss: NUTRITION!!!

This is where I see most people struggle and this is where you get the most mixed reviews on what to do.

I get asked all the time about Juicing, Cleansing, Low Carb, Paleo, Whole 30, GMO, Low Fat, Glycemic Index, I could go on.

I could also discuss each item listed above and provide our professional opinion and research with pros and cons for each.

First I want to share with you one of the best statements I still remember to this day from my nutrition professor:

“If you can’t do the DIET for the rest of your life, don’t do it at all.”

We can use it in every nutrition question. For example, “Hey Arin, should I do this juice cleanse thingy?”  (Randomly picking on juicing!)

Ask yourself:

Can you do that for the rest of your life?

If the Answer is No…then steer clear.

“But what if it just helps jump start me?”

What into a flesh eating, lean tissue losing, get out of my way before I eat your arm frenzy?!  (Sorry not a fan of juice cleanses because you wind up feeling ok for the first day or two, you only consume sugar, then your body resorts to eating your lean tissue, don’t even try to work out like this.)

We have always been huge advocates to reducing portion sizes, tracking calories and drinking more water.

It sounds too simple, right?

So why is it that we over complicate this process.

Personally I think sometimes it seems too easy.  We all know we need to reduce portions, get less processed food and drink more water.

Why do we still end up consuming things we know we should not?

Gratification, justification, and ultimately mindset.

Nutrition gets much deeper.  We all know reasonably what to eat, but it comes back to is our mindset, our emotions, our triggers.

Just stay positive…right?!

I wish it were that easy.

Digging through what’s going on inside is much harder than just eating “healthy”.

I am not giving a reason to not eat well.

It’s finding out what is burning inside of us that causes the actions we know we should not do but our emotions take over anyways.

One of the most gut wrenching research studies I read was a cause for why some women were obese.

The study showed the years of physical abuse the women endured day after day.  With more adipose (fat) tissue the less pain the woman felt when they were abused.

Let that settle in…

I know this was an extreme example but what I am getting at is our reasons for not consuming what we know we should consume is DEEP.  It takes work looking at why you do the things you do.  When you know you are on a plan.

Another angle I see often is we try to be perfect, every day!

We almost always fail and when we fail we go down…drive through, bag of whatever…we go down.

But if we just strive for BETTER each day, what would happen?

If each day you ate reasonably well, maybe you had a little something or consumed just a few more calories than you should have, but it was better than what you were doing before…guess what happens, you start seeing results.

Are they slower results, yes, but ultimately you are achieving results. Then you make adjustments as you progress.

Being all or nothing is really hard on people.

We sign up for things with the best intentions, then life happens and we get knocked down.

Typically we will revert back to old habits or worse.

My hope is you will take something away from this and if you need more help, please reach out.

The four key objectives are:

1.) Can I do this “diet” for the rest of my life?
2.) Reduce portions, Track Calories (more for awareness now, then we get deeper later), and drink more water
3.) Mindset: what is really going on inside (this one takes work, journaling daily has been helpful)
4.) Be better, not perfect

We help people in Indianapolis and all over the US have more energy, lose weight and live a life they deserve!  Let me know if you need help, Click Here.

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