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Transformation Fitness & Wellness

~Consistency~

Its not about what you do once in a while, its what you do each and every day.

Consistency is a word I will use everyday with our clients. Never strive for perfection, strive for consistent effort day after day.

I know when I got down to my leanest, it was not some perfect meal plan or precise workout plan. It was showing up to the gym 3 days in strength and 2 days of cardio. Then I ate well most meals, kept protein high and reduced adult beverages significantly.

No huge epiphany.

Consistent work.

My workouts were not perfect.

I had good days and bad days.

I took it one day at a time and gave it the best of my ability.

Consistency

It works every single time. Just when you feel like giving up or you are not seeing results remember this.

Consistency transforms average into excellence.

What can you do or continue to do consistently?

Let us know if we can help!

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

You Got This!

Hope you are having an amazing day today!

Today I want to share a message of hope and you totally got this. Whatever “this” is.

Listen, we get it first hand that life is going to throw curve balls, we won’t understand why things are happening the way they are, but attitude is everything.

A positive outlook can keep you pushing forward when you don’t want to.

Now I don’t want to be all “Positive Patty”, sometimes a good ole cry is what we need but then we need to dust ourselves off and find renewed faith in ourselves.

Each day you wake up and have a positive outlook, notice what happens around you. Good things are happening.

I think personal trainers are the eternal cheerleaders, and when we coach clients, we know you can do anything. We have seen it over and over.

You may not believe or feel that you can, because it is challenging…but You Got This.

Keep pushing through whatever “this” is and I promise you will win.

Get after it today and remember, You Got This!