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Transformation Fitness & Wellness

Is it too good to be true?

I am sure you have seen it before, clinically proven, lose a ton of weight in a short amount of time. This stuff is everywhere and it is frustrating for someone who has devoted their life to helping people.

There is zero quick fix.

Most of the time those quick fixes see weight loss and then boom it is back on and then some.

Frustrating.

Also, with all the different diet plans out there, my advice is pick one and stick to it.

If you look at the different plans, they are encouraging you to eat better, less processed garbage and consume less calories than you burn in a day to see weight loss.

Ugh, sorry, this stuff gets me fired up.

To be honest we all want to feel better – have more energy. We want our clothes to fit better – to like who we see in the mirror. To have a clear mind and a good bill of health.

It takes consistent days, months, years of eating reasonably well and moving more. Then the idea is you adopt a life style where this is the new normal.

That’s it, its not sexy, its not some cool plan where you omit Bananas for life (what did the banana ever do?) ????

It’s making the choice each day to eat a little bit better.

It’s taking the dog for a walk every day. (Yes, doggies love snow!)

It’s getting the kids out for a walk or some type of physical activity, they are watching us and learning our habits every day.

It may mean signing up for a program to help hold you accountable so you can start implementing these habits and there is someone to check on you along the process.

That’s how we help people.

We talk about the goal, assess baseline measurements, create a plan and work the plan.

Yes, life happens along the way, that’s why you have a personal coach to lift you up and help you get back on track.

Let me know if need help, we can jump on the phone.

Have a great day!

Arin

Another Fantastic Transformation Challenge is in the Books!

A huge congrats goes out to our 18 participants in our last Transformation Challenge. Everyone did a fantastic job and the group lost over 100 lbs of FAT! Simply amazing!

We do this challenge two times per year and it is hand down one of my favorite things we do.

The challengers were focused for 6-weeks.

In those six weeks they scheduled workouts, planned meals, worked around kids’ schedules, spouse schedules and so much more.

They had life happen in the middle of those six weeks, yet they still persevered.

For most participants it was putting all the things together they knew they needed to do.

Eat Better – having a plan and a backup plan (for most it was eating more of the right things! Or tweaking food just a little as we went along, this is why tracking is so IMPORTANT. We made small adjustments when we did not see results.)

Scheduling workouts – strength and cardio, then giving those workouts a little more effort

Showing up – even when you don’t want to or rescheduling a workout because of a conflict.

Saying they are important and that they deserve this.

Eating better and working out is reasonably the “easy” part (I say this in quotes, its not easy, but for most they know what to do it’s doing it week after week and having some guidance.)

The part that was hard was showing up when you are tired, work deadlines, family obligations. Things will always get in the way, that’s life. If you wait for the perfect time you will never do it. Trust me.

Then deserving the time, the money, the results. If you don’t take care of you, how can you care for others.

Please help me congratulate all of our participants! Everyone did a fantastic job! I would also like to highlight our top three participants who saw the most change relative to their body:

3rd Place received a 60 Minute Massage – Stephanie Lowe (lost 7lbs)

2nd Place received a custom Supplement Package ($200) – Ryan Powell (lost 11lbs)

1st Place received a YEAR Membership of unlimited workouts at TFW – MARLA MOSES (lost 11lbs)

We are very proud of all our participants, you made changes, you were consistent and you all look fabulous! Keep up the awesome work, we are proud of you!

Next Challenge starts in July!

Arin

When Life is Spinning Out of Control…

Today I wanted to talk a little about life.

No matter what season of life we are in things happen. Challenges present themselves all over the place.

Thankfully, at least it seems to me, the more experiences we have the better we navigate tough times.

I can remember back when I was in college and what seemed at that time to be the end of the world, wouldn’t be today, not even by a stretch.

But it took going through each challenge to learn and grow.

A health journey is no different.

It may seem we just woke up one day and now we need to lose a large amount of weight and it becomes overwhelming.

Or the doc gives us some unpleasant news about our numbers and says we need to make changes.

Whatever it maybe it didn’t happen overnight although it may feel that way.

The good thing is we can get through.

No matter what life is throwing at you at any point of your life, you will get through it.

It starts with hope and controlling what we can.

I remember in college coaching middle school kids at George Washington Middle School on nutrition and exercise. For the most part those kids loved the exercise part of our program.

The nutrition, well that was a whole other challenge.

When asking them what they ate, I received all kinds of answers, but one kid got me. He told me that they normally just had bags of cereal and every once in a while, they got those chocolate muffins. He said he really liked those muffins and his eyes lit up.

My heart broke.

We decided to focus on what we could control in that moment and it was his attitude and his activity.

Jose lost weight in our time with him and he made the baseball team!

What can you control in your current goal? What’s out of control.

Choose to focus on what you can control and get after it.

This goes for your health and wellness goals and in life.

I really enjoy talking to different people each day about their goals and helping them navigate the plan. Sometimes I can see it from a different perspective and that’s all you need. If you need help, I am an email away.

Dedicated to your success,

Arin

Motivation

What’s motivating you day after day?

For some it is a diagnosis, they want their clothes to fit better and/or they want to have more energy.

Some don’t want to have the chronic pain.

Others want to be able to play with their grand kids.

Some of us want off certain medicines.

Here’s the thing no matter what your motivation, it is going to take consistency and working a plan to see the results we want.

I believe we are all past this quick fix mentality, but I see people get hung up in the process.

Just when they are starting to see results, they get stuck/hit a plateau and the motivation starts to subside.

Today I want to encourage you to keep showing up and taking care of you. What ever that may look like, don’t give up.

When you feel stuck or not sure what to do next ask for help.

I know personally I have tried to figure things out on my own and it always takes ten times longer.

When I put my ego aside and say help, doors open, results happen.

You deserve to feel and look amazing!

You also deserve to have energy and move well!

Sometimes you just need to switch things up, have a coach take a look at what you are doing and give you some guidance on what to do next.

We are here for you and let me know if you have questions or what to talk.

Go win your day today!

Arin

Planning

Hope you are having a great day!

I wanted to share a super simple tip, its so simple it gets missed week after week.

Stop today or sometime this weekend to PLAN.

I know, right?

Before you stop reading…

Take 10-15 minutes to look at next week. 

What’s going on?

Work, Kids, Appointments, Dinner, Lunch, Workouts, Fun, etc.

Taking the time to map out a plan will save you not only time, it will save money and will save you a few heads or scheduling mishaps.

I can tell you from personal experience, the weeks Tony and I sit down and plan go SO much smoother.

It only takes a few minutes.

I know some families have fun calendars in the mud room, etc.

I personally like my weekly planner and google calendar.

Keeps both of us on the same page.

If you start each week not knowing which end is up you will continue to spiral.

Take a few minutes to set intentions for what you need and want to get done. Be realistic and then make it happen.

Workouts don’t just happen, they get scheduled and executed.

Food doesn’t magically appear in the fridge, but we can get close with some awesome services! In all sincerity we have to plan the food, prep it and store it. 

Take a moment today or this weekend and make a game plan. It will be worth every second, I promise!

Dedicated to your success,

Arin

***Energy***

We all need more of it, right?

This is the #1 thing people tell us they need more of.

Sure, most of us would like to see the number on the scale move, but more than anything we would like to feel better and have more energy.

It may seem counter-intuitive but exercise, even brisk walking, can increase energy.

The more you move around, the more mitochondria your body makes to meet your energy needs. The more mitochondria you have, the greater the boost to your metabolism, and the greater your ability to produce more energy.

In addition to movement jump starting our metabolic rate, it also increases the production of endorphins (brain chemicals that give us a sense of well-being) and pushes the cardiac system to pump harder, bringing more blood to the brain.

So, this seems simple right, move more = have more energy.

What happens is we get into our routines of life.

We get up, get ready, get the kids off to school/daycare, then sit in the car, get to work and sit at our desk, back in the car (sitting), get the kids, go home sit on the couch. (You may have some differences but you see where I am going.)

We lead extremely sedentary lifestyles and we have to be intentional about movement.

We also have to take time for ourselves.

This may be easier said than done.

Inserting two kids into my own personal life has made juggling my time even harder. I know on several occasions I have put myself on the back burner and I have even had to put myself in check. (Its fun kicking your own butt.) 😉

If I don’t feel good about myself, I know I don’t feel good about being a Mom, Wife, Business Owner, Friend, etc.

We do understand, but draw a line in the sand.

If you want to have more energy, get moving now. Don’t wait till the time is perfect, because it never will be.

Having more energy takes more than drinking a cup of coffee or ten…

It takes making time for you, to focus on being the best you can be. Even if that is a brisk walk on your lunch break, or hitting a workout at TFW before/after work.

You are important and it will feel so good when you are done!

Let’s get moving and have more energy!

Arin