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Transformation Fitness & Wellness

Mental Toughness

I saw this in a book and wanted to share it with you today!

TRUE MENTAL TOUGHNESS

-Have a great attitude

-Give your very best

-Treat people really really well

-Have unconditional gratitude

-Regardless of your circumstances

The author went on to talk about partially controllable goals, being very alluring, but very dangerous. Things like winning, rebounding, sales, or beating an opponent can distract us from what is really important: the person we become on the journey.

I may or may not have shared a story about a scrap book I had as a kid. I absolutely refused to put one ribbon with all my track ribbons. (I tucked it in the back.)

Want to know why…it was Red.

All the rest of my ribbons were Blue.

My mom told me to put the red ribbon in there because second place was still good. I refused and well…we kind of got into it, because I did not want to show that I had gotten beat.

So, what, I got beat.

What I did not understand at the time was the journey and process. I went from the kid getting last place in every race the year before to a year later and some sweet running shoes — to setting records.

I did not understand the process.

I did not want to be last anymore so I started running in the off season…A LOT!

I would do sprints over and over, I watched the professionals run, I read magazines, etc. If it had anything to do with running, I was all over it. I also got some sweet running outfits. That always makes you faster!

What I did not realize was, I was setting myself up for success. I was going through the hard work it takes to be great at something. For me at this time it was running.

A couple lessons:

Enjoying the process – Journey

Winning is not always First Place – Winning is our own definition

I hope you are having a great week so far and if you need help reach out.

Have an amazing day!

Arin

 

Solving Problems

When it comes to fitness and nutrition programs its amazing how all over the board our industry can be.

How do you know one program works over another?

For me if I was in your shoes I would want to know if other people have been in the same situation and then have they gotten the results I desire.

Pretty simple, right?

Most trainers or programs either neglect to highlight the amazing stories of their clients. These stories are inspiration of people who have been in your shoes and have fought adversity.

I still get choked up listening to them. (Check out some real stories HERE.)

What I think fitness and nutrition programs should work on is how to solve client problems.

What do I need to eat and when?

What workout is most effective for me to get results?

Time, how to carve out time for ME?

I’m post a surgery or physical therapy what do I need to do to keep me safe?

How do I keep it from getting boring?

TIME…did I say time already?

Listening to clients and understanding what they need is important. Another huge spot is Accountability. We all seem to have a decent understanding of what to do, its doing it. Then doing it again and again, even when we don’t want to.

So what problems can we help you solve?

Reaching out is one of the hardest things to do but it is so worth it in the end.

I’ll go back to these amazing stories, these stories are not about me, they are about the real people who have worked through each set back, have worked through previous health issues and won.

Each person is different but we just want to know that someone cares about us and can help us win.

If you need help winning, let me know.

We can jump on the phone for a few minutes and talk about you!

Let me know how we can help,

Arin

Slow Cooker Skinny Mashed Potatoes

 

 

 

 

 

 

 

 

 

Slow Cooker Skinny Mashed Potatoes

Calories: 121 kcal

Ingredients

  • 2 pounds Yukon gold potatoes
  • 1/4 cup chicken broth
  • 1/4 cup whipped cream cheese with chives
  • 1/4 teaspoon salt + more to taste
  • pepper to taste
  • Fresh herbs for garnish (parsley, chives, thyme)

Instructions

  1. Wash and cut potatoes into large chunks
  2. Place in slow cooker and fill with water to cover
  3. Cover and cook on high for 2-4 hours or low for 4-8 (depends on how large you cut potatoes, smaller will cook faster)
  4. Carefully drain potatoes into a colander and return to crock
  5. Add broth, whipped cream cheese, salt and pepper
  6. Using handheld mixer mix on medium high speed until whipped to desired consistency
  7. Adjust seasoning if desired, garnish with herbs and serve

Recipe Notes

I cooked these on high in my 3.5 quart slow cooker for 3 hours.

Nutrition Facts

Slow Cooker Skinny Mashed Potatoes

Amount Per Serving (3 g)

Calories 121 Calories from Fat 27

% Daily Value*

Total Fat 3g 5%

Saturated Fat 1g 5%

Cholesterol 10mg 3%

Sodium 145mg 6%

Potassium 645mg 18%

Total Carbohydrates 19g 6%

Dietary Fiber 3g 12%

Protein 4g 8%

Vitamin A 2.5%

Vitamin C 20.9%

Calcium 5.5%

Iron

Index Card Plan

I was talking with a mentor of ours and he had a great thought he shared with us.

We tend to over complicate things in general and especially in the Fitness/Nutrition world.

We see these super complicated workouts, meal plans and I could go on and on. But I loved what he said. If you can’t fit it onto an Index Card then how do you expect people to do it.

When I started to really think about it – he is so right.

So, it got me thinking. If I were to hand someone an index card to help them with their health goal here’s what I would include:
image

That’s it.

I know it sounds simple but when you can master these 5 basic steps then we can get a little more creative, if we need to.

I know I am really good at over complicating life, so I thought this was a good reminder to keep it simple.

The basics work. Test it out for a month, consistently and see how you do!

Have an awesome day,

Arin

Are You Maximizing YOUR Time In the Gym?

If you have ever worked out with us, you may have wondered why we do those workouts that we call “metabolic training.”  It’s the ones where you perform resistance training at a high intensity with little rest, and is usually based on timed intervals. This type of exercise is used to maximize caloric expenditure.  Metabolic resistance training has been shown to have an even greater impact on fat burning than aerobic exercise, like running.   It does this in two ways; first, by maximizing calories burned during exercise, and second, by maximizing calories burned post-exercise.  To maximize calories burned during and after a workout, we want to keep heart rate as high as possible while working the largest muscle groups in the body.

Major Muscle Groups
Major Muscle Groups

According to the National Strength and Conditioning Association, exercising in this way can cause an increase in metabolism for more than 72 hours after the workout, ultimately burning up to 300 additional calories!  Another benefit of these workouts is they can be utilized by almost anyone, which is especially useful in our small group sessions.  By having these workouts on timed intervals, it allows you to work at a pace that best fits your personal level of fitness.  Most of these workouts involve exercises with less resistance that can be performed at a higher pace and intensity.  Individuals who are just starting out are able to work at a pace where they feel most comfortable, while veterans can push themselves to the limit. This makes timed metabolic training best for groups that have many individuals who are at different levels of fitness.   Key factors to these workouts are to maximize work, minimize rest, and to work all of the major muscle groups such as the leg, chest, and back muscles.  So next time you have a high intensity metabolic workout, challenge yourself and reap the benefits!

Our fitness professionals hold high levels of both education and experience, making it possible for our clients to get the maximum benefit from every minute in the studio. We offer clients practical and efficient workouts to help them reach their goals even when we aren’t working with them in the studio.

If you need help taking your workouts to the next level, click below to fill out the free consultation form… or just give us a call if you want to know more at 317-927-9689.