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Transformation Fitness & Wellness

Relentless

Relentless

Hope you are doing great and ready for the holidays!

I am super excited to see Leo’s face Christmas morning! I did not realize how hard it is to hide presents, next year I’ll have to be a bit more strategic covering with a blanket in the car, etc.

I had forgotten that I had some in the back of the car and sure enough, he yells “TOYS!”

AHHHH…and the little bugger doesn’t forget either. I have had to divert his attention and so far, it’s working! (They are all now safely stored under the stairs, gesh!)

One thing I know for sure about a 2-year-old is they are relentless.

But being relentless is not a bad trait.

I was preparing for a presentation this week and I am including several of our client’s success stories. A common theme is being relentless.

We have seen clients through cancer, some 2 plus times. They fight and win.

Our clients have experienced tremendous loss of loved ones, even their own children. Yet they some how manage to get back into taking care of themselves, relentless.

Countless surgeries, only to come back stronger.

I sat back and thought to myself dang these guys and gals are simply amazing and we get the opportunity to see them multiple times per week, how incredibly fortunate are we.

It’s the relentless spirit in all of us and a hunger or desire to be better each day.

I hope you will have an opportunity to take some time off, even if it is only for a few days. Think about the things you have conquered this year, let alone in your life.

We all have experiences that shape and mold who we are.

Be relentless in everything you do.

If you want something, do the small insignificant things you need to do day after day.

When I rehabbed my knees a few years ago, I did countless leg lifts seated on the floor, barely able to lift my leg off the floor, to eventually being able to contract my quad, lift my leg off the floor and now you wouldn’t even know. Relentless.

Never give up, especially on you.

Happy Holidays!

Arin

The Best Cocktail…Ever

Water, with a slash of water, maybe a lime twist if you are in the mood!

Did I get your attention? 😉

Today I wanted to talk all about hydration. (Stay with me) This is one of the first places we start with someone when it comes to their nutrition.

Why?

Several reasons:

Water accounts for 60% of you body and everything in our body depends on it.

Water promotes cardiovascular health, if you are dehydrated you have a lower blood volume which makes your heart work harder. Think about going up a flight of stairs, if you are dehydrated it will make this activity harder, let alone exercise.

Water lubricates your joints.

Water helps cleanse your body and removes toxins through the kidneys.

Water is necessary to burn fat in a process called lipolysis.

Water has zero calories and can be an appetite suppressor.

I could go on and on about why drinking water is so important.

Now that you can see the why, how do we increase our water intake?

Start first thing in the morning.

Get a tall glass of water and down it. This sets the tone for the day. Then carry a reusable water bottle and fill it up 4-6 times per day.

A word of caution you can consume too much water, please do not go overboard.

The rule of thumb is depending on your activity level and the temperature of your environment drink half your body weight in ounces of water. This is a good starting point, add more water with activity or if you are in a hot environment.

Set reminders in your phone or download a water app to keep drinking top of mind.

Challenge yourself for a couple of weeks to increase your water intake and see how you feel. Soon this will be a normal part of your day and you won’t think about it, you will simply do the behavior!

Cheers to some high-quality H2O and better health!

 

Let me know how you are doing,

Arin

 

Check Out the Hottest New FB Group –> Get Fit Indy

Did you know we have a Facebook Private Group called Get Fit Indy?

If you didn’t, go Here and ask to join!

It’s a Free group we are offering to people in Indianapolis where we are sharing recipes, tips, workouts you can do at home, plus more.

Check it out!

Also, this is a safe place to ask questions.

Tony and I are experts in the Fitness Industry and have helped thousands of clients. With this group it allows us to help others who may not be able to get into our physical gym.

Ask to Join today by clicking here.

See you inside the group,

Arin

Hasselback Caprese Chicken

 

 

 

 

 

 

2 boneless, skinless chicken breasts (8 ounces each)

½ teaspoon salt, divided

½ teaspoon ground pepper, divided

1 medium tomato, sliced

3 ounces fresh mozzarella, halved and sliced

¼ cup prepared pesto

8 cups broccoli florets

2 tablespoons extra-virgin olive oil

  1. Preheat oven to 375°F. Coat a large rimmed baking sheet with cooking spray.
  2. Make crosswise cuts every ½ inch along both chicken breasts, slicing almost to the bottom but not all the way through. Sprinkle chicken with ¼ teaspoon each salt and pepper. Fill the cuts alternately with tomato and mozzarella slices. Brush with pesto. Transfer the chicken to one side of the prepared baking sheet.
  3. Toss broccoli, oil and the remaining ¼ teaspoon each salt and pepper in a large bowl. If there are any tomato slices left, mix them in. Transfer the broccoli mixture to the empty side of the baking sheet.
  4. Bake until the chicken is no longer pink in the center and the broccoli is tender, about 25 minutes. Cut each breast in half and serve with the broccoli.
  • Per serving: 355 calories; 19 g fat(6 g sat); 4 g fiber; 10 g carbohydrates; 38 g protein; 117 mcg folate; 105 mg cholesterol; 3 g sugars; 0 g added sugars; 4,840 IU vitamin A; 138 mg vitamin C; 296 mg calcium; 2 mg iron; 634 mg sodium; 979 mg potassium
  • Nutrition Bonus: Vitamin C (230% daily value), Vitamin A (97% dv), Calcium (30% dv), Folate (29% dv)
  • Carbohydrate Servings: ½

Exchanges: 3½ lean-fat protein, 2½ fat, 1½ vegetable, ½ medium-fat protein

Holiday Roasted Vegetables

Holiday Roasted Vegetables

Ingredients

3/4 lb. Brussels sprouts, trimmed and halved

2 large carrots, peeled and sliced into 1/2” pieces

extra-virgin olive oil

1 tbsp. balsamic vinegar

1 tsp. chopped rosemary leaves

1 tsp. chopped thyme leaves

1/2 c. toasted pecans

1/2 c. dried cranberries

Directions

  1. Preheat oven to 400 degrees F.
  2. Scatter vegetables on a large sheet pan. Toss with enough olive oil to coat each piece, then toss with balsamic vinegar. Season with salt and pepper. Scatter herbs around the pan. Bake for 20-25 minutes, until the vegetable are tender, shaking the pan halfway through.
  3. Before serving, toss roasted vegetables with pecan and cranberries.

2 Areas Most Women Struggle (And Men too!)

I read in an article yesterday about why men and women struggle.

It wasn’t overly complicated either.

Women struggle with being over stressed and overeating.

Men on the other hand struggle with being stressed and out of shape.

I can attest to the female side of things, women put everyone else first and by the time we get to do anything for ourselves we are exhausted.

I never really understood how anyone would forget to eat. I always thought how is this even possible, as I perfectly consumed my 6 small meals a day that I perfectly meal prepped the Sunday before!

Then insert owning our business, insert having kids…enough said. The other day I was about ready to pass out, it was time for dinner and I realized my lunch was still sitting in the fridge.

My food was literally there ready to be eaten but I was so busy getting the kids their lunch, naps and sneaking in some emails that I completely missed my own needs.

Women I get you.

Men as you enter your 30s, 40s, 50s, you get busier each decade and have more responsibilities.

I have watched Tony over this last decade and workouts were a nonnegotiable and just part of his day to day. It was like breathing. Then he had surgery on his hernia, went through recovery, had our second child and it’s a win if he gets 2 workouts in a week and he is pumped if he gets 3.

So why do I write all this?

Because we get it.

We go through it too and that’s what helps us coach our clients.

Finding ways to work through life.

With women I find helping them be consistent with workouts and having a better relationship with food is key. We put a ton of pressure on ourselves and for most of us we like checking things off a list. That list needs to include personal things to.

We also have to break up with some food habits/behaviors. I broke up with cheese!

With men we have to find ways to insert workouts and become efficient in the gym. Sure, you can do back and bi’s, then chest and tri’s, then there is leg day OR you could get what you need in a matter of a couple workouts being more efficient.

In short, we all struggle, each a bit differently, but we understand and can help you find solutions.

Set up a call with me if you want help, we can talk more about your personal needs.

Have an awesome day today!

Arin