Additional menu

Transformation Fitness & Wellness

Eating Out?

Who doesn’t like to eat out?

For some of us it is a way of life and others a welcomed treat.

No matter where you are how do you dine out and still see results?

I could answer this several ways, so I decided to share 5 Tips:

TIP 1 – Sodium is ALWAYS high, ALWAYS. Make sure you drink lots of water throughout the meal and after.

TIP 2 – Sometimes it is more about the portion than what you pick out. Don’t always feel like you have to have a salad and chicken. Sometimes we simply need to get a to go box with our dinner so we can divide the portion in two, saving us half the calories and lunch the next day! If its on our plate we tend to eat it.

TIP 3 – Do look at the menu ahead of time. Especially if you are with friends. We tend to get caught up in the conversation and pick something quick verse taking the time to find a better option.

TIP 4 – Get creative – It is ok to ask for substitutions and the restaurant will either accommodate or not.

TIP 5 – Don’t Aim for Perfection. You are eating out and it may be out of your control how things are prepared or someone might even order the food for you (such as a work function). Make the best of it, keep portion small or get back on track the next day. If we are traveling and we know food will be hard to predict we always have shakes with us. We specifically us the AdvoCare Meal Replacement Shake.

Also, here is a guide that can help you navigate some fast food places.

I hope these 5 tips can help you next time you eat out!

Just because you eat out don’t let your goals fall by the side. You are important and making unemotional choices is important when fueling our bodies!

Have an awesome day today!

Arin

Small Steps…

What would you remove or add to your environment to create a healthier life for yourself?

Seriously I want to know…shoot your answer back to me.

For me it is creating a positive mindset.

Sounds simple right, but it is something I have struggled with for a long time now.  Reasonably things are going really well, but it can be easy to focus on the negative.

The second I realized how much pressure I was putting on myself and things are fine the better I feel.

I think sometimes we do this with other things.

When trying to lose weight I see people go all in, I have to be perfect mindset and it almost never works or at least it doesn’t work long term.

We have to remember that sometimes just having more energy is enough.

When we feel better, we tend to be more active, we eat better and as a byproduct fat loss occurs.

What is something small you can do in your day to day to create a healthier life?

-It might be listening to an audio book that is going to inspire and motivate you.

-It could be meditating or sitting in prayer the first few minutes of your day.

-Drinking you body weight in ounces of water per day.

-Increasing movement 2-3 days per week.

Think small and when you no longer thing about it, meaning it becomes part of your day, think of something else to do.

The point is keeping it small and doable.

Let me know if you want to talk, just shoot me a message back!

Structure is the secret…

The fitness industry is filled with “experts”.  Everyone has the latest greatest way to get you in shape.  I remember when “muscle confusion” was the new buzz word.

Why would your muscles need confusion?

If anything, they need structure, a plan.

For most people they walk into the gym look to see what equipment is available and that’s where they start.  They go from one machine to the next, not really sure what they will do next.

Having a plan before you go the gym will set you up for success.

That plan then needs to be executed consistently.

We structure our workouts in 4-6-week periods.

Several things go into this structure.

When we first introduce a work out we are all learning.  Testing how much weight we can use for the rep scheme.  Then when we come back next week it is important to use the same weight and then increase the weight or do more reps.

If we do a completely different workout, how do we know if we are making progress?

When you do the workout for a 2nd, 3rd, 4th time you should see yourself getting stronger and more efficient in the movement.

Then we change the workout.

Our bodies respond well with consistency and over time you will see the changes to your body!

Start first with structure, write down the plan of what you want to do before you go to the gym.

If you need help with this let us know.

At our facility it is a matter of showing up, our Fitness Professionals will take you through the work out and make sure you are appropriately pushing.

Going to the gym can be overwhelming especially with the sea of machines.  Where do you start?

We can help you with how to structure your workouts so you see the results you want to see.

Have a plan, then execute that plan consistently…get great results!

Let us know if you need help,

Arin

Make your bed, change your life…

“Successful people are simply those with successful habits.” – Brian Tracy

Admiral William McRaven gave an amazing commencement address at the University of Texas. He talked about making and inspecting a sailor’s bed every morning.

This may seem petty or just a military regulation, but when you hear it from Admiral Mc Raven, it becomes the definition of a positive habit.

It’s a way to start your day with an accomplishment and encourage you to keep tackling the tasks of your day.

It also reinforces the fact that little things in life matter.

If you can’t do the little things right, you will never do the big things right.

Several others have stated the importance of this small task in happiness and life.

Anyways didn’t your mom tell you to always make your bed!

For most people, outer order contributes to inner calm.

Then, sticking to any resolution, no matter what it is, brings satisfaction.

Keeping positive habits requires effort every single day.

A starting point can be drinking more water every day, then committing to a set number of workouts per week, then next committing to eating better each day.

Start small, it may mean making your bed for starters.

Then working through the next positive habit. But then it requires consistency to achieve greatness. We all know how it feels to see results, but those results don’t happen by going to the gym one time, or even one time per week.

It takes consistent effort every day.

Decide what you are committing to and do it consistently. See the difference it makes in your life!

Hope you have an amazing week!

Do not wait 11 years….

I have officially gotten back into workouts post having our daughter. Did a strength workout on last Friday and Wednesday with the Noon rock-stars and plan to get another in today! Then got a run in last Saturday before it heated up too much.

But man, I feel so out of it.

I forgot my shoes for the first workout, no clue what I did with my heart rate monitor…

Part of it is from the lack of sleep but taking 6 weeks off let alone having a baby, takes a toll on you.

I remember when we first started our business I sat down in a consultation with a lady and I was talking to her about her goals. She told me she needed to lose the baby weight. I said, “awe, how old is your baby?”

She replied, “11 years old.”

We both sat there a second. 😉 Thankfully she laughed which broke the silence.

I’ll never forget that moment. I could see it in her eyes. After having her kids, she was never able to get back.

I completely understand this now.

It is so easy to tell someone when you are your 20s, make time for you.

It truly is easier said than done, but it must be done. We get it, but we can’t let 11 years go by.

Tony and I were just taking about how to carve time for reading. Pre-kids we got up early, would make some coffee, no one said a word for the first hour and we each read a book that was going to help us be better in some fashion.

Currently we have some really great books sitting…maybe 10 or so pages into them.

But we have to find the new normal. Just because we had kids doesn’t mean we have to stop doing everything we did before it just has a new spin.

I also think it take more intentional planning and it has to be timely and effective. This morning I got Lyvia back to sleep around 6:30am and Leo doesn’t get up till 7:30am so I could have gone back to sleep, instead I went and enjoyed that hour–reading!

It was glorious and started by day on such a good note!

That’s why I had no problem jumping back in our Team Training workouts. 45-minute workout and I chose Noon for now because it works in my schedule M/W/F when we have childcare at home. I do miss my early morning workouts and two showers a day is not my ideal, but it is how its going to fit in.

This is what it takes when you are juggling several different priorities, kids or no kids, we are all juggling a ton of things.

We can let 11 years go by and neglect us, but a lot can happen in those years.

Its to our advantage to take care of us, so that we present the best version of us to the world.

I know when I work out, I feel better about me, my clothes fit better, I have more energy and am a better mom/wife/business owner.

It is convincing ourselves every day we are worth the time.

Let me know if you want to talk more about how to juggle your schedule and still make time for you.

We would be glad to help!

Take care,

Arin

Warning you could get inspired, 90lbs GONE…a life changing journey!

Jose Before.after

I am so excited to share our latest Transformation with you today!  I met Jose a little over a year ago and if hadn’t seen him since, I would be having to do a double take! As a matter of fact every time I saw him in the studio, I did.  It seemed like every week that went by, he just kept dropping weight!  In our staff meeting we would talk about client’s progress and he was always down another 10 or 20 pounds after every assessment… seriously!

I want to share with you what Jose first told me when he requested his Initial Consultation.  He said, “I’m a 33 year old male and I work for a software company that keeps me on the road, and when I’m not on the road, I sit at a desk. I’m a heavy guy (270lbs-5’9″) and have high blood pressure. Of course the doctor tells me to lose the weight, but I’m just not quite sure how to do it. I know the basic formula… exercise and diet, but I get off track easily. I’m looking to get healthier. I don’t have a particular weight loss goal, but I would like to be able get my weight and BP down.  I’m hoping to find a healthy balance between life at home and life on the road.”  During the consultation with Jose I could see in his eyes that he was ready— ready to change his life, ready to take control, and ready to commit.

And in his first six weeks with us he proved it! He dropped an astonishing 23 pounds!  It was tremendous and we actually had another client who was trying to match him pound for pound in her journey.  I will share her story later… she is down 71 pounds right now, but in the meantime has had twins!  Jose, you have inspired more than you know!

The weight loss continued and a year later Jose Sanchez is a new man.  He is off his blood pressure medicine!  He did a complete 180 degree turn around and changed his habits and life forever in one year.  Jose wanted to focus on losing the weight, but doing it for life.  He travels a lot and needed to learn how to eat on the road, stay away from any sweets, and how to eat when he is being taken to dinner by a vendor.  We teach our clients how to live everyday life and incorporate healthy eating habits and consistent workouts.  Jose’s results are a by-product of doing just that.

One of the hardest parts for Jose was correcting his mindset about cardio, but he turned this around after 2 weeks.  He had been nervous to step foot on a treadmill, now he runs for miles!  Jose wanted me to share with everyone that, “…it is not as hard as you think it is.  You don’t have to starve yourself.  Exercise is actually fun!”  Also he said, “If I knew all this 10 years ago, (I wonder) what opportunities might have been presented.”

His main point is that this whole process has actually been pretty simple.  You have to eat right and exercise.  He kept watching his friends do the fad diets and he himself tried juicing for a bit, but then decided he needed to do it right.

Now he feels confident, no aches and pains, he can jump right out of bed, and he sweats less throughout the day.  He also threw away all his old clothes, even his suits!  We are proud to say that Jose has transitioned into a maintenance phase and is working out on his own.  We firmly believe that Jose learned and made the changes he needed for life.  Jose has changed his life forever!

Congratulations Jose, we are so proud of you and you are a true inspiration to so many!  If you want to change your life like Jose please reach out and request a Free Consultation.  We will sit down and discuss your personal goals and see if our program is a good fit.