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Transformation Fitness & Wellness

Not All Workouts are Created Equal

What is the difference in all these workout programs?

Lots…

First it is important to understand more is not always better. There is a happy balance to everything. When it comes to working out you can’t always go hard or go home.

Over-training is real, too much volume leaves you sore and susceptible to injury.

Some workouts need to be harder, some need to focus on strength, some focus on cardio.

A healthy variety is best.

When I see people posting that they burned a million calories, then the next day a million more, then more…there is a point that you are over training your body.

When you over train your body you become sore, lethargic, you lower your immune system and up goes your cortisol levels. This does not create a winning environment, let alone good fat loss.

Then it is important to have a balance of strength/resistance training and cardiovascular training.

Even the meat heads in the gym need to make sure they have a cardiovascular component to their workouts for overall health.

Just like the runner needs strength training to become more efficient/stronger in their stride.

This is a constant give and take.

How we program our workouts is in phases, each month for example, we will have a different focus. We recommend coming to 2-3 strength workouts per week then 1-2 cardio workouts per week.

That’s it.

Then follow up with good nutrition and you have a winning combination.

It is important to consistently strength train your body because you will maintain an appropriate amount of lean tissue. This keeps you strong and able to do activities of daily living. The lean tissue will keep your metabolism higher, thus burning more calories each day. Strength training also combats osteoporosis.

I could go on.

When it comes specifically to weight loss everyone thinks cardio is the winning secret. Yes, we need to burn calories, but you will not achieve the toned look most desire. You will create a skinnier version of you, it takes adding an appropriate amount of lean tissue to lose fat and see the tone/definition.

The moral of the story is not all workouts/programs are created equal. You do not have to kill yourself each workout, more is not always better. Balance Strength, Cardio and Good Nutrition and you will win!

Let me know if you have any questions or need some help,

Arin

What Can You Control?

I have several good conversations each week about nutrition.

We all reasonably know what to do.

We can talk macros or timing strategies on food, but when it all boils down we know what to do with our nutrition, we just need to do it!

So, why don’t we do what we know we need to do?

Lots of reasons:

-Stress/emotional eating

-Lack of planning/cooking/grocery shopping

-Dining out

I could go on and on but the reality is life happens, we get busy, we are stressed and this just sounded good!

BUT…if you want to reach your goal you reasonably have to make some changes with nutrition.

I go back to a very powerful statement that I tell everyone.

YOU ARE IN CONTROL.

Be empowered that you control what is going in your body. No one forces us to eat anything. It’s on us.

I know, I know…

We get to decide what we do in each situation and I challenge you to fight, and win for you!

Hands down nutrition is one of the hardest spots for most of our clients, but you can win.

Winning looks different for each of us.

Decide each day, each meal at a time how you will win.

Making a plan always helps and if you need more help, shoot me a message and I am happy to sit down with you!

Take care,

Arin

Making Progress

Today I wanted to talk about making progress.

When you are working towards a health and/or wellness goal, to my knowledge there are no quick fixes. Everything is a combination of enough wins to add up to success.

Winning looks different for everyone.

For some it is a certain article of clothing and how it looks.

For another person it is energy, feeling good when you get up in the morning and all day.

For someone else it is a health concern and they know it can get better by taking care of themselves.

In order for anything to be achieved we have to look at our current situation, then our desired state and what is the problem.

This is not an easy process.

But it is a doable process.

I encourage you today to look at your current situation. What are you personally going through?

What would you like to see happen and then ask yourself what is the problem?

Personally, we have been working through a horrible situation with the home we just built. Our desired situation is a safe home for our family. The problem is we did not do enough leg work understanding the builder and are working through our attorneys to make us whole again.

I will tell you I have wanted to give up so many times, but giving up is not an option.

The pain of the desired outcome is great enough to push forward, especially on those dark days.

Point blank we are all working through our current situation.

Getting clear on what your desired situation is can be a challenge, but typically we know what we want.

Finding the problems can be tricky and takes asking the question a few times.

When you can step back and get clear on these three questions the plan unfolds.

The plan for the most part is not easy, but it is doable.

If your current situation is you are unhappy with the number on the scale and your desired situation is a certain number, look or feeling. Step back and ask what is the problem. It can take digging on this a few layers deep.

This is where a coach can come in and help.

Keep an open mind and go a few layers, see what unfolds. This can apply to all situations, not just health and wellness. Be solution focused and nothing will stop you!

Go win your day and let me know if you need help navigating these questions.

Arin

When the Struggle Is Real…

Hope you have had a great week getting back in the swing of things after a holiday.

I think it is important to share the struggle.

We all have been through things or are currently going through things. I know it always comes back to perspective and what feels like the end of the world to one person is a blip in time for another.

How do you continue to take care of you during hard times?

First, it is not easy.

I would be lying if I said eating well when you are frustrated, hurt, sad, etc. is easy. It is not. I talk with several clients on a daily bases that are going through things and they stress eat.

I have used the phrase, control what you can control.

We can’t always control the struggle in our life, but we can control what goes in our body.

Be empowered by this.

Second, commit to the movement of your body. Have you ever scheduled a workout and then moved it, moved it again, to end up canceling all together?

Sure, we all have.

I want to encourage you to keep that appointment with yourself.

You are your greatest asset and it is a slippery slope when you miss a workout, then another, then another…

It is important to know you are not alone. Life is happening all around us and we always need to remember that everything is an opportunity to learn and grow.

Some lessons sting more than others, but we get to choose how we react.

The donut may give a good feeling for a second, then it is gone…GONE, leaving you empty and wanting more.

Working out produces endorphins, good feelings. It will help you have more energy and sleep better.

Even in times of stress.

It may not be the prettiest workout, simply moving your body will help.

Then remember food is fuel, ask what your body needs…not wants. Those are two totally different things. 😉

Your body needs an appropriate number of calories relative to your body, your activity and your goals.

Moral of the story is unfortunately things happen in our life, but don’t let the situation control you.

You deserve more out of this life and everything is an opportunity to learn and grow!

Let me know if you need help,

Arin

Is this Stopping You?

Focusing on health and wellness goals is not as easy as it should be.

It can involve a lot of moving parts.

One thing for sure is at TFW we get it. We’ve been there too.

Its important that we are on the same page and we encourage each other to take that time for ourselves.

Time is almost always a limiting factor for most people.

They can get in a good groove for a few weeks, then travel, work schedule, etc. will throw us off.

First of all, know this happens to all of us.

Second, sit down and map out a plan. Life tends to go smoother when we have at least looked at the week, evaluated where I time needs to be spent, then take action.

Otherwise the time vampires come out and it can get ugly!

I am a big fan of everyone knowing what needs to happen each week, communication is key.

Especially if you are juggling kids or aging parents.

If you are always giving all your time to work, kids, spouse, and not carving time for you, you will see a decline in your health.

If you don’t put the oxygen mask on first before assisting someone else, you will both be passed out. Now I know that was pretty blunt but it is true.

Taking care of yourself is just as important as taking care of others.

If you don’t have your health it makes it pretty hard to help others.

Take it from me, time spent on you and your health is worth it and if you need help all you have to do is reach out.

We do 45 min workouts that get you in and out so that you don’t spend hours in the gym. The best part is our workouts are effective and get results!

Shoot me a message and we will talk about your goals and how to make it all happen!

Take time for you this week!

Arin

Taking ⏰ for YOU!

I think one of the most important things we do is help people is help them put themselves first.

Not in a selfish, no one else matters kind of way.

More in a, if I am good, everyone else is good way.

Let me elaborate.

We just celebrated mothers this past weekend.

Being a Mother is one of the most selfless jobs I have ever experienced and I would not trade it for the world.

But it gets NO down time.

Our minds will forever be thinking of our kids – and it’s a good thing.

But when it comes to taking care of ourselves, we can easily put our health on the back burner.

Now this is not just Moms, or women, it is men too.

It generally comes back to time. We have deadlines, activities, etc. competing for our time.

We have to make the conscious effort to dedicate time to working out and taking care of ourselves. This time is always worth it, because you are worth it.

We don’t need permission from others, we need to take control of our schedule/life and tell yourself out loud, I deserve this time to myself, so that I can be the best for everyone around me.

This includes your kids, your spouse, your co-workers, your boss…I could go on.

One of the biggest reasons people do not start a program like ours is TIME.

But when you talk to someone who has just started our program, they always come back and say this was the best thing I have ever done for myself (this fires me up every time).

It isn’t always about pounds on the scale.

It is about taking time for you, do something to better yourself and being Transformed in many ways.

If you haven’t tried us out, shoot me a message back.

We would love to help you with your schedule and we are super flexible with over 50 workouts per week!

We exist to Transform LIVES and it’s a really cool feeling every day!

Arin