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Transformation Fitness & Wellness

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

Seared Pork Chops with Peaches and Spinach Salad with Balsamic Vinaigrette

Prep: 15m Cook: 20m Total: 35m

Ingredients

  • 2 bone-in center cut pork chops (about 2 inches thick)
  • 1 Tbsp avocado oil
  • ½ onion, thinly sliced
  • 2 peaches, pitted and sliced
  • ¼ cup organic chicken broth
  • 1 Tbsp chopped fresh basil
  • 2 Tbsp extra virgin olive oil
  • ½ Tbsp balsamic vinegar
  • ½ Tbsp fresh lemon juice
  • 1 tsp dried basil
  • ¼ tsp salt
  • ¼ tsp pepper
  • ½ (10-oz) pkg baby spinach

Instructions

Sprinkle pork lightly with salt and pepper. Brown pork in hot oil in a cast-iron skillet over medium-high heat 4 to 5 minutes per side; remove from skillet, and keep warm. Add onion to skillet; reduce heat to medium. Sauté 5 minutes or until onion is browned and tender; stir in peaches. Return pork to skillet; add broth. Cover and simmer over medium heat 4 minutes or until pork is done; sprinkle with basil.

Whisk together oil, vinegar, lemon juice, basil, salt, and pepper in a bowl. Add spinach, and toss.

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

Coffee-Marinated Pork Tenderloin with Blackberry Sauce and Cucumber, Basil, and Arugula Salad

Prep  Cook Total

15m  20m 35m

Ingredients:

  • 2 Tbsp water
  • 1 Tbsp avocado oil
  • 1 Tbsp finely ground coffee
  • ½ Tbsp smoked paprika
  • 1 Tbsp fresh orange juice, divided
  • ½ tsp salt, divided
  • ½ tsp pepper, divided
  • 1 lb pork tenderloin
  • 1 cup blackberries
  • 1 Tbsp balsamic vinegar
  • 1 (5-oz) pkg baby arugula
  • 1 cucumber, peeled and sliced
  • 2 Tbsp chopped fresh basil
  • ½ lemon
  • ¼ cup extra virgin olive oil
  • 2 Tbsp balsamic vinegar
  • 1 Tbsp raw honey
  • 2 tsp Dijon mustard
  • 1 clove garlic, minced    

Preparation and Cooking:  

Whisk together water, oil, coffee, paprika, ½ Tbsp orange juice, and ¼ tsp each salt and pepper in a bowl; rub all over pork. Chill 2 hours or overnight. Preheat grill to medium-high heat. Grill pork, covered, 15 minutes or until a meat thermometer inserted into thickest portion reads 145°F, turning often. Let stand 3 minutes before slicing. Meanwhile, combine blackberries, vinegar, ½ Tbsp orange juice, and ¼ tsp each salt and pepper in a saucepan. Cook over medium heat 6 to 8 minutes or until sauce is thickened. Serve sauce over pork. Note: Bake pork at 400°F for 20 to 25 minutes instead of grilling, if desired.

Combine arugula, cucumber, and basil in a bowl. Grate lemon to measure ¼ tsp zest, and squeeze lemon to yield ½ Tbsp juice. Whisk together lemon zest, juice, oil, vinegar, honey, mustard, and garlic. Drizzle vinaigrette over salad; toss

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