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Transformation Fitness & Wellness

The Nose…

Hope you had a good week!

I had some questions from a few people about diaphragmatic breathing.

When we are born, we belly breathe and more importantly, we breathe through our nose. Why does this change? Several reasons come into play.

Habit

Sleep Apnea

Stress

Stress activates the sympathetic nervous system leading to shallow, rapid, and abnormal breathing. Have you ever been around someone that was going 100 miles a minute or someone upset, sure we all have or we have been that person? Take note next time how they are breathing.

Encourage them to slow down, breath through the nose, you will see their whole demeanor change. You can pull them out of fight or flight and into a more relaxed state.

Try focusing on only nose breathing, no matter what you do. The nose produces nitric oxide, which improves your lungs’ ability to absorb oxygen.

Nitric oxide increases the ability to transport oxygen throughout your body, including inside your heart. It relaxes vascular smooth muscle and allows blood vessels to dilate.

Nitric oxide is also antifungal, antiviral, antiparasitic, and antibacterial. It helps the immune system to fight infections.

Here’s what I recommend you do, either sit or lie down, put your hand on your belly, breathe in through your nose, feel your belly rise.

If you feel your shoulders come up towards your ears or chest expand, stop, reset the mind, and continue to try again. Take a light breath through your nose and think about the belly expanding. This can take several tries in one session, be kind to yourself, and continue to practice.

Still to this day I struggle with diaphragmatic breathing. But the effects of my breath have lowered my anxiety, stress, how I handle situations and certainly has impacted my performance in a workout.

Again, it is so simple to do, it is simple not to do.

Hope this helps, be intentional daily focusing on your breathwork. Try to do this first thing in the morning, mid-day on a lunch break, or in the evening before bed.

Let me know what you experience!

Arin

Mind and Body Challenge

We just launched our Transformation Mind and Body Challenge with our clients and we encourage you to take a look at this list.

Now more than ever we need to protect our mind.

What is interesting to me, is how in control we actually are.

I have done extensive work (and continue) to control my thoughts on a daily basis. Some days are great and others not so great, I am sure you have felt the same.

When I have been at my lowest, I have thankful realized I couldn’t walk this path alone. I have turned to professional help and scripture.

What I have also learned is the daily things we practice add up.

If we are sedentary and eat too many calories, we gain weight.

If we are intentional about moving our body and take in less calories, we lose weight.

At its root, it is simple…

Same with our mind, what we fill our mind with on a daily basis reflects how we feel and how we impact others.

Here is the list we are challenging our clients to do daily for the next 30-Days, take a look and see what you can do daily, it will add up quickly.

1.) Workout or be Active (15 min of activity)

2.) 1-10 minutes of Breath Work (diaphragmatic breathing)

3.) No Alcohol (or at least reduce)

4.) No Cheats: anything sugary (lets be real we know what we should and shouldn’t eat.)

5.) Drink a gallon of water per day (128oz.)

6.) Read 10 pages or listen to 10 minutes of a Self-Development book

7.) Post a positive image or selfie on IG/FB, tagging TFW

One of the best things I started doing over ten years ago was read, EVERY MORNING. I crave this time alone, reading something that is going to help me be better. One of our prized possessions in our home is our library. In our office we have two book shelves filled with business and self-development books.

I am not the same person I was 10 years ago and that’s a good thing. Its because of feeding my mind on a daily basis something that is inspiring, challenging and motivating.

Take a look at this list, if you only did one thing from this list I would recommend the breathing.

Have a wonderful day today,

Arin

Daily Wins

With stress and anxiety so high and in all of our lives I thought I would share some ways we can win each day.

It’s important to recognize first how you feel and give compassion to your feelings. Sit with them and understand why you feel the way you feel.

As a child we are told to stop crying, but what if you said tell me why you are crying or tell me how you are feeling?

It would allow us to express our frustrations and pain.

This is why we all hold so much inside of us and eventually we burst or we simply live inbound nature.

Here’s the cool thing, we can do small things each day to help cope with the daily stress and anxiety.

1.) Workout or be Active (15 min of activity)

2.) 1-10 minutes of Breath Work (diaphragmatic breathing)

3.) No Alcohol (or at least reduce)

4.) No Cheats: anything sugary (let’s be real we know what we should and shouldn’t eat.)

5.) Drink a gallon of water per day (128oz.)

6.) Read 10 pages or listen to 10 minutes of a Self-Development book

7.) Post a positive image or selfie on IG/FB

None of these are a cure-all but done daily will help infuse positivity, healthy habits and I challenge you to do this for 30 straight days. (now you can pick and choose on some, but you get the idea.)

Start filling your body with positive energy, people, habits, and I guarantee you will see a change in your mood.

If you need a recommendation on a good book, I have been reading, “Think Like a Monk”, by Jay Shetty and this book can be transformational. I don’t say that often. Check it out.

Here’s another cool thing, starting next Monday we are challenging our members to the list above, they will track each item for the next 30-Days. By no means do we expect someone to do this perfectly, it is meant to help rid some habits and fuel your mind.

Let me know if you want in on the challenge. It’s 100% Free!

Have an amazing day!

Arin

Losing Focus

Do you feel like you wake up and its Ground Hogs Day?

You keep experiencing the same day over and over. Nothing all that good, nothing all that bad, just bleh…

You get up, go through the motions, but you’re not happy, but you are not satisfied either…you want more.

If you are feeling bleh…it is time to get FOCUSED.

You may be asking on what?

For each person reading this you will have different answers, but what I am seeing is people are ready to make CHANGES.

They are tired of feeling the way they are feeling. They got out of a good fitness routine or what they are doing is not enough. Maybe they have put weight on over lockdown and its time.

Time to make change.

Where do you start?

I will tell you most people need motivation and accountability.

They need to know that someone cares whether or not they show up for that workout, track that meal, had that cheat and they need a safe environment.

That’s where we come in. We have a safe, socially distanced facility and procedures in place to continue to safely operate. (We still run our LIVE online workouts for those who are not ready or you like a combo of in person and online workouts.)

We also are launching a Free Challenge for our members to help them get Focused. We are starting Next Monday, Sept 28th! We have certain things we will have you focus on that encompass all things around your physical and MENTAL health.

It has never been more important to FOCUS on you, your health and most importantly your Mental health.

Don’t go this path alone, research shows you will be more successful with a coach and accountability system.

Shoot me a message back if you need help,

Arin

Who’s overwhelmed and stress…

It is no secret we have all had an increase in our stress.

Our habits have gone down the toilet, our heads are full of negativity. We try to tune things out but it’s everywhere and we have lost our focus.

Listen, we get it.

We are with you. Running a service-based business through a pandemic has been and continues to be challenging. Some days you want to throw the towel in.

Thankfully there are more days we get up with a fire in our belly that people need help more than ever.

We know people are hurting, struggling and stressed out and we need to encourage small daily wins.

Daily wins add up, week after week, then month after month.

It has been 6 months of Ground Hogs day for me and I am sure you feel the same.

We need to undo some habits and establish new ones.

We need to take care of ourselves, in a safe and effective manner that supports you today.

And you can’t go this alone.

Everyone needs a coach, a support system, and motivation.

So, I will let you in on a Challenge we are putting together.

It’s called: The 30-Day Transformation Mind and Body Challenge

We will start this Challenge Sept 28-Oct 27

Here’s the plan – and we will track daily progress, you get a point for each item completed.

1.) Workout or be Active (15 min of activity)

2.) 1-10 minutes of Breath Work – Bonus point for doing 2x’s per day

3.) No Alcohol

4.) No Cheats: anything sugary (let’s be real we know what we should and shouldn’t eat.)

5.) Drink a gallon of water per day (128oz.)

6.) Read 10 pages or listen to 10 minutes of a Self-Development book

7.) Post a positive image or selfie and Tag Transformation Fitness and Wellness

We will create a google doc, input each participant’s name, give updates/tips/strategies in our private Facebook group, and help you do the small things each day that will add up.

Sound doable?

I sure hope so, reply to this Post “You Are In” and I’ll add you to the group!

We understand you will not do each of these perfectly day after day, that’s part of the process.

Let’s start lifting each other up, do simple tasks each day that have the ability to change your life!

You don’t need to tackle this by yourself, this pandemic has been a life-changing experience for all of us, but with the support you can start to feel better and establish some new and improved habits…its time.

Take care,

Arin

“Breath, the only thing that stays with you from the day you are born till the day you die.”

This sentence caught me hard when I was listening to Jay Shetty’s book, Think Like a Monk.

To set the context, Shetty had just arrived at monk school. He noticed a child monk, no older than 10 years, teaching a group of 5-year-olds.

Here’s how his interaction went:

“What are you doing?” I asked.

“We just taught their first class ever,” he said, then asked me, “What did you learn in your first day of school?”

“I started to learn the alphabet and numbers. What did they learn?”

“The first thing we teach them is how to breathe.”

“Why?” I asked.

“Because the only thing that stays with you from the moment you’re born until the moment you die is your breath. All your friends, your family, the country you live in, all of that can change. The one thing that stays with you is your breath.”

He was being taught an important lesson: to focus on the root of things, not the symptom of the problem.

The first thing we do in every workout at TFW, is do ten belly breaths, it resets your mind and your nervous system.

Take time today to sit and breathe, notice how you feel afterwards.

Practice this daily to reap the benefits.

When we get stressed what changes – our breath.

If you can learn to manage your breath you can navigate anything life throws at you.

Simple to do, simple not to do.

Arin