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Transformation Fitness & Wellness

Is it time to get out of the house…

We have seen such an influx of Indianapolis residents needing a break.

Needing to get out of the house, move their body and simply breathe.

If you find yourself working from home, try setting aside time to simply walk.

I have found if someone works from home they get very minimal steps in and even something as simple as walking can have a dramatic effect on your health.

One of the first things someone will tell me is how much energy they have.

Then we also see weight loss, just from simply walking

Easy to do and easy not to do.

Especially if you have been in a routine of not moving.

My biggest recommendation is to schedule a time to walk.

Right now you will benefit from either earlier in the morning or later at night with our current temperatures/humidity.

And please make sure you hydrate.

Or if you need to have a sincere break in your day consider getting to the gym.

Sometimes just the act of having somewhere to go can help break up the monotony of the day.

Also, this brings up an even bigger topic of creating boundaries.

One of the biggest things we have seen with the professionals that we work with is they have had to be very diligent during working hours.

Sure it is nice to have the flexibility but dedicate work time otherwise, we have seen work take over.

There has to be a balance.

So test out some walks, even 10-15 per day has health benefits.

Or if you need to have an appointment and a coach we are taking on new clients.

And if you prefer to stay home but need that accountability and support we offer an online program that is catered to you.

Take care and make some much-needed time for yourself!

Arin

Happy 4th Indianapolis! Here Are Some Good Recipes For Your Holiday Weekend

Hope you are ready for the holiday weekend and Happy Independence Day!

These long weekends are great for some R&R, hanging out with friends and family, and yummy food!

So I wanted to equip you with some Recipes that will help you keep on point this holiday weekend!

I love Skinny Taste, basically, all of her recipes and I love Delish so I wanted to share some inspiration to help keep you on your weight loss or health-focused game!

​PERUVIAN GRILLED CHICKEN SKEWERS WITH AVOCADO AJI VERDE SAUCE​

​BURGER BITES​

​Watermelon Strawberry Caprese Salad

You can never go wrong with grilling some meat and veggies and I just love this combo of Watermelon, Strawberries, and Mozzarella!

Enjoy!

We hope you have a happy and safe 4th of July!

Arin 

Should You Count Macros

Macros seems to be the new buzz word in our industry and I wanted to dive into the topic more to see if this is something you should focus on.

First, I want to explain what Macros are.

Macros refer to the “Macro” – Nutrients we consume.

Carbohydrates

Protein

Fat

To keep this simple, if a client/friend/family member asked me if they should count their macros this is what my answer would be:

“It depends…”

I know super helpful right?!

The point I want to make is, it does depend.

What are your goals, wants, desires?

If I had a client that wanted to lose weight, counting macros can be helpful.

What it can do is give them clear targets to hit for each macro nutrient they consume on a daily basis.

The other part of my “it depends” answer going into more of the person.

Does the person get wildly obsessive and if they don’t hit their numbers they then self-sabotage and go overboard.

Then counting macros may not be the best strategy.

If a client wants to hit a goal, for example weight loss.

We use our In Body scanner to determine Basil Metabolic Rate (BMR).

Then we add in additional calories for movement/exercise.

From there we create a caloric deficit and allocate appropriate percentages to Carbohydrates, Protein and Fat based on the daily target for caloric intake.

Then we ask the client to track using an app like My Fitness Pal or Lifesum to help us get an idea what the person is consuming.

Tracking your food can be super eye opening, but there can be a lot of user error.

You want to try to get the food as exact as possible and pay attention to portion sizes.

Or another approach I like is proactive tracking.

Track all the food you plan to consume the day before or morning of and then go eat that food.

You are taking a proactive approach and ensuring you hit your numbers.

What it all boils down to is we have to be more aware of what we consume.

Tracking Macros can be helpful but is not the end all be all.

Sometimes we can simply use our hands to help guide portions.

Palm = Protein

Cupped Hand = Carbohydrates

Fist = Veggie

Your hands are the right size for you.

Lastly, we have also recommended simply focus on Protein.

If you can hit a certain protein target day after day, that alone has been shown to produce amazing results.

So, in conclusion, don’t get all caught up in a new buzz word, or an old buzz word.

Find the strategy that works for you, depending on your goals.

And as always if you need help, shoot me a message back.

Arin

I NEED to be Lean, Strong, and Limitless.

Does the subject line grab you?

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Do you NEED to be something?

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I brushed around this topic for longer than I would like to admit, especially in a time where taking care of yourself means the most.

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I gave in to my wants, pleasures vs taking that hard dose of reality to say:

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​I NEED to be Lean

I NEED to be Strong

I NEED to be Limitless

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​I desire to be the best version of myself and here’s why:

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​Our Kids

Each other

Our clients

Our futures client’s

Our friends and family​
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We can’t keep burying our head in the sand and put off taking care of your health.
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This isn’t about getting a six pack, or is it?
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Why not be in the best shape you could possibly be in.
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What would happen?​
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Would you show up differently?​
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Would you get that promotion?
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Take your shirt off at the beach and feel confident?​
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I think so.​
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When you feel good in your own skin you go for anything you want or desire, you are limitless.
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You don’t stress the small stuff.
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I encourage you to show up differently in your life.
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It’s not hard.​
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But it requires showing up on a daily basis and doing the “boring” stuff.
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No one loses 50lbs in a day or a week.
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But you will be surprised at what multiple weeks, compounded together can do.
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I am watching my amazing clients eliminate fat from their body at such a rapid pace…and that’s a good thing!​
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I don’t have them on some weird diet or workout plan.
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They are eating 3 meals per day, sleeping more than they have ever slept and kicking the scales a$$. ​
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I want to encourage you to find what you need, it is neither wrong nor right to NEED results NOW.
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Ask yourself, “What do you NEED?”​
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Sit with that and shoot me a comment/message once you discover your need.

Arin

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Busy, and you can still lose weight…

Hope you are having a great start to the week!

Today I wanted to jump in your inbox and talk about losing weight even though you are busy.

After working in this industry well over two decades, we have been able to impact thousands of lives!

Now, working with thousands of people, I have heard a few reasons why they don’t lose weight.

One that comes up rather often is being busy.

Too busy to workout.

Too busy to meal prep.

Arin, my schedule is crazy.

Totally understand we all have obligations.

I also think we feel if we can’t do it perfect, why bother.

I want to encourage you that even if you are busy, you can 100% control what you consume.

Even if you dine out, get take out, whatever.

This is where is comes back to knowing portion sizes, then consuming less calories than you burn, if you were looking for weight loss, for example.

I have coached a person who solely ate out of gas stations and fast food to lose 40lbs. It is not my preference, but it can be done. All about portions.

But let’s talk about being so busy you can’t take care of your health.

Busy is relative, right?

And we create our level of busy.

Maybe we need to say no, delegate, hire someone to help.

Being so busy you can’t take care of you is hard.

Making time, working out and meal planning is hard.

You choose your hard.

But if you find yourself in a season of life where you are busy, consider what you can focus on.

You can 100% focus on food.

Doesn’t mean you have to meal prep, use you hands as your guide when dining out.

Protein = Palm

Carbs = cupped hand

Fats = size of thumb

Women build your plate according to your hand and men you can use both hands.

Your hands are the right portion for you and they are always with ya! 😉

So when you are dining out use your hands to help you stay in proper portions.

Stick to Lean meats, Veggies, Salads and pick restaurants where you know you can make a better choice.

And listen if you need help with nutrition we can help.

Also, take a hard look at that schedule and see where you can carve out some time to walk or get a quick workout in.

Our clients love our workouts because they are fast and effective.

In closing, think hard about why you are so busy that you can’t take time for you.

It’s not easy to put you first, but I promise everything else gets better when you take care of you.

Let me know if you need help,

Arin

Year-End Action Steps

Hope you are having a wonderful Holiday Season.

This week is one of my most favorite weeks of the year.

I get a weird calm and the excitement builds for a New Year ahead.

I want to encourage you to give yourself an hour or two alone, take a note pad, computer and your calendar.

1. ) Start at January 2021 and review your appointments, plans you had, vacations and projects you did each month.

Scroll through your social media accounts as well.

Go week by week and review what went well.

2.) Make a list and reflect on all the good that happened in such a trying year.

I promise when you look back on all the things you did and experienced you will be amazed.

When you make the list of things, find the positive point or the win associated with each item.

I think you will be amazed at the good things that did occur – even if it has been a tough year.

3.) Next, take time to think about the year ahead.

Think about all the possibility.

You are in control of your thoughts and emotions, but it is super easy to slip back into negative.

I want to encourage you that anything you want is available.

It is a matter of writing it down, creating the plan, and then focus your actions.

Think about what you want.

(Try to stay out of self sabotages thoughts and I can’t have that thoughts…it is easy to slip into this.)

Break it down by category and here are a few examples:

Health

Family

Faith

Relationships

Finances

Career

Business

Vacations

Time

4.) When you define what you want, take it another level and write down what needs to happen. Something you will be able to knock out, others will take time or have lots of moving parts.

Keep it simple.

Enlist help or align yourself with someone who has done what you want to do.

Don’t expect people to tell you the way for free, I have hired lots of coaches and mentors in my life and continue to invest in myself today. It has been the best money spent.

Once you compile this list, I encourage you to keep this list in front of you and read it daily if possible.

5.) If you read your list on a daily basis, do you think you would achieve it?

I think so!

Close this year in reflection, gratitude and possibility.

Go get em!

Arin