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Transformation Fitness & Wellness

It does not have to be perfect, just start.

Coming from an eternal perfectionist this topic speaks to my heart.

How many things have you put off because you knew you could not do it perfectly?

I think sometimes we put off our health and wellness goals because we know we can’t do it all.

I was talking with a client the other day and she felt like she could not get the nutrition down and then overall felt like a failure.

Looking at her situation from the outside, I saw a ton of wins.

She was consistently working out for over 6 months.

I know she is stronger and her risk for disease is much lower.

Has she gotten all the pieces perfectly put together, no, but it is important to focus on what we can do.

Sometimes working out is all we can fit in.

It is better for someone to workout and not eat well vs not working out and not eating well.

Will they make the weight loss goals, not necessarily, but are they in better health, YES!

So, it’s important to not worry about having everything perfect, its important to get started.

As a by product things will come together.

When looking at getting started take one step at a time.

  • Decide to start
  • What days/times will I work out?
  • Why do I want to work out?

Then once you get this going for a few months move on to the next step, nutrition:

  • Look through Recipes
  • Make Grocery List
  • Order or go to store
  • Prepare food

Or you can always try a meal service.  We have been loving Artie’s Paleo to Go meals!  We order them by 5pm on Friday and Monday morning they are delivered to the gym!  Check them out!

Depending on your goals this is it.  If we wait for all the stars to line up we will never start.

Take small steps and keep building!

The most important part is:

STARTING!

If you need help getting started, shoot me a message!

Take care,

Arin

All Meal Plans are not created equal…

Today I wanted to share with you some thoughts around meal plans and why they are all not created equal.

I am not a huge fan of the meal plan to be honest, especially if it is nothing like how you are currently eating.

Stay with me here.

When some first starts in our program we need to see what they are currently doing. (Food Journal) Then build habits around their lifestyle, goals and work outs.

Now a meal plan can be very helpful to give you ideas on what to eat and how to structure your day. But if it has you buying things you have never heard of before and cooking with a million different items that you don’t have in your kitchen, you are less likely to follow this for very long.

I have seen people eat verbatim what their meal plan says, they see great results, then fall off as soon as the meal plan is done.

It is good they saw results and followed a plan, it doesn’t do any good to then fall off because you have not learned what to do.

Or how does it fit into your personal life?

So, an approach we like to follow is, keeping a food journal.

Let us see what you are currently doing, then we will make small modifications slowly so that you can incorporate the changes in to your lifestyle that will stick.

If you are only eating 60 grams of protein per day and you really need to be eating 150 grams per day, we need to stair step, shoot for 75 grams each day consistently for a week, then 100 grams and so on.

Or starting with water. Seems so simple, but most people do not drink enough water each day. (1/2 your body weight in ounces and if you work out or have been outside in the sun you will need more.)

Try increasing your water for just one week. See how you feel, see how your digestion has been.

We try to keep it simple because we want results to stick for life.

Nothing we do is a quick fix and we want you to be successful for life.

So, there is nothing wrong with meal plans, but be careful doing the all or nothing.

Also, we put together a Free Restaurant Guide so you can see how to eat when you are stuck on the run and need to make a better choice!

As always, if you need more help or want me to look at your food journal shoot me a message!

Take care,

Arin

Warning…we have another Hero! Lives are changing at Transformation Fitness and Wellness!

I want to share with you Jim’s story of success, because we hope to continue to inspire and motivate anyone who reads this. While Jim has valued fitness differently throughout his life, he cites his education at Oral Roberts University as one example. There, he had to attend PE classes EVERY semester and in order to graduate you had to pass certain physical proficiencies, one being a swimming test! After that, Jim worked with a personal trainer but when he tried to do it on his own, he found he needed the extra push. When he reached a plateau, he was uncertain how to progress and stay injury free. He was referred to Transformation Fitness and Wellness by a friend.  (Thank you!)  He started in a sit down Free Consultation to discuss his health and wellness goals.

 

Jim’s goals were to put on lean tissue, tone up through his chest and core, increase his flexibility and most importantly remain injury free. As we began to work through Jim’s goals, he started realizing that it was going to be a long-term process.   He was very aware that being in his upper 50s, it was going to take a little more time. It absolutely could be done, but most people quit before they see their full potential. Jim has been patiently focusing on his goals, and to date has lost 6 pounds of fat and put on 12 pounds of lean tissue!  (Way to go!)

 

One of the biggest keys that Jim recognized was he felt dietary requirements will get 50% of your results. He says, “You cannot come in here (the gym) and work like hell and go eat a whole pizza!” Jim has been steady at attaining his goals, but when he refined his diet, he understood this was his missing link.  He decided to remove wheat products, never drink soda, and pass on dessert and saw some progress. Another essential part of Jim’s dietary changes has been decreasing his alcohol consumption in order for him to see results. Alcohol has been a stress reliever, relaxer, and a social mechanism.  Jim decided he had to make changes to his social habits to assist him in decreasing his alcohol consumption.

 

Now I do not want this to leave the impression that Jim is/was an alcoholic, but more that he came to understand that even a couple of drinks in an evening played a role in keeping him from seeing results and attaining his personal goals. In the initial consultation, Jim was the first person to really challenge me as to what exactly alcohol does in your body and why it would even impact his results. Honestly, I thought he was kidding, but he was absolutely serious.

 

In short, alcohol is metabolized differently than other foods and beverages because the body views it as a toxin and gives it immediate attention in digestion. When the body is focused on processing alcohol, it is not able to properly break down foods containing carbohydrates and fat. Therefore, these calories are converted and stored permanently in body fat cells. Alcohol is also a diuretic, meaning that it causes water loss and dehydration. Along with this water loss you lose important minerals which are vital to the maintenance of fluid balance, chemical reactions, and muscle contraction and relaxation. Alcohol contains 7 calories per gram and offers NO nutritional value, it only adds empty calories to your diet. Why not spend your calorie budget on something healthier?

 

Jim finally made the decision to cut down on his beverage consumption per week and to stay away from certain venues that would encourage him to drink. This decision would ultimately help him see the results he wanted.

 

Now Jim makes his goals happen by attending two personal training sessions per week here at Transformation Fitness and Wellness, and always uses the elliptical following his session for 30 grueling minutes while watching the FOX Business Network!

 

Outside the studio, Jim takes 5 mile walks outside on Sundays as long as the temperature is 40 degrees or higher.  He focuses on posture and refuses to stroll at “window shopping” pace, in his words he, “… hauls a$$!”  Jim also likes to use the Stair Master at the Columbia Club on the weekend and since he has made his fitness a priority, he is staying on track!

 

Jim tells the readers out there to get started on a program like this as early as you can in life!  If it is within your means, hire a degreed and certified professional from Transformation Fitness and Wellness, because you need to start exercising as soon as possible.  It WILL ultimately catch up to you!  He says this is a lifestyle change and it NEEDS to incorporate all the aspects of a complete program: Nutrition, Resistance Training, Cardiovascular Training, Flexibility, and staying motivated by having a great coach.

 

Great job Jim!  You are a tremendous individual and we are so thankful to have the privilege to accompany you along your fitness journey and to have you as a member of the TFW family! We love seeing your smile every time you are in the studio. I know you will inspire so many people with your hard work and dedication!

 

Reach out to us today if you need help with your Fitness Journey.  Request your Free Consultation today!  You have nothing to lose but the weight!