Additional menu

Transformation Fitness & Wellness

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

Taco-Stuffed Peppers and Spanish Coleslaw

Prep Cook Total :

15m 40m 55m

Ingredients:

1 lb grass-fed ground beef ½ (16-oz) container fresh salsa 1 tsp ground cumin 2 bell peppers (any color), halved

2 Tbsp extra virgin olive oil 1½ Tbsp red wine vinegar ½ tsp raw honey ½ (10-oz) pkg angel hair coleslaw 2 Tbsp sliced black olives 2 Roma tomatoes, chopped 1 small jalapeño pepper, seeded and minced ¼ small red onion, thinly sliced

Instructions: 

Preheat oven to 350°F. Cook beef in a skillet over medium heat until browned and crumbly; drain and return to skillet. Stir in salsa and cumin. Bring to a boil, reduce heat, and simmer 10 minutes or until liquid is almost evaporated. Remove seeds and membranes from peppers. Place peppers, cut side up, in a small baking dish. Fill with beef mixture. Bake 20 minutes or until peppers are tender. Serve Spanish Coleslaw recipe over peppers.

Whisk together oil, vinegar, and honey in a bowl. Add coleslaw, olives, tomatoes, jalapeño, and onion; toss. Season with salt and pepper to taste

Slow Cooked Pork Tenderloin

Slow cooked pork tenderloin –   2 pound pork tenderloin, 1 ounce dry onion soup mix, 1 cup water, 3 tablespoons of minced garlic, 2 tablespoons of soy sauce.

Preparation:  Place pork tenderloin in a slow cooker with the contents of the soup packet. Pour water, wine, and soy sauce over the top, turning the pork to coat. Carefully spread garlic over the pork, leaving as much on top of the roast during cooking as possible. Sprinkle with pepper, cover, and cook on low setting for 4 hours.

Per Serving: 180 calories; 3.7 g fat; 5.8 g carbohydrates;24.5 g protein; 65 mg cholesterol; 918 mg sodium

 

Spaghetti Squash Lasagna with Broccolini

 

 

 

 

 

 

1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded

1 tablespoon extra-virgin olive oil

1 bunch broccolini, chopped

4 cloves garlic, minced

¼ teaspoon crushed red pepper (optional)

2 tablespoons water

1 cup shredded part-skim mozzarella cheese, divided

¼ cup shredded Parmesan cheese, divided

¾ teaspoon Italian seasoning

½ teaspoon salt

¼ teaspoon ground pepper

Position racks in upper and lower thirds of oven; preheat to 450°F.

  1. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
  2. Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.
  3. Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir ¾ cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining ¼ cup mozzarella and 2 tablespoons Parmesan.
  4. Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.
  • Easy cleanup: To save time and keep your baking sheet looking fresh, line it with a layer of foil before you bake.

 

Nutrition information

  • Serving size: ½ stuffed squash half
  • Per serving: 194 calories; 11 g fat(5 g sat); 2 g fiber; 15 g carbohydrates; 11 g protein; 18 mcg folate; 23 mg cholesterol; 5 g sugars; 0 g added sugars; 1,235 IU vitamin A; 47 mg vitamin C; 314 mg calcium; 1 mg iron; 609 mg sodium; 347 mg potassium
  • Nutrition Bonus: Vitamin C (78% daily value), Calcium (31% dv), Vitamin A (25% dv)
  • Carbohydrate Servings: 1

Exchanges: ½ starch, ½ vegetable, ½ lean meat, 1 medium-fat meat, 1 fat

Turkey Dinner in a Skillet

 

 

 

 

 

 

2 cups small broccoli florets

½ cup chopped onion (1 medium)

½ cup chopped celery (1 stalk)

1 tablespoon chopped fresh parsley

2 teaspoons chopped fresh sage or ½ teaspoon dried sage, crushed

¼ teaspoon ground pepper

⅛ teaspoon salt

½ to ¾ cup no-salt-added turkey or chicken stock or broth

3 ounces ciabatta or baguette-style French bread, cubed and dried (2 cups)

8 ounces boneless turkey breast tenderloin, cut into ¼-inch-thick slices

2 tablespoons dried cranberries

  1. Melt 1 tablespoon of the butter in a large nonstick skillet over medium-high heat. Add broccoli, onion and celery. Cook and stir 5 to 6 minutes or until broccoli is crisp-tender. Add another 1 tablespoon of the butter; allow to melt. Stir in parsley, sage, pepper and salt. Add ½ cup of the stock; bring to boiling.
  2. Place bread cubes in a large bowl; drizzle with the hot vegetable-stock mixture. Toss lightly to combine. Cover and keep warm.
  3. Place the remaining 1 tablespoon butter in the skillet; return to the heat. Add turkey; cook 4 to 5 minutes or until no pink remains, turning once. Remove turkey from skillet; set aside. Spread bread-vegetable mixture evenly in skillet, adding the remaining ¼ cup stock if needed to moisten. Top with cooked turkey. Sprinkle with cranberries. Cover and heat through.

 

Nutrition information

  • Serving size: 2 cups
  • Per serving: 390 calories; 10 g fat(3 g sat); 5 g fiber; 37 g carbohydrates; 36 g protein; 79 mcg folate; 78 mg cholesterol; 9 g sugars; 1,249 IU vitamin A; 89 mg vitamin C; 88 mg calcium; 3 mg iron; 604 mg sodium; 436 mg potassium
  • Nutrition Bonus: Vitamin C (148% daily value), Vitamin A (25% dv), Folate (20% dv)
  • Carbohydrate Servings: 2½

Exchanges: 4 lean protein, 1½ starch, 1 fat, 1 vegetable, ½ fruit