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Transformation Fitness & Wellness

Commit to YOU

Hope you are having a great week!

Commitment.

It may be something we have struggled with all our life. We might look at the word and think I am tied down or have no options if I lock in.

But where I want to take this today is specifically with your health and wellness goals.

Where we see a lot of people fail is sticking to the course.

Meaning what is it going to take to hit your goals? Then are you willing to do it long enough to see the results.

This means throwing out instant gratification. It also means when the scale doesn’t move do not give up.

So many times, I will see someone working really hard, not necessarily seeing results on the scale and then after just a few weeks they say this isn’t working.

Little did they know if they stuck with it for a few more weeks that scale was getting ready to tip.

Also putting in the combination of eating reasonably well and exercise. We cannot out train bad nutrition.

If you take in more calories than you burn in a day you will gain weight.

So why do we struggle with commitment?

I think for each of us we may have a few different answers, but ultimately, we want to see results.

If you are not seeing results what do you need to do?

If you are working out 3-5 days per week giving it a good effort, we need to look at nutrition.

I say this all the time but it is super easy to consume 300 calories, but to burn 300 calories it takes 30+ minutes of vigorous movement.

No matter what your goals are commit to the process. Put everything together.

1.) Exercise – Add Movement into your life 3-5 days per week

2.) Eat Well – Fuel your body with good nutrition, it’s the only body you get!

3.) Drink Water – half your body weight in ounces is a good starting point and up to matching

Do these three things consistently for one month and document your results. Done day after day for 30 days I think you will like the results!

Have an awesome day and if you need help reach out!

Arin

Cheesy Quotes…BUT they work!

“A bad day can be made better by going to the gym.” – Aristotle (JK!)

It is so easy to say forget it when it comes to heading to the gym. Heck this was happening to me this week!

We did not have child care on Wednesday, which meant having Tony come home so I could go do a workout. Let’s just say I came up with 50 reasons he did not need to do that.

But he did and I went.

I am thankful I did go.

Being around other people, pushing and motivating each other is what I needed. Getting a good sweat on and feeling those endorphins did a body good.

It made the rest of my day better.

Ever feel this way?

Sometimes I feel like we need to not think and just go.

Here’s another cheesy quote:

“Wow, I really regret that workout.” – Said no one ever

I have never regretted a workout. Don’t think I ever will.

It may feel like you are dragging your body to the gym, but you will always leave empowered and feeling good!

Now while you are in the gym, lets give it some effort. Going through the motions will not get you where you want to go. It does take getting uncomfortable.

Again, always worth it!

“Strive for progress, not perfection.” – Unknown

This one is a tough one for me and I am sure I am not alone. Moving forward takes one step at a time and we always want results yesterday! I am no different.

I have these pesky 10lbs post baby and it is killing me. I was even perfect in the gym for a month…shouldn’t I have lost 20lbs! Just kidding!

But I do know I moved the needle forward and so do you one workout at a time and one good day of nutrition at a time.

We will always be a work in progress, there is always another goal.

I hope you enjoyed my cheesy quotes, they are simple but good reminders. Keep going strong!

Arin

 

Why I Love the Summer

Hope you are having an awesome day and enjoying this wonderful Summer weather!

This time of year, is awesome because we all start getting out, going on hikes, planning outdoor activities and vacations!

We took Leo to the Splash Pad at Tarkington Park! He absolutely loved running around and learned very quickly not to put his face over the sprayer! YIKES!

Then we got his little pool out in the back yard, which turned into a huge water bowl for our dog Maxwell! Lyvia had to sit and watch but soon enough she will be splashing around with Leo!

Also, it is grilling season!

Nothing beats throwing some chicken/steak on the grill with veggies and poof you have an awesome meal! Maybe add some BBQ sauce or a marinade and you are set!

One of my big recommendations is while you have the grill out, cook some extra meat and veggies put them in containers and use them for lunch!

One big part of truly enjoying your summer is planning.

Yes, a lot of our weekends are spontaneous in the moment fun, but before you know it this summer will be gone.

Just like planning workouts each week, it is important to plan fun, otherwise you find yourself sitting in the living room and the weekend has passed.

I have talked with several new clients this past week and we all are feeling the effects of a long winter. We talked about needing to get our bodies back so we feel good doing all the fun things that come with summer.

Nothing is worse than putting those shorts on for the first time and they won’t button.

Getting those shorts to fit comfortably means getting back into consistent workouts and nutrition. I am talking 6+ weeks of consistent workouts and nutrition. It did not come on over night and it won’t come off after a couple workouts and good meal Monday through Thursday.

Take time to plan your week and weekend, include your obligations, workouts and FUN!

Then stay consistent when working towards your goals.

The consistency will always be worth it when it comes to your health and wellness!

Let me know if you need some help, simply shoot me a message back!

Have a Fun day today!

Arin

What Type of Personal Training in Indianapolis Is Best for You

Personal training in Indianapolis sets a standard for quality and success. With fitness becoming an increasingly popular aspect of health today, trainers are becoming knowledgeable in different areas. They can help you treat injuries, manage stress, become more flexible, and much more – including lose weight!

Ain’t No Mountain High Enough

Choosing a type of personal training in Indianapolis requires some thought. Like any other program, such as diet, there are many factors to consider. You want to choose a program that fits your style so that you will not be tempted to quit before achieving your goal. Don’t over do it or under do it, its easy to tire yourself out or forget about your goals entirely. Maintenance is the most difficult part of a training program, and trainers are more than aware that motivating you to maintain a healthy system is a big part of their job.

So your very first decision is deciding what your overall goal is going to be. Some just need to lose weight. Others want to prepare for a professional body building competition. Decide what your goals are and come up with a schedule that will help you meet those goals.

Obviously, these are two very different goals and will require two very different programs. Fitness is serious business and no goal is too high to reach – but remember a trainer will make that goal easier to grab. Having someone to help you keep on track is invaluable, with a personal trainer appointment, its harder to skip your workout…you’ll be letting them down as well as yourself.

Can’t Keep Me Away

Personal training in Indianapolis can be as varied as people’s fitness personalities. They include:

  • Home and office training programs
  • Private or group training programs
  • Exercise programs that stand alone
  • Exercise programs coupled with diet and health programs
  • Online personal training
  • Studio personal training

Mountain High

Deciding to take control of your health and fitness is like reaching the top of a mountain. From the top you can see for miles, and the future looks crystal clear. To maximize your program of personal training in Indianapolis, choose a company that has experience and uses only certified trainers.

Certified trainers will lead you to the top! They are knowledgeable in all exercise areas, from just helping you trim up to teaching you how to train for that sport you love so much.

Their experience will equate to customized exercise programs that target your specific needs. There’s no need to stumble along. You can climb directly to your goal with the assistance of personal training in Indianapolis.

Exercise Is A Top Diabetes Management Tool, According To Personal Trainers In Indianapolis

Personal trainers in Indianapolis know that exercise and good nutrition can do a lot to prevent or delay diabetes onset, but that they are also key factors in controlling diabetes, preventing serious complications, and in living well with diabetes.  Fitness is recommended for all diabetics, but care must be taken to develop a safe plan given your specific situation.

Many Benefits Of Fitness For Diabetics

A 2005 study showed that people who had diabetes and who walked daily were healthier after two years.  Their medical expenses were lower as well, indicating their overall health was better.  In contrast, people with diabetes who did not exercise experienced a decline in health and increased health care costs.

Physical fitness is important to diabetes as a means of controlling blood sugar; it is also a highly effective means of maintaining heart health—a top threat to people with diabetes.  Personal trainers in Indianapolis have seen that diabetics who exercise benefit from:

  • Improved circulation—preventing lesions and tissue damage throughout the body
  • Prevention of heart problems
  • Increased blood flow to the heart
  • Decreased cholesterol (of ‘bad’ cholesterol levels)
  • Increased levels of good cholesterols
  • Decreased nerve damage
  • Weight loss
  • Lower risk of stroke
  • Decrease in blood pressure

People with diabetes who exercise enjoy many of the same benefits of people exercising without diabetes—and more.  For people with diabetes, though, exercise takes on an even greater importance as the extra boost is necessary to keep the heart, lungs, and body functioning at optimal capacity.

Exercise Considerations For People With Diabetes

Exercising with diabetes is similar to exercising without, but there are special considerations that need to be accounted for.  Since exercise causes dramatic changes to blood glucose, it is important to talk to your doctor about how to manage blood sugar before, during, and after exercise.

It is also important to know what types of exercise are beneficial and will improve your condition and what types of exercise are safe given your specific symptoms/condition. For this it is important to ask personal trainers in Indianapolis for advice.

For example,

  • Aerobic exercise and sports are recommended, but care must be taken to monitor effects on blood glucose
  • Strength training helps build muscle and improves metabolism, but when complications arise strength training may need to be modified or suspended
  • Patients who have lived an inactive lifestyle need to gradually break into exercise and increase intensities as fitness improves
  • Blood glucose levels dictate the safety of exercise—it is generally recommended that diabetics not exercise with blood glucose below 100mg/dL or above 300mg/dL

In addition, personal trainers in Indianapolis require that all diabetics stay well hydrated during exercise (because dehydration impacts blood sugar) and should always check for injuries (particularly of feet) following exercise.

Getting Help To Exercise Safely

Developing a plan for safe and effective fitness can be daunting if you have diabetes.  The help of qualified professionals—including the advice of your doctor and the knowledge of personal trainers in Indianapolis—can help immensely.  Your doctor will work with you to make sure that you are exercising in a way that is beneficial and safe, and a personal trainer will build upon your doctor’s recommendations to develop a fitness plan that is right for you.

As a diabetic, exercise is one of the best ways to remain healthy at your optimal level throughout life.  Get the professional advice and assistance you need and commit to regular exercise so that you can live well for many years, despite your disease. Personal trainers in Indianapolis can help you learn about how this is possible.

Injuries, Strains and Sore Muscles – A Personal Trainer in Indianapolis Can Help

A personal trainer in Indianapolis understands that experiencing soreness the day after a work out isn’t uncommon. After all, you’re pushing your muscles beyond what they’ve been used to doing. But sometimes we mistake injuries and strains as sore muscles and push through the pain, which can lead to lasting damage. In this article, we’ll take a closer look at why muscles become sore, what you can do to help prevent soreness, and why working with a personal trainer in Indianapolis can help you avoid injuries and strains.

Why do we get sore?

If you’re exercising correctly, muscle soreness should be very minimal, but those that are just beginning or have recently intensified their work outs may experience muscle soreness the day after a work out. This phenomenon is called delayed-onset muscle soreness, or DOMS, and generally occurs twelve to 36 hours after an intense work out. There are two factors that contribute to DOMS; a build up of waste products in the muscles and miniscule tears in the muscles. Not only are the muscles sore, but symptoms can also include feeling stiff, weak and tired.  A personal trainer in Indianapolis understands DOMS and will know how to safely and effectively get you passed it without injury or strains.

Avoiding soreness

Working out shouldn’t leave you feeling tired and sore, but energized! You can help your body better recover by taking care of your body before and after your work out. Make sure you’re getting plenty of sleep, as exercise will only exacerbate the tired feeling, and take an appropriate amount of rest between work outs, so your muscles have time to recover. A personal trainer in Indianapolis suggests always warm up your body for at least ten minutes before any kind of intense work out, because exercising “cold muscles can lead to strains and injuries.

Stretching after a work out is just as important, as it encourages the blood flow to return to the organs and discourages lactic acid from building up in the muscles, which contributes to soreness. Finally, make sure you’re getting enough fuel for your body. Food give your body the energy it needs to work out efficiently, so consider adding a small snack an hour before your workout and eating a healthy meal afterwards, to help your muscles better recover.

Getting the help you need

If you’ve already tried some of these techniques and are still experiencing soreness after your work outs, chances are that you may have strained a muscle. A muscle is considered strained when it has worker harder than its capacity and it actually tears. If you don’t notice significant improvement over a period of a few days, you may need to seek medical advice.

It is, of course, very easy to avoid injury by making sure you’re using exercise equipment safely and not pushing yourself beyond your limits by consulting a personal trainer. Working out with a personal trainer in Indianapolis has many benefits for you, including designing a fitness regime that’s right for you, encouraging you along the way, but most importantly, making sure you’re working out safely and efficiently. A personal trainer in Indianapolis will be able to advise you about your muscle soreness, when you should seek medical advice, and how to avoid injury all together.