Extra Bites Add Up

Posted on April 15, 2021 by - Health Blog

All Those Extras

But I’m only eating 1,500 calories per day…  LOOK! ⁠You may or may not track everything  you consume but just know, your body DOES. Just imagine… you are working your butt off. However, after hitting wall after wall, failure after failure, you realize the thing that is holding you back from SUCCESS is those “little” extra bites. THAT SUCKS! DOESN’T IT?!? One extra bite may not seem like much individually, but added up over time can be that difference needed. All of those extra bites add up so be completely truthful with your food tracking.

Good Shoes

Posted on April 5, 2021 by - Health Blog

An Incentive To Workout

Having a hard time getting motivated to workout? Then, treat yourself to new gym gear to get you going! I don’t know about you, but donning a new pair of leggings, top, or workout shoes always seems to give me a boost of self-esteem and get my pumped to go get my sweat on. Of all my workout gear, I make sure to keep my gym shoes up to date. Having good quality shoes is super important. Even if you don’t need an extra boost to motivate you to workout, check your shoes. Make sure you have good shoes. 

Proper Footwear

Over the years, I’ve had multiple clients approach me talking about how their back consistently hurts them. One of the first things I always do is ask them how old their gym shoes are. After a funny look, most people give me their response and it’s usually 1+ years or older. No wonder their backs hurt all the time. They haven’t been taking care of their feet. After they go out and get a new pair of shoes, 95% of the time, the back pain subsides. 

Proper footwear is not just important for your health. It is essential! Our nerve endings are in our hands and our feet. If your shoes are 1+ years old, chances are they don’t have the necessary support. This in turn can cause back pain and other discomfort. Prevent bunions, hammertoes, corns, ingrown toenails and other unpleasant foot ailments by making sure you have good shoes. Having proper footwear not only aids in preventing the nasty ailments listed above, but it also reduces the changes of falling. 

Protein Basics

Posted on March 26, 2021 by - Health Blog

INTRO TO PROTEIN

Not going to pull out my science teacher hat and start diving into protein too deep, but rather, I want to cover some protein basics so you can understand why so much emphasis is put on protein consumption. Let’s start with two of the most common myths about protein, however, before doing so, please know that there is no judgement if you thought either of these to be true. 

 

MYTHS BUSTED

First, let’s bust the notion that protein means meat. You can get protein from meat, but you need you have to be careful with what types. Not all meats are created equally; some are fattier than others. Below I’ve listed a couple examples of approved protein packed meats. Also, notice there are some non-meat sources of protein. Honestly, I’m not a vegetarian, but I am not a huge meat person. With that being said, I tend to pack in protein mostly by eating eggs and protein powder. Maybe you’re like me or maybe you’re not, but whatever your preference may be, just make sure you get protein into your meals.

Another notable myth needing to be busted… protein will make me big. Sorry or thankfully (depending on how you look at it), it is not going to give you muscles that make you look like the Incredible Hulk. There’s a lot more that goes into having that type of physique. Because of this myth, often times people (typically females) veer away from packing in protein. Don’t let this myth get to you. Protein actually helps with the weight loss process and aids in getting your body toned.

Stress and Your Body

Posted on March 22, 2021 by - Health Blog

De-Stress Your Life for the Week

Many of us are CHRONICALLY Stressed Out. CHRONIC STRESS = FAT STORING MODE. You could be doing EVERYTHING right with your diet and exercise, but if you are still holding on to a few extra pounds (especially in your belly), then there’s a very good chance it could be because of your stress levels. Stress and your body don’t work well together.

 

Fight or Flight Mode

We all have a hormone in our body called Cortisol. Cortisol is our body’s natural “fight-or-flight” hormone and is dubbed our “stress hormone.” When we’re being attacked by a bear in the woods, Cortisol and Adrenaline (Epinephrine) in our bodies shoot up, allowing us to be able to have clear focus on the situation and giving us the energy to sprint as fast as we can away from the bear. The main problem is, we are NOT sprinting away from a bear. We are stressed out at work, sitting in traffic, or dealing with personal situations that are causing us CHRONIC levels of increased cortisol. Now…..all of that sugar has been released into our bloodstream for sprinting in the woods, except we’re not sprinting anywhere… so it’s all getting STORED AS BELLY FAT. 

Cortisol also reduces your immune system. So when you’re chronically exposed to stress, your immune system is chronically compromised. Chronic Stress is one of the main contributors to weight gain and obesity, getting sick, having less energy, and depression. I’ve said it once, I’ll say it again… stress and your body don’t work well with one another. Because of it, it’s crucial you manage stress. It’s not just for your physical health, but also your social, emotional, and mental health too.

 

The Good News

Stress levels CAN BE MANAGED with a little persistence and dedication to the process. Here are a few ways to decrease your stress:

  • Exercise (this will DEFINITELY HELP) 
  • Reduce your Sugar Intake (in fact, try to eliminate all HFCS)
  • Try Meditation or Yoga 
  • Start taking Omega 3′s (fish oil)
  • Disconnect: Turn OFF your Computer & Cell for at least an hour
  • Try to find at LEAST 10-15 min a day of peace and quiet 
  • Find 10-15 minutes to be outside in the sunshine 
  • Get a Massage

One of my favorite ways to de-stress is put on some music and close my eyes whereas my wife whips out her adult coloring book for a little bit and colors away. No matter what you choose to do to destress, take the time to do it. 

 

Are You In?

As I mentioned above, stress and your body don’t mix well so  I challenge you to spend at least 30-60 minutes EVERY DAY this week, focused on relaxing, resting, and de-stressing. Sometimes taking time for yourself is the hardest thing to do, but by taking care of yourself, you are able to handle everything and everyone that comes along more easily. ARE YOU UP FOR THE CHALLENGE? Leave a comment below if you are committed! 

 

More From Transform

Check out my blog on our website, Transform’s Facebook page, and our Instagram account (@TransformFitCoach) for additional fit tips, recipes and more.

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Need Help?

It’s time to put yourself first. If you’re really ready to take things to the next level and crush all of your health goals, go ahead and book your complimentary breakthrough coaching call. That’s where we’ll get crystal clear on your vision, identify challenges, motivate the heck out of you, as well as provide you a roadmap to achieve your goals. Contact us here. Our team of rockstars will help you get on track,  push you past your plateau to get you rolling again, assist you with nutrient timing or assist you whatever else you need to get your habits in alignment with your goals. We’re happy to assist. We want to see you live a happy and healthy lifestyle!

Dine Out and Stay On Track?

Posted on March 20, 2021 by - Health Blog

Going Out and Weight-Loss

A common question we get is, can I dine out and stay on track to reaching my health and fitness goals? Honestly, going out to eat while you are on a weight-loss journey can feel like facing a GIANT at times!⁠ For this reason a lot of people will AVOID eating out all together when they are on a weight-loss plan.⁠ Well, I’m here to tell you that when it comes to fat loss, sustainability is the MOST important factor. This is why all those crash diets that we have done in the past did NOT work. You are SUPPOSED to enjoy life and that involves going out to eat and being social. Learning to trust yourself to make the right decisions when going out is important for growth on this journey of yours. So to answer the question, yes you can dine out and stay on track. Let’s talk about how to do that though.