Tag: healthy habits

SWAP Challenge

Posted on March 12, 2022 by - Health Blog

Is Your Tank Running on E?

Is your motivation tank running on E, right now? Can’t find direction or a little lost on what to do next. Right now you just need some small wins to get back into momentum and feeling great and positive about yourself and your capabilities. One of the best way to do that is to SWAP. SWAPPING is an easy way to get wins. Why? Because you’re simply two things. First, you’re making a decision to switch something that is already happening. Second, you’re replacing it with something that is going to serve versus hurt you. Commit to this 4-week SWAP challenge to get back on your feet and winning again. 

 

SWAP Challenge Basics 

Wondering what you’re signing on to do? Let’s go over the basics. I promise it’s not nearly as daunting as it might sound. For the next four weeks, you’ll be swapping the following: 

  • Consume less fried food and more whole foods
  • Eat fewer treats and more fruits
  • Cut back on fizzy drinks and drink more water 
  • Have less fast food and more home cooking 
  • Pick less white bread and more whole grains

 

The Reasons Why

A High Performance Machine

Posted on February 10, 2021 by - Health Blog

Your Machine

Let’s be honest, most of us when we see a sexy sports car like a Ferrari, we gawk at its beauty, speed, power, and truthfully, aren’t we usually a little jealous? Well, what if I told you that you already have a high performance machine of your own?
 
Sorry to break it to you, but it’s a little different than one in the picture. Your high performance machine is your body. Take a moment to think about this. Think of your body like a Ferrari or a similar fancy sports car. You wouldn’t put cheap gas into a Ferrari’s V6 turbo engine and expect it to perform well. The same applies to your body. What you put in is what you get out. To get optimal results, you have to fuel your machine properly.
 
 

Be Like a Ferrari

Want your body to look and act like a high performance machine, then you have to fuel it with the proper foods. Load your plate with healthy, nutritious (preferably organic) foods, such as the items like these:
 
  • PROTEINS — lean meats like chicken, turkey, bison, venison, ground beef, egg whites, shellfish, salmon, tuna, etc
  • VEGGIES — aim for mostly leafy greens (spinach, kale, asparagus, broccoli, cucumber, brussel sprouts, etc)
  • CARBS — fruit, beans, legumes, oats, quinoa, whole wheat pasta, brown rice, Ezekiel bread, etc.
  • FATS — olive oil, avocado, peanut butter, grass-fed butter, nuts, etc

Now keep in mind, that does not mean go buck wild and eat as much as you want of the items listed above. Moderation is key and timing is also another important component, but we can get into that at a later time.

A good place to start is getting accustomed to eating the things listed above and avoiding processed foods. Shop on the exterior of the grocery store. That’s typically where you’ll find the food listed above. The stuff in the middle aisles has been modified to extend shelf life. That’s an entirely different can of worms for another day.

 

Health, A Long Term Investment 

I hear it all the time, “Buying healthy (and organic) is so expensive!” Well, yes. Healthy food is often times not cheap. Stop focusing on the grocery bill and shift your mindset. Your health is an investment and the cost to eat well has long term gains that are well worth it. I don’t know about you, but good health, longevity, and an overall improved quality of life all sound appealing to me. 
 
 

What’s Your Why?

If you choose to eat take out frequently, to binge on sweets, to drink excessively, not to exercise… that’s totally your call; however, know this, your health will suffer later if you go that route so spend the time and money investing in your health now. No matter what, know this — YOU ARE WORTH IT! You and your health are worth investing in.
 
I eat healthy and exercise because I want improved overall health, longevity and an overall improved quality of life, but the main reason I choose to take care of my high performance machine is for my family, specifically to be a good example for my daughter. I want to run around, play, and make memories with her and one day hope to do the same with her future children too.
 
What about you? What is your why for taking care of your health?

 

What Next?

Not sure where to go from here?  Contact us. Our team of highly experienced coaches will help you get on track so you can get your machine (i.e. your body) running the way it should. Also, if you’ve been on a fitness journey and currently have hit a plateau, our team of rockstars can help you push through that. We want to see you happy and healthy so you can live the best life possible.
 
 
 

Helpful Resources

Check out our blog on our website, Transform’s Facebook page, and our Instagram account (@TransformFitCoach) for fit tips, recipes and more so you can reach your goals.
 

 

 

Stress and Your Health

Posted on January 24, 2021 by - Health Blog

Stress. We all experience it. 
Some days we have more, others less. Stress and your health are directly related to one another. If you have too much stress, it can cause a variety of unhealthy conditions: heart disease, anxiety, weight gain, sleep loss, etc. Don’t believe me? Check out this article from the Mayo Clinic about how chronic stress puts your health at risk: https://mayocl.in/2Y8UxeL. 

 

Stress Relief Ideas

Eating for High-Level Wellness ⠀

Posted on January 5, 2021 by - Health Blog

The Key To High-Level Wellness

As much as we would all like, high level wellness doesn’t happen overnight. ⁠It takes time, energy, and persistence. However, it doesn’t mean spending hours upon hours working out. The key to success starts with eating for high-level wellness.

Eating for high-level wellness can be fun, easy and even delicious to do without being SUPER restrictive⁠ because no one likes that, am I right?! You get this chance to try and experiment with new flavors while fueling your body properly, so knowing activity levels AND goals is important to know how much to eat and of what.⁠ 

 

5 Tips for High-Level Eating

Here are a few tips…⠀

Why Wait Until NYE?

Posted on December 23, 2020 by - Health Blog

Why Talk About 2021 Now?

Why talk about 2021 when all we want to do is get through the rest of 2020. We can wait until NYE to prep for the new year. 2020 has been a rough year for everyone so we get it; everyone wants to enjoy the festivities of the season as much as possible. It’s one of the few joys we’ve had all year and quite frankly we don’t blame anyone for wanting to savor those precious moments. The holidays mean: short work weeks, decorating the home festively, driving around neighborhoods looking at light displays, snuggling fireside with loved ones, building gingerbread houses, baking holiday cookies, drinking delectable holiday beverages, and usually spending time with family (obviously that looks a little different than years past).

You know what the holidays don’t mean? As tempting as it may be, it does NOT mean time to slack off on your goals or to wait to until NYE to set your resolutions.

 

Why do Many People Wait Until NYE? 

So many people give up on their goals. Some as early as one month into a new year while others hold out longer for a couple more months. Either way,  the closer the end of the year approaches, the less and less people stick to and reach their goals.

Do you know why? It’s because often times people either set too lofty of goals for themselves or they set a reasonable goal, but don’t break down that big goal into smaller goals throughout the year. As the end of the year nears, they realize they still have not reached their goal. They feel overwhelmed, frustrated, and usually give up. “I’ll try again next year.” It becomes a vicious cycle that repeats over and over again. 

Guess what, you can break the cycle. Let’s go over about how.