| This picture is our Top 3 Finishers from our July 2018 Challenge. Kelli Ray saw the most change and won our GRAND PRIZE, check out what she has to say: |
“The Transformation Challenge was a life changing moment for me and my health. Prior to doing the challenge, I would eat whatever I wanted and would run on occasion as my work out. The challenge taught me a better approach to my nutrition and it also taught me a whole new world of exercise! During the challenge, I was very focused and it completely paid off…I lost 14 lbs and 7% body fat in 6 weeks! I couldn’t thank TFW more!” -Kelli Ray July 2018 Participant
“I’ve not been big on going to the gym in the past, so when a friend (another member of TFW) suggested trying out the Fitness Challenge in July 2018 I was hesitant (I’d worked out at gyms on occasion, but was never able to get into it). But this turned out to be a very different experience, and six weeks has stretched into almost four months! I really enjoyed working out as part of a class rather than trying to research or invent exercises on my own. I also appreciate the focus on diet in addition to training: “you can’t out train bad nutrition”. It gave me a great excuse to get back in the kitchen and start cooking. One last thought: you never whom you’ll meet ;)” -Eric Diters July 2018 Participant
These are the words from real participants who are still in our program today! They are doing a tremendous job and we are so proud of them!
Are you next? I sure hope so, secure your spots NOW!
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
I saw this in a book and wanted to share it with you today!
TRUE MENTAL TOUGHNESS
-Have a great attitude
-Give your very best
-Treat people really really well
-Have unconditional gratitude
-Regardless of your circumstances
The author went on to talk about partially controllable goals, being very alluring, but very dangerous. Things like winning, rebounding, sales, or beating an opponent can distract us from what is really important: the person we become on the journey.
I may or may not have shared a story about a scrap book I had as a kid. I absolutely refused to put one ribbon with all my track ribbons. (I tucked it in the back.)
Want to know why…it was Red.
All the rest of my ribbons were Blue.
My mom told me to put the red ribbon in there because second place was still good. I refused and well…we kind of got into it, because I did not want to show that I had gotten beat.
So, what, I got beat.
What I did not understand at the time was the journey and process. I went from the kid getting last place in every race the year before to a year later and some sweet running shoes — to setting records.
I did not understand the process.
I did not want to be last anymore so I started running in the off season…A LOT!
I would do sprints over and over, I watched the professionals run, I read magazines, etc. If it had anything to do with running, I was all over it. I also got some sweet running outfits. That always makes you faster!
What I did not realize was, I was setting myself up for success. I was going through the hard work it takes to be great at something. For me at this time it was running.
A couple lessons:
Enjoying the process – Journey
Winning is not always First Place – Winning is our own definition
I hope you are having a great week so far and if you need help reach out.
Have an amazing day!
Love Your Body
I saw this meme and it hit home:
“Workout because you love your body, not because you hate it.”
Our bodies are pretty amazing things and it is awesome what they can do.
We may not feel like our body can do the task at hand, but it can.
When it comes to exercising if we wait till our body “feels” better, we may never start. Now I am not saying no pain no gain, but reasonably speaking you can work through or modify everything.
But when it comes to the mental side of loving your body – we get it.
You are talking to someone who is still trying to get those last 10 off from having our second child.
I have had to really embrace the changes that occurred post having our daughter. And understand that with time I will get it back and then some.
In the process though it can be easy to body shame myself, hide, get upset – but instead it is loving what my body has done and know where it is going to go.
It’s important to love yourself.
There is enough hate in this world and the last thing you need to do is hate on yourself.
Now this does not mean forget all your goals…
It means embracing where you are and working through the process.
The mental side of health and wellness is something that gets missed 99% of the time.
When we truly love our bodies for what they are, we can conquer anything. When you talk positively about your body it will continue to function and do things you never thought it could do.
Have faith in your body, you only get one.
Use it to do good for others and to do good for you!
Love your body, no matter where you are in your journey, its better to spread love than hate any day.
Go love you!
Imagine Yourself as a role model…
I want you to imagine yourself as a role model. (I know you are to someone even if you think you are not.)
What do you do each day?
What does your morning routine look like?
How do you keep fit and healthy?
I never take it lightly when someone says they appreciate what we have done for them or how it has changed their life.
I know each morning I wake up is a gift and I get to choose how my day goes.
Lately its been a struggle to stay positive. As most know we have a 3-month-old and a just turned 2-year-old. Life has been interesting to say the least. Plus trying our best to run our business.
Now this is not a feel bad for Arin email. Not even close.
I want to share that even though you might be going through some struggles, you are not alone.
In the forever, everything looks perfect on Facebook, its not!
We all struggle.
That great news is we get to choose how we respond to the struggle.
When you wake up in the morning how do your start your day? Are you already late from hitting snooze too many times? Or did you wake up a few hours early so you can read, drink some coffee, mediate and/or write in a journal?
My ideal way to start my day is getting up before everyone or if Tony is up there is a mutual respect of minimal talking and don’t make the coffee too strong. 😊
Read something that is going to make me better, even if its only a page or two.
Then spend some quality time with the kids and next on to work.
I make sure I workout minimum 3 days per week. Believe me time is so precious now and it would be so easy to say I don’t have time. Valuing our health has always been a priority and honestly everything is better when I feel good about myself.
What’s your routine for the morning? When do you take a second to breathe?
Try a new routine if you feel like you are not where you want to be.
Ask yourself how could you be a little more like the person you want to be?
Make a list if you need to or write it on a post it and stick it to the bathroom mirror!
Then next step is:
Go be that person!
Start small, maybe it is getting up 15 minutes earlier or setting the coffee the night before.
Then map out how you want to feel and the steps it will take to feel that way.
What days do you work out or will be intentional about movement?
I hope this has got you thinking. Remember people are watching you and looking up to you every day. And they may only be a few feet tall!
I make a shake and take my vitamins every morning…guess who wants his own shake and vitamins now! Proud momma!
Have an awesome day and please reach out if you need some help!
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!