Transformation Fitness and Wellness

Transformation Fitness and Wellness is a Training Facility that is a leading provider of preventative health care in the Indianapolis market.

Professional Coaching That Simplifies Fitness and Wellness for High Performers

We build strength and confidence while reducing the effects of the aging process in a quick and efficient program. We develop individualized programs that address the nutritional, fitness, and wellness aspect of the client. All clients will be working with educated fitness professionals who are extremely passionate abo

Operating as usual


Here are some simple strategies for planning and prepping meals for the week to stay on track with your macro plan:

1. Plan Your Meals

Step 1: Set Your Goals

Determine your daily macro targets (protein, carbs, fats).
Decide how many meals and snacks you'll have each day.

Step 2: Choose Your Recipes

Pick recipes that fit your macro goals.
Look for simple, balanced meals (e.g., grilled chicken with veggies and quinoa).

Step 3: Create a Shopping List

List all the ingredients you'll need for the week.
Check your pantry to avoid buying duplicates.

2. Prep in Batches

Step 1: Cook Staples

Prepare large batches of protein (chicken, beef, tofu).
Cook a big pot of grains (rice, quinoa).
Roast or steam a variety of vegetables.

Step 2: Portion Control

Divide cooked food into individual portions.
Use containers or bags to store meals by day or meal type.

3. Use Tools and Gadgets

Step 1: Invest in Good Containers

Get a variety of sizes for different types of meals.
Opt for microwave-safe, BPA-free containers.

Step 2: Use Kitchen Gadgets

Slow cookers or Instant Pots can save time.
A food scale ensures accurate portion sizes.

4. Make a Prep Schedule

Step 1: Designate Prep Time

Set aside a few hours once or twice a week for meal prep.
Sunday and Wednesday are popular prep days.

Step 2: Keep It Simple

Start with easy-to-make recipes.
Gradually incorporate more variety as you get comfortable.

5. Stay Organized

Step 1: Label Everything

Label containers with the meal type and date.
Include macro information if helpful.

Step 2: Plan for Snacks

Prepare macro-friendly snacks (e.g., nuts, yogurt, fruit).
Keep them handy for quick access.

6. Track Your Intake

Step 1: Use Apps

Utilize apps like MyFitnessPal to track your macros.
Input your planned meals ahead of time.

Step 2: Adjust as Needed

Be flexible; adjust portions or ingredients if you miss your targets.
Use leftovers creatively to stay on track.
By planning and prepping your meals, you can ensure you stay on track with your macro plan, saving time and reducing the stress of daily cooking.


Neglecting sleep can significantly disrupt hormone balance, leading to various health issues. Here's how insufficient sleep affects different hormones:

Cortisol: Known as the stress hormone, cortisol levels typically peak in the morning and decline throughout the day. Poor sleep can elevate cortisol levels, leading to increased stress, anxiety, and impaired cognitive function.

Growth Hormone: This hormone, crucial for tissue growth and repair, is primarily released during deep sleep. Lack of sleep can reduce the release of growth hormone, hindering muscle recovery and growth, as well as overall physical repair processes.

Insulin: Sleep deprivation can impair insulin sensitivity, increasing the risk of developing type 2 diabetes. Insufficient sleep can lead to higher blood glucose levels and weight gain.

Leptin and Ghrelin: These hormones regulate appetite. Leptin suppresses appetite, while ghrelin stimulates it. Poor sleep decreases leptin levels and increases ghrelin levels, leading to increased hunger and potential weight gain.

Testosterone: This hormone is essential for muscle growth, bone density, and overall vitality in both men and women. Sleep deprivation can significantly reduce testosterone levels, affecting energy, mood, and libido.

Thyroid Hormones: These hormones regulate metabolism. Lack of sleep can disrupt thyroid hormone production, leading to metabolic imbalances and weight management issues.

Estrogen and Progesterone: In women, poor sleep can affect the balance of estrogen and progesterone, leading to menstrual irregularities, fertility issues, and exacerbated symptoms of menopause.

Maintaining a regular sleep schedule and ensuring adequate sleep duration (7-9 hours per night for most adults) is crucial for hormone balance and overall health. If you're experiencing sleep difficulties, consider evaluating your sleep hygiene practices, managing stress, and seeking professional advice if necessary.


Grilled Chicken and Vegetable Kebabs Recipe

2 chicken breasts, cut into 1-inch pieces
1 red bell pepper, cut into 1-inch pieces
1 yellow bell pepper, cut into 1-inch pieces
1 red onion, cut into wedges
1 zucchini, sliced into thick rounds
1 cup cherry tomatoes
2 tablespoons olive oil
2 tablespoons lemon juice
2 garlic cloves, minced
1 teaspoon dried oregano
Salt and pepper to taste
Quinoa Salad:

1 cup quinoa
2 cups water
1 cucumber, diced
1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
2 tablespoons olive oil
1 tablespoon red wine vinegar
Salt and pepper to taste

Prepare the Kebabs:

In a large bowl, mix olive oil, lemon juice, garlic, oregano, salt, and pepper.
Add the chicken pieces and vegetables to the marinade. Toss to coat evenly.
Thread the chicken and vegetables onto skewers, alternating between pieces.
Preheat the grill to medium-high heat. Grill the kebabs for about 10-15 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender.
Prepare the Quinoa Salad:

Rinse quinoa under cold water. In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low and cover. Simmer for about 15 minutes or until the water is absorbed and the quinoa is tender. Let it cool.
In a large bowl, combine the cooked quinoa, cucumber, cherry tomatoes, and red onion.
In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper. Pour over the quinoa salad and toss to combine.
Nutritional Information:

Grilled Chicken and Vegetable Kebabs (per serving, makes 4 servings):

Calories: 250
Protein: 25g
Carbs: 15g
Fat: 10g
Quinoa Salad (per serving, makes 4 servings):

Calories: 150
Protein: 5g
Carbs: 25g
Fat: 6g
Enjoy your healthy and delicious Memorial Day cookout!


We currently have the plyo push-up in the programming at TFW this month. The plyometric push-ups, often referred to as plyo push-ups, are an advanced variation of the standard push-up that incorporates explosive movements. Here are some key benefits of incorporating plyo push-ups into your fitness routine:

1. Increased Power and Explosiveness
Plyo push-ups help develop upper body power and explosiveness. The explosive nature of the movement trains your muscles to contract quickly and forcefully, which is beneficial for activities that require sudden bursts of energy.

2. Enhanced Muscle Strength
These push-ups target multiple muscle groups, including the chest, shoulders, triceps, and core. The added intensity from the explosive movement can lead to greater muscle strength and hypertrophy compared to regular push-ups.

3. Improved Muscular Endurance
By incorporating plyo push-ups into your routine, you can improve your muscular endurance. The rapid and repeated contractions required in plyo push-ups help build stamina in the upper body muscles.

4. Better Coordination and Balance
Performing plyo push-ups requires good coordination and balance, as you need to control your body during the explosive phase. This can translate to improved overall body coordination and stability.

5. Enhanced Cardiovascular Fitness
The intensity of plyo push-ups elevates your heart rate, providing a cardiovascular workout in addition to strength training. This can improve cardiovascular fitness and help with calorie burning.

6. Increased Metabolic Rate
The high-intensity nature of plyo push-ups can boost your metabolism. The increased demand on your muscles and cardiovascular system can lead to greater calorie expenditure both during and after your workout.

7. Functional Fitness
Plyo push-ups mimic real-life movements that require a combination of strength, speed, and coordination. This can enhance functional fitness, making everyday activities easier and reducing the risk of injury.

8. Enhanced Athletic Performance
For athletes, plyo push-ups can improve performance in sports that require upper body strength and power, such as basketball, football, and martial arts.

9. Variety and Challenge
Adding plyo push-ups to your workout routine can provide variety and a new challenge, helping to prevent workout boredom and plateaus.

10. Improved Core Stability
The explosive nature of plyo push-ups engages the core muscles significantly, leading to better core stability and strength.

Incorporating plyo push-ups into your fitness regimen can provide these benefits, helping you achieve a more balanced and effective workout. As with any exercise, it's essential to perform them with proper form to avoid injury.


Happy Mindset Monday from all of us at Transformation Fitness and Wellness!

Today is a fresh start, a new opportunity to set the tone for a fantastic week. Your mindset is the key to unlocking your full potential, both in and out of the gym. Here are three powerful tips to help you stay motivated and focused:

Embrace the Journey, Not Just the Destination: Celebrate every step you take and every challenge you overcome. Consistency is the secret to lasting transformation.

Visualize Your Success: Picture yourself achieving your goals, whether it's running that extra mile, lifting heavier weights, or feeling more energetic. Visualization can turn dreams into reality.

Stay Positive and Persistent: Setbacks are natural. Use them as learning experiences. Keep a positive mindset and remember the progress you've made. Persistence is the key to overcoming obstacles.

At Transformation Fitness and Wellness, we're here to support you every step of the way. Believe in yourself, stay focused, and keep pushing forward. Let's make this week extraordinary! πŸ’ͺ✨


A high-protein, low-carb breakfast can help keep you full and energized throughout the morning. Here’s a delicious and easy idea:

Spinach and Cheese Omelette


3 large eggs (or egg whites if you prefer lower fat)
1/2 cup fresh spinach, chopped
1/4 cup shredded cheese (cheddar, mozzarella, or your favorite type)
1/4 cup diced tomatoes (optional)
1/4 avocado, sliced (optional)
Salt and pepper to taste
Cooking spray or a small amount of olive oil

Prep: Heat a non-stick skillet over medium heat and lightly coat with cooking spray or a small amount of olive oil.
Cook Spinach: Add the chopped spinach to the skillet and sautΓ© for 1-2 minutes until wilted.
Eggs: In a bowl, whisk the eggs with a pinch of salt and pepper.
Combine: Pour the eggs over the spinach in the skillet. Let the eggs set for a minute without stirring.
Cheese: Sprinkle the shredded cheese evenly over the eggs. Add diced tomatoes if using.
Fold: Once the eggs are mostly set, fold the omelette in half and cook for another minute until the cheese is melted and the eggs are fully cooked.
Serve: Slide the omelette onto a plate and top with sliced avocado if desired.
Nutritional Information (approximate):

Protein: 25-30g
Carbs: 5-7g (depending on added vegetables)
Fat: 20g (including cheese and avocado)
This omelette is a great way to start your day with a healthy balance of protein and fats while keeping the carbs low. Enjoy!


Resistance training, commonly known as weight lifting or strength training, can help reduce inflammation in the body through several mechanisms:

1. Muscle Mass Increase: Resistance training helps in building muscle mass. More muscle mass can lead to better regulation of inflammation in the body. Muscles produce proteins during and after exercise that can have anti-inflammatory effects.

2. Reduction of Fat Mass: Engaging in resistance training can help reduce body fat, which is a major source of inflammatory substances. Lower body fat percentages are often associated with reduced levels of systemic inflammation.

3. Release of Anti-inflammatory Cytokines: Exercise stimulates the release of cytokines from muscle cells, which include anti-inflammatory types like IL-6, IL-10, and TNF-alpha. These cytokines play a role in modulating the immune response and reducing inflammation.

4. Improvement in Insulin Sensitivity: Resistance training enhances insulin sensitivity and glucose metabolism, which can reduce the inflammatory response associated with insulin resistance and metabolic syndrome.

5. Stress Reduction: Regular physical activity, including resistance training, has been shown to reduce stress levels. Since chronic stress is linked to increased inflammation, reducing stress through exercise can have indirect anti-inflammatory benefits.

Overall, regular resistance training can be a valuable component of a holistic approach to reduce inflammation and improve overall health.


We are currently in a training phase of using the contrast m**h. The contrast m**hod in weightlifting, also known as contrast training, combines heavy and light loads within the same workout session to maximize power and strength gains. This m**hod leverages the principle of post-activation potentiation (PAP) which enhances muscle performance following high-intensity exercise. Here are some key benefits of the contrast m**hod:

1. Enhanced Power and Strength: Alternating between heavy and light loads can improve neuromuscular activation. The heavy lifts increase motor unit recruitment, and the subsequent lighter lifts benefit from this enhanced activation, potentially leading to improvements in power and speed.

2. Improved Neuromuscular Efficiency: Training with heavy loads enhances neural drive, which is the body's ability to activate muscles quickly and efficiently. This can translate into better performance, not only in lifting heavier weights but also in sports and activities requiring quick, explosive movements.

3. Increased Muscle Stimulation: By stressing the muscles under varied loads, the contrast m**hod can stimulate muscle growth through different pathways, potentially leading to greater gains in muscle size and strength compared to traditional single-m**hod training.

4. Mental Engagement: Switching between different types of exercises and weights can make training sessions more dynamic and mentally engaging, potentially increasing adherence to a workout program.

5. Versatility and Adaptability: The contrast m**hod can be adapted for various fitness levels and goals. It can be incorporated into training for a variety of sports, helping athletes improve their performance in specific tasks that require both strength and speed.

This m**hod is particularly useful for athletes looking to improve their explosive power and speed, but it can also be an effective way to shake up a routine for recreational lifters looking for new ways to challenge themselves.


This is a high-protein, low-calorie snack option that’s easy to prepare and great for a quick nutritional boost: Cottage Cheese and Sliced Turkey Roll-Ups.

Cottage Cheese and Sliced Turkey Roll-Ups
1/2 cup low-fat cottage cheese
4 slices of turkey breast (deli meat, preferably low-sodium)
A pinch of black pepper
Optional: add some avocado slices or a sprinkle of paprika for extra flavor

Lay out the slices of turkey breast on a clean surface.
Spread a generous tablespoon of cottage cheese on each slice.
Optionally, add a slice of avocado or a light sprinkle of paprika on top of the cottage cheese.
Carefully roll up the turkey slices to encase the cottage cheese (and avocado, if using).
Secure the roll-ups with a toothpick if necessary.
Serve immediately or refrigerate until ready to eat.

Nutritional Breakdown (approximate):
Calories: 200 kcal
Protein: 28 grams
Carbohydrates: 5 grams
Fats: 8 grams (varies if you add avocado)
Fiber: 1 gram

This snack is particularly good for those looking to increase their protein intake without adding too many calories or carbs. The cottage cheese provides a good source of casein protein, which is slow-digesting, making it ideal for sustained energy and satiety. Turkey is a lean source of protein that complements the creamy texture of cottage cheese well.


The idea that spending more time in the gym automatically leads to better results is a common misconception. While dedication and consistent workouts are essential components of a fitness regime, the quality of those workouts often matters more than just the quantity of time spent exercising.

Here are a few reasons why more gym time doesn't necessarily equate to better results:

1. Overtraining: Excessive gym time can lead to overtraining, which occurs when there's insufficient recovery between workouts. This can impair performance, reduce gains, and increase the risk of injury.
2. Diminishing Returns: Fitness gains are not linear; there are diminishing returns as workout length increases. After a certain point, additional exercise can yield smaller improvements and may just contribute to fatigue.

3. Recovery is Crucial: Recovery is as important as the workouts themselves. Muscles grow and repairs occur during rest periods, not while working out. Without adequate recovery, you might see stalled progress or even declines in performance.

Understanding these factors can help in designing a more effective and sustainable fitness regimen that emphasizes quality and personalization over a mere quantity of gym hours.


🌟 Hormone Balance with Stress Management! 🌟

At Transformation Fitness and Wellness, we know that stress impacts everyone, affecting our hormone levels and overall health. Here are some tips to help you manage stress and promote hormone balance:

πŸ’ͺ Get Moving: Regular exercise reduces stress hormones and boosts mood-lifting endorphins.

πŸ₯— Nourish Your Body: Fuel up with a healthy diet rich in whole foods to support hormone regulation.

😴 Prioritize Sleep: Aim for 7-9 hours of quality sleep each night to keep hormones in check.

πŸ§˜β€β™€οΈ Practice Mindfulness: Incorporate relaxation techniques like meditation and deep breathing to lower stress levels.

πŸ•°οΈ Time Management: Organize your schedule to minimize stressors and create a sense of balance.

🎨 Enjoy Hobbies: Engage in activities you love to unwind and boost your well-being.

β˜• Watch Your Intake: Limit caffeine and alcohol, as they can disrupt hormone balance.

Take these steps to manage stress and unlock a healthier, happier you!


Chickpea Salad Cups Recipe

1 can (15 oz) chickpeas, drained and rinsed
1/2 cucumber, diced
10 cherry tomatoes, quartered
1/4 red onion, finely chopped
1/4 cup chopped fresh parsley
Juice of 1 lemon
2 tablespoons olive oil
Salt and pepper to taste
Lettuce leaves (such as Bibb or romaine) to serve as cups

In a mixing bowl, combine the chickpeas, cucumber, cherry tomatoes, red onion, and parsley.
In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.

Pour the dressing over the chickpea mixture and toss to coat evenly.
Spoon the mixture into individual lettuce leaves, serving them as 'cups'.

Nutritional Breakdown (per serving, recipe serves 4):
Calories: 180 kcal
Protein: 6 g
Carbohydrates: 20 g
Fats: 8 g

These chickpea salad cups are an easy, nutritious snack that brings a burst of freshness to your day. The combination of chickpeas and vegetables provides a good balance of protein and fiber, while the olive oil adds healthy fats. Perfect for a quick afternoon snack or as a light addition to your meals!


The double kettlebell swing, where you swing two kettlebells simultaneously (one in each hand), is a potent exercise that offers numerous benefits, especially for those looking to enhance their fitness and athletic performance. Here are some key advantages:

1. Increased Power and Strength: Double kettlebell swings require more force production than single kettlebell swings due to the increased weight. This can lead to improved power and strength, particularly in the lower back, glutes, and hamstrings.

2. Improved Coordination and Stability: Swinging two kettlebells demands greater coordination and control to maintain proper form and symmetry. This can enhance overall body stability and coordination.

3. Enhanced Muscular Endurance: Managing two kettlebells increases the muscular demand, which can improve endurance. This is beneficial for both strength training and cardiovascular fitness.

4. Greater Caloric Expenditure: Due to the added weight and effort required to stabilize two kettlebells, double kettlebell swings can burn more calories compared to their single kettlebell counterparts, making them an excellent choice for fat loss and metabolic conditioning.

5. Increased Workload Capacity: Handling two kettlebells allows you to increase the workload in a unique way. This can be particularly advantageous for those who have plateaued with single kettlebell exercises or are looking to intensify their training.

6. Symmetrical Strength Development: Double kettlebell swings ensure that both sides of the body work equally, helping to prevent and address muscular imbalances.

7. Versatility and Time Efficiency: This exercise can be incorporated into various types of workouts, including circuits, strength, and conditioning sessions. It also allows for a significant amount of work to be done in a shorter period, maximizing training efficiency.

Implementing double kettlebell swings can offer a dynamic and challenging element to your workouts, promoting significant fitness gains across multiple domains. However, it's important to master the technique with a single kettlebell first to ensure safety and effectiveness when advancing to double kettlebells.


Muscle Vs. Fat and the Effect on Metabolism

Gaining Muscle can have a noticeable impact on your metabolic rate.

Each pound of muscle in your body burns approximately 6 calories per day at rest, compared to 2 calories per day burned by fat.

So, if you put on 3 pounds of muscle, the increase in your resting metabolic rate would be:

3 pounds of muscle x 6 calories per pound per day = 18 additional calories burned per day.

While this increase might seem small, it adds up over time. It can contribute to overall caloric expenditure, especially when combined with the increased energy demands of maintaining and building muscle through exercise.

Additionally, increasing muscle mass through strength training boosts resting metabolism. It enhances physical performance, strength, and the body's ability to manage blood sugar levels, which can be particularly beneficial for weight management and overall health.

Do you have resistance training as part of your weekly routine?


The Power of Visualization!

At Transformation Fitness and Wellness, we believe in not just working out, but also working in. That means engaging your mind as much as your muscles. Today, we're diving into a game-changing technique: Visualization.

πŸ” What is Visualization?
Visualization is your mental gym. It’s about picturing yourself achieving your fitness goals, feeling the success, and experiencing the emotions tied to that success before it even happens.

🎯 Here’s How to Master Visualization:

Define Your Goals: What does success look like to you? Envision it down to the last detail!

Daily Imagery: Take a few minutes each day to close your eyes and mentally rehearse your success. See it, feel it, believe it!

Use Affirmations: Boost your visualization with affirmations like "I am strong," "I can do this," and "Every day, I get closer to my goals."

Reflect & Adjust: Keep track of your progress and tweak your mental imagery as needed. This keeps your goals realistic and within reach.

πŸ§˜β€β™‚οΈ Remember, the mind is powerful. What you believe, you can achieve!

πŸ’ͺ Start visualizing your success today and transform your approach to fitness. We’re excited to see how this technique will help you smash your goals!


🌟 Eating Healthy on the Go Without Breaking the Bank! 🌟

Feeling the pinch when trying to eat healthy while out and about? Here are some budget-friendly tips to keep your wallet happy and your body energized! πŸ’ͺ🍏

Meal Prep Magic: Whip up your meals at home to save money and control what you're eating. Simple dishes like salads, wraps, or grain bowls are perfect for on-the-go!

Budget-Friendly Basics: Build your meals around affordable staples like beans, lentils, eggs, and in-season fruits and veggies. They're nutritious and won't drain your wallet. πŸ₯—

Savvy Shopping: Keep an eye on sales and discounts, and don't shy away from loyalty programs at your local grocery store. Bulk buying can also lead to big savings!

Smart Snacks: Instead of pricey pre-packaged snacks, buy larger quantities of nuts, fruits, or yogurt and portion them out yourself. Cheaper and healthier! πŸ₯œπŸŽ

Water Works: Carry a water bottle to avoid buying drinks. Add a slice of lemon, cucumber, or berries for a refreshing twist!
Local and Seasonal: Shop for produce that's in season and consider local farmers’ markets, which often offer fresh foods at better prices. 🌽πŸ₯•
✨ Eating well doesn't have to be expensive. Try these tips to fuel your body for less! ✨


Here's a recipe for Grilled Chicken with Quinoa and Spinach Salad, which is high in protein healthy meal.

4 boneless, skinless chicken breasts (about 6 ounces each)
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and pepper to taste

Quinoa Salad:
1 cup quinoa
2 cups water or chicken broth
1 cup fresh spinach, chopped
1/2 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/4 cup feta cheese, crumbled
1/4 cup balsamic vinaigrette
Salt and pepper to taste

Prepare the chicken:
Preheat your grill to medium-high heat.
Rub the chicken breasts with olive oil and season with garlic powder, onion powder, salt, and pepper.
Grill the chicken for about 6-7 minutes on each side or until fully cooked (internal temperature should reach 165Β°F).

Cook the quinoa:
Rinse quinoa under cold water.
In a medium saucepan, bring the water or chicken broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until all the liquid is absorbed.
Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.

Make the salad:
In a large bowl, combine the cooked quinoa, chopped spinach, cherry tomatoes, red onion, and feta cheese.
Drizzle with balsamic vinaigrette and toss to combine. Season with salt and pepper to taste.

Slice the grilled chicken and serve on top of the quinoa salad.
Nutritional Breakdown (per serving):
Calories: 500 kcal
Protein: 45 g
Carbs: 40 g
Fat: 15 g

This meal not only offers a great balance of protein and healthy carbs but also includes healthy fats from olive oil and vitamins and minerals from fresh vegetables. It's perfect for a post-workout meal or a nutritious dinner.


Lifting weights is an essential component of a comprehensive fat-loss strategy. Here are a few reasons why incorporating strength training into your routine can be particularly effective for fat loss:

Increased Metabolic Rate: Weight lifting helps build muscle, and muscle tissue burns more calories than fat tissue, even at rest. By increasing your muscle mass, you can boost your basal metabolic rate (BMR), meaning you'll burn more calories throughout the day, even when you're not exercising.

Enhanced Body Composition: Strength training helps you maintain or even gain muscle mass while losing fat. This leads to a more toned and defined body, rather than simply becoming a smaller version of your previous self, which can sometimes happen with cardio-focused weight loss plans.

Improved Insulin Sensitivity: Lifting weights can improve how your body processes glucose, which can help with fat management and reduce the risk of insulin resistance and diabetes.

Higher Energy Expenditure Post-Exercise: High-intensity resistance training can lead to what is known as the "afterburn effect," or excess post-exercise oxygen consumption (EPOC). This effect causes your body to burn more calories even after you've finished exercising.

Prevention of Muscle Loss: Often, dieting without strength training leads to muscle loss along with fat loss, which can slow down your metabolism. By incorporating weight lifting, you can preserve muscle mass, which is crucial for maintaining a high metabolic rate.

Increased Strength and Stamina: This can improve your performance in other activities, whether they're physical day-to-day tasks or other sports and exercises, further supporting your overall fitness and health.

To effectively lose fat, it's beneficial to combine strength training with a specific nutrition plan. Alos, when you drop your percentage of bodyfat your overall health will improve along with your confidence and self-worth.


Certain foods can negatively affect your metabolism by harming your gut health.

Here are some examples:

Processed Foods and Sugars: Consuming high amounts of sugar and processed foods can promote harmful gut bacteria. An imbalance between beneficial and harmful gut bacteria can disrupt various bodily functions, including metabolism, immune response, sleep quality, energy levels, and more.

Low-Fiber Diets: Insufficient intake of insoluble fiber can impede the growth of beneficial gut bacteria. Regular consumption of adequate fiber is essential for maintaining good gut health, and thereby supporting metabolic processes.

Diets Low in Fat and Protein: Essential for satiety, healthy fats and proteins help reduce hunger and curb cravings. Inadequate intake can lead to increased hunger and more frequent cravings. A balanced intake of fats and proteins is crucial for optimal metabolic function.

To boost your metabolism and improve your gut health, try to avoid processed foods and sugars, while keeping your fiber intake high. Additionally, make sure to include essential amounts of proteins and fats in your diet. This can help you maintain a healthy weight, reduce hunger, and improve your health.

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Videos (show all)

We currently have the plyo push-up in the programming at TFW this month.  The plyometric push-ups, often referred to as ...
The double kettlebell swing, where you swing two kettlebells simultaneously (one in each hand), is a potent exercise tha...
We often get asked, "What is functional fitness, and why should I incorporate it into my routine?" So today, let's break...
A variation of a Shoulder Press is a Barbell Strict Press (also known as a military press). Here are some pointers for t...
Here are some pointers for the next time you perform a Double Kettlebell Front Squat!
Here are some pointers for the Dumbbell Renegade Row. Check it out!
Watch for some pointers on the Kettlebell Swing!
Some pointers on an explosive, power development exercise called "Medicine Ball Overhead Step Toss"!
Here are some pointers for the Dumbbell Bench Press!
Here are some pointers for the Single Leg Cable Bicep Curls!
Here are some tips for your next Kettlebell Push Press!




1222 N Pennsylvania Street
Indianapolis, IN

Opening Hours

Monday 5:30am - 8pm
Tuesday 5:30am - 8pm
Wednesday 5:30am - 8pm
Thursday 5:30am - 8pm
Friday 5:30am - 6pm
Saturday 8am - 12pm

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