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Transformation Fitness & Wellness

Arin Lindauer

Time to get out of the house

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Here are some statements we keep hearing:

“I am so ready to get out of the house.”

“I can’t workout at home.”

“I just let myself go; I need to get these 20lbs off me.”

We are at a point where enough is enough, now not neglecting we need to be safe and smart, but we are tired and want to resume some normalcy.

We need to create a new routine.

I believe it is beyond clear that we have to take care of ourselves.

Your health is ESSENTIAL.

And it has never been a better time to take care of you.

If you are feeling worn out, tired of being in your house, and need to get out and do something positive for yourself, we have a safe space.

I can’t tell you how many times I have had conversations with our clients and these workouts are more mental than physical.

Just being able to break free from the day-to-day, come into a positive and uplifting environment, sweat, and just feel good.

That doesn’t mean this virus doesn’t exist but I feel pretty confident saying over 70% of our current clients are vaccinated.

We have not let up on social distancing and cleaning procedures.

The airflow has always been super important to us even before the pandemic and between the fans, two 5-Ton HVAC systems, a garage door, and 7,000 sq ft – our private facility is a huge win!

So, I want to acknowledge how you are feeling right now.

Your health and your MENTAL HEALTH are Essential, let us know if we can help.

Shoot me a message back and we can talk about options for you.

Arin

LEMONY SALMON BURGERS WITH LEMON DILL DIP

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DESCRIPTION

Lemony Salmon Burgers for a healthy, summer, dinnertime win! These healthy fish burgers are super easy to make and so tasty. I like to serve the salmon patties on top of a big salad, but they’re just as good eaten in a bun with the lemon dill sauce dolloped on top.

INGREDIENTS

LEMON DILL SAUCE

1/2 cup mayonnaise, Whole30 compliant if needed (see notes)

Zest and juice from 1 lemon

2 tablespoons finely minced chives (can sub green onions)

1 tablespoon finely minced dill

1 small garlic clove, very finely minced

A pinch of salt and pepper

SALMON PATTIES

1 lb. wild salmon, skin removed (see blog post for instructions on removing the skin)

1/4 cup finely minced red onion

2 teaspoons Dijon mustard

1 tablespoon finely minced dill

1 tablespoon almond flour

1 tablespoon capers, minced

1/2 teaspoon sea salt

1/4 teaspoon black pepper

1/2 cup tapioca starch

Oil for the pan

INSTRUCTIONS

Mix all of the Lemon Dill Sauce ingredients together in a small bowl and refrigerate until serving.

Chop the salmon by hand by cutting it into thin strips then chop the strips into the smallest pieces you can.

Place the chopped salmon in a bowl and add the red onion, mustard, dill, almond flour, capers, salt, and pepper. Mix thoroughly then shape the salmon into 4 patties.

Place the tapioca starch in a low sided bowl then dip the salmon patties into it so they are completely covered.

Heat a splash of oil in a non-stick frying pan over medium-high heat. Once the pan is hot, add the salmon patties. Cook them for 4 minutes then carefully flip them over and cook for 4 more minutes on the other side.

Serve the salmon burgers with the Lemon Dill Sauce over top.

NOTES

You can substitute some or all of the mayonnaise for thick Greek-style yogurt for a more tangy sauce.

You can use a food processor to chop the salmon, but chopping it by hand gives the best results.

Instant Pot Whole Chicken – Rotisserie Style

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Ingredients

4 pounds whole chicken

3 Tablespoons olive oil, divided

2 1/2 teaspoon sea salt

1 teaspoon pepper

1 Tablespoon dried Greek seasoning

1 teaspoon dried Italian seasoning

2 teaspoons smoked paprika

1 teaspoon garlic powder

1/2 teaspoon onion powder

1 large onion, halved optional

2 cloves garlic

1 lemon halved; optional

1 cup chicken stock or chicken broth

 

Instructions

  1. In a small bowl, combine the salt, pepper, Greek seasoning, Italian seasoning, paprika, garlic, and onion powder.

FOR THE INSTANT POT METHOD (FRESH CHICKEN):

  1. Gently loosen the skin from the chicken breast with your hands lifting and separating the meat. Rub 1 tablespoon of olive oil followed by a third (1/3) of the seasonings under the skin using your hands and fingers. Next, rub another tablespoon of olive oil and the rest of the seasonings over the entire chicken and inside the body cavity.
  2. Place the onion, garlic cloves, and lemon inside the cavity of the chicken. This helps to seal in the moisture and add flavor.
  3. YOU CAN SKIP THIS STEP BUT SEARING THE CHICKEN FIRST HELPS TO GIVE IT COLOR AND LOCK IN THE FLAVORS: Press the SAUTE button HIGH. When the word “Hot” appears, swirl in 1 tablespoon olive oil.

Place the chicken – breast side down, in the pot, and sear for 5-7 minutes, or until a golden brown. Using tongs and a spatula, flip the chicken over and sear for another 5 minutes, or until brown. Remove chicken and place on a large platter.

  1. Place a trivet (the one that came with the Instant Pot or uses another) inside the inner pot of the Instant Pot. Pour chicken stock or broth into the pot. Place trivet on top of the chicken broth then lay the chicken on top of trivet, breast side up.
  2. Cover and lock lid. Turn the valve to SEALING.

Press the MANUAL or PRESSURE COOK button and set the timer according to 24 minutes for a 4lb chicken or cook according to size:

* 3 lbs- 18 min

*3.5 lbs- 21 min

* 4 lbs- 24 min

For a FROZEN WHOLE CHICKEN – set to 42 minutes ON HIGH for a 4 lb chicken.

Allow the Instant Pot to come to pressure (this may take about 10-15 minutes).

  1. Once the 24 minutes is up and the Instant Pot beeps indicating the chicken is done, allow to naturally release for at least 15 minutes and then quick release for any extra pressure.
  2. Open lid and transfer chicken to a platter or a large cutting board. Broil in the oven for 4-5 minutes to crisp up the skin.
  3. Allow chicken to cool for 5-10 minutes. Slice or shred and serve with your favorite sides.

TO ROAST IN THE OVEN INSTEAD:

  1. Preheat oven to 450 F.

Place seasoned chicken on an oven roasting pan and cook for approximately 30 minutes. Cover loosely with aluminum foil (to prevent too much browning) and cook for an additional 40-50 minutes or until the temperature reads 165 F.

  1. Remove roasting pan. Let chicken cool for 5-10 minutes. Slice or shred and serve with your favorite sides.

 

Lighting the Fire Within

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Hope you are having a wonderful day today!

Today I wanted to share with you a message of inspiration and hope.

I know I have found myself feeling worn out and frustrated lately.

There are several reasons, but I will be genuine I don’t think the details matter.

What matters is how we get back up and persevere no matter the circumstances.

We are all grappling with things daily.

What I believe to be true is focusing inward and the rest falls in place.

It may seem selfish but it is not.

Spend time in meditation, prayer, being silent.

Breathe.

Give yourself space to simply be and you will gain clarity.

Life is so scheduled and all it does is burn us out.

Say enough.

Find space and you will gain clarity.

Then wrestle with hope, desire, and fulfillment – light that fire inside your belly and take action.

I am saying this to you and me today.

Breathe, get focused on what you need today.

It may be a walk, journaling, rekindling time with a friend.

Give yourself space.

My hope is if you are wrestling with some thoughts you will give yourself space and time to get clear.

Let me know if you need help, anything you want is available to you, we just need to align the actions.

Go win your day and please breathe. 😉

Arin

Setting the Pace

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Hope you are having an awesome day today! I wanted to bring a message to you today about pacing yourself.

I find people living in a constant sprint.

Always going, every minute is planned, or with this pandemic, it has been fifty pivots trying to find the new normal, whatever that means.

If you are always sprinting you will eventually burn out.

Just like doing sprints on a treadmill or assault bike, you can only keep that pace for so long, the same with your life.

As things start opening back up, I have been seeing/sensing some feelings of anxiety.

Fear around I doesn’t want to go back to what I was doing before.

Meetings

Events

Obligations

To some degree yes, we need to get back safely and when appropriate.

But I want you to know it’s ok to say, I don’t want to do it as I did before.

It wasn’t sustainable and you kept pushing anyway.

Take a hard reality check on what you are willing to do and what you are not.

It is ok to say no.

Life cannot be a constant sprint, but it doesn’t necessarily have to be a long, drawn-out marathon either.

There is a healthy balance to life, just like workouts, we can’t always go hard or go home. (I know, right!)

Take some time to reflect on what is important today, then start to reverse engineer what needs to be done.

Take note of what you WANT to do vs what you “have” to do.

I love this time of year because in a way it is new life, new beginnings, fresh, hope.

You don’t have to always be in a sprint and I find you are 10X more successful if you get focused on one thing.

If you need help getting focused or if you need help getting out of the rat race, shoot me a message back.

I find that the most successful people take care of themselves first, then everything else falls in place.

You have clarity in your mind and spirit.

We are ready to start taking more in-person clients for our small group training, check this out, over 70% of our clients have been vaccinated! Shoot me a message back if you are wanting to get back in the gym.

Then I am personally taking on 2 Private Coaching clients in April. If you are ready to go to the next level with your life or feel stuck where you are, I can help. Shoot me a message back.

Happy Easter and take care,

Arin

STRAWBERRY AVOCADO GRILLED BALSAMIC CHICKEN SALAD

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INGREDIENTS

BALSAMIC DRESSING

1/3 cup balsamic vinegar

1/4 cup olive oil

1 tablespoon honey (omit for Whole30)

1 teaspoon oregano

1 teaspoon Dijon mustard

1/4 teaspoon sea salt and black pepper

Optional: 2 tablespoons plain, Greek-style yogurt (omit for paleo + Whole30)

THE GRILLED CHICKEN SALAD

2 chicken breasts

5 ounces baby spinach leaves

2 1/2 ounces baby arugula

2 cups chopped strawberries

1/2 cup chopped pecans

1 avocado, diced

INSTRUCTIONS

Place all the balsamic dressing ingredients into a 1-cup Mason jar. Close the lid and shake well.

Put the chicken breasts in a container and pour 1/4 cup of the dressing over top. Turn the chicken so that it is well coated in the marinade and set it aside for 1/2 hour.

While the chicken is marinating, place the spinach, arugula, strawberries, pecans, and diced avocado in a large salad bowl. Preheat your grill to medium-high.

Remove the chicken from the marinade and place it on your BBQ. Grill the chicken for 15 minutes, turning halfway. Remove the chicken from the grill and use two forks to shred the meat into bite-sized pieces.

Add the chicken to the salad bowl, pour the remaining dressing over the top and toss to coat. Serve right away.

Serves 4 and 423 Calories