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Transformation Fitness & Wellness

Arin Lindauer

Finding More Joy

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If you are here in Indiana, I am sure you have been loving this heatwave we have been experiencing.

I was sitting out back on our back patio Sunday morning watching the kids play, drinking a good cup of coffee, and listening to the bird’s chirp.

That was joy.

I knew I had some laundry to do, dishes to unload, and food to cook, but sitting there in the warmth watching the kids was true happiness.

I find that I need to pause and realize these true moments of joy.

They are all around us if you pause.

Most clients we coach want to feel good, strong, but more than anything they want to feel mentally strong.

It’s no secret this last year did a number on all of us.

We are still recovering.

Honor these feels and I want to encourage you to pause when you feel the sun on your face, pause when you hear laughter, pause when you can take a deep breath and let it out.

Joy is all around us.

You have to pause, see it and feel it.

One of the first exercises I have a client do is gratitude.

I know, nothing earth-shattering right?

But we miss this ALL DAY EVERY DAY.

Spend 5 minutes of your day giving thanks for the goodness in your life. Do it for a week, two weeks, or even a month and I would love to hear how you are feeling.

Joy.

It’s there, we have to notice it.

Let me know how this lands with you. It is always helpful to hear.

Arin

We just want to feel better…is that too much to ask?

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Hope you are doing really well this week!

I hear so many times from clients, I just want to feel better.

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They just want to have energy, be happy, wake up with purpose and a fire in their belly.

But they feel worn out, depressed, sad…it’s fair, it has been a lot this past year and it’s going to take us all time to pull out of this.

I can attest that I never for the life of me though we would have to shut our business down…EVER. I mean you go into business to help people the way you feel is best and you are the boss.

As we approach the anniversary of all of this I am pausing to reflect and find the good.

More on that in a separate post.

What has happened over this year is we have been scared, we have all feared for our lives and we have all done what we felt was best for ourselves and our family.

Nobody handed me a “pandemic playbook” and I am sure you feel the same way.

What has happened though is we have been worn down and we have to start picking back up or continue to move forward.

I found this pandemic to be true since of personal responsibility.

And I believe we need to acknowledge that this has been hard, it has impacted you but the best part is what do I need to do next.

If you have not been moving, I want to encourage you to start.

Walking is the perfect place to start.

Then take a look at your nutrition, do you know how many calories you are consuming each day vs how many calories you are burning?

Make small changes with nutrition if necessary, nothing drastic.

When I talk to most clients, they know what to eat it’s more about consistently doing it.

Most importantly I want to encourage you to start small and start rewiring the actions you need to take on a daily basis to live the life you want and deserve.

Acknowledge this has been hard, but the best part is you are in control.

We got this and keep pushing forward.

Arin

Sesame Crusted Turkey

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Ingredients: (3-4 servings)

 1 lb. organic turkey loin

 1.5 oz. toasted sesame seeds

 1 tsp. ground cumin

1 tsp. lemon pepper

1 egg white, lightly beaten

1 pinch salt  

1TB extra virgin olive oil Directions: Preheat oven to 400°F. Mix the sesame seeds, cumin, and lemon pepper together in a large bowl. Also- preheat a sauté pan to medium-high.

Season the turkey with 1/4 tsp. salt. Dip the turkey the egg allowing the excess egg to drip off. Finish by coating it completely with sesame seeds.

Add 1 Tbsp. olive oil to the sauté pan and sear-crusted turkey for 1-2 minutes each side until crispy and golden. Place in a glass baking dish. Roast in the oven for 15 minutes or until internal temp 150°F. Let rest 5 minutes once cooked.

Do you Struggle with: Nutrition, Working Out, or Mindset

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I asked a question and wanted to share some insight from it.

I asked:

What do you struggle with more: Mindset, Nutrition or Working Out?

I got a variety of responses.

Most struggled with nutrition in some capacity.

Others said mindset and very few said working out.

Some said, “yes” meaning they struggled with all three. 😉

What I found to be interesting is everything comes back to mindset in my professional opinion.

If you are not eating what you feel you should be eating is it nutrition or mindset.

We need to understand what is motivating us to eat a certain way.

Do you have a goal of weight loss, for example, then we will need to look at your daily activity vs your daily caloric intake?

If you find yourself stress eating, mindless snacking, not eating what you should on the weekend – I believe it comes back to your motivation/mindset.

Why does it matter to eat better?

If you want to lose weight or drop body fat…do you know what to eat, but find yourself not doing it?

Its ok, listen we have all been there.

We need to find the motivation or the reason why you would make change.

Change is hard.

This time in our life has been hard.

Stress is hard.

But if we can dig a couple layers back and realize why you would even want to eat better, then we can see if the pain of staying the same out weighs the action or lack of action.

Most know what they need to eat, they know they need to move, its more about doing it consistently to see a desired result.

It also could be clarity.

I have found myself blocked several times in my life.

When I get my actions aligned to what I want, I realize that anything I want is available to me.

What actions do you need to take today?

If you find yourself not staying consistent, let’s dig into that.

Anything you want to do you can do, ask why is this important to you, what can you do to align your actions with your goal.

Let me know if you would benefit from talking through any of this.

We are here for you,

Arin

Easy Grass-Fed Beef Burgers (Serves 3)

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Ingredients:

1 pound of grass-fed (and finished) ground beef

Himalayan Pink Salt & Fresh Ground Pepper

Any other seasoning you like!

Directions: Take the meat out of the fridge and allow it to come to room temperature for 20-30 minutes. Divide the meat into 3 parts and by hand, create four separate patties. Heat a sauté pan to medium heat.

Season both sides of the patties with salt and pepper (and any other seasoning you like). Place all 3 patties in the pan for 3-5 minutes per side. Remove from the pan and allow to rest for a few minutes. Enjoy!

You are stronger than you think.

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I wanted to send you this message today because it’s true.

You are stronger than you ever thought possible.

Why do I know this?

I watch it every day.

I watch men and women in our gym lift and do things they never thought they could do.

I watch them look at the weight in disbelief before they even attempt it.

I watch their brain twist and stir can I do this?

Then they do.

It has to be one of the best parts of coaching a client.

What we do in the gym though is exactly what I see happen in life.

You are stronger than you ever thought you were.

You do things you never thought were possible.

But I see people get stuck, stop believing stop dreaming.

Why?

Life…it gets hard…instant gratification…fill in the blank.

We all have stuff.

What happened between looking at the weight and actually attempting it is the self-talk, the support, the structure.

Most likely that person didn’t just lift that weight because they were naturally gifted, they had been lifting for months, maybe even years to achieve that.

We miss all the work it took to get there.

Just like all the good things that happen to us in life.

It’s never luck.

And we don’t share all the struggle, the hardship the growth it took to get where we are today.

So, I’ll say it again you are stronger than you think you are mentally and physically!

I know this because I see it every day.

Strength is a process and it’s ok to ask for help. If you haven’t been feeling mentally or physically strong this is where we can come in and help.

We have never been just a workout and we never will be.

If you want to achieve certain things in life, start with your health, you will never regret it and all things come together when you take care of you!

Let me know if you need help!

Arin