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Transformation Fitness & Wellness

Arin Lindauer

Focusing on the POSITIVE

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It is no secret we have all been through an extremely trying time.

It has also been long enough that we have rewired or reconditioned some daily patterns.

Now not all has been bad by all means.

But I observe lots communication and it is amazing how quickly we can go negative, or all is bad or can you believe this.

Who can blame us?

Its not everyday you experience a 100-year pandemic.

I want to challenge you to focus on what is good, what is lovely, what is of good report.

Watch how you speak with people; do you instantly go negative.

I catch myself often.

This is why keeping a gratitude journal can be so helpful.

Even in the midst of a pandemic, we can find things we are grateful for.

When you speak positively you keep good energy around you.

We stay more productive.

Let me know how this sits with you today.

Yours in health,

Arin

Cornflake-Crusted Baked Chicken

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INGREDIENTS

1 tsp. garlic powder

2 1/2 c. buttermilk, divided

1 tsp. celery seed, divided

1/2 tsp. cayenne pepper, plus a pinch, divided

Kosher salt and freshly ground black pepper

4 small chicken drumsticks, skin removed

4 small bone-in chicken thighs, skin removed

1 c. all-purpose flour

4 c. cornflakes cereal, crushed

Sliced dill pickles, for serving

DIRECTIONS

Preheat oven to 425°F. Combine garlic powder, 1 1/2 cups buttermilk, and 1/2 teaspoon each celery seed, cayenne, and salt in a bowl. Add chicken and marinate in the refrigerator for 30 minutes. 

Fit a rack over a large rimmed baking sheet lined with heavy-duty foil. Combine flour, a pinch of cayenne, and the remaining 1/2 teaspoon celery seed in a bowl. Season with salt and pepper. Place remaining 1 cup buttermilk in a second bowl; season with salt and pepper. Place cornflakes in a third bowl.

Remove chicken from marinade, letting excess drip off; discard marinade. Coat chicken with flour mixture, dip in buttermilk, then coat with cornflakes, pressing gently to help adhere. Arrange chicken on a prepared baking sheet. Bake until cooked through, 25 to 27 minutes. Serve with pickles alongside.

Did you know…

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I have been thinking a lot about how we serve and help people and really more about how we have evolved over the years.

They are saying because of this pandemic we have fast-forwarded our digital world by 5 years. Which I can believe.

Industries have been changed overnight and the buzz word from 2020 was Pivot, which all I hear is Ross from Friends, I digress.

We are more in tune with what is important, but I will have to admit there is a fog I see.

We are trying to pull ourselves out of this constant stress but then we keep getting sucked back in.

I believe the biggest movements in the fitness/health-related industry will be with self-care/wellness.

I think back to 13 years ago when we named our business Transformation Fitness AND wellness. I feel like Tony just knew something. He was adamant about adding the Wellness piece into our name.

Some may think we have the goofiest warm up in our facility, but what we have been able to do with simply belly breathing has been amazing.

The simplest test you can do is stand up right now and bend over touch your toes, see how low you get.

Take note of how it felt.

Now stand put your hand on your belly and do 10 belly breaths, feeling your belly expand, your shoulders stay in place. Now reach down and touch those toes again.

See the difference.

There is so much more when it comes to the wellness side of our industry. Some of this stuff will feel a bit voodoo, but I don’t know about you, but I really don’t care at this point in life.

If it helps, so be it.

This is where we are constantly looking at ways we can evolve and truly help our clients.

We still have our in-person workouts Small Group (socially distanced/equipment is cleaned between each person) and 1 on 1 training.

We evolved as soon as the pandemic hit we moved to virtual group workouts and 1 on 1 workouts. We still hold these workouts and it has been serving clients who have even moved.

Two things that have come out of this pandemic are how we can serve online in a higher capacity.

Corporate Wellness

Online Coaching

We have always worked with companies providing retreats, lunch and learns, Ask Arin sessions, and onsite workouts.

Now we can offer live virtual workouts which have been awesome for national companies, but we started offering higher-level coaching.

The mental strain/stress employees are feeling right now is rough. Smart companies are identifying this and saying hey how do we solve this.

You don’t get that time at the water cooler like you used to.

It gets lonely.

Morale goes down.

Typically, what we see is companies will form a wellness committee and this is employees who enjoy fitness/health-related things, which is great, but never enough.

This goes much deeper and if you are going to up-level your team you have to give them what they actually need.

Step programs are great and all…don’t get me wrong, we need people to move more than ever, but don’t neglect the self-care and wellness side of what employees need now.

This is more of a comprehensive program over a year with clear targets and objectives for your team.

We do this through online coaching, an online curriculum through a membership site, and building the type of support that your company needs. (this isn’t just a 6-week challenge and everything is fixed, this is a long-term strategy developing your employee from more emotional overall well-being.)

It is super fun and I love seeing the shifts in the employee’s confidence, how they carry themselves, the projects they pursue and so much more.

Then lastly, it has been a huge passion of mine (and Tony) to serve in an online coaching capacity. Pre even having kids we knew we wanted to take our program next level and it has been such a joy to finally launch our online coaching program.

I have been specifically working with women who want more from life, they know something is missing and they are ready to grow but not sure the steps. This program impacts them on all levels.

We believe the pathway to wealth is through your health. (more to come on this)

If you are still reading, thank you. 😉

The biggest shifts and movements we need to focus on is you and your overall health, self-care taking time for you, being intentional with your wellness, and simply move.

We tend to overcomplicate this and that’s why we exist, to break this down and keep it real. No bright shiny objects, but real and genuine compassion and love for the people we serve.

Let me know if you need help or if your company is needing support,

Arin

Healthy Spanish chicken and beans

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INGREDIENTS

  • 1 teaspoon smoked paprika
  • 1 teaspoon harissa paste
  • 2 garlic cloves, thinly sliced
  • 1 tablespoon fresh lemon juice
  • 4 (about 250g) Lilydale Free Range Chicken Tenderloins
  • 125g green beans, chopped
  • 400g can no-added-salt cannellini beans, rinsed, drained
  • 1 small zucchini, sliced
  • 50g (1/4 cup) pitted Sicilian green olives, halved
  • 400g can cherry tomatoes
  • 1 teaspoon extra virgin olive oil
  • Fresh parsley sprigs, to serve

Step 1

Combine paprika, harissa, garlic and lemon juice in a large sealable glass or plastic container. Add chicken and turn to coat.

Step 2

Place the green beans, cannellini beans, zucchini, olive and tomatoes in another large sealable glass or plastic container.

Step 3

Freeze the containers for up to 3 months or until the night before cooking. Defrost overnight in the fridge.

Step 4

 Heat oil in a large frying pan. Add contents of chicken container. Cook for 2 minutes each side or until browned. Add contents of veg container. Simmer for 10 minutes or until veg is just tender. Divide chicken and veg mixture among serving plates. Top with parsley.

Your SUCCESS is more MINDSET and FEW tactical pieces

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After coaching thousands of people, I can determine success by one thing.

Mindset

Is it really that simple?

Yes and No.

Sure, we are going to need to develop a strategy and a plan.

But typically, that is reasonably simple to execute. We schedule workouts, plan food intake, and execute.

What gets in the way?

From what I have observed we have to address the first thing first and for the most part, this is the hardest work.

You, your mindset, your motivator, the pain.

You can call it any and all these things.

What is ultimately motivating you to do the exercise, to do the nutrition, and show up consistently in your life?

Motivation is not always obvious.

Sure, we might see some health reasons, but that’s not always a strong enough reason…now hear me out, its not like we will die tomorrow if we don’t eat better…so overall health, less risk for disease is not always a huge motivator, but part of the bigger picture.

We have to dig deeper and understand why it is important to us.

Just like any goal, for example, if you want to change careers, but keep going to the same job day after day – is the pain great enough to make a change?

It is ok to say no.

When you get really clear on what you want and why you want it, then the work begins. We have to continue to reinforce the feeling or emotion with our motivator.

My recommendation is to write what you want in the I am statement.

For Example, “I am healthy and toned.”

If you say this every day for month after month, you rewrite the subconscious and you believe it is true.

It is easy for us to fall back into old habits, change/growth is hard.

Typically, we have to do something that feels awkward, weird, and/or different.

When you start to believe in your “I am” statement it’s pretty cool to see what happens.

This all comes back to the mindset.

I have seen so much negativity in the last year and now on into 2021, we have a lot of work to do.

I encourage you to LIVE.

Stop dwelling on the negativity.

Take care of yourself…this is the only body you get and not one is going to bail you out. You have to show up every day for you.

I know I am getting passionate right now, but it has been a lot on all of us.

Take personal responsibility and LIVE your life to the fullest.

Tony and I do gratitude journals every day and through all of this, there is still so much to be thankful for. I highly recommend this simple exercise.

Daily write down 3-5 statements of gratitude.

Keep the faith and continue to press forward.

Don’t wait till things calm down.

As always if you need help or this resonates, let me know.

Take care,

Arin

Welcome to the best year of your life

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As we break into a new year, I want you to see what’s possible.

Below you’ll find a letter from you to yourself at the end of 2021. 🙂

“It’s December 31, 2021.

What an amazing year it’s been – especially after the craziness of 2020!

I’m so happy and grateful that my health is the best it’s ever been.

Getting wildly fit this year and building a body I’m so proud of is something I’ve wanted to do for years, and I can’t believe I finally made it happen!

I’ve put forth an effort to take care of myself like never before and I can’t believe how it’s paid off…

My family is happier and healthier as a result.

My spouse and I have a deeper relationship than ever.

I’m performing better at work.

I’m so energized that I get more done in a day now than I used to in a week!

And because of all the compliments, I’m more confident than I’ve ever been.

It’s truly amazing!

I just wish I hadn’t waited this long to get serious about this change I wanted to make for years.”

So, how would YOU feel, my friend, if this is the letter you wrote to yourself just 12 short months from now?

If everything in your life was dramatically better because you chose to take action and prioritize yourself?

Because you went after goals about your health and fitness you’ve had for years?

I wanted to share this today because the above can absolutely be your 2021 story.

Or, it can be the opposite.

You see, our futures are created in the choices we make every moment of every day.

You can, at any moment, change the trajectory of your future.

So, let me ask you…

What letter do you want to write to yourself on December 31, 2021?

Start by making the choices that create that future today.

And that’s how you make 2021 your best year yet!

Would love for you to share with me how this sits with you!

Arin