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Transformation Fitness & Wellness

Arin Lindauer

Hardwiring

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Earlier this week I wrote about the hardwiring of our brains and how it shapes us.

Today I want to talk more about how we rewrite this hardwiring we have.

This is not easy work to do but I feel is very relevant with the increase in anxiety from this year at hand. When I talk to most people, they are making it through this tough time, but they have increased stress, not sleeping as well, constant worry and I want to offer some help.

Also, I don’t think everyone realizes what they carry around all day long.

We do a simple technique in our gym where we belly breathes, but I tell you most struggle to truly breathe.

This comes from anxiety, stress, worry, self-doubt, I could go on.

This is also a conditioned response and the pandemic only accelerated it.

So, what can we do to start the process to rewire our brains?

First, we need to identify the talk tracks we play in our heads.

If you are constantly worried about something for example lets use the broad statement:

I don’t know if I can get through this pandemic. (this is level 1, I can’t negative acceptance and the most harmful)

This is a very negative fear-driven response.

We have to reframe this statement in order to rewrite it in our brain and BELIVE the statement to be true.

We have to move this statement into level 2 which is Recognition and need to change. I need to get through this pandemic.

This level gets us to the I should or ought to…

Level 3 is the Level of the decision to change.

I am no longer worried about getting through this pandemic. (this statement already feels better)

This level of programming makes you want to go for it.

Then the last level, level 4 is the universal affirmation, I am getting through this pandemic. I will get through this pandemic well.

Look inward each day and notice the talk tracks you play to yourself.

If you constantly say,

I never, I won’t, I can’t… let’s rewrite that. We don’t have to go all the way to level 4 and say I am but drop it to a level you feel comfortable with.

I have personally used this rewriting for years.

Specifically, when things get challenging and I want to cower to old behaviors or thoughts this is where reprogramming is extremely beneficial.

When I had our daughter Lyvia, I listened to affirmations daily about her birth and I finally believed in my desired outcome, even though I had tons of baggage from the past I was able to rewrite my thinking.

I have used this with public speaking. I used to say, I could never do that, I could never go on stages and speak in front of several people and now speaking on a stage of thousands is fun, exciting and I genuinely look forward to it.

Test it out. Like anything it has to be done daily…kind of like bathing. 🙂

Take care,

Arin

Pork Tenderloin with Quinoa Pilaf

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Ingredients:

2 tbsp. olive oil, divided

1 clove garlic, thinly sliced

1 1/2 c. quinoa

4 c. baby spinach (about 5 oz)

2 small pork tenderloins (about ¾ lb each), cut into 4 equal pieces

Kosher salt and pepper

2 tbsp. white wine vinegar

2 tbsp. orange marmalade

2 tsp. Dijon mustard

1/2 c. pomegranate seeds

Directions:

Heat 1 tablespoon oil in medium saucepan on medium. Add garlic and cook, stirring occasionally, until toasted, about 2 minutes. Add quinoa and cook per package directions. Fluff with a fork and fold in spinach.

While quinoa cooks heat a skillet on medium. Add remaining tablespoon oil, season pork with ½ teaspoon each salt and pepper, and cook until browned on all sides and an instant-read thermometer registers 145°F, 12 to 14 minutes.

Meanwhile, in a small bowl, whisk together vinegar, marmalade, and mustard. Transfer pork to a cutting board and let rest 5 minutes. Discard any oil left in the pan. Add mustard mixture to skillet and simmer until thickened, 2 to 3 minutes. Brush on pork.

Slice pork, serve over quinoa and sprinkle with pomegranate seeds.

Nutritional Info: About 545 calories, 16 g fat (3 g saturated), 45 g protein, 410 mg sodium, 54 g carb, 6 g fiber

Success and your Programming

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Welcome to December…we are here.

Hard to think we are rounding out another year, I feel like I blinked and it is December. I know 2020 has come with all of its challenges and certainly not here to negate the impact this year has been on many people.

But I have seen a huge shift in people and a common theme.

I wanted to share this with you today because this is some super powerful stuff.

Why have some people through one of the roughest years been successful?

Success is always the result of something else, something that leads up to it. I have been reading a fascinating book called What to Say When You Talk to Your Self by Shad Helmstetter.

In short, here’s how success works:

1.) Programming and Beliefs

2.) Beliefs create attitudes

3.) Attitudes create feelings

4.) Feelings determine actions

5.) Actions create results

The right series of the right actions will always end up making things work better than the wrong series of the wrong actions. The reason we don’t take even our own advice is because of something else that affects, directs, influences, or controls all of our actions.

This is called our feelings.

How we feel about something will always determine or affect what we do and how well we do it. If your feelings are positive and productive, your actions will follow. Your feelings are created, controlled, determined, or influenced by your Attitudes.

Whatever attitude we have about anything will affect how we feel about it, which in turn determines how we’ll act about it, and that in turn determines whether or not we will do well.

Attitudes play a huge role in helping us become successful which is determined by our beliefs.

What we believe about anything will determine our attitudes about it, create our feelings, direct our actions, and in each instance, help us to do well or poorly, succeed, or fail. Belief does not require something to be true. It only requires us to believe that it’s true.

Our beliefs are created and directed entirely by our programming.

Our conditioning, from the day we were born, has created, reinforced, and nearly permanently cemented most of what we believe about ourselves and what we believe about most of what goes on around us.

This is how our brain works.

If you want different results in your life, you can control the outcome at any time…it starts with your programming.

Later in the week, I will share some ways to help rewrite your programming with Self Talk.

Hope this got you thinking.

Have a wonderful day!

Arin

Gratitude and Thanks

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When the ball dropped and we rang in 2020, not one of us could have predicted what was ahead.

A year of fear, confusion, frustration, loss, division…

It’s hard to find all the words to describe 2020.

While it would be very easy to focus on all of the negatives, as so many memes and social media posts will have you do, here’s my wish for you.

I hope that this year has taught you more about yourself than ever before.

That you learned about your strength & resilience and that you hold onto those things for the rest of your life.

I hope you’ve learned how resourceful you are and that you now have a new level of trust in yourself that you can figure ANYTHING out.

That you’re going to be ok. That you can handle anything.

I hope you’ve gained a new perspective on life – one for the better and that will serve you forever.

Always remember that as humans, we have the unique ability to DECIDE the meaning of things and the significance they have in our lives.

So, as you reflect on 2020, what meaning do you choose?

And with that, I want to send you my deepest gratitude and thanks for being part of my world and my mission.

I hope you have an incredible Thanksgiving that allows you to remember all that’s good and all that’s possible.

In gratitude and thanks,

Arin

Lemon-Rosemary Melting Potatoes

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Ingredients

Ingredient Checklist

2 pounds Yukon Gold potatoes, peeled and sliced 1 inch thick

2 tablespoons butter, melted

2 tablespoons extra-virgin olive oil  

1 tablespoon chopped fresh rosemary, plus more for garnish

¾ teaspoon salt

½ teaspoon ground pepper

¾ cup low-sodium vegetable broth or chicken broth

¼ cup lemon juice

2 tablespoons sliced garlic

Instructions Checklist

Step 1

Position rack in the upper third of the oven; preheat to 500 degrees F.

Step 2

Toss potatoes, butter, oil, rosemary, salt, and pepper in a large bowl. Arrange the potatoes in a single layer in a 9-by-13-inch metal baking pan. (Don’t use a glass dish, which could shatter.) Roast, turning once until browned, about 30 minutes.

Step 3

Carefully add broth, lemon juice, and garlic to the pan. Continue roasting until most of the liquid is absorbed and the potatoes are very tender, 10 to 12 minutes more. Garnish with additional rosemary, if desired.

Nutrition Facts

Serving Size: 3/4 Cup

Per Serving:

199 calories; protein 3.4g 7% DV; carbohydrates 28.7g 9% DV; dietary fiber 3.5g 14% DV; sugars 1.8g; fat 8.5g 13% DV; saturated fat 3.1g 15% DV; cholesterol 10.2mg 3% DV; vitamin a iu 133.5IU 3% DV; vitamin c 34.7mg 58% DV; folate 25.4mcg 6% DV; calcium 29.7mg 3% DV; iron 1.4mg 8% DV; magnesium 36.8mg 13% DV; potassium 670.5mg 19% DV; sodium 318.6mg 13% DV; thiamin 0.1mg 13% DV.

 

Kids Program

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Hey there, have kids at home driving you crazy or know someone with kids at home driving them crazy?

With schools going back to elearning through this holiday season we saw a need.

Kids cannot sit and watch screens all day.

They need to move.

But that isn’t going to happen with elearning and the weather turning colder.

Insert TFW’s Kids Program.

Let’s face it we are all kids at heart and this isn’t the good ole days where you just bundled up and ran all over town…just be home for dinner.

But our kids need to be active, have fun and socialize.

So, we decided to put together a program over the next month for kids.

We will get them active: push some sleds, slam some balls and lift some weight.

You may not have known this but we have worked with division 1 athletes who turned pro, ran strength and conditioning facilities and had several offers for collegiate sports.

We chose to work with the general population, but have always said we would get back to athletes when the time was right.

What do you think?

Do you need something structured for your kid(s) to keep them moving?

We will offer 3 times per week (we recommend 2-3 sessions per week).

The cost is $149 for the first child, $99 for the second and any additional after.

Oh, and if your spouse is not a part of our gym, we’ll include them free of charge for the month of December.  Let’s get the whole dang family involved.

Your kids need to see you take care of you too.

Let us know if you or someone you know is interested by emailing support@tfwellness.com

Take care,

Arin and Tony Lindauer