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Transformation Fitness & Wellness

Arin Lindauer

A simplified approach to getting ME back

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Hope you are having a great day. I just finished a workout and it feels so good to get back in the gym (in a safe manner) and lift some weights. Today was deadlift day, which means it’s always a good day!

The feeling I had when I was driving to the gym was certainly tired. It was a bit early, but it’s about the only time I can successfully get a workout these days.

Listen, to say we have been stressed out is an understatement. I know you feel what we are feeling. Anxiety has been through the roof and I swear each day presents a new challenge. (Like the steering going out in our car…good times.)

The feeling when I drove home was accomplished, a smile, now the day can begin. I will honestly feel this way the rest of the day. And I’ll most likely be in bed by 9pm because, did i mention, it was deadlift day…

Joe DeSena the owner of Spartan Races said he always gets up and does 300 burpees each morning…because what could come at him in a day that is worse than 300 burpees?

I can’t think of anything.

I have talked about taking the first step. It is ALWAYS the hardest when doing anything new.

But it’s the most critical part.

I encourage you now more than ever to value your health. Take any underlying health concerns to heart and take the first step in a health and wellness program.

We make it easy, approachable, and all levels are welcome.

We put together a great 28-Day Reset, Focus and THRIVE Post Lock down Program to help you step by step get into a new routine.

You will have in person or virtual workouts! (or both)

Meal Plan, Grocery List and Recipe Guide! (Real Food, easy recipes)

Accountability (THIS IS WHAT WE NEED THE MOST!)

Daily Motivational Emails – Keep you pumped up

Private FB Group (Community and support)

Optional – Before/After Assessments (Numbers are great, but not everything – sometimes we just want to feel better and we get that.)

Join us, it’s $199.

We have a clean, safe, and friendly environment. We ALWAYS kept our classes small (no more than 10).

Shoot me a message back, let’s do this.

It’s never been a better time to take care of you.

Arin

Truth about Underlying Health Conditions

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My heart is so heavy right now as I am sure yours is too.

It feels silly to even write about what I had planned to write today. Being positive is who I am but how can I with all that is going on in our world.

We have a mission to uphold and a reason why we exist and do what we do.

It’s easy to throw our health to the wayside right now.

But again I will write it has never been more important to take care of you.

Underlying diseases are putting us at higher risk and we can manage them if not prevent most.

Listen we get it, taking care of you right now is hard. We have so many competing priorities I am praying change is happening.

We are hopeful that voices are being heard.

Walking side by side is the norm.

The truth is I know that people are dying of underlying diseases and with better nutrition, exercise and sleep we can reduce if not eliminate most diseases.

It comes back to taking time for you, getting clear on what you want, how do you want to feel everyday?

Taking the first step is always the hardest…it’s never been a better time to be strong and confident to handle any demand that comes your way.

We kick off our 28-Day Program next Monday, June 8th. (Virtually or In Person)

Let me know if this can be the first step for you. We will walk side by side and be there every step of the way.

-Arin

Mental health through lock-down has crushed us…Take these steps to get back

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Hope you are having a great week!

Wasn’t this past weekend gorgeous! I’ll take a few more please! So nice to feel the sun and be outside. Certainly a different Memorial weekend without the race, but the weather sure helped.

I am not sure about you, but I felt my mood instantly lift.

This lockdown has been hard on all of us and thankfully things are moving forward, obviously I want our country to open in a safe manner.

But the amount of anxiety, stress and depression that has set in during this time is at an all time high. Protecting your mental health is ESSENTIAL.

The amount of time that has gone by is enough to put us in new routines and it will be challenging to break.

The CDC has even put out guidelines on how to cope during this challenging time:

They recommend taking breaks from watching, reading or listening to news stories, including social media. Hearing about the pandemic repeatedly can be upsetting.

Take care of your body:

Take deep breaths, stretch, or meditate

Try to eat health, well-balanced meals

Exercise regularly, get plenty of sleep

Avoid alcohol and drugs

Make time to unwind

Connect with others

These are all great recommendations and I encourage you to start with 1 or 2 off this list and build. See how you feel and continue to create your new normal.

I almost feel like we personally went into survival mode. Even for myself I have to continually incorporate positive self talk. It is very easy to go down this doom and gloom spiral.

This is why we felt so compelled to put together a program to help everyone get back into some routine. We understand we need to change behavior and it is not easy. It helps to have a coach guiding, holding you accountable and having a plan.

If you need help getting back into a routine with your health and wellness, we got you.

For current members, this 28-Day Reset, Focus and THRIVE post Lockdown Program is included and for anyone new we have put together a special offer of $199.

Our 28-Day Reset, Focus and THRIVE post Lockdown Program starts June 8th.

This includes a meal plan, recipe guide, grocery list, daily motivational emails, Private FB group, accountability, before/after assessment (optional), in person or Live Virtual workouts. The best part is you do not have to be local. We added in LIVE virtual workouts and they are here to stay.

Shoot me a message back if you are interested and we can talk more about you and your goals.

Things are lifting and we have to be smart.

TFW will be following all safety guidelines to allow socially distancing and proper cleaning measures. We have never packed our gym and we never will. Safety has always been an important aspect of our program.

The benefits you will feel mentally from working out, eating well and sleeping is addicting. We understand taking the first step is always the hardest, with coaching, accountability and guidance you can do it!

Shoot me a message back,

Arin

Anxiety has never been higher

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Anxiety has never been higher and it is impacting our ability to be who we want to be.

Let’s face it, this has been hard.

We have been in lockdown, our schedules have all turned upside down, we have had to focus on e-learning while juggling our own work.

Lots of uncertainty.

Way too much media coverage.

It would be nice if we could simply push a reset button and we would magically feel better.

I know people who have never experienced anxiety, struggling.

Just pass someone walking on the street, you do a little dance, do I move, or are you moving…so we can respect each other’s space. It’s quite the dance, but I will admit it has gotten my heart rate going.

For a lot of us we have mixed emotions about coming out of lockdown.

Fair.

Feelings of sadness, anger, frustration and fear of the unknown and what’s next.

Listen I get this all too well, myself.

I want to offer some help.

The CDC published some good information around anxiety and COVID-19. We want to help you Reset, Focus and Thrive post lockdown.

The recommendation the CDC provided was starting with Breathing, try to Eat Well, Exercise and avoid Alcohol and Drugs.

Seems pretty simple right?

We have been out of our routines and we will have to take some intentional steps to move forward.

We are planning a 28-Day Reset, Focus and THRIVE post Lockdown Program starting June 8th.

It is time to move forward and it is ok to ask for help or seek guidance.

Our program will include Virtual and/or In person workouts, Meal Plan, Grocery List, Recipes, Before/After Assessment (optional), Daily Motivational Emails, Private FB Group, Accountability and MORE. (Optional Detox Kit)

We know what it takes to help people get moving forward and feeling good again.

We will keep it simple and safe.

Grab a friend or family member and let me know if you want to Reset, Focus and THRIVE! Shoot me an email if you want me to reserve a spot. Cost is $199 for Non Member and is included for any existing members of TFW. (Supplements not included)

It’s go time!

Arin

Hope

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I read this the other day and book marked it to share with you.

Hope is the only thing stronger than fear.

Loved this and had to tie it into my message for you today. We ALL have been experiencing some version of fear.

Fear of losing a loved one.

Fear of losing our job.

Fear of the unknown.

Hope is what can get us through when nothing else seems to matter.

I encourage you to wake up each day and be hopeful about our future. A lot has changed to say the least. What gives me strength each day is hope.

I have hope that we will continue to help people when it comes to their health and fitness.

Sure, the landscape has changed, but we don’t sit and wait to see what happens. We know we need to move our bodies, eat reasonably well and take care of our mental health.

It has never been more important for driven, high performers to take care of their health.

Have hope and today is a new day.

We are not promised tomorrow.

We can expect or desire certain things in our life, that’s hope.

What do you expect?

What do you desire?

Let’s make it happen.

Too much is at stake now, your health has never been more important.

Have hope, our future depends on it.

Arin

Do You Need a Nutrition Overhaul?

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I wanted to bring a bit of a lighter message today, not to discount by any means what’s still going on in our world.

It’s no secret we all have had some time on our hands here lately and according to my Facebook feed there are some great cooks out there in Quarantine!

Trust me when I tell you I get it. Nutrition has been a struggle bus, I get back on track, slide right off…back on track…eww look at that…

I have reached for foods I would normally never been tempted by. It has been more of a feel good, or indulgence or whatever type of feeling.

Then we see the other side, pants get tighter or we just avoid those pants all together.

We say, “I’ll get back on track tomorrow.”

Then tomorrow never comes.

Listen, I hope you are smirking, most of us are in the same boat.

Let me ask you this, is it time to overhaul your nutrition?

I am giving you a couple weeks to get your you know what together and then let’s get back on track.

For most of us this is going to be a behavioral change.

We know what to eat.

We just need to do it.

And it doesn’t hurt to have some ACCOUNTABILITY and a PLAN.

We are putting together a program to help you get back in the swing of things, focus in on good nutrition, get back on track with workouts or up the intensity, increase energy and overall motivation.

This time in all of our lives has been hard.

We need to accept it, honor it and move in the direction we desire.

Who’s up the for a structured Program to get back on track or establish the NEW track post this quarantine? (If you are already a member, we got you, if you want to participate!)

Let me know if you are interested by shooting a message back.

Take care and continue to be safe,

Arin