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Transformation Fitness & Wellness

Arin Lindauer

“No matter how small you start, start something that matters.” – Brendon Burchard

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Today I want to put some positivity into your morning.

I have read almost everything written by Brendon Burchard, and highly recommend his book: High Performance Habits.

I also wanted to share this quote:

No matter how small you start, start something that matters.

I believe we shy away from goals because we feel they are too big or I can’t possibly achieve that or we get caught up in the how? These feelings and thoughts come creeping in and prevent us from even starting.

Or we feel like I have been trying forever and still can’t obtain X.

I am here to tell you to start small.

It may be as simple and perfecting a lift in the gym. Have you ever broken down a lift, in my opinion it is one of the longest processes to perfection.

Or dialing in nutrition. With all the options, thoughts and “experts” out there where the heck should we start.

I know this isn’t sexy but typically just adding in water can significantly increase how your body is functioning, aiding in better digestion, less bloating and weight loss can occur – but that’s too simple right?

The point I am wanting to get at is starting small.

It almost never needs to be some huge plan, extensive program or perfect macros.

Sometimes it is showing up 2-3 times/week at the gym.

Its blocking your calendar, not letting anything get in the way of your scheduled time for you.

Or planning what you will eat for a couple days. Not the whole week, a few days.

Start small, build, it won’t be perfect. Allow for buffers and keep showing up day after day. The compound effect is real. We see it day after day.

One thing I encourage you to do is define what success looks like for you personally. Then reverse engineer what it will take to achieve that level of success. Next step is asking yourself, what am I willing to do?

Start small and build. What matters to you?

Habits form after doing something 21-60 times.

We know you can do anything, how can we help?

Arin

Nothing Better than this…

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Nothing better than hearing the buzz of our gym as I sit in my office.

I hear the huffing and puffing of hard work.

The you can do it from the coach and members to each other.

The not so subtle, “AHHHH”, weight slam down!

Music going strong.

It’s all music to my ears. It’s the sound of we are in this together. I am going to push harder than I would by myself. Its motivation, determination, grit and teamwork.

That’s what you feel when you workout at TFW and in a Team or group environment.

You simply need to get your body to the gym; we take care of the rest.

The time is no better than now to take care of you. Going to the gym can be overwhelming, what to do, how to do it or I saw this thing on Insta, but should I do it too?

The options are endless on what you can do.

What should you do is different…

We make sure the workouts are appropriate for all levels with progression and regression to all movements. Even if you are a beginner you won’t feel out of place.

As we approach this new decade. Do something different.

Something for you. I promise when you start taking care of you, everything else seems to get better. It is taking that first step that is always the hardest.

Come be apart of the buzz at TFW.

We are different. You come in because you have an appointment, you have reserved your slot in the workout. We will coach you through the movements and make sure you are safe.

Happy Holidays,

Arin

Filling Veggie Tacos

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Corn Tortillas

Sharp Cheddar Cheese

16 oz Black Beans, drained and dried

1-2 Sweet Potato, peeled and cubed

1 Onion, sliced

2 Red/Green Peppers, sliced

12 oz Mushrooms, sliced

Guacamole

Simple Crunchy Slaw (see recipe below)

 

Toss black beans with olive oil, salt, cumin and garlic powder and baked at 400 for 15 minutes.

 

Toss sweet potato with olive oil and salt, roast at 400 for 20-30 minutes.

Drizzle sauté pan with olive oil and cook onion and peppers with spices like garlic powder, cumin, oregano, salt and chili powder until tender. Remove from pan and saute mushrooms with salt and pepper.

 

Add any more of your favorite veggies.

Simple Crunchy Slaw:

2 C Green and Red Cabbage, shredded

1-2 Carrots, shredded

1 Celery Stalk, sliced

Toss with 2 T apple cider vinegar, 1 T olive oil, ¼ t salt and 2 t honey.

Start with corn tortillas then layer on with guacamole, cheese, beans, potatoes, veggies and top with slaw (if you can fit it all).

Focus On What You Can Do

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I heard this the other day and it is worth repeating.

Focus on what you Can Do vs. what you Can’t Do.

I feel when we think about nutrition, we tend to say we can’t have this or that. Then you start feeling deprived and emotional demons come straight out.

Instead try to focus on what you Can Do.

There are so many foods out there you Can have; we just need to open our eyes or reverse or language.

Now this doesn’t have to be a bland chicken breast and steamed broccoli.

Spice things up, try new fruits and veggies, shop the perimeter of the grocery store, when you look at the grocery store in this light so many things all the sudden become available.

I want you to be empowered by this.

What can I eat?

Its more than you think and some downright tasty stuff.

You can apply this to workouts as well. For a lot of us, myself included, we need modifications to movements.

Its all good, do what’s best for you, given that day.

Alright, lets get after this day!

Have a good one,

Arin

Energy Bars

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3 ½ C Oats

½ C Sunflower Seeds

½ C Pumpkin Seeds

½ C Wheat Germ

½ C Oat Bran

3 T Flax Seed

1 C Shredded Coconut

1 T Cinnamon

1 t Salt

1 ½ C Natural Peanut Butter

1 C Honey

4 T Butter, melted

16 oz Dark Chocolate Chips*

Preheat oven to 350 degrees. Line a 9×13 inch pan with foil.

 

Combine the first 9 ingredients in a large bowl (oats to salt).

 

In a separate bowl, stir together the Peanut Butter, Honey and melted Butter. Pour this mixture into the dry ingredients and mix until combined. Press mixture into the 9×13 inch pan and bake for 15 minutes.

 

*For Chocolate Chips:

  1. Sprinkle over the baked mixture and place back into the oven until melted (a few minutes). Spread melted chocolate evenly over the bars and cool.

OR

  1. Mix them into the batter before baking.

 

Refrigerate for 2 hours or until firm. Cut into bars, wrap individually and store in the refrigerator.

Mashed Cauliflower

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Mashed cauliflower, a popular replacement for potatoes, on a blue dish garnished with fresh parsley snips.

1 Head of Cauliflower

2 Garlic Cloves

Salt and Pepper to taste

Fill a large pot with about 1 ½ inches of water on the bottom. Cut the cauliflower into florets and place into pot along with two peeled garlic cloves. Place on stove and bring water to a simmer. Cook cauliflower until soft and fork pierces it easily. Place cooked cauliflower and garlic cloves into food processor and process until smooth. May need to add extra water or nut milk to smooth it out. Add salt and pepper to taste.

Works perfectly to replace mashed potatoes with any dish.