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Transformation Fitness & Wellness

Arin Lindauer

“Today I will do what others won’t, so tomorrow I can do what others can’t.” – Jerry Rice

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Today I wanted to talk about you.

I know right…the person who is always put last.

You are juggling a lot right, now, I get it–I am too.

Raising two humans has hands down been one of my hardest feats to date! Oh, and we just entered the world of potty training…WHAT! I think it is safe to say our 15-month-old is more interested than our 3-year-old!

One thing I know to be true is the weeks I make a plan are the weeks that seems to go smoother.

I don’t have any hidden secrets to tell you other than making a plan and communicating that plan is key. We all have a million moving parts and if you wait for the right time, you will never find it…I promise.

We rely heavily on google calendars for EVERYTHING…I mean everything.

Instead of surviving another week, thrive.

Take a moment and plan your week, who needs to go where and when, then when/where will meals happen. Don’t just end up in a drive through. Pack a cooler – put some PB&J’s in there, along with some fresh fruit, cup of yogurt, etc.

Everyone will benefit from better food choices vs going through the drive through.

Plan when you will work out.

No time…consider a program like ours, and reach out. We have super flexible scheduling, small classes with lots of personal attention and you will have your very own accountability coach checking in on you.

If you keep putting yourself last or waiting for the right time—STOP. Draw a line in the sand.

You are important and if Momma or Daddy ain’t good…no body is good.

You are worth it, and people are looking up to you.

Even if you don’t have kids you are inspiring others and others look up to you. Take care of yourself and be that inspiration in all areas of life!

Tackle your day and let us know if we can help! You are important!

Living Your Best Life

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The phrase in the subject line has been said many times and it is worth repeating.

Are you living your best life?

Some of us can answer this super quick and easy, yes, I am living my best life. For others you want more out of life. You know things are stressful and it can get better, but you are on the hamster wheel.

We all go through different seasons of life, different lessons, different journeys its all part of the process.

What’s tough is when you know things could be better.

But how do you get there?

For several families, life got a little bit easier with the kids going back to school and a routine will be instantly put in place.

I encourage you, kids or no kids, having a plan in place will save you in all areas of life.

This is why programs like ours are so powerful.

Most of us need structure.

Then it’s a matter of reverse engineering what needs to get done.

I encourage you to take 15-30 minutes to look at your next week. When will you get groceries? Take it a step further…when will you have time to cook? Do you need to break it up into a couple nights?

Then plan time to be active.

In our program it is setting your schedule based on our over 50 workouts per week and what fits in your schedule based on travel, work, kids, etc. then you simply plug yourself in. The best part is you simply show up and we will get you through the workout!

If you don’t feel like you are living your best life and you want some help, we are here for you. It can be as easy as replying to this post and I will jump on the phone and talk through your goals and health history.

We can help you live you best life. Take that next step towards better health!

Make time for you, you are important and so is your health!

Chicken and Plantain Waffles with Bacon & Arugula Side Salad

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Prep: 15m Cook: 20m Total: 35m

Ingredients

  • 1⁄2 lb boneless, skinless chicken breasts 31⁄2 Tbsp avocado oil, divided
  • 4 slices nitrite-free bacon, chopped
  • 1 large green plantain, peeled and sliced 1 large egg
  • 1⁄2 Tbsp raw honey
  • 1⁄2 tsp baking powder
  • 1⁄4 tsp salt
  • 1 Tbsp chopped fresh cilantro (optional)
  • Pure maple syrup

For Salad:

  • 11⁄2 Tbsp extra virgin olive oil
  • 1 Tbsp white wine vinegar
  • 1 tsp raw honey
  • 1⁄2 tsp Dijon mustard
  • 1⁄4 tsp salt
  • 1⁄4 tsp pepper
  • 1 (5-oz) pkg arugula

Instructions

  1. Preheat grill or grill pan to medium-high heat.
  2. Pound chicken to 1⁄2-inch thickness in a zip-top plastic bag using the heel of your hand or a meat mallet. Rub chicken with 1⁄2 Tbsp oil; sprinkle lightly with salt and pepper.
  3. Grill, covered, 6 minutes per side or until done; thinly slice.
  4. Meanwhile, cook bacon in a skillet over medium heat until crisp; drain.
  5. Process plantain, egg, 3 Tbsp oil, honey, baking powder, and salt in a blender or food processor until smooth, scraping sides as needed.
  6. Heat waffle iron according to manufacturer’s instructions; coat with coconut oil cooking spray. Pour about 3⁄4 cup batter for each waffle onto waffle iron, and cook according to manufacturer’s directions. Top each waffle with chicken and bacon; sprinkle with cilantro, if desired. Drizzle with desired amount of syrup. 

For Salad:

  1. Whisk together oil, vinegar, honey, mustard, salt, and pepper in a bowl; add arugula just before serving. Toss.

85% of Success…

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Hope your day is off to a great start!

Up to 85% of success in life is due to attitude, while only 15% is due to ability.

Research conducted at Harvard and other universities confirms the importance of attitude to people’s success. Attitude was found to be far more important than intelligence, education, special talent, or luck.

Only rarely have I known a teachable person whose approach toward life was negative. Most people with a teachable spirit and positive attitude don’t allow negative ideas to hijack their thinking.

Why?

A closed mind does not open doors of opportunity. A scarcity mindset seldom creates abundance. A negative attitude rarely creates positive change.

This is something I highly encourage you to fight for: Positive attitude and teachable spirit.

The sooner, the better because as we age we tend to be more negative. Be teachable now!

The more prepared we are for life the better the outcome. Plan your meal, plan your workouts and what success fall in your lap!

It took me some time to realize how my attitude effected the outcome of everything in my life and I am still a work in progress. If I go into something with an negative mindset, it usually goes negative or I stay closed off. But when I go in positive I see wins!

Be teachable and having a positive mindset, it will take you far not only in the gym but also in your life!

Structure is the Secret…

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The fitness industry is filled with “experts”. Everyone has the latest greatest way to get you in shape. I remember when “muscle confusion” was the new buzz word.

Why would your muscles need confusion?

If anything, they need structure, a plan.

For most people they walk into the gym look to see what equipment is available and that’s where they start. They go from one machine to the next, not really sure what they will do next.

Having a plan before you go the gym will set you up for success.

That plan then needs to be executed consistently.

We structure our workouts in 4-6-week periods.

Several things go into this structure.

When we first introduce a work out we are all learning. Testing how much weight we can use for the rep scheme. Then when we come back next week it is important to use the same weight and then increase the weight or do more reps.

If we do a completely different workout, how do we know if we are making progress?

When you do the workout for a 2nd, 3rd, 4th time you should see yourself getting stronger and more efficient in the movement.

Then we change the workout.

Our bodies respond well with consistency and over time you will see the changes to your body!

Start first with structure, write down the plan of what you want to do before you go to the gym.

If you need help with this let us know.

At our facility it is a matter of showing up, our Fitness Professionals will take you through the work out and make sure you are appropriately pushing.

Going to the gym can be overwhelming especially with the sea of machines. Where do you start?

We can help you with how to structure your workouts so you see the results you want to see.

Have a plan, then execute that plan consistently…get great results!

Chicken Marbella & a side of Kale Salad with Lemon Vinaigrette

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Prep: 20 min Cook: 40 min Total: 1 hr

Ingredients 

  • 1 lb bone-in chicken thighs 
  • ½ tsp salt 
  • ½ tsp pepper 
  • 1 Tbsp avocado oil 
  • 1 cup organic chicken broth 
  • ¼ cup dry white wine (or use chicken broth) 
  • 2 Tbsp raw honey 
  • 1 clove garlic, minced 
  • 1 Tbsp arrowroot 
  • ½ cup pitted prunes 
  • ¼ cup green olives 
  • 2 Tbsp capers 
  • 1 tsp fresh thyme leaves 
  • 2 Tbsp extra virgin olive oil 
  • 1 Tbsp fresh lemon juice 
  • ½ tsp lemon zest 
  • ¼ tsp garlic salt 
  • ¼ tsp pepper 
  • 1 (5-oz) pkg baby kale-spinach mix

Instructions 

Preheat oven to 400°F. Sprinkle chicken with salt and pepper. Cook in hot oil in a cast-iron or ovenproof skillet over medium-high heat 2 to 3 minutes per side or until browned. Meanwhile, whisk together broth, wine, honey, garlic, and arrowroot in a small bowl. Add broth mixture, prunes, olives, and capers to skillet; bring to a boil. Stir in thyme. Cover with lid or foil, and cook 30 to 35 minutes or until chicken is done.    

Combine oil, lemon juice, zest, garlic salt, and pepper in a bowl. Add kale mix, and toss.