Additional menu

Transformation Fitness & Wellness

Arin Lindauer

📚 Back to Routine

Leave a Comment

It’s that time of the year when the kiddos are off to school and routines are shifting.

Summer is fun, time for vacations and minimal scheduling.

So now is the time to start from scratch and rewrite how your week is going to go. Without a plan this entire semester or school year will go by and it will be Christmas time! AHHHHH!

I had to put that in there.

I encourage you to take a monthly calendar and plan out your life. (Even if you do not have kids.)

Everything…I mean everything.

When you can sit back and evaluate what needs to get done, tackling the day to day becomes less stressful. We all have a ton on our plate, it’s how we navigate.

This year I encourage you to plan time for you. YES, I KNOW…

You are important and just like those piano lessons, you get time for you too, but you have to plan it.

That’s why being in a program like ours can work for so many busy professionals as well as busy moms and dads.

With all that you are juggling we help make fitness part of your life. We have over 50 workouts that happen in a week and we are super flexible on scheduling.

Yes, you may have to get up a tad bit earlier than you like, but once you get a few weeks under your belt it becomes a routine.

This is what you want, a routine, a plan, something you can sneak in. Then we check on you and make sure you are making it in, nutrition is on point and answer any questions along the way.

So, if you are ready to get into a routine with your health and wellness goals shoot me a message back. We can jump on a quick call, talk about your goals, schedule, etc.

This is it, timing will never be perfect, but you will glad you took the time for you!

Getting Caught Up in the Goal

Leave a Comment

I know it is my job to pump everyone up about goals and hitting them.

It is hands down so gratifying when someone nails a goal, especially when they have been working so hard towards that goal.

But…do you ever find yourself almost obsessing over the goal? Then honestly never ever hitting it.

I see this happen.

It is hard and so defeating for the person.

They keep focusing on eating better, never to actually do it.

Sometimes you need to throw goals out the window, burn them and live life.

This doesn’t mean, sit back, down a bag of chips and live an unhealthy life. It means stop putting so much dang pressure on yourself. Live life, have fun, but realize just like you shouldn’t drink and drive don’t be reckless with your health.

I wish we had a mechanism that made our throat close not allowing us to continue to consume more food when we don’t need it.

Snacking at the end of the night used to be an empty pit for me till I literally shut the valve off.

I simply wouldn’t allow myself to consume any more food after dinner. I know I am not hungry, this was more of a habit, instant gratification.

My best advice is stop caring about what you can’t have and focus on what you can have. You actually get to consume a fair amount of the right foods.

Then shut the valve off.

Never eat mindlessly.

Eat for fuel.

If you find yourself spinning and spinning never to hit a goal, burn it.

Move on.

Make a different goal or focus.

Get more specific.

I can tell you I have look at thousands of food journal and a huge opportunity for most people is Sugar.

Reduce, plain and simple.

We do not need a sweet every day. When you reduce added sugar, you don’t crave it any more. It is seriously like crack and it is in everything! (oh my gosh now my heart is pounding…I get passionate on this topic, because of all the diseases associated.)

To bring this all together, if you keep focusing on one goal and never accomplish it…burn it. Then dive deeper into what is holding you back.

Get hyper focused on one thing and do it really well.

For most people looking to lose weight, if they would focus on reducing sugar (25 grams is the daily recommendation for added sugar for a female, 36 grams for men), they will see results. Also, they will not crave foods, have lower inflammation and not have the drop-in energy.

Its not always easy to spot these things and a coach can help.

We are here for you if you need help!

Take care,

Arin

Hawaiian Pork Roast & a side of Roasted Broccoli, Red Pepper, and Onion

Leave a Comment

Prep: 20 min, Cook: 6 hrs, Total: 6 hrs 20 min

Ingredients 

  • 1½ lb boneless pork loin roast (or use boneless chuck roast) 
  • 1 Tbsp almond flour 
  • ½ tsp salt 
  • ½ tsp pepper 
  • 1 onion, chopped 
  • 2 cloves garlic, minced 
  • 2 cups cubed pineapple 
  • 1 (8-oz) can tomato sauce 
  • 2 Tbsp fresh orange juice 
  • ½ Tbsp chopped fresh thyme 
  • 1 lb broccoli, cut into florets 
  • 1 red bell pepper, cut into 1-inch pieces 
  • ½ onion, thinly sliced 
  • 1 clove garlic, minced 
  • 2 Tbsp avocado oil 
  • ½ tsp salt 
  • ¼ tsp pepper

Instructions 

Sprinkle pork with flour, salt, and pepper; place in a 4-quart slow cooker. Add onion, garlic, pineapple, tomato sauce, orange juice, and thyme to cooker. Cover and cook on LOW 6 to 8 hours or until pork is tender.    

Preheat oven to 475°F. Combine broccoli, bell pepper, onion, garlic, oil, salt, and pepper; spread in a single layer on a rimmed baking sheet. Bake 14 minutes; do not stir. Note: Roast the vegetables during the last half hour of slow cooker time.

Believe in You

Leave a Comment

Today I want to talk about believing in you.

I know this might seem simple or even a bit silly, but there is so much power in believing in yourself and that you can do anything you set out to do.

We just launched our Transformation Challenge last night and I am always inspired by each person who steps through our doors ready to make change.

It is not easy to walk through our doors and we understand that.

But there is hope in each person and a belief that they can do what they set out to do.

Life always has a funny way of either picking us up or pushing us down.

I also feel it’s how we perceive life too.

These past couple years have been pretty tough on Tony and myself and I don’t share things to say poor us, but more to inspire and say hey these things could have knocked us down, but we are not going to let it.

We have to many things to do in this world than to let life and quite frankly some dumb situations get in our way of helping people.

I have shared several times our journey having our son three years ago. I had a very traumatic birth experience and it rocked me to put it lightly. I also learned that PTSD does not go away and his birthday is a huge trigger that I am learning to work through.

Then I am very happy to share that we have hope with our home. The builder has given a new closing date for buying back our home in the next few weeks. All we can do is have hope and stay positive. (back story is we built a home and moved in end of Nov 2018 only to find out 2 months later we had 243 pages of structural, mechanical, you name it issues.)

This home has tested us personally beyond what I thought I was capable of navigating, but we are getting through it. Who needs to wash clothes in your 7-month-old home right? (the main water supply is kinked reducing the flow and not allowing our washing machine it fill, add it to the list.)

All these things could have crippled us.

I know that someone else is out there going through life and its hard. Everything is relative to your own personal experiences too.

So, at the end of the day when life is coming at you, believe in you. Why not?

What I have learned in my short life is you are stronger than you think, even when you don’t want to be. Also fight for you, cause no one else is going to. Keep the mind strong and you can get through anything. Especially when you don’t think you can go any longer, push one more time.

You can do anything you want in this life, but you gotta have faith! (anyone else singing George Michael’s song now?) 😉

Arin

Chipotle Chicken with Avocado Topping & a side of Sautéed Onion and Squash

Leave a Comment

Prep: 10m Cook: 40m Total: 50m

Ingredients

  • 1 clove garlic, minced 
  • 1 Tbsp chopped chipotle pepper 
  • ½ Tbsp adobo sauce from can 
  • 1 Tbsp lime juice, divided 
  • ½ tsp ground cumin 
  • 1 lb bone-in, skinless chicken breasts 
  • ½ tsp salt 
  • ½ tsp pepper 
  • 1 Tbsp avocado oil 
  • 1 avocado, chopped 
  • 1 large tomato, chopped 
  • 2 Tbsp chopped red onion 
  • ½ onion, sliced 
  • 1 zucchini, sliced 
  • 1 yellow squash, sliced 
  • ½ tsp salt 
  • ¼ tsp pepper 
  • 2 Tbsp avocado oil 
  • 1 tsp fresh lime juice

Instructions

Combine garlic, chipotle pepper, adobo sauce, ½ Tbsp lime juice, and cumin; rub all over chicken. Place chicken in a large zip-top plastic freezer bag; chill 8 hours. Remove chicken from marinade, discarding marinade. Sprinkle chicken with salt and pepper. Cook in hot oil in a large nonstick skillet over medium heat 25 to 30 minutes, turning occasionally, or until done. Meanwhile, combine avocado, tomato, onion, and ½ Tbsp lime juice. Season with salt and pepper to taste; serve with chicken.    

Sauté onion, zucchini, yellow squash, salt, and pepper in hot oil in a large skillet over medium-high heat 10 to 12 minutes or until tender, stirring occasionally. Remove from heat; stir in lime juice.

What You Link PAIN To and What You Link PLEASURE To Shapes Your Destiny – Tony Robbins

Leave a Comment

I think it is safe to say most of us move away from Pain as fast as we can or we avoid it all together. I don’t think anyone truly likes being in Pain, Physically or Emotionally.

Link to Tony’s site ( https://www.tonyrobbins.com )

I have had two kids, one with an epidural and one without and it is safe to say I get Pain.

Today I want to talk about the pain to make change.

We will always gravitate away from something we perceive to cause pain, but when we step back and can link pleasure vs pain change or growth can occur.

Take reading for example. If you stopped reading any books after graduating from school, you may have linked reading with pain: book report, test, class work, I have to do this.

If you link reading to pleasure and learning and growth, I would assume you have continued to read into your adult life and reaped the benefits from your continued effort.

I know I sure have. One of my favorite spots in our home is our spot designated for reading. I am proud to see the books on the wall and remember the growth, stories, lessons I have gleaned from each book.

How do we link pleasure vs pain in our health and wellness?

Some of us absolutely stay away from working out or eating well, because of the link to the pain associated or the pain associated with making changes. (or both)

(If I work out, I will be sore or if I have to get well I won’t be able to enjoy the foods/drinks I like…)

But when we rewrite that message to ourselves, take that first step typically we see it was no so bad. Then we do it again and again and soon we no longer associate pain with exercise and eating well. We gain a since of confidence, growth, new challenge with our new life. We want that appropriate pain from knowing you had a good workout.

Rewriting the brain or the stories we tell ourselves is hard, but it can be done.

This is why we put short 6-Week Programs together to help you experience our program, sometimes you need to dip the toe in the water to see, can I really do this or what is this all about.

We are almost sold out in our next Transformation Challenge. If you are ready to make change, but need help and guidance Reply to this email.

We put together 6-Weeks of unlimited workouts (Strength and Cardio), Meal Plan with Recipes and a grocery list for all 6-Weeks, Accountability, Before/After Assessments, and a chance to WIN a FREE Year membership to TFW if you see the most change!

Fight the urge to stay the same, take the first step and reply to this message.

We exist to help you through this process and you will never look back!

If you are already signed up, I have you, but if you have not reached out, do it, you will not regret it! This program is a lot of fun with like minded people. We start Monday, July 22nd!

Take care,

Arin