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Transformation Fitness & Wellness

Arin Lindauer

Spicy Orange-Glazed Salmon & a side of Arugula-Jicama Salad with Cumin Vinaigrette

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Prep: 15m Cook: 15m Total: 30m

Ingredients

  • ½ cup fresh orange juice 
  • 1 Tbsp coconut aminos
  •  ⅛ tsp crushed red pepper
  •  2 wild-caught salmon fillets 
  • 2 green onions, thinly sliced 
  • ½ (5-oz) pkg baby arugula 
  • 1 small jicama, peeled and diced 
  • 1½ Tbsp fresh lime juice 
  • 1½ Tbsp extra virgin olive oil 
  • ½ tsp salt 
  • ½ tsp pepper 
  • ½ tsp ground cumin

Instructions

Preheat oven to 450°F. Bring orange juice, coconut aminos, and red pepper to a boil in a small saucepan over high heat; boil 2 to 4 minutes or until syrupy. Place fish, skin sides down, on a foil-lined baking sheet. Brush orange juice glaze over fillets. Bake 10 to 12 minutes or until fish flakes with a fork. Sprinkle with onions before serving.

Combine arugula and jicama in a bowl. Combine lime juice, oil, salt, pepper, and cumin; drizzle over jicama salad. Toss and serve immediately. 

Not All Workouts are Created Equal

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What is the difference in all these workout programs?

Lots…

First it is important to understand more is not always better. There is a happy balance to everything. When it comes to working out you can’t always go hard or go home.

Over-training is real, too much volume leaves you sore and susceptible to injury.

Some workouts need to be harder, some need to focus on strength, some focus on cardio.

A healthy variety is best.

When I see people posting that they burned a million calories, then the next day a million more, then more…there is a point that you are over training your body.

When you over train your body you become sore, lethargic, you lower your immune system and up goes your cortisol levels. This does not create a winning environment, let alone good fat loss.

Then it is important to have a balance of strength/resistance training and cardiovascular training.

Even the meat heads in the gym need to make sure they have a cardiovascular component to their workouts for overall health.

Just like the runner needs strength training to become more efficient/stronger in their stride.

This is a constant give and take.

How we program our workouts is in phases, each month for example, we will have a different focus. We recommend coming to 2-3 strength workouts per week then 1-2 cardio workouts per week.

That’s it.

Then follow up with good nutrition and you have a winning combination.

It is important to consistently strength train your body because you will maintain an appropriate amount of lean tissue. This keeps you strong and able to do activities of daily living. The lean tissue will keep your metabolism higher, thus burning more calories each day. Strength training also combats osteoporosis.

I could go on.

When it comes specifically to weight loss everyone thinks cardio is the winning secret. Yes, we need to burn calories, but you will not achieve the toned look most desire. You will create a skinnier version of you, it takes adding an appropriate amount of lean tissue to lose fat and see the tone/definition.

The moral of the story is not all workouts/programs are created equal. You do not have to kill yourself each workout, more is not always better. Balance Strength, Cardio and Good Nutrition and you will win!

Let me know if you have any questions or need some help,

Arin

Bacon Hamburger Chopped Salad with Carrot “Fries”

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Prep: 20m Cook: 20m Total: 40m

Ingredients

  • ¾ lb grass-fed ground beef
  • ½ tsp salt
  • ½ tsp pepper
  • 6 slices nitrite-free bacon
  • 3 cups (or more) chopped romaine lettuce
  • 1 avocado, chopped
  • 1 large tomato, chopped
  • ½ red onion, chopped
  • Balsamic vinegar
  • Dijon mustard
  • 1 lb carrots, cut into 3-inch sticks
  • 1 Tbsp avocado oil
  • ½ tsp salt
  • ¼ tsp pepper
  • ¼ tsp dried rosemary

Instructions

Mix together beef, salt, and pepper; shape into 2 or 3 large, thin patties. Cook in a nonstick skillet over medium heat 5 minutes per side or until no longer pink; cool and coarsely crumble. Cook bacon in skillet until crisp; coarsely crumble. Combine lettuce, crumbled hamburger, bacon, avocado, tomato, and onion; toss. Serve with desired amount of vinegar and mustard.    

Preheat oven to 425°F. Toss together all ingredients on a rimmed baking sheet. Spread carrots in a single layer. Bake 20 minutes or until carrots are browned and tender, stirring once halfway through baking.

What Can You Control?

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I have several good conversations each week about nutrition.

We all reasonably know what to do.

We can talk macros or timing strategies on food, but when it all boils down we know what to do with our nutrition, we just need to do it!

So, why don’t we do what we know we need to do?

Lots of reasons:

-Stress/emotional eating

-Lack of planning/cooking/grocery shopping

-Dining out

I could go on and on but the reality is life happens, we get busy, we are stressed and this just sounded good!

BUT…if you want to reach your goal you reasonably have to make some changes with nutrition.

I go back to a very powerful statement that I tell everyone.

YOU ARE IN CONTROL.

Be empowered that you control what is going in your body. No one forces us to eat anything. It’s on us.

I know, I know…

We get to decide what we do in each situation and I challenge you to fight, and win for you!

Hands down nutrition is one of the hardest spots for most of our clients, but you can win.

Winning looks different for each of us.

Decide each day, each meal at a time how you will win.

Making a plan always helps and if you need more help, shoot me a message and I am happy to sit down with you!

Take care,

Arin

Spice-Rubbed Chicken Thighs & a side of Avocado-Plum Salad

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Prep: 30m Cook: 35m Total: 1hr 5m

Ingredients

  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • ½ tsp ground cumin
  • ⅛ tsp cayenne pepper
  • 1 clove garlic, minced
  • 1 lb bone-in, skinless chicken thighs
  • 1 Tbsp avocado oil
  • ¼ tsp salt
  • 1 (5-oz) pkg spring mix 2 plums, pitted and chopped
  • 1 avocado, cut into chunks
  • ½ lime
  • 2 Tbsp extra virgin olive oil
  • ½ Tbsp raw honey

Instructions

Stir together paprika, oregano, cumin, cayenne pepper, and garlic; rub mixture all over chicken. Chill 30 minutes to 1 hour. Preheat oven to 375°F. Drizzle chicken with oil, and sprinkle with salt. Place on a rack in a broiler pan rubbed with oil. Bake 35 to 40 minutes or until done, turning once halfway through baking.

Combine lettuce, plums, and avocado in a bowl. Grate zest from lime to equal ¼ tsp zest and squeeze juice to equal 1 Tbsp. Whisk together oil, lime juice, zest, honey, and desired amount of salt and pepper. Pour dressing over salad; toss.

Pork Medallions Braised in Rustic Tomato Sauce & a side of Rosemary-Garlic Mashed Cauliflower

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Prep: 15m Cook: 30m Total: 45m

Ingredients

  • 1 lb pork tenderloin, cut into ¼-inch thick slices
  • ½ tsp salt, divided
  • ¼ tsp pepper
  • 2 Tbsp avocado oil, divided
  • 1 (8-oz) pkg sliced mushrooms
  • 2 cloves garlic, minced
  • 1 (28-oz) can whole tomatoes, undrained and chopped
  • ½ cup pitted kalamata olives, halved
  • 1 tsp dried oregano
  • 2 Tbsp chopped fresh basil
  • ½ onion, chopped
  • 1 clove garlic, minced
  • 1 tsp dried rosemary
  • 1 Tbsp avocado oil
  • ½ cup organic chicken broth
  • 1 (12-oz) pkg cauliflower florets
  • ¼ tsp salt
  • ¼ tsp pepper

Instructions

Sprinkle pork with ¼ tsp each salt and pepper. Cook in 1 Tbsp hot oil in a large, deep skillet over medium-high heat 1 to 2 minutes per side or until browned; remove from skillet, and keep warm. Cook mushrooms in 1 Tbsp hot oil in skillet 8 minutes or until browned and tender. Return pork to skillet; add garlic, tomatoes, olives, oregano, and ¼ tsp salt. Cook 15 minutes or until sauce is thickened. Serve over Rosemary-Garlic Mashed Cauliflower recipe, and sprinkle with basil.  

Sauté onion, garlic, and rosemary in hot oil in a large skillet over medium-high heat 4 minutes or until onion is tender, stirring occasionally. Add broth and cauliflower. Bring to a boil; reduce heat, cover and simmer 15 minutes or until cauliflower is tender. Remove from heat. Mash cauliflower with a potato masher; stir in salt and pepper.