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Transformation Fitness & Wellness

Arin Lindauer

Busy, and you can still lose weight…

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Hope you are having a great start to the week!

Today I wanted to jump in your inbox and talk about losing weight even though you are busy.

After working in this industry well over two decades, we have been able to impact thousands of lives!

Now, working with thousands of people, I have heard a few reasons why they don’t lose weight.

One that comes up rather often is being busy.

Too busy to workout.

Too busy to meal prep.

Arin, my schedule is crazy.

Totally understand we all have obligations.

I also think we feel if we can’t do it perfect, why bother.

I want to encourage you that even if you are busy, you can 100% control what you consume.

Even if you dine out, get take out, whatever.

This is where is comes back to knowing portion sizes, then consuming less calories than you burn, if you were looking for weight loss, for example.

I have coached a person who solely ate out of gas stations and fast food to lose 40lbs. It is not my preference, but it can be done. All about portions.

But let’s talk about being so busy you can’t take care of your health.

Busy is relative, right?

And we create our level of busy.

Maybe we need to say no, delegate, hire someone to help.

Being so busy you can’t take care of you is hard.

Making time, working out and meal planning is hard.

You choose your hard.

But if you find yourself in a season of life where you are busy, consider what you can focus on.

You can 100% focus on food.

Doesn’t mean you have to meal prep, use you hands as your guide when dining out.

Protein = Palm

Carbs = cupped hand

Fats = size of thumb

Women build your plate according to your hand and men you can use both hands.

Your hands are the right portion for you and they are always with ya! 😉

So when you are dining out use your hands to help you stay in proper portions.

Stick to Lean meats, Veggies, Salads and pick restaurants where you know you can make a better choice.

And listen if you need help with nutrition we can help.

Also, take a hard look at that schedule and see where you can carve out some time to walk or get a quick workout in.

Our clients love our workouts because they are fast and effective.

In closing, think hard about why you are so busy that you can’t take time for you.

It’s not easy to put you first, but I promise everything else gets better when you take care of you.

Let me know if you need help,

Arin

Year-End Action Steps

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Hope you are having a wonderful Holiday Season.

This week is one of my most favorite weeks of the year.

I get a weird calm and the excitement builds for a New Year ahead.

I want to encourage you to give yourself an hour or two alone, take a note pad, computer and your calendar.

1. ) Start at January 2021 and review your appointments, plans you had, vacations and projects you did each month.

Scroll through your social media accounts as well.

Go week by week and review what went well.

2.) Make a list and reflect on all the good that happened in such a trying year.

I promise when you look back on all the things you did and experienced you will be amazed.

When you make the list of things, find the positive point or the win associated with each item.

I think you will be amazed at the good things that did occur – even if it has been a tough year.

3.) Next, take time to think about the year ahead.

Think about all the possibility.

You are in control of your thoughts and emotions, but it is super easy to slip back into negative.

I want to encourage you that anything you want is available.

It is a matter of writing it down, creating the plan, and then focus your actions.

Think about what you want.

(Try to stay out of self sabotages thoughts and I can’t have that thoughts…it is easy to slip into this.)

Break it down by category and here are a few examples:

Health

Family

Faith

Relationships

Finances

Career

Business

Vacations

Time

4.) When you define what you want, take it another level and write down what needs to happen. Something you will be able to knock out, others will take time or have lots of moving parts.

Keep it simple.

Enlist help or align yourself with someone who has done what you want to do.

Don’t expect people to tell you the way for free, I have hired lots of coaches and mentors in my life and continue to invest in myself today. It has been the best money spent.

Once you compile this list, I encourage you to keep this list in front of you and read it daily if possible.

5.) If you read your list on a daily basis, do you think you would achieve it?

I think so!

Close this year in reflection, gratitude and possibility.

Go get em!

Arin

Grilled Shrimp and Chorizo Appetizers

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INGREDIENTS LIST FOR THE GRILLED SHRIMP AND CHORIZO APPETIZERS

  • 1/2 pound medium shrimp (about 30 shrimp), raw, peeled and deveined
  • 1 package of Spanish chorizo, sliced into 1/4-inch rounds
  • 1 clove garlic, finely minced
  • 1/2 teaspoon Italian seasoning
  • 1 tablespoon lemon juice
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons chopped fresh parsley or cilantro

The roasted bell pepper soup

  • 2 red bell peppers
  • 1/2 cup crushed tomato
  • 1/2 teaspoon sugar (optional)
  • 1/2 teaspoon salt
  • 1/4 teaspoon red chili pepper flakes, adjust to your taste

Spaghetti Squash Breakfast Hash

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Ingredients

  • 1 small spaghetti squash mine was 1 ¼ pounds or half of a larger one
  • 1/2 tablespoon olive oil
  • salt
  • 2 slices of bacon
  • 2 tablespoons minced onion
  • 1 clove garlic minced
  • 4 small leaves of kale or 2 large cut into skinny threads (called a chiffonade)
  • 1 teaspoon red wine vinegar
  • ¼ teaspoon black pepper
  • 1 large egg

Instructions

  • Preheat the oven to 375 degrees F. Cut squash in half vertically and scoop out seeds. Rub inside of flesh with olive oil and 2 big pinches of salt. Place cut side down on a sheet pan and roast for 12 minutes.
  • Turn over so cut side is facing up and bake for another 15-20 minutes (this helps pull some of the moisture out so it won’t be as soggy), or until flesh is softened and will pull into strands when you use a fork to remove them. Be careful not too overcook – which is common with spaghetti squash. When the strands will pull away from the outer skin, it is done. It should be al dente like pasta. Remove from oven and use a fork to remove the strands, much like you would do to pulled pork. (Use strands from one half if you are using a large squash.)
  • While squash is roasting, heat a cast iron skillet over medium heat. Let it get hot, then add bacon. Cook until crispy, turning heat up slightly if needed. Remove bacon and drain on paper towel. Crumble it when cool.
  • Leave the bacon fat in the pan. Add onion and garlic to pan and saute over medium heat for 3 minutes, until translucent. Stir in kale and about 1 tablespoon water. Cook for 4-5 minutes, until kale is wilted. When squash is done roasting an you have removed its strands, place them in a towel and squeeze some of the water out.
  • Add the spaghetti squash to the pan and use a fork to gently stir and combine, so kale distributes itself through the squash. Stir in bacon, vinegar, black pepper and 2 big pinches of salt. Taste and adjust salt as needed. Make a well in the middle of the hash, that reaches the bottom of the pan, and crack one egg into it. Cook on medium heat until the yolk is as set as you prefer. Enjoy!

SAUSAGE AND BUTTERNUT SQUASH FRITTATA (PALEO, KETO, WHOLE30)

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Ingredients

  • 1 tablespoon bacon fat duck fat or fat of choice
  • 3 ounces cooked sausage chopped or crumbled
  • 1/4 cup onion diced
  • 1/4 cup red pepper diced
  • 1/2 cup butternut squash cubed and roasted
  • 3 large eggs
  • 2 teaspoons mixed fresh herbs or ½ teaspoon dried
  • sea salt and pepper to taste

Instructions

  • Preheat broiler.
  • Beat eggs, salt and pepper and herbs until well-combined.
  • Add fat to 10-inch oven-proof skillet and sauté onions and peppers until soft. Add sausage and squash and cook until heated through. Pour eggs over filling and cook until edges start to set.
  • Put pan in oven and broil until frittata is puffed and brown on top, 3-5 minutes.
 

Nutrition

Calories: 341kcal | Carbohydrates: 8g | Protein: 16g | Fat: 26g | Saturated Fat: 8g | Cholesterol: 282mg | Sodium: 378mg | Potassium: 424mg | Fiber: 2g | Sugar: 2g | Vitamin A: 4690IU | Vitamin C: 32.6mg | Calcium: 67mg | Iron: 2.3mg

NAPACITRUS SALAD W CHICKEN OR SALMON

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Ingredients:
1 Small Napa Cabbage sliced
very finely crosswise
2 grated carrots
4 chopped scallions
1 Cup fresh basil
1/4 c fresh chopped cilantro
1 Cucumber
4-6oz Cooked Chicken or
Salmon
Tangy Ginger-Lime Dressing

Put cabbage on a plate
or in a bowl, layer on
remaining veggies, and
top with dressing