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Transformation Fitness & Wellness

Arin Lindauer

How to Plan Your Week

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I wanted to share how we help our clients reach their goals.

First, we set them up in consistent workouts.

When you think about it, we are asking people to take time out of their busy schedules juggling: family, work and million on other priorities.

We believe in making it simple.

Our clients can look on our app see what time the workouts are and book it or if they have a last-minute change to their day they can again go on the app and switch their time.

We have over 50 workouts, so its easy to move in and out of workouts depending on your week.

Then when it comes to nutrition, reasonably speaking we know what to do.

It is about DOING IT, consistently week after week.

That’s where you see results.

Here is exactly what I do each week.

On Saturday or Sunday, I look through a few bloggers till I find 2-3 recipes that sound good for the week. (I repeat several recipes, so I don’t always need this time) Then I look at our calendars and see how many times we plan on eating out, activities on the go, etc.

Next, I go to the grocery or have our groceries delivered. I am a big fan of Shipt or Amazon Now (just be careful on how many bananas you really want…I ended up with 30 one time!)

Normally I like to take 1-2 hours after the groceries arrive and cook everything. Nothing pumps me up more than seeing all our containers lined up in the fridge when it’s done.

Or I can’t cook everything that weekend, I put in my calendar when I am making each recipe, so nothing goes to waste.

This makes your week much easier when you know what you are eating and consequently it always helps the waistline!

You may have read this and it all looks super overwhelming and if it does reach out. I can help you break it down and create a plan that will work for you.

My big take away is Plan.

Let me know if you need help,

Arin

Spicy Flank Steak and Pepper Stir-Fry & a side of Sweet Potato “Pappardelle”

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Prep: 15 min Cook: 15 min Total: 30 min

Spicy Flank Steak and Pepper Stir-Fry

Ingredients

  • ¾ lb flank steak (see Note)
  • ½ tsp pepper
  • 2 Tbsp dark sesame oil, divided
  • 1 red bell pepper, thinly sliced
  • 4 green onions, thinly sliced
  • 2 cloves garlic, minced
  • ¼ cup coconut aminos
  • 1 Tbsp organic beef broth (or use water)
  • 1 Tbsp Asian chili garlic sauce
  • 2 tsp arrowroot
Sweet Potato Pappardelle
  • 2 small sweet potatoes
  • 4 tsp water
  • 2 tsp avocado oil
  • ¼ tsp salt
  • ¼ tsp pepper

Instructions

  1. Thinly slice beef across the grain; sprinkle with pepper. Cook in 1 Tbsp hot oil in a large wok or nonstick skillet over high heat 3 minutes or until browned. Remove beef from skillet.
  2. Sauté bell pepper, onions, and garlic in 1 Tbsp oil in skillet over medium-high heat 3 minutes or until tender.
  3. Whisk together coconut aminos, broth, chili sauce, and arrowroot in a small bowl until blended. Add beef and sauce mixture to skillet. Bring to a boil; cook 1 to 2 minutes, stirring constantly, or until sauce is thickened. Note: Partially freeze steak for easy slicing.  
  1. Shave potatoes into long, thin ribbons using a vegetable peeler.
  2. Place ribbons in a microwavable bowl; add water. Cover with plastic wrap; cut a small slit in wrap. Microwave at HIGH 5 minutes or until just tender; drain.
  3. Toss ribbons with oil, salt, and pepper.

Do You Have a Coach?

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Think back to the coach you had as a kid in sport or a teacher you really liked in school because they just got you.

They were not necessarily your friend, but they wanted to see you succeed. Big Difference.

Personally, I have always excelled when I had mentors, coaches and teachers around me. You glean knowledge from others who have walked the path before or had helped others reach the success you want.

I’ll never forget my very first cross-country coach, Rick.

He saw something in me from the very first practice I showed up to in 6th grade. Picture super awkward, non-athletic girl, in 1994 Michael Jordan high tops, ready to attempt running!

It was bad, really bad…

I got the worst blisters from those shoes and my coach, Rick, promptly told my parents to get me some running shoes ASAP. The next weekend my parents said, “do you really want to do this running thing?” Eagerly I replied, “YES!”

We drove to Species in Kokomo and got me my very first pair of running shoes.

I showed up to practice the next week and Rick saw my shoes and gave me two thumbs up.

I was so proud!

To put it lightly, I stunk at running!

But Rick would talk to me about form, pacing, had me watch other runners and he encouraged me.

He wasn’t like any of my other coaches I had throughout the rest of my running career.

He had a way of softly talking to me and helping me understand the big picture and what I needed to do to running faster and more efficiently.

I felt like he understood me and did not judge my awkward, complete no body awareness, 6th grade running!

I did not completely understand this at the time, but looking back he was a great coach. He worked in a factory, had dirt under his nails, but he was able to kneel down look me in the eyes and told me he believed in me.

He also helped me really develop a love for running and racing.

I went on to achieve some really cool achievements in my running career and my name is still on the boards back in my home town! (I know…small town glory days!)

It wasn’t the shoes or the fun running outfits, it was my coach.

He motivated me, held me accountable and pushed me to do things I did not believe I could do.

And it is funny all these years later to see how this has impacted everything we do.

Each of us at Transformation Fitness and Wellness has had a coach, mentor, person who has influenced us to achieve great things so it is no wonder we love doing this for other people.

When we talk with a brand-new person, they have certain health goals, but typically they have not been successful on their own, or they may not be sure where to start and they need that accountability/motivation from a personal coach.

It’s important to have people in your life who are cheering you on.

I know I would not be where I am today without the coaches and mentors, we have been around for years now.

I hope you have had that great experience with a coach or if you have not consider reaching out.

We can jump on the phone and talk more about your personal goals and what you have done before.

This is a great time of year to get started working on you!

Shoot me a message if you want to talk more!

Have a great day!

Arin

Aging and Resistance Training

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I have heard the phrase over and over again:

“Your metabolism slows down as you age.”

I want to talk through this statement. Your metabolism does not just magically slow down because another year goes by, that is not possible.

BUT, statistically speaking people do gain weight as they age.

So, what happens?

We lose lean tissue as we age because we tend to become less active and that is why our metabolism slows down.

Muscle is the most metabolically active organ in our body.

The less we move the less we burn and year after year we see muscle mass decrease.

Here’s the good news:

We can 100% prevent this and reverse this!

You are never too old to start a resistance training program.

I will caution you though to start slow and increase over a duration of time. Also hiring a qualified professional is always a win. They will keep you safe and show you how to properly build muscle.

As we age performing activities of daily living are some of our main priorities.

But what about doing the things you love, like traveling, playing with grandkids and simply feeling good and having energy day after day!

Maintaining your lean tissue is so important for life.

It will allow you to do the things you love!

If you need help starting a resistance training program shoot me a message back!

We can help!

Arin

Jerk Chicken with Mango Salsa & a side of Cinnamon Spaghetti Squash

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Prep: 20m Cook: 10m Total: 30m
Serving Size: 2

Main Ingredients

  • 1 mango
  • ¾ lb boneless, skinless chicken breasts
  • ½ Tbsp avocado oil
  • ½ Tbsp Caribbean Jerk seasoning
  • 1 small red bell pepper, minced
  • 1 small jalapeño pepper, seeded and minced
  • 1 Tbsp minced red onion
  • 1 Tbsp chopped fresh cilantro
  • ½ Tbsp fresh lime juice

Side Dish Ingredients

  • 1 small spaghetti squash
  • ½ Tbsp ghee
  • ⅛ tsp ground cinnamon

Instructions

  1. Cut sides off mango, cutting on either side of pit to create 2 flat cheeks; discard pit. Score mango flesh in a crisscross pattern. Cut between flesh and skin, and pop out flesh. Discard skin. Chop flesh.
  2. Preheat grill or grill pan to medium-high heat. Pound chicken to an even thickness in a zip-top plastic bag using the heel of your hand or a meat mallet; brush with oil, and sprinkle with seasoning.
  3. Grill chicken, covered, 5 to 6 minutes per side or until done.
  4. Toss together mango, bell pepper, jalapeño, onion, cilantro, and lime juice. Serve salsa over chicken.

Side Dish Instructions

  1. Cut squash in half. Place squash, cut sides down, in a microwavable dish. Cover with plastic wrap; cut a small slit in plastic wrap. Microwave at HIGH 8 to 12 minutes or until tender; let stand 10 minutes.
  2. Discard seeds from squash. Scrape squash with a fork to remove spaghetti-like strands. Place strands in a bowl. Add ghee and cinnamon; toss. Season with salt and pepper to taste.

Resilience

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Today I want to encourage you to push forward. No matter what you are pushing through.

Don’t look back.

Don’t worry.

Don’t stress.

I need this message just as much as most reading this.

Most know, but in case you do not know of the struggles Tony and I have been facing these last three years, I want to share.

I do not share this for anyone to feel sorry for us, but more to inspire and empower you to push through the mud, no matter how thick it is.

We had our son 2, almost 3 years ago and it was a very traumatic experience that led me down a dark path. Good Friday is always a reminder for me when I hit rock bottom with PTSD and Postpartum Depression.

We had our daughter a year ago and it was absolutely beautiful.

In anticipation for her arrival we planned to build our dream home. The process should be fun, exciting, a bit stressful but nonetheless another wonderful experience.

Ours experience has been nothing but a nightmare and I am hoping we will be closing this chapter soon with a buy back of our dream home by the builder.

There are more issues than it is worth and thankfully the builder is trying to do the right thing.

We have confirmed structural and every mechanical issue you can imagine including fire hazards.

I share all this because I have been unwilling to let our circumstances define us. This will not take us down even though there have been some pretty hard days.

I encourage you no matter what you are going through push, push hard and fight.

You are worth it and stronger than you think.

Matter of a fact don’t think.

Do.

When all this craziness is happening around us, I do know have each other, the big man is looking out for us and we have our HEALTH.

We do not take any of this for granted.

There has been several days I did not want to work out, but I did anyways.

I encourage you to do the same.

It is much easier to look down the hole of an empty bottle, but it won’t fix any problem.

Getting up and moving gives life, endorphins and it the best pain killer I know of.

No matter what you are pushing through, you can do this and you will get through it!

I believe in you.

Go win your day!

Arin