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Transformation Fitness & Wellness

Arin Lindauer

Move Better

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This task may seem simple to you, the task of getting up off of the floor.

But to someone else this might be an overwhelming task, something that takes time, you have to brace or grab a few sturdy things to eventually stand upright.

It may seem simple but its not simple to everyone.

We help our clients get up off of the ground, move better and live every day life easier.

Right now, you may be experiencing an overwhelming feeling of I can’t play with my grand kids or I need to take it easy because I don’t have the strength. Or you are ready to travel to a fun destination and do active things, but you are unsure if you can keep up.

We are here for you.

TFW helps people move better and feel better.

We can help create a program that is right for you now and as you progress.

In our gym everyone is not ripped and sporting a six pack.

We have every day people who want their clothes to fit better, get off meds, travel more and do fun things.

How we help is we will first get to know you, your goals and your health history.

Then set you up in your workouts, we will make sure you are doing movements that are best for you and provide any regression or progression to movements.

Then help hold you accountable to the process.

For some people it is about showing up.

We keep track and touch base with you each week. Then we dig into nutrition if you are needing and wanting help. We will support you where you currently are and help you navigate what it takes to get to where you want to be.

No goal is too small or too big!

The cool thing is the goal will change over time!

Even if the goal is, I want to get up off the ground. Don’t take that for granted and it can be done!

Let us know if we can help,

Arin

The Journey

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There are a thousand quotes I could write that talk about the journey.

…it begins with a step, it’s the journey not the destination… and so on…

When I think about our personal journey, there have been so many ups and downs and there will be many more ups and downs.

I also think about how bad I have wanted a final goal, almost to the point where I keep blinders on towards the process.

Have you ever kept your head so buried you didn’t feel like you could see light let alone the end result?

I know I sure have.

When we help clients with health and wellness goals it can get overwhelming. The journey seems to be forever, or too hard, or not achievable.

I know some clients never even said out loud I want to lose 20, 40, or even 100lbs. They simply wanted to feel better. All the sudden one day they looked up and said wow, I have lost how much?

This may seem a little off, but want I am getting at is it was more about the journey for them.

They changed small things daily such as eating better (not perfect, better) and moving more.

Life is relatively short. We don’t know how many days we get, let alone years.

Goals are absolutely wonderful and help provide us direction.

After being in business 11 years it may look “easy” to some. I will never forget sticking our necks out and buying the first building that we started our business in. It was 2007, we were going in a recession. We were first time buyers and had just enough money to buy the building and purchase a few refurbished pieces of equipment.

(We had lived in a 600 sq. ft. apartment with way too many animals and humans in it so we could save money.)

When we first moved in, we put all our focus into the business part. So in our living space we didn’t have living room furniture, so we had set up some office chairs for a while, it worked!

Slowly year after year we added what we could and never giving in to instant gratification. It was hard.

When it comes to our health goals, we have to remember it’s the daily actions we take that will add up to the results we want.

We can’t eat well one day, then not the next, then okay the next day. It has to be consistently better. Not perfect, but better.

In a world of filters, we make things look pretty good, but the more you get to know people, truly listen and learn you understand it was all part of a journey.

The other freeing feeling is we get to choose our journey. We get to decide how it looks, feels, etc. You may feel stuck, I know I sure have. It takes courage and strength to do something different and it can be intimidating, but you will never regret taking that step.

Always remember we are here to help.

This journey can be long and brutal, but knowing someone cares and wants to help you can make a huge difference.

Shoot me a message, I would love to earn the opportunity to work more with you!

Arin

Korean Stir-Fried Beef Skillet and Cauli-Rice

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

Ingredients

  • 1 lb flank steak (see Note)
  • 1 Tbsp avocado oil
  • 1 small head broccoli, cut into small florets
  • 1 carrot, diagonally sliced
  • ½ onion, thinly sliced
  • 1 clove garlic, minced
  • ½ Tbsp minced ginger
  • 2½ Tbsp coconut aminos
  • 1½ Tbsp fresh lime juice
  • ½ Tbsp fish sauce
  • 1 tsp arrowroot
  • ½ tsp crushed red pepper
  • 1 (12-oz) pkg cauliflower florets
  • ¼ tsp salt
  • ¼ tsp pepper
  • 1 Tbsp avocado oil
  • 2 Tbsp chicken broth

Instructions

Thinly slice steak across the grain. Cook steak in hot oil in a large nonstick skillet over medium-high heat 2 minutes, stirring once. Remove steak from skillet; keep warm. Add broccoli, carrot, onion, garlic, and ginger to skillet; cook 6 to 8 minutes or until vegetables are tender. Meanwhile, whisk together coconut aminos, lime juice, fish sauce, arrowroot, and red pepper. Return beef and accumulated juices to skillet. Stir in coconut aminos mixture. Cook 1 minute or until sauce is thickened, stirring constantly. Serve over Skillet Cauli-Rice recipe. Note: Partially freeze steak for easy slicing.

Pulse cauliflower in a food processor until it resembles rice. Cook cauliflower, salt, and pepper in hot oil in a large skillet over medium-high heat 2 minutes. Stir in broth; cover and cook 15 minutes.

Can You Out Train Your Nutrition?

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Hope you are doing well! 

Today I wanted to talk about Nutrition. 

Nutrition tends to be the hardest part of most people’s journey. There are several factors that go into play.

One factor we work through is knowledge. We all reasonably know what to eat, but I will have to say it can get confusing. Especially with the amount of information flying at us daily. 

There is always something new, someone is saying is the winning ticket. We have gone through the No Fat, Low Fat, Low Carb, Paleo, drink shakes, Whole 30, Keto, etc. It is hard to decipher what is best for each of us.

Let alone all the countless studies saying drink a glass or wine, don’t drink a glass of wine, eat dark chocolate, don’t eat dark chocolate! 

I’ll put it this way, if it sounds too good to be true it is. 

Also, there is a balance that works, more on that in a minute.

We also find people wanting to beat the system, meaning they feel they can out train bad eating habits or those fries don’t count I worked out today.

I am poking fun, but we do find people saying well it all evens, out right?

In your workout wear a heart rate monitor and see how many calories you burn in that workout, then go eat your yummy treat and log it in My Fitness Pal. You’ll get a good idea of the misconception between what it takes to burn the food we can easily consume in a matter of seconds!

Not trying to be the Debbie Downer over here, but more bringing awareness.

When it comes to our nutrition, we can also over complicate it. 

We feel we have to have a perfect meal plan, cook for 20 hours on Sunday with our neatly stacked meals in the fridge. 

Meal prepping can work for a lot of people but not for everyone.

So, the moral is to find what works for you and then stick to it. 

Everything is fine in moderation and we are big on balance. 

The problem we run into is more behavior, I deserve to drink that glass of wine, it’s my thing/lifestyle/whatever.

When it comes to nutrition and seeing results, I ask a follow up question: Are you willing to do that?

Meaning are you willing to make changes to see the results you want? Its ok to say no.

But I also think it is important to take a look at what you are personally doing and ask yourself if this is helping you towards your goals or pushing you away?

Finding a balance is important.

If you find yourself wanting to achieve weight loss you will have to make changes. Not when you feel like it, daily. This does not mean eating lettuce and carrots, but it means eating better.

If you always went to McDonald’s and got a Big Mac, Large Fry and a Coke, try getting a single burger, small fry and a water. 

Or if you always get a certain dinner at a restaurant try cutting the portion in half. Or meal prep 3 days and see how it goes.

Lastly if you always have a drink/glass of wine each day, step back and see why. Are you trying to calm down after the day? Now that the weather is getting better, try to go for a brisk walk after dinner. Take a hot shower or bath. Do some meditation or read a book. 

More than anything we are trying to calm our mind. Believe me I get it. 

Nutrition can be overwhelming but at the end of the day if you are trying to lose weight you have to consume about 300-500 calories less per day than you burn. 

If you need help calculating this please reach out. 

Please remember you cannot out train bad nutrition and there are no quick fixes.

You can win with nutrition, sometimes you need to ask for help and that’s what we are here for!

Let me know if you need help,

Arin

Is it too good to be true?

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I am sure you have seen it before, clinically proven, lose a ton of weight in a short amount of time. This stuff is everywhere and it is frustrating for someone who has devoted their life to helping people.

There is zero quick fix.

Most of the time those quick fixes see weight loss and then boom it is back on and then some.

Frustrating.

Also, with all the different diet plans out there, my advice is pick one and stick to it.

If you look at the different plans, they are encouraging you to eat better, less processed garbage and consume less calories than you burn in a day to see weight loss.

Ugh, sorry, this stuff gets me fired up.

To be honest we all want to feel better – have more energy. We want our clothes to fit better – to like who we see in the mirror. To have a clear mind and a good bill of health.

It takes consistent days, months, years of eating reasonably well and moving more. Then the idea is you adopt a life style where this is the new normal.

That’s it, its not sexy, its not some cool plan where you omit Bananas for life (what did the banana ever do?) ????

It’s making the choice each day to eat a little bit better.

It’s taking the dog for a walk every day. (Yes, doggies love snow!)

It’s getting the kids out for a walk or some type of physical activity, they are watching us and learning our habits every day.

It may mean signing up for a program to help hold you accountable so you can start implementing these habits and there is someone to check on you along the process.

That’s how we help people.

We talk about the goal, assess baseline measurements, create a plan and work the plan.

Yes, life happens along the way, that’s why you have a personal coach to lift you up and help you get back on track.

Let me know if need help, we can jump on the phone.

Have a great day!

Arin

Meal Planning Made Easy – for the Busy Person

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Let’s make eating well – for you and your family – as easy as possible. Simplify, simplify…

You probably already know the best things to do in order to make eating right as easy as possible:

● Shop on the edges of the grocery store, where all the one-ingredient foods are (not the center aisles with the pre-packaged, ingredients-you-can-hardly-pronounce foods)

● Eat mostly real food, less processed if at all possible

● Don’t keep foods in the house that are generally less healthy for you (eg, potato chips, candy, etc.)

● DO keep easy-to-grab healthy snacks in the refrigerator

● Buy pre-cut fruits and veggies if you know that’s the only way you’ll find/make time to prepare them

● Keep your “healthy staple foods” fully stocked like: quinoa, brown rice, frozen vegetables, healthy meats and eggs, olive oil, tasty spices, apples, lemons, whole wheat wraps…

● Prepare extra portions of healthy meals, so they are easy to grab-and-go on busy days

Now here are a few simple recipes you can try to simplify even more. They are great for either lunch or dinner on the go.

Burrito bowl

Set out at least 4 lunch containers and put the following in each:

● Brown and season turkey taco meat

● Add some chopped onion

● Add salsa and sliced cherry tomatoes

● Add a couple spoonfuls of corn

Set aside a separate container for guacamole if you can bring it fresh each day

DIY Pizza Lunchables 

Set out at least 4 lunch containers and put the following in each:

● Slice up whole wheat pita into smaller hand-held pieces.

● Put small containers of margherita sauce in each lunch container

● Include a small container of low-fat mozzarella cheese

● Slice up your favorite pizza toppers – like onions or mushrooms – and include those in the container

Just sprinkle the cheese and toppers into the margherita sauce, then dip the pita in to scoop it out. Include some easy fruit like grapes or cherries, and maybe a handful of almonds for a balanced meal.

Overnight Oatmeal

This is becoming more popular for a quick breakfast. You may need to adjust the ingredients so you get the texture you prefer. Put the ingredients inside a mason jar – or something similar – shake it up, and screw on the top. The oats should be ready for you the next morning!

● ⅔ cup of quick cooking steel-cut oats

● ⅔ cup of 2% cottage cheese

● 1 cup of low-fat milk or almond milk

● 1 T chia seeds

● ¼ t vanilla extract

● Pinch of salt

You can also experiment with other optional additions: mashed banana; a little cocoa powder; peanut or almond butter; blueberries; etc.

Quiche bites 

These little “muffins” don’t take long to prepare, but are full of protein and very tasty!

● Preheat oven to 350

● Crack 6 eggs into a bowl and beat till mixed (you can substitute 3 egg whites instead, if you prefer)

● Dice your favorite veggies into a small bowl – carrots, peppers, broccoli, etc. – and mix into the beaten eggs

● Add 2 T of almond milk

● Spray muffin tins (either mini muffins, or big muffins)

● Ladle the mix into the cups and bake for 10-12 minutes.

● If you want a little added crunch, put whole-grain cereal on top – like Chex or Cheerios – or cut up Ezekiel bread – and bake for another 2 minutes

I’m sure you can come up with some tasty, easy recipes like this that you and your kids will love, and that will provide you with meals-to-go that are healthy.

Of course, eating right is just 1 part of what makes for a healthy lifestyle. I’d love to have the chance to speak with you about what you’re already doing well – to encourage you and help you keep it up – and see if there are some other simple ways to improve your health and fitness.

Please shoot me a quick message to set up a time to speak with me. I look forward to talking!

Arin