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Transformation Fitness & Wellness

Arin Lindauer

What do you do when you do NOT hit your goals?!

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New Year’s came and went.

The zest of January is gone, did you hit your goal? Or are you well on your way?

If the answer is YES, virtual HI FIVE!

Proud of you and I know several of you reading this are well on your way!

Now if you are not on track or not seeing the results you wanted, what do you do?

We could get upset, hang our head low and I wouldn’t blame you. Its frustrating to say the least.

OR

You could start fresh tomorrow…don’t wait for the next Monday or the next Challenge. Start tomorrow. All it takes is the right mindset and you are there.

Have you ever seen someone who seems to have it all together? They don’t have their head hanging low, its high and they probably have a smile on their face.

Be that person.

Wake up with the attitude that you will win. Then do the steps you know it will take to succeed.

For me I have been fighting the ole post pregnancy bod, but I will be honest I kept saying oh next week I’ll get serious and before I know it this little lady will be a year old. I said last Sunday, enough. My “big” clothes are getting tight and I did not feel comfortable in my own skin.

I made adjustments to my nutrition and boom, results are happening. It will take time for my ultimate goals, but I started.

Life is not perfect right now, but I can control what I can control.

The biggest thing I had to adjust is calories in vs calories out. (So FUN right?!)

I was basically consuming exactly what I was burning in a day if not more, which will never create an environment for weight loss. (I have been hovering on the same number for months!)

If you need help calculating this let me know.

My biggest take away for you is decide you are ready, and commit to doing what you know you need to do. If you need help with the how let me know.

If things do not go perfectly, keep your mind positive and start again.

Slow and steady wins the race.

This is your body, mind, spirit – take care of it. It will be well worth it.

Let me know if you would like help,

Arin

Restaurant Cheat Sheet with Local Restaurants!

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Hope your week is going well!I have a cool tool to share with you today!We have put together an awesome Restaurant Cheat Sheet you can download and use instantly.It starts with coffee shops, goes into fast food restaurants, sit down chain restaurants and then starting on page 43 we have local restaurants.We help you navigate how to make better choices while dining out.
RESTAURANT GUIDE DOWNLOAD HERE
Believe me we would love to have your meals prepped, so would your wallet, but that is not always the reality. We put together an easy to use guide to help you stay on track with your fitness/health goals. In general, when you get stuck on the run try to keep things as lean and green. Build your meal around protein and veggies. Thankful most restaurants are in tune with healthier options, even the drive through. Then it comes to the mental game of what do I want to order vs what should I order. This is a game you will continue to play until the pain has gotten great enough to make change. Another tip I have is to always cut your portion in half. Especially at our sit-down restaurants. In America we want to feel like we are getting our money’s worth and it is very easy to consume everything on our plate in a matter of minutes. Start with a to go box and take half the food off your plate. This will help you from overeating from the start. I hope you enjoy this restaurant guide and check out the local restaurants.

Chipotle Chicken with Avocado Topping

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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    

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. Enjoy!

What’s Next?

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Nothing fires us up more than a client hitting their goal and then asking what’s next.

When most clients come to our program, they have something in mind they want to achieve. They may or may not have been successful on their own. (most likely not successful)

They enlist the help of a professional to guide them, keep them motivated and most importantly hold them accountable.

We do assessments every six weeks to ensure our clients are seeing the results they desired. The assessment process is time you get with your coach to talk about how you are doing, what do you need to consider and how do I move forward.

Then the fun part comes when someone hits that goal and says, “what’s next?”

Things that were most likely never on horizon become a new reality.

It is awesome to say the least!

One of our clients wanted to be able to go up a flight of stairs without feeling like he was having a heart attack.

We are so proud of all his consistent hard work.

He has lost 40 pounds, increased his strength and most importantly his overall cardiovascular health is awesome!

He can run up a flight of stairs!

Now he is on to what’s next, so cool!

What we love most is sky is the limit.

You can do anything.

This did not happen overnight, it happened with consistent working out and eating better week after week.

So proud of you Rex! You made my day talking to you in the gym yesterday.

We are so excited for your what’s next goal!

Are you ready for what’s next?

If so, shoot me a message back and we would be glad to help!

Take care,

Arin

Bacon Hamburger Chopped Salad and Carrot Fries

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Prep Cook Total :

20m 20m 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     

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.

Did This Happen to You?

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Have you ever read: The 15 Invaluable Laws of Growth by John Maxwell? It’s a GREAT book that has a powerful message.

In chapter 7, John says “Most people allow their lives to simply happen to them. They float along. They wait. They react. And by the time a large portion of their life is behind them, they realize that they should have been more proactive and strategic.“

Just the fact that you’re reading this email shows your commitment to your health.

Where have you been focused lately?

I always say we are all busy. Ask yourself, busy doing what? Is it what you are doing moving you closer or further away from your goals?

Your journey happens one day at a time, one workout at a time, one meal at a time, one decision at a time.

Take a minute to reflect on what you’ve learned about yourself this week. See where you spent your time? Does it coincide with your goals?

Then if you need to adjust and plan next week so that you line up with what you want out of life.

I can confidently tell you that everything good that has happened to me has never been luck. It has been intentional planning and doing.

We create success in our lives. It is very empowering when you think about it.

Let me know if you need help taking a look at where you are now and where you want to be. Sometimes we need an outside perspective looking in to see the small changes that will add up to a life time of success!

You will look back and be so proud of yourself for starting this journey. I promise.

Shoot me a note if you want to talk more!

Arin