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Transformation Fitness & Wellness

Arin Lindauer

Busy is an excuse

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If you read the subject line it may sting a little or you might not be to happy with me, but hear me out.

Being busy is relative.

We are ALL busy.

Seriously, I keep waiting for things to calm down…insert two kids. (Not happening.)

I hear this phrase a lot and on one hand I totally understand it. Running a business, having two young kids at home, there is never enough time.

I have even caught myself saying I don’t have time to work out, then I remember my why.

If I don’t take care of myself, who is going to take care of these kids.

If I don’t take care of myself, who am I inspiring as an owner of a fitness business.

These little ones are watching our every move and Leo even knows, Mommy goes and works out and then she helps other people.

He understands that I need my time to help myself and help those around me.

Busy is an excuse because we are all busy.

We have to decide what is important to us and prioritize our time.

Our lives don’t come with guarantees and you don’t want to regret not taking care of you. It doesn’t matter if you are in your 30s or 80s, start now.

It doesn’t have to be fancy.

Start eating better and moving your body, daily.

We can get more creative as we go and if you need help taking it to the next level or not sure where to begin, shoot me a message.

Busy is an Excuse.

You are worth the time and money.

In the long run it may gain you more time, certainly quality time and save you money in the long run.

We are always here for you,

Arin

Orange Roasted Salmon

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Ingredients: 2 orange slices, 1 onion, 1 tblspoon olive oil, 5 (6 ounce salmon filets), 1 tablespoon lemon pepper, parsley, honey and lemon juice.

  1. Preparation: Preheat the oven to 400 degrees F (200 degrees C).
  2. In a small bowl or cup, stir together the lemon pepper, garlic powder, and dried parsley. Place the slices from one of the oranges in a single layer in the bottom of a 9×13 inch baking dish. Place a layer of onion slices over the orange. Drizzle with a little bit of olive oil, and sprinkle with half of the herb mixture.
  3. Place the dish in the preheated oven, and roast for about 25 minutes, or until the onions are browned and tender. Remove the dish from the oven, and increase the temperature to 450 degrees F (220 degrees C).
  4. Push the onion and orange slices to the outer edge of the baking dish, and place the salmon fillets in the center. Season with the remaining half of the herb mixture. Whisk together the orange juice, lemon juice and honey in a small bowl. Pour evenly over the salmon.
  5. Bake for 12 to 15 minutes in the preheated oven, or until the salmon is opaque in the center. Remove fillets to a serving dish, and discard the roasted orange. Garnish fillets with roasted onions and fresh orange slices. Per Serving: 345 calories; 14.9 g fat; 17.4 g carbohydrates; 34.7 g protein; 93 mg cholesterol; 353 mg sodium. 

Great start to 2019!

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Hey everyone!
Hoping you are off to a great start for 2019!
If you are here local reading this, wow on the snow, right? I hear there is more coming this weekend! Check out the snowman Leo and Tony built! Lyvia and I supervised!

I wanted to give you some simple rules to follow when it comes to eating.
I am sure you have read these before or it may seem like common sense but it is worth repeating.
1.) Eat Slowly
2.) Stop at 80% Full
3.) Eat Protein
4.) Eat Vegetables
I know each of these seems simple, but what is easy to do is easy not to do.
Think of the rainbow when planning foods.
Every diet that comes out claiming to be the latest greatest comes back to some simple principals. For most people it is the concept of following a plan, eating less and preparing more.
We become intentional about our food and thus see results.
Try not to over complicate your nutrition.
If following a rigid diet isn’t working, ditch it and try something new. You should not be miserable.
I know some people who have been wildly successful on Whole 30 and some who hated it.
Do what works for you.
You get one body and it is worth it to take care of it.
If you need help, shoot me an email, I am here for you.
Arin
P.S. Whenever you’re ready… here are 3 ways I can help you be healthier and happier:
1. JOIN our FREE FB Group – Get FIT INDY!
Free group filled with Nutrition Tips, Workouts you can do anywhere, answer any questions you have along the way. Basically the best resource you can get when it comes to health and wellness! JOIN TODAY!
2. Be my guest for a free week of workouts!
If you’d like to come in to attend a ‘Bring a Friend’ training session as my guest…just reply and put “Guest” in the subject line, and I’ll get you all the details!
3. What’s your Health and Wellness Score?
Check out our Free Score Card and see how you rank in each category of Health.


Arin Lindauer

Writing Down Goals

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Hope your new year is off to a great start!
We are starting the year strong and TFW and I wanted to encourage you to do something we just did in our gym.
We have a chalkboard wall and I asked clients to write down something they want to achieve by January 31st, 2019.
A simple goal, done in a matter of weeks.
There is a ton of power in the amount of time and physically writing it down.
The timing is short and concise. Long enough to change a behavior but not too long that we forget about it.
Then writing it down means you thought about what was important to you, then make it public. Even though we did not write our names next to it we will see it each time we are in gym.
Here is some of the goals:

Bed by 10:30pm
No alcohol in January
Make 4 workouts per week
Make 2 workouts per week
Lose 8lbs
No Chocolate
And there were many more! I am excited to see how everyone does this month and on into 2019.
If you are a member of our gym I encourage you to still write a goal up on the board if you have not already. Then if you are not a member, take a post it and write a goal down, date it by January 31st and let’s see what happens.
Again, Happy New Year!
If you have not heard about our next Transformation Challenge, take a look! It is one of my favorite programs we do!


Take care,
Arin

Quinoa with Asian Flavors

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1 tablespoon olive oil, 2 cups chicken broth, 1 cup quinoa, 2 tablespoons soy sauce, 2 green onions, 1 minced garlic.

Preparation: Heat olive oil in a saucepan over medium heat. Stir in quinoa and allow to toast for 2 to 3 minutes, then add chicken broth, soy sauce, ginger and garlic. Increase heat and bring to a boil. Cover and reduce heat to low. Simmer until all liquid has been absorbed, 25 to 30 minutes. Fluff quinoa with fork and top with green onions before serving. Per Serving: 196 calories; 6 g fat; 28.9 g carbohydrates;6.7 g protein; 0 mg cholesterol; 455 mg sodium.

Transformation Challenge 2019

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This picture is our Top 3 Finishers from our July 2018 Challenge. Kelli Ray saw the most change and won our GRAND PRIZE, check out what she has to say:

“The Transformation Challenge was a life changing moment for me and my health. Prior to doing the challenge, I would eat whatever I wanted and would run on occasion as my work out. The challenge taught me a better approach to my nutrition and it also taught me a whole new world of exercise! During the challenge, I was very focused and it completely paid off…I lost 14 lbs and 7% body fat in 6 weeks! I couldn’t thank TFW more!” -Kelli Ray July 2018 Participant

“I’ve not been big on going to the gym in the past, so when a friend (another member of TFW) suggested trying out the Fitness Challenge in July 2018 I was hesitant (I’d worked out at gyms on occasion, but was never able to get into it). But this turned out to be a very different experience, and six weeks has stretched into almost four months! I really enjoyed working out as part of a class rather than trying to research or invent exercises on my own. I also appreciate the focus on diet in addition to training: “you can’t out train bad nutrition”. It gave me a great excuse to get back in the kitchen and start cooking. One last thought: you never whom you’ll meet ;)” -Eric Diters July 2018 Participant
Link https://indypersonaltraining.net/tfw

These are the words from real participants who are still in our program today! They are doing a tremendous job and we are so proud of them!
Are you next? I sure hope so, secure your spots NOW!
Arin