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Transformation Fitness & Wellness

Arin Lindauer

Forward Progress

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I am sure no one reading this has ever felt like they kept working towards something and you weren’t seeing results fast enough.

I mean we all just see fat melting off our bodies at rapid rates, right?!

I know I am like most and we want results yesterday. No matter if its fitness/health goals, life goals, etc. Things never happen overnight.

I was having a great conversation with a couple clients after a “fun” cardio workout and one of them said she never set out to lose over a 100 lbs.

I kind of stood there for a second taking that in.

She came to us originally to get in better health. Then she set small 6-week goals with her personal coach. Each assessment went by and it was another 10 pounds, another 10 pounds and then it the goals was to get under 200 pounds.

In just over year 100 pounds was gone.

Losing any kind of weight takes intentional work. Whether its 10 or 100 pounds it takes setting up a plan and executing it daily.

It is not when you feel like it, it’s not when all weather conditions are perfect, it’s a daily intention.

What can you do today that will help you make progress tomorrow?

Think small victories over each day.

Such as drinking ½ your body weight in ounces.

Or being active for 30 minutes.

Neither are huge but if you did one of them day after day you would see change.

Take control of your day and if you need help, shoot me a message back!

Take care,

Arin

Hasselback Caprese Chicken

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2 boneless, skinless chicken breasts (8 ounces each)

½ teaspoon salt, divided

½ teaspoon ground pepper, divided

1 medium tomato, sliced

3 ounces fresh mozzarella, halved and sliced

¼ cup prepared pesto

8 cups broccoli florets

2 tablespoons extra-virgin olive oil

  1. Preheat oven to 375°F. Coat a large rimmed baking sheet with cooking spray.
  2. Make crosswise cuts every ½ inch along both chicken breasts, slicing almost to the bottom but not all the way through. Sprinkle chicken with ¼ teaspoon each salt and pepper. Fill the cuts alternately with tomato and mozzarella slices. Brush with pesto. Transfer the chicken to one side of the prepared baking sheet.
  3. Toss broccoli, oil and the remaining ¼ teaspoon each salt and pepper in a large bowl. If there are any tomato slices left, mix them in. Transfer the broccoli mixture to the empty side of the baking sheet.
  4. Bake until the chicken is no longer pink in the center and the broccoli is tender, about 25 minutes. Cut each breast in half and serve with the broccoli.
  • Per serving: 355 calories; 19 g fat(6 g sat); 4 g fiber; 10 g carbohydrates; 38 g protein; 117 mcg folate; 105 mg cholesterol; 3 g sugars; 0 g added sugars; 4,840 IU vitamin A; 138 mg vitamin C; 296 mg calcium; 2 mg iron; 634 mg sodium; 979 mg potassium
  • Nutrition Bonus: Vitamin C (230% daily value), Vitamin A (97% dv), Calcium (30% dv), Folate (29% dv)
  • Carbohydrate Servings: ½

Exchanges: 3½ lean-fat protein, 2½ fat, 1½ vegetable, ½ medium-fat protein

Do You Need A Coach?

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Today I wanted to talk about how we coach our clients.

One of the biggest things we do outside of the workouts is hold our clients accountable.

For some people it is a weekly message checking on nutrition, did they make it to all their workouts and are they on track to see the results they wanted to see.

For others it’s a matter of checking behind the scenes to see if they are making it into workouts and do, they need any other support.

The important thing we do is meet our clients where they are.

There is no reason to be down some one’s throat when simply making it two times a week is the best they can do right now.

But it may mean wearing the mean pants and helping someone break through what is holding them back.

I know for me personally, I like having a coach who turns it on when I have a specific goal I want to hit, then the rest of the time I am good.

Listening to our clients is key to knowing what is best and appropriate for each client.

If this is something you are needing in your life, a coach, we are here for you.

Shoot me a message back and let’s set up a call to talk about what would be best for you!

Have an awesome day,

Arin

Mental Toughness

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I saw this in a book and wanted to share it with you today!

TRUE MENTAL TOUGHNESS

-Have a great attitude

-Give your very best

-Treat people really really well

-Have unconditional gratitude

-Regardless of your circumstances

The author went on to talk about partially controllable goals, being very alluring, but very dangerous. Things like winning, rebounding, sales, or beating an opponent can distract us from what is really important: the person we become on the journey.

I may or may not have shared a story about a scrap book I had as a kid. I absolutely refused to put one ribbon with all my track ribbons. (I tucked it in the back.)

Want to know why…it was Red.

All the rest of my ribbons were Blue.

My mom told me to put the red ribbon in there because second place was still good. I refused and well…we kind of got into it, because I did not want to show that I had gotten beat.

So, what, I got beat.

What I did not understand at the time was the journey and process. I went from the kid getting last place in every race the year before to a year later and some sweet running shoes — to setting records.

I did not understand the process.

I did not want to be last anymore so I started running in the off season…A LOT!

I would do sprints over and over, I watched the professionals run, I read magazines, etc. If it had anything to do with running, I was all over it. I also got some sweet running outfits. That always makes you faster!

What I did not realize was, I was setting myself up for success. I was going through the hard work it takes to be great at something. For me at this time it was running.

A couple lessons:

Enjoying the process – Journey

Winning is not always First Place – Winning is our own definition

I hope you are having a great week so far and if you need help reach out.

Have an amazing day!

Arin

 

Solving Problems

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When it comes to fitness and nutrition programs its amazing how all over the board our industry can be.

How do you know one program works over another?

For me if I was in your shoes I would want to know if other people have been in the same situation and then have they gotten the results I desire.

Pretty simple, right?

Most trainers or programs either neglect to highlight the amazing stories of their clients. These stories are inspiration of people who have been in your shoes and have fought adversity.

I still get choked up listening to them. (Check out some real stories HERE.)

What I think fitness and nutrition programs should work on is how to solve client problems.

What do I need to eat and when?

What workout is most effective for me to get results?

Time, how to carve out time for ME?

I’m post a surgery or physical therapy what do I need to do to keep me safe?

How do I keep it from getting boring?

TIME…did I say time already?

Listening to clients and understanding what they need is important. Another huge spot is Accountability. We all seem to have a decent understanding of what to do, its doing it. Then doing it again and again, even when we don’t want to.

So what problems can we help you solve?

Reaching out is one of the hardest things to do but it is so worth it in the end.

I’ll go back to these amazing stories, these stories are not about me, they are about the real people who have worked through each set back, have worked through previous health issues and won.

Each person is different but we just want to know that someone cares about us and can help us win.

If you need help winning, let me know.

We can jump on the phone for a few minutes and talk about you!

Let me know how we can help,

Arin

Holiday Roasted Vegetables

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Holiday Roasted Vegetables

Ingredients

3/4 lb. Brussels sprouts, trimmed and halved

2 large carrots, peeled and sliced into 1/2” pieces

extra-virgin olive oil

1 tbsp. balsamic vinegar

1 tsp. chopped rosemary leaves

1 tsp. chopped thyme leaves

1/2 c. toasted pecans

1/2 c. dried cranberries

Directions

  1. Preheat oven to 400 degrees F.
  2. Scatter vegetables on a large sheet pan. Toss with enough olive oil to coat each piece, then toss with balsamic vinegar. Season with salt and pepper. Scatter herbs around the pan. Bake for 20-25 minutes, until the vegetable are tender, shaking the pan halfway through.
  3. Before serving, toss roasted vegetables with pecan and cranberries.