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Transformation Fitness & Wellness

Arin Lindauer

Rosemary Turkey Breast

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Rosemary Turkey Breast

Ingredients

  • 2 tablespoons olive oil
  • 8 to 10 garlic cloves, peeled
  • 3 tablespoons chopped fresh rosemary or 3 teaspoons dried rosemary, crushed
  • 1 teaspoon salt
  • 1 teaspoon paprika
  • 1/2 teaspoon coarsely ground pepper
  • 1 bone-in turkey breast (5 pounds)

Directions

  • In a food processor, combine the oil, garlic, rosemary, salt, paprika and pepper; cover and process until garlic is coarsely chopped.
  • With your fingers, carefully loosen the skin from both sides of turkey breast. Spread half of the garlic mixture over the meat under the skin. Smooth skin over meat and secure to underside of breast with toothpicks. Spread remaining garlic mixture over turkey skin.
  • Place turkey breast on a rack in a shallow roasting pan. Bake, uncovered, at 325° for 1-1/2 to 2 hours or until a thermometer reads 170°. Let stand for 15 minutes before slicing. Discard toothpicks.

Nutrition Facts

4 ounces cooked turkey (calculated without skin): 148 calories, 3g fat (0 saturated fat), 78mg cholesterol, 207mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 29g protein. Diabetic Exchanges: 4 lean meat.

Originally published as Rosemary Turkey in Light & Tasty December/January 2006

 

2 Areas Most Women Struggle (And Men too!)

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I read in an article yesterday about why men and women struggle.

It wasn’t overly complicated either.

Women struggle with being over stressed and overeating.

Men on the other hand struggle with being stressed and out of shape.

I can attest to the female side of things, women put everyone else first and by the time we get to do anything for ourselves we are exhausted.

I never really understood how anyone would forget to eat. I always thought how is this even possible, as I perfectly consumed my 6 small meals a day that I perfectly meal prepped the Sunday before!

Then insert owning our business, insert having kids…enough said. The other day I was about ready to pass out, it was time for dinner and I realized my lunch was still sitting in the fridge.

My food was literally there ready to be eaten but I was so busy getting the kids their lunch, naps and sneaking in some emails that I completely missed my own needs.

Women I get you.

Men as you enter your 30s, 40s, 50s, you get busier each decade and have more responsibilities.

I have watched Tony over this last decade and workouts were a nonnegotiable and just part of his day to day. It was like breathing. Then he had surgery on his hernia, went through recovery, had our second child and it’s a win if he gets 2 workouts in a week and he is pumped if he gets 3.

So why do I write all this?

Because we get it.

We go through it too and that’s what helps us coach our clients.

Finding ways to work through life.

With women I find helping them be consistent with workouts and having a better relationship with food is key. We put a ton of pressure on ourselves and for most of us we like checking things off a list. That list needs to include personal things to.

We also have to break up with some food habits/behaviors. I broke up with cheese!

With men we have to find ways to insert workouts and become efficient in the gym. Sure, you can do back and bi’s, then chest and tri’s, then there is leg day OR you could get what you need in a matter of a couple workouts being more efficient.

In short, we all struggle, each a bit differently, but we understand and can help you find solutions.

Set up a call with me if you want help, we can talk more about your personal needs.

Have an awesome day today!

Arin

Being Thankful for Your Body

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In the spirit of being thankful, I think something we should all be thankful for is our bodies.

No matter where your body is at in the process, be thankful.

When you really think about your body it is a miraculous creation.

For some of us we get caught up in what we want our bodies to look like or feel like and we may speak negatively or feel negatively about our body.

I know I personally can get caught up in the negativity. I am post having two kids and 7 months later I get frustrated with my body more from how it looks. I still have this nagging 10 lbs to lose, my abs have slight separation between them and most days I feel fatigued.

What I need to do is re-frame how I think about my body and be thankful what it has accomplished to date. The changes will come with consistent exercise, better nutrition and more sleep.

So here goes:

I am thankful that in three years, my body carried and birthed two amazing babies, not everyone gets this opportunity and I am truly thankful. With Leo’s birth they took into account how strong/healthy I was going into his birth and held off from an emergency c-section, that was huge! They asked me after 53 hours into his birth do you think you can push? A wave of energy flew through me, YES…2 hours later he was born.

I am thankful for being able to get back into workouts and I have gained most of my strength back in a matter of months! This is huge. I get a huge burst of energy after each workout, no matter how many hours of sleep I have gotten.

I am thankful for the mental strength. This past year has been super overwhelming running a business, having two kids under two and building a house with a less than desirable builder. Even on days I have not felt strong by body kept going and doing, I am thankful for this.

This is just a few for me, what are you thankful for when it comes to your body?

Try this out.

Think about what your body does day in a day out. It may seem small and insignificant to you but it is a win.

Start spreading thankfulness and start with you!

I am thankful for you!

Arin

Roasted Greens and Tomatoes

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Ingredients

  • 1-1/2 pounds fresh green beans, trimmed and halved
  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon salt
  • 2 cups grape tomatoes, halved
  • 1/2 cup grated Parmesan cheese

Directions

  • Preheat oven to 425°. Place green beans in a 15x10x1-in. baking pan coated with cooking spray. Mix oil, Italian seasoning and salt; drizzle over beans. Toss to coat. Roast 10 minutes, stirring once.
  • Add tomatoes to pan. Roast 4-6 minutes longer or until beans are crisp-tender and tomatoes are softened. Sprinkle with cheese.

Nutrition Facts

3/4 cup: 70 calories, 3g fat (1g saturated fat), 4mg cholesterol, 231mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat

2 Healthy Thanksgiving Day Recipes

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I was digging around looking for some recipes for Thanksgiving and I found a few on Eating Well that I thought I would share.

Yes, nothing beats the old faith full recipes and I am not sure if I could swap my mash potatoes for “cauliflower potatoes”! 😉

But I thought these looked pretty good and wanted to share them with you!

Sautéed Brussel Sprouts with Bacon

This side has caught more steam over the years and who doesn’t love bacon?

Slow-Cooker Green Bean Casserole with Crispy Onions

This one is great because it cuts down on calories, frees up the oven by using the slow cooker and take the time to make the onion topping. So much better tasting than the store bought, in my opinion.

Click around at the other recipes for ideas.

I know in all families there are nonnegotiable when it comes to the Turkey dinner, but consider testing out some different recipes.

Have a great rest of your weekend,

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.
image
Profile Image Arin Lindauer
Owner
Transformation Fitness and Wellness
support@tfwellness.com
(317) 927-9689 – Work
www.tfwellness.com

4 Tips to Help You Through the Holidays

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First and foremost, I cannot believe it is the holidays. I am sure we all say this every year, but I really cannot believe in less than two weeks it is Turkey Day!

So, I wanted to put together a list to help you conquer the holidays!

In our gym we have everyone putting up $20 bills to Hold Out through the Holidays. It is a simple weigh in now and then again January 4th. No Gain you get your $20 back, if you gain, we donate the $20 to Riley Children’s Foundation.

I recommend you doing this even if you are not in our gym. Put $20 or whatever size bill you need and hang it up in the bathroom or in a place you will look at daily…maybe hang it on the fridge!

That way it is a constant motivator to not go over board this time of year.

If $20 isn’t enough put $50 or heck even a $100 up and make a deal with yourself this year.

So here are my 4 Tips:

Tip 1:

Set a goal not to gain the average 7-10 pounds most Americans gain this time of year. The reason I like the no gain goal is it gives you some wiggle room. You can absolutely lose weight this time of year. But I like setting a plan that is manageable and allows you to live life and enjoy yourself. Then you won’t have to back track at the first of the year.

Tip 2:

Continue to plan your food. Just like planning a work week or kids schedules, plan your food. Know when you are eating out, when you have a party to attend (does it include food or not). Then what are you cooking and/or how many meals do you need to prepare. This is where most of us get in trouble, you are hungry, no food in the house – so you get take out or run through a drive thru. None of that will help the waist, especially if you are already consuming holiday goodies, treats, drinks, etc.

Tip 3:

Bring a healthier dish. Ok in reality Thanksgiving is one day. BUT…we have our family dinner, our in-law’s dinner, our Friendsgiving, work Thanksgiving…I could go on. What can I say we like to eat! So, the best strategy is bringing a better dish. Yes, you will have the old faithful dishes, have a small amount and load up on turkey and veggies (that are not smothered in butter or cream!). I love the root vegetable recipes you can bake in the oven. Super simple, peel and cut the veggies, use some olive oil and spices, bake, then put them in a pretty dish. Here are some good examples from Eating Well.

Tip 4:

Don’t show up hangry. I remember as a kid my mom saying now, we are not eating breakfast this morning because we are going to your Aunt Judy’s for Thanksgiving. WHAT! Stay on your normal routine, that way you don’t go over board and end up over eating. I even recommend taking in a meal replacement shake before events like this, so that you are not hungry and you eat smaller portions. (I know I am super fun!)

I will say it again; the holidays are here and I hope you have a wonderful season. Use these tips and if you need any help, let me know.

Have a great day,

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.
image
Profile Image Arin Lindauer
Owner
Transformation Fitness and Wellness
support@tfwellness.com
(317) 927-9689 – Work
www.tfwellness.com