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Transformation Fitness & Wellness

Arin Lindauer

Its not always about weight loss

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We often highlight the success of someone losing weight.

Which hands down is a huge achievement for anyone.

But there is an untold story of another person’s success.

I wish I had a dollar for every time someone said they just wanted to feel better.

Let that sink in.

“I just want to feel better.”

Such a powerful statement.  Sure, it’s not sexy and doesn’t necessarily mean the scale does back flips, but it’s a true emotion.

I feel in the fitness industry we dump, “you have to lose weight or you are awful,” down people’s throats – when in reality, do you feel better?

Being active even just 2 days per week can give a much-needed boost to our mental state and even reduce symptoms of depression. In addition to lower our risk for multiple diseases.

Sure, we want clothes to fit better.

But sometimes taking a step back and realizing its not just about weight loss.

Asking yourself: Do I feel better?

As a long time, Fitness Professional, I can tell you there is nothing better than someone coming in our doors after a long/stressful day and they take it out on the weights.

When we finish the workout, they smile, high five you and you know they are in a much better place than they were when they came in.

That is the definition of feeling better.

If we only focus on the scale, we miss a boat load of benefits someone gets just by working out.

Ask yourself how you feel on a daily basis, if you don’t like how you feel consider working out.  For some people a workout is how they want to start their day, while others use a workout to end their day.  There is no right or wrong.

If you are currently hitting the gym a couple days per week – give yourself a high five!

If you need help hitting the gym, shoot me a message back.  Feeling good on a daily basis can have a ripple effect on your life.

And again, its not always about weight loss!

Take care,

Arin

Eating Out?

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Who doesn’t like to eat out?

For some of us it is a way of life and others a welcomed treat.

No matter where you are how do you dine out and still see results?

I could answer this several ways, so I decided to share 5 Tips:

TIP 1 – Sodium is ALWAYS high, ALWAYS. Make sure you drink lots of water throughout the meal and after.

TIP 2 – Sometimes it is more about the portion than what you pick out. Don’t always feel like you have to have a salad and chicken. Sometimes we simply need to get a to go box with our dinner so we can divide the portion in two, saving us half the calories and lunch the next day! If its on our plate we tend to eat it.

TIP 3 – Do look at the menu ahead of time. Especially if you are with friends. We tend to get caught up in the conversation and pick something quick verse taking the time to find a better option.

TIP 4 – Get creative – It is ok to ask for substitutions and the restaurant will either accommodate or not.

TIP 5 – Don’t Aim for Perfection. You are eating out and it may be out of your control how things are prepared or someone might even order the food for you (such as a work function). Make the best of it, keep portion small or get back on track the next day. If we are traveling and we know food will be hard to predict we always have shakes with us. We specifically us the AdvoCare Meal Replacement Shake.

Also, here is a guide that can help you navigate some fast food places.

I hope these 5 tips can help you next time you eat out!

Just because you eat out don’t let your goals fall by the side. You are important and making unemotional choices is important when fueling our bodies!

Have an awesome day today!

Arin

Don’t Focus on what you want to happen…

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Today I want to focus on the next step.

You see we get caught up in the end result.  We want a firm, toned body and tons of energy, NOW!

But we get stuck because life happens, we get busy and everyone is tugging at our time.

We can’t always control what happens.

BUT, we can control what happens next.

I have been there plenty of times.

Constantly wanting the end result, getting overwhelmed, then giving up.

Ever felt like that with your health and wellness goals?

When you ask a person, who has lost a significant amount of weight, they generally did not set out to lose that exact number.

They honestly wanted to have more energy and feel better.

They took the next step.

For most that means working out 2-3 days per week.

Then eating a little bit less each day.

Doing this day after day.

They didn’t lose 100lbs in a week.

It took over a year, maybe more.

So, what do you need to do next?

What do you need to focus on?

Start small and watch your consistent efforts snowball.

Before you know it that toned, firm body full of energy is your normal everyday life.

It can happen, by focusing on your next step.

If you are ready to take that next step shoot me a message back, we would love to help.

Take care,

Arin

Small Steps…

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What would you remove or add to your environment to create a healthier life for yourself?

Seriously I want to know…shoot your answer back to me.

For me it is creating a positive mindset.

Sounds simple right, but it is something I have struggled with for a long time now.  Reasonably things are going really well, but it can be easy to focus on the negative.

The second I realized how much pressure I was putting on myself and things are fine the better I feel.

I think sometimes we do this with other things.

When trying to lose weight I see people go all in, I have to be perfect mindset and it almost never works or at least it doesn’t work long term.

We have to remember that sometimes just having more energy is enough.

When we feel better, we tend to be more active, we eat better and as a byproduct fat loss occurs.

What is something small you can do in your day to day to create a healthier life?

-It might be listening to an audio book that is going to inspire and motivate you.

-It could be meditating or sitting in prayer the first few minutes of your day.

-Drinking you body weight in ounces of water per day.

-Increasing movement 2-3 days per week.

Think small and when you no longer thing about it, meaning it becomes part of your day, think of something else to do.

The point is keeping it small and doable.

Let me know if you want to talk, just shoot me a message back!

Imagine Yourself as a role model…

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I want you to imagine yourself as a role model.  (I know you are to someone even if you think you are not.)

What do you do each day?

What does your morning routine look like?

How do you keep fit and healthy?

I never take it lightly when someone says they appreciate what we have done for them or how it has changed their life.

I know each morning I wake up is a gift and I get to choose how my day goes.

Lately its been a struggle to stay positive.  As most know we have a 3-month-old and a just turned 2-year-old.  Life has been interesting to say the least.  Plus trying our best to run our business.

Now this is not a feel bad for Arin email.  Not even close.

I want to share that even though you might be going through some struggles, you are not alone.

In the forever, everything looks perfect on Facebook, its not!

We all struggle.

That great news is we get to choose how we respond to the struggle.

When you wake up in the morning how do your start your day?  Are you already late from hitting snooze too many times?  Or did you wake up a few hours early so you can read, drink some coffee, mediate and/or write in a journal?

My ideal way to start my day is getting up before everyone or if Tony is up there is a mutual respect of minimal talking and don’t make the coffee too strong. 😊

Read something that is going to make me better, even if its only a page or two.

Then spend some quality time with the kids and next on to work.

I make sure I workout minimum 3 days per week.  Believe me time is so precious now and it would be so easy to say I don’t have time.  Valuing our health has always been a priority and honestly everything is better when I feel good about myself.

What’s your routine for the morning?  When do you take a second to breathe?

Try a new routine if you feel like you are not where you want to be.

Ask yourself how could you be a little more like the person you want to be?

Make a list if you need to or write it on a post it and stick it to the bathroom mirror!

Then next step is:

Go be that person!

Start small, maybe it is getting up 15 minutes earlier or setting the coffee the night before.

Then map out how you want to feel and the steps it will take to feel that way.

What days do you work out or will be intentional about movement?

I hope this has got you thinking.  Remember people are watching you and looking up to you every day.  And they may only be a few feet tall!

I make a shake and take my vitamins every morning…guess who wants his own shake and vitamins now!  Proud momma!

Have an awesome day and please reach out if you need some help!

Arin

Structure is the secret…

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The fitness industry is filled with “experts”.  Everyone has the latest greatest way to get you in shape.  I remember when “muscle confusion” was the new buzz word.

Why would your muscles need confusion?

If anything, they need structure, a plan.

For most people they walk into the gym look to see what equipment is available and that’s where they start.  They go from one machine to the next, not really sure what they will do next.

Having a plan before you go the gym will set you up for success.

That plan then needs to be executed consistently.

We structure our workouts in 4-6-week periods.

Several things go into this structure.

When we first introduce a work out we are all learning.  Testing how much weight we can use for the rep scheme.  Then when we come back next week it is important to use the same weight and then increase the weight or do more reps.

If we do a completely different workout, how do we know if we are making progress?

When you do the workout for a 2nd, 3rd, 4th time you should see yourself getting stronger and more efficient in the movement.

Then we change the workout.

Our bodies respond well with consistency and over time you will see the changes to your body!

Start first with structure, write down the plan of what you want to do before you go to the gym.

If you need help with this let us know.

At our facility it is a matter of showing up, our Fitness Professionals will take you through the work out and make sure you are appropriately pushing.

Going to the gym can be overwhelming especially with the sea of machines.  Where do you start?

We can help you with how to structure your workouts so you see the results you want to see.

Have a plan, then execute that plan consistently…get great results!

Let us know if you need help,

Arin