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Transformation Fitness & Wellness

Arin Lindauer

All Meal Plans are not created equal…

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Today I wanted to share with you some thoughts around meal plans and why they are all not created equal.

I am not a huge fan of the meal plan to be honest, especially if it is nothing like how you are currently eating.

Stay with me here.

When some first starts in our program we need to see what they are currently doing. (Food Journal) Then build habits around their lifestyle, goals and work outs.

Now a meal plan can be very helpful to give you ideas on what to eat and how to structure your day. But if it has you buying things you have never heard of before and cooking with a million different items that you don’t have in your kitchen, you are less likely to follow this for very long.

I have seen people eat verbatim what their meal plan says, they see great results, then fall off as soon as the meal plan is done.

It is good they saw results and followed a plan, it doesn’t do any good to then fall off because you have not learned what to do.

Or how does it fit into your personal life?

So, an approach we like to follow is, keeping a food journal.

Let us see what you are currently doing, then we will make small modifications slowly so that you can incorporate the changes in to your lifestyle that will stick.

If you are only eating 60 grams of protein per day and you really need to be eating 150 grams per day, we need to stair step, shoot for 75 grams each day consistently for a week, then 100 grams and so on.

Or starting with water. Seems so simple, but most people do not drink enough water each day. (1/2 your body weight in ounces and if you work out or have been outside in the sun you will need more.)

Try increasing your water for just one week. See how you feel, see how your digestion has been.

We try to keep it simple because we want results to stick for life.

Nothing we do is a quick fix and we want you to be successful for life.

So, there is nothing wrong with meal plans, but be careful doing the all or nothing.

Also, we put together a Free Restaurant Guide so you can see how to eat when you are stuck on the run and need to make a better choice!

As always, if you need more help or want me to look at your food journal shoot me a message!

Take care,

Arin

Be the Healthy Role Model for Your Family

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Childhood obesity, underage drinking, smoking, and failure to exercise are all concerns for parents these days. If you want your kids to adopt a healthier, wiser lifestyle, you are going to have to show them the light. Children often learn best by example. Lead and they will likely follow.

How can you set the example and get them off on the right foot if your habits aren’t that great? Consider taking these steps to put yourself and your family on the road to better health and fitness:

Work closely with a personal trainer – Exercise is one of the best ways to get yourself and your family in shape. Coming up with a program that will suit the needs of family members of varying ages isn’t easy though. A trainer can help you pick a plan that works for you while encouraging family members to get involved. You may even want individualized plans that also include family exercise time that’s fun. Taking bike rides together, walks or even jogs through the park might do the trick.

Make eating right cool – Children are not born with a hatred for fruits, vegetables and other healthy food choices. They learn to scorn these things when processed, sugary and salty snacks and treats are introduced into their diets. Reserve the unhealthy snacks and fast-foods for occasional treats and make the healthy options the staples in your house. Also make sure your family sees you eating healthy foods. If you munch on grapes or nuts in between meals, your children will be more likely to do the same. At mealtime, present healthy options, but do take the steps to make them tasty and enjoyable. Grilled or broiled lean meats, fresh vegetables, whole grain side dishes and other similar choices are healthy and they can offer a lot of flavor.

Make exercise fun – When it’s your time to exercise, don’t let your kids hear you complain. If you really can’t handle the idea of a trip to the gym on a particular day, load up the kids in the car and go to a park for a hike. Or, just head to the backyard for a game of Frisbee or something fun. You’ll know it’s exercise, but your kids won’t.

Work on breaking bad habits – If you smoke or drink too much, take steps to kick these habits. When children see their parents smoking or drinking, they associate these behaviors with being grown up. They also believe they are acceptable. Keeping drinking down to low or moderate levels or giving up tobacco can send your children the message you want them to learn.

If you want your family to become healthier and more fitness conscious, you may have to take the first steps. When your children and even your spouse see you having fun, they are likely to follow your example. Working with your trainer or the pros at your TFW can help you get off on the right foot to effect a change for yourself and your family.

Let us know if you need help, just shoot me a message back!

Take care,

Arin

Why I Love the Summer

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Hope you are having an awesome day and enjoying this wonderful Summer weather!

This time of year, is awesome because we all start getting out, going on hikes, planning outdoor activities and vacations!

We took Leo to the Splash Pad at Tarkington Park! He absolutely loved running around and learned very quickly not to put his face over the sprayer! YIKES!

Then we got his little pool out in the back yard, which turned into a huge water bowl for our dog Maxwell! Lyvia had to sit and watch but soon enough she will be splashing around with Leo!

Also, it is grilling season!

Nothing beats throwing some chicken/steak on the grill with veggies and poof you have an awesome meal! Maybe add some BBQ sauce or a marinade and you are set!

One of my big recommendations is while you have the grill out, cook some extra meat and veggies put them in containers and use them for lunch!

One big part of truly enjoying your summer is planning.

Yes, a lot of our weekends are spontaneous in the moment fun, but before you know it this summer will be gone.

Just like planning workouts each week, it is important to plan fun, otherwise you find yourself sitting in the living room and the weekend has passed.

I have talked with several new clients this past week and we all are feeling the effects of a long winter. We talked about needing to get our bodies back so we feel good doing all the fun things that come with summer.

Nothing is worse than putting those shorts on for the first time and they won’t button.

Getting those shorts to fit comfortably means getting back into consistent workouts and nutrition. I am talking 6+ weeks of consistent workouts and nutrition. It did not come on over night and it won’t come off after a couple workouts and good meal Monday through Thursday.

Take time to plan your week and weekend, include your obligations, workouts and FUN!

Then stay consistent when working towards your goals.

The consistency will always be worth it when it comes to your health and wellness!

Let me know if you need some help, simply shoot me a message back!

Have a Fun day today!

Arin

Do not wait 11 years….

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I have officially gotten back into workouts post having our daughter. Did a strength workout on last Friday and Wednesday with the Noon rock-stars and plan to get another in today! Then got a run in last Saturday before it heated up too much.

But man, I feel so out of it.

I forgot my shoes for the first workout, no clue what I did with my heart rate monitor…

Part of it is from the lack of sleep but taking 6 weeks off let alone having a baby, takes a toll on you.

I remember when we first started our business I sat down in a consultation with a lady and I was talking to her about her goals. She told me she needed to lose the baby weight. I said, “awe, how old is your baby?”

She replied, “11 years old.”

We both sat there a second. 😉 Thankfully she laughed which broke the silence.

I’ll never forget that moment. I could see it in her eyes. After having her kids, she was never able to get back.

I completely understand this now.

It is so easy to tell someone when you are your 20s, make time for you.

It truly is easier said than done, but it must be done. We get it, but we can’t let 11 years go by.

Tony and I were just taking about how to carve time for reading. Pre-kids we got up early, would make some coffee, no one said a word for the first hour and we each read a book that was going to help us be better in some fashion.

Currently we have some really great books sitting…maybe 10 or so pages into them.

But we have to find the new normal. Just because we had kids doesn’t mean we have to stop doing everything we did before it just has a new spin.

I also think it take more intentional planning and it has to be timely and effective. This morning I got Lyvia back to sleep around 6:30am and Leo doesn’t get up till 7:30am so I could have gone back to sleep, instead I went and enjoyed that hour–reading!

It was glorious and started by day on such a good note!

That’s why I had no problem jumping back in our Team Training workouts. 45-minute workout and I chose Noon for now because it works in my schedule M/W/F when we have childcare at home. I do miss my early morning workouts and two showers a day is not my ideal, but it is how its going to fit in.

This is what it takes when you are juggling several different priorities, kids or no kids, we are all juggling a ton of things.

We can let 11 years go by and neglect us, but a lot can happen in those years.

Its to our advantage to take care of us, so that we present the best version of us to the world.

I know when I work out, I feel better about me, my clothes fit better, I have more energy and am a better mom/wife/business owner.

It is convincing ourselves every day we are worth the time.

Let me know if you want to talk more about how to juggle your schedule and still make time for you.

We would be glad to help!

Take care,

Arin

Use This Little Trick to Finally Lose the Extra Weight and Feel Energized Again…

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I know you’ve read a ton of articles about the secret fat burning workout plans of celebrities, or the latest crazy fad diet that promises glowing skin and immediate fat loss.

You know it’s too good to be true… but it still pulls you in, doesn’t it?

We’re all the same. We all want to do the least amount of work in order to achieve the best possible results. That’s not being lazy.

That’s being human.

We’ve evolved as a species because we figured out that the path of least resistance is the best – so long as it gives us the desired outcome we wanted.

But, as with anything, this can also be our downfall.

Sometimes the path of least resistance gives us false promises. We’re all used to seeing the commercials for the next workout gadget that will “shred” and “tone” our waistline. We’re all used to see supplements promising to help us eliminate extra fat deposits or erase cellulite.

We know they don’t work, but we sure want them to.

Here’s the truth…

There is no secret workout plan. There is no secret diet. There just isn’t.

So, you may be wondering what little trick I am talking about in the title of this article. Here it is.

Positive momentum.

When you’re used to sitting on the couch every night and eating take-out food it’s hard to do something different – especially if it requires you to expend energy.

It’s hard to stick with a workout program once your motivation runs dry… because it’s easier to simply not workout.

Friday nights usually lead to cheating on your new eating program. Pizza is so much more convenient.

These examples are typical because you’re relying on motivation to power through a change in your lifestyle. Numerous studies have shown that motivation is temporary.

Building your entire lifestyle change around something that we know is temporary is insane… but we still do it because we don’t know how else to motivate ourselves.

This is where my little trick of positive momentum comes in.

Instead of focusing on weight loss results… focus on smaller wins.

What does that mean?

So many of us workout in order to lose 25 pounds or 50 pounds, but the reality is your motivation will run out before that occurs.

So, then we get into the yo-yo dieting cycle or the “workout-stop for 2 months-start again- quit again” cycle.

If we can put the actual weight loss number on the back burner and instead place the focus on smaller wins then we create momentum.

If your plan is to work out every Monday, Wednesday, and Friday then focus on just working out for that day. When you complete it, feel good about it. Recognize the achievement. Give yourself a treat (not food related).

What you’ll find is that over time if you focus on achieving smaller goals that can be measured (ex. I ate a healthy breakfast) then it’s easier to follow through with the next task (eat a healthy snack or lunch). The more wins you have under your belt… the better chance you have of changing your lifestyle.

And yes, over time you’ll see the weight loss you wanted initially.

Momentum is powerful.

Even in difficult cases like someone who needs to attend Alcoholics Anonymous … the entire premise does not focus on never ever drinking again… it focuses on this moment, this hour, this day. Can you get through this moment without a drink?

This causes positive momentum and builds strength so when a temptation occurs (skipping a workout, gorging on donuts, etc.) it’s easier to overcome.

Hope this was helpful.

Have an awesome day,

Working Out Won’t Get You Where You Need to Be…

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It’s kind of odd to read that from a fitness expert, huh? I have news for you… it’s the truth. If you’ve followed me for any length of time then you know I’m a straight shooter. I tell it like it is and refuse to sell you a fantasy about true health.

Is working out good for you? YES.

Is working out a good habit to cultivate? YES.

Shot of a fitness group working out at the gym

Is working out going to help you lose weight? YES.

Do I recommend working out? YES.

Will it get you to your weight loss goals? NO.

At least it won’t get you there without one other thing… and that is nutrition.

Maybe you’ve heard the saying that weight loss is 80% nutrition and 20% working out. I agree with that.

And yes, I realize it may sound odd to have a fitness professional telling you that working out counts for only 20% of your success, but it’s the reality.

You cannot eat salty, sugary, and bad fatty foods and expect to reach your weight loss goals. You just can’t.

You can’t out run a bad diet.

This is one of the reasons why nutrition is part of my programs. We can get you active, we can get you moving, we can get you feeling alive during our sessions together… but we cannot reach your ultimate goals without giving your body the food it needs to thrive.

Eating the right things can be confusing. There are so many different views on this and it seems like one diet conflicts with another. This is why I don’t believe in dieting – I know that sounds cliché but it’s the truth.

You can’t diet through life. You have to eat and enjoy it. You have to love your food and feel as though it’s allowing you to heal and thrive.

If you have questions about your nutrition or want to talk about what you have been doing please shoot me a message. We are big about moderation and you can still enjoy your food. Sometimes it is the reality check of what you need to do to see your results and having someone help you trouble shoot.

I have definitely been there when trying to get down to a low body fat percentage. I had to reevaluate my caloric intake and take an honest look at the small things I could do to see the results I wanted. For me it was the popcorn fix at the end of the night. It was adding up to about 300 calories and for that goal it was enough to keep me from hitting it.

Let me know if you need some help or want to talk more!

Hope you are having an awesome day,