Arin Lindauer

Whatever you ask for, by thinking about it repeatedly, especially with emotion, will be unconsciously accepted as important.

Your brain will begin to formulate action plans and stimulate automatic behaviors that will lead most expediently to you getting exactly what you were thinking about the most.

However, this power is neutral and works in both directions!

Most people focus on the negative, mull over problems, and replay past failures in the theater of their minds.

When you focus on what you don’t want, you are programming your mind to get more of what you don’t want.

Your unconscious doesn’t evaluate whether your requests are good or bad, it simply follows instructions.

You may have heard it take at least 21-61 days to develop a new habit.

So why is it so hard to form new healthy habits?

One problem: the old unconscious programming opposing your new conscious desires.

The solution is simple: reprogram your brain.

When you start on a new program of mental training alongside your physical training, the old programming that could have sabotaged your new plan will weaken, new circuits will form and your conscious desires and unconscious programming will come into alignment.

Step 1: Choose Specific, measurable goals

Step 2: Set achievable goals but without limits

Step 3: Set your goals with a deadline

Step 4: Uncover your reasons

Step 5: Write down your goals as affirmations

To some this may seem all too easy to be so powerful.  There are scientific laws of mind operating here.  Think of gravity.  Whether you believe in it or not doesn’t stop it from working.

Let me know if you need help and remember you just might get what you ask for!  Make it good!

Take care,

Arin

Here’s a hint: It makes up 60% of your bodyweight. And you need to keep replenishing it!

It’s no secret that you MUST drink a fair amount of water every day.

Since you also lose large amounts of water every day through urination, bowel movements, perspiration, skin evaporation, and breathing, you need to replenish what’s lost or you’ll become dehydrated. In fact, your brain triggers your thirst mechanism if you don’t replace water quickly enough.

PS – Even though it’s a liquid, if you drink alcohol, it interferes with the communication between your brain and your kidneys, sometimes causing you to excrete too much fluid. That’s why you may feel thirsty, even if you’ve drunk alcohol.

Many people like the idea that drinking a lot of water can help you lose weight. Be aware though, that drinking water doesn’t directly lead to losing weight, but it’s often a side benefit.

Indirectly, when you drink more water, you’re less likely to eat more calories. Fewer calories also usually means eating less sodium, saturated fat, bad cholesterol, and sugar. In fact, according to WebMD, one extra cup of water a day will save you 68 calories. Three extra cups will save you 205 calories, which is as many calories as you would burn by walking 2.5 miles.

However, don’t think you can eat more, or sit on your butt more, just because you’re drinking more water. It simply means you’re filling up on water instead of on food.

Another way to help you lose weight as a result of increased water intake is to choose foods with higher water content – such as fruits, vegetables, broth-based soups, oatmeal, and beans – that are healthier and more filling.

When you’re exercising, you have to be intentional about replacing lost fluids with water. In addition to slaking your thirst, you also energize your muscles. Strenuous exercise can deplete the electrolytes in your cells, which leads to muscle fatigue. To perform at your best, drink more water!

Want to keep looking young? Your skin contains a lot of water and will begin to look dry and wrinkled if you don’t stay hydrated.

And let’s get “down and dirty” to talk about how important water is for removing waste products from your body.

Your kidneys need plenty of water in order to clean out and eliminate toxins and waste. When you don’t have enough water in your system, urine concentration, color, and odor increase because the kidneys hold onto it longer. And kidney stones are often a result of not drinking enough water.

Feeling constipated? If you’re not drinking enough water, your colon pulls water from your stool to remain hydrated… and you end up with constipation. Drink water and eat fiber to keep things moving!

In addition, adequate hydration:

• Keeps your temperature normal
• Protects all your tissues and organs
• Lubricates your joints

But not everyone loves to drink water. So how do you make sure you drink enough?

• Squeeze in a little fresh lemon, lime, strawberry, or cucumber. Mix up the flavors in your water bottle and add variety to your life!
• Drink water with every meal
• In fact, drink water BEFORE every meal and fill up your belly before sitting down
• Carry around a refillable bottle of water – keep one in your car, in your bag, at your desk, etc. – and refill it with fresh whatever whenever you get a chance. (Side note: washable refillable bottles not only save you money, but are also MUCH better for the environment than disposable plastic bottles…)
• Eat more fruits and vegetables that are high in water content

If you’d like to know how to make sure you drink more water, especially to help you achieve your fitness and weight goals, I’d be happy to speak with you!

Just shoot me an email back and we will hop on the phone!

In the meantime drink some water!

Arin

 

Today I am coming from my heart and how we help clients.

When we coach clients it gets personal, it gets deep and it can definitely get emotional.
This all part of what we do.

A coach listens and sometimes we do have to get real or point out behaviors that are tough for any us to own, myself included.

A statement we hear is: “I felt like I was letting you down.”

Rest assured we are here to walk beside you and help you.

With some clients the win is simply making workouts.

With another client its seeing that scale move and move some more.

And everything in between.

Success is measured differently for each person.

This is why it is so important to go back to the client’s why.  What is driving them to want to make change.

Then are they willing to do what it takes.

It is ok to say no or not right now.

Life happens, situations come up, but I always encourage people to step back and get clear on what is important to them.

We all like the feel good but can some temporary “pain” be worth getting over the hump.  Yes and no.

I know I am being very round in my language today, but I think it is important to understand as coaches we are here to walk with you on this journey.  This is your journey and no matter how many twists and turns we are always here for you.

Yes, we wear “mean pants” some days but it is always with your best interest.

Tony and I have always believed in having a coach and if I had a coach always “pat me on the head” or “tell me it’s ok”, we would not be where we are today.

Its important that a coach holds you accountable to the actions it will take to achieve the goals you want.

I can tell you it is always worth it, but it is also ok to shift a goal too.  Not give up, more find out what is really important to you.

When was the last time you were with some friends and someone told a joke that caused you to snort your drink through your nose?

When did you last laugh so hard your stomach hurt, and you couldn’t stop laughing, and you waved your hand soundlessly at your friend – who was also doubled over – hardly able to take a breath, and all that came out was a little wheeze, as you gasped for breath?

Believe it or not, laughter is terrific medicine!

 

 

 

Short-term, laughter changes your mood and gives you a mental lift. But it also changes your body. Laughter:

• Activates and relieves your stress response, while increasing your heart rate and blood pressure. After your stomach stops hurting, you feel great, physically.
• Causes you to take in a lot of extra oxygen, which stimulates your heart, lungs, and muscles, and increases blood flow to your brain.
• Increases your endorphins. Those are the brain and nervous system hormones that relieve pain and increase feelings of pleasure and euphoria.
• Reduces your stress hormones, which, if left unchecked, leave your body unbalanced and unable to fight off infection, as well as leaving you constantly feeling stressed. So reducing them is a good idea.
• Boosts your immune system by stimulating antibody cells – or T-cells – that fight off infection.
• Stimulates your circulation and helps your muscles relax, both of which reduce physical symptoms of stress.
• Lowers your blood pressure, which reduces your risk of stroke and heart attack.
• Works your abs and other muscles. It’s a natural exercise! When your stomach muscles expand and contract, like when you do strenuous exercise, you’re using muscles you don’t normally use. That’s why hearty laughter can “hurt”! But you can also “work out” your legs, back, shoulders, and arms when you really let out a long guffaw

Longer term, regularly adding hearty laughter to your life includes these benefits:

• Changes your thoughts and mood from negative to positive, even from depression to exhilaration. This turns into chemical reactions that change your body from stressed to relaxed which helps you stay healthy over time.
• Reduces chronic pain by producing natural painkillers
• Increases brain blood flow which improves your memory. In addition, emotional connection to something that you’re learning – such as finding something funny and laughing about it – helps you retain that memory better because you create more neural connections to the information.
• Fights cancer by increasing levels of IFN in your body. IFN stimulates cells that are the first defense against cancer and abnormal growth of tumors.
• Makes you feel happier and more satisfied with life. When you’re happier, it’s easier to connect with other people, both those you already know and love, and those who are new to you.
• Being in a good mood leads to choosing healthier foods… and you can guess what THOSE benefits are!
• Helps you be more creative, as a result of several of the above: reduced stress hormones, increased endorphins, increased oxygen levels in the brain.

In short, laughter is great for your body, great for your brain, and great for your spirit, or mind.

And you don’t even have to laugh for real! Your brain doesn’t actually care whether you’re laughing at something funny, or if your body is just going through the motions. You still benefit, physically. And before long, you also benefit mentally.

Try it now. Try smiling and feeling terrible. I dare you.

You can’t do it! When you smile, it immediately changes your body chemistry, which changes your feelings and emotions. Now I challenge you to laugh heartily for the next minute, and see how you feel.

Start by adding humor to your life every day – funny cartoons, videos, recordings, etc. – and if you don’t feel like laughing, do it anyway. Give out a great big guffaw and follow it up with giggles and chortles.

And if you try it in public, you’ll probably get others laughing with you!

Whether or not you feel like you’re a funny person, if you could benefit by having a laugh with me, and talking about your health and wellness goals, I’d love to talk with you!

Shoot me a message and we will set up a time for us to talk… and laugh!

Hope you are having a great day!

 

We have been using a really cool technique at TFW for our warm ups called RPR (Reflexive Performance Reset) or Be activated.

We know it might feel a little weird or seem like voodoo, but you have to trust us on the application and the results can be amazing.

We are under constant stress, which is interpreted as survival mode by your body. When in survival mode your body utilizes harmful compensation patterns which can lead to injury. RPR or Be Activated techniques resets the body out of survival mode and into performance mode.

Your body has two priorities for optimal performance; to breathe and move correctly. Our bodies find a way to meet those priorities by creating harmful compensation patterns.

How can activations changes performance?

You should be exploding. Movement in the human body happens from the inside out – starting with the core. But as stress and tension accumulate over time, key muscles can “switch off” and stop doing their work. Your body will compensate, using stronger muscles to do the work of weak or non-functioning ones.

The result is loss of balance, imperfect movement and over-taxed muscles that can lead to injury. And because the nervous system is affected too, under-performing individuals show reduced reflexes and poor mental focus.

You can power through it. Or you can correct these compensations with the Be Activated or RPR techniques.

Self-Activation is built on two easy principles:

1. Intentional diaphragmatic breathing stimulates the core and balances the nervous system, preparing body and mind for better performance
2. Stimulation of pressure points re-activates core muscles like the glutes and psoas, returning the body to its ideal “inside-out” sequence of movement.

By breathing correctly and rubbing key areas with your hands or with a Self-Activation Stick before physical activity, you will improve performance and reducing injuries. The changes are immediate, and the results are measurable.

Coming from personal experience, I had some issues with my pelvis post having our son, which led to dysfunction when trying to deadlift. I learned that my psoas was not turned on and with some very simple activation techniques I have not had any issues since! Let alone back pain!

We can perform an assessment to see where you may have dysfunctions and if you are experiencing pain it is worth a shot to get assessed! Shoot us a message, we would be glad to help!

The best part about RPR and Be Activated is once you learn how to do this technique you can do it on yourself before your workouts!

Let us know if we can help you!

Arin