Arin Lindauer

They are interpretations or value judgements you make about yourself, your experiences, and the world around you.

It is almost like a mental software installed in our brain that takes in raw data through your senses and then applies meaning to it.

If you weigh yourself it is a fact when you look at the number and compare it from the previous weeks weight.

BUT it is a belief when you use that number to determine that a “diet” is not working or “I’ll never lose weight”.

You create a belief around what you thought your results meant.

Beliefs are fun too, if you don’t believe something is possible, you usually won’t attempt it.  Also, if you try while your mind is preoccupied with doubts, you won’t perform well and you are likely to quit at the first obstacle.

So how do we identify Limiting Beliefs: First take an honest self-analysis.

-What causes me to be overweight?

-What is preventing me from getting leaner?

IF you answer with cause and effect or if then relationships, you have limiting beliefs.

-I have a slow metabolism

-I am a foodie

-I have kids and a job, so there is no time for me

-I always gain weight back

-I can’t lose weight, I have a thyroid problem

Limiting beliefs include any excuse that is holding you back or any thought preventing you from taking action.  Once you identify the limiting belief, challenge it!

What are the consequences of keeping this limiting belief?

What has this cost me in the past?

What is it costing me today?

What will my future consequences be if I don’t change this now?

You were not born with any beliefs; you acquired and developed all of them over time.  This means you can change an old belief or acquire a new one anytime you choose.

If you need help sorting through limiting beliefs shoot me a message.  We are here to help!

Arin

One of the most important steps in anyone’s health and wellness journey is measuring progress.  Otherwise how do you know if what you are doing is working?

We may get up morning after morning do our routine, feel pretty good about it, then step on the scale and nothing is happening.

This is super frustrating.

Or nutrition, you have been eating reasonably well, meal planning, etc. but again you step on the scale and nothing or very little movement.

This can be a vicious process and extremely frustrating.

Ultimately it can be defeating enough that we give up.

We get it.

That’s why it is so important to assess progress consistently with a few measurements.

We do rely on the scale, but we also rely on body fat assessments with ultrasound technology (assesses lean & fat tissue) and circumference measurements.

If you only step on the scale it may or may not tell you the whole picture of what is happening.

The last thing you want to do is kill yourself each workout, eat reasonably well, then feel defeated every time you get on the scale.

Also getting on a consistent schedule to assess progress.  If we step on the scale everyday it can be too frequent and more of a mind game than anything.

Setting up intentional time every 4-6 weeks is better for seeing the big picture and true results.  Week to week our weight can fluctuate from water, sodium, illness, etc.

It does require us to be patient but add up enough 4-6-week time frames = big results.

Daily weigh ins can be helpful to keep us in check but look at what it is doing for you mentally.  If it is doing more harm than good, consider adjusting.  If it is a daily check in and not a mental game, fine.

If you need help understanding if you are making progress, please don’t hesitate to reach out.

We can help and more than anything educate you on what is happening.

Slow and steady does win the race in most cases, along with consistent effort.  If you need help with what it needs to look like for you personally shoot me a message!

Have an awesome day,

Arin

Hope you are having a great week!

We talk goals in most of our conversations and today I want you to take it one step further.

It is important to have a goal, something you are working towards.

But ask yourself, why is that important to you?

Sometimes you have to go a few layers deep to find the true reason why something is important to you.

We each have the ability to do most things we want in life, its more about the motivation to do the things it will take.

Daily

When you peel back anyone’s success it is never some big earth shattering thing, it’s the daily things.

Also, I feel it comes back to focus.

Where are you putting your focus day in and day out.

I have seen people live in absolute chaos, not sure where the next meal is coming from, answering calls, text messages, emails at all hours of the day.

They are constantly being pulled in a million directions.

This happens with our health and wellness goals too.

We look at one diet, then another, next workouts…do this one day, something different the next.

When we get hyper focused on what is important to us and really dig deep into why it is important to us we will focus better and typically for the duration of time it will take to see the end result.

When it comes to your goals, take it one step further: why is that goal important to you?

Some Why’s we hear are:

-Having energy to play with my kids or grandkids

-Living a long active life

-Being able to travel and do the adventures I want to do well

-Staying off certain medicines or managing a chronic illness

The list goes on and on.  But it takes that goal down to a more meaningful path and it validates that this is important to you.

Achieving any kind of goal is a process.  It does not happen overnight.  It is adding up the daily successes or wins and staying focused each day.

If you need helping working through your goal let me know.  Shoot me message back and I look forward to help you!

Arin

Now hopefully that song is not stuck in your head!  But I thought that 80s commercial was appropriate for today’s email!

We are having a blast at TFW with our Bring A Friend week under way and I wanted to personally invite you to come test out a workout on me!  Also, you do not have to come alone, bring someone with you!

Click Here for our class schedule.

Our Bring A Friend Week ends this Saturday!

Now why is working out with a friend a good thing?

Research has shown that people will work out more often when they have a partner or participate in a group setting.  It is fun when you can share your wins with others at the gym.  They see you working hard week after week!

We have also seen our clients build confidence when working out with others.  When you see someone next to you getting after it, you are motivated to get after it too.  Or if someone picked up a weight you will consider trying that weight for yourself.

In our program we are big on accountability.  Accountability comes from your personal coach, but how cool is it when it also comes from people you are working out with!

I have loved getting emails from my 5:45am peeps!  My regular workout time has been 5:45am M/W/F for over the last year.

BUT…

Lack of sleep in week 38 of this pregnancy is keeping me from jumping out of bed, but I sincerely appreciate the encouraging emails of we miss you!

Seriously this is accountability on a whole other level!

Does your gym call you if you miss a workout?

We do!

If you have not had a chance to test out our workouts consider coming to one or two of our 50 workouts that happen each week!

Bring a friend too!

We will take good care of you and make sure you get the best workout for you!

Shoot me a message back if you have any questions!

Take care,

Arin