Arin Lindauer

Hope you are doing really well!

I talk with lots of different people each day.  Each person has a different background or motivation for why they have reached out.

But a common theme is they want to feel better, have more energy and move easier.

If I were to have a conversation on the street how would I guide or direct someone towards better health?

I would share a 4 Step approach.

These steps can help you get started or they may help you if you feel stuck.

Step 1

Think about your motivation.

What is burning deep inside of you that you want to change, create or do differently.

I hear people say they want to have more energy.  Take that one step further, what would the sense of having more energy do for you?

Would it make work easier?  Or maybe playing with the kids or grandkids easier?  How about playing with the dog?  Would the desire to workout be easier?

We always come back to the Why when we are talking about motivation.

It could be your health that’s driving you to want to make change.  What would better health do for you?

Or if you would like to lose weight, what would it do for you to be down in weight?

Lower risk for disease?  Be able to shop in all clothing stores?

We all have different reasons for being motivated and I encourage you to ask yourself why a couple of times.

Step 2

Time

We all get 24 hours and yet this is one of the biggest limiting factors.

How does one person seem to fit in time for meal prep and workouts, while another person does not?

It is taking a hard look at your priorities.

Sometimes it is going to bed earlier so you can actually get up and function in an early morning workout.

Or its going to work a few minutes earlier, taking a longer lunch so you can squeeze in that workout, shower and get back to the office.

Or leaving the office, so you can make your workout.

Traveling is another one we find as a reason way someone does not have time.  I encourage you to look at the hotel you are staying in, do they have a workout room or could you do a body weight workout in your room?  Bring a couple of bands in your suitcase.

Finding time goes back to your motivation.

Step 3

Nutrition

This comes back to how many calories do you burn per day and how many do you consume.

It is that simple.

Understanding your basil metabolic rate (how many calories you burn each day) and then understanding how many calories are in each cube of cheese, glass of wine, each piece of chicken and yummy holiday treat.

We can consume calories like there is no tomorrow. (Myself included!)

Then we blame it on a bad metabolism.

I am poking fun, but in all sincerity one of the most eye-opening experiences is logging your food in a tool like My Fitness Pal.

It is so easy to consume 300 calories, but to burn 300 calories takes some work and TIME!

Step 4

Having a personal coach who can help motivate and hold you accountable.

We have always believed in having a coach ourselves.

Do we all reasonably know what to do…YES.

BUT, it can get overwhelming or things that worked before stop working.

How do you navigate?

Or pesky pains can sneak in and try to throw us off course.  A coach can help you bust through any obstacle.

I hear over and over I need help with motivation and accountability.

My best advice is to hire someone who you know has a proven track record to helping people achieve the results you desire.

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I hope this list has got you thinking!  I could write so much more on each step.

If you need some helping finding a personal coach for you, just shoot me a message back.

I have time this week to jump on the phone and we can talk more about you.

I hope you are having a great week and never hesitate to reach out!

We are personal coaches who help motivate and will hold you accountable!

Take care,

Arin

Last week I encouraged you to look in the rearview mirror before planning goals for your new year. Did you have a chance to do that? If not, take another look at that message, because looking at LAST year is a critical first step to achieving your goals for NEXT year.

And based on many conversations I’ve had with many clients, here’s the problem my clients encounter: they run out of time.

They know they “should” be taking care of themselves… that when they feel healthy, they feel better about themselves… that exercise and proper nutrition give them the energy to do all the things they want to do…

But finding time to get to their workout every day is challenging.

So let me help you “find time” in your schedule, so you don’t put off taking care of yourself.

If you’re thinking about something, especially something you need to do, write it down. Once it’s out of your head, you’re able to focus on the tasks or people in front of you, and not on this other thing you should do… later.

Chunk your day into blocks of time. I’m sure you’ve heard this before, but if you haven’t, let me share it with you: Don’t try to multitask. The human brain actually sucks at this. Instead of doing two things at once, it switches back and forth, losing energy – and time spent reacquiring attention – with every switch.

Time chunking could look something like this:

• 15 minutes to confer with your calendar and make sure you know what’s ahead in the day
• 90 minutes on a creative task
• 15 minute break (your brain needs breaks)
• 90 minutes on another creative task
• 30 minute break
• Meetings and appointments as necessary
• 30 minutes replying to email
• 30 to 60 minutes on other small, relatively mindless tasks
• 15 minutes reviewing the day and planning the next day

What those creative tasks are depends on what your daily tasks look like, but I think you get the idea. If you identify your most important activities for the week, and the tasks that will help you accomplish them every day, knock those off your list first thing. They are usually the “harder” things to do, and take more willpower, so do them early in the day before your willpower is depleted.

I also recommend setting a timer and turning off all distractions during your 90 minute creative tasks. Time chunking is a proven system for getting things done, so try it out – and tweak the timeframes if necessary – if you haven’t used it yet!

Use other people’s time. If you’re a natural control freak, this may be challenging, but do it anyway.

In fact, the more you empower others to do their job (from colleagues to kids), the more time you will have to yourself, and the less stress you will experience. Hire a housecleaner if you have to, or a VA for your business. Your time is valuable; don’t waste it doing things you hate, and that don’t help you accomplish your goals.

Celebrate small wins. Your brain thrives on positive feelings, so create positive feelings of happiness and inspiration by celebrating every little win.

I know this may look silly, but it really works. When you achieve even a small task that moves you forward on a goal, stand up, punch the air with your fist, and yell “Yes!! I did it!!

This physical activity actually changes your body chemistry, making you feel great. When you feel great about yourself, it’s easier to dive back in and try to get the next goal accomplished. Remember, your brain craves those feel-good moments, so give it as many of them as you can!

Plan in some daily “nothing” time. If you have to, actually put break times into your calendar and do something that doesn’t require a lot of attention.

And be aware that those moments when you’re daydreaming are an indication you are not fully engaged in your task. If you have to, stand up, stretch, walk over to a window, down the hall, or go outside, and let your mind wander.

Your brain is processing everything you’ve been working on and thinking about. Now give it a chance to solve problems. If you don’t give it regular breaks, it’s like trying to grab the steering wheel from someone else when they don’t want you to have it!

Use technology if it helps you move faster. Sometimes technology slows us down because it distracts us from the task at hand. But many times it streamlines a task and makes it more efficient. Figure out where you can use technology to your advantage.

When you start applying some – or all – of these strategies, you’ll begin to feel like you have more time in your life. And what’s the best way to use that new free time? By taking care of yourself!

I would love to help you in 2018 make time for you!  If you’re sitting on the fence, shoot me a message and we can talk through this program!

Hope you are off to a fantastic new year!

Happy 2018!

We are done with 2017.

Did you end your year strong?

Or did you want a different outcome?

Or maybe a little of both.

It is all good and the great news is we get to get up each day and start over.

As my Grandpa always said, “Today is a gift, that’s why it is called the present.”  I believe this is a variation of a bigger quote, but you get the idea.

I pull a lot of my inspiration from books that I am currently reading.

A friend of mine recommended I read the book, “Relentless” by Tim Grover.  This book may not be everyone’s cup of tea but it is hitting home right now for me.

Not giving away everything in the book, but Tim Grover was the trainer to some great NB

A players including Michael Jordan.

His language is colorful and he is pretty to the point, but he talks about what it takes to be relentless.

The more I have learned, it is not necessarily how much you know or how much raw talent you have, it is more about the control you have over your mind.

I was losing this battle hard earlier last year and thankfully fought tooth and nail to get me back.  Latching on to a word like relentless, hits home for me.

I learned about a highly decorated Marine from my home town that was struggling with PTSD, and he took his life right before Christmas.  He had a wife and two kids.

It brings me to my knees and this is happening every day.

What we are each going through is real; it is life, but we have to take control of our situations and mental state.  Not saying I am perfect or have everything under control.  I will always be a work in progress.

I encourage you to take a look at the word relentless and make it part of your mantra for 2018.

We are all on a journey, and this time of year can motivate us to set goals and have hope for our future.

In the book Relentless, Tim said, “Do. The. Work. Every day, you have to do something you don’t want to do. Every day. Challenge yourself to be uncomfortable, push past the apathy and laziness and fear.”

We have to get comfortable with getting uncomfortable.

For some people, working out is as uncomfortable as it gets.  But you keep showing up and that’s how you see the small wins.

Or eating well, it is so much easier to eat the sugar cookie!  It tastes so good, right?! But it will not get you to your goal, and don’t even lie to yourself saying just one and I am done! 😉

Ok, now I am poking fun. (Or telling on myself!)

Be relentless in 2018, it will be worth it.

What do you need to do each day so that you win?

What noise keeps getting in the way?

When you set goals for yourself, next think about how you will spend your time.  Ask yourself, does this help me get closer to my goal?

If it doesn’t you may need to adjust.

Don’t continue to do things because it is what you have always done.

Challenge yourself to do the work you know you need to do to achieve the goals you want to achieve.

Do the work. Daily.  All accomplishments in myself did not happen because I did one thing.  It is always the combination of several small things that add up to the big success.

I have watched multiple clients lose 1 pound at a time.  Does it get frustrating?  Heck yes!  But pretty soon its 10, 20, 30…50…100lbs!

Be relentless today, tomorrow, and throughout 2018!

You will not regret it!

Servings: 4

Ingredients:

• 1/2 cup soy sauce
• 1/3 cup olive oil
• 1/4 cup Worcestershire sauce
• 1 teaspoon minced garlic
• 2 Tablespoons dried basil
• 1 Tablespoon dried parsley
• 1 teaspoon black pepper
• 1-1/2 lbs. top sirloin steak, cut in 1-inch pieces

Directions:

1. Place all ingredients, except steak, in a large plastic Ziploc baggie. Mix to combine.
2. Place steak pieces in the bag, and seal. Shake gently to coat steak entirely in marinade.
3. Place bag in refrigerator to marinate for at least 3 hours (up to 24).
4. Heat a large skillet over medium-high heat until it’s very hot! Using a slotted spoon, remove steak from the marinade and place on the pan. Discard marinade. Cook steak according to your desired temperature. For medium, about 3 minutes per side.
5. Serve warm and enjoy!

Nutrition Facts:  Calories per serving: 475; Fat: 32g; Carbohydrates: 7g, fiber: 1g, Sugars: 2g; Protein: 37g