Arin Lindauer

As I sat down this week, I mapped out what needed to get done and I went ahead and looked at the next couple weeks…this is it for 2017.  How the heck did that happen?

I looked at the projects I wanted to complete, then I looked at the available amount of time, ugh.

I am sure no one else is feeling this way. 😊

One thing that always gets scheduled first is my workouts.

It’s one of those nonnegotiable things, and I genuinely know how I feel after each on is complete.  The days I work out are always better.  Now I am not killing myself and have adjusted in pregnancy to 3 Strength Training days per week, then maybe a cardio or yoga class depending on how I feel.

This has been a really important lesson: less is more.

I am also reminded of not putting too much on my plate.

I learned some extremely valuable lessons post having our son.

I was stretching myself way too thin.

I had myself so committed that there is no way Wonder Woman could have kept up with all my commitments, projects, etc.

All it did was drain me, leaving me feeling defeated and like I was not good enough.

To most people I am sure this is obvious but I see it every day with people around me.

Taking steps back and pruning my vine allowed for new growth.

Growth I am still experiencing.

Experience always yields opportunity, and I am looking forward to the opportunities post having our daughter.

I have a better understanding of what it is going to take to recover, and I also understand the team I need around me to help.

I tried to do everything myself and that was just my ego getting in the way.

I share all this in hopes that you will take the time for yourself through these final weeks of 2017.  Complete a reasonable amount of priorities, projects, etc.

Take some time to recharge, then get fired up for 2018.

Also take a look at your vine, is it dying?

Mine was.  I had to prune and that was the hardest thing I had ever done.

I had to quit things I had committed to, I had to hire additional help, and I had to completely remove a section from my job description.  Still gets me even to type this.

Take a look at these up coming weeks…I am sure it is overwhelming for most.

Step back and assess what is important.

I easily said it was “all important”.

But then I had to say, who is Arin?

I am a Mom, Wife and Entrepreneur.

Who are you?

What can you prune to ease up this time of year?

I hope this can help and if you need anything please never hesitate to reach out.

What if I told you that “positive thinking” isn’t all it’s cracked up to be?

Well it turns out that once you think positively, your brain believes the goal is already achieved, and it saps your energy to accomplish that goal.

NYU and University of Hamburg professor, Gabriele Oettingen, is the author of Rethinking Positive Thinking. After 20 years of research, she has developed a totally different framework that actually helps people achieve their goals.

This framework is being taught in schools, where it improves effort, homework completion, attendance, and GPA. Outside of school, this framework reduces stress, increases engagement, improves time management, and promotes physical fitness.

Ah-ha! Now we’re talking. 🙂

So I wanted to share this with you today!

The framework is called WOOP, which stands for Wish – Outcome – Obstacle – Plan.

 

Wish

Start by stating something you’d like. It should be specific, something you can do within a time frame, and challenging but feasible.

 

Outcome

The outcome of this wish should be fulfilling and motivating. Reduce it to the most important thing you’ll get from it, and clearly visualize it.

 

Obstacle

This is an inner obstacle, not something outside, over which you may not have control. Again, reduce it to the most important aspect you can imagine.

 

Plan

State this as “when… then…” It must be an action you can see, not an internal decision. You must also possess any skills or resources you need to take action on the plan.

 

Example

W – I want to maintain my current weight through the holidays.

O – I will feel healthy and fit; I will also be proud of myself.

O – I will be tempted to eat too many unhealthy foods, and not spend time exercising.

P – When I want to eat second helpings, then I will clear my plate from the table. When my alarm comes on in the morning, then I will immediately put my feet on the floor (which will make it easier to get up and get going!).

 

The WOOP framework is specific, so if you’re going to use it, be sure to follow through exactly. The sequence, language, imagery, and state of mind created by the process are all critical to the success of the method.

It’s different from other goal-setting strategies because it uses something called “mental contrasting”. This is when you contrast your wishes with potential obstacles. Plus, the visualizing process helps you vividly experience the desired future, in contrast with the obstacles. That way, when an obstacle comes up, you’ve already anticipated it, and know how to manage it.

I’d love to have a chance to speak with you about your goals, and maybe even walk through the WOOP process with you. Shoot me a reply if you want to talk more!

I am sure no one reading this has ever felt like you kept working towards something and weren’t seeing results fast enough.

I mean we all just see fat melting off our bodies at rapid rates, right?!

I know I am like most and we want results yesterday.  No matter if it’s fitness/health goals, life goals, etc.  Things never happen overnight.

I was having a great conversation with a couple clients after a “fun” cardio workout, and one of them said she never set out to lose over a 100 lbs.

I kind of stood there for a second taking that in.

She came to us originally to get in better health.  Then she set small 6-week goals with her personal coach.  Each assessment went by and it was another 10 pounds, another 10 pounds, and then she was under 200 pounds.  Then in just over a year, 100 pounds were gone.

Losing any kind of weight takes intentional work.  Whether it’s 10 or 100 pounds, it takes setting up a plan and executing it daily.

It is not when you feel like it, it’s not when all weather conditions are perfect; it’s a daily intention.

We continued talking, and we all agreed to make sure our a.m. workouts happen.  We had to pack the bag the night before, get up, get moving, AND push all thoughts of “I really don’t want to do this” out of our head.

We all have them, myself included.

There have been many mornings when I’ll sit down at my computer writing or reading something, sitting in my fuzzy robe with a warm cup of coffee, and the thoughts run across my mind to just stay nice and comfy vs going and sweating!

BUT those thoughts have to get pushed out of your head immediately because I know my workout won’t happen if I don’t get it in first thing.

Everyone has a time that works for them. It is doing it.

Each day we eat reasonably well we win.

Each day we move our bodies we win.

Each day we feed our minds with positive things we win.

Then when those days start adding up we start to see the fruits of our labor.  The trick is having multiple days of wins adding up.

I know it all sounds so simple.  I know those 100 pounds did not just fall off because she said, “fat be gone!”  But I physically saw the daily effort, the struggle, the pain, the working through different challenges of life, and each day she won small insignificant victories that added up.

What can you do each day to win?

Start small, be consistent, and push limiting beliefs out of your mind.

It is always worth it in the end.

Also, if you ever need to jump on the phone and talk I am available.

Having a personal coach motivate you and hold you accountable is what we do.

This can be overwhelming; we get that.  Also, there is no “good” time to start.  There will always be something, but don’t let time keep passing.  You have lots of life to live no matter how many days we have, so do it to the best of your ability!

Get after it today!  WIN!

As always, reach out if you need help.

We just got back from being gone on a quick vacation, and the two days before our vacation we had an awesome mastermind with other fitness business owners from across the US, and actually, one guy was from Iceland!

It is always great to get together with other like-minded business owners and it leaves you with so many ideas!

It was also a reminder for why we do what we do in our Fitness business that is unlike any other business here in Indianapolis.

We love helping busy professionals with accountability and motivation, through having a personal coach.

Having a coach has always been a huge part of Tony and I.

Think back to the coach you had as a kid in sports or a teacher you really liked in school because they just got you.

They were not necessarily your friend, but they wanted to see you succeed.  Big Difference

Personally, I have always excelled when I had mentors, coaches and teachers around me.  You glean knowledge from others who have walked the path before or had helped others reach the success you want.

I’ll never forget my very first cross-country coach, Rick.

He saw something in me from the very first practice I showed up to in 6^th grade.  Picture super awkward, non-athletic girl, in 1994 Michael Jordan high tops, ready to attempt running!

It was bad, really bad…

I got the worst blisters from those shoes and my coach, Rick, promptly told my parents to get me some running shoes ASAP.  The next weekend my parents said, “do you really want to do this running thing?” Eagerly I replied, “YES!”

We drove to Species in Kokomo and got me my very first pair of running shoes.

I showed up to practice the next week and Rick saw my shoes and gave me two thumbs up.

I was so proud!

To put it lightly, I stunk at running!

But Rick would talk to me about form and pacing, had me watch other runners, and he encouraged me.

He wasn’t like any of my other coaches I had throughout the rest of my running career.

He had a way of softly talking to me and helping me understand the big picture and what I needed to do to be running faster and more efficiently.

I felt like he understood me and did not judge my awkward, complete no body awareness, 6^th grade running!

I did not completely understand this at the time, but looking back he was a great coach.  He worked in a factory, had dirt under his nails, but he was able to kneel down, look me in the eyes, and tell me he believed in me.

He also helped me really develop a love for running and racing.

I went on to achieve some really cool achievements in my running career and my name is still on the boards back in my home town!  (I know…small town glory days!)

It wasn’t the shoes or the fun running outfits; it was my coach.

He motivated me, held me accountable, and pushed me to do things I did not believe I could do.

And it is funny all these years later to see how this has impacted everything we do.

Each of us at Transformation Fitness and Wellness has had a coach, mentor, person who has influenced us to achieve great things, so it is no wonder we love doing this for other people.

When we talk with a brand-new person, they have certain health goals, but typically they have not been successful on their own, or they may not be sure where to start,and they need that accountability/motivation from a personal coach.

Its important to have people in your life who are cheering you on.

I know I would not be where I am today without the coaches and mentors we have been around for years now.

We get so much energy from being around our business coach as well as other fitness business owners!

I hope you have had that great experience with a coach or if you have not consider reaching out.

We can jump on the phone and talk more about your personal goals and what you have done before.

This is a great time of year to get started working on you!

Shoot me a message if you want to talk more!