Arin Lindauer

You may be reading my subject line and say cause Arin’s crazy, lol, or you too are getting up at this time.  But why do I get up at this hour of the day?  Several reasons…

Now I would be lying if I said I didn’t want to turn the alarm off and fall back asleep for a few more hours or that I do hit snooze once!

Then it’s time to start the day.

I get up, get a cup of coffee or spark, and if it’s a workout morning I get my workout gear together grab my bags that I packed the night before and off to the gym.

No matter what my brain is saying I get in the car and walk into the gym.  I know once I get that workout in my day is set.

Have you ever said, oh I’ll work out later and then later never comes?

For me this always happens so that workout has to happen first thing!

Then I get a few uninterrupted hours in my office, reading, writing or getting into a project.

I have really come to appreciate this time to myself.

Do you have time you dedicate to you?

On days I don’t work out, I still get up and it is so nice to sit and read when the house is quiet.  It almost feels like I am missing something if I don’t get up now.  I know I have created a habit.

This took some time to get myself into this routine.

It required some planning the night before: packing my gym bag, setting out my supplements, preparing my workout drink, having my work bag packed up and SHOES!  Making sure those shoes are not hidden somewhere.

Also going to bed.  Yes, I wanted to stay up and watch that second hour of Shark Tank but that’s what DVR is for.

There have also been mornings when I just didn’t feel like it.  I urge you to still get up and get moving.

“You can’t expect to succeed if you only put in work on the days you feel like it.”

Most days we don’t feel like it but keep pushing forward towards what you want.  It easier to not get up or not get that work out in.  Believe me I do get it.

The reward comes from how you feel.  When you get that burst of energy from that work out, no matter what time of day.  Or you have your day/week mapped out.  It feels good to know where you are going at the start of the day/week.

How can you set time for you?  Be realistic, if you can’t get to bed at a decent hour, don’t expect that a.m. workout to happen.

But decide where you carve time for you.

It took me a second and I am sincerely thankful for Leo sleeping well.  He likes routine just like our bodies do and he turns into a real bear if we deviate.  Yes, I might be that crazy Mom that insists on his feeding and sleep schedule, but it has produced a much happier toddler.

It’s funny as adults we are really no different, don’t feed us what happens…don’t get enough sleep how do you feel?

I get up at 5 am because it works for me and its time I dedicate to my well-being.  For you it may be a different time of day, but I encourage you to find a time that works well for you.

If you need help, reach out.

When we are in the storm of life it can be hard to see our way out and it can help for an outside perspective to take a look and offer guidance.

Take time for you! Let me know if you need help.

Serves 4

Ingredients:

• 1/4 cup unsalted butter, melted
• 1/2 tablespoon brown sugar
• 1/2 tablespoon lemon juice
• 2 cloves garlic, minced
• 1/4 teaspoon dried oregano
• 1/4 teaspoon dried thyme
• 1/4 teaspoon dried rosemary
• Kosher salt and freshly ground black pepper, to taste
• 1 pound salmon
• 1 tablespoon chopped fresh parsley leaves

Directions:

1. Preheat oven to 375 degrees F. Line a baking sheet with foil.
2. In a small bowl, whisk together butter, brown sugar, lemon juice, garlic, oregano, thyme, rosemary, salt and pepper, to taste.
3. Place salmon onto prepared baking sheet and fold up all 4 sides of the foil. Spoon the butter mixture over the salmon. Fold the sides of the foil over the salmon, covering completely and sealing the packet closed.
4. Place into oven and bake until cooked through, about 15-20 minutes.
5. Serve immediately, garnished with parsley, if desired.

Nutrition Facts: Serving size: 4 oz; Calories per serving: 270; Fat: 19 g; Carbohydrates: 2 g; Protein: 23 g

Ingredients:

• 24 oz. (3 large) chicken breasts sliced in half lengthwise to make 6
• salt and pepper to taste
• 1 tsp olive oil
• 3 cloves garlic, crushed
• 10 oz. frozen spinach, drained
• 3 oz. shredded part skim mozzarella
• 1/2 cup roasted red pepper, sliced in strips (packed in water)
• olive oil spray

Instructions:

1. Preheat oven to 400°F. Season chicken with salt and pepper. Lightly spray a baking sheet with oil. Cook chicken until no longer pink, about 2 to 3 minutes per side.
2. Heat a skillet over medium heat. Add oil and garlic, sauté 30 seconds. Add spinach, salt and pepper. Cook until heated through, 2 to 3 minutes.
3. Place chicken on a baking sheet, divide spinach evenly between the 6 pieces and place on top. Top each with 1/2 oz. mozzarella, roasted peppers and bake until melted, about 3 minutes.

Nutrition Facts: Serving size: 1 piece; Calories: 195; Total Fat: 6.1g; Sodium: 183.1mg; Carbohydrates: 3.7g; Protein: 30.9g

I think it is safe to say we all want to win.

Whether it is your favorite sports team, your kid’s team, or you personally.

We want success.

But we get caught up in the day to day.

We may sit for the 2+ hours at a sporting event…baseball is a whole other thing…they have a seventh inning stretch for a reason, but we sit patiently or impatiently to see our team be successful.

I see so many people give sporting events or competitions the time, but then I see them give up on themselves or settle for mediocre results.

So, I wanted to help you today with a recipe for success.

• You must figure out what it is you want or where you want to go.

When thinking about your health and wellness it is important to have a big picture goal or big hairy audacious goal.  Then we recommend breaking that goal into bite size pieces.  We focus on 6 weeks at a time in our program.  We decide together what is a realistic goal, the steps it will take and then hold you accountable to achieving that goal.  Lastly, we measure progress.

• Get rid of limiting beliefs

I could write for days on mindset.  I myself have struggled with mindset.  I continue to work every day on a can-do attitude and spirit.  We sincerely can do anything we desire; it is genuinely are we willing to do the work it will take.  I remember when we first opened our training facility and someone told me I should do speaking engagements.  I was terrified to say the least.  Little did I know that it would be part of my monthly list of commitments and I sincerely love educating my audiences.  It is always an honor to present.  I am excited for next week, I have the opportunity to do two lunch and learn presentations at one of our corporate clients!

• Find or hire support

This is a huge step.  For the longest time I felt like I should be able to reasonably motivate or push myself in all areas, business, workouts, life.  What I have found is, I reach much higher when I have the support of my coach and peers in my workouts, we have always had a business coach and recently I have found strength in having people in my life that are helping me be the best version of myself.  It’s the inner circle of 7-10 people you associate with daily.  Are they helping you reach your goals?

• Start doing the things it will take for you to move in the right direction.

Its easy to talk.  I can talk till the sun goes down about great ideas, thoughts and goals.  The real power comes with action.  Also, it is action(s) so small they go unnoticed.  Week after week pushing forward in the small insignificant ways that add up to a lifetime of success.

So, it’s that simple!

But unfortunately, it’s not.  That’s why we created our program at TFW.  Also, I wanted to share with you that we are taking on a few clients who need additional help with their nutrition.

We have set aside some time for 30-min Ideal Nutrition Plan Calls.  In this call we will talk through what has personally been holding you back and how to navigate a plan that will work for you.

Please reach out and let me know if you would like to set up a call.

Have you ever coached a soccer team?

Imagine that you’re standing on the soccer field, and it’s swarming with 13-year-old girls, each sporting an identical brown ponytail. Maybe there are one or two blond ponytails, and one red one, but most of them are brown. With uniforms on, even the parents can’t always tell which girl is theirs from across the field!

From your vantage point in the middle of the field though, you can see which girls know how to run straight ahead, which know how to handle the ball well, which can keep her eye on her opponent…

You are in a very good position to see who has which talents, and where they each need to improve.

But when you pull them aside, one by one later on, to talk about getting better at particular aspects of the game, you would find that very often they’ll say to you, “But coach, I can’t do that! I’m just no good at it!”

And you, being the wise coach that you are, reply with a smile, “Yes, you absolutely can do that, if you decide to, and then go home and practice it.”

Sometimes it’s easier to notice how other people can improve, instead of noticing it about yourself, isn’t it? Honestly, that’s why I also hire a coach to work with me. Because I am not always the best person to point out where and how I can improve.

Well, imagine you are that player out on the soccer field, and I’m the coach. At the end of the game, I pull you aside and say, “I know what’s holding you back from being the best you can be. If you do [this or that thing], you’ll be a much better player.”

What do you reply to me?

“Yes coach, thanks! I’m on it!” (not very likely, is it?)

Or

“But coach, I’m just no good at that! It’s just the way I am!”

Woah! Not to say you’re acting like a 13-year-old, but… 😉

Look, it’s not your fault. The human brain is designed to keep us “comfortable”. It likes to keep us doing the same old things, because anything new is scary. This is a natural reaction that grew out of our need to protect ourselves, millennia ago.

Unfortunately, when it comes to making positive change in your life – whether it’s losing weight, eating right, getting more sleep, learning a new skill, visiting a new country, meeting new people, starting your own business – that instinctive desire for self-preservation gets in the way of being able to do what’s best for you in the long run.

I can’t tell you how many adults – not just 13-year-olds! – I’ve heard say to me, “That’s just the way I am! I’ll never be able to change…”

Well, let me ask you, would you like to change? Is there something you’d like to work on, that, if changed, would actually make your life better?

If you answered “yes” to that question, but you’ve been saying a petrified “no!” inside your head for quite a while, then it’s time to start acknowledging your limiting beliefs. THAT is what is really holding you back.

Not your abilities. Not your intelligence. Not a lack of time. Not a lack of money. Not your family who won’t support you. Not your friends who don’t understand you.

It’s the thoughts in your head that you “can’t” do something you really want to do. And it even makes you afraid to acknowledge it. Every. Single. Time.

So here are the first few steps to taking back control of your life, and putting to rest that little Negative Nanny who keeps telling you “no” or “I can’t”…

1 – Recognize that something in your life isn’t serving you well right now. That’s it. Just start by acknowledging it. If you want some help getting to this point, I recommend journaling about it for a few days. Set the timer for six to ten minutes, once a day, and just write, honestly, and from your heart. When you do this, believe me, you’ll figure out what is really bothering you and holding you back.

2 – Identify what you want things to look like instead. Write that down. Paint a vivid picture, using all five senses. Really feel how happy it will make you when you achieve that goal.

3 – Now write down some short term steps – really small steps – you can begin to take to reach that goal. It could be removing all the junk food from the house, if you want to lose weight. Or it could be parking the car in the furthest parking spot every day at work. Whatever it is, list some small steps you can begin taking.

4 – Get support. People thrive in community. That’s why we all need friends, and groups to belong to. Find others who are going through the same thing you are, and be there for each other.

5 – Get your own “coach on the field”. Someone who can see the big picture, not just one tiny parcel of lawn. Someone who can explain how the plays are supposed to work, so you can make incremental improvements.

I’d love to be your coach on the field. If you’d like to explore what that might look like, let’s talk for 30 minutes and get to know each other. I have a few open times this week, so reach out and let’s eliminate your limits.