Arin Lindauer

Ingredients:

• 8-10 chicken cutlets
• 1/3 cup whole wheat pastry flour, skip this step for a gluten free version
• 3 Tbsp olive oil
• 2 Tbsp butter, cut into pieces
• 4 garlic cloves, chopped
• 4 Tbsp fresh parsley, chopped
• 1/4 tsp sea salt
• 16 oz fresh broccoli florets

Directions:

1. Place flour in a large plate. Coat the chicken with the flour really well.
2. On a large non-stick skillet, over medium to high heat, heat half of the olive oil. In batches, cook the chicken 3-5 minutes per side.
3. While chicken is cooking place broccoli in a safe microwave bowl and microwave for 5-7 minutes depending on the power of your microwave.
4. Once all the chicken is done place it on a plate and set aside.
5. Heat the rest of the oil in the skillet, add the garlic, and cook for about 30 seconds to 1 minute until fragrant. Turn heat off and add butter, parley and salt. Pour over cooked chicken and serve with the broccoli.

Nutrition Facts: Serving size = 3 pieces; Calories per serving: 190; Fat: 6.5g; Carbohydrates: 7g; Protein: 26g

We need to be passionate about what we do if we want to be successful.  Our passion keeps us working hard when everyone else has stopped, encourages us to learn more about our craft, and enables us to provide leadership to the people around us.

 

However, it can be difficult to maintain our passion at times.

 

After months or perhaps years of doing the same thing, our fervor and enthusiasm can diminish, and that’s perfectly normal.

 

So, when this inevitably happens, how do we get our passion back?

 

Remember why you started.

 

By remembering what got you started, you can rekindle your enthusiasm and renew your passion.

 

Hang out with passionate people.

 

By having passionate people in your life, you dramatically decrease your chances of having your energy levels drop for too long, so when you feel as though your need to renew your passion, give someone a call who can get you up and about again.

 

Take action

 

Feelings follow our actions.

 

-If you don’t feel like exercising, exercise anyway and you’ll feel better afterwards.

-If you don’t feel like bringing your best work, do your best anyway and notice the benefits.

-If you don’t feel like reading, pick up a book, continue your learning journey and find your heart re-kindled.

 

While most of us understand the benefits of operating with passion, there will be times when our passion fades.

 

To renew your passion, remember why you started, hang out with passionate people and act.

 

We have a strong community at TFW and if you want to be a part of something unlike any other gym, just reach out and we can jump on the phone.  I have an open time on my schedule next week and would love to chat.

 

Stay full of passion and you can do anything!

Servings: 12

Ingredients:

• 3/4 cup chopped onion
• 1/2 cup chopped green bell pepper
• 3/4 pound ground round beef
• 2 cups no-salt-added tomato sauce
• 2 tablespoons tomato paste
• 1 tablespoon prepared mustard
• 1 teaspoon chili powder
• 2 teaspoons Worcestershire sauce
• 1/2 teaspoon salt
• 1/2 teaspoon sugar
• 1/2 teaspoon dried oregano
• 1/8 teaspoon black pepper
• 12 (1 1/2-ounce) rolls, split

Directions:

1. Heat a large nonstick skillet over medium heat.
2. Add onion, bell pepper, and ground beef; cook until beef is browned, stirring to crumble.
3. Stir in tomato sauce, tomato paste, mustard, chili powder, Worcestershire sauce salt, sugar, oregano, and pepper.
4. Reduce heat to medium-low. Cover and cook 15 minutes, stirring occasionally.
5. Spoon 1/4 cup beef mixture over bottom half of each bun. Cover with top halves.

Nutrition Facts: Calories per serving: 202; Fat: 6.2g; Protein: 10.2g; Carbohydrates: 27g; Sodium: 392mg

I cannot believe we have turned the corner for the last quarter of 2017!

We have already started talking about 2018.

Which made me start thinking, this year is not done yet.  There is still time to hit so many goals before the end of 2017.

What are you still working towards?

I’ll tell you, this is a great time of year to really start focusing in on any goal so you finish 2017 strong or better than you thought.

We have about 90 days left, plenty of time.

Also, we are right before Thanksgiving and Christmas.

Making small changes today will add up before you get together with family and friends.

What do you want to push forward and see progress with?

For us we are going to be starting a short 4-Week Program to help Busy Professionals get focused on their health.  (I am giving you a heads up, we officially launch on Monday!)  In this program, we are looking for 8 Busy Professionals who don’t have time, but know they need to do something now to help them get started.

Then I can’t even believe this but Transformation Fitness and Wellness will be 10 years old October 30!  I still remember sitting in our cramped 1-bedroom apartment with way too many people and animals writing out our plan and forming our company!

It has truly been a dream come true and we still wake up every day excited to help Transform lives!

We will be hosting a 10 Year Celebration on Nov 3^rd!  In this celebration, we are hosting a First Friday and Push-ups for Charity Event!

We will highlight 3 local artists and, staying with our mission of raising $10,000 for Riley Children’s Foundation, we will be doing as many push-ups as we can in 90 seconds!  You won’t want to miss this celebration AND we will be giving away a YEAR of Training!

I am a big fan of go big or go home, so mark your calendar for Nov 3^rd at 6 pm.  It is going to be an awesome event and I can’t wait to see what we do for Riley Children’s Foundation!

Like I said, we still have plenty of time left in 2017. What do you want to accomplish?

Write it down, reverse engineer what it will take, and plan.  Pull in the resources you will need so that you will be successful.

If your goal includes your health and you need help or wanted to ask some questions, please reach out.

Also, remember if you need a short 4-Week program to help you get started we have just that, reach out and let me know to reserve your spot.  We are looking to help 8 Busy Professionals.

I hope you have an awesome day today and start thinking about how you want to finish your year!

I am a big fan of keeping it simple.

Nothing complicates faster than confusion.

If that isn’t a famous quote then it should be!

I like to keep things organized, neat and tidy.

I like my food easy to cook and my workouts effective and focused.

I don’t do well when people say they spend hours in the gym, doing 2 workouts per day and 50 different workouts per week.

I’m not immune to the world we live in.

I am running a business, a family, errands to run and bills to pay!

Let alone friends, family and hobbies…oh and stress…we all have stress.

I guess I find that complicating my life just makes things harder.

You can probably relate.  When I talk with people interested in becoming a client, they say similar things about weight loss.

It’s tough.

It’s hard.

It’s confusing.

It’s annoying.

And the big one: they’ve failed so many times before.

We are built to avoid hard work.  In fact, when we discovered/invented things like the wheel or a lever…well we stopped doing things the old way and started doing things the new way because it made sense and because it was easier.

We are hard-wired to go with what is easier and takes less effort.

This is kind of a problem for me because my job is to get you to do something that honestly feels hard.

It’s a tough one, but once we show people that weight loss and feeling good can be made easier by doing things in a simpler way…they are all ears!

It’s best described by comparing it to a cookbook.

Have you ever bought a cookbook thinking it is the only one you will need…ever?

It will show you exactly what to make for a month, it is healthy, yummy and all in 1 book!

But then you go to make one of the recipes and you find out that 3 of the 7 ingredients that you need are other recipes?

By the time you are done making 1 recipe you have made 4!

Frustrating, right?

It’s because the cookbook is making it harder than it needed to be.  And hey, if there are people out there with time and interest to make this kind of food…great!  But you probably are not one of them – neither am I!

The point I want to make is this: you can go to so many places and get weight loss advice.  There’s the endless results of Google and there is the big box gym where you are just a number left to your own devices…

But none of these places will make your life simpler and give you results!  That’s what we do!

We break things down so you feel good about doing it!

You will feel accomplished right away and enjoy getting healthy!

Can you imagine that feeling?

We would love to connect with you and we will walk side by side in your fitness and wellness journey!

We have a few spots open this week and next.  Let me know if you would like to talk more.  We will jump on the phone and I can answer any questions you have.

There is no pressure or obligation.  Just a chat.  If you would like to schedule your session please reach out!

Servings: 12 Muffins

Ingredients:

• 3 Large eggs
• 2 ½ cups mashed bananas (4-5 medium)
• ½ cup almond butter OR peanut butter
• ¼ cup olive oil
• 1 teaspoon vanilla
• ½ cup coconut flour OR almond flour
• 1 tablespoon cinnamon
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• Pinch of sea salt

Directions:

1. Preheat oven to 350 degrees F. Grease or line 12 muffin cups with liners; set aside.
2. Combine eggs, bananas, almond butter, olive oil, and vanilla in a large bowl. Whisk until fully combined. Add the coconut flour, cinnamon, baking powder, baking soda, and pinch of salt. Stir with a wooden spoon until fully combined.
3. Spoon batter into muffin tins, ¾ full. Bake for 15-18 minutes or until golden. Cool for 10 minutes before removing from muffin tin. Store in refrigerator for up to 4 days.

Nutrition Facts: 165 calories per serving; Fat: 11.6g (3.3g saturated); Carbohydrates: 12.2g, fiber: 3.9g, sugars: 4.5g; Protein: 4.9g