Arin Lindauer

Ingredients

• 2 medium chicken breasts, chopped
• 1 cup bell pepper, chopped (any colors you like)
• ½ onion, chopped
• 1 zucchini, chopped
• 1 cup broccoli florets
• ½ cup tomatoes, chopped or plum/grape
• 2 tablespoons olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon Italian seasoning
• ¼ teaspoon paprika (optional)

Instructions

1. Preheat oven to 500 degree F.
2. Chop all the veggies into large pieces. On another cutting board, chop the chicken into cubes.
3. Place the chicken and veggies in a medium roasting dish or sheet pan. Add the olive oil, salt and pepper, Italian seasoning, and paprika. Toss to combine.
4. Bake for 15 minutes or until the veggies are charred and chicken is cooked. Enjoy with rice, pasta, or a salad.

Nutrition Facts: 241 calories per serving; 15.2 g fat, 3.3 g saturated fat; 6.4 g carbohydrates, 1.6 g fiber, 3.3 g sugar; 19.9 g protein

How do you feel about each day?

Do you wake up ready to attack and go to bed with satisfaction?

Or do you feel drained, washed up, not making progress?

It is so common to get stuck in a rut, moving round and round on that hamster wheel.  We have felt it many times in our life.

We just show up, which is half the battle, but take it further than just showing up.

I have had many goals that I sincerely wanted to achieve but kept feeling like I wasn’t making any progress or I would never get there.

Guess what, with that attitude I wouldn’t get there.

I had to step back and look at that goal and what I knew it would take to get there, then reverse engineer what I needed to do daily to make super small progress, daily.

The progress is so small sometimes that we miss it or chalk it up that we are not seeing results.

The reality is each day is building and building and before we know it we hit that goal.

We look for big changes or things that affirm our progress and again sometimes things are so small we miss it.

That’s why it can help to have a coach show you those changes.

For example:

You may row with the 15lb. dumbbells and by the end of the month you are doing 20lb. dumbbells.  5lbs. doesn’t feel huge, but it is!

Deadlifts you may have started with horrible form and by the end of the month, everything is lined up, you feel confident in the movement, that is a win!

Or you made it to a cardio workout! That in itself is awesome!

When we are in our world just getting through its easy to have blinders on and we don’t see the big picture happening all round us.

I had one of the roughest years of my life, this past year.  I was in a postpartum depression I did not even understand.  I had some of my darkest days and I never ever want to feel like that again.  Each day I got up, journaled, worked out, went to therapy and day by day I got better.

When I was in the thick of it, I never thought I would see the light or be “normal” again.  But each day that went by the clouds did lift.  It took baby steps each day and a desire to be better.

I encourage you to step back, look at what you are doing, how you feel when you do it.

Are things lined up, do you like what you are doing or are you just showing up and going through the motions?

If you are unhappy, make the change.

Reach out, ask for help if you are unsure what to do or where to go.

We each have so much to offer to this world, but we can get bogged down.  We have all been there, quite frankly it hurts.  You don’t feel like you can get out, but make the change.

Small changes that will add up to a year of success.

Move 1% forward!

If I can do it you can do it!  We believe in you!  Attack your day and if you need help just reach out!

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Tony and I have been talking a lot lately about:

Are you above or below the line?

Now let me explain…

You don’t just wake up and run 26.2 miles.  You train.  You work relentlessly training for such an event.  I even consider training for a marathon like having a second job!  Or losing 100lb.  You don’t just wake up one day and the weight is gone.

Its work, its effort, a plan put in motion day after day.

It starts with above the line behavior.

A winning behavior is intentional, on purpose and skillful.

But don’t get me wrong it is much easier to be impulsive, on autopilot and resistant.

This is below the line behavior.

When it comes to taking care of your health are you above or below the line?

Do you plan your food and workouts or do they happen half hazardously?

Our most successful clients, plan.

Staying above the line is not easy, it takes work and sometimes we just don’t feel like it.

But I encourage you to adopt this type of behavior with everything you do.

Ask yourself am I performing above the line?

Work, relationships, health goals, etc.

Being below the line we blame, complain and defend.

Every day you will battle to stay above the line.

Be intentional, purposeful and skillful.

This can be a foundation for all that you do.  Also, this does not come naturally and must be learned.

Consider staying above the line for a day, see what happens.

Be that leader that takes hold of your life and consistently performs.

Compound those days and I guarantee you will like your outcome.

What will you do to stay above the line?  Shoot me a message and let me know.

Have an amazing Above the Line day!

Arin

 

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Servings: 2

Ingredients:

• 2 medium sweet potatoes
• 1 15 ounce can black beans, rinsed
• 1 medium tomato, diced
• 2 tsp. extra-virgin olive oil
• ½ tsp. ground cumin
• ½ tsp. ground coriander
• ¼ tsp. salt
• 2 tbsp. reduced-fat sour cream (optional)
• 2 tbsp. chopped fresh cilantro

Directions:

1. Pre-heat oven to 425. Place potatoes in a baking dish, and bake until tender all the way to the center, 45-60 minutes.
2. Combine beans, tomato, oil, cumin, coriander, and salt in a small saucepan, and heat over medium heat.
3. Slash each potato lengthwise, press open to make a well in the center, and spoon the bean mixture into the well. Top each with a dollop of sour cream and sprinkle of cilantro.

Nutrition per serving: 308 calories; 11 g protein, 7 g fat (2 g saturated fat); 52 g carbohydrates, 13 g fiber, 14 g sugar

Do you have the eternal list of “things” that never seem to get accomplished?  Or do you think one day I’ll get to that, then that day never comes?

How does it make you feel?

From experience, I know this does not make you feel the best.  You feel like you are always chasing something.

Or what about your goals…

I used to tell Tony I was going to run a marathon and get huge all at the same time!  He constantly would shake his head at me in the most loving way.

The problem is I had competing goals and was left always frustrated come assessment time.

I wanted to train my body for an endurance event while trying to build mass, I mean its funny to type it but this was my mindset.  I even thought for a moment, I’ll prove him wrong.

But what was really happening was I had a lack of focus.

I was trying to do too many things.  To do each goal well requires individual focus, not trying to do all at one time.

Lack of focus plagues so many of us, genuinely we have the best intentions.

We do this not only in our health and wellness goals but also in our careers and personal goals.

We have all these competing priorities, we try to do it all and end up not doing anything all that well.

I once read to block 30 minutes a day to focus on 1 priority.

No email, no phone calls, no interruptions.

Simply focus on your number one priority for 30 minutes and see what you can get accomplished.

This is the same with your health and wellness goals.

Write down 1 goal…

Sure, we all have multiple things we want to do and that is great, but what happens is we start trying to focus on too many things and end up not accomplishing anything.

Say you want to lose 10 lbs.

Start by writing that goal on a post it and place it on your bathroom mirror, so you wake up and see it every day.  (Or put it on the pantry!!!)

Then track what you consume each day in food journal, all the food and beverages you consume per day.  Try to get as exact as you can and be truthful with portions.

At first this can be one of the most eye-opening experiences.

It is super easy to over consume food.

That’s it…

Now you might be saying well shouldn’t I start exercising, yes definitely, but first focus on what you are consuming.

No matter how much exercise you do, you cannot out train a calorie surplus, you can try, but it is much easier and less time consuming to cut back a few calories here and there.

To be honest you can still eat foods you enjoy, just a smaller amount.

But shouldn’t I focus on more water, again yes, but start with one thing, your nutrition.

Or maybe I should do that new workout program I saw, they said you burn a billion calories!

Focus on one thing: better nutrition.

Hopefully you see where I am going here.

Yes, we want you to focus on Nutrition, Exercise, Water Consumption, Flexibility/Soft Tissue, Etc., but it can be overwhelming.

To get the most bang for your buck start with one thing and its how many calories are you consuming daily and are those calories helping you reach your goal of losing 10 lbs.? (For example)

A great tool we use to track our nutrition is My Fitness Pal.

If you haven’t used it yet, check it out!

If you feel stuck and are unsure of what to do please reach out to us.

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I know we each come from a different walk of life. Some seem to always have it easier and I think we will always feel that way about certain people.

I sure know I can compare myself so many times in many different areas of life. There will always be questions of why was it “easier” for someone.

This last year Tony and I have felt all kinds of challenges and have had to change directions so many times. Honestly, we have had to adapt more times than I want to admit!

Each time we had to course correct, we had a desire for a better outcome.

It was trial and error.

I feel like this happens with our health. We try one thing, move to the next, read something else, etc.

But it is that desire inside to be better.

We keep searching for what is right.

Well guess what. What is right for you is right for you. Sometimes we have to keep searching until we find what fits.

When it comes to our health and wellness one size definitely does not fit all.

We modify our programming and coaching to each client even though we workout in a small group setting.

In our program, we see all walks of life.

Everyone has been through something different, but they have a desire to be better.

We help give our clients hope that they can be better, even through that nagging injury or recovery.

Nothing is off limits and its amazing how many things you can do, its getting a little creative and keeping you safe.

Having that desire is critical.

It also helps to have a coach pushing and motivating you appropriately.

Ask your self today:

1.) Do I have the desire to be better when it comes to my health and wellness?

2.) Do I have all the tools I need to take the consistent steps for my desired outcome?

3.) Am I willing to ask for help?

The last one is hard. Personally, I felt this hard this last year. I thought mentally I could get through all my struggles post having Leo and it took enlisting the help of a professional to ultimately get me back thriving.

We are real people at TFW and we are not perfect!

If you need help or need more help, reach out.

The desire part is critical, but the asking for help is essential if you are not getting the results you desire.

Keep pushing forward. Work you do on yourself is time well spent and you will never regret it!

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