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Transformation Fitness & Wellness

Arin Lindauer

The Power of Belief and Vision

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10920106_414939968688552_396562599690896976_o (1)Today I want to share with you a story about a doctor who was performing arthroscopic knee surgeries for years using two different procedures. The problem was he did not know which one was more effective, so he enlisted the help of a colleague. His colleague said you cannot only compare the two procedures you need to have a placebo.

What happened next made medical history and it is documented in the New England Journal of Medicine!

The patients were divided into three groups:

First Group: Subjects received the first procedure, which consisted of washing out the inside of the knee joint.

Second Group: Subjects had their knee joints smoothed out of any rough cartilage.

Third Group: Subjects were given the same anesthesia and made three incisions as he did with the other procedures. Then the rest of the surgery was faked. After 40 min, they were sewn up, having done nothing to his patient’s knees.

The astonishing results were published in New England Journal of Medicine in July 2002. All three groups experienced the same outcome: they improved and recovered.

Dr. Mosley concluded the results of all three surgeries may have been due to the placebo effect, a phenomenon usually triggered when test subjects get well after taking a pill that contains no actual medication.

“In this world, anything is possible when you put your mind to it, your mind can work miracles.” –Patient from Third Group

 

What are Beliefs?

Beliefs are not facts. They are only interpretations or value judgements you make about yourself, your experiences, and the world around you.

For example:

If you weighed yourself and your weight did not change this week it is a verifiable fact. But you may feel like your diet is “not working” and you will “never lose weight.”

This is your belief about what you thought your results meant. Your interpretation might be incorrect.

Your nutrition plan may be spot on, but you overestimated how many calories you consumed. Or the opposite you may have overestimated how many calories you burned in a given workout.

Or you may be holding on to water from something you ate the day before. Or it could even be you have put on lean tissue!

Beliefs should be honored and respected, but they should also be scrutinized carefully.

If you accept the possibility that you might believe things that are actually holding you back, then you have taken the first step toward transforming your behavior, your body and your life.

 

Motivation and Vision

This is where motivation and the vision for your life play a huge role!

We see people in our facility when the pain or consequence is greater, which drives to the motivation to make change. This change could be to lose weight, have more flexibility and/or have more energy!

There is typically a push of some sort or motivation. Staying the same is more painful than taking action, even if taking action is scary at first.

I made a list of some questions for you:

What are my consequences for staying the same?

What has it cost me in the past?

What is it costing me today?

What will be the future consequence if I don’t change this now?

(You can take these questions and apply them to your health, your career, etc.)

 

The Next Step is to Install New Beliefs

This is sort of like installing new software in your computer instead the computer is your brain. We were not born with any beliefs about anything. We have acquired these beliefs over time and conditioning.

For Example with our Health:

“Everyone is bigger in my family.”

“It’s my genetics.”

“We all get the same belly.”

The best way to start reprogramming your brain is to focus on the higher level beliefs and consider them the essentials or pre-requisites for your success.

Here are 7 Beliefs that make your Vision/Change Possible:

  • Possibility: It’s Achievable
  • Capability: I Am Able
  • Necessity: I Must Achieve It
  • Worthiness: I Deserve It
  • Desire: I want It
  • Expectation: I Expect It
  • Willingness: I Am Willing

Through all of this I am hoping to bring a level of awareness. Your mind can control your beliefs and ultimately reflect in your vision for your life.

Change can happen in an instant.

One question can lead to a solution, one new fact or piece of evidence can change a belief.

My last questions are: What do you believe in? What’s your vision for life?

Let’s do this together! We are a Team of Professionals that helps our clients get the most out of life.

When you are ready for help, we are here for you! Reach out by requesting a FREE CONSULTATION where we will discuss your personal goals and find the best plan for you!

Creating a Vision

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Helen Keller said, “The only thing worse than being blind is having sight but no vision.”

We talk with several Max Picclients and prospects per week and it always has to start with their personal vision for their life. What do they want to see with their body, their health, their wellness? How do they want to feel every day?

It’s not exactly easy to spit this all out.

It’s personal…

It’s private…

It’s emotional…

I also find that the original goal can get lost when there is constantly a new theory, idea or gimmick in the fitness industry.

What should you trust, what would be best for you?

Also what have you tried before and were you successful or not?

John Maxwell said, “Successful and unsuccessful people do not vary greatly in their abilities. They vary in their desire to reach their potential.”

What’s your potential?

I wish it was as east as: Write down your goals, create the plan and then execute.

What happens next…LIFE!

We get going on a great track, maybe even seeing results, then BOOM…life happens and we get off track.

It is inevitable.

But how do some people push through and other don’t?

I remember back when Tony and I first thought up Transformation Fitness and Wellness. It was a dream and we started to make it a reality. We knew we needed a space to train our clients in, so we went searching all over Indianapolis for our location.

Neither of us had ever purchased real estate and it was 2007.

Awesome timing, right?!

We knew we absolutely loved helping people, it was a passion and what fulfilled us at the end of the day. We just needed a space to make it happen.

Then we found the perfect building.

We knew we could do it; our clients deserved this space to workout in.

But in 2007 the market was rough. We lost our financing on the day of closing and ended up paying our builder every day we did not close.

So did we give up?

That would have been way easier, but we fought.

We fought for what we believed in. We believed whole heartedly that we needed this space for Transformation Fitness and Wellness to serve the people we were working with and the people we had yet to meet.

I busted tail to get us financing and 5 banks later we got it done.

It was not easy, I would prefer to never live that again, but it was VISION that ultimately led us to our goal.

It would have been easy to forget our original goal.

We both still had full time jobs at that time and they would have been great jobs to stay in, but we knew we were not doing what fueled our Soul Purpose.

We were put on earth to serve others in the Fitness and Wellness Industry and it has always been worth the fight.

I want you to step back and look at your goals.

They may be health related they may not be. This can apply to all facets of life.

But stay true to your goal. When you set out to lose weight, for example, DO IT!

It is absolutely not easy, but I have found nothing that is truly worthwhile in life is easy. It takes time, dedication, help and persistence work.

With your Vision and Goals for your Life Start Here:

Step #1: Be Specific

What do you want for your life…Your VISION?

Step #2: Clear Goals

A powerful vision emerges when we couple our dreams with a set of clear goals.

Step #3: Turn the Telescope around-You Become what you envision yourself being

When you look through the small end, everything is far away. When you look through the big end, everything looks way different.

Could you be looking at your life through the wrong end of the telescope?

Step #4: Hire an Accountability Coach

This is 90% of the reason people hire us! We help hold you accountable when achieving your health and wellness goals.

It is not a cure all but it does help to have someone, who cares and is a professional, keep you focused.

I know for us personally we have always had a business coach in our life. They have pushed us when we wanted to give up, they have been there to pick our chins off the ground when we did not think we could handle one more blow and they keep you FOCUSED.

It is so easy to lose focus on the original goal in the thick of life.

Write it down; post it on your mirror. Face it every day till you make it a reality and hire the right people to help you get there.

If you need more help achieving your health and wellness goals we are always here for you! Whether you are in Indianapolis or not we can help! Just reach out by calling, 317-927-9689 or request a Free Consultation.

Also that space we worked so hard to get back in 2007 served us well for the first 6 years of our business and we out grew that space! We now have been in a beautiful 7,000 sq. ft. facility at 1222 N Pennsylvania St, Indianapolis, IN 46202 for the last 2 years and that is a whole other story for another day! When your husband says, “we can do the demo”, run!

Have an amazing day, keep your vision in front of you and stick to your goals!

Spicy Tunisian Grilled Chicken

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Makes: 4 servings

Active Time: 5 minutes

Total Time: 25 minutes

INGREDIENTS
2 teaspoons coriander seeds
2 teaspoons caraway seeds
3/4 teaspoon crushed red pepper
3/4 teaspoon garlic powder
1/2 teaspoon kosher salt
1-1 1/4 pounds boneless, skinless chicken breast (see Note)

INGREDIENTS
2 teaspoons coriander seeds
2 teaspoons caraway seeds
3/4 teaspoon crushed red pepper
3/4 teaspoon garlic powder
1/2 teaspoon kosher salt
1-1 1/4 pounds boneless, skinless chicken breast (see Note)

PREPARATION
Grind coriander seeds, caraway seeds and crushed red pepper in a spice grinder (or mortar and pestle) until finely ground. Transfer to a small bowl and stir in garlic powder and salt.
Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling.

Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.

To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side.

To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total.

TIPS & NOTES
Make Ahead Tip: Store the rub in an airtight container for up to 3 months; coat the chicken with the rub up to 30 minutes before grilling or broiling.

Note: It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you’ll only need 2 breasts for 4 servings—cut each one in half before cooking.

Tip: Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.

NUTRITION
Per serving: 131 calories; 3 g fat (1 g sat, 1 g mono); 63 mg cholesterol; 2 g carbohydrates; 0 g added sugars; 23 g protein; 1 g fiber; 195 mg sodium; 228 mg potassium.

Carbohydrate Servings: 0

Exchanges: 3 lean meat

TFW's Blog is Back, with Your Nutrition Secrets!

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Nice Try It’s been a while…

But, we are back.  TFW took a break from sending you regular content to help educate, motivate and inspire you, but we are excited to be BACK!

Look for an email or Facebook post weekly highlighting our weekly blog!  Also let us know what topics interest you or what questions you need answered.

One of our core values at Transformation Fitness and Wellness is to Educate.  We are the only training facility in Indianapolis that requires all our Fitness Professionals to have minimum an Exercise Science Degree and the certifications that we have required that 4 year degree.

It’s tough in our industry because we have zero standards and anyone can publish anything about health, wellness, and nutrition.

For the everyday person wanting to have more energy, lose weight and live a health life, you get bombarded with way to many ideas, thoughts…when honestly you just want something that will work and is safe.

We can help with that.

What I love most is when people shoot us messages or clients ask us about different things they have seen or heard.  Most of the time they just want to know is this legit, should I try it?

If you are still with me and I hope you are today I want to discuss: NUTRITION!!!

This is where I see most people struggle and this is where you get the most mixed reviews on what to do.

I get asked all the time about Juicing, Cleansing, Low Carb, Paleo, Whole 30, GMO, Low Fat, Glycemic Index, I could go on.

I could also discuss each item listed above and provide our professional opinion and research with pros and cons for each.

First I want to share with you one of the best statements I still remember to this day from my nutrition professor:

“If you can’t do the DIET for the rest of your life, don’t do it at all.”

We can use it in every nutrition question. For example, “Hey Arin, should I do this juice cleanse thingy?”  (Randomly picking on juicing!)

Ask yourself:

Can you do that for the rest of your life?

If the Answer is No…then steer clear.

“But what if it just helps jump start me?”

What into a flesh eating, lean tissue losing, get out of my way before I eat your arm frenzy?!  (Sorry not a fan of juice cleanses because you wind up feeling ok for the first day or two, you only consume sugar, then your body resorts to eating your lean tissue, don’t even try to work out like this.)

We have always been huge advocates to reducing portion sizes, tracking calories and drinking more water.

It sounds too simple, right?

So why is it that we over complicate this process.

Personally I think sometimes it seems too easy.  We all know we need to reduce portions, get less processed food and drink more water.

Why do we still end up consuming things we know we should not?

Gratification, justification, and ultimately mindset.

Nutrition gets much deeper.  We all know reasonably what to eat, but it comes back to is our mindset, our emotions, our triggers.

Just stay positive…right?!

I wish it were that easy.

Digging through what’s going on inside is much harder than just eating “healthy”.

I am not giving a reason to not eat well.

It’s finding out what is burning inside of us that causes the actions we know we should not do but our emotions take over anyways.

One of the most gut wrenching research studies I read was a cause for why some women were obese.

The study showed the years of physical abuse the women endured day after day.  With more adipose (fat) tissue the less pain the woman felt when they were abused.

Let that settle in…

I know this was an extreme example but what I am getting at is our reasons for not consuming what we know we should consume is DEEP.  It takes work looking at why you do the things you do.  When you know you are on a plan.

Another angle I see often is we try to be perfect, every day!

We almost always fail and when we fail we go down…drive through, bag of whatever…we go down.

But if we just strive for BETTER each day, what would happen?

If each day you ate reasonably well, maybe you had a little something or consumed just a few more calories than you should have, but it was better than what you were doing before…guess what happens, you start seeing results.

Are they slower results, yes, but ultimately you are achieving results. Then you make adjustments as you progress.

Being all or nothing is really hard on people.

We sign up for things with the best intentions, then life happens and we get knocked down.

Typically we will revert back to old habits or worse.

My hope is you will take something away from this and if you need more help, please reach out.

The four key objectives are:

1.) Can I do this “diet” for the rest of my life?
2.) Reduce portions, Track Calories (more for awareness now, then we get deeper later), and drink more water
3.) Mindset: what is really going on inside (this one takes work, journaling daily has been helpful)
4.) Be better, not perfect

We help people in Indianapolis and all over the US have more energy, lose weight and live a life they deserve!  Let me know if you need help, Click Here.

Funny-Diet-Pictures-Instagram

Portuguese Pork with Red Peppers

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3 h
8 servings
211 cals

INGREDIENTS
4 large cloves garlic, peeled
1 1/2 teaspoons coarse salt
2 tablespoons olive oil
1 tablespoon whole black peppercorns
2 pounds pork tenderloin, cut into 1 inch medallions
2 red bell peppers, julienned
1 cup white wine
2 lemons

DIRECTIONS
With a large mortar and pestle, mash the garlic, coarse salt, 1 tablespoon olive oil, and peppercorns into a fine paste. Transfer to a large bowl.

With a mallet, flatten the pork medallions to 1/4 inch thick. Place in the bowl with the garlic mixture, tossing to coat. Cover, and marinate 2 to 4 hours in the refrigerator.

Heat the remaining oil in a large skillet over high heat. Stir in the pork and remaining garlic mixture. Quickly brown pork about 1 minute on each side. Remove from heat, and set aside.

Place red peppers into the skillet, and saute 2 to 5 minutes, until tender but firm. Pour white wine into the skillet, and scrape up the browned bits. Reduce heat to low, return pork to skillet, and continue cooking 10 to 15 minutes, to an internal temperature of 180 degrees F (80 degrees C).

Slice 1 1/2 lemons into thin rounds. Transfer the pork and pepper mixture to a serving platter. Squeeze juice of remaining 1/2 lemon over the pork and peppers, and garnish with the lemon rounds.

Cauliflower Pizza Crust with Sausage, Spinach, Tomatoes and Pesto

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Yield: 1

Serving Size: 2-3

INGREDIENTS

Crust:
2 cups ground raw cauliflower flourettes (about 1 small cauliflower)
¾ cups almond flour
3 eggs
1 teaspoon fresh basil, chopped
½ teaspoon onion powder
½ teaspoon garlic powder
¼ teaspoon sea salt
A few grinds of fresh ground pepper

Pesto:
2 cups baby spinach
1 cup fresh basil
1 clove garlic, sliced
¼ cup walnuts, lightly toasted
1/4 cup olive oil
Juice and zest of one lemon
Sea salt and fresh pepper to taste

Topping:
1 mild chicken sausage, casing removed
1/3 cup red bell pepper, diced
1 ½ cups fresh spinach, chopped
INSTRUCTIONS

Preheat oven to 450 degrees.

Chop cauliflower and pulse the flourettes in a food processor. Be careful not to puree it or grind it into mush. You’re going for a “rice” like texture. It should not be sticking together at this point.
Whisk eggs and mix all the rest of the crust ingredients together and form into a ball. It should be pretty wet but shouldn’t be too sticky to handle. If it is too sticky, add a little more almond flour. Gently knead it a few times, adding flour on top if necessary to help it come together. Remember folks, this will not resemble regular pizza dough.

Press ball down onto a pizza stone or baking sheet lined with parchment paper. Gently mold into a circle, dusting a bit more almond flour if it makes it easier to work with. Try to spread it to be a little less than ¼ inch thick.
Bake crust for 25-30 minutes.

While crust is baking, make pesto by adding all ingredients to the bowl of a food processor and pulse until smooth. Set aside.
Cook sausage in a large skillet until no longer pink in color. Add cherry tomatoes and spinach to sausage and cook until tomatoes are tender and spinach has wilted.

Remove crust from oven and spread pesto on crust. Add sausage mixture to pizza to evenly coat, you may have a little left over. Sprinkle with fresh basil and a few dashes of red pepper flakes and serve.