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Transformation Fitness & Wellness

Being Thankful for Your Body

In the spirit of being thankful, I think something we should all be thankful for is our bodies.

No matter where your body is at in the process, be thankful.

When you really think about your body it is a miraculous creation.

For some of us we get caught up in what we want our bodies to look like or feel like and we may speak negatively or feel negatively about our body.

I know I personally can get caught up in the negativity. I am post having two kids and 7 months later I get frustrated with my body more from how it looks. I still have this nagging 10 lbs to lose, my abs have slight separation between them and most days I feel fatigued.

What I need to do is re-frame how I think about my body and be thankful what it has accomplished to date. The changes will come with consistent exercise, better nutrition and more sleep.

So here goes:

I am thankful that in three years, my body carried and birthed two amazing babies, not everyone gets this opportunity and I am truly thankful. With Leo’s birth they took into account how strong/healthy I was going into his birth and held off from an emergency c-section, that was huge! They asked me after 53 hours into his birth do you think you can push? A wave of energy flew through me, YES…2 hours later he was born.

I am thankful for being able to get back into workouts and I have gained most of my strength back in a matter of months! This is huge. I get a huge burst of energy after each workout, no matter how many hours of sleep I have gotten.

I am thankful for the mental strength. This past year has been super overwhelming running a business, having two kids under two and building a house with a less than desirable builder. Even on days I have not felt strong by body kept going and doing, I am thankful for this.

This is just a few for me, what are you thankful for when it comes to your body?

Try this out.

Think about what your body does day in a day out. It may seem small and insignificant to you but it is a win.

Start spreading thankfulness and start with you!

I am thankful for you!

Arin

2 Healthy Thanksgiving Day Recipes

I was digging around looking for some recipes for Thanksgiving and I found a few on Eating Well that I thought I would share.

Yes, nothing beats the old faith full recipes and I am not sure if I could swap my mash potatoes for “cauliflower potatoes”! 😉

But I thought these looked pretty good and wanted to share them with you!

Sautéed Brussel Sprouts with Bacon

This side has caught more steam over the years and who doesn’t love bacon?

Slow-Cooker Green Bean Casserole with Crispy Onions

This one is great because it cuts down on calories, frees up the oven by using the slow cooker and take the time to make the onion topping. So much better tasting than the store bought, in my opinion.

Click around at the other recipes for ideas.

I know in all families there are nonnegotiable when it comes to the Turkey dinner, but consider testing out some different recipes.

Have a great rest of your weekend,

Arin

P.S. Whenever you’re ready… here are 3 ways I can help you be healthier and happier:

1. JOIN our FREE FB Group – Get FIT INDY!

Free group filled with Nutrition Tips, Workouts you can do anywhere, answer any questions you have along the way. Basically the best resource you can get when it comes to health and wellness! JOIN TODAY!

2. Be my guest for a free week of workouts!

If you’d like to come in to attend a ‘Bring a Friend’ training session as my guest…just reply and put “Guest” in the subject line, and I’ll get you all the details!

3. What’s your Health and Wellness Score?

Check out our Free Score Card and see how you rank in each category of Health.
image
Profile Image Arin Lindauer
Owner
Transformation Fitness and Wellness
support@tfwellness.com
(317) 927-9689 – Work
www.tfwellness.com

4 Tips to Help You Through the Holidays

First and foremost, I cannot believe it is the holidays. I am sure we all say this every year, but I really cannot believe in less than two weeks it is Turkey Day!

So, I wanted to put together a list to help you conquer the holidays!

In our gym we have everyone putting up $20 bills to Hold Out through the Holidays. It is a simple weigh in now and then again January 4th. No Gain you get your $20 back, if you gain, we donate the $20 to Riley Children’s Foundation.

I recommend you doing this even if you are not in our gym. Put $20 or whatever size bill you need and hang it up in the bathroom or in a place you will look at daily…maybe hang it on the fridge!

That way it is a constant motivator to not go over board this time of year.

If $20 isn’t enough put $50 or heck even a $100 up and make a deal with yourself this year.

So here are my 4 Tips:

Tip 1:

Set a goal not to gain the average 7-10 pounds most Americans gain this time of year. The reason I like the no gain goal is it gives you some wiggle room. You can absolutely lose weight this time of year. But I like setting a plan that is manageable and allows you to live life and enjoy yourself. Then you won’t have to back track at the first of the year.

Tip 2:

Continue to plan your food. Just like planning a work week or kids schedules, plan your food. Know when you are eating out, when you have a party to attend (does it include food or not). Then what are you cooking and/or how many meals do you need to prepare. This is where most of us get in trouble, you are hungry, no food in the house – so you get take out or run through a drive thru. None of that will help the waist, especially if you are already consuming holiday goodies, treats, drinks, etc.

Tip 3:

Bring a healthier dish. Ok in reality Thanksgiving is one day. BUT…we have our family dinner, our in-law’s dinner, our Friendsgiving, work Thanksgiving…I could go on. What can I say we like to eat! So, the best strategy is bringing a better dish. Yes, you will have the old faithful dishes, have a small amount and load up on turkey and veggies (that are not smothered in butter or cream!). I love the root vegetable recipes you can bake in the oven. Super simple, peel and cut the veggies, use some olive oil and spices, bake, then put them in a pretty dish. Here are some good examples from Eating Well.

Tip 4:

Don’t show up hangry. I remember as a kid my mom saying now, we are not eating breakfast this morning because we are going to your Aunt Judy’s for Thanksgiving. WHAT! Stay on your normal routine, that way you don’t go over board and end up over eating. I even recommend taking in a meal replacement shake before events like this, so that you are not hungry and you eat smaller portions. (I know I am super fun!)

I will say it again; the holidays are here and I hope you have a wonderful season. Use these tips and if you need any help, let me know.

Have a great day,

Arin

P.S. Whenever you’re ready… here are 3 ways I can help you be healthier and happier:

1. JOIN our FREE FB Group – Get FIT INDY!

Free group filled with Nutrition Tips, Workouts you can do anywhere, answer any questions you have along the way. Basically the best resource you can get when it comes to health and wellness! JOIN TODAY!

2. Be my guest for a free week of workouts!

If you’d like to come in to attend a ‘Bring a Friend’ training session as my guest…just reply and put “Guest” in the subject line, and I’ll get you all the details!

3. What’s your Health and Wellness Score?

Check out our Free Score Card and see how you rank in each category of Health.
image
Profile Image Arin Lindauer
Owner
Transformation Fitness and Wellness
support@tfwellness.com
(317) 927-9689 – Work
www.tfwellness.com

“Today I will do what others won’t, so tomorrow I can do what others can’t.” – Jerry Rice

A quote we have been focusing on this week in the gym is:

“Today I will do what others won’t, so tomorrow I can do what others can’t.” by Jerry Rice

It’s a great quote by an amazing athlete who understood he had to do things differently so that could perform and do what others couldn’t on the field.

What can you do today, so tomorrow you can do what others can’t?

We each fight our own battles and have our own victories.

Life isn’t just easier for one-person vs another.

We commit to doing or not doing actions that it takes for us to be successful. Whether its with your health, career, finances and/or relationships.

As a whole we tend to focus only on the victories, hardly do we ever tell the story of the struggle behind the victory or we sugar coat it.

Most of the time it takes grit, perseverance and experiences.

I like this quote because it talks about what are we personally going to do?

What do you need to do day after day, so that you can live the life you want tomorrow and beyond?

For me it’s getting that work out in no matter what. I know right, even the owner of a fitness business struggles with the mental side of getting a work out in. I can come up with fifty excuses why I shouldn’t work out.

Work, kids, stress, tired…I could go on.

But I know I want to feel good, I want my clothes to fit and I want to take care of my overall health. I do that work out so that I can enjoy the benefits tomorrow.

Having more energy is so important, especially with two kids, running a business, etc.

But this isn’t about me, this is about you reading this.

What can you do today?

It doesn’t have to be huge, grand or perfect, but it needs to move the ball further down the field.

What can you do today?

Drink more water.

Do a work out.

Get rid of the sugary treats?

Plan next week?

I encourage you to pick something you want to focus on for a month. Write it down and then make it happen.

If you need help I am a phone call or email away. Let me know how I can help!

Arin

He Died So Suddenly

The other day I overheard a conversation between 2 friends that happened to run into one another at a coffee shop I was at. The first man said “Hey, did you hear about Ryan?”

To which the 2nd guy replied, “Yeah, it’s a damn shame. He died so suddenly.”

The first guy went on to say that he’s been to a funeral every single month for the last 5 years.

To which the 2nd guy replied, “Well you would have been at my funeral too, but I got my colonoscopy on time and they found something. They said we found it early enough so it’s not a big deal, but if I would’ve waited a year I would have needed chemo and if I would’ve waited 2 years I would have had no hope at all.”

He then finished his train of thought and said, “I don’t know what made me do this one thing on time – I delay everything – but man am I ever glad I went.”

Being in the fitness/health industry is kind of tough. It’s really hard to get people to care about their health – until something is really wrong.

If you think about it, when we purchase a product or service we immediately get what we bought. If I buy a new pair of shoes… well I go home with them. They’re mine.

If I buy groceries… I load them into my car and then into my fridge. They’re mine as soon as I buy them.

But eating right and being active… well you don’t “see” those results right away. In fact, you can spend an hour running or lifting weights and you literally see no difference. You don’t seem to get anything immediately from your effort.

It’s a complete mind shift really. When we buy something like a gym membership or a healthy eating program… we want immediate results.

We tell ourselves that it’s a process and that we’re in it for the long-haul, but deep down we all want to see the scale go down 15 pounds after a week. We know that’s crazy, but we all still want it to be true.

The thing is… it’s the preventative stuff like being active and eating right that make the difference. Just because we can’t immediately see it doesn’t mean it’s not worth it.

I’ve thought about the conversation between these 2 guys several times over the last few days. It was just a few sentences about life and death and health and disease before they changed the subject and started talking about something else, but the impact was left on me.

Life is too short. When I think of my family and friends I want to do all that I can right NOW to ensure that I’m here for as long as I can be – even if it means doing the preventative work that doesn’t yield immediate physical results that I can see.

It’s worth noting that there are immediate benefits that we cannot see. Some of those include:

1) A better mood

2) A better night’s sleep

3) More energy

4) Increased immune system

… and more

 

Doing the hard work without seeing immediate results is one of the major reasons people quit their routines. They lose motivation, they lose direction, and they lose their reason “why”. It’s one of the many benefits working with a trainer or coach, or even being part of a small group is worth it. You feel connected and have someone there when you need it most.

Let me know if you need help, we are here for you!

Try The New Fitness Scorecard

There are 8 components that set the foundation for fitness success.

Find out how you score across the 8 components here with our new Fitness Scorecard:

 

 

 

 

CLICK HERE

Many people are confused by where to start with their health and fitness journey.

Step 1 is to understand where you currently score across the 8 Fitness Indicators.

Start your journey toward your personal fitness breakthrough by completing your Fitness Scorecard today.

Excited to see how you do!

Arin