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Transformation Fitness & Wellness

Hitting Goals is Easy, when…

Hitting goals is easy when…you know what you want.

Seems pretty simple right?

What I have seen and experienced myself is we are lost or we are not sure what is important to us.

We know we need to lose weight, for example, but why.

Why is this important to you?

Or I see people wake up every day and we do the same darn thing.

Why?

Why do we settle?

I know you can wake up full of energy and life.

Spoiler Alert: When you are aligned.

I have witness people struggle for years to lose weight, then all a sudden they lose.

What changed?

They got aligned with what they truly wanted.

I know, I know, it is deep and that’s why we have to go there. If you keep settling and saying next week, next month, next Monday I’ll get on track…guess what you will never see results.

This is across all things in life.

Health goals, career goals, life goals.

We have to truly understand the desire in your soul, what do you really want out of life and how does your health play a role in your outcome.

I believe the pathway to wealth is through your health.

But the first step is alignment, otherwise, why do anything?

When you want a certain outcome in life, you have to step back and assess where are you at today?

Align your priorities and shift your actions.

It is easy to do, but then it’s easy not to do.

This is why it is ok to ask for help.

This pandemic has done a number on us, but what I am seeing is we are starting to really clear on what we want out of life.

Life is too short to settle and I am here to tell you once you decide what you want, the work to get there isn’t so bad after all.

You get aligned to your soul and everything is worth it.

Just ask for help, if this hits home.

Have a wonderful day!

Arin

Broiled Salmon

 

INGREDIENTS

4 (4-oz.) salmon fillets

1 tbsp. Grainy mustard

2 cloves garlic, finely minced

1 tbsp. finely minced shallots

2 tsp. fresh thyme leaves, chopped, plus more for garnish

2 tsp. fresh rosemary, chopped

Juice of 1/2 lemon

kosher salt

Freshly ground black pepper

Lemon slices, for serving

 DIRECTIONS

  1. Heat broiler and line a baking sheet with parchment. In a small bowl, mix together mustard, garlic, shallot, thyme, rosemary, and lemon juice and season with salt and pepper. Spread mixture all over salmon fillets and broil, 7 to 8 minutes.
  2. Garnish with more thyme and lemon slices and serve.

Nutrition (per serving): 570 calories, 79 g protein, 1 g carbohydrates, 0 g fiber, 0 g sugar, 26 g fat, 4 g saturated fat, 170 mg sodium

Finding More Joy

If you are here in Indiana, I am sure you have been loving this heatwave we have been experiencing.

I was sitting out back on our back patio Sunday morning watching the kids play, drinking a good cup of coffee, and listening to the bird’s chirp.

That was joy.

I knew I had some laundry to do, dishes to unload, and food to cook, but sitting there in the warmth watching the kids was true happiness.

I find that I need to pause and realize these true moments of joy.

They are all around us if you pause.

Most clients we coach want to feel good, strong, but more than anything they want to feel mentally strong.

It’s no secret this last year did a number on all of us.

We are still recovering.

Honor these feels and I want to encourage you to pause when you feel the sun on your face, pause when you hear laughter, pause when you can take a deep breath and let it out.

Joy is all around us.

You have to pause, see it and feel it.

One of the first exercises I have a client do is gratitude.

I know, nothing earth-shattering right?

But we miss this ALL DAY EVERY DAY.

Spend 5 minutes of your day giving thanks for the goodness in your life. Do it for a week, two weeks, or even a month and I would love to hear how you are feeling.

Joy.

It’s there, we have to notice it.

Let me know how this lands with you. It is always helpful to hear.

Arin

Easy Grass-Fed Beef Burgers (Serves 3)

Ingredients:

1 pound of grass-fed (and finished) ground beef

Himalayan Pink Salt & Fresh Ground Pepper

Any other seasoning you like!

Directions: Take the meat out of the fridge and allow it to come to room temperature for 20-30 minutes. Divide the meat into 3 parts and by hand, create four separate patties. Heat a sauté pan to medium heat.

Season both sides of the patties with salt and pepper (and any other seasoning you like). Place all 3 patties in the pan for 3-5 minutes per side. Remove from the pan and allow to rest for a few minutes. Enjoy!

World’s Best Turkey Chili

Prep Time: 3 Hours  

Ingredients: (Serves 8)

 1 tbsp. Extra Virgin Olive Oil

3 Garlic (cloves, minced)

2 Yellow Onion (medium, diced)

2 Red Bell Pepper (chopped)

2 Carrot (large, diced)

2 stalks Celery (diced)

1 Sweet Potato (peeled, chopped)

2 lbs. 93% Lean Ground Turkey

1 1/2 cups Water (more as needed)

15 oz. tomato Sauce

14 1/2 oz. Diced Tomatoes

3 tbsp. Chili Powder

1 tbsp. Cumin

1 tbsp. Paprika

1 tsp. Cayenne Pepper (extra if you like it hot!)

1 tsp. Sea Salt

1/2 tsp. Black Pepper

1 tsp. Red Pepper Flakes

2 Avocados

Directions: Heat the oil in a large soup pot over medium heat. Add garlic, onions, bell peppers, carrots, celery, and sweet potato. Sauté́ for 7-9 minutes, until soft.

Add the turkey and cook until it starts to brown (about 7 minutes), mixing often to break up chunks. Add 1 1/2 cups water, tomato sauce, diced tomatoes in their juices, chili powder, cumin, paprika, cayenne, salt, black pepper, and red pepper flakes. Bring to a boil, then reduce to a simmer. Keep uncovered. Cook for about 45 minutes, stirring often. When it’s done, add extra spices to reach your desired 28 flavor. Slice avocado for garnish, and enjoy!

Hardwiring

Earlier this week I wrote about the hardwiring of our brains and how it shapes us.

Today I want to talk more about how we rewrite this hardwiring we have.

This is not easy work to do but I feel is very relevant with the increase in anxiety from this year at hand. When I talk to most people, they are making it through this tough time, but they have increased stress, not sleeping as well, constant worry and I want to offer some help.

Also, I don’t think everyone realizes what they carry around all day long.

We do a simple technique in our gym where we belly breathes, but I tell you most struggle to truly breathe.

This comes from anxiety, stress, worry, self-doubt, I could go on.

This is also a conditioned response and the pandemic only accelerated it.

So, what can we do to start the process to rewire our brains?

First, we need to identify the talk tracks we play in our heads.

If you are constantly worried about something for example lets use the broad statement:

I don’t know if I can get through this pandemic. (this is level 1, I can’t negative acceptance and the most harmful)

This is a very negative fear-driven response.

We have to reframe this statement in order to rewrite it in our brain and BELIVE the statement to be true.

We have to move this statement into level 2 which is Recognition and need to change. I need to get through this pandemic.

This level gets us to the I should or ought to…

Level 3 is the Level of the decision to change.

I am no longer worried about getting through this pandemic. (this statement already feels better)

This level of programming makes you want to go for it.

Then the last level, level 4 is the universal affirmation, I am getting through this pandemic. I will get through this pandemic well.

Look inward each day and notice the talk tracks you play to yourself.

If you constantly say,

I never, I won’t, I can’t… let’s rewrite that. We don’t have to go all the way to level 4 and say I am but drop it to a level you feel comfortable with.

I have personally used this rewriting for years.

Specifically, when things get challenging and I want to cower to old behaviors or thoughts this is where reprogramming is extremely beneficial.

When I had our daughter Lyvia, I listened to affirmations daily about her birth and I finally believed in my desired outcome, even though I had tons of baggage from the past I was able to rewrite my thinking.

I have used this with public speaking. I used to say, I could never do that, I could never go on stages and speak in front of several people and now speaking on a stage of thousands is fun, exciting and I genuinely look forward to it.

Test it out. Like anything it has to be done daily…kind of like bathing. 🙂

Take care,

Arin