Transformation Fitness and Wellness

Transformation Fitness and Wellness

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TransformationFitness&Wellness|
Premier Online Body Transformation Company.

We service high-performing men and women with high-level fitness, nutrition, and mindset coaching. Transformation Fitness and Wellness is a Training Facility that is a leading provider of preventative health care in the Indianapolis market. We develop individualized programs that address the nutritional, fitness, and wellness aspect of the client. All clients will be working with educated fitness

Operating as usual

24/01/2025

When fitness is a priority for both parents, it shapes a child’s life in powerful ways.

Kids Watch, Kids Learn
Children naturally adopt the habits they see. When fitness is a lifestyle, they grow up understanding that movement is enjoyable, eating well is empowering, and self-care is a priority.

Family Bonding Through Movement
Being active together strengthens relationships and creates meaningful memories that go beyond screens and daily routines.

A Strong Body Fuels a Strong Mind
Fitness teaches resilience, discipline, and perseverance—qualities that help children succeed in every aspect of life.

Healthy Eating Becomes Second Nature
A home that prioritizes health helps children develop a positive relationship with food, understanding it as fuel rather than just a quick fix.

Confidence That Lasts a Lifetime
When health and fitness are valued, children develop confidence, self-respect, and a sense of capability that stays with them.

The greatest gift parents can give is leading by example, showing that prioritizing health creates a foundation for a vibrant, fulfilling life.

Are you setting the example for your children?

23/01/2025

Why do so many fail to achieve their fitness and health goals?
🥗💪🏃‍♂️
Because they are chasing the wrong thing! 🤯

23/01/2025

Men, is motivation holding you back? The truth is, that motivation fades—but mental resilience lasts. What if you could shift your identity and become the man who always follows through, no matter what? Build unstoppable habits, redefine who you are, and finally hit your goals with confidence.This is one of the main aspects I help men within my program. If you struggle with consistency or have a feeling you can be more and show up differently. Just DM to find out more.

22/01/2025

When one partner is committed to fitness, and the other isn’t... it can create friction.

I’ve seen it time and time again. One person is hitting the gym, focusing on nutrition, striving for growth—while the other isn’t quite there yet. And slowly, the divide grows.

It starts with small things... different meal choices, different energy levels, different priorities. But over time, it can turn into resentment, frustration, and even disconnection.

But here’s the truth: When both partners commit to health, everything changes.

💪 You become a stronger team—facing life with energy, confidence, and shared purpose.
❤️ Your connection deepens as you support each other’s growth and well-being.
👨‍👩‍👧‍👦 You set an example for your kids, showing them what it means to take care of yourself and each other.

Fitness isn’t just about looking good—it’s about being present. It’s about having the stamina, patience, and resilience to show up as the best version of yourself... for your spouse, for your kids, for your career.

If you’re the one leading the charge right now—keep going. Inspire with your actions, not pressure. Invite, don’t push. Show them how good it feels to prioritize health.

Because at the end of the day, being healthy isn’t just for you. It’s for them.

Are you and your partner on the same page when it comes to health? Or are you struggling to bridge the gap?

21/01/2025

You can create motivation with your actions! How are you showing up as a father, how are you showing up as a spouse? If you want to lead, lead by example!

20/01/2025

When motivation fades, maintaining new habits becomes a challenge, but the key lies in shifting your approach from relying on motivation to leveraging discipline, systems, and mindset shifts. Here are some effective strategies to help you stay consistent:
1. Anchor Habits to Your Identity
Instead of saying, “I need to work out,” say, “I am a person who prioritizes fitness.” Identity-based habits create a deeper connection and reinforce consistency.
2. Rely on Systems, Not Willpower
Set up routines and structures that make the habit easier to follow, such as: Prepping meals in advance
Scheduling workouts like appointments
Laying out workout clothes the night before

3. Start Small and Build Momentum
On tough days, commit to a “minimum viable action,” like doing a 5-minute workout or eating one healthy meal. Small wins reinforce progress and build confidence.
4. Accountability Partners or Coaches
Having someone to check in with—whether it’s a coach, accountability group, or supportive friend—can keep you on track when motivation dips.
5. Track Progress and Celebrate Wins
Use a journal or app to track your habits, and reward yourself for milestones. Seeing progress visually helps maintain commitment.
6. Reframe the Why
Revisit your deeper reason for starting. If it’s about being a better parent, partner, or professional, reconnect with that purpose to reignite commitment.
7. Automate Where Possible
Remove decision fatigue by making your habits automatic: Pre-plan workouts and meals
Set recurring reminders
Create triggers (e.g., post-workout shake right after gym)

8. Embrace Imperfection and Adapt
Accept that some days won't be perfect. Instead of giving up after a setback, adjust and get back on track without guilt.
9. Surround Yourself with the Right Environment
Optimize your environment to support your goals: Keep healthy snacks readily available
Unfollow social media accounts that don’t align with your goals
Associate with people who embody the habits you want

10. Develop Mental Resilience
Train your mind to push through low-motivation days by using techniques like: Visualization of success
Positive affirmations
Breathing exercises to stay focused

By shifting your focus from motivation to habit systems, you'll find it easier to stay consistent and achieve your goals—even when you don’t feel like it.

09/01/2025

Protein Goals Made Simple

I used to struggle to hit my protein goals—until I started incorporating a few simple staples into my meals:

🥚 Eggs – 6g protein per egg
🧀 Cottage Cheese – 14g protein per 1/2 cup
🍶 Full-Fat Greek Yogurt – 15g protein per 3/4 cup

These nutrient-dense, convenient options completely changed the game for me. They’re quick, satisfying, and fit perfectly into a busy lifestyle. Now, I stay on track with my nutrition goals without overthinking it. 🙌

Hitting your protein target doesn’t have to mean endless meal prep or bland food. Sometimes, the simplest changes make the biggest difference.

What’s one high-protein food you couldn’t live without? Let’s share ideas below! 👇

Photos from Transformation Fitness and Wellness's post 06/01/2025

As a Father, we tend to put our health and fitness on the back burner.

We carry the stress and demands to provide and feed our family.

We stressed about missing time with the kids and wife.

We are worried about being role models to our kids.

As a Father, I completely understand how you feel.

The cool part is there are some simple strategies you can implement today to get that lean athletic body back and start leading from example.

Follow me here on IG to see more tips

Comment “Optimize” below if you are ready to make it a priority!

03/01/2025

Let me reintroduce myself.

Some of you know me well, and I may have had the privilege of transforming your health and fitness at some point in my career. For others, this might be our first introduction, so let me share a bit about my story and mission.

I’m a coach at heart, deeply fascinated by the body’s incredible capacity to perform at high levels. My journey began as a Strength and Conditioning Coach, working with Division I athletes. This experience, combined with my education, exceptional mentorship, and relentless pursuit of athletic and strength performance, has shaped me into the coach I am today.

These foundations allowed my wife, Arin Lindauer, and me to create Transformation Fitness and Wellness, a thriving brick-and-mortar business in Indianapolis. Over the past 16 years, we, along with an incredible team, helped transform countless lives, mastering the art of coaching in nutrition, mindset, and programming for high-performing men and women.

Recently, we took a bold step forward. We transitioned our business entirely online, sold the physical location, and sharpened our focus to make an even greater impact. Our mission has never been clearer or more powerful.

For me, this shift led to the development of Primal Optimization, a program designed specifically for high-performing fathers. Drawing from my own life and practical experience, I deeply understand the challenges fathers face: balancing demanding careers, being present with their kids, nurturing relationships with their spouses, and prioritizing health and fitness.

My mission is to empower 10,000 men through Primal Optimization, transforming them into the superheroes their children admire and their wives adore.

If you’re ready to optimize your life and regain your mojo in 2025, let’s connect! DM me or follow me on Instagram at for free tips and strategies to elevate your fitness and performance.
for
Let’s make 2025 the year of transformation!

01/01/2025

🤔What is your top fitness or health-related goal for 2025?💪

29/12/2024

Being able to scoop your child into your arms feels like having a superpower—and it’s one I never want to lose. Even after 40, I’m committed to staying strong so I can keep lifting my kids high above my head and hearing that magical sound of their laughter.

It’s not just about the workouts or the reps; it’s about showing them how much they’re loved. It’s about giving them the confidence that I’ll always be here to catch them—literally and figuratively. And hopefully, they’ll remember these moments of playful lifts and big hugs long after they’ve grown out of my arms.

Because being a strong dad isn’t just for my own health—it’s for them, and for every memory we’ll share.

28/12/2024

Men/Fathers, It’s Time to Take Control! If you’re experiencing:

💥 Burnt out after work, with no energy left for what matters most.
💥 Lacking confidence and struggling to feel like yourself.
💥 Overwhelmed by stress and responsibilities.
💥 Disconnected from your family because physical activities feel like a chore.
💥 You’re not showing up as the strong, present leader your family needs...
💥 And the aches and pains keep you stuck on the couch, while the reflection in the mirror shows a physique you barely recognize...

It doesn’t have to be this way.

You can transform into the fit, strong, revitalized, and confident father who sets an example for your family and excels in your career—all without dedicating countless hours at the gym or adhering to extreme diets. Let’s work together to restore your strength, energy, and confidence, empowering you to become the dad and leader your family truly deserves.

DM me (FatherTime) to find out how I can help.

27/12/2024

Men, Don’t Let the Holidays Derail Your Progress!

The holidays are here—the parties, the rich foods, the late nights. It’s tempting to press pause on your routine and tell yourself, "I’ll start fresh in January." But here’s the truth: what you do between Christmas and New Year’s matters just as much as the rest of the year.

Why? Because this time sets the tone for your success—not just for January, but for the man you want to be.

Staying on a routine isn’t about perfection. It’s about showing up for yourself.

It’s about walking into the new year with confidence, not regret.
It’s about feeling strong and energized, even when life gets chaotic.
It’s about proving to yourself that your goals matter, no matter the season.
For the fathers out there, your kids are watching. They see how you navigate challenges. When you stay consistent, even during the holidays, you’re teaching them what discipline looks like—what a committed man truly is.

For the professionals grinding out year-end goals, your health is your power. You can’t show up for your family, your career, or yourself if you’re burned out and starting from scratch every January.

So, while others are saying, “The holidays are an excuse,” I challenge you to ask:
What kind of man do I want to be when the clock strikes midnight on December 31st?

👉 Stay active—even a 20-minute workout makes a difference.
👉 Savor the holiday meals, but don’t overdo it.
👉 Keep promises to yourself, even when no one’s watching.

This isn’t just about fitness—it’s about showing up with strength, discipline, and clarity for the life you’re building. Let’s finish the year strong and step into 2024 with momentum.

24/12/2024

🎅🎄 STOP RIGHT THERE, DADS! 🎄🎅

Are you rocking the Dad Bod, but deep down, you’re ready for more? This holiday season, I’m giving ONE lucky guy the ultimate 90-Day BODY Transformation Scholarship to my Primal Optimization online coaching program!

Let’s be honest:
How much cash have you already burned through on gym memberships, trendy apps, random meal plans, supplements, or that “meh” personal trainer? 🫠
And now, you’ve probably maxed out your holiday spending, too.

But what if this year was different?
What if you could finally stop throwing money at quick fixes and start seeing REAL, sustainable results? 💪

🎁 This is your wake-up call:
No magic fairy dust.
No gimmicks.
Just PROVEN solutions to eliminate the beer belly and those constant aches & pains, while building the strength and energy to crush life.

I’ve helped guys like you for over 20 years—and this isn’t just coaching, it’s your PERMANENT upgrade.

🕒 Deadline to enter: Dec 29!

Here’s how:
1️⃣ Drop a "CONTEST" in the comments below.

I’ll send you the application. 🚀

Because you’re not a “New Year’s Resolution” kind of guy. You’re a man who TAKES ACTION. And that starts right now.

Who’s ready to make 2024 the year you LEVEL UP? 🙌

24/12/2024

🔥 Nutrition Tips for Men Over 40: Stop Eating Like a Kid and Start Fueling Like a Man! 🔥

Let’s get real, guys. You’re not 15 anymore—those pizza rolls, sugary snacks, and skipping meals aren’t cutting it. If you want to stay lean, strong, and keep your hormones in check, it’s time to fuel your body like the powerhouse it is. 💪

Here’s how:

1️⃣ Protein Is King
Ditch the chicken nuggets. Build muscle with lean meats, eggs, fish, and Greek yogurt. Spread it across your meals like an adult who knows better.

2️⃣ Healthy Fats > Junk
That bag of chips? Toss it. Replace it with avocados, olive oil, salmon, and nuts. These are the fats your body needs to boost testosterone and energy.

3️⃣ Eat Smart Carbs, Not Kid Snacks
No more toaster pastries or sugary cereals. Opt for slow-digesting carbs like quinoa, sweet potatoes, and oats. And load up your plate with veggies like a grown man. 🥗

4️⃣ Micronutrients = Power
Your hormones are begging for magnesium, zinc, and vitamin D. Get them from real foods like spinach, pumpkin seeds, and sunlight—not some random multivitamin gummy. 🌞

5️⃣ Cut the Sugar
You don’t need candy bars and soda to make it through the day. Choose fiber-rich foods like berries and greens to balance your blood sugar and feel like a champ.

6️⃣ Supplement Like a Pro
Use tools like protein powder, fish oil, and creatine if you need extra support. But don’t rely on them as a crutch because you skipped real meals.

7️⃣ Man Up on Meal Timing
Try intermittent fasting or stick to regular, nutrient-packed meals. Either way, no skipping meals and filling the gap with junk.

8️⃣ Moderate the Booze
Beer every night? That’s a fast track to a dad bod. Keep it occasional, and focus on the bigger picture—your health and goals.

9️⃣ Commit to a Grown-Up Lifestyle
Strength train. Sleep 7–9 hours. Manage stress. Act like a man who values himself and his health.

🔥 Bottom Line: Stop eating like a child and start fueling your body with purpose. You’ve got one body—treat it with the respect it deserves!

💬 Which habit are you cutting out first? Drop it in the comments and let’s talk!

23/12/2024

🎅🎄 Ho Ho Ho... HOLD UP! 🎄🎅

MEN... DADS... Dad BODS!

This holiday season, I’m feeling a little extra generous, so I’m gifting ONE lucky guy a 90-day BODY Transformation Scholarship to my Primal Optimization online coaching program!

Let’s be real—how much have you already spent on gym memberships, workout apps, meal plans, supplements, fad diets, and maybe even a crappy coach? 🫤

And now… you’ve likely blown your holiday budget too.

But what if you could stop spinning your wheels and wasting money on every new diet or workout craze and FINALLY see REAL results? 💪

Or are you still waiting for the weight loss fairy to magically sprinkle you with that mythical potion? 🧚‍♂️

🎁 This is the gift you NEED—REAL solutions to tackle those aches, pains, and beer belly struggles. Coaching with me, a performance expert with over 20 years of experience, is the kind of gift that pays off for life.

🕒 Don’t wait until New Year’s to start thinking about your health—the deadline is Dec 29!

Here’s how to enter:
1️⃣ Comment "CONTEST" below.
2️⃣ Bonus: Tag a friend or two for extra karma points!
I’ll personally send you the application. 🚀
Because let’s face it, you’re not the type of guy who waits for New Year’s to make a plan. You take ACTION. And that’s who you are! 💥

Let’s make this the start of your best year yet. Who’s in? 🙌

21/12/2024

Men Over 40 Struggle to Hit Their Fitness Goals!

🚨 Let’s be real, fellas: Hitting your fitness goals after 40 isn’t as easy as it used to be. But it’s NOT impossible. Most men fail for a few key reasons—and if you know them, you can overcome them.

👎 Here’s why many men fall short:
1️⃣ No clear plan: Winging it in the gym doesn’t cut it anymore.
2️⃣ Unrealistic expectations: Trying to get "college shredded" in 30 days? Not gonna happen.
3️⃣ Life gets in the way: Careers, kids, and stress are tough to juggle.
4️⃣ Hormonal shifts: Lower testosterone changes the game.
5️⃣ Bad nutrition habits: What worked in your 20s won’t work now.
6️⃣ Ignoring recovery: Sleep, stretching, and rest are non-negotiable.
7️⃣ Outdated workouts: Excessive cardio or random lifting won’t deliver results.

💥 You’re not too busy. You’re not too old. And it’s not too late. With the right mindset, strategy, and focus, you can build the lean, strong, confident body you want—WITHOUT spending hours in the gym.

19/12/2024

Just 24 days left until 2025

For many of us, this time of year leads to a reflection of the past year.

As you do this review, it is a good time to look in the mirror and see what the last year has revealed.

But many times, we may struggle with reflection and review because we start to focus on the lack!

We might start identifying all the things we did not accomplish, and we might go into a tailspin of negativity and low self-worth.

When conducting any review process, be sure to celebrate the successes in addition to providing feedback on the areas that need improvement.

You have complete control over your mindset, and how you interpret information will be crucial for your goal-setting and planning.

Remember that you are your most valuable asset, and feedback is crucial for learning and growth.

Take time to review your past and create a plan to succeed in the future.

Go out and win!

Want your business to be the top-listed Gym/sports Facility?

We exist to transform your life!

Professional Coaching That Simplifies Fitness and Wellness for High Performers

We build strength and confidence while reducing the effects of the aging process in a quick and efficient program.

Book A Consult https://indianapolispersonaltraining.com/consultation/

E-mailing:
[email protected]

If you would rather call, contact us at:
317-927-9689

Videos (show all)

Men, is motivation holding you back? The truth is, that motivation fades—but mental resilience lasts. What if you could ...
When one partner is committed to fitness, and the other isn’t... it can create friction.I’ve seen it time and time again...
You can create motivation with your actions! How are you showing up as a father, how are you showing up as a spouse?  If...
🎄✨ We are GIVING AWAY a 90-Day Body Transformation SCHOLARSHIP! ✨🎄 ENTER TO WIN 👇🏽👇🏽👇🏽�Comment "Contest" and I'll send y...
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Scholarship opportunity!
I have an Amazing opportunity for high-performing men who want to get fit, and strong, and develop a resilient body and ...
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