Coach Rob Cooks!

The U.S. Weight Loss Market is Worth $66 Billion

IMG_1008Take just a moment to really think about that — 68 BILLION DOLLARS!  This figure includes online dieting, meal replacement products, frozen entrees, support groups with meal programs such as Weight Watchers and Nutri-System, and many other “nutrition-based items.”  Why not just learn to cook clean, healthy, and indulge in your guilty pleasures in moderation?

You don’t have to be a professional chef like Chef B-Rizzle, to learn how to make low-calorie, tasty, and enjoyable meals. Many of my clients have taken ahold of their nutrition by learning to plan and cook in a new way.  No one way of eating works for everyone.  Here are a few things you can try to baby step yourself into new healthy meals in your house without eating pre-made, over-processed “diet foods.”

I would love to feature some of your recipe successes on my blog or in my NEW newsletter! if you would like to SHARE your recipes and photos with me, please message me, text me, tag me and use #CoachRobCooks!  BAM!!!

You better EAT your vegetables!

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A Clean Fridge = A Clean Start

full-shopping-cart-470x246What is the best way to ensure you will make good food selections in the New Year — start in the grocery store!  Resist the urge to put anything unhealthy in your cart and make an active decision to bring home healthy choices.  By purchasing items that support your new healthier lifestyle, you will be one step closer to staying on track.  But FIRST, you have to make sure you have a clean fridge in which to put your new “clean foods.”

Did you know that November 15th is National Clean Your Refrigerator Day?  Yep, I didn’t country-girl-refrigerator-dirty-fridge-clipart-common-sense-country-girl-images-refrigerator-dirty-fridge-clipart-images-kitchen-dirty-fridge-clipart-kitchen-dirtyknow either!  The New York Times published a comprehensive instructional guide to deep cleaning your fridge.   In my opinion, any day that you want to start living a healthier lifestyle is a great day to clean out your refrigerator and pantry.  I challenge you to take time to set yourself up for success and clean out your fridge.  One of my clients sent me a photo after she cleaned her refrigerator and another after she stocked it with fresh veggies and healthier choices!  Post your pictures in the comments and tag me in your fridge photos!

Remember, 2018 Starts Now! BAM!!!IMG_6338

Cheers to 2018 and Low-Cal Cocktails

2018 cheersWhy not start 2018 off by making a positive change and choosing a low-cal cocktail to toast the new year?  Most of the temptations of this seasons sweets and treats, but cocktails, holiday punches, and drinks can be just as packed with calories.  I offered Holiday Eating Tips and Tricks earlier this month, but this blog is focused on making better choices when it comes to your cocktail of choice.

With so many people focused on weight loss, cutting calories, and getting in-shape as their New Year’s Resolution, I suggest you start early on making good choices.  There are many ways to cut calories, but if you choose to partake in the midnight toast, consider researching your low calorie options, on Self Magazine’s website.

Remember 2018 STARTS NOW!!! BAM!!!low cal drinks

2017 with Chef B-Rizzle – Set #3

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December of 2016

2017 was a year of changes and REALLY pushing myself out of my comfort zone.  I am a creature of habit and planning.  I like to be on time. I like to follow a plan.  I don’t like change, but like I said, this year, life required me to push myself to develop and accept new norms.

After a few months of slacking off of my independent workouts due to personal and professional obligations, eating out while on the road with work, and allowing myself a few cocktails while on the social scene, I realized I had taken 30 huge steps back.  I gained 30 pounds.  In just a few short months, I had undone at least 6 months of hard work and dedication.

This summer, I went in for one of my normal sessions with Rob and we had what some people might call a “come to Jesus” conversation.  I needed someone who is calm and could talk me out of my negative dialogue from letting myself go backward.  Rob spent all of our time that day being a true coach.  We talked about getting back to basics, because that seems to be the easiest way to make it work.  Follow and be consistent with the basics building blocks of a solid regimen.  We agreed that I needed to get back to consistent eating, portion control, my regular, and workout schedule.  IMG_1441Rob also suggested that I look into supplements and consult with my doctor to get current blood work done, especially since I have been struggling with my vertigo again.

Now, at the end of 2017 I have made a lot of forward progress.  I have a lot to show after 22 months on this journey, 160 workouts with Rob, an additional 400 workouts on my own, 2 fit bits, 2 magic bullet blenders, 3 different types of protein shakes, countless hours of food prepping, and about 12 appointments with doctors. I am down to 280 pounds from 335 and have lost 8 inches in my pant size.  It is a daily struggle to balance my work travel schedule, social life, working out, and food prepping, but it is far easier to STAY on TRACK than to get back on track! Thanks for your support Rob! BAM!!!

Holiday Eating Tips and Tricks

Santa weightI have both good and bad news about holiday eating and weight gain. In actuality, researchers have found that most people do not gain 5 to 6 pounds during the month between Thanksgiving and the New Year.   The actual average is between 1 to 2 pounds, which is manageable if you have a plan to get it off.   This article from the Web M.D. archives offers a brief explanation and some great tips on holiday eating.

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As I shared in my blog earlier this week, awareness of one’s self is key to making conscious choices and achievable goals.  One of the biggest pitfalls is to have your fitness / eating routine interrupted and struggling to get back on your plan.  There are countless tips, tricks, and plans for eating less calories while bouncing from party to party.         Quick tips to stay on track with your holiday eating!

EatRight.org has a quick 4 tips on how to tackle the holiday temptations.

A week before Thanksgiving this year, The American Heart Association posted a list go tips and some recipe makeovers to help you through the season. Ornament

Here is a list of a few suggestions that most of the lists have in common.

  • Enjoy any of your favorite holiday treats in moderation.
  • Include lots of fresh fruits and vegetables.
  • Stay active during the season.

If you can incorporate these integral steps to staying on track, you should have a head start on minimizing the effects of your holiday indulgence.

Transformation Tuesday Recipe Edition!

54ead6c10d391_-_thanksgiving-elegant-food-1114-xlnI have featured some incredible client transformations, but none of the warriors’ transformations would have been possible if they did not focus on making healthier food choices.  Exercise alone will not result in long-lasting, or consistent weight loss results.  As I shared in Mini Treats Can Have a Major Impact!, the holiday splurges really add up and can derail your progress before you know it!

If you take the time to research “Healthier Holiday Food Makeovers,” you will find over 400,000 pages and each page contains multiple recipes. pumpkin pie cake “Cooking Light” magazine offers a great alternative to the traditional pumpkin pie and a lower-calorie. dairy-free mashed potato recipe for your Thanksgiving table.   If your holidays have more of a down home Southern flair, the FOOD NETWORK has a great selection of “Healthy Comfort Food Makeovers,” including Mac & Cheese!   YES!!! I said HEALTHIER Mac & Cheese!  BAM!!!  One of my favorite articles is Eating Well’s “How to Cut Calories at Thanksgiving Dinner!”  This article offers total makeovers of all of your holiday favorites, Turkey, stuffing, and even SWEET POTATO CASSEROLE!!!  The key is staying on track without feeling deprived! Dive into these articles and when you try they #CoachRobJCooks!!!

Mini Treats Can Have a Major Impact!

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Sweet Treats!

With Halloween around the corner there are sweet treats up for grabs every where!  I thought I would take a minute and share some calorie counts and offer a bit of education on how to offset this season’s indulgences.

In our society, holidays and celebrations are synonymous  with food.  Make sure that you educate yourself on the amount of calories you could be mindlessly eating as you walk by the candy bowl at work or dip into your children’s Halloween treasures.  Below, is a chart to give you an idea of what it will take to burn off this MINI-SIZED Fun Treats6b166b124c5f41cc9f556d1e3be1a071--halloween-treats-spooky-halloween

As with any health plan, complete deprivation will set you up for failure.  A term I frequently remind my clients of is, “everything in moderation.”  I do not recommend that anyone completely forego sweet treats, IF they want to indulge.  It is not realistic to expect to sustain a lifestyle change without participating in days of celebration.  Whether it is Halloween candy, the office birthday cake, or the upcoming holiday season, don’t allow an exception to your daily eating plan to derail your fitness journey.

IF you choose to eat the treats, be ready to do the work! BAM!!!

Candy

 

Are Fall Favorites Failing You?

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It seems that once September first hits, people start drinking “Fall Favorites” and seldom think twice about taking the calorie hit.  Since the introduction of the “Pumpkin Spice Latte”(click link for calorie information) over 14 years ago, Starbucks has sold over 350 million of them.  Indulging in Pumpkin Spice Lattes, aka PSL, and other fall treats can have a negative effect on any eating plan.   With the average woman needing to follow a 1,500 calorie diet to lose weight, and a manPSL needing to follow a 2,000 calorie diet, using 380-500 of your daily allowance for a morning coffee is not a wise nutrition choice.

I have included a couple of links to help educate you on just how many calories a person can mindlessly ingest in a day.  This first article offers a good overview of how cutting liquid calories can have a positive result on your weight loss.  Stealth Assault on Health: Beverages Pack Calorie Punch.   Another resource, published in 2015, by the Center for Disease Control, titled “Rethink Your Drink,” offers a comprehensive list of calorie comparisons for popular beverages.  So the next time you are thirsty, make sure you count those calories, because they really add up!  Just drink water – BAM!!!

 

Happy, Healthy BBQ Side Dishes

 

bbq-healthyHealthy eating is an integral part of any weight loss or healthy lifestyle plan, but we also know, you shouldn’t deprive yourself.   With this weekend being filled with barbecues for Labor Day and the Fresno State Bulldogs tailgating season kicking off in full swing, I decided to share something healthy BBQ side options.  Let’s just assume we are all going to indulge in something tasty off the grill but this does not mean your entire meal has to be “an unhealthy indulgence.”

As I discussed on my blog last week, access to healthy eating has never been easier.  Easy Access to Eating Healthy   The central California is especially lucky to have fresh produce on every street corner, farmer’s market, and even in some of our own backyards.

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CLOVIS Farmer’s Market Friday nights and Saturday mornings!

Heirloom tomatoes, strawberries, and fresh stone fruit are all in season and can add a new twist to your normal barbecue side dish selection.  Change up those high fat sides of macaroni and cheese, chili, and potatoes salad with some healthy alternatives using fresh produce which is rich in natural flavor and can be locally sourced!

 

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Cooking Light Magazine’s Easy Barbecue Side Dishes!

I googled “healthy barbecue side dishes” and within .66 seconds, I had 5.31 MILLION webpages, all loaded with recipes and photos at my finger tips!  Here are some great resources to help you contribute healthier sides to any BBQ or tailgate.

If you get adventurous this weekend and make a new healthy side dish, post a picture on Facebook, Instagram, or Twitter and #CoachRobJCooks or you can SNAPCHAT me at coach_robj and I will feature some of the photos next week! Have a Happy, Healthy, and Safe Holiday weekend! Go Dogs!

Fitness Magazine has a great healthier “Mac and Cheese” made with cauliflower.

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Easy Access to Eating Healthy

Changing your eating habits is a process, it is not something that happens overnight. In the age of the Internet and apps like Pinterest, Instagram, and the Food Network, there is no reason why you can’t find healthy recipes that fit your tastes and dietary needs.

Food Journal VeggieAs a trainer, I recommend that you begin a new eating regimen by first understanding what types of foods you are currently consuming by creating a food journal, even if it just for a week or two.  This article from Redbook Magazine offers a list of the best food journaling apps on the market 18 Best Food Tracker Apps of 2017

  • What are you eating?
  • Why are you eating?
  • When are you eating?
  • How much water are you drinking?
  • How many of your calories are from drinks other than water? Coffee? Soda?
  • How many calories are you consuming?

water-1When you have a handle on what you are consuming, educate yourself on what you should be consuming.  You can consult with a nutritionist, a healthcare professional, or a personal trainer like myself that is educated in the types of nutrition necessary to achieve your health and fitness goals.

  • What should you be eating? Carbs? Proteins?
  • When should you be consuming your calories?
  • How much water should you be drinking?
  • How many calories are you burning?
  • How many calories should you be consuming?

When you have a better idea of what you should be doing, start by making a few changes every week and ease yourself into a new lifestyle.  BuzzFeed has a GREAT list of tricks to help you baby step your way into new eating habits.   Remember, changing your eating habits is not about self-deprivation, it is about living healthier.