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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BAM! Motivation Monday

Monday-MotivationDo you dread Mondays?  Do you sit at work on Mondays struggling to get in to the groove of a new work week?  For some, just getting out of bed on Monday is a struggle.  After a leisure weekend, working out before work, prepping your meals for the day, and making it to work on time, can make any Monday feel overwhelming.  I found this quick read, from the HuffPost, on why you should NEVER miss your Monday workout.

IMG_9105I also checked in with some of Coach Rob J’s Real Warriors to see how they maintain motivation and asked for some of their favorite resources to kickstart their drive, when they are feeling a little sluggish.  Chef B-rizzle, Bryan, isn’t one for social media or inspiring quotes; his motivation is fueled by results!  He said, “results become an addiction.”  From fitting into smaller sized clothing, the number on his scale decreasing, and consistently noticing improvements in his health, Chef B-rizzle is his own motivation.  I can personally attest that Bryan reigns himself back in and seeks guidance and motivation when he needs to refocus.  Check out his story – Chef B-Rizzle Gets Fit

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Steph, aka #TeamKilla, has several resources of encouragement, and much like B-Rizzle, her own results fuel her fire.  Having transformed her body from a size 14 to a size 2 in just over a year, she gets a much needed boost from her before and after photos, inspirational quotes, Pinterest, Tumblr, and she follows a few male and female weightlifters and athletes on Instagram.  Check out some of the accounts #teamkilla shares: Gymaholic, HealthyFitMantras on IG, and Bossbabe.inc.  But between you and me, I think she gets her biggest boost of motivation when she shows up in new workout digs!  Check out how her transformation started, Team Killa.

Deb, aka #teamSunshine, gleans inspiration from all over, but says, “My BIGGEST motivations are Coach Rob’s page at 4:30am, #TeamKIlla and #FresnoFitChef’s instagram feeds, they are 2 crazy inspiring, positive women, and watching the successes of so many others on the web.”  Some of the accounts that she follows on Instagram are The Good Quote, GlennonDoyleMelton (author of “Love Warrior”), Better Things in Life, Kate.Cash.Fitness, and LvnFit.  IMG_5599In my opinion, Deb isn’t motivated by a number on the scale.  When she came to me, she said that she didn’t care what she weighed as long as I  could help her get to a healthier version of her old self.  Baby steps Sunshine, back to baby steps.  Check out when #teamSunshine started her baby steps.

As I have discussed before, motivation and maintaining motivation are key components to any successful lifestyle change.  Starting next Monday September 4th, my Monday posts will be dedicated to sharing the people, quotes, and sites that I turn to for my own MOTIVATION!   Just in case you missed it, check out one of my blogs on Motivation, “The M in B.A.M. Logic!!!”

Motivation is what

 

 

 

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.

The M in B.A.M. Logic!!! – Motivation Monday!

IMG_5120I look for motivation and inspiration in many different places.  After years of self-development, I have found what works best for me.  I constantly read and listen to things that are positive, encouraging, and practical.  Every morning when I’m getting ready for my day or driving to work, I will play a podcast or listen to a motivational piece or a story of some sort. When I have breaks during my schedule or while I am eating, I will read a few pages of a book. Even on my busiest weeks, I get micro sessions of time when I can just fill myself with uplifting and/ or inspiring content.  It’s not much but these tiny sessions add up.

The internet offers a seemingly endless supply of motivational resources.  Pinterest is a great place to browse for motivational qoutes or ideas, I do it frequently.  YouTube is a another good resource, all you do is type “motivation” in the search box and you will be blown away by all the impactful content.  Almost all social media platform can be used as a resource, you just need to know what you want to look for. What I usually do is follow or subscribe to the people, channels, pages or topics that “move” me.  I have listed a few of channels and / or people whom I follow / subscribe to :

  • Impact Theory
  • The School of Greatness
  • Tony Robbins
  • Jocko Willink
  • The Bible
  • Gary Vaynerchuck
  • Eric Thomas
  • Ray Lewis
  • Les Brown
  • Genius Mindset (YouTube Channel)
  • Be Inspired (YouTube Channel)
  • The Rock
  • Entreleadership – Dave Ramsey

justshowupThis list could just keep going but I think you get the idea.  There is so much great content out there you just need to be proactive and spend a little time searching.  I also want to encourage you to search outside of your box.  Hearing about motivation in different context will help to give you a deeper and richer understanding of what motivates you on a daily basis.  Opening yourself up to new sources will certainly get your motivational juices flowing.  For example Jocko Willink has a great and powerful YouTube piece https://youtu.be/eoXNmoTLS20 on SELF DISCIPLINE which is extremely motivating and thought provoking.  Jocko is a former navy seal, so he brings a much different perspective on the topic than someone like Tony Robbins.   Both men offer great information but approach the topic differently.  Check out both and see which you like better!

Lastly, you can follow all of my different social media…

Team KILLA’s Set #3 – The Fam-BAM!!!

IMG_5585How did my workouts and diet change my family life? 

I started my fitness journey a little later in life and started a family a lot earlier, so my life is a bit different than the lives of some women.  I live with my husband of 23 years and our adult son, so my time is more flexible than some wive’s and mother’s.  My schedule allows me to leave before work to train with Rob, and go for round two at the gym right after work.  This has actually encouraged my husband and son to increase the number of their workouts during the week. My husband and I work out at least twice a week together at the gym.  We kill some cardio and workout in the free weights section too!  The greatest thing has been that I am able to show him new workouts that he has never tried, like the TRX! I also really love it when my son asks for fitness or nutrition tips too!

IMG_6649My guys are pretty easy going  when it comes to meals.  My husband and son have very similar tastes in food, which are basically the complete opposite of mine.  I recently adapted to a mostly plant based diet.  I may be making tacos with soy crumbles and whole wheat tortillas while they are eating beef and regular flour tortillas, but we still cook and eat together as a family.  They are both very supportive of my fitness and nutrition goals and even help me find “vegan” options while we are at the store.

Since I started this fitness journey a year ago, my entire family has become more conscience of our health and nutrition choices.  We have all lost weight and increased our physical activity.  IMG_3450It’s wonderful to see how what started as a personal step has actually benefited my entire family.  We are all together on this journey and we are ALL IN! BAM!!! 

 

 

Who holds your feet to the fire?

IMG_5120.JPGNo man or woman is an island and no goal worth accomplishing will happen without the help of others.

If you are seeking a change or to develop a new habit, it would be extremely advantageous to find an Accountability Partner (AP).  We can accomplish difficult tasks and make huge leaps toward our goals using our personal fortitude and will power, but if you want to go the distance and do great things, then you must enlist the help of someone that will hold your feet to the fire!

Don’t make the mistake of over thinking the qualifications of your Accountability Partner.   IMG_6616The only real qualification needed is that your new partner will have your best interest at heart and that they’ll be brutally honest with you. Another thing to keep in mind — the accountability process / partnership will work best if you’re open and honest about what you are working on or need to work on.  Give your AP as much detail as possible and make yourself as vulnerable as you feel comfortable.  Your AP should be a “safe place” but a place where you will be challenged and stretched to move out of your comfort zone.

If you need some statistics to convince you that an AP is the way to go, The American Society of Training and Development (ASTD) did a study on accountability and found the following statistics:

The probability of completing a goal if:

  • You have an idea or a goal:  10%
  • You consciously decide you will do it:  25%
  • You decide when you will do it:  40%
  • You plan how  you will do it:  50%
  • You commit to someone you will do it:  65%
  • You have a specific accountability appointment with a person you’ve committed to:  95%

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Remember, an accountability partner will be honest with you, won’t listen to your excuses, will give you honest feedback, will give you a motivational push when you need it, and will hold your feet to the fire when you want to give up!  So if it is in business, fitness, or just doing life better that you are now, seek someone that will hold you accountable and help you attack your goals.  BAM!!!