|Hey there! 🙂
How are you enjoying your fitness pursuits so far? Are you finding success? Is there any way I can improve your experience?
The start of the week is when many people get grocery shopping out of the way. I thought it’d be great to give you a few items you won’t want to leave out of your shopping cart. Trust me: these will make your home cooked foods much healthier and tastier!
Eggs, are a great source of protein. What’s even better is that eggs can be prepared in plenty of ways: in an omelet, in a sandwich, or by themselves!
Be careful what you mix in with your eggs. Instead of throwing in sausage or bacon, try sprinkling on some homemade salsa or fresh veggies. Speaking of…
Fruits and Veggies
Fruits and vegetables will ALWAYS pair well with any meal you eat. They’ll add nutrients and antioxidants to your meal, at the expense of very few calories.
You’ll also want to keep your countertop stacked with fruits because they make great snacks when you’re on-the-go. Eat a banana for some energy, or mix lettuce, tomatoes, and lunch meat for a quick low carb sandwich that will keep you full.
Nuts and Seeds
Need some energy in a hurry. Grab a bottle of unsalted peanuts! A handful of these will boost your protein and energy levels. Also, if they’re unsalted they won’t have any unnecessary sodium.
Flax seeds are a great protein additive for your drinks. Just put them in your next protein shake and you’ll be getting a bigger nutritional punch without even noticing!
Turkey Patties (and More)
Craving a juicy hamburger fresh off the grill? Want to stay healthy?
Turkey patties are savory and healthy alternatives for regular beef patties. But why stop there? Use lettuce in place of buns. You’ll barely notice the difference—while your body will feel lighter and more energized!
Coach Rob 🙂
What if you spent the next 30 days dropping excess pounds and getting into better shape? Then you could ride out the summer months fitter than ever and more likely to eat healthier, indulge less and stick with your workout schedule.
Sounds good, right?
I’ve got just the plan to get you there. Follow these 5 steps to transform your body over the next 30 days…
1) Go Bread Free: Going bread-free for 30 days is such a simple way to accelerate fat loss. Just think of all the extra carbs and calories that you’ll be saving yourself from. And it’s not so bad, once you get used to it. Wrap sandwiches and burgers in lettuce or on top of a pile of greens.
2) Workout 5x’s Each Week: Take the next 30 days to really focus your efforts in the gym. Train as if you were preparing yourself for an athletic event, with the mindset that each and every workout is important in seeing you through your goal. Make a log of each time that you exercise, noting the duration, intensity and activity.
3) Go Sugar Free: Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean. And not just refined sugar. I’m talking about all sugars. Take the next 30 days to cut out all sweeteners and limit your intake of sweet fruits. This will be hard at first, especially if you have a sweet tooth, but the rapid change in you body is fantastic incentive to keep going.
4) Focus on Protein and Veggies: Enough about all the things you can’t eat, let’s talk about what you can eat. Your meals should be a variety of protein and veggies. For protein stick with organic, hormone-free meat that has been roasted, baked or grilled. For veggies, avoid starchy veggies like potatoes, and instead stick with an assortment of colorful, fiber-filled veggies.
5) Commit to be Fit: The quickest way to get your body into tip-top shape is to join one of my fitness programs. I’m here to get you into the best shape of your life, with my proven, effective system. Make the commitment now, and together we can make the body of your dreams a reality.
So there you have it, 5 simple steps to transforming your body.
Remember, the next 30 days are going to pass whether you jump on board with a fitness plan or not. So you’re going to spend the next 30 days simply getting older and more out-of-shape OR you could buckle down and finally make your amazing transformation.
The choice is yours.
I’m here to see you through it all. Call or email now and we will get started.
Coach Rob Johnson
Just think of the clean eating streaks that you’ve abandoned for a slice of cake, and all of the extra calories you’ve eaten just to have a taste of something sweet before bed.
Where’s that sweet tooth gotten you?
Into pants that are another size larger. Into your doctor’s office for another lecture. Into a body that you no longer enjoy.
Yes, sweet are delicious and tempting, but the life-long repercussions far outweigh the momentary pleasure.
To help you conquer your sugar craving once and for all, I’ve identified 5 sweets you should ditch, and a healthy substitute for each.
1) Ditch this Sweet: Candy
Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you’re in the habit of eating candy daily then your body will crave it.
Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.
Do This: Swap candy out for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content).
2) Ditch this Sweet: Baked Goods
Cake, cookies, brownies, pastries, donuts, and pies are filled with sugar. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.
Very much like candy, regularly eating baked goods may become a habit. Break yourself of this and you’ll find the number on your scale going down rather than up.
Do This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature’s candy and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.
3) Ditch this Sweet: Ice Cream & Frozen Yogurt
Nothing makes you feel as happy and carefree as a bowl of creamy ice cream…until that ice cream makes its permanent home on your waist. Very much like candy, ice cream has few nutritional benefits.
Do This: Mix unsweetened, nonfat Greek yogurt with a scoop of vanilla protein powder and mix in some chopped, fresh fruit. This creamy delight is much lower in sugar than ice cream and tastes amazing!
4) Ditch this Sweet: Soft Drinks
A regular can of soda pop contains the equivalent of 10 packets of sugar. That’s more sugar than you should consume in a full week!
Soft drinks something that you get into the habit of drinking and then do without thinking. The good news is that a habit can be broken and then replaced with something healthier.
Do This: Take soda pop out of your diet. Period. There are plenty of other, healthier, beverages available to you. Try the recipes for Spa Water below.
5) Ditch this Sweet: Blended Drinks
Smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don’t give in to the temptation!
These items are even more deadly than most treats since they are consumed through a straw and don’t make you feel full. Let me assure you that even though you don’t feel full, like you would after a piece of cake, you’re still taking in a bunch of sugary calories.
Do This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Blend a delicious protein shake with ice, milk and protein powder.
A great thing to remember is that once you’ve fallen out of the habit of eating sugar, your body will no longer crave it.
This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you. Imagine how much happier and healthier you will be!
Eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.
For an exercise program to be challenging it must always be changing. That’s why my workouts are never the same.
It’s my goal to get you into the best shape of your life. Call or email today to begin your transformation!
Coach Rob Johnson
In today’s fast paced world we consume over 30% of our daily calories away from home. These less-than-wholesome calories are accumulating around our waists and draining our bank accounts.
So why do we eat out and shun the kitchen? Simple: convenience. We don’t have the time to toil away over a hot stove. However, evidence is mounting that we are paying big for the so-called convenience of outside food.
Obesity related diseases are on the rise, as are the number of folks who are just plain unhappy with how their bodies look and feel. Cooking at home seems to be the first step in our road to healthier bodies.
Here are the top 5 reasons that you should starting cooking and eating at home…
Reason #1: It’s Good For You
Hyperprocessed foods are harmful to our health, and that’s exactly where you’ve been getting the bulk of your calories. Even restaurant food that contains fresh produce, chances are high that the produce is not organic, or local or non-GMO. Most of us are eating less than half of the recommended amount of fiber, fruit and vegetables, which eating at home could quickly change.
Simple meals made at home with fresh produce and organic meats or eggs are nutritionally superior to over-flavored, over-processed restaurant food. Not to mention the high calorie beverages and starters that so often accompany a restaurant meal. When you eat at home you take in more nutrient-dense calories that are higher in fiber.
Reason #2: It’s Far Easier Than You Think
Eating out so often has conditioned our concept of a meal to be one with complicated flavors and accompaniments. This misconception has made us fear the kitchen. But I urge you to reconsider.
Meals made at home need not mirror those ordered in restaurants. On the contrary, simple is better when it comes to home cooking. Plan your entire meal around a couple of pieces of fresh produce and a wholesome, lean protein. No need for complicated sauces or sides – these are where the harmful calories hide anyway.
Reason #3: It Costs Less
Fresh, simple ingredients do not cost much. Especially when compared to the cost of prepared meals.
Shopping the perimeter of the store is always a good plan. Here you’ll find the fresh produce, meats, dairy and seafood. Venture into the aisles for oils and spices to compliment the fresh ingredients.
Reason #4: It Is Preventative Medicine
In the US the annual health care expenses related to obesity is $150 billion, according to the Center for Disease Control and Prevention. Worldwide this number is over $1 trillion annually. These numbers are staggering, and sobering when you think of all the individual lives that are being negatively impacted by obesity.
Rather than waiting for you and your family members to experience the health risks related to obesity, start your own mission to cook simple meals at home and redirect your future. Remember the words of Benjamin Franklin, “An ounce of prevention is worth a pound of cure.”
Reason #5: It Reduces Body Fat
Eating at home is also one of the best ways to reduce your body fat. Meals eaten at home contain an average of 200 calories less than meals eaten out. Let me tell you, a reduction in 200+ calories per meal will quickly translate to pounds lost!
Start today, and don’t be afraid to start small.
Pick one meal that you’ll make at home either today or tomorrow, and write down your simple menu and grocery list. You could start with the Savory Greek Waffle recipe below.
And let’s not forget the place that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.
Call or email me today to get started on a fat loss program that really works.
The U.S. Weight Loss Market is Worth $66 Billion
Take 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.”
- Find reliable resources to help you with your new goal of cooking healthy! My Fitness Pal has a blog with some useful ideas on how to embark on healthy cooking!
- Try new recipes. Cooking Light has a library of recipes to help you eat smarter.
- Try substitutions for healthier recipes. The Mayo Clinic offers a list of ingredients to help you substitute unhealthy items for a healthier ingredient.
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!
Yet another Monday is upon us, so it’s time for your weekly motivation and push toward a healthy and productive week. If you need a few suggestions for some Monday morning exercises, check out this link. Hopefully you will start moving early on this Monday and keep on moving all through the week. Are you tracking your workouts?
Never miss a Monday! BAM!!!
I am going to keep preaching “never miss a Monday workout.” Check out this inspiring video compilation of Motivation! Focus! And The Rock!
Kill your Monday Workout! Bam!!!
With the first full week of 2018 in the books, how do you feel you did on working on your new goals for 2018? Are you on target for week one?
Did you clean out your fridge to help you make better choices? If so, post a picture!
Did you research and start a new fitness program? If so, I would love to hear what you selected and how you chose the program you did! Did you take the leap and become part of the 2018 Synergy Bootcamp family? How was your first week?
If you are starting this week and need a basic overview, review my BAM Logic Blog for a quick reminder of the 3 key practice you need for success! Do you have any questions? What content can I provide that will help you achieve your goals? Workout videos? Workout tips? Let’s keep moving forward together! BAM!!!
Success is something different to everyone, but for me, this year, it means I’m stronger than I was in 2016. Both my physical and emotional endurance have grown and I am proud of all I have accomplished.
- I reached my goal size – BAM!!
- I RAN, yes RAN 5 miles! Double BAM!!!
- I built noticeable muscle tone. Yes!
- I greatly increased my strength and endurance! Bam – Bam!
- AND, I cut off my hair! BAH-BAM!
Coach Rob and I have talked a lot about my goals for 2018 and I am pumped to attack the new challenges! I don’t make New Year’s Resolutions, but I do set goals. This year, I want to help other people like Rob has helped me. I am constantly asked about my journey, so I want to start a blog of my own. As for working out, I want to tone more and become stronger by adding more weight to my workouts, incorporate more running, and build my endurance so I am able to run 10 miles by the end of 2018! BAM Logic works!!!
What 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 know 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!