This is what changes with your health when you exercise

Sometimes I feel like a broken record.

You’re constantly hearing from me how important exercise is to your health and how so many of your health problems will improve or even disappear as the result of a consistent exercise program.

Why do I continue to give you the same lecture?

Because I’ve seen exercise change lives. I’ve even seen exercise save lives.

Here are the Top 4 Health Improvement Factors that come as a result of challenging, consistent exercise:

1. Your energy levels boost and you feel great.

I have noticed that most people don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better. Your energy levels soar and you feel excited about life again.

2. Your muscles and joints feel better than ever.

You’ll notice a reduction in aches and pains once you’ve been sticking with an exercise program for a few weeks. That chronic muscle and joint pain that you’ve lived with for years may begin to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.

3. Your risk of heart attack or stroke is reduced.

I like to remind my clients of this one, since it’s not something they can physically feel, but it’s the one that saves lives! Exercise has the power to remove two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.

4. Your blood sugar levels are better controlled.

Clients of mine with type 2 diabetes see substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. For many, exercise becomes the natural, permanent antidote to their type 2 diabetes.

There are SO MANY benefits to exercise, why would anyone avoid doing it?! Typically it comes down to excuses.

• If you’re tired…exercise gives you energy.

• If you’re in pain…exercise alleviates your muscle and joint pain.

• If you’d rather stay in bed…exercise makes your sleep more restful.

• If you’re pressed for time…exercise improves your efficiency and extends your life.

• If you don’t know where to start…that’s where I come in.

Call or email me today and I’ll show you the fastest and safest way to reap all of the benefits of exercise.

It’s time you start enjoying all the benefits of exercise. Let’s do this!

Rob Johnson

559-213-7515

rob@coachrobj.co

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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Adversity. Injury. Positivity.

This week has been a very trying week; I tore my quadricep tendon from my knee cap. While my career and my life revolves around activity, fitness, and strength, I am obviously human and face setbacks like many of my clients.

I work with people in all stages of physical fitness and health struggles, so now it’s time for my to lead by example. Like I tell my clients, I will not allow adversity or injury to take away my positive outlook. I am committed to “showing up” and moving forward. Looks like it’s my turn to take some baby steps.

Thank you for your messages and prayers. I am truly blessed to have the love and support of my clients, friends, and family.

#MondayMotivation

monday March 25Yet 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!!!

Team Chelly-Chel’s Fitness Friday

Today’s Friday Fitness Focus is with Team Chelly-Chel! If you have been following this Coach Rob’s Real Warrior, you can see that she is putting in the work and killing it every step of the way.  Click here to see her story from our first Team Chelly-Chel blog.

Today she is demonstrating the Bulgarian Split Squats w/ ISO Lateral Holds.

Below are key tips to remember when performing this Split Squat.

  • Your back should be facing a standard bench or box of equal height.

  • Place one foot behind you on top of the bench or box*.

  • Lower your back knee toward the ground by bending your front leg.

  • Balance is key, so tighten your for and pay extra attention to your tempo (speed) to ensure proper execution of the movement.

Tag me when you try out this variation of squats and work on those quads! BAM!!!

Monday Motivation

Love ’em or hate ’em, Mondays get a bad wrap.  Much like any other situation in life, it’s all about how you look at it and what kind of energy you give it. This is one of the reasons that I am focused on making sure you’re working out on Mondays. Your Monday workouts will automatically set you on the right path for the week. Time to jumpstart your week and get in the gym!  Remember, NEVER miss a Monday! BAM!!!

Fitness Friday

It’s Friday! Time to check in with me and your accountability partners.  How did your week go? What body parts did you train? What workouts are you doing over the weekend!?

Below are a couple of questions I have been asked about my own workouts!

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What is your least favorite body part to train? Training Core is my absolute least favorite body part to train! As I mentioned last week in my Friday Fitness Blog, Couples Who Workout together Work Out! LK loves planking and I DO NOT. I am actively working on a commitment I made to myself to train my core on a more consistent basis. When it comes to my personal workouts, I tend to not give Core its fair due, but that is going to change!EB7CEC5E-AC0D-4E40-BBFB-5B1B383BF843.jpeg

How often do you workout? Believe it or not, I only workout 4-5x a week, but I make them count and lead a very active lifestyle! I consistently incorporate exercise into my activities with my family. 

Stay active this weekend and kill those workouts! BAM!!!!!

 

Fitness Friday – Couples who Workout together “work out!”

IMG_0233With February being the month of love, I am sharing some of the physical and psychological benefits of working out with your partner.   It has been proven that exercising with your loved improves your relationship. The close proximity of using them as your workout partner, the support, and the encouragement will all help deepen and strengthen your emotional and physical connection.     

I have included a couple quick tips from me and a link to a great article from “Psychology Today” on the benefits of sweating in the gym with your love. 

My advice when working out together is simple.  Assess your partner’s needs and take turns planning / leading the workouts.  I’m not suggesting you become your partner’s personal trainer, instead, make sure that you are aware of their goals and how you can best support them in achieving these goals.  A general understanding of what you are both trying to achieve will dictate the exercises that you will do.  If goals are different (and they will probably be) just talk through what each of you envision for the workouts.  Think of this as a new topic of dinner conversation, a nice relaxed talk about why you’re both hitting the gym.

Planning a workout is important, so now that you know what each other is looking to work on, take turns leading your workouts.  I always cringe when LK wants to do planks, because she can plank like nobody’s business, but I do them!  For me this works out well, because I’m challenged to do something that I probably wouldn’t spend much time doing on my own.  This is a prime example of how your partner will benefit from focusing on something you choose versus what they are comfortable doing at the gym.  Remember, you need to try something different to get different results!

Apparently psychologists agree, here is that link again for the “Psychology Today” article.  LK and I spend a lot of time together in the gym and maintaining an active lifestyle.  We hike, lift weights, ride bikes, run, and even cook together.  I am no psychologist, but I will say, it’s workin’ for me and my LK!

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Monday is DAY #1!

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It’s Monday, you know what that means! MONDAY MOTIVATION!  Monday is always DAY ONE of your week, make it as productive and successful as possible.  Here is a quick read from Daily Burn on the importance of Monday workouts!  Check-in, leave a message or comment and let me know what Monday workout you are doing.  Have a good week. BAM!