I have been focused on the importance of never missing a Monday or Friday workout. This is a GREAT article from The Daily Burn on the benefits of flexing on Fridays! Fitting in a Friday workout before heading into the weekend will undoubtedly help you make better choices throughout the weekend. Who knows, you may even fit in a long walk, hike with the kids, or weekend workout. It’s going to be a gorgeous weekend for outdoor activities. Let me know what you fit into your Saturday and Sunday! BAM!
On April 14th, we hosted our largest and most successful open house to date! We invited everyone we know to come try one or all of the many programs we offer here at Synergy and it turned into a HIGH ENERGY WORKOUT PARTY!
We had Roxanne’s Birkenstock, Valley Health and Nutrition, masseuses, Gina Ferretta and Melissa Moua, a taco truck, and tunes to keep the party going by DJ Special K!!
Now is a great time to check out the NEW SYNERGY, we have programs for everyone. One of the greatest benefits of these open houses is that you can try something new and you just might find the perfect program to change up your workout! I teach boot camps in the morning at 6:15 and 8:30, but we have classes and boot camps throughout the day. Come check us out and see how we can help you achieve your goals!!! BAM!!!
You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look.
So why aren’t you living life in your ideal body?
There are many complex reasons that make weight loss (or living a fit life) a challenge, reasons that go deeper than simply calories-in versus calories-out.
I’m talking about the life issues that get in the way of your success.
Read the following 5 obstacles and the solutions to unlock your best body ever.
1. You don’t want to be bothered.
It’s in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.
There’s a simple way to work around this obstacle: Find something painful about being out of shape to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current physical condition has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of getting fit.
2. You don’t want to wait for the good stuff.
Just as you wish to avoid pain, you are also an expert in seeking out pleasure – namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.
There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.
- A walk outside
- A good book
- A night out to the movies or theater
- A spa day
You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!
3. You are crazy busy.
Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.
It’s time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury – it’s a necessity.
4. You don’t deserve it.
I don’t agree with it, but you sure act like you don’t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your fitness and health efforts. If you don’t believe deep down that you are worthy then you’ll never give yourself a chance at a fit body.
I believe that you deserve to have a healthy body – and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.
Take the time to take care of yourself. You DO deserve it.
5. You are afraid.
You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? You’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction.
When you decide to get fit you will need to go through a bushel of changes:
- New diet
- New exercise routine
- New friends at the gym
- New clothes
- New self-image
Focus on all of the ways that getting fit will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.
I want to personally help overcome every obstacle standing between you and the best version of you. Call or email today to get started on a program that will change your life and body forever…in a good way 🙂
This past week I had the yummy experience of trying Duck Eggs for the first time. I eat some many chicken eggs, that at the first thought of eating something different made my turn my nose up. Haha!!! My first actual taste was in a frittata that Lauren made for me. I was completely taken back (in a good way) by how rich and creamy they tasted. The duck egg has this buttery taste and a slightly thicker consistency. I was pleasantly surprised by how great they tasted.
Duck Egg Facts:
- They have a higher (good!) fat content
- Ducks eggs are higher in protein than chicken eggs
- They also have a little bit more cholesterol than chicken eggs (again, this is a good thing!).
- They also contain more vitamins and minerals- such as iron, B12, folate and vitamin A.
- They are full of Omega-3 fatty acids
- Duck eggs are quite a bit more than chicken eggs, but still not prohibitively expensive. Whereas the average price for a dozen chicken eggs is somewhere just north of $2 in the U.S., duck eggs will usually run you anywhere from $6 to $12 a dozen.
- Since duck eggs are larger than chicken eggs, setting trays must be designed to accommodate their larger size. Eggs from common ducks like Pekins require 28 days to hatch. Eggs from Muscovy ducks hatch in about 35 days after setting.
- Duck eggs keep for about 2 weeks if kept cool and for about 6 weeks refrigerated.
- The size difference is just as apparent from the inside- the yolk is much larger in the duck egg than in the chicken egg. The shells of a duck egg are much tougher, and it can be harder to get a clean crack, but it also leads to a longer shelf life.
The two things that stood out for me was thickness of the shell and how much more creamier they were. If you’re an egg lover you must give duck eggs a try.
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!
Today’s blog is about perseverance and relentless commitment! Every client has different hurdles to jump when they embark on their journey to living their healthiest and fittest life. I recently asked one of my clients if she would write a blog for me and allow me to feature her as one of my Real Warriors and she said, “yes, but I don’t believe I should be chosen for this?” That’s exactly why I selected this client, who I will appropriately call, Ms. Relentless.
When you have an addiction no matter what you are addicted to you, you’re always fighting a battle in your head. My addiction is no Different than someone who struggles between drinking every day or maintaining a sober lifestyle. I am in a constant battle with my addiction to food and sugar.
I am successful in my career and spend far too many hours in the office, but unfortunately many careers demand this level of engagement and we focus on our careers instead of our health. About a year ago, I just got fed up with everything hurting, feeling achy walking up and down stairs, and being exhausted by the end of my workday. I was told by the doctor I had high cholesterol, high blood pressure, and was pre-diabetic. It was time for me to change my lifestyle and invest in my health the way I do in my career.
Rob has helped me to see that wholeness and being aware of my actions is part of health, not just cardio and weights. While I have hated every workout for a year and am not where I want to be, I showed up and put in the work.
Ms. Relentless has a lot more to say so check back next week for more of her thoughts on winning her inner battles and the goals she has achieved in a year of showing up.
It is so rewarding to build and maintain business and personal relationships which offer you a chance to grow. Scott Howell has been a mentor of mine since my early days in fitness when I was a young trainer at Bally’s.
Scott is now the founder and CEO of Red Dot Fitness (think “laser focused”), in San Jose with his business partner, Catherine English (ak “CeCe”).
I recently reached out to Scott and he invited me to come see his training facility in San Jose, California. I was happy to join in on a staff development workshop that they were scheduled to have. I learned how to properly train the Shoulder as well as several other tips to promote optimal Shoulder function.
During my visit, I got exactly what I was hoping for and that was to re-stimulate the “creative juices.” I’m always looking for ways to enhance and get better and this was a perfect opportunity. With all the different trends and fads in my industry, it’s really easy to get lost in the weeds. My time with Scott and his team took me back to the basics! Scott encouraged me to revisit the basics of exercise science and the principles behind program design/ periodization. I took his advice and sure enough those juices began to flow. This was refreshing because it quickly eliminated that need to come up with that next flashy workout or exercise. I was able to come up with some strategies that were both productive and backed by tried and true science.
In this fast paced world of “right now” and the “shiny new object,” it’s super easy to get caught up chasing the “next big thing.” When that pressure hits, go back to basics and study the principles of your particular field or industry. Connect with the leaders in your industry so you can keep your finger on the pulse of what’s most important.
For success in any endeavor remember to Keep It Simple and Follow Sounds Principles, THE BASICS!!!!
Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?
You’re not alone and today I’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals…
A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?
• Motivation will tell you to get out of bed for an early workout.
• Motivation will nag you to put down the doughnut.
• Motivation makes passing on fries a reflex.
• Motivation makes a sweat drenched workout exciting.
• Motivation constantly reminds you why you do what you do.
Self-Motivating Mind Trick #1: Pinpoint Your Motivator.
Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?
Once you uncover your personal motivator you’ll find that motivation flows quickly your way.
Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner‘ or ‘Look more attractive.‘ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.
Here are some possible motivators…
• I want to have more energy to keep up with the kids.
• I want to improve my health through weight loss to extend and improve my life.
• I want to lose 15 pounds before my vacation.
• I want to restore my confidence to wear sleeveless shirts.
• I want to regain my figure to impress and attract my significant other.
Self-Motivating Mind Trick #2: Make It Official.
When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.
Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.
Self-Motivating Mind Trick #3: Be Practical.
It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.
With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.
Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.
Self-Motivating Mind Trick #4: Call For Backup.
Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.
The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer and coach. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.
Call or email me today to get started on the program that will transform your life.
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!
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.