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.

“Set Your Bar Ridiculously High”

Don’t sell yourself short!!

#aimhigh #mindset #growth #takeaction #fitness #life #neversettle #fitfam #fitlife #goals #eatclean #healthy #lifestyle #gymaholic #hardwork #bam #bamlogic #workoutmotivation #fitnessmotivation #fitnessinspiration #fitnesscoach #coachrobj #procoach #motivation #gymlife #getfit

Motivation Monday — THE ROCK

IMG_7481Over the next several weeks,  I am going to share some of my favorite sources of inspiration.  This week, I am giving a shout out to The Rock! If you haven’t checked out Dwayne “The Rock” Johnson for a little comic relief and a whole lot of motivation, you’re missing out on one of my favorites sources of inspiration.  Dwayne “The Rock” Johnson’s Instagram Page.

I admire The Rock for so many reasons but especially his drive and commitment to his grind.  He is up at all hours of the night and day, working out and working on his career.  His relentless pursuit of success and development is not solely focused on his professional growth.  project-rock-rock-clock-3-600-92902He is also committed to help others achieve their goals and make their dreams come true by his charitable works and special projects.  His “Project Rock”  offers personal motivation for individuals “to help many people get after their goals as possible.”  Wake up and Grind with “The Rock Clock!”

The list of charities to which The Rock and his businesses donate includes Make-a-Wish and several charities supporting terminally-ill children, including his own The Dwayne Johnson Rock Foundation, he founded in 2006 which works with at-risk and terminally ill children.  Dwayne-JohnsonHe is also known to be an avid supporter of our troops and is involved with Boot Campaign, a charity focused on military appreciation.  Follow The Rock on Twitter!

On days when you don’t want to get out of bed or push through the pain, hit up The Rock for a quick injection of motivation.  He is pushes himself despite of his long list of past injuries, to keep his body healthy.   Check out this warm up, which includes the long list of injuries and surgeries he pushes through daily! His work ethic just FUELS my FIRE! BAM!!!   Dwayne-Johnson-Motivational-Quotes-03

 

 

 

 

 

11 Reasons to LOVE The ROCK!

Real Warrior and Boot-Camper, LK!

IMG_7435I admit it, I am one of those gym-goers that walks around a little unsure of where I should start and in what order I should work out my muscle groups.  I have always been athletic, but I wouldn’t have considered myself strong.  I would walk in to the gym and feel like I was not maximizing my time spent in there.  Well, that is the person I USED to be. 

As a single mom, I was teaching at a charter school, always pressed for time, and looking to change up my fitness routine.  I bought 2 Groupons to try some new workout ideas.  The first Groupon was for Synergy Personal Training; they offered 2 weeks of unlimited bootcamp sessions and the second was for another bootcamp, which I also tried.  IMG_6611

Ready to try something different, I met Coach Rob for a consultation and decided to try different boot camps.  I tried both the 5:30am bootcamp and Rob’s 6:15am bootcamp; 2 1/2 years later, I am still going to his bootcamp 5 days a week.

I admit that I bounced around and tried everything from the complex to the simplest of programs and my favorite, by far, is Coach Rob’s bootcamp.  His focus on keeping his classes relevant, fresh, and concentrated on proper form, leave me exhausted in just 30 minutes.  Rob is constantly pushing us boot-campers to our limits with positive reinforcement and makes us feel like we are in a private sessions with him.  In the 2 1/2 years I have been at Synergy, there has not been one injury in our bootcamp.  I think our coach’s education and ability to lead a great workout is a key reason we have such a strong core group of bootcamp attendees.

IMG_7434Thank goodness I have never been one to watch the scale because I weigh 10 pounds more now than I did when I started.  By the BMI chart at my doctor’s office, I am considered over weight!  HA! I have only increased my endurance, feel that I can protect myself if necessary, and I am stronger than I have ever been!  The benefits of starting my weekdays in a positive and productive environment, with my fellow boot-campers pours over into every aspect of my life.  I am living and loving sharing my life with like-minded people!

 

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!!!

Fresno Fit Chef is Back for Set #2 — Sacrifice and Passion

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Fresno Fit Chef showing off her guns!

My first blog covered most of my backstory and why I chose to get a personal trainer. The more time that I work on myself and work with Coach Rob, the more I realize that I have truly found my passion in physical fitness.

After years of being toxic to myself by making poor nutrition and health decisions, I live the daily challenge to be the best and healthiest version of myself.  In the last three years, Rob has guided me from a depressed 324 pound woman to an athlete.  One of the things that has helped me commit to transforming my life and my body is my competitive nature and the need to be the best.

I spend so much time in the gym now that it is like a second job!  I am constantly trying to improve my fitness game so that I can meet my next goal. My next goal is a lofty one; but it is something that I know I will achieve with my own perseverance, dedication, and commitment to improving and working with my Coach!

MY GOAL:  By the time that I am 45, I will compete in fitness competitions! IMG_6599

My transformation is a conversation starter.  When I talk with people about the investment I have made in myself by paying for personal trainer and I suggest that they do the same, I am frequently met with opposition.  The normal argument is that they can’t afford it!  I think that is total crap! 

Everyone has financial struggles, bills to pay, unexpected expenses, and excuses for why we are content with living in a space that is unhealthy.  I never thought I would be able to afford a personal trainer!  IMG_6597When I first started with Robert three years ago, I was not in the position where I could take on this financial responsibility, but I also was not in the position where I could go even one more day ignoring my unhealthy body and aches and pains.  By sacrificing the little luxuries in my life, that I had convinced myself were necessities, I was able to scrape together enough to see Rob on a weekly basis.  Now, I have streamlined my frivolous spending and workout with Coach Rob several hours a week and we are hard charging toward my goal of competition!  IMG_6596

 

Chef B-Rizzle Set #2 – Why a Trainer?

IMG_9105What made you decide to hire a personal trainer?
Since I have struggled with my weight most of my life, I have never been comfortable working out at public gyms.  Besides being self-conscious about working out in public,  I thought the personal attention of a trainer would help me to learn what I needed to change to be successful and build a healthier lifestyle.  The positive motivation, exercises, and nutrition coaching with Coach Rob are personally adapted for me.  Having a personal trainer has helped me to sustain long term progress, commitment to our plan, and it definitely helps knowing that I have an accountability partner!

At my heaviest my doctor told me I was over 100 pounds overweight and it clearly had a severe negative impact on my health. I had high blood pressure, vertigo, sleep apnea, and terrible migraine headaches.  Any one of these ailments would leave me debilitated anywhere from a few hours to several days. After trying multiple treatment plans, doctors, specialists, a briefcase full of medications, and seeking care at Stanford Medical Center, I realized I needed to invest in my health and completely overhaul my lifestyle. 

IMG_2543I was referred to Rob and after our first meeting, I knew he was a perfect fit! His calm, positive demeanor, and his ability to understand my apprehension about working out due to my health issues was key.  Approximately 5 years before I met Rob, I was successful in losing and maintaining a 90 pound weight loss, but as many of us do, I lost the weight the wrong way. Coach Rob took the time to explain a plan that would generate slow and steady progress.   The right way! 

IMG_5133To say my first day working out with Rob was a out of my comfort zone, is a total and complete understatement.   I was comfortable in the gym because I was the only one working out, but it had been so long since I worked out that I threw up at the end of my work out. Somehow, Rob put a positive spin on me puking my guts out and I have been showing up ever since! 

Team Killa Set #2 – In the GYM!!!

IMG_5585I was recently asked, “What did you think about the gym before you started working out with Coach Rob?”

Well — let’s just say I didn’t like to think about the gym, which was totally obvious by the state of my body.  I would occasionally get on the treadmill or elliptical but not without my reservations.  I mean, I was FAT!

Imagine this if you will.  I was overweight and walked into the gym in baggy workout clothes, I jump on a treadmill between “Workout Wendy” in her cute form-fitting ensemble and “Fitness Frank,” who is so muscular it’s a bit distracting.  Walking on the treadmill and keeping my balance on the elliptical needed to be my main focus, not what others thought of me or how I looked, but it is human nature.  We all want to put our best foot forward but when you get winded after a few minutes of working out, you wonder who noticed.   IMG_6065
Although I would attempt to boost my heart rate and get in a cardio workout, I was too intimidated to even approach the free weights area, so I made minimal progress.

Now, one year in to my journey with Coach Rob, I walk in to the gym with a plan and confidence.  I know exactly what exercises I am going to do and have no problem busting out some cardio and pumping iron with “Wendy” and “Frank!”  I am all in! #TeamKilla BAM!!!

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Fresno Fit Chef

IMG_5956My passions are food, weight lifting, and fitness but that hasn’t always been the case.  My life changed when my trainer, Coach Rob, introduced me to WEIGHTS!

I am a quintessential example of unhealthy extremes and self medicating.  I have been so thin that I wore children’s clothing and I have also been an over 300 pound alcoholic.  It was clear that I needed to learn moderation, find a plan that worked for me, and overhaul my attitude about life and my health.

When I was in high school, I was a swimmer, a dancer, and a cheerleader; with the metabolism of a teen and these activities, I wasn’t an overweight child.  Long past high school and after years of struggling with my weight,  I was 324 pounds.  Everything ached, my hips and back hurt, and I was drinking regularly.  I knew I needed to do something to change my life.  Too embarrassed to go to a gym, but certain I had to change my life, I called Synergy Fitness and was introduced to Coach Rob.

When I met Rob, I needed someone who understood where I was both physically and emotionally.  Physically: I couldn’t plank for even 2 seconds and I couldn’t do a push  up, nope, not even 1.   Emotionally: I was drinking too much, had a negative attitude, and was embarrassed by my inability to perform simple workout tasks.  After my first session with Coach Rob, my homework was to practice doing a push up.  I was below ground zero.  image1

Rob and I worked on my fitness, my diet, and most importantly my attitude.  I decided if I was going to spend money on a personal trainer, I was going to follow what he said to the letter.  I committed to the process and implemented everything Rob said and within 8 – 9 months, I lost 70 pounds and gained a lot of MUSCLE!

I don’t think any other trainer could pull out of me what Rob pulls out of me during every workout.  My goal was to get rid of my hip and back pain and in the process, I changed my life and discovered my passion, myself, and my NEXT GOAL!

You can follow my continuing journey on Instagram @FresnoFitChef and on Facebook @FresnoFitChef!

 

Food, Fitness, & the F-Word

IMG_5599Patience is a virtue with which I was not blessed.  Since I was a child, I have wanted to do things full speed ahead and beat my own personal best.  In 2011, I was told by my general practitioner that I was borderline diabetic and with my family history, I needed to start taking medication.  Devastation. Panic. Tears.  Yes!  I had a full on “terrible twos I want cookies at the grocery store meltdown,” but I was much older and in a doctor’s office without parental supervision.

My visceral reaction was deeply rooted in my fear of developing diabetes and dying of complications like my father, who died at the young age of 56.  The look of surprise on my doctor’s face was not comforting and neither were the rapid fire assurances, explanations, and solutions with which he attempted to calm me.  I took a few deep breaths and as he handed me my prescription, I ripped it up and said, “Give me 30 days with no meds and I will be back.”  (My personal choice to refuse medication was not condoned by my doctor.)  There was  no way I was going to pop a pill to control something I could make better by changing my lifestyle.

A girlfriend suggested I watch, “Fat Sick and Nearly Dead.”  I mean let’s face it, when a FRIEND suggests you watch that movie, it kinda says a lot.  I watched the movie, invested in a pricey juicer, and started raw juicing.  For one full month, I walked swiftly into my office without so much as looking at the bagels and donuts.  Instead of high-caloried lunches, I took mason jars filled with unappealing brown and green raw juice to my business meetings.  30 days later, I was down 15 pounds, and the doctor agreed to monitor my weight loss progress instead of put me on a prescription drug.  I took control of my health. 

After surgery February 2016

Weight loss and being healthy is a daily struggle for many Americans and sadly, one I have dealt with my entire life.  FAT, “the F-Word,” stopped bothering me when I was in my mid-twenties.  My philosophy, if “FAT” is the worst thing someone can say about me, I am doing great at this game of life.  The only problem, my health was now being effected, so confident and secure or not, I was unhealthy.  After a few years of my new lifestyle, I was down almost 90 pounds but still battled to lose the last 30 pounds.

In July of 2015, EVERYTHING changed, I was T-boned by a car traveling 55-60 mile per hour, my car was totaled,  and I had to have serious spine surgery.  I was emotionally derailed by my serious fear of surgery and the arduous recovery ahead of me.  My surgery was more complex and more painful than anticipated and I was depleted by the adverse effect my car accident had on my life. IMG_1998 After a trying and crying month of walking around the block with a walker and a month of slowly walking laps in the pool, I was over baby steps.

When my surgeon finally agreed to allow me to slowly get back to my normal workout schedule of 4-6 times a week, I knew I couldn’t do it alone.   I had lost a lot of my balance, stamina, and confidence in my ability to even walk up the flight of stairs to get to the gym.  I needed a cheerleader, a therapist, and a trainer who wouldn’t run when I started crying because I lost my balance on 7 out of 10 reps during leg day.   I needed someone to make sure I took baby steps.  I needed someone who believed I could bounce back, because I didn’t.  Coach Rob was the man for the job! BAM!!! #FoodFitnessNtheFWord

#fitness #fitfam #fitlife #goals #eatclean #healthy #lifestyle #gymaholic #goals #hardwork #crushit #bam #workoutmotivation #fitnessmotivation #fitnesscoach #coachrobj #motivation #gymlife #getfit #gethealthy #coachrobjswarriors #BAMLogic