|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 🙂
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!
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!!!
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!
Remember, 2018 Starts Now! BAM!!!
2017 was a year of changes and REALLY pushing myself out of my comfort zone. I am a creature of habit and planning. I like to be on time. I like to follow a plan. I don’t like change, but like I said, this year, life required me to push myself to develop and accept new norms.
After a few months of slacking off of my independent workouts due to personal and professional obligations, eating out while on the road with work, and allowing myself a few cocktails while on the social scene, I realized I had taken 30 huge steps back. I gained 30 pounds. In just a few short months, I had undone at least 6 months of hard work and dedication.
This summer, I went in for one of my normal sessions with Rob and we had what some people might call a “come to Jesus” conversation. I needed someone who is calm and could talk me out of my negative dialogue from letting myself go backward. Rob spent all of our time that day being a true coach. We talked about getting back to basics, because that seems to be the easiest way to make it work. Follow and be consistent with the basics building blocks of a solid regimen. We agreed that I needed to get back to consistent eating, portion control, my regular, and workout schedule. Rob also suggested that I look into supplements and consult with my doctor to get current blood work done, especially since I have been struggling with my vertigo again.
Now, at the end of 2017 I have made a lot of forward progress. I have a lot to show after 22 months on this journey, 160 workouts with Rob, an additional 400 workouts on my own, 2 fit bits, 2 magic bullet blenders, 3 different types of protein shakes, countless hours of food prepping, and about 12 appointments with doctors. I am down to 280 pounds from 335 and have lost 8 inches in my pant size. It is a daily struggle to balance my work travel schedule, social life, working out, and food prepping, but it is far easier to STAY on TRACK than to get back on track! Thanks for your support Rob! BAM!!!
I 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.
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!
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.
I have featured some incredible client transformations, but none of the warriors’ transformations would have been possible if they did not focus on making healthier food choices. Exercise alone will not result in long-lasting, or consistent weight loss results. As I shared in Mini Treats Can Have a Major Impact!, the holiday splurges really add up and can derail your progress before you know it!
If you take the time to research “Healthier Holiday Food Makeovers,” you will find over 400,000 pages and each page contains multiple recipes. “Cooking Light” magazine offers a great alternative to the traditional pumpkin pie and a lower-calorie. dairy-free mashed potato recipe for your Thanksgiving table. If your holidays have more of a down home Southern flair, the FOOD NETWORK has a great selection of “Healthy Comfort Food Makeovers,” including Mac & Cheese! YES!!! I said HEALTHIER Mac & Cheese! BAM!!! One of my favorite articles is Eating Well’s “How to Cut Calories at Thanksgiving Dinner!” This article offers total makeovers of all of your holiday favorites, Turkey, stuffing, and even SWEET POTATO CASSEROLE!!! The key is staying on track without feeling deprived! Dive into these articles and when you try they #CoachRobJCooks!!!
There are people who can work out every day at home and make great strides in their health and wellness. After I had my third child, I was one of those people. I was 215 pounds and dedicated myself to doing Insanity at home and lost 60 pounds on my own. Losing 60 pounds on my own was a huge accomplishment.
As we know, sometimes life gets in the way and during a really stressful time in my personal life and dealing with health issues in my family, I gained 30 of the 60 pounds back. I knew that I needed something different and someone to hold me accountable. Last December, I started regularly attending Coach Rob’s bootcamp and although I was getting in my workouts, I did not lose a pound from December of 2016 to February of 2017. I was frustrated!
March first of this year, I started one on one personal training with Rob. This was my LAST DITCH EFFORT. If this didn’t work, I was going to throw in the towel and just live my life. I needed accountability. I needed someone asking the important questions everyday. How’s eating going? How’s today going? How’s the body feeling? Once I started working out with weights and Rob, I dropped 5-6 pounds a week.
I am one of those people who is motivated by seeing the sun go down. After being 215 pounds after my third baby, I am now 142 and have incorporated running, multiple bootcamps, working out with Rob, and somedays, I even do INSANITY at home. On Labor Day weekend, I went to the 5:30 am bootcamp and stayed for 4 back to back sessions, I pushed myself! BUT!!! Rob pushes me. Rob motivates me. He encourages me to grab heavier weights, holds me accountable, and is always asking me how many miles I ran over the weekend.
In 2016, I decided to run more than I have ever run, a half marathon, all by myself. At the end of the Two Cities Marathon, I didn’t have a great time, but I finished and was alive! My average was 14 minutes a mile 2016 and now, I average 11:35 minutes a mile. I am excited to run this year’s marathon and see how far and how fast I have come to my next big finish!