Why You Are Getting Fat

The 3 Conditions that may explain “Why You Are Getting Fat”:

  • Dietary Excess
  • Low Energy Demand
  • High Insulin Concentrations


Are you wondering why your waistline is growing or why your arms are getting softer?? Well, it’s because you’ve created an environment (whether you know it or not) for this to happen. Weight gain, packing on the lbs., or whatever you want to call it is a physiological process that occurs under 3 basic conditions. Let’s take the mystery out of why you might be getting fat!! By understanding these conditions you will be better able to control this process and thus live a healthier and happier life.

Dietary Excess

This is a state when you are consuming more calories then you’re burning. These excesses can come from any food source, even good ones. You see, when the body is out of energy balance – in this case too many calories, your physiological system will begin to store energy (for that famine that’s never going to come). Eat too much and you will store fat. Your adipose cells (fat cells) will continue to grow and grow and grow!!

Low Energy Demand

This is the flip side to the first point. In this case you are exercising (moving) too little or for many of us, not exercising at all. This is what this lifestyle might look like:

  • Wake up and sit while eating breakfast (if you do eat breakfast)
  • Drive to work and sit at a desk
  • Drive to lunch and sit at a table
  • Drive home and sit in from of the TV while having dinner

As you can see, the theme here is inactivity via sitting, sitting, and more sitting. The take home point is this: YOU ARE NOT EXERCISING ENOUGH!! You haven’t created a high enough energy demand. It’s also possible to be active and still not have a high enough energy demand!! In this case, one will need to raise their level of physical exertion to higher intensities. Just because you are “working out” doesn’t mean its working. The body will not utilize or burn more energy when it has no reason to do so.

High Insulin Concentrations

Insulin’s role is to regulate metabolism by promoting the absorption of carbs, protein, and fat. In regard to fat, insulin does its job by causing fat to be stored rather than be used for energy. Under normal circumstances, this is all good and very important for optimal health. The problem occurs when insulin is too high. So, what are the conditions that produce High Levels of Insulin?:

  • Consuming a diet high in processed carbohydrates and sugars (High Glycemic Foods)
  • Consuming a diet low in fibrous type foods (veggies)
  • Consuming a diet high in fat
  • Not exercising enough



So now that you know the three main causes for weight gain, you now have an idea about where to place your focus. I want to encourage you to take the emotion and mystery out of losing weight and be as objective as possible. Get real with yourself and about your lifestyle!! The people that make the most impactful and lasting changes are those who tackle “disruptive” behaviors head-on. I’m not saying this is easy, but it is what needs to take place.

You can do this, now go get lean!!

Yours In Health and Fitness,

Coach Rob

For more information on Health, Wellness, Fitness, Motivation, and Lifestyle Please my blog @ http://www.R2FitnessandCoaching.com


Need A Quickie.. Try these 3 Fast Workouts

Short on time, but need to get those endorphins flowing..? Try these 3 different workouts:

Full Body Fat Blast A

Jump Squat- 10reps
Db chest Press- 10reps
Plank Holds- 1min
Repeat 3x

Weighted Step Ups- 10reps/ leg
Bent over Barbell Row- 10reps
Oblique V-Ups- 15reps/ side
Repeat 3x

Full Body Fat Blast B

Db Deadlift -15reps
Standing Db shoulder Press- 10reps
Mountain Climbers- 20reps
Repeat 3x

Push-Ups- perform to failure
Standing Db Curl- 12reps
Bench Dips- perform to failure
Russian Twist- 20reps
Repeat 3x

The Cardio Killer

Air Squats- 20reps
Alternating Lunges- 20reps
Pike Push-Ups- perform for 30secs
Plank Jacks- perform for 30secs
Burpees- perform for 30secs
Repeat 4x

To get the most out of a shorter exercise session, focus on intensity and attempt to push your body by not allowing for “normal type” rest periods. And as with all fitness programs, check with your doctor or other qualified professional before starting.

Written By,
Coach Rob, NASM CPT


Get S.M.A.R.T Before 2015 Arrives

2015 is right around the corner…

Are you one to set new goals for the new year? Do you make resolutions? Any new committments on the horizon? Most people will be thinking about how they want to improve upon things in the new year and some will even set a course to get better. To support you in the process of goal setting I encourage you to get S.M.A.R.T.

S – Specific

M – Meaningful

A – Action Oriented

R – Realistic

T – Timely


SPECIFIC: What do you want? You have to know exactly what you want because this specific goal will determine the level of your success. Your goals should be straightforward and emphasize what you want to happen. Avoid general goals such as, “I want to get into shape” or “I want to lose weight”. Instead, clearly define what you want. For example, “I get winded very easily so I want to improve my cardiovascular system” or “I want to lose 4 pounds in 4 weeks.”

MEANINGFUL: Why is it important to make this change now? The reason to change (MOTIVATOR) must be strong enough to carry you through the change process. Keep asking yourself “Why is this important to me?” until you find a meaningful answer. For example, “I want to make changes in my lifestyle so that I have energy at the end of the day for my children.”

Write down your MOTIVATOR and keep it close by to remind you of the true reason behind your goal. This will help when life gets in the way and/or things get tough.

ACTION ORIENTED: What actions will you DO to make your goal become a reality? Your goal remains a dream until you put a plan of action in place. Write down three things you WILL DO to help you on your journey. For example:

  1. Walk around my building for 30 minutes on my lunch hour everyday.
  2. Eat a lunch that I have packed that is full of fresh fruits and vegetables.
  3. Be in bed by 10:30pm to ensure I get a minimum of 7 hours sleep a night.

Re-evaluate your action plan every four to six weeks to ensure you are staying on task and making changes as needed. Add new actions when you are ready.

REALISTIC: Am I willing and able to do the work that it will take to reach my goal? To be realistic the goal must be “do-able” for your current state/situation. The skills needed to do the work are ready and available. The actions you set toward reaching your goals should challenge you, but not break you. Even the best of plans will have obstacles. When something does not go according to plan, what will you do instead? Having a plan B in place helps to make your goal more realistic. For example, “If the weather is rough I will walk on the treadmill at the gym instead”.

TIMELY: When will you start? Set a time frame around the actions. If you don’t set a time, the commitment is too vague and too open for excuses. For example, “I will be in bed no later then 10:30pm starting Sunday night”.

How will you know that you have achieved success? What will it look and feel like? Throughout the process of reaching your goals you will be making and breaking habits. Changing your lifestyle and becoming the person you have always wanted to be. Take the time to VISUALIZE that person and the life he/she is living.

Jump ahead to December 2015 you did it! The WORK, TIME and ENERGY that you put towards this dream did not come easily. However, by using the SMART goal model you remained on task. You were reminded why you started the process in the first place, you were challenged in new and exciting ways, and you were sure to have a plan B ready.

One final thought and question…Take a few moments to look over all the obstacles that you have conquered to get here. You set goals and have realized your dream. Now, how will you celebrate this success?


Yours In Health and Fitness,

Coach Rob


What Great Leaders Know and Do: It’s All About the Values

Leadership development at its finest!!

How We Lead

Business teamI’ve enjoyed telling you about the elements of the SERVE model from the first book I wrote with Mark Miller, The Secret: What Great Leaders Know and Do. Before I explain the final element, let’s review the first four, which I’ve shared over the past several weeks.

The S in the SERVE model stands for See the Future and points out the importance of having a compelling vision for the future. The first E in the model stands for Engage and Develop Others and focuses on hiring the right people for the right roles and investing in their development. The R stands for Reinvent Continuously and refers to personal reinvention, system and process reinvention, and structural reinvention. And the V in the SERVE model stands for Value Results and Relationships. For many years, leaders thought they had to choose between people and results, but in fact both elements…

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Choose a Useful Mindset …

Coaching with Sandra

There are two mental states we “sit” in:  1. At Cause; and, 2. At Effect.   Be aware of the mental state you are spending time in.

When you are ‘at cause’ your subconscious mind is confident with the task that you are doing.  As a result, it will be solution oriented in dealing with your goal.  It will pull all powers to get you the tools and resources you need to complete a goal.  You realize that you are in charge of your life and in charge of your destiny.

When you are ‘at effect’ your subconscious mind is uncertain with the task that you are doing.  It will be excuse oriented and even start looking for people, things, or situations to blame for not completing the task.  In this mental state, the subconscious mind is not aware that you have options or choices… you are likely to take on…

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Food and Productivity

A Healthy Lunch Can Fuel Better Productivity

What we eat affects our performance more than we realize. That’s why a poor decision at lunch can derail an entire afternoon. Foods like pasta, bread, cereal, and soda give you a burst of energy, followed by a slump. And high-fat foods like cheeseburgers and BLTs make you groggy because your digestive system works harder to process them, reducing oxygen levels in the brain. Fruits and vegetables, on the other hand, contain vital nutrients that can motivate and energize you, as well as improve memory and enhance mood. To eat healthier and accomplish more work in the afternoons, make your eating decisions before you get hungry. Eat smaller, more frequent meals to avoid spikes and drops in blood sugar, which are bad for productivity. And make healthy snacking easier; place some almonds, protein bars, or fruit by your computer, rather than a bag of chips

Checkout these links:




Make Exercise Part of Your Work Routine

This is for my “too busy” professionals out there…

Regular exercise can produce countless benefits—from improved concentration and sharper memory to enhanced creativity and lower stress—all of which boost workplace performance. Yet many of us believe we don’t have the time. So instead of viewing exercise as something you do for yourself, consider physical activity as part of the work itself. Here are a few ways to incorporate more exercise into your routine:

Identify a physical activity you like. You’re more likely to stick with an activity if you enjoy doing it. If you’re not into treadmills, try tennis or swimming or dancing.

Invest in improving your performance. Don’t think of it as “getting some exercise.” Focus on mastering an activity. Hire a coach, enroll in a class, and buy the right clothing and equipment.

Become part of a group. Find an exercise regimen that involves other people. It can be more fun and keep you committed.

Adapted from “Regular Exercise Is Part of Your Job” by Ron Friedman.