Happy, Healthy BBQ Side Dishes

 

bbq-healthyHealthy eating is an integral part of any weight loss or healthy lifestyle plan, but we also know, you shouldn’t deprive yourself.   With this weekend being filled with barbecues for Labor Day and the Fresno State Bulldogs tailgating season kicking off in full swing, I decided to share something healthy BBQ side options.  Let’s just assume we are all going to indulge in something tasty off the grill but this does not mean your entire meal has to be “an unhealthy indulgence.”

As I discussed on my blog last week, access to healthy eating has never been easier.  Easy Access to Eating Healthy   The central California is especially lucky to have fresh produce on every street corner, farmer’s market, and even in some of our own backyards.

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CLOVIS Farmer’s Market Friday nights and Saturday mornings!

Heirloom tomatoes, strawberries, and fresh stone fruit are all in season and can add a new twist to your normal barbecue side dish selection.  Change up those high fat sides of macaroni and cheese, chili, and potatoes salad with some healthy alternatives using fresh produce which is rich in natural flavor and can be locally sourced!

 

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Cooking Light Magazine’s Easy Barbecue Side Dishes!

I googled “healthy barbecue side dishes” and within .66 seconds, I had 5.31 MILLION webpages, all loaded with recipes and photos at my finger tips!  Here are some great resources to help you contribute healthier sides to any BBQ or tailgate.

If you get adventurous this weekend and make a new healthy side dish, post a picture on Facebook, Instagram, or Twitter and #CoachRobJCooks or you can SNAPCHAT me at coach_robj and I will feature some of the photos next week! Have a Happy, Healthy, and Safe Holiday weekend! Go Dogs!

Fitness Magazine has a great healthier “Mac and Cheese” made with cauliflower.

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BAM! Motivation Monday

Monday-MotivationDo you dread Mondays?  Do you sit at work on Mondays struggling to get in to the groove of a new work week?  For some, just getting out of bed on Monday is a struggle.  After a leisure weekend, working out before work, prepping your meals for the day, and making it to work on time, can make any Monday feel overwhelming.  I found this quick read, from the HuffPost, on why you should NEVER miss your Monday workout.

IMG_9105I also checked in with some of Coach Rob J’s Real Warriors to see how they maintain motivation and asked for some of their favorite resources to kickstart their drive, when they are feeling a little sluggish.  Chef B-rizzle, Bryan, isn’t one for social media or inspiring quotes; his motivation is fueled by results!  He said, “results become an addiction.”  From fitting into smaller sized clothing, the number on his scale decreasing, and consistently noticing improvements in his health, Chef B-rizzle is his own motivation.  I can personally attest that Bryan reigns himself back in and seeks guidance and motivation when he needs to refocus.  Check out his story – Chef B-Rizzle Gets Fit

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Steph, aka #TeamKilla, has several resources of encouragement, and much like B-Rizzle, her own results fuel her fire.  Having transformed her body from a size 14 to a size 2 in just over a year, she gets a much needed boost from her before and after photos, inspirational quotes, Pinterest, Tumblr, and she follows a few male and female weightlifters and athletes on Instagram.  Check out some of the accounts #teamkilla shares: Gymaholic, HealthyFitMantras on IG, and Bossbabe.inc.  But between you and me, I think she gets her biggest boost of motivation when she shows up in new workout digs!  Check out how her transformation started, Team Killa.

Deb, aka #teamSunshine, gleans inspiration from all over, but says, “My BIGGEST motivations are Coach Rob’s page at 4:30am, #TeamKIlla and #FresnoFitChef’s instagram feeds, they are 2 crazy inspiring, positive women, and watching the successes of so many others on the web.”  Some of the accounts that she follows on Instagram are The Good Quote, GlennonDoyleMelton (author of “Love Warrior”), Better Things in Life, Kate.Cash.Fitness, and LvnFit.  IMG_5599In my opinion, Deb isn’t motivated by a number on the scale.  When she came to me, she said that she didn’t care what she weighed as long as I  could help her get to a healthier version of her old self.  Baby steps Sunshine, back to baby steps.  Check out when #teamSunshine started her baby steps.

As I have discussed before, motivation and maintaining motivation are key components to any successful lifestyle change.  Starting next Monday September 4th, my Monday posts will be dedicated to sharing the people, quotes, and sites that I turn to for my own MOTIVATION!   Just in case you missed it, check out one of my blogs on Motivation, “The M in B.A.M. Logic!!!”

Motivation is what

 

 

 

Easy Access to Eating Healthy

Changing your eating habits is a process, it is not something that happens overnight. In the age of the Internet and apps like Pinterest, Instagram, and the Food Network, there is no reason why you can’t find healthy recipes that fit your tastes and dietary needs.

Food Journal VeggieAs a trainer, I recommend that you begin a new eating regimen by first understanding what types of foods you are currently consuming by creating a food journal, even if it just for a week or two.  This article from Redbook Magazine offers a list of the best food journaling apps on the market 18 Best Food Tracker Apps of 2017

  • What are you eating?
  • Why are you eating?
  • When are you eating?
  • How much water are you drinking?
  • How many of your calories are from drinks other than water? Coffee? Soda?
  • How many calories are you consuming?

water-1When you have a handle on what you are consuming, educate yourself on what you should be consuming.  You can consult with a nutritionist, a healthcare professional, or a personal trainer like myself that is educated in the types of nutrition necessary to achieve your health and fitness goals.

  • What should you be eating? Carbs? Proteins?
  • When should you be consuming your calories?
  • How much water should you be drinking?
  • How many calories are you burning?
  • How many calories should you be consuming?

When you have a better idea of what you should be doing, start by making a few changes every week and ease yourself into a new lifestyle.  BuzzFeed has a GREAT list of tricks to help you baby step your way into new eating habits.   Remember, changing your eating habits is not about self-deprivation, it is about living healthier.

#TeamKilla is Taking People Higher Up!

IMG_7312When people see good things going on in your life like physical changes, healthy lifestyle choices, and an overall change in your mindset and focus, they want to know what you are doing!  Stephanie, from Hire Up Staffing Service, aka #TeamKilla, wanted to share a bit of her new and improved lifestyle with her staff, as they prepare for a busy time of year and set new corporate challenges.

We sat down and laid out a plan for “Corporate Wellness with Coach Rob!”  Our main goal for the staff was to help them learn how to be “comfortable with being uncomfortable” in order to help them push through and achieve new goals.  On Fridays, I head to the Hire Up offices to pump these ladies up with a mini-bootcamp and a motivational topic for the week.

There are many topics that can fuel a change in lifestyle, but I started with some basics.  A great place to start was to teach the team about having focused thoughts and walking through discomfort to achieve new accomplishments.  IMG_7313

  • Control your mindset.
  • Passion comes from your core.
  • Do your personal BEST.
  • Achievement is limitless.

Mindset Matters: We choose our state of mind and our thoughts dictate how we perceive the world, so limit the negative and focus on all of the positive. Exercise your choice and find a way to claim your mindset.  Check out my “Claim Your Morning” blog.

Passion comes from your CORE:  In fitness, all movements originate from the CORE and in life our passions and desires originate from our Soul.  The soul is the core of our being and when we listen, it guides us to what we love, what we are good at doing, and what leads us to pure joy.  My soul lead me to coaching, where does your core lead you?  Called to Coach!!

Do your personal BEST:  YOUR ONLY COMPETITION is YOURSELF!

Achievement is LIMITLESS:  There are thousands of public speakers, webpages, businesses, and books all dedicated to success and achievement.  One key factor of any plan for success is not to allow yourself to be limited by your own doubts.  Life is LIMITLESS.

I am happy to report the team at HIRE UP STAFFING SERVICE has had positive reviews about our Friday mornings! As a coach, especially as Steph’s coach, it is exciting to see a client incorporating her new goals and life changes into her role at work.  Check out Hire Up Staffing Service.