Month: June 2018

How to keep it off (5 hot body secrets)

Posted on by Coach Rob J in Fitness, fitness coaching, Fitness Tip, Uncategorized

2017-12-27-trends-2018-header.jpg

It takes dedicated hard work to drop a significant number of pounds. But afterwards it’s incredibly easy (and frustrating!) to find those pounds creeping back on.

Maintaining fat loss is certainly possible, however it does require that you remain vigilant with your healthy routine.

Here are 5 secrets to maintaining your amazing body transformation for life. Think of these as your own personal lifestyle rules and stick with them at least 90% of the time to keep your body healthy and hot.

Hot Body Secret #1: Don’t Eat Just To Eat

There is no place in your healthy lifestyle for mindless snacking. I’m talking about a tub of popcorn at the movies or a bag of chips in front of the TV. All the calories ingested from mindless snacking have to end up somewhere…and that somewhere is around your waist or on your thighs.

Snacks are fine when you are aware of how much you’re eating in order to balance it with the rest of your meals for the day.

Hot Body Secret #2: Stand (And Walk) When Possible

Have you heard the saying sitting is the new smoking? The idea is that a lifetime of sitting all-day-every-day is as harmful to your body as smoking. Think for a moment about how much of your day is spent sitting.

You wake up and sit down for breakfast. You sit on the drive to work. You take the elevator up. You sit for most of 8 hours at work. You take the elevator down. You sit on the drive home. You sit to eat dinner. You sit to watch TV.

That’s quite a bit of time spent sitting! Now imagine if you consciously stood for some of this time each day and took the stairs instead of the elevator. Over weeks, and months, it really adds up in calories burned, muscles engaged, and overall fitness and health.

Hot Body Secret #3: Avoid Sugar

I might sound like a broken record about this one, but that’s OK, I’ll keep harping on this point until more people listen. Our bodies weren’t designed to ingest large amounts of sugar on a daily basis. When you regularly take in excess sugar the results are always the same. You. Gain. Weight.

The tricky part is that sugar is all around us, so avoiding it takes real vigilance.

Start with your morning beverage of choice. Does it have sugar in it? Most of the beverages that are blended and brewed at coffee shops are simply vehicles for ingesting sugar. Find a beverage that you enjoy without any added sugar and stick with the rule of not drinking sugary beverages throughout your day.

Hot Body Secret #4: Keep Dinner Light

Who says that dinner should be the biggest and heartiest meal of the day? Instead, focus on enjoying light dinners that are centered around protein and veggies and avoid starches and carbs in the evening.

The recipe below for Beet and Grapefruit Salad is a great example. Add a grilled chicken breast to a serving of this vibrant, fiber-filled salad and you have a nutritious dinner that’s light and healthy.

Hot Body Secret #5: Always Exercise

How often do you brush your teeth? Do you sometimes take a few weeks or months off brushing your teeth? Um, no. That’s gross. You brush your teeth everyday as an ongoing habit because you know that the benefits outweigh the slight inconvenience.

Can you see where I’m going with this? 🙂

Exercise only truly works when you do it as an ongoing habit because you know that the benefits outweigh the slight inconvenience. It’s part of keeping you healthy. It’s part of who you are.

I’m here to make your daily exercise habit fun and effective. If you aren’t yet my client then call or email today to join now.

Let’s do this!

Coach Rob Johnson

Your Groceries

Posted on by Coach Rob J in Health, Healthy cooking, healthy eating, Uncategorized
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

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!

Talk soon,

Coach Rob 🙂

30 Days to a new you!

Posted on by Coach Rob J in Fitness, fitness coaching, Fitness Tip, Health, healthy eating, Uncategorized

Fitness-challenge-2-1140x500.jpg

What if you spent the next 30 days dropping excess pounds and getting into better shape? Then you could ride out the summer months fitter than ever and more likely to eat healthier, indulge less and stick with your workout schedule.

Sounds good, right?

I’ve got just the plan to get you there. Follow these 5 steps to transform your body over the next 30 days…

1) Go Bread Free: Going bread-free for 30 days is such a simple way to accelerate fat loss. Just think of all the extra carbs and calories that you’ll be saving yourself from. And it’s not so bad, once you get used to it. Wrap sandwiches and burgers in lettuce or on top of a pile of greens.

2) Workout 5x’s Each Week: Take the next 30 days to really focus your efforts in the gym. Train as if you were preparing yourself for an athletic event, with the mindset that each and every workout is important in seeing you through your goal. Make a log of each time that you exercise, noting the duration, intensity and activity.

3) Go Sugar Free: Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean. And not just refined sugar. I’m talking about all sugars. Take the next 30 days to cut out all sweeteners and limit your intake of sweet fruits. This will be hard at first, especially if you have a sweet tooth, but the rapid change in you body is fantastic incentive to keep going.

4) Focus on Protein and Veggies: Enough about all the things you can’t eat, let’s talk about what you can eat. Your meals should be a variety of protein and veggies. For protein stick with organic, hormone-free meat that has been roasted, baked or grilled. For veggies, avoid starchy veggies like potatoes, and instead stick with an assortment of colorful, fiber-filled veggies.

5) Commit to be Fit: The quickest way to get your body into tip-top shape is to join one of my fitness programs. I’m here to get you into the best shape of your life, with my proven, effective system. Make the commitment now, and together we can make the body of your dreams a reality.

So there you have it, 5 simple steps to transforming your body.

Remember, the next 30 days are going to pass whether you jump on board with a fitness plan or not. So you’re going to spend the next 30 days simply getting older and more out-of-shape OR you could buckle down and finally make your amazing transformation.

The choice is yours.

I’m here to see you through it all. Call or email now and we will get started.

 

Coach Rob Johnson

Oh the dreaded plateau…

Posted on by Coach Rob J in Fitness, fitness coaching, Fitness Tip, Fitness Trends, Uncategorized

plateau1.jpg

You’ve been working hard on your fitness game and it paid off. The pounds started to drop! And then one day your results stopped. You keep putting in the same effort without any sign of improvement.

You’ve hit a frustrating plateau.

Or have you? Before you blame a fitness plateau for your lack of results let’s critically consider the following:

1. Your Diet: It’s human nature to begin to slip on your nutrition after a few weeks of stringent diligence. A small treat here, and a bite of something there, and before you know it you’ve fallen back into old eating habits. If your results have stopped then take the next few weeks to track your nutrition and hold yourself accountable for every bite.

2. Your Workouts: If your nutrition has truly stayed on point then your workouts could be the problem. Are you slacking on the final few reps? Have you reduced your overall intensity in the gym? Did you skip a few sessions last week? Before you blame a plateau for your reduced results take a really hard look at your effort in the gym. Rededicate yourself to pushing as hard as you can.

3. Your Sleep: This is a tough one for so many people, but you simply must be getting adequate sleep in order to lose fat and develop muscle. Your body needs close to eight hours of sleep each night in order to recover from your workouts and to maintain balanced hormone levels. Getting to bed on time is vitally important to your fitness results.

If you have tackled the three steps above and still don’t see the number on your scale moving in the right direction, then move on to these next plateau-busting steps…

4. Track Your Efforts: It’s time to get meticulous with tracking your fitness efforts, from exactly what your workouts consist of, to exactly what and when you eat in order to constantly improve. Make it your goal to outdo yourself every day. If you’re constantly performing better today than you were yesterday, then your plateau will quickly become a distant memory.

5. Track Your Results: Simply checking your weight on the scale is not a thorough enough measurement for your progress. Start tracking additional metrics for change. Take your measurements. Have your bodyfat tested. Take pictures of yourself weekly. It’s important to be fully aware of how your body is changing as a whole unit, not just the number on the scale. You may be surprised to find that your body fat has been dropping while your weight has stayed the same.

See me for additional strategies on breaking through your fitness plateau. Together we will get you on a program that will melt fat and expose shape and definition.

Call or email me today to get started. Let’s do this!

Coach Rob Johnson

Rob@coachrobj.co