Your sweet tooth has gotten you in trouble.

overeating-429215.jpg

Just think of the clean eating streaks that you’ve abandoned for a slice of cake, and all of the extra calories you’ve eaten just to have a taste of something sweet before bed.

Where’s that sweet tooth gotten you?

Into pants that are another size larger. Into your doctor’s office for another lecture. Into a body that you no longer enjoy.

Yes, sweet are delicious and tempting, but the life-long repercussions far outweigh the momentary pleasure.

To help you conquer your sugar craving once and for all, I’ve identified 5 sweets you should ditch, and a healthy substitute for each.

1) Ditch this Sweet: Candy

Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you’re in the habit of eating candy daily then your body will crave it.

Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.

Do This: Swap candy out for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content).

2) Ditch this Sweet: Baked Goods

Cake, cookies, brownies, pastries, donuts, and pies are filled with sugar. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.

Very much like candy, regularly eating baked goods may become a habit. Break yourself of this and you’ll find the number on your scale going down rather than up.

Do This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature’s candy and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.

3) Ditch this Sweet: Ice Cream & Frozen Yogurt

Nothing makes you feel as happy and carefree as a bowl of creamy ice cream…until that ice cream makes its permanent home on your waist. Very much like candy, ice cream has few nutritional benefits.

Do This: Mix unsweetened, nonfat Greek yogurt with a scoop of vanilla protein powder and mix in some chopped, fresh fruit. This creamy delight is much lower in sugar than ice cream and tastes amazing!

4) Ditch this Sweet: Soft Drinks

A regular can of soda pop contains the equivalent of 10 packets of sugar. That’s more sugar than you should consume in a full week!

Soft drinks something that you get into the habit of drinking and then do without thinking. The good news is that a habit can be broken and then replaced with something healthier.

Do This: Take soda pop out of your diet. Period. There are plenty of other, healthier, beverages available to you. Try the recipes for Spa Water below.

5) Ditch this Sweet: Blended Drinks

Smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don’t give in to the temptation!

These items are even more deadly than most treats since they are consumed through a straw and don’t make you feel full. Let me assure you that even though you don’t feel full, like you would after a piece of cake, you’re still taking in a bunch of sugary calories.

Do This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Blend a delicious protein shake with ice, milk and protein powder.

A great thing to remember is that once you’ve fallen out of the habit of eating sugar, your body will no longer crave it.

This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you. Imagine how much happier and healthier you will be!

Eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.

For an exercise program to be challenging it must always be changing. That’s why my workouts are never the same.

It’s my goal to get you into the best shape of your life. Call or email today to begin your transformation!

Coach Rob Johnson

Get the most out of your workout (5 Tips)

2-25.jpg

It sure would be great if any time spent in the gym delivered results, but the truth is that all workouts were not created equally. There are techniques for getting the most out of each exercise and by utilizing these techniques you’ll achieve quicker and more noticeable results.

Check out the following 5 Smart Workout Tips to avoid danger and to get fit fast:

Smart Workout Tip 1: Use Challenging Resistance

In order to get the most from each rep it’s important to challenge your muscles, and not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions but won’t force you to sacrifice form.

Smart Workout Tip 2: Change Up Your Routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember—if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Smart Workout Tip 3: Always Warm Up

Most people consider warm up time to be wasted time—they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Smart Workout Tip 4: Use Proper Form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Smart Workout Tip 5: Never Workout Alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me. I am passionate about seeing my clients achieve results by working out smart and without wasting time, energy and effort on mistakes.

Don’t know where to start when it comes to exercise? Let me help you!

Coach Rob

rob@coachrobj.co

https://coachrobj.fitproconnect.com/Consultation/

On Fridays We Flex!

fitnessfriday4I have been focused on the importance of never missing a Monday or Friday workout.  This is a GREAT article from The Daily Burn on the benefits of flexing on Fridays!  Fitting in a Friday workout before heading into the weekend will undoubtedly help you make better choices throughout the weekend.  Who knows, you may even fit in a long walk, hike with the kids, or weekend workout.  It’s going to be a gorgeous weekend for outdoor activities.  Let me know what you fit into your Saturday and Sunday! BAM!

5 Obstacle to Fitness Success

fitness-3

 

You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look.

So why aren’t you living life in your ideal body?

There are many complex reasons that make weight loss (or living a fit life) a challenge, reasons that go deeper than simply calories-in versus calories-out.

I’m talking about the life issues that get in the way of your success.

Read the following 5 obstacles and the solutions to unlock your best body ever.

1. You don’t want to be bothered. 

It’s in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.

There’s a simple way to work around this obstacle: Find something painful about being out of shape to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current physical condition has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of getting fit.

2. You don’t want to wait for the good stuff. 

Just as you wish to avoid pain, you are also an expert in seeking out pleasure – namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.

There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.

  • A walk outside
  • A good book
  • A night out to the movies or theater
  • A spa day

You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!

3. You are crazy busy. 

Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.

It’s time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury – it’s a necessity.

4. You don’t deserve it. 

I don’t agree with it, but you sure act like you don’t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your fitness and health efforts. If you don’t believe deep down that you are worthy then you’ll never give yourself a chance at a fit body.

I believe that you deserve to have a healthy body – and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.

Take the time to take care of yourself. You DO deserve it.

5. You are afraid. 

You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? You’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction.

When you decide to get fit you will need to go through a bushel of changes:

  • New diet
  • New exercise routine
  • New friends at the gym
  • New clothes
  • New self-image

Focus on all of the ways that getting fit will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.

I want to personally help overcome every obstacle standing between you and the best version of you. Call or email today to get started on a program that will change your life and body forever…in a good way 🙂

Coach Rob

https://coachrobj.fitproconnect.com/Optin

rob@coachrobj.co

Duck Eggs

11DE48C5-86B2-4CEA-9F6B-B412260FC79A

This past week I had the yummy experience of trying Duck Eggs for the first time. I eat some many chicken eggs, that at the first thought of eating something different made my turn my nose up. Haha!!! My first actual taste was in a frittata that Lauren made for me. I was completely taken back (in a good way) by how rich and creamy they tasted. The duck egg has this buttery taste and a slightly thicker consistency. I was pleasantly surprised by how great they tasted.

Duck Egg Facts:

  • They have a higher (good!) fat content
  • Ducks eggs are higher in protein than chicken eggs
  • They also have a little bit more cholesterol than chicken eggs (again, this is a good thing!).
  • They also contain more vitamins and minerals- such as iron, B12, folate and vitamin A.
  • They are full of Omega-3 fatty acids
  • Duck eggs are quite a bit more than chicken eggs, but still not prohibitively expensive. Whereas the average price for a dozen chicken eggs is somewhere just north of $2 in the U.S., duck eggs will usually run you anywhere from $6 to $12 a dozen.
  • Since duck eggs are larger than chicken eggs, setting trays must be designed to accommodate their larger size. Eggs from common ducks like Pekins require 28 days to hatch. Eggs from Muscovy ducks hatch in about 35 days after setting.
  • Duck eggs keep for about 2 weeks if kept cool and for about 6 weeks refrigerated.
  • The size difference is just as apparent from the inside- the yolk is much larger in the duck egg than in the chicken egg. The shells of a duck egg are much tougher, and it can be harder to get a clean crack, but it also leads to a longer shelf life.

The two things that stood out for me was thickness of the shell and how much more creamier they were. If you’re an egg lover you must give duck eggs a try.

Yum,

Coach Rob

This is what changes with your health when you exercise

Sometimes I feel like a broken record.

You’re constantly hearing from me how important exercise is to your health and how so many of your health problems will improve or even disappear as the result of a consistent exercise program.

Why do I continue to give you the same lecture?

Because I’ve seen exercise change lives. I’ve even seen exercise save lives.

Here are the Top 4 Health Improvement Factors that come as a result of challenging, consistent exercise:

1. Your energy levels boost and you feel great.

I have noticed that most people don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better. Your energy levels soar and you feel excited about life again.

2. Your muscles and joints feel better than ever.

You’ll notice a reduction in aches and pains once you’ve been sticking with an exercise program for a few weeks. That chronic muscle and joint pain that you’ve lived with for years may begin to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.

3. Your risk of heart attack or stroke is reduced.

I like to remind my clients of this one, since it’s not something they can physically feel, but it’s the one that saves lives! Exercise has the power to remove two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.

4. Your blood sugar levels are better controlled.

Clients of mine with type 2 diabetes see substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. For many, exercise becomes the natural, permanent antidote to their type 2 diabetes.

There are SO MANY benefits to exercise, why would anyone avoid doing it?! Typically it comes down to excuses.

• If you’re tired…exercise gives you energy.

• If you’re in pain…exercise alleviates your muscle and joint pain.

• If you’d rather stay in bed…exercise makes your sleep more restful.

• If you’re pressed for time…exercise improves your efficiency and extends your life.

• If you don’t know where to start…that’s where I come in.

Call or email me today and I’ll show you the fastest and safest way to reap all of the benefits of exercise.

It’s time you start enjoying all the benefits of exercise. Let’s do this!

Rob Johnson

559-213-7515

rob@coachrobj.co

Coach Rob Cooks!

The U.S. Weight Loss Market is Worth $66 Billion

IMG_1008Take 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.”

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!

29983119_10214339783599696_2616473694999650539_o