Holiday Eating Tips and Tricks

Santa weightI 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.

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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!

EatRight.org has a quick 4 tips on how to tackle the holiday temptations.

A week before Thanksgiving this year, The American Heart Association posted a list go tips and some recipe makeovers to help you through the season. Ornament

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.

Mini Treats Can Have a Major Impact!

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Sweet Treats!

With Halloween around the corner there are sweet treats up for grabs every where!  I thought I would take a minute and share some calorie counts and offer a bit of education on how to offset this season’s indulgences.

In our society, holidays and celebrations are synonymous  with food.  Make sure that you educate yourself on the amount of calories you could be mindlessly eating as you walk by the candy bowl at work or dip into your children’s Halloween treasures.  Below, is a chart to give you an idea of what it will take to burn off this MINI-SIZED Fun Treats6b166b124c5f41cc9f556d1e3be1a071--halloween-treats-spooky-halloween

As with any health plan, complete deprivation will set you up for failure.  A term I frequently remind my clients of is, “everything in moderation.”  I do not recommend that anyone completely forego sweet treats, IF they want to indulge.  It is not realistic to expect to sustain a lifestyle change without participating in days of celebration.  Whether it is Halloween candy, the office birthday cake, or the upcoming holiday season, don’t allow an exception to your daily eating plan to derail your fitness journey.

IF you choose to eat the treats, be ready to do the work! BAM!!!

Candy

 

#MondayMotivation – Les Brown & Genius Mindset

maxresdefaultSince the eighties, the resources which attempt to guide us toward becoming the best version of ourselves is abundant. Over the last month I have shared a lot of motivational resources, MOTIVATION MONDAY – Tony Robbins, Motivation Monday — THE ROCK, and last week’s blog, #MotivationMonday – School of GREATNESS.   Today, I am featuring a man who offers daily inspiration in my life, Les Brown and his YouTube Channel, Genius Mindset.  

This incredible man was born on the floor of an abandoned building and given up for adoption at 3 weeks old and found a home with a single mother who believed in him.  The importance of her entrance into his life, Brown concludes, was immeasurable. “Everything I am and everything I have I owe to my mother,” he told Rachel L. Jones of the Detroit Free Press. “Her strength and character are my greatest inspiration, always have been and always will be.” (http://biography.yourdictionary.com/les-brown).  Les Brown 2Mr. Brown has gone from being born on a floor and sleeping on the floor of his office while he was homeless, all the way to lifting himself and millions of others off of the floor.  

He has an incredible YouTube channel which focuses on living the best life possible!   Take some time to browse through some of the life-changing talks, lectures, and quotes.  Let me know what you think!

Remember MOTIVATION is a MILLION DOLLAR WORD and the M in BAM LOGIC!!!

 

 

Plan of Attack for Our Mission!

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Weighted squat with #FresnoFitChef

In my business I meet with people of all shapes and sizes who are all at different levels of fitness.  A new client’s physical ability, exposure to physical fitness, and health has a direct impact on how our first training session will go. Have they ever work out before? Are they familiar with gym equipment? Are they dealing with any medical or health issues? Is the client looking to lose weight? Is the client looking to be a bodybuilder? Are they just looking for a new form of exercise?  After you Take that FIRST STEP! we need to determine our common mission and our plan of attack!

Now that we have discussed your personal history, goals, and any health limitations, we need to plan our attack on this new mission together.  I use our first workout to “test drive” my client’s body and assess your capability to move through an exercise session.  I do this by gauging how well you can perform the following moves Squats, Hinges, Push, Pull, and a Plank.

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Real Warrior #ChefBrizzle getting his PLANK on!

These movements are the foundation to the body, therefore, any weakness or limitation in these areas will give me tremendous insight as to where we need to start.  Everyone walks into my gym with their own goal in mind and these basic exercises are the best way for me to evaluate your current level of physical fitness and how to help you to achieve your mission.

Once we learn your body’s strengths and weaknesses, we need to document your starting point.  We will take several photos to we can chronicle your transformation; a frontal view, a back view, and one for each side, profile view.  It has been proven that when clients are able to visibly confirm their progress, they are more motivated to continue their fitness journey and often times increase their efforts.

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Documenting your starting point is key to seeing your progress and maintaining motivation!

This is your journey and I am here to educate you, cheer you on, push you, and help you!  We are on a mission TOGETHER!  BAM!!!

 

#TeamKilla Set #4 – #CoachRobJsTT

21032703_1817881674890521_3711140115890992152_nFrom Coach Rob J – Steph is committed to being her best and this is how she and I went about transforming her body from a size 14 to a size 2 in just over a year.  It hasn’t always been easy; there have been tears, yelling, and a lot of pain to get her here.  We were and continue to be on a shared mission. Keep it up Killa! BAM!!!

It’s all about consistency and discipline. The motivation isn’t always there, so many days I force myself to workout, eat right, drink water, go to bed, etc…even if it’s not what I WANT to do that day.   I literally do not allow “excuses” in my life anymore.  Rob said something when I first began doing bootcamp and it has stuck with me for years, “don’t think, just move.”  I repeat this at least 5 times a day to remind myself to do what it takes.  The physical results are of course, fantastic!  Who doesn’t love to be able to wear whatever you want? 20841008_1810494048962617_7664280172392577460_nThe mental and emotional results are the real rewards.

To be able to pick up that heavy weight, go that extra 10 minutes, workout 5-7 times a week, that is mentally strengthening.  I LOVE waking up sore.  It’s a physical reminder that I put in the work, I gave my best, I did what I said I was going to do.  The best part of all of this, however, is when people tell me because of my example, they have started making changes in their own life.  THAT motivates me to lead by example every single day. 

20117044_1772344069444282_8322371101545401641_oI don’t consider the time I put into working out, or the food I no longer eat to be “sacrifices.”  Sacrifices are when you give up something valuable for something else.  I gave up things that did not bring value to my life.  Working out and eating healthy have added value to my life.  I don’t miss the old habits at all.  I don’t miss rewarding myself with food and alcohol.  I don’t miss dreading getting dressed for work every morning, I don’t miss feeling sluggish and tired.

20989046_1815588758453146_6440877220144770709_oFrom a size 14 to a 2 may just be numbers to most; for me, it has been a true transformation. Not just a physical one, but more importantly, a mental one.  I got rid of the baggage, and for the first time in my life, I am genuinely happy and strong.

Share your transformation! Hashtag #CoachRobJsTT!   You could inspire someone like Steph aka #TeamKilla has inspired so many of her friends, family, and co-workers!  This lady ROCKS every workout! BAM!!! 

 

A Real Warrior, A Real Struggle

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Late 2011 vs Mid 2013

A couple of weeks ago, I walked into Synergy at 5:30am to Rob’s “Good morning Sunshine” and instead of my normal response, I plopped down in his office and just started crying.  Poor Rob – Coach, Trainer, Therapist, “One of my girls,” and a true friend – He sees it ALL.  I was in pain and couldn’t understand what happened to the progress I’d made over the last 15 months.  I was feeling pretty defeated and like no one could possibly understand how both physically and emotionally painful this set back is for me.  In typical Coach Rob fashion, he gave me some sage advice and asked me to write a blog about my set backs because, “It’s real life.”  

From 2011 to mid 2013, I had gotten much healthier and was in great shape, so I was devastated when my car accident restricted my ability to work out for almost a year.  I gained at least 40 pounds and felt like I was back at SQUARE 1.  Let’s BE CLEAR, I am NOT one of those girls that can work out 3x a week and eat healthy and stay in shape.  It takes work.  At any size, I have been very active, able to do yoga, and run around in stilettos; after my accident, I could do NONE of these.  For me, this was unacceptable! IMG_4459

When Rob and I started working out, I took breaks between exercises within a set and often times, I would have to sit on the floor and stretch before I could continue.  But I WOULD NOT QUIT – I persevered!  IMG_7948There were days I would work out 3 times a day, once with Rob, once in the pool, and then cardio.  I was on a mission.  From the end of April 2016, only 3 months out of surgery, to December of last year, I made huge strides.  I dropped weight, was able to regain some of my balance, and could workout without taking breaks! I could see the light at the end of the tunnel!  

During my recovery period, I have been plagued with a lot of emotional life changes.  I am going through a divorce, I lost my career, because of the extended leave of absence, and I was/am (2 years later) in a horrific lawsuit with my car insurance company.  So, I threw myself into looking for a new career and working out.  After several months of looking, another of Coach Rob J’s Real Warriors, Steph, helped me find a new career I LOVE!  Her team at Hire Ups is AWESOME!    I was finally feeling like I had gotten my life back!  Within 3 days of being back in an office environment and sitting, I was in excruciating pain and absolutely ready to give up.  You know that saying, “a body in motion, stays in motion?”  Ummm that’s TRUTH right there!

IMG_1040Due to the pain, I went to my surgeon and received less than stellar news about the future of “my back health.”  My last few sessions with Rob had been emotionally taxing, because I had lost a lot of my agility, balance, and stamina.  The biggest deterrent for me, the pain.  I was/am scared of the pain that is waiting for me with every workout.  I told Rob through tears, “I just can’t do it (I have never said this phrase to him until that day!), I am just so frustrated.”  He let me cry and rant and curse a little about the uninsured driver that changed my life and then he leaned across his desk and said, “I’m sorry Sunshine, but you can do this.  We just need to go back to what we know works.  Baby steps.”  So here we go, BACK to the beginning…For the record, I HATE BABY STEPS!           

 

Take Action!

There’s an action step right before you, TAKE IT!

Coach Rob, BAM

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