#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!!! 

 

Team KILLA’s Set #3 – The Fam-BAM!!!

IMG_5585How did my workouts and diet change my family life? 

I started my fitness journey a little later in life and started a family a lot earlier, so my life is a bit different than the lives of some women.  I live with my husband of 23 years and our adult son, so my time is more flexible than some wive’s and mother’s.  My schedule allows me to leave before work to train with Rob, and go for round two at the gym right after work.  This has actually encouraged my husband and son to increase the number of their workouts during the week. My husband and I work out at least twice a week together at the gym.  We kill some cardio and workout in the free weights section too!  The greatest thing has been that I am able to show him new workouts that he has never tried, like the TRX! I also really love it when my son asks for fitness or nutrition tips too!

IMG_6649My guys are pretty easy going  when it comes to meals.  My husband and son have very similar tastes in food, which are basically the complete opposite of mine.  I recently adapted to a mostly plant based diet.  I may be making tacos with soy crumbles and whole wheat tortillas while they are eating beef and regular flour tortillas, but we still cook and eat together as a family.  They are both very supportive of my fitness and nutrition goals and even help me find “vegan” options while we are at the store.

Since I started this fitness journey a year ago, my entire family has become more conscience of our health and nutrition choices.  We have all lost weight and increased our physical activity.  IMG_3450It’s wonderful to see how what started as a personal step has actually benefited my entire family.  We are all together on this journey and we are ALL IN! BAM!!! 

 

 

Why You Are Getting Fat

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

  • Dietary Excess
  • Low Energy Demand
  • High Insulin Concentrations

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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

Conclusion

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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

www.R2Fitness.co
www.R2FitnessandCoaching.com

Food Prep 101

I just posted a quick fitness tip on the topic of not skipping meals (TFT#45) and it made me think about the topic of food prepping. I’m sure you’ve seen pics of that “dedicated” person standing in front of what appeared to be mountain of food filled tupperware. This only gave you anxiety because you thought to yourself “how and the heck.. I don’t have time for that!.” Well, I can’t give you anymore time than you already have, but I what I can do is give you some tips on how to food prep. This WILL require that you manage your time, but it’s not as hard as you think.

So what is Food Prep?

Food Prep is simply making (preparing and packaging) all of your meals before hand so they are ready to be eaten at a strategic time. The goal of food prepping is to maximize your nutritional efforts which will in turn support your fitness, health, and performance goals. This doesn’t just apply to what you do in the kitchen, but also how your approach eating. Being prepared mentally is just as important as having all your food sorted and ready to go.

What will you need?

  1. zip lock baggies
  2. tupperware, but glass is better
  3. maybe a carrying bag (http://www.sixpackbags.com/
  4. time
  5. food, sorry I had to 🙂

Basic Tips:

Chop veggies Only twice per week-

  • chop half of your weekly veggie purchase as soon as you get home from the store and chop the rest when done eating the first half (3 or 4 days later).
  • once everything is chopped you can sort into baggies or glass containers. Your best bet is to sort the veggies by type; green peppers in one bag, red peppers in another bag, and so on.
  • the same approach should be done for fruit as well.
  • consume 1-2 fists of veggies with every meal.

Pre-cook your protein-

  • a BBQ grill is great for this, you can prepare a big batch of chicken, turkey sausage, burgers, etc.
  • my favorite protein right now is ground turkey and chicken thighs, so I make large portions of both it and take it on the road (to work) with me. I cook the ground turkey in a pan with olive oil and the thighs get thrown in the oven.

Make big batches of stir-fry and chili-

  • these two meals can be pre-cooked fully and then re-heated has needed
  • you can even freeze and use for later

Get personal meal-sized tupperware

  • we all have that cabinet in the kitchen that’s filled with all types of mis-matched tupperware. Clean that out and get all that organized. You might need to invest in some new containers. Are tupperware parties still going on??
  • fill your containers with last-nights dinner or your choice of veggies and protein

Eat wraps instead of sandwhiches

  • sandwiches are always the “go to” food item but usually they will be too low in protein and veggies.
  • Try a wrap instead! Pack it with some of that pre-cooked protein and some veggies.

Use blenders and shaker bottles

  • pre-blend your shakes are home and store them in the fridge at work
  • get a blender for office. The magic bullet will be a lot more discreet. https://www.buythebullet.com/

The Wrap Up

The hardest part of this might be getting into the habit of doing it. If you can’t plan for the whole week, start by only prepping and packaging your leftovers and build from there. As with everything that I coach, this process needs to be something that you can do confidently, so don’t be afraid to start small.

Yours In Health and Fitness,

Coach Rob 🙂

Credit Given to Precision Nutrition for “Basic Tips”

Bulking 2.0: Your Guide To Lean Gains

Fall is upon us and if you are a seasoned lifter that usually means- its time “bulk”. In this peace, I’m going to share with you some ideas that you can use to add mass without getting FAT. The whole idea of bulking (putting on excess fat pounds to gain an edge in increasing muscle mass) is an old school approach and is simply counter productive.The notion of Getting Fat to Get Gains is WRONG!!! I’m going to address some strategies that can be employed to help you pack on some lean mass this winter.

Two Reasons why you don’t want to get too fat (BULK) when trying to add muscle:

  • your fat cells will produce estrogen (not something you want to have too much of, if trying to add muscle)
  • your leaning out strategies will only be harder

Nutrition

Nutrition is at the core of adding lean gains. To build more muscle, you will have to lift with more intensity (heavier loads) and to do this you will need fuel. Here are several nutritional insights:

  1. Increase Calories Slowly: You will have to increase your caloric intake to support hypertrophy (muscle growth) but, don’t do this all at once. Pick one meal to increase and go from there. If the gains are too slow then you can increase portions at another meal. The goal here is to make baby steps, that way your efforts don’t spill over into fat gain.
  2. Optimize Your Protein Intake: The amino acids found in protein is the building blocks of muscle tissue, so adequate protein consumption is a must. General range is 0.8grams – 1.5grams per pound of body weight. A healthy individual thats training intensely should go for the upper end of this range. A word of caution here: You Dont Need Mega Doses of Protein to build muscle! Taking in hugh quantities will not make the process any easier. Excessive doses of protein will be excreted out of the body thus putting more load on the kidneys. Use the palm of your hand to determine amount of lean protein per serving. Men can consume two palm-sized servings, while women can consume one. Good sources of protein include poultry, grass-feed beef, eggs, venison, bison, fish, and protein powders.
  3. Carbs Are Okay: there has been so much controversy over this important macronutrient. Heres the deal, don’t fear carbs because in of itself it will not make you fat. Carbs are converted in to glycogen which is what your muscles will need to push through those heavey lifts. If you are active in the gym and having an generally active lifestyle, then your body will need this fuel source to keep you at optimal levels. Well… how much?? Don’t focus on a number, but focus on getting your carbs from wholesome sources like sweet potatoes, oatmeal, quinoa, sprouted bread, whole-grain pastas and brown rice. Use your cupped hand to determine the amount of grains you should have. I don’t recommend having carbs at every meal, but typically consuming them around the time you are going to be active. Something else to consider is to cycle your carbs. By this I mean being aware of your activity and adjusting your carb intake accordlingly. For instance, if you’re traveling or stuck on a project that cuts back on your ability to train, lower the carbs. This will ensure that you’re not taking in extra energy that you wont need.
  4. Your FAT Friend: you need fat because healthy fats (mono and polyunsaturated) help to keep testosterone elevated and keeps your joints lubricated. There are a host of other benefits but we won’t go into it here.

Training

Now that you have the fuel to grow, its time to put in the work. Luckily, building muscle is less confusing than nutrition. To build muscle this simple truths still applys: Lift Heavy and Lift Often!! The blueprint is below:

  1. Perform Your Reps in 8-12 Range: this range is the general sweet spot for creating more hypertrophy. This allows the load to be heavy enough to be challenging while allowing you to get a good muscle pump (getting blood and nutrtients into the muscle bellys).
  2. Use the Big Lifts: Squats, Deadlifts, Squats, and Rows are the foundational exercises for putting mass over the entire body. By working this movemements progressively, every major muscle group (and then some) will be stimulated for growth. Isolation movements are good, but big compound movements are better.
  3. Be Progressive: the progressive overload principle says that a muscle needs to be constantly challenged with heavier and heavier loads in order for it to grow. The body is highly adaptive, so if your not consistently pushing your boundries, then you are flirting with stagnation. Periodize your training, by making it a plan to lift heavier loads.
  4. Embrace Failure: to know that you are getting everything out of every lift and every set, you need to train to musclular failure. Have a rep range in mind, but don’t focus on that!! Your focus is on getting every little bit out of your muscles. This will take intensity and focus. If you get to rep 12 and you can keep pushing, then keep pushing. The numbers don’t dictate the workout, your Intensity does!! 
  5. The “C” Word: remember what we are talking about adding lean mass. You need to keep a steady dose of “aerobic” activity in your program. Cardio will help you metabolize all the calories and will maintain general conditioning so you can be at your best under the heavy weights. Find the right amount for your particular body type but don’t over do it.

So there you have it, The New Bulking Plan!! Getting fat as a means to add “muscle mass” is just plain laziness. Take your time and be methodical about how your approach this, it will save you time and frustation when it comes time to really leaning out.

 

Yours In Health and Fitness,

Coach Rob