All posts by Adam Cobb

5 Ways I Keep My Energy Next Level While Traveling

After 30 hours of traveling from NYC to Capetown it was normal for me to get off the plane, treat people with kindness, walk the beach, appreciate the sunset, have a great meal and enjoy a good nights rest. I understand that’s not the norm for most people, it wasn’t always that way for me either. After 15 years of traveling with clients and learning what works for them and what works for me, here are 5 simple ways to elevate your energy while traveling because who has time to be tired, we’re trying to make a difference and it’s not possible when we’re tired.

1. I move my ass up and down, stretching, creating community flexibility groups, Oh you know I got groups together to stretch with me on the plane, so can you. #makenewtravelbuddies

2. When the desserts, bread & cheese came around with each meal I asked the flight attendant to keep it simple with me. If it was possible to just have 1 fish & 1 chicken meal, without all the extra stuff, that I didn’t want to waste anything, with a smile of course. Also, added some nuts & Rx bars. #eatforenergy

3. New music 🎶 from DJ C-Money that was reflective,spoke to my soul so I could do a deep dive into my journal.Side note: if you have any questions with how to journal, what to write, where to start DM me, I got your back. #journalyourjourneyofjoy

4. Hello Hydration, drinking water every hour keeping my muscles flexible, preventing brain fog, cravings or stiffness. Water is a wonder drug, use it..and it helped me to move well with all the relief breaks. #h2theizzo

5. Purple spiky ball to roll my feet out, preventing any potential swelling & massaging my feet to increase blood flow. Let a few people borrow it, better believe they are now besties for life. #communityiskey

Bonus: Two supplements I never leave home without

1. 8Days Healthy Heart – Fish Oil – keeps my brain health firing. Buy 8Days Healthy Heart now!

2. 8Days Healthy Gut – Probiotic – boosts immune system.
These are simple yet effective ways to help you travel and keep your energy high to continue to be the high performer you are meant to be #8DaysAWeek
Cheers with water,
Coach

Up & Adam! Convert Energy Into Action

If you could give this year a title, a word that would summarize how you want to show up, what would that word be?

I’ll go first. My word for the year is Simplify. Ok, your turn, shoot me a message and let me know.

Watch this week’s video to find out the #1 communication tip that’s going to change your year. This game changing tip I learned less than a month ago and I’m already complaining, criticizing, arguing less and converting that energy into action. Please excuse or embrace my offbeat-ness to Jesus Walks right before the video officially starts.

Now I know most people took yesterday to recover and chill from NYE, considering the fact it was also Sunday. It’s like we were given permission to rest which is a big lesson that I learned in Bali last month, the importance and healing power of rest.

Ask yourself, how did I practice movement yesterday? I’d be willing to bet that you moved, you might have even moved well and for that I applaud you.

Today is Monday, so TGIM and it’s the day that New Year’s Day is observed…..hope you have some time to play, have fun with friends and family And.. let’s talk Resolution goals. Rather than making a list which I feel can be draining how about this……….

To kick this year off right let’s think of the 3 things you want to do more of and the 3 things you want to do less of.

Either respond to this email with your 3 things or post them on Instagram and tag me @coachadamcobb, let’s hold each other accountable.

Here’s my 3

More of:

1. I want to see more Sunrises and Sunsets

2. I want to spend more time with Fergusson my pup and my best friends

3. I want to say No more. the legend Joel A’Bell shared a message in 2016 that still has me thinking. Joel said, “If you can not grow your no, you will never bless your yes.”

Less of:

1. Sugar (the more I research sugar, the more I find how closely it’s connected to cancer. so it’s time to cut out all added sugar except for next Christmas time when Mum makes her chocolate chip cookies and pumpkin bread)

2. I want to listen to less podcasts and record more of my own. (basically, I’m saying I want to run my race and share with you how to design your day around the 8DaysAWeek mindset)

3. I want to get less frustrated when electronics i.e. iPhone or Mac don’t work like they are meant to. Patience is key for me and more breathing in that moment.

Now it’s your turn.

Happy & Healthy 17

Cheers with water,

-Coach

Up & Adam! Friend Your Fear

Up & Adam!

On Saturday August 20th 2016 on a warm sunny Santa Barbara day I faced my biggest Fear.
 

It’s one thing when you’re the underdog and you surprise people with a talent for the first time, its another thing when people your whole life tell you you’re a natural and have high expectations for you.
This was the case on August 20th as I prepared for my first TEDx talk. Friends and family kept saying you’ll be fine just share your natural energy, speak with your Italian hand gestures (i’m actually Lebanese), and let your passion and love for life takeover. That was the plan until my rehearsal the day before went terribly wrong, forgetting words, actually whole chunks of my 18 minute talk, sweating from places I didn’t know existed, making me want to run off stage and keep running back to Brooklyn.

 

I’m grateful today for the many family and friends that flew in, drove many miles to support me. The interesting thing was several of my friends that showed up were past clients that I served and now they were serving me, supporting me and having my back. I couldn’t let them down and at the same time it was intimidating because some of them speak for a living, perform on broadway stages, tv, movies, and sell out huge arenas in their sport. Being fully honest if it wasn’t for all the support I would have tried to get out of it after the failed rehearsals, faked an injury or suddenly came up with laryngitis. I kept repeating a mentors message over and over again…”The Fire of Connecting with People has to Overcome the Fear of Speaking Publicly.” I repeated this over and over again as my heart was beating out of my chest.

 

When my name was called to the TEDx stage, I walked out, stood on the red circle with the lights shinning bright on my face looked up at the 18 minute clock as it started to countdown. I looked left to right slowly, made eye contact with all 14 of my friends and family that were in the front row smiling back at me and started telling my story.

 

After my talk one of the fellow speakers, the one that I was most intimidated by and had the most respect for because I know she teaches my mentors public speaking gave me the biggest compliment. Victoria Lebalme said the most impressive thing about your talk was that you had over a dozen people come out to support you and that speaks to the type of person you are and the type of speaker you will become. I’ve always said I’m in this for the long game, that life is about relationships and her compliment confirmed my path.

 

On August 20th I made Friends with my Fear. CLICK HERE to watch my TEDx.

 

 

I challenge you this week to get clear on your fear, make a decision to face your fear, and be bold to friend your fear. Drop me a message and let me know what your “F” word is … accountability is king.

Thanks for sitting in the front row.
-Coach

Up & Adam: 8 Lessons from Bali in 8 mins

In 2001 on the Gold Coast of Australia at Bond University during a full court basketball game was the last time I was forced to rest. When the game was tied 10 – 10 with game point being 11, only 1 point away I decided to lead the fast break, an Australian choose to stand right below the net to prevent me from driving to the hoop, in all of my rebellious nature I choose to jump over him, feeling like Michael Jordan himself and wanting to prove White Men Can Jump I took off or should I say up… jumping fully over the Aussie defender inches away from dunking the ball for the game winning point the very tip of my sneaker hit his forehead and sent me for a full flip in the air resulting with me landing on the back of my head.

When I woke up with the back of my head laying in a pool of blood 20 seconds after being knocked out with 20 plus people huddled over me waiting for me to become conscious, I asked, “did it go in?” Then I was placed on a stretcher in full spine and neck prevention protocols, rushed to the hospital via ambulance where I had several stitches and the doctor told me to rest for 7 days, to understand to severity of the situation. So I tried my best to listen to the doctors recommendation and rested for 12 hours, then the very next day I was shooting 100 foul shots. This was the only time I ever remember having a reason to rest and or directed to rest until now. CLICK HERE for your Up & Adam message.

This time I couldn’t take foul shots, when you have an infection in your leg that makes your leg swell so much that you can’t recognize your own leg and you’re in a third world country, this is not first world problem, it’s just straight up a problem.

My faith turned to doubt until an experience filled me up with more faith than I’ve ever felt before. Today I share with you the experience and 8 lessons of “real” rest as the result of fueling my faith and taking accountability for my own health. While watching today’s Up & Adam keep in mind you have healing powers within, you just need time to go within, that’s where your power, potential, and praise is.

Cheers with mint water from Bali.

-Coach

PS. Move Well, Eat Well, Think Well and Rest Well

Up & Adam With Your Coach

re-centremeditation-dowloadclick-here

Up & Adam!

 

Let me be the first to say… TGIM (Thank God It’s Monday!). Right now, at 4:47AM is your time to rise and shine and get ahead for the week to come. This gives you time to start your morning rituals and get ready for movement at 5:00AM.  Today I’m writing to you from Bali, Indonesia. While here I’ve been taking time to practice my mentor’s message of “Find Your Center”. I’ve thought deeply about the past year; the areas I’ve showed up… and the areas I haven’t.  One of those areas of “not showing up” I have realized, is with you.

I am so grateful for you, your commitment to move well, eat well and think well, your desire to be a high performer… it lights me up, its my oxygen, it’s the reason I do what I do. I started this community to create a home for people like you;  a place to celebrate victories, a family where you can laugh, cry, disagree, and grow together in your wellness. I do want to apologize though for going missing in action, for not encouraging, motivating, and supporting you as much as I could and would have liked to over the last year.

2016 has been a crazy busy year. From January until June, I was on the set of a 220 million dollar movie in Paris as the performance coach for the lead actors, then when I returned to the USA I hit the ground running with multiple NBA athletes, all the while preparing (and then presenting) my first ever TED talk. But do you know what?

These are all just excuses.

If a client used these reasons as to why they didn’t eat breakfast for 11 months, or why they took 11 months off of movement; I would call them out and demand more from them.

So now I’m calling myself out. It’s time for me to show up for you.

I choose to take the incredible opportunities and blessings that have come to me this year and use them to serve you at a higher level. From now on you’ll be hearing from me weekly with either videos, blogs, recorded meditations, or bonus gifts. I will be the voice in your head when you feel like hitting the snooze button, the support you need  when you only have 20 minutes to move, and will give you the knowledge you need to produce your best results.

I’m holding myself accountable to all of the above.

I’m calling your name too ~Contact.FirstName~ to hold yourself accountable.

What do you need to reset in your life now? i.e. Did you lose that extra 10 pounds this year, did you make time for you, have you had “that” conversation with you Dad, Mom or partner?

I’ve attached a guided meditation because I don’t want you feeling like you need to wait to go to Bali to Find Your Center and create more forward movement in your life.

re-centremeditation-dowloadclick-here

My vision is to have a home where we party because we are living out our potential and there is so much to celebrate! Potential is realized when we practice physical, mental, emotional, and spiritual movement… so let’s move well. Average turns to excellence when we design our day around mindful eating, knowing food is fuel and the reason we eat is for energy, so let’s eat well. Busyness ends and productivity replaces it when we make space for ourselves, actually schedule space to breathe, reflect and love ourselves, so let’s think well.

This community doesn’t need to wait until New Years day and end up a statistic by gaining 7 pounds over the holidays. We START NOW by moving daily 20 minutes or more. This year we become the example for our loved ones, this will have a ripple effect on your family and friends. Let’s blaze a new trail this holiday season and truly celebrate those treat meals because we know we earned them.

I leave you today with a question…

What is the one thing that keeps you up or wakes you up at 2am, aside from your incredible hydration?

Cheers with mint water from Bali.

-Coach

PS. If you’re more of an auditory person, and like yourself some audio books, then take a listen to todays message CLICK HERE!

These 5 Minutes Will Change Your Day

Today I wanted to give you the #1 exercise that will give you your summer body.

Then I thought… well how about 3 foods that activate your metabolism?

Both of them I decided not to do and wanted to focus on 2 breathing techniques to decrease stress in your life in less than 45 seconds.

All of these topics fall short to this weeks message – knowing if you dedicate 5 minutes every day to journaling it will change your life forever.

This week I share a message with you on why journaling will change your life and how it has made massive impact in my life.

Finding Something Bigger than “You”…

Almost a year ago I was interviewed by my dear friend Joumana Kidd . If you haven’t seen this interview check it out for 2 reasons.

1. I give my #1 guilty pleasure located in my home town of Fairhaven, MA and….

2. I get to share my faith very openly bc of the safe environment Joumana creates.

My favorite part is when I make Joumana and the whole crew close their eyes and meditate, after only a minute the whole set was “Reset”.

I share for the first time why I gave up playing football in high school, realizing in the moment a huge insecurity I had based off of Joumana’s question (btw – Joumana, you are the Queen of excellent questions).

After watching it again just now, I’m amazed with how much growth can happen in less than a year. The new relationships I’ve made, even some friends that have grown distant that I want to make more of an attempt to strengthen. As I launch my new #‎8DaysAWeek performance supplement line this summer, I realized that the beginning of the creation w/ co-thinker Olaseni Bello was born during this interview.

How I reference my Mum, my first coach of movement, as I always do and how in less than a year she has reinvented herself… #‎MumsKitchen – so proud of you Mum.

Also on this interview I get to honor and share memories and moments of my mentor Uncle Joe which always brings me to happy tears.

Who I am hasn’t changed after only one year, but I certainly have grown, mentally, emotionally, and spiritually. For me looking back for a second and gaining perspective provides me the power of progress. Often times I can get caught up in “what’s next” which makes me feel excited for a moment but then I feel “less than” for several minutes too long and that never feels good…

Instead of making a “to-do list” I now make a, “what I’ve done list” and I feel good, better yet, I feel great!!

If you’ve read to this point, which is a miracle in today’s quick culture and immediate results of 15 seconds or less, then I’m certain of 2 things:

1. That you can relate with me on some level, even care about the path I’m walking, I’m humble & grateful for that.

2. Since you’ve made it this far, what’s another few minutes… excited that you are going to watch the interview, bc I guarantee at least one big idea that you’ll take from it will help guide your week of wellness.

adam-cobb-interview-play-button

Bonjour from Paris,

Coach

8 Ways To Stop Sugar Addiction

Are you addicted to sugar? I first want to tell you that you are far from alone in this battle.  It’s a known fact that most people crave either sugar or salt. We also know that anything in excess is bad for you.

The thing that most people do not know is sugar is a silent killer. According to researchers, at University of California San Francisco, “sugar contributed to 35 million deaths globally each year.” What does that mean in context?

Sugar should be considered a toxic substance just like alcohol and tobacco.It is one of the leading contributors in obesity, diabetes, dementia, hypo and hyperglycemia, heart disease, and feeding tumors. Scared yet? Well, you should be.

Craving sugar is a real challenge people face today. It’s an addiction, and it’s so easy to fall off that wagon. To help you conquer this cravings, I have 8 game changers to help you decrease your sugar intake.

Crush Your Craving

1. Eat more low-glycemic index foods (low sugar)

2. Eat more frequently (set a timer for 3 hours after each meal)

3. Eat good fats and increase fiber (good fats taste full and rich easily taking the place for sugars)

4. Take an L-Glutamine supplement – it not only helps with muscle recovery after a workout, but it is known to fight sugar cravings

Chromium will also help balance out blood sugar levels and reduce cravings.

 

Post Meal Mindset Movers 

5. Don’t keep desserts in the house. Remember, out of sight, out of mind. (I personally go out for ice cream, bread, or cereal because if its in the house I’m going to eat it all in one sitting guaranteed. Knowing and being real with your limitations is key)

6. Don’t even bring sugar into the house. Substitute with raw honey or stevia instead (When I add honey to my tea, I always add it first so I see the exact amount I’m using and bc I can feel like a kid and make a fun design.) Depending on your addiction to sugar, you may want to stick with stevia and when you kick your craving you can slowly add honey to the mix.

7. Instead of going right into a dessert after a meal at a Restaurant—drink a warm cup of peppermint tea first (and feel free to add one teaspoon of honey) This has always been a game changer for me because after the mint tea it feels like I brushed my teeth and nothing, even my Mum’s brownies don’t taste good after that.

8. Floss and Brush your teeth immediately after a meal — you won’t feel like eating anything after. (you can’t always brush but floss is easy to travel with, make sure you have the mint floss.)

Bonus: Move well daily, no surprise I’m sure, however here’s a big distinction that many people get wrong. Long distance cardio training will actually increase cravings. Make sure your movement consists of resistance training or as seen in the photo, interval cardio, even yoga or pilates will help you win your war with sugar.

Secret Weapon: Add Apple Cider Vinegar to your water and or salads, or be a true hero and drink it straight up and say goodbye to your sugar addiction.

Your weekly wellness challenge is to start to check the labels of the products you are eating. DO NOT eat anything that has more than 9 grams of added sugar. Write me back in the comments section below to tell me what foods surprised you and which foods you can’t go without yet.

P.S. As I continue coaching my clients out here in Paris, the Parisians think I’m a bit crazy because I always turn down the dessert that comes with every meal, unless it’s my treat meal of course. I’m thankful for the awareness around sugar and how closely it’s related to Cancer. I’ve had too much of that in my family, it’s time to change the family legacy, tea time anyone?

Cheers with apple cider vinegar water,

Coach

P.P.S. My mom rocks and so do her recipes! Check out the latest she whipped up for me while I was home:

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#MumsKitchen 
My Mum is always giving our Lebanese background a healthy new twist.

Cauliflower Tabouleh

2 C cauliflower rice
1 C chopped cucumber
3 chopped plum tomatoes
1/4 C chopped mint
3 scallions chopped
Bunch of parsley chopped
1/4 c fresh lemon juice
1 tbsp red vinegar
2-3 tbsp olive oil
salt to taste
Mix together and let flavors meld in the refrigerator.

 

5 Tips on How To Improve Digestion & Use Food for Energy

While in Paris – my friend and I are enjoying an excellent omelette with veggies. In less than 5 minutes – my friend finishes and has to go directly to the restroom. #coachingmoment

When my friend returns, I continue our conversation and they start to notice (because their face is finally not buried in the plate) that in between each bite I’m putting my fork down. I comment on how good our meal tastes and they soon realize that they didn’t have much of an opinion on the taste because they inhaled the meal. Then they asked, why do I need to go to the restroom directly after my first bite?

There could be multiple answers for this one, but the first diagnosis is to slow down.

Here are my top 5 Tips on How To Improve Digestion & Use Food for Fuel. 

1. Chew slow to eat slow – when you bite your cheek or your tongue it’s usually because you are treating your food like a race. Start with 10 chews to every bite, build to 20 and slow each one down.

2. Smaller utensils – while in Paris I find that all the utensils are smaller… which forces me to eat slower and eat less.

3. Put down your small utensils – between each bite put it down, look around, benefit: taste your food.

4. Dim the lights – bring about a sense of calm while you dine… studies show that if you can calm your body and brain – you can slow down your eating.

5. Mix it up – use your non dominant hand or chopsticks to intentionally slow down. When you complete your meal you will feel energized vs tired.

Remember to Eat well, Eat for Energy.

Bonjour from Paris,

Coach

When you eat a meal do you get tired or energized?

You might be saying I don’t know…

I know you don’t know, but if you did know what would you say? (Tony & Mastin-ism)

I would tell you that it’s not what you eat that gives you the energy, it’s really when you eat.

Recently, I’ve been sharing with clients, friends, family, and everybody in Paris that speaks English that frequency is being fit.

So today (because the when is so much more important than the what) I want to create your success for you or at the very least give you an outline that I hope serves you and speaks to your success.

  • 7am Rise / Drink 16oz room temperature water and break your fast, aka break-fast, eat within 30 minutes of waking up
  • 10am Drink 16oz of water, then have a snack (notice how i’m not sharing what to eat)
  • 1pm Drink 16oz of water, then lunch (add a green veggie)
  • 4pm drink 16oz of water w/ lime, then have a snack
  • 7pm drink 8oz of water w/ lemon, then have dinner
  • 10pm drink 1 cup of Yogi Soothing Caramel Bedtime tea & rest

I’d like to report that more Parisians are having breakfast because of my relentless pursuit of simplifying how to eat well.

Now, go on… rock the when not the what.

Cheers with water,
Coach