All posts by Adam Cobb

1 Minute of Real & Raw Motivation

Coaching, eat, Eat Well, Find Your Center, Food, Health & Wellness, Move Well, Physical Training, sleep, Think Well, Weekly Wisdom , , , , , , , , , , , ,

Coming live from the production studio of Luc Besson’s Valerian, directly after an early morning with Valerian himself, my client and friend Dane Dehaan.

People want the life of an actor or athlete but they rarely see the sacrifices they make – like 5am pickups, 18-hour days, being far away from their significant other or family, missing Thanksgiving, Christmas, birthday parties, the big game, etc.

This week I define the difference between the high performers I have the privilege to work with and the dreamers that don’t take action.

As your Coach I’d like to give you a homework assignment this week. What are the 3 most important reasons you move?

Here are My Reasons:
1. So I Don’t Get Tired
2. So I Don’t Get Tired
3. So I Don’t Get Tired

Because in my book, fatigue is failure and energy is everything!

Bonjour from Paris
-Coach

How To Say Yes In A Different Language

Coaching, Featured, Find Your Center, Health & Wellness, Move Well, Think Well, Thoughts, Weekly Wisdom , , , , , ,

Have you ever asked a question to someone and their response was yes but something inside of you knew they were not being genuine about it? If you answered no then you are either lying to yourself or your intuition needs to be recalibrated. It’s less about hearing an unauthentic yes and more about the feeling you are left with when someone gives you just an auditory yes.

After watching this weeks video I hope you give people the truest and most authentic Yes that lives inside of you. Such a joy for me to share the wisdom of Nikki C. and there’s a reason why I’m teasing out the 5 part interview. Nikki says so much in so few words I don’t want you to miss anything. At the end of the day, I want you to find the gold in each message and let it fuel your week. Find the gold and continue your growth. #8DaysAWeek

Hit play below and let me know what you think!

Bonjour from Paree,
Coach

#1 Way To Create Momentum

Coaching, Eat Well, Featured, Find Your Center, Health & Wellness, Move Well, Think Well, Thoughts, Weekly Wisdom , , , , , ,

It is a great privilege and joy to introduce you to my dear friend and one of the most sought-after yoga teachers in the world, Nikki Costello.

In this video – I share with Nikki my #1 way that I create momentum with my clients and I ask her how it impacts her practice. Nikki’s language around momentum is like a poem with power! After watching this Coaching Conversation or minute of motivation, I challenge you to make a commitment to momentum this week and share it with me and your best friend / loved one. Accountability is essential on your walk of wellness.

Sharing is caring and the deeper you share the more determined your caring becomes.

Bonjour from Paree,
Coach

My Big Why Behind My Breathing Technique

Coaching, Eat Well, Find Your Center, Health & Wellness, Move Well, Think Well, Thoughts, Weekly Wisdom , , , , , , , , ,

I want to take a moment and thank you for all the love and personal emails I received since writing last week’s blog post… it really means a lot to me (my love language-words of affirmation, Hello!). Also, I wanted to apologize for not writing you for several months and at the same time thank you for your loyalty and commitment to my message of living healthy #8daysaweek. As I made the transition from New York to Paris on January 2nd for a 6-month work assignment, it took me a month or so to adjust and fully immerse myself into the culture.

I look forward to sharing some of my good, bad and ugly moments of adjusting to a city where the language is foreign and the geography is new… let me just say it has made for an interesting month so far and I wouldn’t change it for the world #blissedout.

I’m committed to serving you every Tuesday for the rest of this year through different vehicles like blog, vlog, audio samples, interviews with experts and well-designed pdf cheatsheets to up your health game. I have a feeling you are going to like how I mix it up on you, just how my clients like the spontaneity I give them.

Also, I want to remind you that I always welcome your feedback and questions – I’m a big believer that the only way we are going to inspire a higher level of energy and consciousness around wellness is if you help me curate the content. Teamwork makes the dream work; let’s dream big.

My approach to 8 Days A Week Wellness is always through the 3W’s of Move Well, Eat Well, and Think Well. This week I want to encourage you around the Think Well component and address your Champion Mindset. When you master your mindset you move in the direction you are meant to move in. (This week’s tweetable)

My fitness mentor Todd Durkin is always preaching “Get Your Mind Right”… and I’ve found over the last 15 years that you can exercise and practice proper nutrition but if you don’t invest time into developing a positive mindset, your results will never reach the next level you are going for. Part of developing this mindset has to do with knowing how to create mental space and what to do with the space you create… and this week I’m excited to share with you the foundation of my personal meditation practice that I’ve been doing for over 12 years.

My mentor Uncle Joe taught me a specific breathing technique that has served me and many of my clients over the years. Today I not only share the technique but I share the “why” behind the technique in less than a minute. Not sure about you, but I’ve never been one of those people that can just memorize something that’s said to me unless I understand the why behind the subject. Once I know the why, I’ll never forget it… and most importantly I’ll actively use it. If you are like me then you will love this weeks message and take action.

>>>Check out my audio meditation message here.<<<

Lastly, I’d like to add that I’m not just sharing some meditation toolkit with you today… I’m passing on a gift that was given to me before my mentor Uncle Joe graduated to heaven and the #1 reason why I moved to New York and started my company with such vision.

The vision was and still is Find Your Center aka Get Your Mind Right. Let me warn you that this is the most challenging part of wellness. Most people fall short because like Abs in the gym, they put it at the end of their workout or in this case, their day. I challenge you to start your day with 1 minute of mindfulness for the next 22 days.

I didn’t feel that just writing about this would make a big impact on you because I want this to be experiential for you. So, I locked myself in a recording studio (got my inner Jay-Z on!) and recorded multiple meditations.

Over the 3 hours of recording I remembered many nuggets of wisdom that my mentor shared with me. Through a bunch of tears, smiles, and laughs I made an attempt to honor Uncle Joe as I pass on the gift that was given to me and I hope it makes a difference in your life.

I’ll be sharing 8 different recordings that will build on each other over the next 6 months. I hope you love them as much as I loved creating them for you.

With every blessing,
Coach

If you missed last week’s blog post – head on over here and check it out. Move it or lose it, fam! “See” you next Tuesday. Same time, same place!

8 Great Move It or Lose It Movements To Create All Day Energy

Coaching, Eat Well, Find Your Center, Food, Health & Wellness, Move Well, sleep, Think Well, Thoughts , , , , , , ,

Movement is less about exercise and more about embracing a mindset.

It’s that simple…and at the same time, not easy.

These 8 move-it or lose-it movements are specifically intended to get you going and keep you going. They will incorporate movement into your everyday activities and spark your metabolism from the moment you jump out of bed to greet the day.

Take a moment now to check out the 8 movements and incorporate them into your everyday routine:

    1. Get up and brush your teeth
      This is your first action of each day. As soon as you get out of bed, brush your teeth for at least 2 minutes to jump start your mind & body. Even if you’re tired, I challenge you to do it. Once you do, you will find yourself more aware and awake. 9 out of 10 times you will not feel like going back to bed. It’s about Mind over Mattress, your mind is more powerful than you can imagine. PS: The snooze button was made for lazy people, it has no part of the healthy lifestyle you are focused on. #YouSnoozeYouLose

 

    1. Put music on
      Music puts a rhythm and beat to your movements. You can’t help but keep moving when your tunes are playing and you’ve got your swag on. Music crates movement. And movement creates momentum. As the French say, “Voila!”

 

    1. Make and eat breakfast
      Breaking the overnight fast is critical to your energy. It’s the first big thing you’ve planned for the day. It’s one of my three critical phases to health (move well, think well, and of course, eat well). Spending time in France, I’ve noticed that the Parisians don’t put much importance on breakfast. They’d rather sleep a few minutes longer and grab a croissant and coffee on the way to work (if they eat anything at all). Sleeping an extra 15 minutes and sacrificing breakfast is self-sabotage. Taking time to make and eat breakfast gets your daily lifestyle off on the right step and revs up your metabolism. So I urge you (and the French people here in Paree) to take the time to have breakfast. Wake up for your wellness and set yourself up for success.

 

    1. Plan and prep at least 2 more meals
      This preparation of a mid-morning snack and lunch (maybe even a mid-afternoon snack) will keep you on track and will become part of your daily lifestyle. You’ll stay on course, when you know where you are headed. Remember that health and fitness is frequency and having meals planned keeps you on that track. When you eat well, you go from average energy to excellent energy. Anything is possible in your day if you never get tired.

 

    1. Get outside and go for a walk
      Spending time outside is energizing because scientifically we get Vit. D from the sun which elevates our mood. When I move well outside I like to think of it as an adventure. If it’s jogging in a new neighborhood or exploring my local community, my goal is to look for a few new things. If you are looking for newness, you’ll find it. I hope you enjoy your next adventure and let your imagination soar. Baby steps… today I challenge you to drive a different way to work or for the city commuter, walk down different streets. My personal clients know that I like to reference hip hop lyrics from time to time, so to conclude this point, like Hip-Hop star Lil’ Wayne says, “Walk It Out” every day.

 

  1. Sit and breathe
    This is probably the hardest of the 8 movements. Sit where it’s very quiet and concentrate on a minute of quiet breathing time…that’s five sets of 4-2-6 breathing (just 60 seconds). Focus on one thing that you are grateful for. This will help you center yourself and set up your mind to think more effectively and gain clarity and purpose.

 

    1. Plan another movement
      This is the time to practice living your lifestyle, to inspire your significant other, co-workers and community. Healthy living and movement are not something that can be taught. They must be caught…planned and practiced. After 15 years of teaching healthy living, 10% of client results are because I teach them vs the 90% that they see me living the lifestyle and practicing what I preach. As your confidence level increases, your sense of purpose ignites, your relationships flourish, and your body becomes stronger.

 

  1. Create more joy
    There is happiness and then there is joy. Happiness is in the moment, maybe after purchasing new shoes or kicks, maybe after someone compliments you. Joy is an internal feeling from within that’s built over time. Daily, consistent movement creates joy and enhances gratefulness. It’s hard to be grateful and be depressed. Movement is depression’s Kryptonite. That’s a tweetable! Movement improves your mind, body and spirit—all of which adds to your happiness, overall health and energy. Make your move-it or lose-it lifestyle an exciting quest #8daysaweek.

 

“It’s about setting your pace from the outset in the morning and getting your body moving, so you can keep your fire burning,” as I said in a post a few months ago. “Without motion, you’re not creating any energy and your metabolism will stay slow and sluggish, which is exactly what you don’t want.” So get moving and keep moving. As my mentor, Dr. Jeffrey Bland, told me many years ago as I was arriving to the gym in the morning while he was leaving, “You Either Move It or Lose It, It’s Your Choice.”

Bonne Journee from Paree,

Coach

P.S. What’s your top tip to get moving? Please share your success story and keep the conversation going strong.

 

 

 

 

 

How to Master Selflessness

Coaching, Find Your Center, Health & Wellness, Move Well, Think Well, Thoughts, Weekly Wisdom , , , ,

I was sincerely impressed with an exemplary story about selflessness told by Coach K (Mike Krzyzewski) in a recent interview about the 2012 U.S. Olympic Basketball team. For those of you who might not be familiar with Coach K, he is the prominent Duke University basketball coach and the USA Olympic Basketball coach who helped lead the U.S. to 10 gold medals, two silver medals and two bronze medals. Continue reading →

Tips for New Year’s Productivity and Joy (More or Less)

Find Your Center, Health & Wellness, Move Well, Thoughts, Weekly Wisdom

The beginning of a New Year—it’s a time to make resolutions to get fit and stay healthy. And it’s also a great time to get back on the path to being more productive and joyful. All it takes to succeed is a little more of one thing…and a little less of something else.

First the more part. Express more gratitude more often in 2016. Appreciate people who help you achieve something, whether big or small. At least once every month, send a gratitude note to someone who has helped you get ahead or achieve something. Being grateful will fill you and the person you send the note to with joy. And when you are joyful and happy, you will be more productive. Continue reading →

3 Tips to stay motivated when you have a habit of giving up

Health & Wellness , , ,

When you want to take your health and fitness to the next level, getting motivated is easy. Read an inspirational quote on Facebook. Get a pep talk from your trainer. Listen to upbeat music on your iPod. You’re all pumped up, ready to take on the world. ‘I’ve got this,’ you tell yourself. You’re going to kick those bad habits. Kickstart some good habits. It’s on!

But you and I both know the way the story starts is not necessarily how it ends. Even with the best intentions, we’re back to square one in no time, trying to get ourselves going again. So how do we not only get motivated, but stay motivated when it comes to our health? How do we keep going when life gets in the way, when we get bored, or when the inspiration fades?

Here are my top 3 tips to keep yourself motivated #8DaysAWeek

This week’s Coaching Conversation is all about how to keep yourself motivated. As Zig Ziglar says, “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”

Cheers with water,

Adam< P.S. You don’t always have to be enthusiastic, but you do always have to stay motivated. You might have to drag yourself over the finish line sometimes, and that’s ok.

The 3 D’s to Healthy Living

Health & Wellness

The journey to healthy living — that messy process of going from a place of wanting to be healthier to really enjoying optimal health and performing at your highest level — can be summed up in 3 stages: Desire. Discipline. Delight.

You see, it all begins with Desire. You want it so badly — to do better, and to be better. You crave it. You strive for it. You know there’s more to life and more to you.

And to get there, you’ve got to be Disciplined. You have to be committed to your desire to keep doing the right thing — moving well, eating well, thinking well. Day after day, it’s up to you to make active, nourishing, positive choices until they become habit.

And if you stick to your healthy habits long enough, change starts to happen. You get to enjoy the benefits of doing the right thing, and truly Delight in the vibrant energy and good feeling that comes with healthy living.

So tell me. What stage are you at? And where do you want to be?

Cheers with water,

Adam

P.S. You’ve got to want it bad enough #8DaysaWeek to keep going when the going gets tough. Because when healthy becomes who you are, you lose all desire to turn back.

[Insider Tip] The most successful people eat like this

Eat Well , , , ,

When you’re at the top of your game — or you’re trying to get there — you’re always on the go. And when you’re on the go, sometimes you give up control. You let the day take you and use being busy as an excuse to skip even the most fundamental basic self care.

I talk to people all the time who go hours on end without eating. Either you don’t make time for it, or you’re skipping meals under the guise of making “healthy” choices when the only options around you are junk. Whatever the reason, you’re not getting fuel in your body, and that’s a problem.

How do you expect your body to keep going and your wheels to keep spinning? You can’t perform at your best when you’re running on fumes. You may think you’re saving time, but what you’re actually doing is breaking down. Top performers plan ahead.

This week’s Coaching Conversation covers how you can take control of planning your food intake to fuel your best work. If you want to keep going strong, you’ve got to keep your fire stoked #8DaysAWeek.

Cheers with water,
Adam

P.S. Your body needs fuel. It isn’t optional. Stop fooling yourself – you can’t do your best work or stay energetic and alert without it.