Category Archives: Move Well

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 →

How to Master Your Metabolism

Move Well , ,

It’s true — your metabolism is made up of a complex system that can be difficult to understand, but what’s also true is that mastering your metabolism is far simpler than you might think.

It comes down to one thing. One minute. One set of simple movements that will spark your metabolism as soon as you jump out of bed to greet the day.

It’s about setting your pace from the outset in the morning and getting your body moving, so you can keep your fire burning. 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, you see, it’s simple — your metabolism depends on your momentum, and it’s up to you to get it started. Here’s exactly what you can do this weekend to master your metabolism.

This week’s Coaching Conversation addresses the steps you can take to simplify something most people overcomplicate. Now you know how to use this weekend to get ahead!

Cheers with water,

Adam

P.S. You are in control. You set the pace. You create your own energy. #8DaysAWeek

How do I lose belly fat “fast”?

Belly Fat, Eat Well, Featured, Move Well, Physical Training, Uncategorized

In today’s Tuesday Talk, I am excited to answer Sarah from New York City’s question on “How do I lose belly fat “fast”?”

You would think this is the most common question I get from women, but I actually get this a lot more from men. It is a great question to ask because losing belly fat isn’t just about looking good; it is about living a long, healthy life.

Losing belly fat FAST is not the best or most sustainable answer to being healthy (or looking good). I have shared with you 8 simple tips to NOT set you up for failure, but to lose that belly fat for good.

1) Set a healthy target weight.

2) Eat GOOD fats to lose that BAD fat – in moderation!

3) Upgrade your mornings.

4) Eat more protein.

5) Incorporate movement daily.

6) Drink water BEFORE your meals.

7) Do not skip meals!

8) Inspire yourself daily.

Check out today’s Tuesday Talk video above to dive in to the details of these tips and get to work on your healthiest self.

Tweetable: It takes 22 days to form a habit. Find your motivation and use it to keep up the amazing momentum that you have to live #8DaysAWeek. @CoachAdamCobb @FYCmethod

Please share with me your victories and struggles with these tips on how to lose belly fat. Which one is hardest to stick to? Which one made the difference for you? Everything you share below in the comments helps someone else who is on the journey to be better.

Cheers With Water,

Coach Adam Cobb

{Part 2 of 5} How Successful People Dominate in Their Health and Wellness

Move Well, Uncategorized

” I just don’t have the time to exercise.”  Sound familiar? (No, not about you of course, but about your “friend.”)

This week in our Tuesday Night Talk, I share my top tip on how and why people who dominate in their health create more time to exercise. 

If that doesn’t get you to click on the video, how’s this minor detail…when implementing this tip, my clients have had a 100% success rate. 

Results are the anthem of tonight’s conversation. It’s time to move and grove.

Cheers with Water, 

#H2theizzO

Coach Adam Cobb

PS: Please don’t forget to comment below the blog and let me know how you are going to get started to move today.  I will be looking at your comments and questions personally, so please make me better and help create health with me by inspiring the rest of the FYCcommunity.

 

 

Exercise or a Love Affair? You Choose.

Move Well, Uncategorized

Remember as a child we never thought twice about moving. It was always part of our daily routines in some capacity or another: be it playing freeze tag with your cousins, taking PE class at school, swimming at the local pool with friends, and/or playing a game of hopscotch on the sidewalk A lot of these activities were not done specifically to “exercise,” it was rather to have something fun to do.

Movement was equivalent with fun. Somewhere down the line life got busy, activities lessened, and movement took a back seat to everything else that was prioritized.

Your health dose today should give you an understanding why to “Move Well” is a core focus in the FYCmethod and why it should be important to you—not only today, but for how you live your life in the future.

Click on the video above to find out how you can start to fall in love with movement again.

Cheers With Water,

Coach Adam Cobb

 

P.S.: Please post a comment and tell me what you think of the video and feel free to ask any questions. I’ll be answering questions and reviewing comments personally.