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

“Fat-free” was a fad. 

Now it’s a new day and the truth comes out “Eat Good Fat to Get Fit.”

Possibly the best news you have heard all day and, yes, I’m serious!

On this week’s Coaching Conversation, I break down 3 myths about fat that drive me crazy when I hear them. 

Also, I offer you 20+ examples of good fats that I want you to start eating to create the energy you want and crave.

I’m not sure if you are like me when it comes to nutrition,  but I can’t get enough of the education of food. This week, I literally geek out on the science of fat and dive deep into the subject. #haha

After watching the video, in the comments section below, please do share how you will incorporating more good fats into your diet. Inquiring minds (AKA: the FYCcommunity) want to know)!

Cheers with Water,

Coach

PS: I wanted to leave you with this. When it comes to a healthy lifestyle, its ONLY about 2 things: Commitment to living healthy = Desire and Action 

From the Fall of 2006 to the Summer of 2010, I worked will a client that wanted to lose weight but never could.

It seemed no matter what we did, she would stay the same weight with the same figure.

In the summer of 2010, we had a heart to heart talk and she confessed to me that she hadn’t quite followed the nutrition plan we had put together.

She told me that she didn’t trust the fact that eating high quality good fat foods would help her lose weight.

I could totally understand why she felt that way, when I kept telling her that you have to eat fat to lose fat. Really! Did that even make sense?

However, what I explained to her was that all fats are not created equal, and although I understood her reluctance, I explained why what I was suggesting actually works and asked her to just try.

Once she shifted her mindset and started eating high fat quality foods (obviously, in moderation), she dropped to her goal weight in 4 months verse the 4 years that she struggled.

In this week’s coaching conversation, I break down why healthy fats promote weight loss and provide you some quick homework to help you understand your body better.

WOW (Word of the Week: “Eat Good Fat to Lose Bad Fat.” @CoachAdamCobb @FYCmethod

Now that you know that all fats are not created equal, In the comment’s section of the blog, be sure to share the 1-2 types of good fats you will be adding to your diet.

Cheers with Water,

Coach Adam Cobb

Today we are tackling a great question from LUCA of the FYC Community. Is there any way I can get healthy, physically and mentally, without taking supplements? 

The answer is a resounding YES; you absolutely can maintain nutrients and energy in your body for overall health without supplements.

However, there is an astounding BUT associated to that statement.

The reality is that most people are not eating the right things (or enough of the right things) to get the amount of nutrients their body needs on a daily basis.

What’s important to realize is food is thy medicine, the cleaner the food you eat, the less supplementation you will need.

Click about to watch this week’s Coaching Conversation to find out the top 5 vitamins/supplements that I recommend to take daily and some BONUS information for all of you vegetarians out there!

Tweetable: “I don’t take supplements as a pick me up, I take them to tune me up.” @CoachAdamCobb @FYCmethod

In the comments below, please share what supplements you are taking and why? I know there are so many questions on this topic, so the more you can share the more we can continue the conversation on this very important topic.

Thank you again for taking time to read and watch the blogs. I hope that each week you are taking a nugget or two away and really starting to kickstart your health.

Cheers With Water,

Coach Adam Cobb

Pure Greens is easy to eat. Just mix with water or your favorite beverage for that extra boost. Add it to your morning routine to start your day with something both flavorful and beneficial.

Pure Greens also includes Chlorella, Soy Lecithin, Royal Jelly, Bee Pollen, enzymes and pro-biotic cultures designed for added support and benefit to the primary functions.

What a great way to have fun, stay youthful, and be cool!

Your friend in health,
Adam aka Guru

The name Chlorella comes from the Greek word chloros, which means green, and the Latin diminutive suffix ella, which means small.

The German biochemist and cell physiologist, Otto Heinrich Warburg, was awarded the Nobel Prize in Physiology or Medicine for his research on cell respiration in 1931. Warburg also studied photosynthesis in Chlorella.

Melvin Calvin, at the University of California, received the Nobel Prize in Chemistry in 1961 for the research he conducted on the pathways of carbon dioxide assimilation in plants using Chlorella.

In recent years, researchers have made less use of Chlorella as an experimental organism because it lacks a sexual cycle and, therefore, the research advantages of genetics are unavailable. Instead, interest and research as a food source has increased.

Many people believed Chlorella could serve as a successful source of food and energy because its photosynthetic efficiency can, in theory, reach 8% which is comparable with other highly efficient crops such as sugar cane, corn, and sugar beats. Chlorella is also an attractive food source because it is high in protein and other essential nutrients.

When dried, Chlorella it is about 45% protein, 20% fat, 20% carbohydrate, 5% fiber, and 10% minerals and vitamins. However, because it is a single-celled alga, harvest posed practical difficulties for its large-scale use as a food source until suitable mass-production methods were developed which are now being used to cultivate Chlorella in large artificial circular ponds.

This tiny algae, highly nutritious and health-supporting in a very big way, is one of several important ingredients in the exclusive Pure Greens blend.

Your friend in health,
Adam aka Guru

For example, even a knowledgeable athlete might consider egg whites, tuna, chicken breast, and milk, as good sources of protein — and they are — but over indulging in protein may result in one reducing carbohydrates which are a better fuel for workouts.

A daily intake of, say, six eggs at breakfast, a can of tuna at lunch, a protein bar for a snack, and two chicken breasts at dinner, along with sixteen ounces of milk through the day, would be about 180 grams of protein which is significantly too much. If you are counting calories in order to manage total intake you are likely to swap out other good foods and there in lies the issue.

Someone who believes that restricting protein is the path may find themselves eating only two eggs at breakfast, a salad with a quarter cup of garbonzo beans at lunch, and a veggie burger at dinner would only be getting about twenty five grams of protein, entirely too little. Such low levels of protein will likely contribute to poor recoery, wasting of muscle tissue, and suboptimal results from your training.

By meeting with Adam to discuss your specific needs you can develop a program that addresses your actual protein requirement and how to achieve the correct balance. Also consider good supplements.

I really look forward to my cross-training workout.  This is one of my official workouts and it’s extreme–so proceed with caution if you choose to follow it. I know that I preach simple movement—but as you enhance your own momentum in movement, you have to change up your exercises so there is consistent muscle confusion.

Please feel free to ask me any questions regarding certain exercises and ways that you may modify the workout for your level by responding to the blog entry.

I do a 12 minute dynamic warm-up to start my workout and end the workout with a 10 minute stretch.

2 Sets of 8 of:

• Weighted Pull-ups
• Dumb Bell Bench Press including bands 4 wrist
• Standing alternating Dumb Bell shoulder press
• Bicep curl, hammer down
• Weighted dips
• (TRX Time)

2 sets 30 seconds each

• Single-Arm back row: deep angle, narrow stance, w/ med ball
• Chest press: deep angle, wide stance
• T Deltoid Fly: feet slightly offset
• Biceps curl
• Triceps extension

If you already have a workout that works for you perhaps you’d like to share it in a comment to this post.

Your friend in health,
Coach Adam Cobb