Category Archives: Uncategorized

Lita Lewis

Lita Lewis has been in the fitness industry for a while and is passionate about helping people become the best versions of themselves, no matter how that may look for them as an individual. She is brave, wears her heart on her sleeve, and shows up for people in a way that allows them to be the best versions of themselves.

Lita’s Awakening

  • Lita shares how she takes ‘coming alive’ a bit further by focusing on awakening the soul.
  • “I do find myself living with a lot of passion and purpose which has given my life meaning, which has then turned into true health and happiness.”
  • She recalls feeling empty when she was working a corporate job in NYC. She didn’t want that to be her life. “In movement, I found a new spark.” But it didn’t fix everything.
  • “How do I give time and energy to this inner fitness?”
  • Lita began to meditate, pray, write positive affirmations on post-its, and create vision boards to help he reach breakthrough.

Being By Yourself

  • Finding time to herself before used to mean spending time outside, but that has changed due to the global pandemic.
  • During COVID-19, she finds her moments alone by going into the bathroom for a bath or shower, turning all the lights off, lighting a bunch of candles, and listening to music.

Word Association

  • Alive? Awaken.
  • Movement creates: freedom.
  • Eat for: fuel and enjoyment.
  • Desert island food? Mango.
  • Your center? Absolute peace. “It’s finding that inside voice when the whole world is chaotic.”


  • Adam shares a moment he expressed gratitude for everything Lita does that caused her to tear up.
  • Lita shares how she sees her ability to listen as one of her biggest gifts from God; being a parent is a gift she feels she is still growing into.
  • If she could have an 8th day in the week, she would fill it with stillness in nature.
  • “You need to switch off in order to switch on.”


How Do You Deal With Not Being Okay?

Steve is a Paralympic Gold Medalist for Team USA Basketball and also the kindest man in the world. Adam shares the moment he first saw Steve in the gym; he was so inspired by what he saw that he had to say hello and get to know him. More than ever, right now people need to hear good news. They need to not only hear hope but feel hope in their hearts. We hope this conversation will help you feel that.

Asking the Questions

  • “Always treat someone like a person first. No one wants to be defined by their disability.”
  • Steve encourages everyone to start conversations with people with disabilities. Don’t be afraid to ask people what their disability is but talk to them as a human first.
  • “It’s through asking that we’re going to become a more inclusive society so never shy away from those questions.”
  • Steve also acknowledges some of the words that can feel uncomfortable for a lot of people in the community.
  • Steve acquired his disability when he was 11 months old. He had an undiagnosed benign spinal tumor that crushed his spinal cord. This caused an incomplete paralysis of his lower extremities.

Preparing for Paralympics

  • The Paralympics are the Olympics for people with physical disabilities. Steve has been on Team USA since 2006.
  • Steve unpacks the reactions people tend to have when they see wheelchair basketball for the first time.
  • If you want to check out a wheelchair basketball game, the 2016 Rio Paralympic Gold Medal game is a good place to start. You can watch it here.

Being a Leader

  • Steve and Adam reflect on conversations they had when Adam was going through his ACL healing journey and considering sharing the experience to connect with others.
  • The biggest piece of advice Steve had for Adam was to not take advantage of the moment.
  • Steve also shares how quarantine in this time of COVID-19 has been affecting him, specifically the way it has changed how he views his role as a leader.
  • “Over the last couple of weeks, I’ve had to learn how to not be okay.”
  • Steve is a mentor to others and the advice he gives to newly disabled people is to count their daily wins.

The Small Things Steve is Prioritizing in Quarantine

  • “It’s the idea of doing small things over the course of a very long time that ultimately determine who you are going to become as a person or as an athlete or as a leader.”
  • Focusing on at-home workouts.
  • Cooking healthful meals with new ingredients he hasn’t used before.
  • Calling his family every single day just to check in and make sure his loved ones are supported and staying safe.

Steve’s Question For You

  • “How do you deal with not being okay?”

Let us know over at @8daysaweekpodcast on Instagram and let’s start a conversation. You can keep up with Steve at @steveserio11 on Instagram. Make sure to subscribe on iTunes so every week the new episode will go right to your phone!

What Made You Smile Today?

The following episode was originally released in March of 2019, but we are re-releasing it now because it flows nicely from last week’s conversation around parent/child relationships. If you missed that episode, you can listen here! Our hope is that this conversation will encourage you to notice all the things that made you smile today. We hope you enjoy listening to this conversation as well as the roar of a pre-quarantine New York City in the background.

Kishan Alexander – World Class Dad, Next Level Husband, Incredible Human Being, Successful Business Man who lives #8DaysAWeek.

Special episode filmed in NYC walking from Wall street to Soho with Kishan— we keep this real and raw. I wanted to take you to the greatest city on earth so you could hear the sounds of the city, feel the energy of the apple and go for a walk with us. In this short Episode under 12 minutes you’ll hear about… what the word sacrifice means to someone who moved from a third world country, what question to ask yourself when choosing family or career first, how to live with no regret, and the official coining of the phrase… “8DaysAWeeker.” Pay close attention to how Kishan defines being a great dad. No matter if you are a man, woman, future or present dad, you’ll want to hear this. I truly believe that if we did with our loved ones the one thing Kishan does with his daughters, this world would shift from “I’m not enough” to “I am more than enough”

What 8DaysAWeek means to Kishan

Kishan plays the fill in the blank game (and gives next level answers) Ki, as his friends call him, is a great cook, he gives the audience his go to chicken recipe. The same recipe we ate during every weekly gathering of watching the tv show 24 when we both lived on River Road in NJ. 

Kishan asks his question to you..

Why do you wake up? 

I want to thank Kishan for being a great guest, sharing authentically, giving insights into his personal family life and being a brother for life. Thank you fam, I’m certain that you are going to encourage someone today who listens with an open ear and heart, their life will be changed because of the way you lead your life.

Last but certainly not least, I’d like to Thank You the listener. This show wouldn’t be possible without you and your support. Look forward to hearing what speaks to you in this episode.

Cheers with water,

Coach Adam Cobb

How Community and Connection Can Help Us Heal

This week on the podcast, Adam is talking with his hero— his mum. She is the one who taught him to always make a difference. “We, as people in a community, should take care of each other the best that we can.” This conversation was recorded back when Adam was 6 months into recovering from his ACL surgery. We know the importance of coming alive and finding your center, but here is your reminder that you can’t have health without healing and you can’t have healing without health.

Healing Together

  • Adam’s mum shares the pain she felt watching her son recover from such a painful experience. She remembers having to step back and let other people help him through the recovery, even though she herself has a career in physical therapy.
  • They fondly remember spending time together outside, doing yoga, doing sound healing, and praying.
  • He reflects on spending 6 months at home as an adult and how he learned better communication with his mum in that time

We Need Each Other

  • “As old as I get— it doesn’t matter. I still need a mum. You came through beyond what I could imagine.”
  • Adam talks about falling in love with his hometown for the first time in his life and growing in his faith.

What This Means in 2020

  • At the time we’re releasing this episode, people all over the world are having to stay indoors and isolate or practice social distancing.
  • It’s a time when families are coming together, whether in the same house or over video chat. While circumstances are not ideal, we can use this opportunity to connect and make time for these conversations. (Special shout out to all the single mothers out there raising sons!)
  • Let’s highlight these moments and create adventure in whatever way we safely can right now.

Adam’s mum’s question for you: what service fills your heart? Let us know over on Instagram at @8daysaweekpodcast. Don’t forget to subscribe to the podcast so these new episodes go right to your device!

Pivotal Moments, Morning Routines, and the Truth About Wellness

Welcome back to the 8 Days A Week Podcast where Coach Adam Cobb and guests will help you come alive and find your center! If you missed the first episode of 2020 with Lindsay Wojciechowski, you can listen here. For this episode, Adam virtually sat down with Todd McCullough to chat about all things fitness, faith, and wellness. Adam and Todd dive into their morning and evening routines, how they find joy, and how they embrace rest.

Making Big Moves

  • “The one thing in life that’s constant is change.”
  • Todd shares how he confronts adversity through having control of his morning routine.
  • He recalls a time he was visiting Santa Barbara and he kept seeing an older woman out in the cold water with no wet suit. He shares the moment he asked her about why she did it and how her response solidified in his heart that he was meant to live in Santa Barbara.

Moments of Rest

  • Todd’s morning routine: moment of gratitude, lifting up a loved one, visualize what success looks like today, be still and listen to the sounds of the room and the rise and fall of your breath.
  • “Through the struggles that we all have, there is an opportunity for greatness on the other side.”
  • Adam shares that he asks God questions at night and listens for the answers in the morning. Every night he journals in his 5 Year Journal: “What was the beauty in my day?”

The Truth About Wellness

  • “Wellness is more than just burpees and Kale. It’s also your emotional and spiritual wellness.”
  • Todd shares that people often tell him that the physical changes they experience from working with him are secondary to the emotional and spiritual changes they experience.

Todd’s question for you is: What is the one thing you are going to do today to better your life and the lives of those around you?

Keep up with Todd at and at @TMACfitness on Instagram. Thoughts about the episode? Share them with us at @8daysaweekpodcast on Instagram!

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,

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.

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.


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

Up & Adam With Your Coach


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.


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.


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

Make Your Next Workout Incredible

Have you ever lost momentum towards your workout plan midweek? Or even worse — didn’t start on Monday, so you scratched the week all together to start fresh next Monday? 

How about this scenario, you are at the gym but keep getting distracted by text or social media and just can’t get into a rhythm? 

I hear these challenges daily and wanted to put them to bed. This week’s Coaching Conversation addresses the steps you need to take to make your next workout incredible, to make you feel locked in, focused and in the zone to get the results you’ve been waiting for. 

As always keep the #CoachingConversation going by leaving your comments and questions below. Thank you for tuning in and let me know what you personally want to hear about at 

Cheers with water,


P.S. Stay far from timid, only make moves when your heart’s in it, and live the phrase “Sky’s The Limit” aka #8DaysAWeek