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.

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.

Bonjour from Paris,

Coach

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

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

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

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.

…and so should you!

For most of us time is always the biggest excuse for moving less, not eating healthy, not taking time to take deep breaths. Here are a few tips to help you move in some movement and nutrition into your routine.
• Instead of the couch for watching the game, choose a straight chair or even sit on the floor. The reality is, the more you sit, the more you don’t move. The more you are comfortable, the more you don’t move. Sitting in a chair or on the floor allows for better posture and

• While cooking or working in the kitchen,  step back from the counter, lean in,  and do push-outs from its edge.

• And those snack trays… carrots, celery, broccoli, and cauliflower are good additions to, or replacements for, the chips and pizza rolls.

• Use a therapy exercise ball under your foot, if you are sitting for a long time to enhance blood circulation.  It also provides like a great massage for your foot.

• Yoga stretches can fit into your day just about anywhere and at just about any point.

• Consider getting a standing desk at work. It allows for  better posture, enhanced flexibility, and  even reducing calories.

The key is your flexibility — your ability to be flexible in your choices within the situations typical to any day and your ability to keep working on your physical flexibility through stretches and other exercises that fit into your routine. It really is the basis for happy, healthy relaxation time.

Sundays really should be flexible.

Your friend in health,
Coach Adam Cobb

Balance is important in life and we have explored this topic, now lets get specific to your own personal body balance. Here are 6 tips to improve your balance and a point system based on achieving 10 points a day and remember the points carry over.
SIMPLE Balance Drills

1. Heel to toe walking, try eyes closed for a few steps, add a weight in one hand to add to difficulty.

2. Sit in chair with right foot forward, stand , reverse feet, sit, repeat 10 times.

3. Bent knee standing, abduct, hold for 10 second, 3 times.

4. Stand on 1 leg for 20 seconds, close your eyes, 3 times each side.

5. Walking backward on treadmill.

6. Side stepping cross 1 leg over the other.


10 Point System
(Points carry over)

• Walking up 2 flights of stairs 1 point
• Walking 10 blocks 1 point
• Carrying groceries 1/2 point
• Cleaning out closet 1 point
• Dancing for 15 minutes 1 point
• Taking a 2 mile bike ride 2 points
• 18 holes of golf with cart 2 points
• Singles tennis 4 points
• Doubles tennis 3 points
• Shoveling snow for 15 minuest 1 point
• Playing with grandkids 1 point
• Running around a city block 2 points
• Carrying packages to post office 1 point
• Swim 30 laps 6 points
• Water aerobics 8 points
• Brisk walking 30 minutes 8 points
• Bicycling for 30 minutes 8 points

Your friend in health,
Coach Adam Cobb

1. Back and lower back
*weighted pullups

2. Chest and abs
*barbell bench press

3. Legs and lower back
*walking dumbbell lunges

4. Shoulders and abs
*military dumbbell press
. Biceps and lower back
*barbell bicep curl

6. Triceps abs abs
*weighted dips

7. Stretch Day
*I like the P90X stretch video
(lower back) lower back
( * ) power move

Now I realize this workout will inspire the fellas but more than 60% of my clients, Facebook fans, and Blog followers are women and I’m sure that 99% of them are not excited or inspired by this workout so I highly recommend Shed It Now by Anna V., one of the best trainers and motivators in the country that I recently have had the pleasure in meeting and training with. Order her dynamic video, perfect timing for a home exercise video considering in NYC through Feb to March its 40 degrees or less, and/or go to her YouTube page to see the variety of workouts.

Remember, living a healthy lifestyle takes work, a support team and health vision. Write your health vision down and post it at work, on the fridge, in your car, bathroom, nightstand and most importantly on your television remote. I will be recommending other health professionals that also practice what they preach and having guest blogs from them and various experts in the weeks to come. Congratulate yourself for the commitment and continue striving everyday looking forward in the direction of your health vision, which is now everywhere, haha, have fun, laugh and move your body. Health can be fun, sexy and cool.

Your friend in health,
Coach Adam Cobb

Cramps may also occur after inactivity, such as sitting too long in one place without moving a muscle. Sometimes you can even get a cramp when you’re just lying in bed, though researchers cannot define a cause. Most often people get cramps in their calves, however, you can also get them in your thighs, feet or just about any muscle. Cramps can be eased by a few simple methods. 

First, relax the tightened area. You should gently massaging the area that’s cramped, whether it’s a crick in your calf from over exercising or a spasm in your feet.

Second, stretch the muscle out slowly and gently, as long as you don’t feel pain. For calf cramps, do a wall stretch. Stand about three feet away from the wall, with your knees straight and your heels on the floor. Lean into the wall, supporting yourself with your hands. You will feel the stretch of your calf muscles. Hold for 60 seconds and repeat three times.

You should also make sure to drink plenty of fluids. If you get muscle cramps after exercise, drink water or a sports drink or juice to rehydrate and restore your electrolyte balance. Most of the time water will be sufficient to rehydrate you, however, you are then better off choosing a sports drink containing electrolytes.

You may also undo a cramp with ice. Ice is both a pain reliever and an anti-inflammatory. Try massaging the area with ice for no more than ten minutes or until the area is bright red, which indicates that blood cells have returned to heat the cramped muscle. If ice is too uncomfortable, try heat. Heat improves superficial blood circulation and makes muscles more flexible, so some people find that heat is more soothing for muscle cramps than ice. Try a heating pad for 20 minutes at a time or even a warm shower or bath. Make sure to massage the muscle with your hands following ice or heat.

Your friend in health,
Coach Adam Cobb