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Feeling stressed? Most people are these days.

The past couple of months have been filled with new levels of stress as we’ve all dealt with the coronavirus pandemic.

But you don’t have to let stress get the best of you.

When stress is getting you down, you need something that makes you feel good and is good for you.

I’m talking about exercise!

Every time you exercise you increase your body’s production of endorphins.

In case you have forgotten, endorphins are responsible for those good moods you get into after a race and the pleasure you feel while chomping down on a piece of chocolate.

However, before you grab a piece of chocolate and skip your workout, remember the end result of each and choose which one will help you battle stress in the long run.

(Hint: It’s not the chocolate.)

Any and all exercise you do helps you fend off the effects of stress, in addition to all the other benefits of exercise: including but not limited to burning fat, increasing energy, reducing joint pain, regaining a youthful appearance…the list goes on.

My mission is to help each and every one of my clients achieve the body that they desire in addition to a low stress lifestyle.

Take the stress out of planning your own workouts by joining one of my high-energy, fat-blasting exercise programs.

Call or email today to get the body and stress level that you deserve.

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Have you been getting on your scale while stuck at home? Or are you afraid of what it might say?

There are different methods to tracking whether or not you’ve gained the quarantine 15 with a simple bathroom scale.

Some step on every day, meticulously tracking the ups and downs. Others jump on it once a week. Still others skip the scale altogether and simply focus on how they look and feel.

Which method is best for you? Let’s dive in deeper and find out…

The Everyday Method: There’s a large school of the thought that says in order to lose the most weight in the shortest amount of time you must get on the scale every day.

Weigh yourself at the same time, preferably first thing in the morning, wearing as little as possible. Record the daily number and react accordingly. If your weight has gone up then make modifications to your diet (eat less) and to your workouts (exercise harder). If your weight has lowered then keep on doing what you’re doing because it’s working.

Everyday Method Pros: There is research that backs this as a reliable method. In a Journal of Obesity Study researchers at Cornell University found that participants who tracked their weight daily for two years were more successful in both losing weight and keeping it off than participants skipped daily weigh-ins.

Everyday Method Cons: Facing the scale daily can be discouraging for some, due to normal fluctuation in water retention, which can take a toll psychologically. Those who get discouraged enough may give up on their transformation quest entirely. Others may get obsessive about their weight causing an unhealthy compulsion to develop.

The Never Method: In opposition to the Everyday Method is the Never Method – as in, NEVER get on the scale. This method requires that you rely on natural instincts rather than numbers and that you pay close, intuitive attention to how you feel and how your clothes fit.

Never Method Pros: No more feeling terrible when the number on your scale tells you that you’ve gained another 5 pounds! No more obsessing over a number! Your self-esteem will be untouched and you’ll experience a form of freedom.

Never Method Cons: If you don’t keep close tabs on how you feel and how your clothes fit then this method easily results in pounds adding up gradually over time. It is very difficult to notice weight gain that takes place at a very gradual rate without the use of a scale.

The Once Per Week Method: A once per week weigh-in is the most popular method. Getting on the scale on the same day, at the same time, each week is a compromise between daily and never. It’s the compass method: frequent enough to notice when you begin to drift off track, but infrequent enough to not intrude on your life in a negative way.

Once Per Week Method Pros: You only have to endure the scale once per week, which is a blessing if the scale makes you feel demoralized. It’s frequent enough to bring gradual weight gain to your attention before it gets too far out of hand.

Once Per Week Method Cons: Getting on the scale once every seven days does allow a handful of pounds to add up before you notice, which simply won’t happen with daily weigh-ins. Weight gained in a single week can take more than another week to lose.

The Best Method: The truth is that there’s no universal right way to monitor your fat loss progress in order to stay on track. The method that you choose should be the one that positively supports you towards your goals. Since you know yourself better than anyone, think long and hard about the method that is best for you.

If you hate the scale but know that daily weigh-ins are the best way to keep you on track, and avoiding the pandemic pounds, then bite the bullet and do it.

Remember, I am here to support and propel you in your fat loss transformation. If you aren’t currently one of my amazing clients then now is the time to call or email to get yourself on the right track. Let’s do this together!

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It’s more important now than ever to have a strong, healthy immune system.

With the threat of both the coronavirus and the pandemic pounds or quarantine-15, as I’ve heard it described, it can feel like your two options are to get sick or to pack on the pounds during this time of quarantine.

I’m here to offer tips to help you both STAY WELL and STAY FIT!

Here’s a three-pronged approach to help you improve your Lifestyle, Nutrition and Hydration at home and all day long. It’s my 3-STEP STAY WELL & STAY FIT STRATEGY designed to get you through quarantine leaner and healthier than ever.

STEP #1: Lifestyle: Pay attention to your habits as they relate to stress management, sleep and exercise by making sure that you put self-care as a top priority every day. Be sure to limit your stress, turn off the TV, and get at least 30 minutes of exercise 3-5 times per week and 7 to 8 hours of sleep per night.

These habits lay the foundation for a strong immune system and happy body that fights infection, burns fat and has every all day.

Lifestyle Habit: Commit to 30 minutes of exercise daily at home with zero equipment. In just 30 minutes, turn your body into a fat furnace that supercharges your metabolism and boosts your immune system. Lowering stress for HOURS after the workout just 30 minutes in the morning sets you up for ALL DAY Success.

**Reach out to me for guidance on your at-home workouts!**

STEP #2: Nutrition: You can’t out-exercise a bad diet and your nutrition is absolutely essential in burning fat, building muscle and keeping you healthy. A diet high in clean protein, fruits, vegetables and the right macronutrients is the most important element to overall health.

Stay away from the fridge and the pantry in between meals! Just because you are stuck at home doesn’t mean that you have the license to eat whatever you want all day long!

Take great tasting supplements throughout the day to curb your appetite and fuel your metabolism and immune system.

When you first wake up set your day right with a scoop of powdered greens — each scoop is packed with vitamins and minerals from over a dozen fruits and vegetables — take this with an easy to digest multi-vitamin and you are set for the morning.

After working out, repair your muscles and boost your metabolism with great tasting protein. Mix it up like a milkshake to build muscle and strengthen your immune system.

STEP #3: Hydration — This is often overlooked but your body’s hydration level plays a crucial role in every system functioning correctly. Without adequate hydration and the right electrolyte delivery system your body doesn’t get the nutrients it needs to recover from illness or infection — proper hydration is the key element to a well-functioning body.

Water delivers vitamins, minerals, nutrients and to every cell in the body. Shockingly, 75% of Americans are chronically dehydrated which means they are suffering from stubborn weight gain, low mood, and a compromised immune system. Solve your hydration habit by drinking water all day long.

Focusing on these 3 steps gives you a rock-solid foundation to burn fat and fight infection.

Remember, YOU are the best defense against excess weight gain, low energy and viral infections.

If you haven’t joined one of my programs yet, now is a great time to start. Together we will get you focused on your goals with my results-driven method.

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You know that diet and exercise are important when it comes to creating your best body, but you may be overlooking other techniques for getting into the best shape. Even while stuck at home!

Try out the following 13 simple habits and watch as your body transforms.

1. Eat a Smart Breakfast.

Most people load up on carbohydrates and simple sugars for breakfast. Cereal, pastries, smoothies and juice are all poor choices when it comes to starting your day off right. Center your breakfast around protein and healthy fat, and you’ll have energy for hours. Try a protein shake, eggs, lean breakfast meat, or a handful of nuts.

2. Get More Sleep.

If you’re not getting at least 8 hours of sleep each night then you could use more sleep. This is especially true if you’ve reached a plateau with weight loss. Give your body the 8 hours of sleep each night and make weight loss easier.

3. Just Do It.

If you’re really ready to achieve your best body ever, then dig down deep and commit. As Woody Allen famously said, “80% of success is showing up.” This is absolutely true when it comes to fitness. Show up to your workout. Even if you’re tired. Even if you’d rather be doing something else. Just do it.

4. Plan Ahead.

Take one day each week to plan your healthy meals for the following week. You don’t have to do all the shopping and cooking on that day, simply jot down what you plan to eat. This small act of planning ahead will keep you on track with healthy meals even when the week gets crazy busy.

5. Cut Out Gluten.

Many people don’t realize that they have a certain level of sensitivity to gluten, which causes intestinal inflammation and bloating. Also, gluten-filled foods are typically high in carbohydrates, which contribute to weight gain. When you cut gluten-filled items from your diet don’t fall into the trap of simply replacing those items with other high-carb items. Choose non-packaged, whole foods instead.

6. Believe In Yourself.

Do you believe that you have what it takes to transform your body? If you want to succeed in weight loss then you have to believe that it’s possible. Give yourself a pep talk and dig down deep for the courage and discipline to apply these healthy changes to your life.

7. Eat Less Dairy.

Dairy products like cheese or cream add extra fat and calories to your meals. Pass on the dairy and you’ll eliminate unnecessary calories, making weight loss quicker.

8. Sleep and Wake at the Same Time.

This tip sounds so simple, and yet it’s a powerful way to increase your daily energy. Get your body on a schedule and watch how much more productive and energetic you become.

9. Include Veggies at Every Meal.

Most people aren’t too crazy about vegetables, and probably eat less than they should. Make it a point to include a vegetable with each of your meals – even breakfast. The increase in fiber and other nutrients will give your body that extra boost that you’re looking for.

10. Ditch Packaged Food.

Throw out those packaged foods! This is one of the easiest things you can do to achieve quicker weight loss results. Packaged foods contain chemicals and additives that will slow your fitness results.

11. Drink More Water.

Being hydrated is key when it comes to creating your best body. Drink water throughout your day and limit caffeinated beverages to once daily.

12. Forget Artificial Sweeteners.

Sure, these sweeteners don’t contain calories, but they are known to increase your appetite and cravings for carbohydrates. In the quest for your best body, put down the diet soda and reach instead for some water.

13. Exercise With a Pro.

Are you exercising as efficiently as possible? Do you challenge your muscles enough during each workout? Are you keeping the routine new and fresh? These are all factors that will be taken care of for you when you work with a trained fitness professional. Working with a pro ensures that you make the most of your exercise time.

So there you have it, 13 tips that will take your results up a notch.

If you haven’t joined one of my programs yet, now is a great time to start. Together we will get you focused on your goals with my results-driven method.

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When the social distancing mandate is lifted and we all emerge from our homes, you’re going to notice that many people put on weight during this stressful time. And it’s hard to blame them.

Because fitness is hard.

It’s hard when life is normal, let alone when the world is on lockdown causing our stress to steadily rise and tempting us to turn to comfort food.

Every day we have choices to make, and these choices take us closer to a fit and lean body or farther from a fit and lean body.

Exercise or NO Exercise?

Lace up your shoes and take a run or do a body weight workout instead of getting extra sleep, watching TV or doing whatever else it is that you’d rather be doing. Do this 3-5 times each week for 30-60 minutes.

OR

Spend your spare time being as sedentary as possible. The less that you use your muscles, the more aches, pains and mobility limitations you’ll experience. Oh, and if you’re consuming more calories than your natural metabolism burns then you’ll steadily gain weight.

Eat for TASTE or for NUTRITION?

Choose your meals based on the nutritional makeup rather than following your taste buds. Limit your intake of simple carbohydrates and get lots of protein and fiber in each meal.

OR

Eat whatever sounds and tastes good. The human palate is naturally drawn to items that are high in sugar, salt and fat. Your eat-whatever-diet will be filled with these fattening foods and will be lacking in protein and fiber. You’ll find your weight increases, and your energy levels plummet, accordingly.

Say YES or NO to Junk Food?

Turn down your favorite junk foods –even when you really, really want it. Cut simple sugars and harmful, processed fats out of your diet completely.

OR

Solve your stress with your favorite junk food. As I mentioned above, your favorite foods are likely high in sugar, salt and fat. Or, more likely, your faves are high in all three! Your indulgent eating is going to raise the number on your scale higher, and higher, and higher.

Push HARDER or Get COMFORTABLE?

Push your body to be stronger, faster and better during each workout. Don’t simply go through the motions in your routine – consistently challenge your muscles to do more each day.

OR

Your goal is to be comfy. This means use as little muscular strength as you can on a daily basis. When you don’t use your muscles they begin to atrophy (shrink!), leaving you with less lean tissue. Since lean tissue raises your metabolism, a drop in lean tissue means you’ll be burning fewer calories at rest than ever before.

Count Calories or More is Better?

Limit your total calories to within an appropriate range for your size and goals. Remember, even healthy calories can add up to weight gain when you’re not careful.

OR

There’s no limit on how much you eat – in fact more is better. As a result you often feel sluggish from your overloaded digestive system. And your motivation to exercise get fit becomes dimmer and dimmer.

So which choices will you make? And just because you’re stuck at home right now doesn’t mean that your body won’t be seen in the near future.

Concentrate on discipline, motivation and determination. Do the right thing rather than the easy thing. Most of all, constantly strive forward.

You can do this!

You’re stuck at home due to the coronavirus pandemic with Netflix and comfort foods causing you a huge amount of temptation. Not to mention the stress of this uncertain time making it easy to resort to stress eating…

The fact is that after this quarantine you’re either going to be in worse shape – having gained many at-home pounds, OR you could use this extra time off to make visible progress towards your best body every.

Here are 12 Steps to Getting Lean while in Quarantine:

Step One: Do Some Burpees. Can burpees safely be performed at home? You bet. Incorporate a few minutes of burpees into your morning and evening routines to burn extra calories and tighten your core.

Here’s how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

Step Two: Reduce Sodium. Did you know that salt causes water retention? You have time now to pay attention to the sodium content of your food, while you’re stuck at home. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

Step Three: Pick Up A Book. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. Since you’re stuck at home without exercise equipment, a large book is a wonderful tool to provide such resistance.

Hold the book with arms straight up in the air as you do crunches.

Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great while in quarantine? It’s actually quite simple.

High fiber foods are nutrient dense and low in calories. This means that you’ll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.

Step Five: Crank Out Some V-Sits. You can still enjoy some Netflix while doing this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

Step Six: Eat Lots Of Lean Protein. Don’t be afraid to eat when you are on the get-lean-in-quarantine plan. It is really important that you are nourishing your body with quality, lean protein in order to shed fat.

Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.

Step Seven: Do Some Hanging Leg Raises. Now it’s time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required.

Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down. If you don’t have a pull up bar at home then do flutter kicks to activate your lower abs.

Step Eight: Stop Eating Sugar. If you only did this step, and skipped all the rest, you would lose weight and look better by the time quarantine is over. I can’t emphasize enough how quickly sugar converts into a soft layer of fat.

Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.

Step Nine: Do Some Mountain Climbers. Here’s an exercise that is intensely cardiovascular while also working your core, and is easily performed at home. Add these to your routine to really whittle down your waistline while practicing social distancing.

Here’s how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

Step Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.

Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

Step Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints.

Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear. This is also a great opportunity to get some fresh air and to get out of the house.

Step Twelve: Start A Professional Fitness Program. You wouldn’t try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? I’m here to get you into your ideal, fit body in the shortest amount of time possible. It’s what I do, and I’m good at it. EVEN while you are stuck at home during the coronavirus pandemic.

Contact me about my at-home programs that will get you looking better than ever before. Call or email today to get started.

Hey everyone, I hope you and your loved ones are all doing well. I want to let you all know that at RR we view you all as a family and are doing everything we can to keep you healthy! I sent out an email explaining all of the cleaning protocol we have in place to keep you healthy. Equally important is exercise! Our clients see results because of our training and coaching but a huge part of it comes from accountability. I want to commend all of you for your commitment to exercise and a healthy lifestyle. As we make it through this health scare I am confident you will all stay healthy because of the actions you have taken leading up to this. With that being said, NOW IS NOT THE TIME TO QUIT!!!

I understand some of you have health concerns and I want you to know we are here to help you maintain your health. We will be moving all classes to an online virtual training platform. This will be very interactive and your trainers that know your fitness level and abilities, injuries, and goals will be pushing you through the workout from home.

I know some of you feel fine and want to still come in and train but this situation has become a real double-edged sword. If we cancel everything people will be at home sedentary with their health declining. If we keep everything open we might be putting people at risk. We feel this is the best option right now to keep you all healthy and strong! We are going to implement the virtual training for this week and see where things go.

All the training times and sign up process will be the same. When you sign up for a class we will be sending an email invite to a video call to everyone signed up. You will need to download the free Zoom app on your phone or tablet or sign up on your computer through the link below

Zoom Sign Up​

We hope to see our usual number of clients signing up and continuing to train. This way we can do what we do best, keep our clients healthy by offering a great workout and holding clients accountable!

Committed to your success, Jeff