Got Breakfast?

Need something quick, yummy and nutritious?  This happens to be one of my personal favorites.  If you don’t like some of the ingredients just substitute with your preferred fruits or veggies.

Green Smoothie

Place everything in the blender, adding the greens on top and the water last. Blend until no greens chunks are visible. If you desire, you may add ice, but I find the frozen tropical fruit and cold water does the job.

1 Cup frozen tropical fruit (I prefer mango)
1 Apple
1 Banana
2 -3 Cups of greens (spinach, collard greens, kale, etc.)
½ Of a fresh squeezed lemon
1 Tablespoon of Agave or Maple Syrup
Water ¾ of the way to the top of blender.

BLEND AND ENJOY

Janelle G. Miller

Fitness Guru | Personal Trainer | Body Styling Coach

Online Personal Training Launched

www.DefineFitnessOnline.com has officially launched this week. Now in addition to offering the most affordable personal training to the people of Bellevue, Redmond, Kirkland, Seattle, and the rest of King County, I can offer affordable high quality fitness and nutrtion coaching and guidance to people everywhere. It is a comprehensive online personal training program. It is a great fit for people that either can’t afford face to face personal training, are too uncomfortable to start training in a public setting, live too far away, or have to workout at odd hours. When you register, your workout programs will be designed by me, your certified personal trainer, you can get help with meal planning, there are online video demonstrations of all the exercises, you can track all your results and scheduling online, which I can then view and modify your workouts based on your progress, I will also include a phone consultation every two weeks, but anytime you have a question you can email me or leave a voicemail and I will respond as soon as possible.

The cost of the online training program is only $59 per month. If you want to save some money, as much as 35% to 50%,  you can prepay for 6 or 12 months. I also will offer a family/household discount for multiple signups.

If you have any questions you should call me or email me right away so you can get started towards the more fit and healthier you.

Yours in health,

            Darren Cobin

            206-849-6420

            Darren@DefineFitnessStudio.com

            www.definefitnessonline.com

Do you know the 4 P’s of Success?

Purpose, Passion, Plan, and Progression. Almost anything you set out to do in life should involve the 4 P’s. What is the purpose of you doing this, what are you trying to accomplish, what is your focus, what is your vision? You can’t be vague in your mind about this. You have to have a crystal clear mindset about what your purpose in the gym is. Vague idea = vague results, Focused purpose = specific results.

Passionate people excel. Apathetic people stagnate. If you don’t embrace your fitness journey with a positive attitude and passion you will not succeed at the same level as someone who is fired up. Going through the motions doesn’t stimulate the metabolism and hormone production in the same way that being passionate and positive about your workouts does.

Plan for success. Without a specific plan for how to accomplish your goals, how do you realistically expect to get anywhere. What if you showed up at college and your professors didn’t have any curriculum or course materials planned. Yes there is room for improvisation, but you still need some form of a plan to guide your way.

Progression. This fits into having a plan. If you keep doing the same workout over and over again for weeks, months, or years, you are not going to see results because you are not progressing. Planned progression for a novice exerciser should take place every week if not every workout. You need to plan in what aspects of your fitness program you are going to progress by challenging yourself to do better each workout, or each week. Are you going to try to lift more weight, are you going to lift the same weight for more reps, are you going to do more sets, are you going to move faster, are you going to run at a higher incline, are you going to challenge your balance or coordination more, are you going to try a more advanced exercise?

Build your foundation on the 4 P’s and achieve the body, confidence and health, you’ve always dreamed of. Apply the same principles to other areas of your life such as work and hobbies, and you will be unstoppable.

P.S. The secret 5th P is a Personal Trainer. You might have the potential to accomplish everything on your own, but your chances improve a lot by having a mentor or coach push you and help guide your way. If you live or work on the east side, and want to have a top notch Bellevue personal trainer motivate you, and guide you to the most effective exercise programs and nutrition strategies then call us right away.

 

 

 

 

Redmond Personal Trainer | Bellevue Personal Trainer | Kirkland Personal Trainer

Breakfast is boring

This morning I was sitting in front of my computer struggling to come up with a catchy title for this. I was thinking – yet again – about stressing the importance of breakfast to you.

So as I sat there trying to be clever I mumbled out loud, “Breakfast is boring.”

And there you have it. That’s exactly how I came up with this title. But do NOT take this message lightly.

You see, I know you’re heard it a million times before. “You have to eat breakfast.” And I know it’s not a super sexy message. But do you have any idea how many people I meet as a fitness professional that DO NOT eat breakfast? A lot. And do you have any idea how many of those people that don’t eat breakfast are overweight? Pretty much all of them.

Look, I’m not crazy. I know you don’t have much time in the morning. And I know many of you just aren’t all that hungry right after you wake up.

So let’s look at this another way. You get up each morning and go to work every day because you want a roof over your head and food on the table, right? Day after day after day you go to work because you want the RESULT of that effort.

Well, IF you want to burn fat, feel better and have more energy you WILL eat breakfast every morning. Period. End of discussion.

Some things are boring. Some things just have to be done to get the result you want. For those of you that want to burn fat all day long, breakfast is just one of those things.

 

 

 

 

Bellevue Fitness Trainers | Kirkland Fitness Trainers | Redmond Fitness Trainers

Inspirational quote

” Your standards are equal to the expectations of your peers”

- Tony Robbins

 

This is one of my favorite quotes. I think about it often. It helps to remind me to surround myself with people that have positive attitudes. People that want to live life at its highest level. People that always strive for excellence. People that overcome obstacles and fear. People that leave a welcome mat for challenge and become best friends with hard work. People that want to work smarter, not just harder.

Who are your peers? Whose expectations are you surrounded by everyday? How is that defining and shaping you and your standards for your life.

Surround yourself with others that will lift you up, not drag you down. Look at yourself and make sure that you are lifting others up and not dragging them down. Don’t settle for average and mediocre. Strive for extraordinary and excellence.

Yours in health and fitness,

Darren Cobin

Define Fitness Studio

Health and Fitness Motivational Quote of the Day

“Forget past mistakes. Forget failures. Forget everthing except what you’re going to do now and do it.”

- William Durant

 

Don’t dwell on how many diets you’ve tried, and how many times you’ve fallen off the wagon. Don’t dwell on how many workouts you skipped or wimped out on. Don’t obsess over every time the number on the scale lets you down. Don’t be prisoner to the thought that you won’t fit into your skinny clothes again. Don’t think about anything except what decisions you can make RIGHT NOW, and what action you can take RIGHT NOW to become a stronger and more fit person. Now do it RIGHT NOW.

- Darren Cobin

Define Fitness Studio

Unconventional athletes

I invite anyone and everyone to check out this link to some video of one of the most amazing athletic displays i’ve ever seen. Danny MacAskill does stuff on a bicycle that will blow anyones mind. The explosive leg strength, balance, core stability, and fearless skill that this guy possesses and channels through a bike is crazy. check it out-

http://www.milkandcookies.com/link/156948/detail/

Simple Fat Loss Tips

Fat loss isn’t rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they’re typically easy to solve. And that’s often the case with fat loss.

To prove it to you here are five super simple fat loss tips you can easily follow:

1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day, and guess what kind of havoc it will cause on your blood sugar and insulin levels.

2) I’ve written it a gazillion times and I will continue to – eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.

3) Eat more fruit. Aim for at least 5 servings a day.

4) Eat more veggies. Again, aim for at least 5 servings a day.

5) Stop eating so many processed foods. If it comes in a box from your grocery store it’s most likely processed. The fresher the foods the better.

How to resist junk food cravings

Some people love donuts. Some people love cookies. Some people love pizzas.

I’m guessing you love to eat something you know you shouldn’t.

 

But a  BIG mistake people make is thinking they can’t eat their favorite foods ever again if they want to keep off the belly fat.

 

Now you know you can’t eat whatever the heck you want whenever you want in unlimited amounts.

 

You’re an intelligent person. You’re completely rational. But you also want to enjoy yourself.

 

Two things I really want you to understand.

 

First, is the fact you CAN eat your favorite foods here and there. You cannot think you’re going to go the rest of your life without treating yourself.

 

Second, when you have a really sound nutritional plan in place and your eating habits get a whole lot better, well, you’re not going to want those foods nearly as much anymore.

 

Ok, so here is where people have a real problem. They just don’t believe the second part. They really believe they’re going to wallow in misery the rest of their lives wishing they could devour as much fat and sugar as they can get their hands on.

 

Here’s the thing: You have to understand that when you’re feeding your body the best possible nutrients and your body looks and feels amazing you lose your appetite for the fatty, sugary and greasy foods.

 

And when you eat them you feel like such garbage you can’t wait to get back to your healthy eating.

 

If you don’t believe me then try it for yourself and see.

Healthy Snack Options for Fat Loss

As a fitness expert people always ask me, “What snacks can I eat that will help me lose ‘this’?” When they say “this” they are pointing to some part of their body that has a bit too much fat for their liking.

Now I think some people are waiting for me to say, “Oh, don’t worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!”

Seriously, people really do want me to tell them what they WANT to hear.

But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.

So here’s what I tell them:

Raw almonds, walnuts or pecans (Not the roasted variety. And don’t even think about the ones with sugar or tons of sprinkled on them!)

Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn’t)

Hard boiled eggs

Low-fat cottage cheese

Hummus

Those are all great options. But if you really want to treat yourself you’ve gotta check out Prograde Cravers. You can find them here http://definefitness.getprograde.com/cravers

They’re made with 100% organic dark chocolate. Plus, they’re only 180 calories and they’re out-of-this-world delicious.

Seriously, this isn’t your ordinary “tastes like chemicals or cardboard’ nutritional bar.

It’s definitely best if you can choose a variety of the foods from the above list, but when that sweet tooth needs a fix the Prograde Cravers can be a great option. Definitely check them out.

Yours in health,

Darren Cobin