The Cook & The Coach Blog

Stop Focusing on Weight Loss

9/22/2018

Stop focusing on weight loss. Focus more on improving your OVERALL HEALTH!! Oh and guess what??? Health and hunger do NOT go hand in hand!!!

If you need to use baby steps, DO IT.....just start somewhere. And for goodness sake, stop dieting!!!

Seriously. Don't be afraid to eat. Just start eating real food...actually eating more vegetables than you do processed carbs and sweets. Four+ servings a day is my goal...along with 4+ servings of protein and I weave in good carbs 3-4x a day. Get rid of the 100 calorie packs....the packaged foods that seem healthy but they're simply marketing ploys. Look at LABELS and don’t consume things with tons of sugar all the time. A couple times a week maybe, but those things are TREATS.

Drink more water. MOVE your body daily. Think positive thoughts and just focus more on LOVING YOURSELF!

There's nothing more painful than seeing someone starving and hangry...killing themselves with exercise they don't enjoy....thinking they can't have treats or the things they love....and giving up after a week or two.

There's a better way. I promise.

Quitting Isn't an Option

9/10/2018

Weight loss and getting healthy is just like driving....if you ever get lost or veer off the road, just make a U-turn and head back in the right direction!!

Makes sense right?? Or would you just light the car on fire and say screw it?

The funny thing is, that’s what most people do!!! They “mess up”...and then just throw their hands up in defeat.

Don’t be most people.

If you ate too much junk yesterday....or drank too much this weekend or skipped your workout...or whatever....just make a U-turn or a course correct today!

Here are a few tips!

Drink half your body weight in oz of water
Get a kick butt workout in
Eat at least 3 servings of veggies

AND make a game plan for this week!! It’s Monday, MAKE it a fabulous day!!

Golf, Beer and Supplements

11/5/2017

If you didn't read our bios, in a previous occupation I actually used to work as a golf professional. No, I didn't play on the PGA Tour. I worked at a club, ran golf tournaments, sold merchandise, gave golf lessons and every once in awhile I got to play! People always would tell me how jealous they were of my job, to which I would usually just agree because that was easier. Easier than saying I work ridiculously long hours, never get a weekend off, get paid a shade above minimum wage, and had 300+ "bosses" called members that all wanted something different. But I digress...

This post isn't about my life as a golf pro so much. I got to thinking the other day after listening to someone else talk about selling nutritional products. They made the comment that nutritional products and health products are much easier to sell to the healthy! People that are familiar with things like probiotics, gut health, adaptogens, etc. That kind of sucks if you think about it. The healthy people already do a pretty good job of taking care of themselves so why should they invest more into their health.

That got me thinking about my days as a golf pro and how a similar analogy also rang true. It was much easier to sell golf lessons and golf equipment to the more advanced golfers. Four hundred dollars for a new driver, no problem. Five hundred dollars for golf lessons, sure!

You can pretty much change this analogy into anything else.

I also used to be a craft beer nerd too. Your average Joe wouldn't likely spend $10-20 for a bottle of beer but I didn't blink an eye at that. Why??? I saw the value in the beer!

One of my many beer hauls

The golfer sees the value in the lessons. The healthy person sees the value in nutritional products.

One of my many nutritional hauls

It all comes down to value... whatever you value that is where you will spend your resources! Since we live in the health world this is a tough predicament to be in and actually quite frustrating. There is nothing more that I would want to do then help people that are morbidly obese lose 100+ pounds. To actually save their lives of people that are in a downward spiral.

What does it take to help a person like that though? It takes that person seeing value in investing in his/her health! Unfortunately it usually takes a rock bottom moment for a person like that make a change. Maybe it is a diabetes diagnosis or a heart attack. When you take away health, it becomes a lot more valuable and you will be more apt work pretty hard to get it back.

I know we help a lot of people begin to believe in themselves again and reach a lot of their goals, which is amazing! We won't stop doing that! My hope and prayer is is that just one person will read this and think that their health needs to be valued more! That they are willing to make the investment with their time and money to turn their life around. That obesity and disease doesn't have to be the trajectory that their life is on.

If that's you, we would love to hear from you. I know that first step and asking for help can be one of the hardest. Know that we will meet you where you are at and will be by your side through the whole process.

Exercise Is A Lot Like Dating

10/6/2017

Exercise can be a lot like dating.

You try a few different versions out. Some are pretty good and you and stick with them for a while but you maybe get bored or you just stop clicking. Others are just ok but don't get you too excited. A few are just terrible and you would be ok if you never tried them again.

Then... then you find that perfect match. You are committed! You enjoy your time when you are doing that exercise or with that special person. Yeah it is still work and you have to put effort into it daily but it is something you usually look forward to coming back to the next day. Not always. Let's be honest, we all have days don't want to workout or you don't want to put effort into your relationship. When you are with the right person, or doing your soulmate workout those periods pass quickly.

We just celebrated our 9 year anniversary this week. What a blessing the past 9 years have been for both of us. It was almost 11 years ago that we found each other and haven't looked back!

Nine Years in the Books

All of those 11 years we've been active, playing volleyball, running, going to the gym. It's was about 6 years ago though that Laura found her soulmate workout, Insanity! For me it was Focus T25 and later P90X3. Pretty much the perfect workout for us was one that we could do in the comfort of our own home or just outside our RV! We have been able to stay consistent and show up nearly everyday for our workouts.

All from working out at home

That just didn't happen for us elsewhere...

For us the gym was like that person that you are attracted to physically but just don't connect with emotionally or mentally. We tried going and had gym memberships for years but never really accomplished anything.

We also both dabbled with running! I was a former cross country runner and Laura ran track. After we graduated from college running became like that blind date that your friend set you up on. You know it's going to be awkward and painful. No thank you!!!

We never did try Crossfit but I could imagine that would be like taking your date out to the most expensive restaurant in town. Then after dinner your date takes you to a big orgy where limbs and sweat are flying everywhere. People are comparing themselves to others and walking around slapping each other on the butt! Sorry crossfitters it's the best comparison I could come up with, I think I would actually join a crossfit gym if it was right next to my house and I had some more cash!

Don't get me wrong, there is nothing wrong with those kinds of workouts. We know a lot of people that have had a lot of success at the gym or running! They have stayed consistent and continue to put the work in and show up everyday. They've seen results and that's what it is all about.

Fitness for us looked a little different and that has worked incredibly well for us. I believe there is a soulmate workout and form of exercise out there for everyone. Maybe it's dancing, maybe it's powerlifting, or maybe it's running. If you've tried a bunch of workouts that just don't click, don't give up, just keep trying!

I will say one other thing though that the environment (people and place) plays a big role.

Maybe you like going to the gym but the one you go to has a bunch of douchey bodybuilders that are grunting all the time flexing in the mirror more than they are working out. Don't give up on gym, just find another one with different people.
Maybe you like yoga but hate doing it around other people for fear of letting out a loud fart, maybe you need to try doing it at home.
Maybe you love the community of your crossfit gym but hate having to drive to workout, maybe you need to find a way to have a community around you yet can still workout from home.

We would love to know what you've found to be your soulmate workout! If you haven't found one, let us know if we can help you find it!

Counting Macros 101

9/22/2017

Curious what the process of tracking your macronutrients entails. We would like to give you an idea of the process along with the benefits and pitfalls.

Video Highlights
Counting macros: What is is all about? 0:07
How to you calculate your macro and calorie needs? 1:13
Who is counting macros good for? 5:17
Who isn't it good for? 7:00
Two camps to losing weight... 9:14
Incorporating treats 13:38

Hope that helped you understand tracking macros a little better. There is so much with tracking macros that you just learn through doing. If you feel like you want to start tracking your macros. Head over to our Calorie Calculator, input some personal information then submit the form at the bottom of the page and I will respond with a personalized macro plan for you.

GET A FREE MACRO PLAN

Shift Shop Tracking Worksheets

7/27/2017

After doing multiple rounds of Body Beast and Hammer and Chisel, one thing I learned is, in order to make progress you need to track your actions. When it comes to doing a program with weights, that means taking Tony Horton's advice and WRITE. IT. DOWN.

I was a little shocked that Beachbody didn't create a tracking sheet themselves for their latest program, Shift Shop. Having a little experience creating Hammer and Chisel worksheets, I figured I would do it again for this program too.

Here are are the worksheets for the 3 strength workouts that you will do during this program:

Strength 25 Worksheet

Strength 35 Worksheet

Strength 45 Worksheet

There is also a bonus workout called Super Strength 50. The participants mainly use a sandbag for all the moves in this workout but if you don't have a sandbag or if it is too light or too heavy you can use dumbbells and track it via this worksheet.

Super Strength 50 Worksheet

I hope this helps you make progress as you move through the 21 days of this program. If for some reason you found this page but aren't working with a coach currently we would love to offer our support and knowledge to you as you go through this program. You can learn more "Who We Are" or just shoot us an email.

Shift Shop Details

6/30/2017

What is Shift Shop?

Shift Shop is Beachbody's latest program that was developed by Chris Downing. The program is geared for anyone looking to get amazing results in 21 days. The program is a combination of agility, plyometric and resistance training that will work your entire body.

The program is designed to slowly progress you from shorter less intense workouts that will "ramp up" in intensity but also your results.

Using his cutting-edge ramp effect, Chris starts you off with shorter workouts to help you stay focused and committed—without burning you out.

Just as your body adapts, Chris ups the level of activity and intensity just enough to continue to accelerate your endurance and your results.

Chris cranks up everything for the last time, ultimately shifting your body from the one you had 3 weeks ago to one that’s significantly faster, stronger, and leaner.

Meet Chris Downing

Proven Results

Want to Try Shift Shop?

There are a couple of ways that you can start this program. The first option is to purchase the DVDs. With the DVD package you get a total of 8 workouts, agility markers, and nutrition plan. You can upgrade that package and get the Deluxe kit that also includes a PT sandbag, 3 bonus deluxe workouts. The other option is join Beachbody On Demand and get access to all of the workouts including the deluxe workouts. You can join Beachbody On Demand for free for 14 days, then they have quarterly and yearly memberships also.

There are also usually specials available if you combine the program or Beachbody On Demand membership with either Shakeology or the Beachbody Performance Line of supplements.

PLUS... if you purchase any of these options through us you get access to both of us as your health, wellness, and nutrition coaches. Which also gives you access to our exclusive online accountability groups and our private Facebook group with hundreds of other people like you trying to get and stay healthy.

If you are curious about more info about whether this program would be a good fit for you, you can comment below or email us and we will get back to you shortly.

Is Obesity Contagious?

6/13/2017

I've been smacked in the face with this concept a few times in the past month so I took it as a sign that I needed to write and share my thoughts.

Is Obesity Contagious?

(C) Tobyotter

We think of a lot of diseases to be contagious, the flu, a cold, but what about obesity? The American Medical Association back in 2013 actually changed it's stance on obesity and it is now classified as a disease. If you go to the CDC website it actually states that 36.5% of Americans "have" obesity. That word "have" struck me when I read it.

Philosophically that is a whole new ball game. Now a person isn't defined by being obese, they "aren't" obese they just "have" it. If you have something you can get rid of it, right??? That's good news! If you have it, does that also mean that you can give it to someone?

In 2007 researchers from Harvard published an article in The New England Journal for Medicine, The spread of obesity in a large social network over 32 years, that explains these concepts. Some things that stood out were, if you have a friend that is obese that you would be 57% more likely to obese yourself. The study didn't show that obesity was connected to geographical location. For example if you have a neighbor or coworker that is obese they won't rub off on you as much as someone which you actually have a close relationship.

"Obesity is a social disease. And it needs a social cure." - Dr. Mark Hyman

I love this line from Mark Hyman, "Obesity is a social disease and it needs a social cure." Unfortunately the population of the United States is heading in the wrong direction.

As of 2015 70.7% of Americans over the age of 20 are considered overweight or obese. If 71% of the population had a virus that was slowly killing you every government agency and medical professional would be hysterical in finding a cure. What gives? Why are people complacent about the disease of obesity?

I think it comes back to this being a social disease. If you walk down the street or through your office building and 7 in 10 people you walk past are overweight, doesn't that skew your perception of what is normal? Now instead of comparing yourself to the cover model on the magazine, I think people are comparing themselves to the people that are overweight or obese. The thought likely goes through their head either consciously or subconsciously, "Well at least I'm not as fat as that person, so I must not be that bad."

Then you have the people that use the genetic excuse as a crutch. The same study mentioned above found out that if a sibling became obese it raised your chances of becoming obese by 40%. So if your friend, that you have no similar genetic information as becomes obese it increases your chances by 57% but a family member only 40%. Wouldn't that suggest that obesity is more of a nurture disease rather than a nature disease?

Why does this matter?

Being overweight and obese can have serious health consequences. It can lead to things like diabetes, cardiovascular disease, high blood pressure, gallstones, cancer and increased joint pain. Not all overweight people will develop these diseases or will report negative biomarkers but it does raise your risk.

There is also a direct correlation to how overweight a person is and their activity level. So once you get trapped in the cycle of being overweight it becomes more and more difficult to lose weight. Your activity goes down, you burn fewer calories, you pack on more weight.

What do we do?

First thing I think we need to start treating being overweight or obese as a disease that needs treatment. It can't just be the way a person is... It can't be something we ignore thinking it is just a benign condition without consequences.

What actions do we need to take?

I believe as individuals we need to support people where they are at! Whether they are fit and lean or morbidly obese, we need to be there for a friends, family, and neighbors. We need to be encouragers! We can't wait for someone else to take action, you need to be the one! The one that gets moving! The one that cuts out a lot of the junk food! The one that eats more veggies! Do it with joy! Be contagious with your healthy behaviors!

That's why I love so much what we do! We get to be those influencers! More importantly we try to encourage others to pay it forward, to pass along what they learn and share with the people they care about.

We need to be interjectors of positivity and health into the cycle that people get stuck in. If you feel like you are stuck, find people that are going to lift you up and believe in you. Find someone that won't let you fail, aka stop!

Lastly, as a society we have become overweight and obese! It will only be as a society that we can solve this problem. We need to reset that trajectory that our country's health is on currently. Health can and needs to become more contagious than obesity! If you are ready to help be part of the change, share this post, reach out to a friend in need, or reach out to a friend that can help you!

21 Day Fix Extreme RESULTS

4/11/2017

Two rounds of 21dfx (roughly 2 months) and I feel like a new person (even though I don't look a ton different on the outside). This program is probably my soul workout...I've done so many rounds of it and every time I see changes in my body...and it's ONLY 30 min a day!

The COOLEST part: I weigh the same in both pictures!! 😳 Don't base your results solely on the scale...please please please take pictures. Take measurements of your hips, thighs, waist, bust and biceps! My goal wasn't to lose inches...so I didn't track those this time around.

Every workout uses dumbbells or a resistance band in some way. I used heavier weights: 20's for lunges, squats, squat jumps and even got up to the 25's at one point...and 8's - 15's for upper body (There's this one shoulder move with a curtsy I could never do more than 8 with 😳) and PUSHED myself every day to do more and get stronger!!

Without the burn, it don't mean nothin!! (As Shaun T would say 😂)

Jan 7th was the day I took the "before" pictures and the "progress" were taken Mar 1st and I'm so glad I stuck it out for 2 rounds!! My nutrition didn't change a ton...I still ate clean about 90% of the time and treated myself 10% of the time. I maybe drank a little less wine 🍷 and added a bit more protein (try to get some at every meal)...I eat probably between 1800 cal and 2000 cal every day.

PLEASE REMEMBER: you can do anything you set your mind to. Your mind is POWERFUL! Commit to something FIRST and then figure out how to make it happen. Commit first. Then take ACTION! Then be patient!

Email us if you need help!!

What Happens to Your Body When You Are In A Calorie Deficit

2/23/2017

Believe it or not, this is actually a problem for some people out there. For others, they approach cutting calories the right way. I wanted to share what happens to a person when they subject themselves to a calorie deficit! It can be a good thing or it can lead to some long term issues.

So How Do You Avoid the Pitfalls of Being In a Calorie Deficit?

First thing would be to make sure you are getting an abundance of nutrients! This will happen through eating nutrient dense foods, mainly vegetables! Calorie for calorie veggies rank at the top of almost all the nutrient density scales. We also love Shakeology for this fact too. It is loaded with nutrition but not a lot of calories!

Second, make sure you are doing some resistance training! In a study published in the Journal of American College of Nutrition two groups were put on calorie deficit diets. One group strictly did aerobic style exercise 4 times per week and one group did resistance training 3 times per week. The aerobic group lost a total of 37 pounds of which 27 pounds was from fat and 10 pounds of muscle. The resistance training group lost a total of 32 pounds but lost ZERO pounds of muscle. The aerobic group's Basal Metabolic Rate (BMR) decreased by 210 calories daily whereas the resistance training group increaesed their BMR by 63 calories. Even though weight loss seemed to be more effective by doing aerobic exercise strictly by total weight loss, long term weight loss will be more difficult for that group due to their lower BMR and body composition. LIFT WEIGHTS!!!

Lastly, manage your stress and energy! If you have low energy levels, don't just drive through Starbucks, eat something! This is also another reason why we love whole foods! Quality proteins, fats and carbs will sustain your energy longer with less energy crashes than highly processed foods. Stress Less!!! Get adequate sleep is a great place to start here. Also work smarter not harder when it comes to exercise. Doing an hour plus of exercise daily causes a lot of stress, science has shown that 30 minutes 4-5 times per week is enough see substantial results. Meditation and finding some quiet time is also a great way to recenter and slow down. On top of cutting out stressful things, find some activities that bring you joy! Time with family, hikes in nature, playing a sport. Whatever it is build up your good vibes bank account to help you push through those stressful times.

Hope those tips help!!!

If you want to chat about how you can specifically approach losing weight in a healthy and long term way, reach out, we would love to chat.

About Us

Dan and Laura Suedbeck have embraced an entrepreneurial lifestyle. They are constantly challenging the status quo and challenge others to do so too. They believe that you don't always have to change your situation, sometimes you just need to change the lens you view the world through. Their focus is helping people find purpose and passion with their lives all while getting healthy. Click here to find out more about them.

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