“Why Can’t I Stop Myself From Eating?”

 
Marcy has always kept herself in pretty good shape. But lately 10 (or 15) extra pounds have crept up and it’s starting to worry her.
 

As a busy mom of two active kids, she works hard to squeeze in time to take care of her health and fitness.

 
She works out almost every day.
 
She makes (mostly) good eating choices all day…and then night falls…and the Green Gobbler in Marcy comes out
 
…gobblin’ up everything in sight.
 
Here’s how the conversation started:
 
“Rob, I eat good all day. But after the kids go to bed and I relax on the sofa I eat and eat and eat. Why can’t I stop myself?”
 
– – – – – – – – – –
 
Does this sound like you?
 
You do great all day and then at night your “Green Gobbler” is unleashed undoing all the good food choices you made all day.
 
The bad news is I don’t have a “one size fits all” answer because there could be many different reasons you’re eating at night.
 
The good news is there IS a solution for every reason. Here are three of the most common:
 
 
BOREDOM
 
“I sit down at night and I need to do something with my hands, so I snack.”
 
You’re bored, your energy is low and you want a pick me up to make you feel good. And since junk food gives you a shot of dopamine (the feel good hormone) you snack to feel better.
Problem is, that shot of dopamine is short-lived so you quickly feel bored again and need more snacks (the food companies LOVE this!) which puts you a bad cycle.
 
Instead, do something you truly enjoy. Take a hot bath and read a book (be careful in the tub with your iPad, just sayin’).
Go for a nice walk.
 
My wife likes to knit. It keeps her hands and mind engaged.
 
Do a crossword or Sudoku puzzle.
 
Take up a sport or a hobby you can do with others.
 
You can change it up every night so you don’t ever get bored again.
 
 
STRESS
 
“After the kids go to bed I need a glass of wine to relax before bed.”
 
Most people believe that a glass or two (or three) of alcohol helps them relax and sleep better. But it’s actually not true. While alcohol can make you drowsy it actually disrupts your normal sleep pattern so you don’t get a good, sound sleep.
 
This can cause you to wake up tired and cranky instead of refreshed – which adds to your stress. So you drink even more wine at night, which disrupts your sleep…
 
Start by reducing or eliminating the things that stress you as much as possible.
 
Then find ways to relieve your stress that don’t include food or alcohol.
 
The number 1 proven BEST (and most underused) stress reliever is EXERCISE. It doesn’t have to be anything intense, for many just going for a walk is enough. And for others, intense workouts seem to help them best.
 
Mediation is the number 2 best stress reliever. It doesn’t have to take hours or be complicated. With a quick internet search you’ll find many courses on meditation. You may have to experiment with a few different ones until you find one that is right for you.
 
Take a hot bath and read a good book. Close the door and tell the family to only disturb you if the house is burning – and even then wait until the firefighters get there.
 
Have sex. It releases dopamine, serotonin and whole host of feel good, stress- reducing hormones… and it’s kinda fun 🙂
 
 
HABIT
 
“I stand in front of the cupboard thinking to myself ‘I’m not hungry’, yet I still grab some cookies.”
 
It’s after dinner, you’re in your comfy clothes, the kids are quiet, all the chores are done, you sit your “spot”, you turn on the TV and you have a snack ready within reach – every single night for years.
 
No different than showering every morning or brushing your teeth every night.
 
You’ve created a habit.
 
Habits are automatic and just like you feel “off” when you when you miss something you do habitually.
 
Don’t believe me? Try taking a different route to work tomorrow and see how it feels.
 
To break this habit, you have to create a new, better habit.
 
Start by changing your environment. Sit in a different place, or a different room. Move the TV to a different spot. Make it so it’s very hard to snack in your spot. Don’t buy the things you normally snack on.
Next, change your usual “wind down” routine. We all have patterns that we follow every day. When you wind down, you put on your comfy clothes, check on the kids, turn on the TV and graze in the kitchen.
 
Change the order, or add something in or do both. Make your wind-down routine “feel” different and drop “graze in the kitchen” from it.
 
Remember, you’ve been doing this habit for many years. Give yourself some time and practice to get the new habit right and lock it in.
 
– – – – – – – – –
 
There you go, there are three of the most common reasons you snack at night and a few solutions for each.
Why not give them a try and see which one works for you? It could be just the thing to help you drop those nagging 10 or 15 pounds that seem to keep hanging around.
 
There are many more reasons for why you’re snacking at night and more solutions, all of which I can help you with as a member of IronCore Kettlebell Club.

How you can make a healthy dinner even on your crazy nights…

You rush out of work, pick up the kids and hurry home.

You’re tired and hungry, the kids are tired and hungry and you have to get dinner ready.

You graze through your fridge, freezer and cupboards looking for something to make.

The last thing you ate was a cookie and diet soda in the break room at 3pm.

Your blood sugar is crashing and you want something…   NOW.

The whole time all you’re thinking about is:

“What can I make that’s fast and the kids will eat.”

As you’re making dinner you snack on everything and anything you get your hands on.

By the time you set the food on the table you’re not even hungry but you eat anyway.

As you eat,  you wish you had more time (or a personal chef) so your family could eat healthier meals.

 

Imagine THIS instead…

You rush out of work, pick up the kids and hurry home.

You’re feeling pretty good, but the kids are tired and hungry and you have to get dinner ready.

You’re feeling good because your 3pm snack is a handful of almonds (you brought with you) so that your blood sugar isn’t crashing and your brain isn’t frazzled.

You open the fridge and you know it’s going to take you about half an hour to get dinner ready.

In the meantime you nibble on some celery sticks and humus.

You put the chicken (you marinated last night) in the oven and get ready to steam some frozen veggies (you bought on Saturday) along with some rice.

By the time dinner comes you’re still a little hungry and you sit and enjoy a healthy meal with your family.  You feel great about serving your family a delicious, healthy meal.

What’s the difference between the first and second scenario?
It’s not willpower….
It’s not more time….
It’s not paying me to make sure you don’t stuff your face with junk food before dinner…

 

It’s Planning and Preparation

You will NEVER lose weight successfully just “winging it”.  <<== TRUTH

Getting in your workouts is important, but prepping your food for the week is even MORE important if your main goal is weight loss.

Now this doesn’t mean you have to plan out each and every meal like a rocket scientist with OCD.

Here are 3 simple things you can do that will cover a lot of your meal prep:

1)  Cook a bunch of chicken breasts that you can quickly re-heat.
2)  Make sure you have fresh and frozen veggies on hand at all times.
3)  Buy pre-washed lettuce for salads (yes, you have to eat salad).

^^^^^^^^^^^^^^^

Take a moment to think about the total time it takes to do these 3 things…

…and think about the headaches (and guilt) you’ll save yourself on those crazy, busy
nights when you have to throw something together fast.

It’s a LOT easier to eat healthy when the food is sitting there ready than it is white-knuckle it through a craving when you’re tired and hungry and dinner is still 50 minutes away.

No preparation = no results.

PERIOD

 

~Rob

Motivating Yourself With Sex and Chocolate?

facebook

 

Kids, work, friends, (even your spouse)
all drain your energy leaving nothing left for YOU.

Staying motivated for fitness with your crazy, busy life
can seem impossible.

Get the lean, sexy body you deserve with these Motivation Tips:

 

1. Find Your REAL Why

Ask yourself:  “Why do I want to get fit.”

This will get you a surface-level answer like:  “To lose weight.”

To find your REAL motivation ask yourself “Why is THAT important to me?”

“So I can feel confident and rock my sexy jeans!”  <=NOW you’re speaking my language

 

2. Remind Yourself Of Your WHY

EVERY     SINGLE     DAY    (’nuff said)

especially when the going gets tough.

 

3. Take Baby Steps

Rome wasn’t built in a day (and neither was your belly).

Break your goals down into smaller steps for quick wins.
Like bringing coffee from home rather than Starbucks or Timmies.

The scientists say it’s a dopamine thing.  You feel good about
your successes and want to do it again and again.

I don’t know much about dopamine other than you release a lot
of it during and after sex >>> or eating chocolate.

(Hmm, I wonder what would happen if you ate chocolate during sex?)

But I digress…

 

4. Celebrate Your Little Victories

Don’t forget to reward yourself with a little something when
you hit one of your goals (No, not food).

Don’t wait until you lose 10 or 20 pounds. Treat yourself with something small
when you go your 1st week without Starbucks or a soda pop.

Like a massage or facial.

The bigger your achievement, the bigger your reward.

 

5. Get A Work Out Buddy

Find a friend to work out with you.

Use deceit and blackmail if you have to (Hey, it’s for their own good, right?)

When you rely on someone and they rely on you,
you’ll stay on track easier and longer.

With the right workout buddy you may even get to release
some extra dopamine => if you’re lucky (hoo ah!)

That’s all for today.

 

Rob “Sex and Chocolate”  Santarossa

Are You Making These Motivation Mistakes?

negative thinking will never make your life positive - inspirational handwriting on a napkin with a cup of coffee

 

 

5 MOTIVATION MISTAKES YOU’RE PROBABLY MAKING

 

COMPARISON

Every day you’re on fakebook and insta-lame
checking out what others are doing.

It seems everyone is posting how they’ve “killed” every workout
and
lost 30 pounds since New Year’s

(no one posts that they’ve GAINED 20 pounds, right?)

and it makes you feel frustrated with your lack of progress
… by comparison.

“I’ve only lost 10 pounds. What’s the point?”

You lose weight at YOUR pace and if it takes
you a little longer than others –

Who gives a sh_t?

ALL that matters is that you get there.

 

SELF-DOUBT

Many times this shows up as fear of failure
(I’ve experienced this many times myself)

Whenever you catch yourself thinking

“I can’t do this.”

make it a point to say to yourself…

“Yes! I CAN do this.”

instantly

negative to a positive.

Yes, I know you’re probably thinking
“Sounds like a bunch of hooey to me.”  (did I just write “hooey”?)

Try it for a week – and the results will amaze you, I promise.

 

NEGATIVE PEOPLE

Just being around Negative Nellies can bring you down.

I know, I know there are places you can’t avoid them – like at work.

Then don’t participate in the office gossip (which is
usually negative) or those daily “bitch” sessions

it only brings you down and leaves you
in a negative state of mind.

If you have a hard time doing this re-read my point above ^^^

 

LACK OF INSPIRATION

To be successful at any long-term achievement
(say like raising kids or losing weight)

You need a strong REASON WHY you’re doing it

AND   (this is where many fall down)

You need to keep reminding yourself of your REASON WHY

Every

Single

Damn

Day

 

WAITING

You don’t know how long you have on this earth
and as long as you keep thinking

“I’m okay, I have time.”

You’ll be stuck right where you are.

Fat.  Out of Shape.  Tired.  Depressed.

Don’t wait.

Start making choices that will lead to your success TODAY
(Don’t die with regret.  <-regret sucks)

 

Well that’s all I have for you.

See?  No selling.

Take these tips to heart and start your SUCCESSFUL fitness journey today…

NOW!

 

Rob “I’m here to help”  Santarossa

PS:  Next time you’ll discover new ways to motivate
yourself to get off your “butt” take action and
live your life feeling Hot and Healthy.

 

 

 

Top 5 Fitness Articles of the Week: October 10, 2015

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Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

How To Stop Skipping Workouts for Good – MyFitnessPal

Everything’s going along great and BANG!  You take a week off for vacation, or you get really busy at work.  Here are some excellent ways to get back to your routine.

 

Why You Should Do the One-Handed Hard-Style Swing – Breaking Muscle

This article explains not only the MANY benefits of the kettlebell swing, but also the different styles of swings and why the “hard-style” swing (the one we teach our members) is the best for increasing your fitness.

 

9 Reasons You Should Increase Your Exercise Intensity – Calorie Coach

Doing anything half-assed gets you half-assed results.  Increase your intensity and watch your results multiply!!

 

Stop Letting Fear Hold You Back – Lift Like A Girl

What are you missing out on because of your fears?  Here’s a few great ideas to get past them and life a fuller life.

 

What To Do When You Hit A Plateau – Nerd Fitness

When you’re doing everything right and your results are just stalled.  Here are a few simple tips to help you past that dreaded plateau.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

Top 5 Fitness Articles of the Week: September 26, 2015

Swing Logo

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

Eat Out And Still Lose Weight – Fitness Magazine

You can’t always get home to eat a healthy meal, but eating out doesn’t have to mean destroying all your hard work.  Here are some tips and suggestions to help you when dining out.

 

Too Much To Do And Not Enough Time – Zen Habits

Stressed all the time?  Overwhelmed by your daily tasks?  Get relief.  Do this now…

 

The Best Cardio Workout For People Who Hate Cardio – Men’s Health

The sub-headline says it all  “Sizzle fat and rev up your metabolism for hours after you leave the gym.”  If that’s you then click the link to learn more.

 

How To Read Nutrition Labels Without Being Tricked  – Authority Nutrition

Learn to read those little white labels on the side of the package and you’ll jump-start your results.

 

The Not-So-Healthy Fat Loss Tool – Doc Fitness

Too many “instant” fat loss programs are using this as a fat loss tool and it’s just plain wrong.  Are you making this same mistake?

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

Top 5 Fitness Articles of the Week: September 12, 2015

5 Top Articles

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

Think Fat Loss Not Weight Loss – Rebel Dietician

Discover the difference between fat loss and weight loss and get 20 great tips on ways you can lose fat.

 

The Extreme Diet Regular People Used To Look Like Underwear Models in 30 Days – YahooFinance

All I can say is, “It works.”  …for 30 days.

 

The Science Of Why Your Weight Jumps Around So Much Day To Day – Science Alert

A must read if you’re one of those people who jump on the scale 2 or 3 times a day.  No, it’s not helping you reach your goals.

 

Hidden Sugar Traps – Anthony Robbins

The food industry knows you want to feel good about eating sugar – so they give it to you in so-called “health” foods.   Open your eyes and stop sabotaging your health and weight loss by learning where hidden sugar is lurking.

 

Why Calories Don’t Matter – Dr. Mark Hyman

Obviously the title of this article was meant to arouse your curiosity, it sure piqued mine.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

Top 5 Fitness Articles of the Week: August 29, 2015

5 Top Articles

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

The Truth About Overeating [and 5 Steps to Stopping Yourself] – thePTDC

A must read if you’ve ever said to yourself “I can’t lose weight because I eat too much”.

 

13 Ways Women Can Be More – Not Less – Lift Like A Girl

If you’re tired of seeing messages that say to you “Eat Less. Weigh Less. Shrink” then you’re going to love this article!

 

The One Rule That Everyone Follows at the World’s Most Hard-Core Gym – Men’s Health

Break this ONE rule and you’ll struggle with weight gain, poor performance, low energy and stress-management forever.

 

Does Lifting Heavy Make You Bulky? Find Out The Truth Here – Girls Gone Strong

You probably wouldn’t mind looking like these heavy-lifters…

 

5 Proven Ways to Overpower Your Cravings – MyFitnessPal

Here is a great article if you’re a “stress eater”.

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

Top 5 Fitness Articles of the Week: August 22, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

Giving Adolescents The Confidence To Cook And Prepare Meals Benefits The Whole Family – Canadian Science Publishing

A recent study out of the University of Windsor shows that teaching young adolescents (grades 6-8) practical cooking skills increases the frequency of family dinners which has a whole host of spin-off benefits.  (Special thanks to Sara Santarossa, lead author).

 

15 Things You Should Know About Trying To Get Shredded Abs – BuzzFeed

Who hssn’t look at a fitness magazine or website and admired the shredded abs in the photos?   The reality is even the models don’t look like the models in the pictures – except on the day they take the pictures.  Here’s what it takes to get those sexy, ripped abs.

 

5 Foods You Shouldn’t Eat For Breakfast – Nutrition Action

Which ones are you killing your results with?

 

Is Eating Past 7Pm Making You Fat? – Kia Khadem

Is there a “magic” time that you should stop eating?  This excellent article tells you the truth!

 

Your Most Important Workout For Fat Loss:  Your Nutrition – Sean Armstrong

You can keep fighting it, doing more and more.  Extra classes, extra cardio, extra whatever.   This article explains why you’re still not losing fat.

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

Top 5 Fitness Articles of the Week: August 15, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

5 Surprising Reasons You Blew Your Diet – T-Nation

Numbers 3 and 4 are the biggest diet-killers.  If you can fix these you’re well on your way to success.

 

Why Working Out Causes Weight Gain (And What to do About it) – Precision Nutrition

You’ve been working out every day for a month, you step on the scale and you’ve gained 7 pounds (and no it’s not muscle).  Here’s why.

 

7 Essential Exercises for Burning Fat and Building Muscle – Intra-Fitness

If you’re looking to burn fat and get flat abs then you won’t want to miss this article.

 

10 Reasons to Quit Your Coffee – Dr. Mark Hyman

Too much of a good thing can still be bad for you.  (Thank-you Holly Janisse).

 

What To Do When the Right Technique Doesn’t “Feel” Right – Girls Gone Strong

We aren’t all built exactly the same.  Some of us are taller, shorter, wider, narrower, etc.  Some of us aren’t as flexible or as fit as others.  Because of this what may the right form for one person may hurt someone else.

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

Top 5 Fitness Articles of the Week: August 1, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

10 Big Fat Exercise Myths Causing You To Stall – Nutrition Action

Which of these myths is stalling your results?

 

Why Kettlebells Will Improve Your Life – Dragon Door

Share this article with your non-kettlebell friends who are always saying “I’m too busy to workout.”

 

The Truth About Soreness – T-Nation

Too much of a good thing can become a bad thing.

 

 The Science of ‘Hangry’, Why Some People Get Grumpy When They’re Hungry  – IFL Science

Don’t let this happen to you, or someone you know.

 

The World’s Most Dangerous Piece of Cake – Weighty Matters

Can you destroy an entire week’s worth of your hard work with one dessert?   Check this out…

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

Top 5 Fitness Articles of the Week: July 25, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

5 Reasons Your Workout Isn’t Working – U.S. News

Are you making any one of these mistakes?

 

Why Women?  Why Weights – Brett Klika

In short:  Lift Heavy – Get Hot (not bulky).

 

10 Sneaky Things That Make You Fat – T-Nation

“Sneaky” is the key word here.  You may not have thought about some of these things.

 

 Safe and Effective Ways to Workout with a Cranky Knee  – Breaking Muscle

Think about these modifications when you’re training with bad knees.

 

Women:  You’ll Get Bigger Before You Get Smaller – Strong Figure

This is not true for everyone, but it is true for some.

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

Top 5 Fitness Articles of the Week – July 18, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

No Realistic Amount of Exercise will Stop Weight Gain – Weighty Matters

You exercise mainly for health (see the next article for an eye-opener).  Fat loss is mainly about what you eat – or don’t eat.  The sooner you stop fighting this reality the sooner you’ll see results.

 

The Cost of Adaptation – Strongfirst

This is the PERFECT article to send to all your skinny friends who say they don’t need to exercise.    You can be “statistically healthy” and then BANG one seemingly small thing kills you – unless your body is strong enough to handle it BEFORE it happens.

 

Breaking Down the Barriers to Exercise – Strong Medecine

Lots of great ideas for motivating yourself to exercise in this article.

 

The Truth about Sports Drinks  – The Social

Think you need that sports drink to re-hydrate yourself?  Think again.  Stop listening to the words of people selling you sugar water saying it’s good for you and listen to real science instead.

 

Two Words that can Transform Your Results Forever – Lose Stubborn Fat

These two words, when used at the right time, can change your attitude and your life.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

Top 5 Fitness Articles of the Week: July 4, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

How to Outsmart “I’m Too Busy” and Make Fitness a Habit – Breaking Muscle

Four great tips on making fitness a habit.

 

The Case for Slow Fat Loss – Sohee Fit

The real holy grail of fat loss is not “losing 30lbs in 30 days” – it’s “losing 30 lbs forever”.  Speed may get you there, but it won’t keep you there.  A lot of common sense in this article.

 

Not Counting Calories Doesn’t Make Things Easier – Anthony Dexmier

If you feel that you’re “doing everything right” and not losing fat – then this method works 100% of the time.   If you’re like me and not a big fan of counting calories, this article will get your head straight about it.

 

How The Kettlebell Queen Lost 80 Pounds For Good  – BodyRockTv

What kettlebell move helped her lose 80 pounds and keep it off for 20 years?  Read and find out.  (Thanks for the article Trish Desaulniers)

 

I Know Exactly What To Do (so why am I still not in shape?) – Precision Nutrition

If you’ve been working out for a while and not seeing the results you want, this article gives you a checklist on why you’re failing.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

Top 5 Fitness Articles of the Week: June 27, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

The One Move That Tones Your Whole Body – MindBody Green

Don’t like Turkish Get-ups?  You’ll change your mind after you read this.  (Thank you Tanya Vance)

 

Why Knee Push-ups Won’t Make You Any Stronger – Breaking Muscle

We don’t do them at IronCore because they will not help you to do a real push-up – ever!  We can show you ways to modify your push-up that WILL get you doing real ones.

 

10 Food You Think Are Healthy But Aren’t – Dr. Oz Online

I’m not a fan of Dr. Oz, but this article is spot ON!

 

The Biggest Lie in the Fitness Industry  – Josh Hillis

The best article I’ve read on how to have lasting motivation.   I’m bookmarking it!

 

Why Just ‘Eating Healthy’ Won’t Help You Lose Fat – Jorden Pagel Fitness

“Large food companies know that a vast majority of the population fall into the trap of ‘Eat healthy, lose weight’. And they take advantage of this.”   If you believe this (even a little) then you MUST read this article.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

Top 5 Fitness Articles of the Week: June 20, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

Why I Eat The Same Thing Each And Every Day  – MindBody Green

This is not for everyone, but if you create a healthy eating plan that is based on just a few meals you can simplify your tracking and preparing time.

 

Does Lifting Heavy Make You Bulky?  Find Out the Truth Here – Girls Gone Strong

What I like best about this article is that it shows many examples of women who look very different from each other, but who are all fit, lean and healthy.

 

The Jogging Delusion – T-Nation

Yes, jogging can help you lose weight and increase your heart health, but we now know there are better ways that take less of your time.

 

The Surprising Benefits of Cutting Back on Sugar  – MyFitnessPal

Here are 12 benefits of cutting back on sugar – and that doesn’t include weight loss.

 

Diets that Mimic Fasting Appear to Slow Aging – USC News

Studies show that strategic fasting can help you live a longer, leaner and healthier life.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

Top 5 Fitness Articles of the Week: June 13, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

8 Cardio Myths That Are Making You Fat  – BodyRockTV

A must read if you’re still one of the few that believes cardio is the best way to burn fat.  (Thank-you Trish Desaulniers)

 

The One Question That Finally Changed How I Approached My Health – Greatist

The true story of how one person stopped lying to himself and finally came to the point of saying: “F**k it. No more excuses. No more giving up. I’m going to change.”

 

I Want A Flat Stomach  – Breaking Muscle

Hint: The answer isn’t doing more sit-ups and crunches.

 

3 Reasons All Endurance Athletes Need Strength Training – Onnit Academy

“Does lifting weights really help my running?” umm… YES!”

 

The Pizza-To-Veggie Scale.  Where Are You? Where Are You Going? – Breaking Muscle

Here’s a simple and smart way to evaluate where you are at with your nutrition.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

Top 5 Fitness Articles of the Week – June 6, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

How To Do Anything (Even The Hard Stuff)  – Precision Nutrition

If you’ve ever said to yourself “I know what to eat but…”  you’ll definitely want to read this article.   My new favourite line is “knowledge is not a skill.”

 

Two Things You Don’t Know About Your Fat Layer – Eat to Perform

A great read if you’re concerned about being a little overweight.  (Thanks for the article Jen Forget).

 

29 Smart Ways To Motivate Yourself to Workout  – BuzzFeed

Can’t get motivated?  Here are 29 ways – you only need to find ONE!

 

From Circus Acts to World Titles:  The History of Girevoy Sport – Breaking Muscle

Kettlebell are more than just an awesome fitness tool.  People all over the world use them in competitions known as “Girevoy Sport”.

 

Gut Check Time – Project Warrior

Be honest with yourself – this article will get you thinking.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

Top 5 Fitness Articles of the Week – May 30, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

The Turkish Get-Up: A Clinician’s Perspective – StrongFirst

Way, way too many benefits to leave Turkish Get-ups out of our workouts.

 

Kettlebells for an Iron Core: A 3 Phase Training Plan – Breaking Muscle

I couldn’t pass this article up.  🙂

 

Cardio Revolution:  Melding an Old Protocol with a New Tool  – Strong Medicine

The article is pretty good, but I LOVED this line about the kettlebell:  “The unwieldy device can create the optimal cardio effect: a perfect balance can be struck between pure endurance and sustained strength.”   YES!!

 

The Best Research on Body Fat, Losing Fat, and Eating Fat – Breaking Muscle

Everything you need to know about losing fat (not weight).  The first subtitle is “For The Best Fat Loss, Don’t Run.”   Running makes you a better runner.  While Metabolic Resistance workouts improve ALL aspects of your health and fitness.

 

I Have A Wearable.  Now What?  – MyFitnessPal

IronCore members may want to bookmark this article.  You’ll find out why very soon.  🙂

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

Yes! You Can Eat Healthy…Even If You’re Crazy Busy.

Busy momIt can be quite difficult to stick to eating healthy meals every day if you lead a busy lifestyle.

Many times there are those last minute meetings at work to attend to right before your lunch break that end up eating up most of your lunch hour.  And then there are the usual errands to run that make you lose track of time, or a hectic day that leaves you too exhausted to prepare a proper meal when you get home.

As a result, busy people often skip meals or end up eating fast food and vending machine treats.  To avoid bad eating and get into a consistent healthy eating schedule, follow these healthy eating tips for busy people:

 

Cook Healthy Meals in Bulk

Make it a point to cook a variety of healthy meals to last you an entire week over the weekends or on days when you don’t have to go to work. After that, just refrigerate or freeze these meals and you’ll get to enjoy hot healthy meals at the end of a busy workday without having to do any preparation.

 

Drink Smoothies When You’re On-The-Go

Smoothies are excellent drinks for busy people as they take away the temptation of indulging in sugary high-calorie drinks during the day.  Requiring only a few minutes of your time to make, smoothies are easy to carry around.  You’ll be able to have a fresh healthy drink at any time of the day, whether it’s in between meetings and running errands, or driving to and from work.

 

Learn Some Quick Healthy Recipes

The thought of spending an hour preparing a nutritious healthy meal while putting up with your grumbling stomach and tired body when you’re hungry is not very appealing.  However, once you’ve learned how to prepare a few quick and healthy recipes, you can put together tasty nutrient packed meals in minutes instead of hours.  Omelets, salads and stir fry are just some of the many quick and healthy meal options available to you which can be put together in as little as 15 minutes.

 

Plan Your Grocery Shopping For The Week Ahead

Choosing to eat healthy is a decision that requires you to plan ahead. By making a list of all the ingredients you need for the coming week when you do your grocery shopping, you’ll be able to eat healthy foods throughout the week and also save time and money as you’ll know exactly what you want when you enter the grocery store.

 

Stock Up On ‘No Cook’ Healthy Foods

People who are always in a rush and therefore don’t have time to prepare meals can greatly benefit from stocking up on ‘no cook’ foods such as canned beans, canned tuna, fresh fruits, Greek yogurt, nuts and seeds. With zero preparation time, healthy ‘no cook’ foods provide you with an instant meal or snack that you can grab whenever you’re hungry and pressed for time.

 

Conclusion

If time always seems to get the better of you when you’re trying to stick to your healthy eating goals, start using these helpful tips today.  Begin with one and add a new one every week or two.  Soon you’ll be amazed at how much easier and simpler healthy eating becomes.

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

Top 5 Fitness Articles of the Week – May 23, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

5 Steps to Safely Train Around Lower Back Pain – Breaking Muscle

What should I do if I hurt my back without stopping my training?

 

You Almost Certainly Don’t Need to Replenish your Electrolytes – Weighty Matters

Great article on how sports drinks are just more garbage calories that the food companies make you feel good about drinking.

 

What Should I Eat Before Bed to Stay Fit and Sane?  – Coach Calorie

If you’re eating too many calories it doesn’t matter when eat them. Period.  However, this doesn’t give you a license to eat whatever you want.   Here are some healthy ideas for you.

 

Don’t “Just Do It”.  Do It Like You Mean It – ReModel Fitness

Here is a great article on getting the right fitness mindset.

 

BCAA’s: Effective Dose for Muscle Gain and Fat Loss  – Born Fitness.

What are BCAA’s and should you be taking them?

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

Top 5 Fitness Articles of the Week – May 16, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

5 Reasons You’re Not Hitting Your Weight Goal – MyFitnessPal

How many of these mistakes are you making?

 

Switch Off Your TV: The Truth on Fat Loss – Breaking Muscle

This “lost art” is making it harder for you to reach your goals.

 

Stroke, Heart Attack and Death Risk may be Predicted by Grip Strength  – Medical News Today

“Every 5 kg reduction in grip strength increases death risk by up to 17%.”   Remember this next time we do Triple Crush or when I hand you a kettlebell with a thick handle – I could be saving your life.

 

 21 Reasons to Eat Less Sugar that have Nothing to do with Losing Weight – Greatist

Reasons #8 and #9 may surprise you.

 

5 Weightloss Mind Traps to Avoid  – IronCore Kettlebell Club

In case you missed it, this article will help you win the battle between your ears.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

Top 5 Fitness Articles of the Week – May 9, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

Can You Pass the FBI’s Fitness Test? – The Daily Hiit

Here’s something fun to try.

 

Lack of Sleep and Hormone Havoc – Girls Gone Strong

Here’s why you’re struggling to lose that belly fat and what you can do about it.

 

10 Reasons Why Women Should Lift Weights  – Bodybuilding.com

Reasons #1 and #2 should be enough!!  Share this article with your “I do cardio” friends.

 

5 Workouts and Activities To Do With Your Mom – Fit Bottomed Girls

And finally, it’s Mother’s Day so we’re not going to leave Mom out of today’s articles.  Enjoy your mom!!

 

The Gluten-Free Diet:  Everything You Need To Know  – Authority Nutrition

Gluten-free is HUGE right now and the food manufacturers are taking full advantage of the hype.   Yes,  it is mostly hype.   Even if you choose not read this article, remember this: “Gluten-free junk food is still junk food.”

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

BUSTED: These Flat-Belly Myths Are Killing Your Results

Everyone wants a flat, toned tummy.

 

canstockphoto2172839

 

In this article I’m going to address some of the worst tummy toning myths that are currently circulating and reveal the TRUTH behind them.

 

Which Ones Do YOU Currently Believe?

 

Myth 1 – You Can Spot Reduce Stomach Fat

One of the biggest myths around is that you can aim your fat loss efforts solely at just your stomach and by doing lots of core exercises, you can blast away the body fat from your midsection.

While it would be great if this were the truth, unfortunately it’s not that simple.

To lose your belly fat and make your abs visible, you must lower your overall body fat percentage.  To do this,  you must stick to an intelligent calorie-controlled meal plan that’s rich in natural, unprocessed foods.

And you must make sure you’re exercising at high-intensity four to five times per week –  CONSISTENTLY.

 

Myth 2 – You Can Exercise Your Way To Abs

Another popular stomach toning myth is that you can eat what you like as long as you follow a solid, intense workout program.

While working out certainly does help you burn body fat, you can’t out exercise a poor diet.

So if you’re eating a lot of processed or high-calorie food, start making some changes today and ensure that your diet is clean, reasonably low in calories and high in nutrition.

 

Myth 3 – You Can Run Your Way To Flat Abs

While it’s true that having a lower body-fat percentage is necessary for a flat tummy, many people incorrectly believe that low-intensity cardio (like running) will produce the desired effect.

Not only is this myth untrue but neglecting the RIGHT kind of workouts can severely limit your progress and totally prevent you from getting the six pack abs you desire.

So instead of doing “hours of cardio”, perform short bouts of high-intensity, resistance exercises.  This will strengthen your heart, burn TONS of calories and give you a nice flat tummy.

 

Myth 4 – High Rep Ab Exercises Are Best

Some people wrongly believe that, you should perform as many repetitions as possible with no added resistance, instead of of limiting your ab exercise sets to 10-15 repetitions with added resistance (or weights).

If you’re only performing no/low resistance exercises when training your core, you’re not going to get optimal results.

To get the most out of your ab training, make sure your ab routine includes a combination of high rep – no resistance exercises and lower rep – resistance-type exercises.

This powerful combination will tone up and flatten your abs while also adding the strength and definition that’s required to build a strong, sexy stomach.

 

Myth 5 – You Can Get Six Pack Abs With The Right Product

One final myth that many people fall victim to is that they can magically get six pack abs by investing in the right product.

We’re told that ab belts, wraps or lasers are all that’s needed to melt away stomach fat without the need to eat right or exercise.  The truth is that very few of these products work at all and even the ones that do work, give you very limited results and aren’t worth the cost.

So instead of wasting your time and money on these gimmicks and gadgets, invest in a solid diet and exercise plan and you WILL get the tight, toned stomach you’re after.

 

THE BOTTOM LINE IS:  To get lean, tight abs you need to be combining the right fat-burning, muscle-toning workout program with a solid diet – CONSISTENTLY.

Any advice that goes against this should be taken with a pinch of salt.

 

5 Weight Loss Mindset Traps To Avoid

The road to losing weight is rarely smooth.

The reason for this is that most people who set out on this road fall into various mindset traps which derail their entire journey.

The good news is that these traps can be easily avoided and have little or no impact on your overall success.

I will discuss 5 of the most common motivation mindset traps and explain how you can sidestep them.

 

1 – ‘Just One Won’t Do Any Harm’

For many people, dieting is the hardest part of their weight loss journey.

Going from eating fried chicken or sweet and sour ribs regularly to eating steamed vegetables and grilled chicken breast on a consistent basis is a big change and one that can be difficult to adjust to.

This results in using the excuse ‘just one won’t do any harm’.

While it’s true that the occasional treat won’t have a significant impact on your overall weight loss success, if it becomes a daily habit, it will sabotage your goals and lead to overeating.

To avoid this trap, allow yourself to eat the foods you crave in moderation.

A good balance is to stick to healthy eating 80% of the time and scheduling the other 20% into your weekly routine.

Then if the thought ‘just one won’t do any harm’ comes to you at any other time during the week, tell yourself ‘Yes, it will.’ and stick to your healthy eating plan.

 

2 – ‘This Isn’t Working’

When undertaking a weight loss program, many people tend to have near-sighted vision.

This results in them ignoring the end goal and instead looking at what they have achieved so far.

While it can be good to assess your progress, it’s very easy to fall into a negative mindset trap when doing this and then start to feel depressed about your lack of measurable achievement.

This then leads to you questioning the effectiveness of your diet and exercise routine and thinking:

‘This isn’t working’

To combat this negative mindset trap, tell yourself that healthy weight loss takes time and dedication.

Also, remind yourself that every positive step you have taken so far is moving you toward your goals, even if you don’t see any tangible results from it yet.

 

3 – ‘This Isn’t Fun’

One of the most popular misconceptions is that losing weight and getting fit is boring.

If you buy into this misconception, you’ll find that your attitude towards losing weight drops considerably and you’ll feel very little motivation to continue on your weight loss journey.

The good news is that this misconception can easily be fixed by understanding that you CAN make your weight loss journey fun.

There are plenty of enjoyable exercises you can try out as well as lots of tasty and nutritious recipes that you and your family can experiment with.

The process of searching and experimenting with new things will make it more fun and exciting.

 

4 – ‘I Don’t Have Any Willpower’

Willpower is simply the belief that you CAN achieve something.

When someone says that they lack the willpower to complete their weight loss challenge, they are actually saying that they’re too lazy or unwilling to find a way out of this mindset trap.

Fortunately, this belief is one that can be easily altered.

Simply look for where you’ve successfully exercised your willpower in any area of your life.  This could be in relation to your career or some other personal goal.

Once you find an example, simply use it to counter the thought ‘I don’t have any willpower’ every time it pops into your head.

 

5 – ‘I Don’t Have Time To Focus On Healthy Choices Today’

Time is precious and time CAN be made.

If I asked you to make time today to meet up with a celebrity or a future spouse, wouldn’t you clear out your entire schedule?

How much more important is your health and wellbeing?

Most exercise routines and nutritious food preparations take very little time.

If you want to achieve a healthier lifestyle, you can carve time out of your busy schedule to make it happen, but only if losing weight is really important to you.

 

In Conclusion

Staying motivated on your weight loss journey can be very difficult without the right approach.

As you can see from the 5 tips above, determination is key when avoiding the pitfalls and weight loss mindset traps that usually lure individuals seeking out a healthier lifestyle.

If you follow the tips and tricks outlined in this article, I promise that you will achieve all your weight loss goals.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

Top 5 Fitness Articles for the Week of May 2, 2015

5 Top Articles

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

Forming Fitness Habits – Body for Wife

Having a hard time sticking with your exercise routine?  This article gives you what you need.

 

15 Tricks for Killing Hunger on a Diet – Part 1 – Berzinator Fitness Designs

Yes, you must eat less calories to lose weight, but you don’t have to be hungry all the time.

 

Make this Simple Change to Start a Healthy Domino Effect  – MyFitnessPal

If you’re stuck or struggling THIS can get you going.

 

Amazing Aussie Video Explains Why Serving Sizes are Nonsense  – Weighty Matters

You grab a can of soup and you look at the food label and it says 150 calories and then you grab a different can of soup from the same company and it says 175 calories.  So you go with the first soup, right?  Not necessarily.  This short video will get you thinking.

 

Leaning Out?  You’re Doing it Wrong  – Eat To Perform

Can you “diet yourself obese”?    Here’s one woman’s journey (lots of lessons here).

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

Top 5 Fitness Articles for the Week – April 25, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

This is for everyone that still eats a McDonald’s (even though they won’t admit it) – Food Babe

This article is about McDonald’s but it applies to any fast food restaurant.   Even if you don’t have a weight problem do you really want (or do you want your kids) to be eating a mouthful of this stuff – even if they taste good?

 

Confessions of a Borderline Binge Eater – Fitness Magazine

If there are times you just can’t seem to control yourself around food then you’ll want to read this!

 

Is it okay to eat past 8pm?  – PopSugar Fitness

Here is a great answer to this question.

 

How to return to training after a low back injury – Breaking Muscle

You need to read this if it’s ever happened to you.

 

Floyd Mayweather explains why he’s chopping wood at training camp  – Post Game

We hit tires with a sledgehammer, but the effect is similar.  Find out why one of the top fighters in the world does this exercise.  (Thanks to Costin).

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

Top 5 Fitness Articles of the Week for April 18, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

How To Conquer Your Trigger Foods – Tony Gentilcore

Is there a certain food you just can’t seem to control yourself around?  Here’s a simple 3-step cycle to break the chains.

 

Training with Kettlebells: Why You Shouldn’t be Scared – Breaking Muscle

I LOVE this quote:  “We need to practice the right way – every time.”  Plus there’s a section with some good advice on “How to get started safely with kettlebells.”

 

How To Spice Up Any Meal.  Literally  – Nerd Fitness

Who says healthy foods have to be bland?  Spice up your life with these…

 

18 Reasons to Work Out and Eat Right that Aren’t About Losing Weight – MyFitnessPal

You only need ONE good reason – here are 18.

 

The Science-Base Secrets to Boosting Your Confidence  – Fit-Bottomed Girls

Boost your confidence and enjoy your life more starting today!  [Great infographic]

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

Top 5 Fitness Articles of the Week for April 11, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

My Switch to Strength:  The Tale of a Former Cardio Queen – Girls Gone Strong

This fitness trainer was doing 5-6 hours of cardio PER DAY and still gaining fat and then it all changed…

 

Why You Shouldn’t Trust Celebrity Before/After Photos – MyFitnessPal

Just because you don’t lose 10 pounds in one week like some celebrity says they did doesn’t make you a failure.   Stop believing the crap you see in the media – especially the media that’s trying to sell you something.

 

6 Reasons To Start Using Kettlebells  – Whole9Life

Here’s a great read and perfect to share with your non-kettlebell friends!

 

How To Get Your Act Together – Good Girl Fitness

Tons of great tips and ideas for sticking to your fitness and eating plans.

 

Is a Calorie Just a Calorie?  – Rochelle Griffin

Eating the right calories is just as important as eating the right number of calories.  Here’s why.

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

Top 5 Fitness Articles of the Week – April 4, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

 Taking Charge of Your Health: It Starts With Food – Podomatic

It Starts With Food is an excellent book that I read this year about how food affects your health.  One of the big takeaways is understanding why you can eat a bag of chips with over 1,000 calories and not feel full, yet when you eat two apples at 150 calories you can’t eat even one more.   Thank you to George P. for this podcast.

 

Weight Loss vs Body Fat Loss:  Stop Looking at the Scale – Denver Post

Weight loss is not body fat loss. Here’s a few more reasons why the scale isn’t your friend.

 

30 Unhealthy Food You Mistake as Healthy and their Surprising Swaps  – Healthy Holistic Living

I really like this one:  By Law food producers have to list ingredients in order of volume.  They know people are on the lookout for sugar, but they still want to market their products as healthy.   What to do?  They’ve come up with 46 different names for sugar so they can add a little bit of each type so they appear farther down the the list of ingredients.    Great article – thanks Holly J.!

 

What to do When the Scale won’t Budge – MyFitnessPal

So you’ve been doing everything right and after four weeks you step on the scale and… nothing.   Here’s what you need to do.  I like Option #3 the best.

 

The Female Guide To Getting Lean  – Breaking Muscle

Don’t let the title of this article fool you – guys you can follow this advice too!

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

Easter Weekend Hours

Happy Easter

 

Easter Weekend Hours

Good Friday – CLOSED

Saturday – CLOSED

Easter Sunday – CLOSED

Monday – OPEN (get ready)

Top Fitness Articles of the Week – March 21, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

 Is Cardio Making You Skinny-Fat? – Strength Sensei

It seems we’ve fallen back into the “aerobicize 80’s” again only this time we call it “cardio” because it sounds better and you get to use shiny equipment or $200 shoes.   Skinny doesn’t mean healthy.  Find out what you should be doing instead.

 

 8 Self-Sabotaging Lies and the Truth Underneath – Strong Coffey

Do you tell yourself any of these lies?

 

The Fat Loss “Secret” – You’re just not Working Hard Enough  – Breaking Muscle

If you’re not seeing results here’s what you’re doing wrong.

 

Getting the Most out of Your Turkish Get-Up – Dragon Door

There are way, WAY too many benefits of the Turkish Get-up to leave it out of your fitness program because it’s “too confusing” or “too hard”.

 

Settling the Great Grain Debate  – Precision Nutrition

Are grains an essential food group that makes up the foundation of a nutritious diet?

Or are they evil little packages of carbs and toxins out to make you fat and inflamed, and slowly kill you?

Find out here…

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

Top 5 Fitness Articles of the Week – March 7, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

11 Snacks That are Ruining Your Beach Body – Answers.com

Working hard and not seeing the weight loss you want?  These snacks could be the reason why.

 

Don’t Fail, Learn!  The Right Way to Talk about your Healthy Habits – myFitnessPal

How you talk to yourself can determine the course of your life.  Learn the right way here.

 

Strength and Honor.  Why a Strong Nerd is the Best Nerd  – Nerd Fitness

When all you do is cardio and never build strength you can never be the best possible version of yourself. Not just on the outside, but even more importantly…  on the inside.

 

The Monday Mindset.  The Nutrition Mistake You Keep Making – Roman Fitness Systems

If you’ve ever said to yourself “I’ll start again on Monday.”  then you need to read this article – TWICE!

 

9 Tips for Working Out in the Morning (Without it being Miserable)  – Fit Bottomed Girls

If you really, really want to workout in the morning but just can’t seem to do it, this article has some great tips to help you out. (#6 and #8 are VERY effective).

 

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

Top 5 Fitness Articles of the Week – February 28, 2015

5 Top Articles

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

How To Motivate Yourself into an Exercise Routine You’ll Actually Stick To – Lifehacker

This is a great article if you struggle with sticking to an exercise routine.

 

Why Your Doctor May Not Be The Best Nutritional Resource – Vitals

We know that doctors are experts on diagnosing and curing disease, but what about keeping you healthy?

 

Lifter’s Elbow:  The Cause and the Cure  – T-Nation

This article is for all those members complain that our kettlebell handles are “too thick”.  It’s about grip strength.  The stronger your grip the less elbow issues you will have.  Not only in training, but in life.  If you have elbow pain then check out the videos at the end on how to get relief.

 

Tony Robbins on Morning Routines, Peak Performance and Mastering Money – Tim Ferris

A fun and informative interview with motivational guru Tony Robbins.  If you barely roll out of bed each day and drearily “get through the day” then you’ll want to discover how creating the right morning routine will change your life.

 

What to Do When You Feel too Embarrassed to Exercise  – LifeHacker

Please share with someone who says to you “I’ll join when I’ve lost a few pounds.”  It’s like saying “I’ll go to the doctor when I’m feeling better.”    It all stems from fear.   Fear of looking stupid.  Fear of what others think (who really cares?).   Here’s a great article on how to get over your fears.

 

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

Top 5 Fitness Articles of the Week – February 21, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

Fitness is a Skill Not a Talent. Here’s How to Develop it – Lifehacker

Discover the 5 skills of fitness and use them to achieve your ultimate success.

 

Why “Eat Less, Move More” is the Least Helpful Diet Advice Ever – Vitals

Discover the “Positive Feedback Loop” that makes motivation a no-brainer.

 

Conserve Your Willpower: It Runs Out  – Wired

Your willpower is like a tank of gas.  You have a limited amount to use each day.  Here are 18 ways to conserve it for when you really need it.

 

15 “Health Foods” That are Really Junk Food in Disguise – Authority Nutrition

#3 is HUGE if you have young children.  Numbers 7, 8, 12, 14 and 15 are special pet peeves of mine.  Stop kidding yourself with these.

 

Exercise vs Diet: Which is more Important for Weight Loss  – Vitals

I love this quote:  “Sure, weight is lost in the kitchen,” says Dr. Freedhoff. “But health is gained in the gyms.”    In other words just because you’re not overweight, it doesn’t mean you’re healthy.

 

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.