RZ Remote Coaching

03/22/2021

We've been working with Jake for over a year and you can't find someone as genuine, consistent, and dedicated as him, ESPECIALLY while overcoming everything he has. Check out his story and what he's been able to create to help support those with Autoimmune diseases. We're so pumped for this guy!!! https://jakeschaap.podia.com/

The Autoimmune Income Solution course will help you create the life and work you love, while building on top of skills, experiences, and talents you’ve acquired throughout your life. This course meets you where you are.

03/16/2021

Proteins, carbohydrates, and fats make up your diet’s ‘macronutrients’. While ‘calorie balance’ accounts for 50% of a diet’s success, getting the right amounts of macronutrients account for another 30%. Get your calorie balance and macronutrients in check, and you’re already 80% of the way to creating a sustainable and successful diet! You CAN get very detailed with your macronutrient breakdown and focus on ratios, weights, etc., but if you’re new to healthy eating, its easier just to follow a few main points:
1. Get enough protein: around 1 gram of protein per pound of body weight. If you weigh 200lbs., try to get 200 grams of protein in per day and spread it throughout the day as much as possible.
2. If it IS a very active day, or you DO have an intense workout: have more carbohydrates than healthy fats.
3. If it ISN’T a very active day, or you DON’T have an intense workout: have less carbohydrates and more healthy fats.
Keep in mind, you still have to adhere to the ‘calorie balance’ principle: if you want to lose weight, eat less calories than you’re burning; if you want maintain weight, eat the same amount of calories you’re burning; and if you want to gain weight, eat more calories than you’re burning. But, if you do, you’ll have more energy, feel better, and see results sooner, if you can CONSISTENTLY bring in the right amount of calories from the right places.

03/15/2021

Productivity is about doing more, right? So, if trying to get one thing done is good, then trying to get a lot of stuff done all at once has to be better. Wrong! The other week covered the impacts that multitasking can have and why a single-track mind can help you be more efficient in your daily life. This week builds on that but gives you the next step in the process to help improve your efficiency and increase the amount that you’re able to get done.
1. Brain dump everything that you COULD do.
2. Delete 85% of everything that you wrote down and focus on the top 2 ‘to-do’s’ that are the biggest ‘needle movers’.
3. Prioritize the top 2 items and make yourself unavailable until they’re done.
4. Protect your time and energy and be ruthless about boundaries.
5. Once those items have been accomplished, start with step #1 and repeat.

03/11/2021

03/09/2021

Multi-tasking has become the norm in today’s world. With endless amounts of information, social media platforms to keep up with, work to do, and family to keep up with, it’s shocking we’re ever able to accomplish anything. Due to our multi-tasking though, no one thing ever gets done to satisfaction, and at the end of the day we’ve only ever done a marginal job of everything. Forbes looked into the statistics of multi-tasking and found that a whopping 98% of the population fails to multi-task efficiently. The two biggest concerns are the errors that can be committed, and the time it takes to complete said tasks when you continue to shift from one task to another. Ultimately, multi-tasking can reduce your productivity by as much as 40%. Conversely, if you were to remain focused on a single task at a time until it has been completed, you’d do a far more exceptional job. Not only that, but you would give yourself the opportunity to find enjoyment in the smaller details of life. So the next time you’re trying to trying to finish that e-mail, turn everything else off until you have completed the task and so how much faster it gets accomplished and how few mistakes you make doing it.

03/04/2021

Not all food was created equal. Proteins, carbohydrates, and fats have calories, but some are more calorically dense than others. Proteins and carbohydrates each have 4 calories per gram, but fats have 9 calories per gram. This is why food items that are higher in fat, have a higher caloric content. Cheeses, nuts, butters, oils, etc. can really crank up the caloric cost of your food if you aren’t careful so, when you go to meal plan, make sure you try and weigh your options out so you can stay on track.

03/02/2021

Exercise, in any form, helps you feel better, look better, and live a generally healthier life. Cardio is great for your heart, cholesterol, and blood pressure, not to mention helping you burn extra calories because of your increased heart rate. That’s half of the equation though. Recent studies have shown that strength training is essential to help build and maintain muscle, increase bone density, ease arthritis pain, and improve sleep and mental health. Don’t forget, building/maintaining muscle while trimming up also helps you look leaner and burn more calories (even after your workout is done). So what are the biggest takeaways to help build muscle?
1. Weight: Relatively moderate weight (adjust accordingly)
2. Sets: 3-5 Sets per exercise (ease into it)
3. Reps: 8-12 Reps per set
4. Technique: Full range of motion for every exercise to increase regional muscle activation, joint preservation (due to lighter weight with full range of motion), and standardized technique (to track progress over time)
Just like everything else under the health and fitness umbrella, make sure that you are consistent and patient with your progress and results. Focus on one day at a time and know that tomorrow will be better because of the work you put in today!

02/26/2021

Being inspired and motivated won’t last long enough to keep you dialed into a new diet or exercise program. It’ll get you to the starting line and maybe through the first leg of the race, but you need to have tools to maintain your forward progress before it stalls out. Living intently, and with a purpose, gives you a better view of the finish line and a backup energy source for when motivation and inspiration are low. You can live intently by taking time each day to:
1. Mind: Learn something new, change your point of view, or think with care
2. Body: Stretch, reach, extend, move, recover
3. Heart: Be thankful for what you have and give more than you get
4. Soul: Take time each day to find a moment in all the chaos to breath
If you spend time checking on yourself daily, you’ll in turn have a great idea of where you’re heading. So whatever you choose to do, embrace it and commit fully to it. If you don’t, why did you start doing it in the first place?

02/26/2021

Getting rid of that unwanted extra fat is one of the biggest reasons people start working out. Working out will help, but only if you’re consistent with diet habits that support fat loss. Diet habits shouldn’t make you miserable or include ‘special’ supplements but should focus instead on creating a lifestyle change to put you in position for long-term success.

1. Consistency- Base your diet off of YOUR strengths, weaknesses, and habits to make a permanent change.
2. Calorie Balance- Create a sustainable calorie deficit (around 500 calories less than you burn in a day).
3. Eat Enough Protein- Spread your protein intake across your meals equally.

There are no quick fixes or cheats to get you there faster, just patience, consistency and discipline. You hold the key to your own success, just make sure you map out your plan so you can hold yourself accountable along the way.

02/23/2021

Improve yourself by 1% per day, an overused, but timeless principle. A study in 2018 found that on average, people spend 3 hours and 35 minutes on their smart phones per day listening to music, scrolling through social media, and playing games. When you think you don’t have time to improve yourself, managing your phone use or multitasking will more than likely free up more than enough time for you to make some profound steps in the right direction. Learn something new, set a ‘step goal’ for the day, or read a book, just make sure it’s something that is challenging to you. Brett Bartholomew, a fellow strength coach, said that ‘average is an infection’. Break out of the norm, find your passion or a weakness you need to improve on and go to work. Consistent, small steps over a long period of time will take you to places you never thought you could go, you just need to get out of your ‘average’ routine and put yourself out there.

02/18/2021

Theodore Roosevelt said, ‘do what you can with what you have, where you are’. You are truly capable of doing anything you want, it may just be a matter of time, patience, and focused work to get you where you want to be. Yes, thoughts will flood your mind telling you it’s not worth it, but that’s because you’ve never pushed yourself through that barrier. When you do break through, you’ll find a new layer of yourself that you never knew you had. Physical and emotional barriers are a tough nut to crack, but it will open the flood gates for experiences that you’ve never had before. Confidence, health, strength, endurance, power, and so many other results are right around the corner from where you are right now, you just need to use the resources you have and go to work.

02/16/2021

There is no such thing as a perfect moment. You can try and wait for a more opportune time, but more often than not, you’re just delaying the inevitable and sometimes making it harder on yourself. It’s not easy to put your foot down and force yourself to get ‘that thing’ done, but it’s the best way to do it. Hitting snooze when your alarm goes off or waiting to go to sleep until the show ends are everyday examples and simple things to adjust to improve your life quickly. For one day, avoid waiting for ‘your perfect moment’ and just go for it. More than likely, you’ll be able to see how much time you can save and how much more productive you are.

02/11/2021

A new study that followed 14,500 men and women over a 15-year period, found ‘substantial benefits’ from those that became active (or more active than they already were) later in life. This study proved that higher physical activity levels (regardless of previous activity) were linked with a longer life span. How much exercise? People who started the study without following any regular exercise program and increased their activity level to 150 minutes of moderate exercise per week were at a 24% lower risk of death and, more specifically, 29% lower risk of cardiovascular death and an 11% lower risk of death from cancer. These statistics alone should be enough to get you moving towards a healthier lifestyle. There is no step to small, nor a step too large when it comes to exercise. Start small, progress safely, and have fun. Life’s a lot more fun when you’re able to live it.

02/11/2021

Does someone like Michael Jordan leave negative comments on others social media posts? Probably not. It’s an extreme example, but he probably manages his time better than that and he uses his platform to better the lives of others. Kevin Hart, an international movie star and king of comedy, happily admits that he finds the light in every situation that he’s in rather than joining in the negativity of others. He swears that his positivity is the main reason for his happiness with his success just being a byproduct of it all. These examples may be the elite few, but serves as a reminder of what proper time management and a positivity can do for you. So don’t get caught up in all the hate and negativity, you’ve got your life, live it to the best of your ability.

02/09/2021

An individual’s thoughts can trigger emotions that will result in an action (or lack of action). Those original thoughts will greatly influence the success of the action depending on how positive or negative they are. You don’t have to walk around with a fake smile pretending to be happy all the time, but when you think positive ‘can-do’ thoughts, you’re more likely to have successful results. Negative thoughts, however, will often convince you that you’re incapable, unworthy, or that ‘it’s just a waste of time’. Those thoughts stem from how you feel others will perceive you and your actions. Ironically, solely trying to be recognized or appreciated by others will only bury those thoughts deeper. Focus on the bigger ‘why’ behind what you are trying to accomplish with a positive attitude and watch everything fall into place the way it needs to.

02/07/2021

Consistency is the BIGGEST factor in determining the overall success of a diet (and exercise program for that matter). Typically, normal week-day routines will help you stay accountable to a diet. Weekends though, end up being the challenge for most people. Extra free time and access to snacks with big cravings will put your weekly ‘calorie intake average’ high enough that you offset what you worked so hard for over the week. You don’t have to count calories or track macros to know if you’re going overboard either. If losing weight over time is your goal, consistently eat about the same amount each day and watch your body weight. If your weight doesn’t consistently (there’s that word again) drop 1-2 pounds per week, you’re eating too much. Make a slight adjustment and go at it again.