Posts Tagged ‘mohr results’

We went out with some friends last night.  Our previous neighbors who are both musicians invited us to an event they were hosting in their new condo.  The event was centered around another musician who lives in Louisville, but is pretty well known in the music circles as a professional classical and jazz pianist. 

Admittedly neither of us are into that type of music, but we went to show them support.

And to be honest, we we’re both more than impressed.

Of course Mr. Pickens is super talented, but throughout all his travels, teachings and worldly experiences, he actually shared some very cool and inspiring stories.

At one point in the night, he stopped playing and talked about the importance of two words.

Show. Up.

He was referring to being present.  Wherever you are.

With a spouse in conversation.  Not distracted by your phone or whatever else.

With co workers.

With yourself.

With your kids. 

With whatever you are doing.  At the gym.  Cooking.  It doesn’t matter. 

Show. Up.

It actually hit home today when I was at the gym. 

After going out with our friends, having a couple drinks with them …

…then going to bed later than "normal" I struggled a bit to get up this morning to get there.  But for me, if it’s not done in the morning, it’s not done.

In my head, while contemplating staying in bed or going …

… I was reminded to "SHOW. UP."

I went, had a great workout and glad I did.

Then it was interesting.  I was in the locker room afterwards and overheard a conversation between two guys.

"How was your weekend?"

"Well, it was the weekend.  Now it’s Monday – back to the daily grind.  Another week ahead.  Always something to do."

And the tone in his voice was very lackluster and not at all excited.  In fact, it was just the opposite. 

There was a lack of control.  If I were to ask him about his day, he certainly would have been complaining about being "busy" … and "working for the man" … 

Sad reality, actually.

What can you do to "Show. Up" today?

Maybe during dinner time with your family you can turn off the TV.  Actually have a real conversation. 

Put your phones in another room so there is no buzzing, beeping and people staring into their laps while pretending to have conversations with people who are actually in front of them.

Show. Up.

Be engaged.
We’re actually both looking into a meditation program to use each day.  Help us focus more.  We’ll let you know more once we dig in further into this … 

Help us be more engaged.  With each other.  With our kids.  With work.

And it all comes back to these two words. 

Show. Up.

Can you please "show up" and click the ‘like’ button below to share this important PSA. 

Shocking Top Protein Food (with recipes!)

For those who know me, they know I am FAR from handy.

best source of proteinI’m not afraid to admit it.  I wish I had some more basic skills in the "handiness" area, but I don’t. 

My dad is super handy.  He’s done electric, helped build their deck, crown molding, the stone wall on the back of their fireplace, tiling … you name it, he can do it.  That just didn’t get passed down to me.

The kitchen is where I’m most comfortable. 

Our Shun knives are like my hammer and nails.

Anyhow, my Uncle Mark is also very handy — he’s actually in the construction business.  A few weeks ago he and my cousin were driving across the country from PA to Colorado.  Lucky for us, they came right through Louisville so stayed the night. 

We were talking shop — nutrition and construction — two things we’re all well versed in, each in our own way.  We’re looking to do some work projects in our house and both my cousin Drew and Uncle Mark are personally interested in nutrition.

So we’re plowing through some carb bomb lasagna, bread and fantastic wine and my Uncle Mark asked Kara to pass THE best food source of protein — ounce for ounce. 

Well, he didn’t quite ask for it like that.  That would be odd.  But he asked for this surprising source of protein. 

It wasn’t the meatballs.  Or the nuts on the salad.  Surely wasn’t the bread, lasagna or wine.

It was the Parmigiano cheese.  And, take note — Parmigiano ensures you’re getting the REAL thing, not the "Parmesan" that is often found already grated in a plastic container to sprinkle on foods. 

Ounce for ounce Parmigiano cheese is the single best food source of protein. 

1 oz of Parmigiano offers 11 grams of protein.  As a comparison, fish, chicken and red meat provide about 7 grams per 1 oz. 

It also tastes damn good and because it’s such a strong flavor, you don’t need a lot to flavor your food.  So it’s really a win win — you’re not loading up on fat and calories because a little goes a long way. 

That being said, it takes a lot of Parm cheese to get 1 oz.  So we’re not suggesting replacing your other protein rich foods with Parm, but for the strong flavor, it’s a great addition to salads or eggs, for example, for a little protein and nutrition boost.

Here are two recipes we love using some high quality Parmigiano cheese.

Arugula Salad with Orange and Parm

2 large handfuls arugula
1 navel orange (peeled and sectioned)
Shaved Parmigiano cheese (use a potato peeler and don’t be shy)
Drizzle extra virgin olive oil (about 2-3 tsp)
Sprinkle Kosher salt

Mix all ingredients, chop with kitchen shears and enjoy

Superfood Power Pesto

superfood recipe2 cups basil leaves
1 large handful walnuts (toast for added flavor)
3 oz high quality Parmigiano
1/2 – 3/4 cup extra virgin olive oil
3-4 garlic cloves
3 large handfuls fresh spinach (bonus superfood!)
2-3 large pinches kosher salt (start with less and add more if needed)

Add all ingredients to a powerful blender or food processor.  Blend until smooth and enjoy in eggs, over wild salmon, chicken or pasta.

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My HUGE Mistake Can SAVE You…

I almost lost at my own game.

This is serious, but my mistake can REALLY help you!

I was traveling in Orlando FL for some talks.

I always plan and pack well – mixed nuts, some portable fruit, packets of salmon, etc.  But this trip is a bit different — I knew the setup, where I was speaking, and I’d have some great food at my fingertips whenever I wanted.

So I didn’t plan like I usually do — just some basics.

And it came back to bite me. 

I’m on the way home yesterday and was pretty hungry.  Fortunately it’s a decent size airport with some solid options.  Could always have more mixed nuts, some fresh fruit, or maybe even a smoothie if done right.

You see, when we travel we almost always carry along some packets of BiPro protein — our protein of choice here at the Team Mohr HQ. 

This way you can bring that to most smoothie places, ask them to use that, mix it with water or milk, some fresh or frozen fruit, and you’ve got a great quick meal.

Now, some people working there cooperate — others do not, but we always ask anyhow if we’re in a pinch.

But I didn’t bring the protein this time.

That’s OK, I thought — I’m going to venture into the dangerous waters of the 125 g sugar bombs that are sold at Smoothie King and the others — and figure out a decent option.

So there I am, staring at the menu; studying it like I was in med school preparing for the MCATs.  In fact I was looking so long, trying to decipher the marketing gibberish, that they asked me 3 times if they could help me.

I think they were ultimately sorry they asked.

"I’m checking out the Muscle Punch Smoothie — it says strawberries and bananas.  Is that real fruit or fruit juice or puree?"

"Real fruit for both."

"And do you guys use frozen yogurt as the base, regular yogurt, water or milk?

"Water"   I think we’re getting somewhere.

"So there are no juices, syrups, or anything else outside of what’s listed?"

"Outside of ice, no.  It is a soy protein in there, but we can substitute whey protein for the soy if you prefer that."

"Alright, I’m going to do that one — the small size — and I will substitute the whey for the soy."

I admittedly felt proud for navigating this menu — loaded with marketing hype — as best I could.

I watch him put the water in there.  Excellent.

Then the scoops of bananas and strawberries.  Perfect.

Scoop of protein powder.  Ice.

Then he added a few squirts of something in a container. 

"What is that," I asked?

"Wheat germ oil."  OK.  While I would have preferred actual wheat germ, since I love the flavor, the oil will work.

And then he grabbed two more bottles and added several squirts from each. 

"What are those two things you just added?"  He said "vanilla essence and honey" and mid sentence he added a scoop of something else.

Not even asking what the other scoop of powder was, I said "HONEY?  It doesn’t list honey on the menu. I have a honey allergy, so I’m sorry I can’t have that."

And I left, embarrassed that I was almost beat at my own game – but proud – I fortunately came out on top.

You might be thinking — MOHR, it’s HONEY — it won’t kill you. Lighten up a bit.

And you’d be right — it won’t.  But, first of all, it wasn’t a little teaspoon of honey.  It was a lot more.  And seeing as they didn’t list honey on the label, I also wondered what that powder was.

I got home, logged on to their website, and realized quickly what it was.

TURBINADO (ummm, in other words, MORE SUGAR).

In fact, here it is, cut and copied from their website.  "Strawberries, Bananas, Soy Protein, Non-Fat Milk, Vanilla, Wheat Germ, Nutritional Yeast, Turbinado, Honey"

Interestingly, in the store they listed just strawberries, bananas, protein and wheat germ.

And do you know what the smallest size cup of liquid candy would have given me — 84 grams of carbs, 75 of which ARE SUGAR!!! 

I didn’t want to pay for the shake I wasn’t going to drink, which is why I threw out the food allergy fib … it’s an easy way to always get you off the hook and since this guy already made it, it technically was otherwise mine.

Lessons from this trip:

  1. Plan ahead regardless of how well you think you’ll be eating.
  2. You’re in complete control of what is offered to you.
  3. You can always use the "food allergy" lie if you don’t want to otherwise say no. 

In case you’re wondering, I did get a little bag of mixed nuts from another vendor and called it a day. 

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Wow, lots of interest and "FB likes" to our post the other day regarding our blog last week suggesting people "stop thinking" to change body composition.

Here’s another piece to this puzzle.  But it may upset some people.

Ready?  We don’t care what type of nutrition plan you follow …

Paleo Diet, Low fat, Low Carb, Raw foods, etc.

We care that you stick to it.

There’s an acronym we use when sharing this with people:






We’re not saying there are not better approaches and worse ones for long term success, so we’re always going to steer people in the right direction — but not traditionally through "diet" changes, and instead more so through behavioral changes that help reach their goals.  For example, replacing a daily serving of chips with a handful of pistachios and a piece of fruit isn’t really a "diet" per se, it’s a simple behavior that will ultimately help with success down the road.

But at the end of the day, ANY program you follow will work … it’s just that most get upset that results aren’t coming as quickly as they hoped, or maybe they get bored with the food choices they are limited to on the particular plan they are trying to follow and as a result, throw their hands up and do nothing. 

We do know if you’re diet is too complex, it will not have staying power.

Which is why we always suggest going back to basics.  This is the purpose of the "7 Word Diet" from Michael Pollan we’ve talked about before.

Eat foods. Not too much. Mostly plants.

Pretty basic, yet easy to remember.

And again, more important than following any "diet" is following the simple behavior tips and strategies that will help with permanent success.  These aren’t rocket science tips and strategies — there is nothing sexy about eating more veggies and fruits, for example — but we don’t need rocket science, we need permanent simple strategies that will help people with long term success.

  1. Eat a veggie or fruit with every single meal and snack
  2. Replace all liquid calories with non calorie alternatives.
  3. Include protein with each meal
  4. Replace junk fiber free carbs with high fiber alternatives
  5. Eat less of whatever you’re eating

You see.  Not rocket science.  Far from "sexy."  But follow those 5 strategies on a regular basis and you will be successful.

Spread the word that DIETS aren’t the answer!  Share this with your friends on FB by clicking the "like" button below…

Is Weight Watchers the BEST Way to Lose Weight?

Weight Watchers is the BEST Way to Lose Weight

…at least according to a recent study in the journal Lancet.

Basically the study separated subjects into two groups — one group who followed the Weight Watchers plan with weekly meetings or the other group who met once monthly with their primary care MD. 

What they found after 12 months was that the group following the Weight Watchers plan lost 11.1 lbs compared to the 5 who met with their MD’s. 

Few things here.

  1. Regardless of which "plan" was best, 11.1 lbs in 1 year isn’t impressive.  That’s less than 1 lb per month.  We’ve had people in Mohr Results Boot Camp lose this in just 1 boot camp session and continue on to lose 60 lbs in a year working with us.  More importantly, they’ve maintained it.
  2. Accountability works.  One of the reasons Mohr Results Boot Camp is successful is accountability.  It’s the same reason Weight Watchers is successful.  The more accountable someone is, the better they’re going to do.  So meeting weekly in the study mentioned earlier … to meeting one time per month with a physician is like comparing apples to oranges.
  3. Most physicians aren’t trained in nutrition/exercise.  In the physician’s defense, Weight Watchers staff aren’t either … but being surrounded by other people in the Weight Watchers group also incorporates the much needed social support to successfully lose weight.

We’ve also done our fair share of "diet coverage" and offered the most effective weight loss tips.

But you know what, forget the study in the Lancet or the countless other research studies out there.  Do you want to know the absolute BEST Diet in the world?  Hands down, no questions asked?

How can we be so confident?

Because we’ve seen it work.  Over.  And over.  And over again!

It’s the way people looking to lose weight in Mohr Results Boot Camp are so successful.

The Best, Absolutely MOST Effective Diet in the world …


The One You Stick With!

Sure, we can discuss the various intricacies of The Dukan Diet vs. Weight Watchers vs. Zone vs. visiting monthly with your doctor ’till we’re all blue in the head.

And, to be honest, they all "work" if your sole goal is to lose weight.

But they work the best when you stick with them.

Any diet will work when you stick with it.  ANY. 

But that’s the challenge.  Sticking. 

So rather than splitting hairs about every little detail within a particular diet, let’s look big picture because that’s where you need to focus your efforts.

Take it one step at a time. 

Decide what YOU can do each day to make a difference.  Replacing a junky 100 calorie snack pack with a piece of fruit.  Perfect.

Swap out nuts for potato chips or pretzels.  Voila.

Trade in your doughy refined bagel for 2 eggs with a bit of veggies. 

Baby steps, like those, are what will work LONG term.

Diets won’t.  They’re short term, immediate gratification approaches to something that requires permanent change.

You can lose 5 lbs overnight if you eliminate carbs. Heck, you can probably lose more.  But is that really a long term success strategy? 

There are a few nuggets of weight loss "goodness" above — be accountable to someone and make sure you have positive social support (this could be online, in person, etc) to be able to lose weight and keep it off!

So, at the end of the day, the BEST Diet in the World is the ONE YOU WILL STICK WITH!

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