Team Killa Set #2 – In the GYM!!!

IMG_5585I was recently asked, “What did you think about the gym before you started working out with Coach Rob?”

Well — let’s just say I didn’t like to think about the gym, which was totally obvious by the state of my body.  I would occasionally get on the treadmill or elliptical but not without my reservations.  I mean, I was FAT!

Imagine this if you will.  I was overweight and walked into the gym in baggy workout clothes, I jump on a treadmill between “Workout Wendy” in her cute form-fitting ensemble and “Fitness Frank,” who is so muscular it’s a bit distracting.  Walking on the treadmill and keeping my balance on the elliptical needed to be my main focus, not what others thought of me or how I looked, but it is human nature.  We all want to put our best foot forward but when you get winded after a few minutes of working out, you wonder who noticed.   IMG_6065
Although I would attempt to boost my heart rate and get in a cardio workout, I was too intimidated to even approach the free weights area, so I made minimal progress.

Now, one year in to my journey with Coach Rob, I walk in to the gym with a plan and confidence.  I know exactly what exercises I am going to do and have no problem busting out some cardio and pumping iron with “Wendy” and “Frank!”  I am all in! #TeamKilla BAM!!!


The MILLION Dollar Word

IMG_5107Motivation is a 10 letter word that is worth a million dollars! No goal can be achieved without maintaining motivation and staying on track.

The motivation to take care of yourself quickly falls by the wayside when a child needs something, work is pulls you in several directions, or let’s face it, you’re just too tired to put forth the effort.  I stress the importance of motivation and just showing up to all my clients.  Some days you may feel like you are only able to do 20 minutes on the treadmill when you normally do 50, but every minute counts and showing up helps you maintain the motivation and consistency.  An integral part of staying motivated, is to find a source of inspiration that speaks to YOU and to remain positive!  Maintaining motivation is tough for most of the world, so I have laid out a few tips to help you find your motivation.

To maintain motivation, encourage yourself like you would encourage your best friend, child, or co-worker.  Far too many times, we are inclined to think negatively about ourselves and the areas where we need improvement.  We would never sit silently by if a friend or child was constantly putting themselves down, so why treat yourself this way?  Men and women alike, would benefit from changing their inner dialogue to positive thoughts, especially in regard to health and fitness.  Instead of telling yourself you need to workout because you are “fat,” “out of shape, ” or  have “let myself go,” say one of the following affirmations: Dwayne-Johnson-The-Rock-Motivation-Quote-about-Success “I am working on being healthier.”   “I am investing in myself and my health.”  “I am working on being the best version of me.”

To maintain motivation, surround yourself with support.  A supportive environment will serve as a safety net when you are struggling to maintain your motivation or need a pep talk.  Reach out to people who live a healthy lifestyle and ask for tips, advice, and use them to hold yourself accountable.  Accountability partners can motivate you in a number or ways; they can remind you of why you’re on this journey, encourage you to make it to the gym, and be your biggest cheerleader when you have successes.
To maintain motivation, find resources that speak to you!  
There is not a single motivator that works for everyone; like eating plans and workout regimens, try as many as you need to try until you find the right fit.  The internet provides infinite resources that are available 24/7.  As you are surfing the web, note your reaction to fitness pages, health blogs, or transformation photos and add the most inspiring to your “favorites” for continued motivation.

IMG_5099There is no universal answer for maintaining motivation. All of my real warriors, are motivated by different things. I have some that are motivated by health issues, some are motivated by wanting the ideal body, and some are motivated by wanting a better quality of life. One thing they all have in common is that they have found the key to keep motivated and work consistently and persistently on themselves.


Fresno Fit Chef

IMG_5956My passions are food, weight lifting, and fitness but that hasn’t always been the case.  My life changed when my trainer, Coach Rob, introduced me to WEIGHTS!

I am a quintessential example of unhealthy extremes and self medicating.  I have been so thin that I wore children’s clothing and I have also been an over 300 pound alcoholic.  It was clear that I needed to learn moderation, find a plan that worked for me, and overhaul my attitude about life and my health.

When I was in high school, I was a swimmer, a dancer, and a cheerleader; with the metabolism of a teen and these activities, I wasn’t an overweight child.  Long past high school and after years of struggling with my weight,  I was 324 pounds.  Everything ached, my hips and back hurt, and I was drinking regularly.  I knew I needed to do something to change my life.  Too embarrassed to go to a gym, but certain I had to change my life, I called Synergy Fitness and was introduced to Coach Rob.

When I met Rob, I needed someone who understood where I was both physically and emotionally.  Physically: I couldn’t plank for even 2 seconds and I couldn’t do a push  up, nope, not even 1.   Emotionally: I was drinking too much, had a negative attitude, and was embarrassed by my inability to perform simple workout tasks.  After my first session with Coach Rob, my homework was to practice doing a push up.  I was below ground zero.  image1

Rob and I worked on my fitness, my diet, and most importantly my attitude.  I decided if I was going to spend money on a personal trainer, I was going to follow what he said to the letter.  I committed to the process and implemented everything Rob said and within 8 – 9 months, I lost 70 pounds and gained a lot of MUSCLE!

I don’t think any other trainer could pull out of me what Rob pulls out of me during every workout.  My goal was to get rid of my hip and back pain and in the process, I changed my life and discovered my passion, myself, and my NEXT GOAL!

You can follow my continuing journey on Instagram @FresnoFitChef and on Facebook @FresnoFitChef!


Consistency gets the JOB DONE!

Today while finishing a future blog, which will introduce you to a new “Coach Rob J’s Real Warrior,” I was inspired to post this excerpt on CONSISTENCY!  Fresno Fit Chef, Barb, has achieved and maintained consistency for 3 years.  Look for Barb’s inspiring story Saturday, June 24th.  Here are some tips to help you become consistent with your fitness routine.  IMG_5580

Achieve Consistency — Consistency is the true key to achieving any goal!

When you begin a new program, it is important to create a consistent effort to build a new healthy habit.

  • To be consistent, incorporate workout time into your daily schedule.  The number one excuse people use to avoid starting a workout routine is lack of time.  Block off time for your workout and commit to keeping your schedule.  Do not make excuses.  Some of my clients come in as early as 4:30am, because they know that no one is going to call them for coffee or happy hour that early!
  • To be consistent, commit to maintaining your new schedule for 30 days.  Think of your fitness routine as training your body to operate differently.  When you are training on a new job, your superior will allow ample time for you to be trained and learn the new tasks.  Your body is learning new tasks and you will undoubtedly be using muscles that seem “new.”  According to most “success gurus,” it takes 21 to 40 days to create a new habit, which reinforces that consistency is key!Barb
  • To be consistent, start small.  When you start working out, commit to 2 to 3 times a week and work up from there.  You may only be able to walk on a treadmill for 15 minutes, but do the 15 minutes consistently and your stamina will grow.  If you try to do too much too soon, you will likely wear yourself out, and give up before you give yourself a chance to adjust. As you work past the initial soreness and fatigue of adding workouts to your week, have faith that you will be able to increase your time in the gym.  Trust me, results do not happen overnight!    

The portion below was originally published in the “Fig Garden Villager” in January 2017 and it has also been published on this blog.

The GIFT of Fatherhood

IMG_5131I think fatherhood is a precious gift because it gives fathers the opportunity to raise, lead, and unconditionally love their little ones.  I can remember the exact moment when I was ready to be a father.  I was sitting down and as clear as day, I visualized what it would be like to hold my future boy in my arms.  It was surreal, but I knew in my heart I was ready.

For me Fatherhood means: Leadership, Protection, Service, Strength, Discipline, Fairness, Love, and of course being Silly.  Come on, how else does a man get through being a father without a sense of humor about parenting?  I absolutely love being a dad!  There is nothing greater than to watch your little one(s) grow, mature, and develop their own personality.  I’m so thankful for the dad that I have and thankful for the privilege of being a father myself.

My Motivation

To all my fellow dudes that are out there doing there very best for their families —

Happy Father’s Day!!!      

Coach Rob

#fitness #fitfam #fitlife #goals #eatclean #healthy #lifestyle #gymaholic #goals #hardwork #crushit #bam #bamlogic #workoutmotivation #fitnessmotivation #fitnesscoach #coachrobj #motivation #gymlife #getfit #gethealthy #coachrobjsrealwarriors #fatherhood #Love #dad #myson #mygift

Begin with a Goal!

If you have never been to your friend’s new home or a new business, do you ask for directions and plot your route? Do you just get in your car and start driving? Do you program your location into your GPS or Google maps?  It would be unlikely that you would end up at your intended destination without some guidance if you did not know where you were going.IMG_5127

Many people make attempts to focus on their health and wellness without setting appropriate goals. Goal-setting can be simple or it can be very complex, but what all goal-setting has in common is that it is a plan of action to achieve a desired result.

The portion below was originally published in the fig garden village her in January 2017 and it has also been published on this blog.  If you need help setting new goals, please contact Coach Rob @

559-213-7519 or!

#fitness #fitfam #fitlife #goals #eatclean #healthy #lifestyle #gymaholic #goals #hardwork #crushit #bam #bamlogic #workoutmotivation #fitnessmotivation #fitnesscoach #coachrobj #motivation #gymlife #getfit #gethealthy #coachrobjsrealwarriors






Chef B-Rizzle Gets Fit

IMG_9105My life has been pizza for as long as I can remember.  Now pizza is not my favorite food, but pizza pays my bills.  My career has revolved around pizza since I was a 14 year old kid working for my dad in his pizza place.  When I was a kid, I did dishes for my dad at his restaurant and got paid in pizza.  I was active and played baseball, but was always a bigger kid.

As I grew up, I went from working for my dad in the restaurant, to working for a restaurant corporation.  The corporate run restaurant was much different from my dad’s place.  High-stress, lots of politics, and I was required to taste-test every item, which was almost 2,000 calories a day.  After several years of working in a corporate restaurant, I left to go work for another pizza chain in a quality assurance and training position.  Less stress, less politics, and a lot less calories — the only draw back, I went from being on my feet for 10 – 12 hours a day, to being sedentary the majority of my day.

One year later, at a routine doctor’s visit, I found out I had gained 30 pounds and was at my heaviest.  It was the week after Thanksgiving and we were headed into the holidays, I left my doctor’s office with an eating plan, a jar of protein powder, and the drive to lose 100 pounds.  In 6 months, I dropped the weight by severely restricting my calories and doing cardio every single day.  I was obsessed! I went from a 4X shirt and 48” waist to a 2X and a 40” waist in those 6 months.  With the heat of summer came a decline in my exercise routine and BBQ season, so I indulged a little more than usual.IMG_2551

I kept the weight off for a few years, but in April of 2011, I stopped chewing tobacco and within a year, I gained every pound back,  Personal and health issues, work stress, snacking, and being paid to taste pizza every day easily added that pounds on.  I was miserable.

I finally decided I needed a change that was permanent and a plan that I could actually implement daily.  I have always hated working out in front of other people but I knew working out was my only answer.  A friend of mine referred me to Rob and the environment was perfect for me.  I was able to concentrate on my workout and focus on my health.  I was food prepping, walking on my lunch hour, and working out with Rob 2-3x a week.  IMG_1445One thing about Rob, is that even at 5:30am, he is ALWAYS positive and in a GREAT mood, which makes showing up much easier.  I have been “showing up” for over a year now thanks to Rob’s commitment to making every person he works with comfortable!