Adversity. Injury. Positivity.

This week has been a very trying week; I tore my quadricep tendon from my knee cap. While my career and my life revolves around activity, fitness, and strength, I am obviously human and face setbacks like many of my clients.

I work with people in all stages of physical fitness and health struggles, so now it’s time for my to lead by example. Like I tell my clients, I will not allow adversity or injury to take away my positive outlook. I am committed to “showing up” and moving forward. Looks like it’s my turn to take some baby steps.

Thank you for your messages and prayers. I am truly blessed to have the love and support of my clients, friends, and family.

#MondayMotivation

monday March 25Yet another Monday is upon us, so it’s time for your weekly motivation and push toward a healthy and productive week.  If you need a few suggestions for some Monday morning exercises, check out this link.  Hopefully you will start moving early on this Monday and keep on moving all through the week.  Are you tracking your workouts?

Never miss a Monday! BAM!!!

Fitness Friday with Team Sunshine

You may not believe this, but not all of my clients come in saying they want to be a size 4, with a Kardashian booty, and rock hard abs. Many of my clients just want to get back to their normal and rebuild the strength they had prior to a surgery or health issue.

I have worked with Debby-Deb aka Sunshine for over 18 months. When she started, she was only 3 months into recovery after having a complicated L3 L4 Spinal Fusion which resulted in some nerve damage. Her goals were and are pretty realistic.

  • Regain her balance
  • Strengthen her core to aid her back health
  • Lose the 35 pounds she’d gained after he accident / surgery
  • Get back to wearing high heels

All achievable goals, but not without pitfalls and hurdles. After returning to work, she had to take time off of training due to renewed spinal and hip pain.

Well, we figured out a new plan of attack! She has a new goal and we have a new deal! We are starting back at the basics and we aren’t going to let pain keep her from her sessions. If all we can do is spend our time together stretching out those problem areas, we will work through the pain. Our deal is that she shows up no matter what and we adapt, overcome, and persevere to achieve her new goal! Stay tuned and see what tenacity and showing up can do! Bam!!!

Monday Motivation

The only way you’re going to change your body, improve your health, and live a better life is to do it. No one can push you like you can push yourself. No one else can do it for you! Change your life one Monday at a time. BAM!!

Team Chelly-Chel’s Fitness Friday

Today’s Friday Fitness Focus is with Team Chelly-Chel! If you have been following this Coach Rob’s Real Warrior, you can see that she is putting in the work and killing it every step of the way.  Click here to see her story from our first Team Chelly-Chel blog.

Today she is demonstrating the Bulgarian Split Squats w/ ISO Lateral Holds.

Below are key tips to remember when performing this Split Squat.

  • Your back should be facing a standard bench or box of equal height.

  • Place one foot behind you on top of the bench or box*.

  • Lower your back knee toward the ground by bending your front leg.

  • Balance is key, so tighten your for and pay extra attention to your tempo (speed) to ensure proper execution of the movement.

Tag me when you try out this variation of squats and work on those quads! BAM!!!

Monday Motivation

Love ’em or hate ’em, Mondays get a bad wrap.  Much like any other situation in life, it’s all about how you look at it and what kind of energy you give it. This is one of the reasons that I am focused on making sure you’re working out on Mondays. Your Monday workouts will automatically set you on the right path for the week. Time to jumpstart your week and get in the gym!  Remember, NEVER miss a Monday! BAM!!!

Fitness Friday

It’s Friday! Time to check in with me and your accountability partners.  How did your week go? What body parts did you train? What workouts are you doing over the weekend!?

Below are a couple of questions I have been asked about my own workouts!

IMG_0237

What is your least favorite body part to train? Training Core is my absolute least favorite body part to train! As I mentioned last week in my Friday Fitness Blog, Couples Who Workout together Work Out! LK loves planking and I DO NOT. I am actively working on a commitment I made to myself to train my core on a more consistent basis. When it comes to my personal workouts, I tend to not give Core its fair due, but that is going to change!EB7CEC5E-AC0D-4E40-BBFB-5B1B383BF843.jpeg

How often do you workout? Believe it or not, I only workout 4-5x a week, but I make them count and lead a very active lifestyle! I consistently incorporate exercise into my activities with my family. 

Stay active this weekend and kill those workouts! BAM!!!!!