5 Simple Steps for Achieving Any Goal

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If you’re not happy with your health and fitness then your workouts have lost focus.

What is your immediate goal?

If you don’t have a ready answer then chances are good that your motivation is low and it has resulted in a lack of results.

I know from firsthand experience that operating without a goal will get you nowhere. Sure, you may still be exercising regularly and eating mindfully but without that concrete goal your efforts will yield little results.

1. Setting your goal 

You want to be in “better shape” but that’s so vague. Dig deeper.

What specifically do you wish you had now that you don’t?

  • To drop 3 dress sizes.
  • To lose 2 inches of arm fat jiggle.
  • To melt 4 inches from your waist.
  • To be able to run 3 miles without stopping.

2. Define your timeline 

Now that you’ve determined exactly what your objective is, tie that goal in with a specific timeline. When you have a timeline to measure your progress against, you’ll find that achieving your goal becomes an easier process.

  • To drop 3 dress sizes by August 20th vacation.
  • To lose 2 inches of arm fat jiggle by October 13th wedding.
  • To melt 4 inches from your waist by July 7th pool party.
  • To be able to run 3 miles without stopping by June 16th city 5k.

3. Name your prize 

It’s time to take your motivation to the next level. Now that your specific goal is set and your timeline is clearly defined, let’s add a prize that you’ll receive once you’ve accomplished your goal. This prize shouldn’t be anything related to your unhealthy habits – so no junk food or extra large meals. Make the prize an item that will reinforce your slimmer body, like a nice piece of clothing.

  • A couple new outfits for your August vacation.
  • A sleeveless dress for the October wedding.
  • A new swimsuit for your July pool party.
  • A new pair of running shoes for your June 5k.

4. Picture it 

You know what you want, when you want it by, and the reward you’ll get by achieving it. Now spend time picturing your end goal. Find a comfortable, quiet corner, close your eyes and see a mental movie – starring yourself – enjoying your reward with your new and improved body. Play your mental success movie several times throughout the day.

  • See yourself enjoying an afternoon of your vacation, wearing your new clothes with confidence.
  • Imagine how you’ll feel walking down the aisle baring your toned arms.
  • See yourself lounging by the pool in your swimsuit, carefree and happy.
  • Imagine the feeling of accomplishment you’ll feel as you cross the finish line.

5. Recipe for success 

The steps that you’ve taken above have prepared you to mentally take on the challenge of motivating yourself through this transformation process. All that remains is a solid exercise and nutrition plan to push you through to your new body.

This is where I come in.

I’m fanatical about propelling each and every one of my clients through their own personal body transformation; whether it be physical in nature or something like being more consistent with your workouts or healthy behaviors.

Call or email today and I’ll get you started on a program that will make your goals a reality.

Coach Rob

rob@coachrobj.co

https://coachrobj.fitproconnect.com/Consultation/

On Fridays We Flex!

fitnessfriday4I have been focused on the importance of never missing a Monday or Friday workout.  This is a GREAT article from The Daily Burn on the benefits of flexing on Fridays!  Fitting in a Friday workout before heading into the weekend will undoubtedly help you make better choices throughout the weekend.  Who knows, you may even fit in a long walk, hike with the kids, or weekend workout.  It’s going to be a gorgeous weekend for outdoor activities.  Let me know what you fit into your Saturday and Sunday! BAM!

Workout Wednesday – Synergy Openhouse!

On April 14th, we hosted our largest and most successful open house to date! We invited everyone we know to come try one or all of the many programs we offer here at Synergy and it turned into a HIGH ENERGY WORKOUT PARTY!

We had Roxanne’s Birkenstock, Valley Health and Nutrition, masseuses, Gina Ferretta and Melissa Moua, a taco truck, and tunes to keep the party going by DJ Special K!!

Now is a great time to check out the NEW SYNERGY, we have programs for everyone. One of the greatest benefits of these open houses is that you can try something new and you just might find the perfect program to change up your workout! I teach boot camps in the morning at 6:15 and 8:30, but we have classes and boot camps throughout the day. Come check us out and see how we can help you achieve your goals!!! BAM!!!

5 Obstacle to Fitness Success

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You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look.

So why aren’t you living life in your ideal body?

There are many complex reasons that make weight loss (or living a fit life) a challenge, reasons that go deeper than simply calories-in versus calories-out.

I’m talking about the life issues that get in the way of your success.

Read the following 5 obstacles and the solutions to unlock your best body ever.

1. You don’t want to be bothered. 

It’s in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.

There’s a simple way to work around this obstacle: Find something painful about being out of shape to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current physical condition has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of getting fit.

2. You don’t want to wait for the good stuff. 

Just as you wish to avoid pain, you are also an expert in seeking out pleasure – namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.

There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.

  • A walk outside
  • A good book
  • A night out to the movies or theater
  • A spa day

You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!

3. You are crazy busy. 

Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.

It’s time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury – it’s a necessity.

4. You don’t deserve it. 

I don’t agree with it, but you sure act like you don’t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your fitness and health efforts. If you don’t believe deep down that you are worthy then you’ll never give yourself a chance at a fit body.

I believe that you deserve to have a healthy body – and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.

Take the time to take care of yourself. You DO deserve it.

5. You are afraid. 

You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? You’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction.

When you decide to get fit you will need to go through a bushel of changes:

  • New diet
  • New exercise routine
  • New friends at the gym
  • New clothes
  • New self-image

Focus on all of the ways that getting fit will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.

I want to personally help overcome every obstacle standing between you and the best version of you. Call or email today to get started on a program that will change your life and body forever…in a good way 🙂

Coach Rob

https://coachrobj.fitproconnect.com/Optin

rob@coachrobj.co

Meet Ms. Relentless

Today’s blog is about perseverance and relentless commitment! Every client has different hurdles to jump when they embark on their journey to living their healthiest and fittest life. I recently asked one of my clients if she would write a blog for me and allow me to feature her as one of my Real Warriors and she said, “yes, but I don’t believe I should be chosen for this?” That’s exactly why I selected this client, who I will appropriately call, Ms. Relentless.

When you have an addiction no matter what you are addicted to you, you’re always fighting a battle in your head. My addiction is no Different than someone who struggles between drinking every day or maintaining a sober lifestyle. I am in a constant battle with my addiction to food and sugar.

I am successful in my career and spend far too many hours in the office, but unfortunately many careers demand this level of engagement and we focus on our careers instead of our health. About a year ago, I just got fed up with everything hurting, feeling achy walking up and down stairs, and being exhausted by the end of my workday. I was told by the doctor I had high cholesterol, high blood pressure, and was pre-diabetic. It was time for me to change my lifestyle and invest in my health the way I do in my career.

Rob has helped me to see that wholeness and being aware of my actions is part of health, not just cardio and weights. While I have hated every workout for a year and am not where I want to be, I showed up and put in the work.

Ms. Relentless has a lot more to say so check back next week for more of her thoughts on winning her inner battles and the goals she has achieved in a year of showing up.

Coach Rob Cooks!

The U.S. Weight Loss Market is Worth $66 Billion

IMG_1008Take just a moment to really think about that — 68 BILLION DOLLARS!  This figure includes online dieting, meal replacement products, frozen entrees, support groups with meal programs such as Weight Watchers and Nutri-System, and many other “nutrition-based items.”  Why not just learn to cook clean, healthy, and indulge in your guilty pleasures in moderation?

You don’t have to be a professional chef like Chef B-Rizzle, to learn how to make low-calorie, tasty, and enjoyable meals. Many of my clients have taken ahold of their nutrition by learning to plan and cook in a new way.  No one way of eating works for everyone.  Here are a few things you can try to baby step yourself into new healthy meals in your house without eating pre-made, over-processed “diet foods.”

I would love to feature some of your recipe successes on my blog or in my NEW newsletter! if you would like to SHARE your recipes and photos with me, please message me, text me, tag me and use #CoachRobCooks!  BAM!!!

You better EAT your vegetables!

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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.