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!!!

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.

Back to Basics with RED DOT Fitness

28827542_10214098527688449_934714619680565379_oIt is so rewarding to build and maintain business and personal relationships which offer you a chance to grow. Scott Howell has been a mentor of mine since my early days in fitness when I was a young trainer at Bally’s.

Scott is now the founder and CEO of Red Dot Fitness (think “laser focused”), in San Jose with his business partner, Catherine English (ak “CeCe”).

I recently reached out to Scott and he invited me to come see his training facility in San Jose, California. I was happy to join in on a staff development workshop that they were scheduled to have. I learned how to properly train the Shoulder as well as several other tips to promote optimal Shoulder function.

During my visit, I got exactly what I was hoping for and that was to re-stimulate the “creative juices.” I’m always looking for ways to enhance and get better and this was a perfect opportunity. With all the different trends and fads in my industry, it’s really easy to get lost in the weeds. My time with Scott and his team took me back to the basics! Scott encouraged me to revisit the basics of exercise science and the principles behind program design/ periodization. I took his advice and sure enough those juices began to flow. This was refreshing because it quickly eliminated that need to come up with that next flashy workout or exercise. I was able to come up with some strategies that were both productive and backed by tried and true science.

Back-to-basics

In this fast paced world of “right now” and the “shiny new object,” it’s super easy to get caught up chasing the “next big thing.” When that pressure hits, go back to basics and study the principles of your particular field or industry. Connect with the leaders in your industry so you can keep your finger on the pulse of what’s most important.

For success in any endeavor remember to Keep It Simple and Follow Sounds Principles, THE BASICS!!!!

Coach Rob

rob@coachrobj.co

 

 

4 Self- Motivating Mind Tricks

Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?

You’re not alone and today I’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals…

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?

• Motivation will tell you to get out of bed for an early workout.

• Motivation will nag you to put down the doughnut.

• Motivation makes passing on fries a reflex.

• Motivation makes a sweat drenched workout exciting.

• Motivation constantly reminds you why you do what you do.

Self-Motivating Mind Trick #1: Pinpoint Your Motivator.

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner‘ or ‘Look more attractive.‘ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…

• I want to have more energy to keep up with the kids.

• I want to improve my health through weight loss to extend and improve my life.

• I want to lose 15 pounds before my vacation.

• I want to restore my confidence to wear sleeveless shirts.

• I want to regain my figure to impress and attract my significant other.

Self-Motivating Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.

Self-Motivating Mind Trick #4: Call For Backup.

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.

The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer and coach. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.

Call or email me today to get started on the program that will transform your life.

Coach Rob

559-213-7519

Rob@coachrobj.co

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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