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Coach Rob, BAM

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BAM! Motivation Monday

Monday-MotivationDo you dread Mondays?  Do you sit at work on Mondays struggling to get in to the groove of a new work week?  For some, just getting out of bed on Monday is a struggle.  After a leisure weekend, working out before work, prepping your meals for the day, and making it to work on time, can make any Monday feel overwhelming.  I found this quick read, from the HuffPost, on why you should NEVER miss your Monday workout.

IMG_9105I also checked in with some of Coach Rob J’s Real Warriors to see how they maintain motivation and asked for some of their favorite resources to kickstart their drive, when they are feeling a little sluggish.  Chef B-rizzle, Bryan, isn’t one for social media or inspiring quotes; his motivation is fueled by results!  He said, “results become an addiction.”  From fitting into smaller sized clothing, the number on his scale decreasing, and consistently noticing improvements in his health, Chef B-rizzle is his own motivation.  I can personally attest that Bryan reigns himself back in and seeks guidance and motivation when he needs to refocus.  Check out his story – Chef B-Rizzle Gets Fit

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Steph, aka #TeamKilla, has several resources of encouragement, and much like B-Rizzle, her own results fuel her fire.  Having transformed her body from a size 14 to a size 2 in just over a year, she gets a much needed boost from her before and after photos, inspirational quotes, Pinterest, Tumblr, and she follows a few male and female weightlifters and athletes on Instagram.  Check out some of the accounts #teamkilla shares: Gymaholic, HealthyFitMantras on IG, and Bossbabe.inc.  But between you and me, I think she gets her biggest boost of motivation when she shows up in new workout digs!  Check out how her transformation started, Team Killa.

Deb, aka #teamSunshine, gleans inspiration from all over, but says, “My BIGGEST motivations are Coach Rob’s page at 4:30am, #TeamKIlla and #FresnoFitChef’s instagram feeds, they are 2 crazy inspiring, positive women, and watching the successes of so many others on the web.”  Some of the accounts that she follows on Instagram are The Good Quote, GlennonDoyleMelton (author of “Love Warrior”), Better Things in Life, Kate.Cash.Fitness, and LvnFit.  IMG_5599In my opinion, Deb isn’t motivated by a number on the scale.  When she came to me, she said that she didn’t care what she weighed as long as I  could help her get to a healthier version of her old self.  Baby steps Sunshine, back to baby steps.  Check out when #teamSunshine started her baby steps.

As I have discussed before, motivation and maintaining motivation are key components to any successful lifestyle change.  Starting next Monday September 4th, my Monday posts will be dedicated to sharing the people, quotes, and sites that I turn to for my own MOTIVATION!   Just in case you missed it, check out one of my blogs on Motivation, “The M in B.A.M. Logic!!!”

Motivation is what

 

 

 

Team KILLA’s Set #3 – The Fam-BAM!!!

IMG_5585How did my workouts and diet change my family life? 

I started my fitness journey a little later in life and started a family a lot earlier, so my life is a bit different than the lives of some women.  I live with my husband of 23 years and our adult son, so my time is more flexible than some wive’s and mother’s.  My schedule allows me to leave before work to train with Rob, and go for round two at the gym right after work.  This has actually encouraged my husband and son to increase the number of their workouts during the week. My husband and I work out at least twice a week together at the gym.  We kill some cardio and workout in the free weights section too!  The greatest thing has been that I am able to show him new workouts that he has never tried, like the TRX! I also really love it when my son asks for fitness or nutrition tips too!

IMG_6649My guys are pretty easy going  when it comes to meals.  My husband and son have very similar tastes in food, which are basically the complete opposite of mine.  I recently adapted to a mostly plant based diet.  I may be making tacos with soy crumbles and whole wheat tortillas while they are eating beef and regular flour tortillas, but we still cook and eat together as a family.  They are both very supportive of my fitness and nutrition goals and even help me find “vegan” options while we are at the store.

Since I started this fitness journey a year ago, my entire family has become more conscience of our health and nutrition choices.  We have all lost weight and increased our physical activity.  IMG_3450It’s wonderful to see how what started as a personal step has actually benefited my entire family.  We are all together on this journey and we are ALL IN! BAM!!! 

 

 

Chef B-Rizzle Set #2 – Why a Trainer?

IMG_9105What made you decide to hire a personal trainer?
Since I have struggled with my weight most of my life, I have never been comfortable working out at public gyms.  Besides being self-conscious about working out in public,  I thought the personal attention of a trainer would help me to learn what I needed to change to be successful and build a healthier lifestyle.  The positive motivation, exercises, and nutrition coaching with Coach Rob are personally adapted for me.  Having a personal trainer has helped me to sustain long term progress, commitment to our plan, and it definitely helps knowing that I have an accountability partner!

At my heaviest my doctor told me I was over 100 pounds overweight and it clearly had a severe negative impact on my health. I had high blood pressure, vertigo, sleep apnea, and terrible migraine headaches.  Any one of these ailments would leave me debilitated anywhere from a few hours to several days. After trying multiple treatment plans, doctors, specialists, a briefcase full of medications, and seeking care at Stanford Medical Center, I realized I needed to invest in my health and completely overhaul my lifestyle. 

IMG_2543I was referred to Rob and after our first meeting, I knew he was a perfect fit! His calm, positive demeanor, and his ability to understand my apprehension about working out due to my health issues was key.  Approximately 5 years before I met Rob, I was successful in losing and maintaining a 90 pound weight loss, but as many of us do, I lost the weight the wrong way. Coach Rob took the time to explain a plan that would generate slow and steady progress.   The right way! 

IMG_5133To say my first day working out with Rob was a out of my comfort zone, is a total and complete understatement.   I was comfortable in the gym because I was the only one working out, but it had been so long since I worked out that I threw up at the end of my work out. Somehow, Rob put a positive spin on me puking my guts out and I have been showing up ever since! 

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.