As I shared in my blog earlier this week, awareness of one’s self is keyto making conscious choices and achievable goals. One of the biggest pitfalls is to have your fitness / eating routine interrupted and struggling to get back on your plan. There are countless tips, tricks, and plans for eating less calories while bouncing from party to party. Quick tips to stay on track with your holiday eating!
I have featured some incredible client transformations, but none of the warriors’ transformations would have been possible if they did not focus on making healthier food choices. Exercise alone will not result in long-lasting, or consistent weight loss results. As I shared in Mini Treats Can Have a Major Impact!, the holiday splurges really add up and can derail your progress before you know it!
In my business I meet with people of all shapes and sizes who are all at different levels of fitness. A new client’s physical ability, exposure to physical fitness, and health has a direct impact on how our first training session will go. Have they ever work out before? Are they familiar with gym equipment? Are they dealing with any medical or health issues? Is the client looking to lose weight? Is the client looking to be a bodybuilder? Are they just looking for a new form of exercise? After you Take that FIRST STEP! we need to determine our common mission and our plan of attack!
Now that we have discussed your personal history, goals, and any health limitations, we need to plan our attack on this new mission together. I use our first workout to “test drive” my client’s body and assess your capability to move through an exercise session. I do this by gauging how well you can perform the following moves Squats, Hinges, Push, Pull, and a Plank.
These movements are the foundation to the body, therefore, any weakness or limitation in these areas will give me tremendous insight as to where we need to start. Everyone walks into my gym with their own goal in mind and these basic exercises are the best way for me to evaluate your current level of physical fitness and how to help you to achieve your mission.
Once we learn your body’s strengths and weaknesses, we need to document your starting point. We will take several photos to we can chronicle your transformation; a frontal view, a back view, and one for each side, profile view. It has been proven that when clients are able to visibly confirm their progress, they are more motivated to continue their fitness journey and often times increase their efforts.
This is your journey and I am here to educate you, cheer you on, push you, and help you! We are on a mission TOGETHER! BAM!!!
Every day, I work with people who are focused on changing their lives, their health, and their bodies. In order to make these changes a reality, they have to create a goal, create a plan to achieve that goal, and make a concentrated consistent effort. A perfect example of a transformation and consistent effort is #FresnoFitChef, Barb! Barb is someone who has changed almost every aspect of her life to achieve her goals. When she started her journey 3 years ago, she was a completely different person both mentally and physically.
If you Google “Transformation Tuesday,” over 40 MILLION results come up in less than a second! This is an incredibly inspiring number and a great resource to see so many others taking control of their future. A common piece of advice to help anyone achieve a new goal, is to surround yourself with like-minded people and those who have succeeded on a similar path. I would love to see your transformation pictures! If you want to share your fitness journey, show off your success, and inspire others, share your photo on Facebook, Twitter, or Instagram with the hashtag #CoachRobJsTT! I just might use it in a future Transformation Tuesday blog!
A couple of weeks ago, I walked into Synergy at 5:30am to Rob’s “Good morning Sunshine” and instead of my normal response, I plopped down in his office and just started crying. Poor Rob– Coach, Trainer, Therapist, “One of my girls,” and a true friend – He sees it ALL. I was in pain and couldn’t understand what happened to the progress I’d made over the last 15 months. I was feeling pretty defeated and like no one could possibly understand how both physically and emotionally painful this set back is for me. In typical Coach Rob fashion, he gave me some sage advice and asked me to write a blog about my set backs because, “It’s real life.”
From 2011 to mid 2013, I had gotten much healthier and was in great shape, so I was devastated when my car accident restricted my ability to work out for almost a year. I gained at least 40 pounds and felt like I was back at SQUARE 1. Let’s BE CLEAR, I am NOT one of those girls that can work out 3x a week and eat healthy and stay in shape. It takes work. At any size, I have been very active, able to do yoga, and run around in stilettos; after my accident, I could do NONE of these. For me, this was unacceptable!
When Rob and I started working out, I took breaks between exercises within a set and often times, I would have to sit on the floor and stretch before I could continue. But I WOULD NOT QUIT – I persevered! There were days I would work out 3 times a day, once with Rob, once in the pool, and then cardio. I was on a mission. From the end of April 2016, only 3 months out of surgery, to December of last year, I made huge strides. I dropped weight, was able to regain some of my balance, and could workout without taking breaks! I could see the light at the end of the tunnel!
During my recovery period, I have been plagued with a lot of emotional life changes. I am going through a divorce, I lost my career, because of the extended leave of absence, and I was/am (2 years later) in a horrific lawsuit with my car insurance company. So, I threw myself into looking for a new career and working out. After several months of looking, another of Coach Rob J’s Real Warriors, Steph, helped me find a new career I LOVE! Her team at Hire Ups is AWESOME! I was finally feeling like I had gotten my life back! Within 3 days of being back in an office environment and sitting, I was in excruciating pain and absolutely ready to give up. You know that saying, “a body in motion, stays in motion?”Ummm that’s TRUTH right there!
Due to the pain, I went to my surgeon and received less than stellar news about the future of “my back health.” My last few sessions with Rob had been emotionally taxing, because I had lost a lot of my agility, balance, and stamina. The biggest deterrent for me, the pain. I was/am scared of the pain that is waiting for me with every workout. I told Rob through tears, “I just can’t do it (I have never said this phrase to him until that day!), I am just so frustrated.”He let me cry and rant and curse a little about the uninsured driver that changed my life and then he leaned across his desk and said, “I’m sorry Sunshine, but you can do this. We just need to go back to what we know works. Baby steps.” So here we go, BACK to the beginning…For the record, I HATE BABY STEPS!
Healthy eating is an integral part of any weight loss or healthy lifestyle plan, but we also know, you shouldn’t deprive yourself. With this weekend being filled with barbecues for Labor Day and the Fresno State Bulldogs tailgating season kicking off in full swing, I decided to share something healthy BBQ side options. Let’s just assume we are all going to indulge in something tasty off the grill but this does not mean your entire meal has to be “an unhealthy indulgence.”
As I discussed on my blog last week, access to healthy eating has never been easier. Easy Access to Eating Healthy The central California is especially lucky to have fresh produce on every street corner, farmer’s market, and even in some of our own backyards.
Heirloom tomatoes, strawberries, and fresh stone fruit are all in season and can add a new twist to your normal barbecue side dish selection. Change up those high fat sides of macaroni and cheese, chili, and potatoes salad with some healthy alternatives using fresh produce which is rich in natural flavor and can be locally sourced!
I googled “healthy barbecue side dishes” and within .66 seconds, I had 5.31 MILLION webpages, all loaded with recipes and photos at my finger tips! Here are some great resources to help you contribute healthier sides to any BBQ or tailgate.
If you get adventurous this weekend and make a new healthy side dish, post a picture on Facebook, Instagram, or Twitterand #CoachRobJCooks or you can SNAPCHAT me at coach_robj and I will feature some of the photos next week! Have a Happy, Healthy, and Safe Holiday weekend! Go Dogs!
ACCOUNTABILITY! WOW! Of course I get this question, when I have gained 9 pounds in the last 5-6 weeks! “How do you hold yourself accountable? Do you have accountability partners?”
Accountability plays a huge role in the implementation of any plan. It seems anywhere you turn, there are support groups, fitness trackers, and friends who can help to keep you focused on the temptation-filled path to success. Lately, my path has been filled with the temptations of Ampersand Ice Cream, inactivity, poor time management, and comfort food. SO, I clearly needed to answer this question because I have not been holding myself accountable for a few weeks now.
The last few months have been crazy for me! Job hunting, juggling some stressful things in my personal life, and insomnia have completely thrown me in to survival mode. Let’s be REAL here. I could have worked out my stress and frustration at the gym, but instead, I soothed my frustrations with the crutches to which I have always turned!
My accountability comes from the scale, my friends, or the Greatest Of All Time Trainer (GOATT) Coach Rob J. I know I am not supposed to, but I weigh myself daily and it helps me to continue to making good decisions, or so I thought… As long as the number on the scale stays the same or goes down, I am happy. AND since I just admitted I have gained a few pounds, I am not very happy with myself. I learned decades ago to not obsess about what I weigh but — Let’s face it, the scale doesn’t lie.
I am blessed to have amazing family and friends who are a great sources of motivation, mentorship, and accountability. I spend time with friends who are active and open to meeting for coffee and a walk on a Saturday morning, meeting up at the gym, or available to talk me off a ledge when I really want to take a flying leap off of the healthy wagon. The problem is, I have not been reaching out!
One thing about Coach Rob is that he gives me all of the tools to be successful and make our plan work. Having him as a motivator and coach has proven to be invaluable, but he can’t workout for me, or keep me from making poor choices. I clearly need to refocus!
To be honest, in the beginning, there were more days I wanted to quit than I care to admit. Due to my spine surgery and weight gain, I was in constant pain and could not keep my balance through even 10 lunges. I started to hold myself accountable by sending Coach Rob text messages of my cardio and workouts, no matter where I was! I need to get back to this!!!
As of last week, I have gained 9 pounds and I can tell you exactly what I have been doing wrong.
I made too many exceptions on my nutrition plan.
I allowed my life to control my schedule instead of keeping my appointments with the elliptical at the gym.
I stopped sending texts and consulting to my accountability partners.
I started drinking a lot less water!
SO NOW, I have to refocus and get back on my mission. 9 pounds can easily turn into 19 if I allow myself to settle in to a comfort zone. Time to hit it again. Stay tuned for my progress report!!!