I 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!
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!!!
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.
The U.S. Weight Loss Market is Worth $66 Billion
Take 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.”
- Find reliable resources to help you with your new goal of cooking healthy! My Fitness Pal has a blog with some useful ideas on how to embark on healthy cooking!
- Try new recipes. Cooking Light has a library of recipes to help you eat smarter.
- Try substitutions for healthier recipes. The Mayo Clinic offers a list of ingredients to help you substitute unhealthy items for a healthier ingredient.
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!
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.
Yet 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!!!
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!!!
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!!
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!!!
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!!!