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?
In my first blog, when Coach Rob chose me to be featured in one of his Transformation Tuesday blogs, I talked about running the Two Cities Marathon in 2016. When I look back, the marathon was a big goal, but like I said, I finished and I didn’t die — 2 huge wins for me. In March of 2017, I started private training sessions with Rob and weighed 185 pounds. Throughout the year, I pushed myself and allowed Rob to push me to limits I never imagined I would ever reach. In November, I again ran the Two Cities Marathon and improved my mile time by 1 minute and 47 seconds, which cut my time by over 28 minutes. Now that’s a BAM worthy WIN by my standards!
Although I have made major strides, achieved some big goals, and am still on track, it isn’t always easy to stay the course. OMG was it a challenge during the holidays to watch what I ate! I still had some sweets but I really tried to limit myself and keep up my training. I think I did pretty well with all the temptations that were thrown at me. Now with the marathon finished and all of the holiday calories put away until next year, it is time for me to work on my 2018 goals.
Today, 10 months from when I started individual sessions, I am down 52 pounds. My short term goal is to reach 128 pounds by March of this year and then, like most people, the next HUGE challenge will be to maintain that weight. My plan is to use BAM Logic!!! I have my goal / plan, which is to remain consistent, stick with 5 days of bootcamp during the week, and my weekend runs. Every other weekend I give my self a rest day. The trick, as Coach Rob says, is the The MILLION Dollar Word, MOTIVATION. Staying motivated shouldn’t be too difficult, I will just pull out my before and after pictures — and there is always that motivation to shave just a little more off that marathon time.
Success is something different to everyone, but for me, this year, it means I’m stronger than I was in 2016. Both my physical and emotional endurance have grown and I am proud of all I have accomplished.
- I reached my goal size – BAM!!
- I RAN, yes RAN 5 miles! Double BAM!!!
- I built noticeable muscle tone. Yes!
- I greatly increased my strength and endurance! Bam – Bam!
- AND, I cut off my hair! BAH-BAM!
Coach Rob and I have talked a lot about my goals for 2018 and I am pumped to attack the new challenges! I don’t make New Year’s Resolutions, but I do set goals. This year, I want to help other people like Rob has helped me. I am constantly asked about my journey, so I want to start a blog of my own. As for working out, I want to tone more and become stronger by adding more weight to my workouts, incorporate more running, and build my endurance so I am able to run 10 miles by the end of 2018! BAM Logic works!!!
As I have shared a few times, I truly enjoy this time of year. I spend a large part of my days reflecting on my achievements, the achievements of my clients, and my failures. Yes, I reflect on my failures. With this week being the last of 2017, where have you invested hard work and how did it pay off? Where would you like to invest your hard work in during 2018? Share your successes of 2017 with me! BAM!!!
2017 was a year of changes and REALLY pushing myself out of my comfort zone. I am a creature of habit and planning. I like to be on time. I like to follow a plan. I don’t like change, but like I said, this year, life required me to push myself to develop and accept new norms.
After a few months of slacking off of my independent workouts due to personal and professional obligations, eating out while on the road with work, and allowing myself a few cocktails while on the social scene, I realized I had taken 30 huge steps back. I gained 30 pounds. In just a few short months, I had undone at least 6 months of hard work and dedication.
This summer, I went in for one of my normal sessions with Rob and we had what some people might call a “come to Jesus” conversation. I needed someone who is calm and could talk me out of my negative dialogue from letting myself go backward. Rob spent all of our time that day being a true coach. We talked about getting back to basics, because that seems to be the easiest way to make it work. Follow and be consistent with the basics building blocks of a solid regimen. We agreed that I needed to get back to consistent eating, portion control, my regular, and workout schedule. Rob also suggested that I look into supplements and consult with my doctor to get current blood work done, especially since I have been struggling with my vertigo again.
Now, at the end of 2017 I have made a lot of forward progress. I have a lot to show after 22 months on this journey, 160 workouts with Rob, an additional 400 workouts on my own, 2 fit bits, 2 magic bullet blenders, 3 different types of protein shakes, countless hours of food prepping, and about 12 appointments with doctors. I am down to 280 pounds from 335 and have lost 8 inches in my pant size. It is a daily struggle to balance my work travel schedule, social life, working out, and food prepping, but it is far easier to STAY on TRACK than to get back on track! Thanks for your support Rob! BAM!!!
With the New Year fast approaching, I’m focused on next year’s goals, plans, and projects. I get pretty excited during this time of year because I do a lot of reflection and planning. It’s one thing to plan and make goals, but it’s quite different when you’re taking action toward your goals and moving the needle.
- Consciousness: You need to become very clear about what you truly desire and what result you are working to achieve. You need to know precisely how you want to build your life, business, fitness regime, or whatever “thing” you are working toward. Being present and aware of yourself will give you the opportunity to be honest about your current circumstances versus the ideal circumstances for your own success. When you are able to sit back and take stock in yourself, you will be able to see your strengths, weaknesses, and areas where you need to grow.
- Competence: You need to research, study your “craft,” and become an expert at what you do. Simply stated, this is continuous learning and development. Be intentional about what you are reading. For example, if one of your areas of growth is communication, you should spend time reading and learning about how to become a better communicator. Find was to continue to learn about your goals and grow your personal and professional skill set.
- Commitment: If you have a huge goal in mind, or you are raining your own personal bar to a whole new level, you must also raise your commitment level. This “project” is going to demand a much higher level of commitment, focus, and intention. In order to raise your commitment level, you may need to learn to say, “No.” This doesn’t mean I’m suggesting you turn you back to Service, Giving, and Volunteering, it means, be more thoughtful to what you say “Yes.” Always saying “Yes” can often leave you depleted, stressed, and worn out, with little energy left to work on your own big goals. By focusing, becoming aware of your own growth needs, and more discerning with your time and energy, you can perform better for all of your key commitments.
- Coaching: I can say so much about coaching because it is my life’s work. but I will keep this brief. Coaching allows you to get immediate Feedback as you are taking action toward your goals. Feedback is so important and a key part in development. The feedback you receive from your Coach is designed to keep you on the right track while minimizing pitfalls and hiccups. You can get hip, feedback, and advice from just about anywhere, just ask! If there is someone that you know who is excelling in an area that you wish to, simply ask that person if you could meet for a conversation, get mentoring, or help you set a plan in motion. Get feedback, then make strategic decisions!
- Congruence: This is about how your thoughts, actions, and intentions need to align and work together to achieve you final goal. This is about operating as your authentic self. Congruence is when you’re fully engaged and energetic in your day to day life. This could also be seen as a Flow State, where everything just seems to be clicking. When you choose to be You and then pursue the things in life that add value to the world, things began to flow. Be Yourself and build a life around that!
These “Five Steps” all lead to Personal Growth. When someone decides to take action on their personal development it will have a positive impact on everything around them!
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!
If you take the time to research “Healthier Holiday Food Makeovers,” you will find over 400,000 pages and each page contains multiple recipes. “Cooking Light” magazine offers a great alternative to the traditional pumpkin pie and a lower-calorie. dairy-free mashed potato recipe for your Thanksgiving table. If your holidays have more of a down home Southern flair, the FOOD NETWORK has a great selection of “Healthy Comfort Food Makeovers,” including Mac & Cheese! YES!!! I said HEALTHIER Mac & Cheese! BAM!!! One of my favorite articles is Eating Well’s “How to Cut Calories at Thanksgiving Dinner!” This article offers total makeovers of all of your holiday favorites, Turkey, stuffing, and even SWEET POTATO CASSEROLE!!! The key is staying on track without feeling deprived! Dive into these articles and when you try they #CoachRobJCooks!!!
There are people who can work out every day at home and make great strides in their health and wellness. After I had my third child, I was one of those people. I was 215 pounds and dedicated myself to doing Insanity at home and lost 60 pounds on my own. Losing 60 pounds on my own was a huge accomplishment.
As we know, sometimes life gets in the way and during a really stressful time in my personal life and dealing with health issues in my family, I gained 30 of the 60 pounds back. I knew that I needed something different and someone to hold me accountable. Last December, I started regularly attending Coach Rob’s bootcamp and although I was getting in my workouts, I did not lose a pound from December of 2016 to February of 2017. I was frustrated!
March first of this year, I started one on one personal training with Rob. This was my LAST DITCH EFFORT. If this didn’t work, I was going to throw in the towel and just live my life. I needed accountability. I needed someone asking the important questions everyday. How’s eating going? How’s today going? How’s the body feeling? Once I started working out with weights and Rob, I dropped 5-6 pounds a week.
I am one of those people who is motivated by seeing the sun go down. After being 215 pounds after my third baby, I am now 142 and have incorporated running, multiple bootcamps, working out with Rob, and somedays, I even do INSANITY at home. On Labor Day weekend, I went to the 5:30 am bootcamp and stayed for 4 back to back sessions, I pushed myself! BUT!!! Rob pushes me. Rob motivates me. He encourages me to grab heavier weights, holds me accountable, and is always asking me how many miles I ran over the weekend.
In 2016, I decided to run more than I have ever run, a half marathon, all by myself. At the end of the Two Cities Marathon, I didn’t have a great time, but I finished and was alive! My average was 14 minutes a mile 2016 and now, I average 11:35 minutes a mile. I am excited to run this year’s marathon and see how far and how fast I have come to my next big finish!
From Coach Rob J – Steph is committed to being her best and this is how she and I went about transforming her body from a size 14 to a size 2 in just over a year. It hasn’t always been easy; there have been tears, yelling, and a lot of pain to get her here. We were and continue to be on a shared mission. Keep it up Killa! BAM!!!
It’s all about consistency and discipline. The motivation isn’t always there, so many days I force myself to workout, eat right, drink water, go to bed, etc…even if it’s not what I WANT to do that day. I literally do not allow “excuses” in my life anymore. Rob said something when I first began doing bootcamp and it has stuck with me for years, “don’t think, just move.” I repeat this at least 5 times a day to remind myself to do what it takes. The physical results are of course, fantastic! Who doesn’t love to be able to wear whatever you want? The mental and emotional results are the real rewards.
To be able to pick up that heavy weight, go that extra 10 minutes, workout 5-7 times a week, that is mentally strengthening. I LOVE waking up sore. It’s a physical reminder that I put in the work, I gave my best, I did what I said I was going to do. The best part of all of this, however, is when people tell me because of my example, they have started making changes in their own life. THAT motivates me to lead by example every single day.
I don’t consider the time I put into working out, or the food I no longer eat to be “sacrifices.” Sacrifices are when you give up something valuable for something else. I gave up things that did not bring value to my life. Working out and eating healthy have added value to my life. I don’t miss the old habits at all. I don’t miss rewarding myself with food and alcohol. I don’t miss dreading getting dressed for work every morning, I don’t miss feeling sluggish and tired.
From a size 14 to a 2 may just be numbers to most; for me, it has been a true transformation. Not just a physical one, but more importantly, a mental one. I got rid of the baggage, and for the first time in my life, I am genuinely happy and strong.
Share your transformation! Hashtag #CoachRobJsTT! You could inspire someone like Steph aka #TeamKilla has inspired so many of her friends, family, and co-workers! This lady ROCKS every workout! BAM!!!
There are many ways a person can transform themselves. Where do you want to focus your efforts? How do you want to transform your life? Spiritually? Emotionally? Physically? Yesterday’s blog, Monday Motivation – Tony Robbins, is proof that anyone can transform and create the life they desire.
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!
If you are ready to take control of your health and work on new goals, check out my philosophy on implementing change in your life. BAM!!!