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

 

 

2017 Synergy Bootcampers BAM!!!

I just wanted to take a moment to thank all of the bootcampers of 2017! We work hard, support each other, and play hard … and here are some pix to prove it! Come join in the fun and get to know some pretty great people. See you all in 2018 – BAM!!!

#TeamKilla Set #5 – Success in 2017

IMG_9723Success 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!

IMG_9721Coach 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!!!

IMG_9722

 

Cheers to 2018 and Low-Cal Cocktails

2018 cheersWhy not start 2018 off by making a positive change and choosing a low-cal cocktail to toast the new year?  Most of the temptations of this seasons sweets and treats, but cocktails, holiday punches, and drinks can be just as packed with calories.  I offered Holiday Eating Tips and Tricks earlier this month, but this blog is focused on making better choices when it comes to your cocktail of choice.

With so many people focused on weight loss, cutting calories, and getting in-shape as their New Year’s Resolution, I suggest you start early on making good choices.  There are many ways to cut calories, but if you choose to partake in the midnight toast, consider researching your low calorie options, on Self Magazine’s website.

Remember 2018 STARTS NOW!!! BAM!!!low cal drinks

2018 Starts NOW – Choosing a fitness program!

Happy-New-Year-2018The first step in choosing the right fitness program is to get clear about your goals.  Are you looking to lose weight? Recover from a surgery? Train for your first or fifteenth marathon?  No matter what your goal may be, to be successful, you need to select a program that fits you! 

To choose the right program, you need to be honest about your current condition.  Are you in good shape, out of shape, struggling with health issues? Are you currently working out? Have you been sedentary for a long time?  If you do not take the time to assess your current fitness level, you may choose a program that’s too intense for you.  A poor program choice puts you at higher risk for getting hurt, burning out, or just plain giving up.

Take time to research and learn about programs that are of interest to you.  The more you learn, the easier it will be to make an informed decision.  The key takeaway is this, the best program is one that will help you get optimal results, while fitting your lifestyle, and help you achieve consistency.  

If you have ANY QUESTIONS, feel free to ask!  I’m here to help!!!

IMG_5085

Reflections. Goals. Resolutions.

Chalk BoardHalloween is the “unofficial” gateway to caloric overload.
Treats. Sweets. Indulgences. Reflections. Goals. Resolutions.  All of these words are associated with the holiday season and the dawning of a New Year.  After all of the parties, quick meals while out shopping, and two straight months of “cheat days,” Americans are left to reflect on their unachieved goals from the past year and once again, set New Year’s resolutions.

Funny-new-years-resolutions-someecards-58b8d6273df78c353c22f120Have you ever stopped to think why only 8% of all New Year’s Resolutions are kept?  How difficult is it to stop 2 months of over indulgence when the clock strikes midnight on January 1st?  Why not start implementing small changes in November and December to set yourself up for success?  Huff Post has a great article from December of last year that offers tips on changes in the New Year.

New Year's ResolutionsIt seems retail stores roll out Christmas decorations earlier and earlier every year, why not start planning your New Year’s Reset earlier this year!?!  B.A.M. Logic is an easy way to lay out and stick to a plan:  BEGIN with a Goal / Plan.  Achieve Consistency.  Maintain Motivation.  I would love to help you plot your plan of attack for a successful in 2018! BAM!!!

Plan of Attack for Our Mission!

10647141_10203114766014436_2515964073791769870_n
Weighted squat with #FresnoFitChef

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.

IMG_2545
Real Warrior #ChefBrizzle getting his PLANK on!

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.

IMG_5933
Documenting your starting point is key to seeing your progress and maintaining motivation!

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!!!

 

MOTIVATION MONDAY – Tony Robbins

 

TR 1.jpg

A public figure that I truly admire, is Tony Robbins.  After growing up in a household run by an abusive alcoholic mother and being abandoned by his father, Tony decided to mold himself into the inspirational man he is, with no example in sight.  He has transformed his life from that of an underprivileged child to that of a man focused on giving back to the world. Serena

He is an incredibly well-round and intelligent man who has built his life on a firm foundation of education, hard work, and gratitude.  His unique brand of life coaching has been sought after by celebrities like Leonardo di Caprio, sports figures, such as Serena Williams and MMA Champion Chuck Liddell, and even Presidents of the United States.

TR Last Pic

What I admire most about Tony is that he has created a platform truly designed to help people move forward, overcome personal obstacles, and learn to come from a place which is centered in GRATITUDE!  He is making a huge impact.  His relentless pursuit of personal development and contributing to make our world a better place, make him just the type of man I would like to sit down and have a beer with.  Take 20 minutes to watch this Ted Talk by Tony, which has been viewed over 20 MILLION TIMES!   He must be doing SOMETHING right! BAM!!!

A Real Warrior, A Real Struggle

059CC901-9235-468F-8AEB-4BE572940B90
Late 2011 vs Mid 2013

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! IMG_4459

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!  IMG_7948There 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!

IMG_1040Due 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!           

 

Take Action!

There’s an action step right before you, TAKE IT!

Coach Rob, BAM

#nextstep #nextsteps #takeaction #fitness #fitfam #fitlife #goals #eatclean #healthy #lifestyle #gymaholic #hardwork #bam #bamlogic #workoutmotivation #fitnessmotivation #fitnessinspiration #fitnesscoach #coachrobj #procoach #motivation #gymlife #getfit