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.
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!!!
It’s Friday! Time to check in with me and your accountability partners. How did your week go? What body parts did you train? What workouts are you doing over the weekend!?
Below are a couple of questions I have been asked about my own workouts!
What is your least favorite body part to train? Training Core is my absolute least favorite body part to train! As I mentioned last week in my Friday Fitness Blog, Couples Who Workout together Work Out! LK loves planking and I DO NOT. I am actively working on a commitment I made to myself to train my core on a more consistent basis. When it comes to my personal workouts, I tend to not give Core its fair due, but that is going to change!
How often do you workout? Believe it or not, I only workout 4-5x a week, but I make them count and lead a very active lifestyle! I consistently incorporate exercise into my activities with my family.
Stay active this weekend and kill those workouts! BAM!!!!!
With February being the month of love, I am sharing some of the physical and psychological benefits of working out with your partner. It has been proven that exercising with your loved improves your relationship. The close proximity of using them as your workout partner, the support, and the encouragement will all help deepen and strengthen your emotional and physical connection.
I have included a couple quick tips from me and a link to a great article from “Psychology Today” on the benefits of sweating in the gym with your love.
My advice when working out together is simple. Assess your partner’s needs and take turns planning / leading the workouts. I’m not suggesting you become your partner’s personal trainer, instead, make sure that you are aware of their goals and how you can best support them in achieving these goals. A general understanding of what you are both trying to achieve will dictate the exercises that you will do. If goals are different (and they will probably be) just talk through what each of you envision for the workouts. Think of this as a new topic of dinner conversation, a nice relaxed talk about why you’re both hitting the gym.
Planning a workout is important, so now that you know what each other is looking to work on, take turns leading your workouts. I always cringe when LK wants to do planks, because she can plank like nobody’s business, but I do them! For me this works out well, because I’m challenged to do something that I probably wouldn’t spend much time doing on my own. This is a prime example of how your partner will benefit from focusing on something you choose versus what they are comfortable doing at the gym. Remember, you need to try something different to get different results!
Apparently psychologists agree, here is that link again for the “Psychology Today” article. LK and I spend a lot of time together in the gym and maintaining an active lifestyle. We hike, lift weights, ride bikes, run, and even cook together. I am no psychologist, but I will say, it’s workin’ for me and my LK!