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!
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.
In this blog, I want to share Five Steps that can help you accomplish your goals and get ahead in 2018!
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!
This year, I want to help you do resolutions a better way! For the month of December, I am going to post 18 new blogs sharing tips, tricks, motivation, recipes, Real Warrior Updates, and game plans for kicking off your 2018!
***But WAIT there’s MORE ***
When you share and/or follow my blog, you will be entered to win one of 3 sessions with me! On New Year’s Day, I will award the following:
1 free personal training session to a current client
1 free personal training session to anyone who shares / follows
1 free nutrition and coaching session
And don’t forget …
For the month of December Free Boot Camp Sessions! All Boot Camp Sessions on Thursday evening (5pm, 5:40pm, 6:20pm, 7pm) will be free. This is a great opportunity to invite your friends and family to come workout with you. Your 2018 goals start now, so plan your schedule accordingly so you can be here on Thursday Evenings.
Don’t wait until January to start attacking your goals.
Start now, start today and let’s cruise into 2018.
Halloween 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.
It seems retail stores roll out Christmas decorationsearlier 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!!!
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!!!
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 literallydo 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.
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 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.
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.
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 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!