Start 2018 Now!

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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.

words I can

Transformation Tuesday Recipe Edition!

54ead6c10d391_-_thanksgiving-elegant-food-1114-xlnI 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. pumpkin pie cake “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!!!

Mini Treats Can Have a Major Impact!

Halloween Candy
Sweet Treats!

With Halloween around the corner there are sweet treats up for grabs every where!  I thought I would take a minute and share some calorie counts and offer a bit of education on how to offset this season’s indulgences.

In our society, holidays and celebrations are synonymous  with food.  Make sure that you educate yourself on the amount of calories you could be mindlessly eating as you walk by the candy bowl at work or dip into your children’s Halloween treasures.  Below, is a chart to give you an idea of what it will take to burn off this MINI-SIZED Fun Treats6b166b124c5f41cc9f556d1e3be1a071--halloween-treats-spooky-halloween

As with any health plan, complete deprivation will set you up for failure.  A term I frequently remind my clients of is, “everything in moderation.”  I do not recommend that anyone completely forego sweet treats, IF they want to indulge.  It is not realistic to expect to sustain a lifestyle change without participating in days of celebration.  Whether it is Halloween candy, the office birthday cake, or the upcoming holiday season, don’t allow an exception to your daily eating plan to derail your fitness journey.

IF you choose to eat the treats, be ready to do the work! BAM!!!

Candy

 

Team Chelly-Chell #CoachRobJsTT

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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!

image1March 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.

IMG_8572-2In 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!

Plan of Attack for Our Mission!

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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.

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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.

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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!!!

 

#TeamKilla Set #4 – #CoachRobJsTT

21032703_1817881674890521_3711140115890992152_nFrom 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? 20841008_1810494048962617_7664280172392577460_nThe 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. 

20117044_1772344069444282_8322371101545401641_oI 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.

20989046_1815588758453146_6440877220144770709_oFrom 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!!! 

 

Transformation Tuesday! #CoachRobJsTT

Tony-Robbins changeThere 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!  BarbBarb 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!!!

Transform 1

“Set Your Bar Ridiculously High”

Don’t sell yourself short!!

#aimhigh #mindset #growth #takeaction #fitness #life #neversettle #fitfam #fitlife #goals #eatclean #healthy #lifestyle #gymaholic #hardwork #bam #bamlogic #workoutmotivation #fitnessmotivation #fitnessinspiration #fitnesscoach #coachrobj #procoach #motivation #gymlife #getfit

Real Warrior and Boot-Camper, LK!

IMG_7435I admit it, I am one of those gym-goers that walks around a little unsure of where I should start and in what order I should work out my muscle groups.  I have always been athletic, but I wouldn’t have considered myself strong.  I would walk in to the gym and feel like I was not maximizing my time spent in there.  Well, that is the person I USED to be. 

As a single mom, I was teaching at a charter school, always pressed for time, and looking to change up my fitness routine.  I bought 2 Groupons to try some new workout ideas.  The first Groupon was for Synergy Personal Training; they offered 2 weeks of unlimited bootcamp sessions and the second was for another bootcamp, which I also tried.  IMG_6611

Ready to try something different, I met Coach Rob for a consultation and decided to try different boot camps.  I tried both the 5:30am bootcamp and Rob’s 6:15am bootcamp; 2 1/2 years later, I am still going to his bootcamp 5 days a week.

I admit that I bounced around and tried everything from the complex to the simplest of programs and my favorite, by far, is Coach Rob’s bootcamp.  His focus on keeping his classes relevant, fresh, and concentrated on proper form, leave me exhausted in just 30 minutes.  Rob is constantly pushing us boot-campers to our limits with positive reinforcement and makes us feel like we are in a private sessions with him.  In the 2 1/2 years I have been at Synergy, there has not been one injury in our bootcamp.  I think our coach’s education and ability to lead a great workout is a key reason we have such a strong core group of bootcamp attendees.

IMG_7434Thank goodness I have never been one to watch the scale because I weigh 10 pounds more now than I did when I started.  By the BMI chart at my doctor’s office, I am considered over weight!  HA! I have only increased my endurance, feel that I can protect myself if necessary, and I am stronger than I have ever been!  The benefits of starting my weekdays in a positive and productive environment, with my fellow boot-campers pours over into every aspect of my life.  I am living and loving sharing my life with like-minded people!

 

Fresno Fit Chef is Back for Set #2 — Sacrifice and Passion

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Fresno Fit Chef showing off her guns!

My first blog covered most of my backstory and why I chose to get a personal trainer. The more time that I work on myself and work with Coach Rob, the more I realize that I have truly found my passion in physical fitness.

After years of being toxic to myself by making poor nutrition and health decisions, I live the daily challenge to be the best and healthiest version of myself.  In the last three years, Rob has guided me from a depressed 324 pound woman to an athlete.  One of the things that has helped me commit to transforming my life and my body is my competitive nature and the need to be the best.

I spend so much time in the gym now that it is like a second job!  I am constantly trying to improve my fitness game so that I can meet my next goal. My next goal is a lofty one; but it is something that I know I will achieve with my own perseverance, dedication, and commitment to improving and working with my Coach!

MY GOAL:  By the time that I am 45, I will compete in fitness competitions! IMG_6599

My transformation is a conversation starter.  When I talk with people about the investment I have made in myself by paying for personal trainer and I suggest that they do the same, I am frequently met with opposition.  The normal argument is that they can’t afford it!  I think that is total crap! 

Everyone has financial struggles, bills to pay, unexpected expenses, and excuses for why we are content with living in a space that is unhealthy.  I never thought I would be able to afford a personal trainer!  IMG_6597When I first started with Robert three years ago, I was not in the position where I could take on this financial responsibility, but I also was not in the position where I could go even one more day ignoring my unhealthy body and aches and pains.  By sacrificing the little luxuries in my life, that I had convinced myself were necessities, I was able to scrape together enough to see Rob on a weekly basis.  Now, I have streamlined my frivolous spending and workout with Coach Rob several hours a week and we are hard charging toward my goal of competition!  IMG_6596