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!!!
One of the keys to success is consistency, but as we all learn at one time or another, maintaining motivation and staying focused on a goal can be difficult. I seek motivation of all types, but my most rewarding source of motivation is from my clients.
I can preach the benefits of BAM Logic!, but unless someone is willing to put in the work and take responsibility for his/her own motivation and plan, we are limited as to the results we can achieve. The dedication and drive I see in both my individual clients and my boot campers keeps me going and challenges me to always keep things interesting. Life happens, injuries happen, and yet my guys and ladies show up and give whatever their 100% is for that day. You have to show up.
The common denominator of my sources of motivation, they are all self-made success stories with humble beginnings. THE ROCK, has worked tirelessly to achieve the level of success he is experiencing; Tony Robbins, grew up in an abusive and impoverished home; and Les Brown started his life by being born on the floor of a building. All of the people with whom I work are inspirational in their own way. Each client is overcoming something and working toward his/her own goal. They show up, they follow their program, and when they get off track, they refocus and start again. There many clichés and quotes people use, but the bottom line is, success comes to those who work for it!
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!
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 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!
I 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.
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.
Thank 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!
I also checked in with some of Coach Rob J’s Real Warriors to see how they maintain motivation and asked for some of their favorite resources to kickstart their drive, when they are feeling a little sluggish. Chef B-rizzle, Bryan, isn’t one for social media or inspiring quotes; his motivation is fueled by results! He said, “results become an addiction.” From fitting into smaller sized clothing, the number on his scale decreasing, and consistently noticing improvements in his health, Chef B-rizzle is his own motivation. I can personally attest that Bryan reigns himself back in and seeks guidance and motivation when he needs to refocus. Check out his story – Chef B-Rizzle Gets Fit
Steph, aka #TeamKilla, has several resources of encouragement, and much like B-Rizzle, her own results fuel her fire. Having transformed her body from a size 14 to a size 2 in just over a year, she gets a much needed boost from her before and after photos, inspirational quotes, Pinterest, Tumblr, and she follows a few male and female weightlifters and athletes on Instagram. Check out some of the accounts #teamkilla shares: Gymaholic, HealthyFitMantras on IG, and Bossbabe.inc. But between you and me, I think she gets her biggest boost of motivation when she shows up in new workout digs! Check out how her transformation started, Team Killa.
Deb, aka #teamSunshine, gleans inspiration from all over, but says, “My BIGGEST motivations are Coach Rob’s page at 4:30am, #TeamKIlla and #FresnoFitChef’s instagram feeds, they are 2 crazy inspiring, positive women, and watching the successes of so many others on the web.” Some of the accounts that she follows on Instagram are The Good Quote, GlennonDoyleMelton (author of “Love Warrior”), Better Things in Life, Kate.Cash.Fitness, and LvnFit. In my opinion, Deb isn’t motivated by a number on the scale. When she came to me, she said that she didn’t care what she weighed as long as I could help her get to a healthier version of her old self. Baby steps Sunshine, back to baby steps. Check out when #teamSunshine started her baby steps.