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!
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!!!
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.
How did my workouts and diet change my family life?
I started my fitness journey a little later in life and started a family a lot earlier, so my life is a bit different than the lives of some women. I live with my husband of 23 years and our adult son, so my time is more flexible than some wive’s and mother’s. My schedule allows me to leave before work to train with Rob, and go for round two at the gym right after work. This has actually encouraged my husband and son to increase the number of their workouts during the week. My husband and I work out at least twice a week together at the gym. We kill some cardio and workout in the free weights section too! The greatest thing has been that I am able to show him new workouts that he has never tried, like the TRX! I also really love it when my son asks for fitness or nutrition tips too!
My guys are pretty easy going when it comes to meals. My husband and son have very similar tastes in food, which are basically the complete opposite of mine. I recently adapted to a mostly plant based diet. I may be making tacos with soy crumbles and whole wheat tortillas while they are eating beef and regular flour tortillas, but we still cook and eat together as a family. They are both very supportive of my fitness and nutrition goals and even help me find “vegan” options while we are at the store.
Since I started this fitness journey a year ago, my entire family has become more conscience of our health and nutrition choices. We have all lost weight and increased our physical activity. It’s wonderful to see how what started as a personal step has actually benefited my entire family. We are all together on this journey and we are ALL IN! BAM!!!
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!
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!When 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!
ACCOUNTABILITY! WOW! Of course I get this question, when I have gained 9 pounds in the last 5-6 weeks! “How do you hold yourself accountable? Do you have accountability partners?”
Accountability plays a huge role in the implementation of any plan. It seems anywhere you turn, there are support groups, fitness trackers, and friends who can help to keep you focused on the temptation-filled path to success. Lately, my path has been filled with the temptations of Ampersand Ice Cream, inactivity, poor time management, and comfort food. SO, I clearly needed to answer this question because I have not been holding myself accountable for a few weeks now.
The last few months have been crazy for me! Job hunting, juggling some stressful things in my personal life, and insomnia have completely thrown me in to survival mode. Let’s be REAL here. I could have worked out my stress and frustration at the gym, but instead, I soothed my frustrations with the crutches to which I have always turned!
My accountability comes from the scale, my friends, or the Greatest Of All Time Trainer (GOATT) Coach Rob J. I know I am not supposed to, but I weigh myself daily and it helps me to continue to making good decisions, or so I thought… As long as the number on the scale stays the same or goes down, I am happy. AND since I just admitted I have gained a few pounds, I am not very happy with myself. I learned decades ago to not obsess about what I weigh but — Let’s face it, the scale doesn’t lie.
I am blessed to have amazing family and friends who are a great sources of motivation, mentorship, and accountability. I spend time with friends who are active and open to meeting for coffee and a walk on a Saturday morning, meeting up at the gym, or available to talk me off a ledge when I really want to take a flying leap off of the healthy wagon. The problem is, I have not been reaching out!
One thing about Coach Rob is that he gives me all of the tools to be successful and make our plan work. Having him as a motivator and coach has proven to be invaluable, but he can’t workout for me, or keep me from making poor choices. I clearly need to refocus!
To be honest, in the beginning, there were more days I wanted to quit than I care to admit. Due to my spine surgery and weight gain, I was in constant pain and could not keep my balance through even 10 lunges. I started to hold myself accountable by sending Coach Rob text messages of my cardio and workouts, no matter where I was! I need to get back to this!!!
As of last week, I have gained 9 pounds and I can tell you exactly what I have been doing wrong.
I made too many exceptions on my nutrition plan.
I allowed my life to control my schedule instead of keeping my appointments with the elliptical at the gym.
I stopped sending texts and consulting to my accountability partners.
I started drinking a lot less water!
SO NOW, I have to refocus and get back on my mission. 9 pounds can easily turn into 19 if I allow myself to settle in to a comfort zone. Time to hit it again. Stay tuned for my progress report!!!
What made you decide to hire a personal trainer?
Since I have struggled with my weight most of my life, I have never been comfortable working out at public gyms. Besides being self-conscious about working out in public, I thought the personal attention of a trainer would help me to learn what I needed to change to be successful and build a healthier lifestyle. The positive motivation, exercises, and nutrition coaching with Coach Rob are personally adapted for me. Having a personal trainer has helped me to sustain long term progress, commitment to our plan, and it definitely helps knowing that I have an accountability partner!
At my heaviest my doctor told me I was over 100 pounds overweight and it clearly had a severe negative impact on my health. I had high blood pressure, vertigo, sleep apnea, and terrible migraine headaches. Any one of these ailments would leave me debilitated anywhere from a few hours to several days. After trying multiple treatment plans, doctors, specialists, a briefcase full of medications, and seeking care at Stanford Medical Center, I realized I needed to invest in my health and completely overhaul my lifestyle.
I was referred to Rob and after our first meeting, I knew he was a perfect fit! His calm, positive demeanor, and his ability to understand my apprehension about working out due to my health issues was key. Approximately 5 years before I met Rob, I was successful in losing and maintaining a 90 pound weight loss, but as many of us do, I lost the weight the wrong way. Coach Rob took the time to explain a plan that would generate slow and steady progress. The right way!
To say my first day working out with Rob was a out of my comfort zone, is a total and complete understatement. I was comfortable in the gym because I was the only one working out, but it had been so long since I worked out that I threw up at the end of my work out. Somehow, Rob put a positive spin on me puking my guts out and I have been showing up ever since!
Steve Jobs, Maya Angelou, Confucius, and the Bible all preach the benefits of creating a career around what you love and your unique God-given talent. The trainers at Synergy put this philosophy in practice every day! Our days are fueled by the passion for what we do and sharing our gifts with our community.
At the end of May, we (Walt, Andre, Jacky, Eugene, Aaron, Allen, Rich, and I) celebrated a milestone for any business, 10 years of changing lives and helping people become healthier.
Fresno Fit Chef showing off her guns!
We train hard and push our clients to be a better version of themselves but… you know what they say about all work and no play. We train hard and we know how to play hard!!!
Hang 10 – Uh 10 more reps!
In the words of Confucius, “Choose a job you love and you will never have to work a day in your life.” Thank you to everyone for sharing in our love of fitness.