Sometimes there are no words that can express what drives people, you just have to feel it. For moments like the one you are going to watch is why "I do what I do". People like the man you are going to see is what drives me to be my best, to stay at the top of my game helping people achieve their goals.
Perfection is an illusion; we are not perfect, life is not perfect...but damn, let's give it the best shot we have.
Stay strong and focused,
~Rob
Saturday, October 9, 2010
Sunday, October 3, 2010
Thursday, July 29, 2010
Affirmation to live your best life.
I have been asked to write down the physical Mantra or "Mudra" that I give to my clients at the close of every class. Below I have the words that are said, followed by the physical movement.
Affirmation to live your best life.
1. Push negative people or thoughts out of your life, there is no room for them here.
(clasp hands together and stretch your upper back by pushing the hands forward)
2. Look to the sky for Hope.
(bring clasped hands over your head and stretch lat's, eyes are looking up)
3. Be true to yourself.
(bring palms together and bend at the elbows sliding hands down to your spine, stretching triceps)
4.Open your heart to those around you.
(release hands and float arms extended down to shoulder height, palms up, stretching Biceps)
5. Allow yourself to be vulnerable.
(bring arms back behind you and clasp hands, stretching chest)
6. But do this with physical strength.
(bring right arm across chest stretching shoulder)
7. ...and mental clarity.
(bring left arm across chest stretching shoulder)
8. Clear your slate of any worries or stressors.
(sweep left hand across floor in front of you as if you are wiping something away)
9. Find new potential.
(Bring right arm up over head, reach and look up)
10. release yourself from any guilt or judgement.
(sweep right hand across floor in front of you as if you are wiping something away)
11. Find new possibilities
(Bring left arm up over head, reach and look up)
12. Squat into a low Saigon squat, bring your pointer fingers and thumbs together to create a triangle representing your body, mind in spirit to complete the circle of life. place hands on ground and forward fold, jet arms back and as you stand up bring arms up to sky, touch and bring to sides.
I hope this brings you as much peace as it brings me.
~Rob
www.yourtrainercalling.com
Affirmation to live your best life.
1. Push negative people or thoughts out of your life, there is no room for them here.
(clasp hands together and stretch your upper back by pushing the hands forward)
2. Look to the sky for Hope.
(bring clasped hands over your head and stretch lat's, eyes are looking up)
3. Be true to yourself.
(bring palms together and bend at the elbows sliding hands down to your spine, stretching triceps)
4.Open your heart to those around you.
(release hands and float arms extended down to shoulder height, palms up, stretching Biceps)
5. Allow yourself to be vulnerable.
(bring arms back behind you and clasp hands, stretching chest)
6. But do this with physical strength.
(bring right arm across chest stretching shoulder)
7. ...and mental clarity.
(bring left arm across chest stretching shoulder)
8. Clear your slate of any worries or stressors.
(sweep left hand across floor in front of you as if you are wiping something away)
9. Find new potential.
(Bring right arm up over head, reach and look up)
10. release yourself from any guilt or judgement.
(sweep right hand across floor in front of you as if you are wiping something away)
11. Find new possibilities
(Bring left arm up over head, reach and look up)
12. Squat into a low Saigon squat, bring your pointer fingers and thumbs together to create a triangle representing your body, mind in spirit to complete the circle of life. place hands on ground and forward fold, jet arms back and as you stand up bring arms up to sky, touch and bring to sides.
I hope this brings you as much peace as it brings me.
~Rob
www.yourtrainercalling.com
Friday, July 23, 2010
Tips on finding the right trainer~
By Jeff Cavaliere
I surf the Internet all the time and when I find something good I want to share. I thought this was to the point and had a lot of honest information.
~Rob
4 tips to avoiding the Meathead Trainer!
Whether you’re just starting out in the gym or are a seasoned gym-goer looking to add a little spark to your workout, at one time or another you’ve probably at least entertained the thought of hiring a personal trainer to get you on track. For that, I feel sorry for you! Why? Well, having been in the fitness industry in some capacity for at least the last 15 years, it’s hard to admit it but our industry is suffering mightily! Statistics would show that there are MORE people at least looking to improve their fitness these days than ever, however their numbers are only rivaled by the number of unqualified trainers who they are trusting with helping them reach their physical goals. Yes, meatheads are dominating this profession and it bothers me.
The worst part about this is that many well intentioned people will give up on their pursuit of a better body completely after having a bad experience with an unqualified trainer. They may have been told to do some crazy exercises that wound up injuring them, or they were a bit embarrassed with their inability to do what the trainer was unfairly asking them to do given their strength levels, or they just plain hated the fact that their club appointed trainer was fulfilling every stereotype they’d ever heard about personal trainers and this was leaving a bad taste in their mouth. For whatever reason, the experience quickly became a negative one and soon…the whole idea of going to the gym became about as appealing as a chewing on a dumbbell.
So what to do? Well…it’s quite obvious that we have to have as many of you out there that are seeking personal trainers know HOW TO AVOID THE MEATHEADS. I say this affectionately of course, but it has to be said. Odds are, that at least 50% of the personal trainers working in your gym are there only because they like to work out and have earned a weekend certification (even worse…online!). So how do you spot these guys and girls from the ones that are actually well credentialed, knowledgeable about the body, and able to conform to meet YOUR needs and not just theirs? Well…I’m glad you asked. I’ve put together my 4 Tips for Avoiding the Meathead Trainers and for selecting someone who can help and not hurt you in your quest for better health! So with that said…let’s get started!
1. Avoid ANY trainer carrying around a 1 gallon water jug!
Seriously. While drinking water is important and crucial for developing lean muscle…the need to carry around a jug like you’re the milk man for crying out loud is insane! Discreet water drinking is fine. Chugging so the world can see how you get your water in (even while you’re client is in the middle of a set!) is borderline embarrassing. If as much attention was paid to the client as was to the water bottle, they might have even seen what happened when you dropped the weight on your toe! That said, first rule of thumb, if your trainer is one that does this…ask to borrow the jug, open it and pour all contents on their head…and then get another trainer!
2. Only hire a trainer who cares about what YOUR goals are….not theirs!
I once saw a 275lb bulked up personal trainer in Florida taking a mid-50’s woman through his “Power Chest” workout! Seriously. He told her that “today we’re going to do a power chest workout. If you don’t like it, we’re going to do a power chest workout.” Wow…how motivating…and thoughtful actually! Unless your trainer asked you what your goals were when you started working out, you’re with the wrong trainer. Sure, you might be looking to them for some guidance on how to get in shape and that’s fine, but you still should have been asked what your ultimate goals were so they could better guide you to meet those specific needs.
3. If your trainer doesn’t vary your workouts…you’ve got the wrong trainer!
I see time after time personal trainers in the gym that NEVER vary the workouts of their clients. If I go in on a Monday, they’re doing the same 5 exercises that they were doing last Friday and will be doing the same 5 exercises on Wednesday. This is due to laziness, plain and simple. In order to keep the muscle adapting stronger and stronger you need to keep the exercises varied and ever changing. Laziness and the need to change exercises don’t go hand in hand that well. If you find that your trainer is doing this, then it’s time to find a new trainer.
4. Make sure your trainer has a gameplan…but is willing to rewrite it at ANY time it’s needed!
To me…the highlight of a good trainer is someone that goes into the gym with a plan for the day but is willing and able to vary that plan depending upon what they are getting from their client on a given day. It’s quite normal for a client’s energy levels to surge or fade depending on many other facets of their lives. Maybe they’re a bit run down from stress on the job, were up late the night before, are feeling extremely energetic on a particular day, whatever. The point is…the good trainer will recognize this and will push more or pull back accordingly to make sure that every workout is maximized to get the most out of it and give you the best they’ve got. As a trainer to pro athletes I deal with this all of the time. My workouts are done on the fly and that’s what keeps it so exciting and enjoyable for me. Daily energy ebb and flow needs to be met with the right balance or moderation and motivation!
Don’t be victim to a bad trainer and don’t let a bad experience sour your outlook on your own fitness. It’s extremely important to get yourself healthy and going to the gym is a big part of it…as is often times, hiring a personal trainer to get you started in the right direction. Use these tips to help guide you to the right one and make your trips to the gym an enjoyable experience and something you’ll look forward to for many healthy years to come!
Jeff Cavaliere is a celebrity fitness trainer who has the reputation in the industry for being one of the most creative young minds in the business has gotten him the responsibility of getting some of the fittest athletes and celebrities in top shape when there is no alternative. To see more about him and his AthLEAN-X Training System you can VISIT http://athleanx.com
By Jeff Cavaliere
I surf the Internet all the time and when I find something good I want to share. I thought this was to the point and had a lot of honest information.
~Rob
4 tips to avoiding the Meathead Trainer!
Whether you’re just starting out in the gym or are a seasoned gym-goer looking to add a little spark to your workout, at one time or another you’ve probably at least entertained the thought of hiring a personal trainer to get you on track. For that, I feel sorry for you! Why? Well, having been in the fitness industry in some capacity for at least the last 15 years, it’s hard to admit it but our industry is suffering mightily! Statistics would show that there are MORE people at least looking to improve their fitness these days than ever, however their numbers are only rivaled by the number of unqualified trainers who they are trusting with helping them reach their physical goals. Yes, meatheads are dominating this profession and it bothers me.
The worst part about this is that many well intentioned people will give up on their pursuit of a better body completely after having a bad experience with an unqualified trainer. They may have been told to do some crazy exercises that wound up injuring them, or they were a bit embarrassed with their inability to do what the trainer was unfairly asking them to do given their strength levels, or they just plain hated the fact that their club appointed trainer was fulfilling every stereotype they’d ever heard about personal trainers and this was leaving a bad taste in their mouth. For whatever reason, the experience quickly became a negative one and soon…the whole idea of going to the gym became about as appealing as a chewing on a dumbbell.
So what to do? Well…it’s quite obvious that we have to have as many of you out there that are seeking personal trainers know HOW TO AVOID THE MEATHEADS. I say this affectionately of course, but it has to be said. Odds are, that at least 50% of the personal trainers working in your gym are there only because they like to work out and have earned a weekend certification (even worse…online!). So how do you spot these guys and girls from the ones that are actually well credentialed, knowledgeable about the body, and able to conform to meet YOUR needs and not just theirs? Well…I’m glad you asked. I’ve put together my 4 Tips for Avoiding the Meathead Trainers and for selecting someone who can help and not hurt you in your quest for better health! So with that said…let’s get started!
1. Avoid ANY trainer carrying around a 1 gallon water jug!
Seriously. While drinking water is important and crucial for developing lean muscle…the need to carry around a jug like you’re the milk man for crying out loud is insane! Discreet water drinking is fine. Chugging so the world can see how you get your water in (even while you’re client is in the middle of a set!) is borderline embarrassing. If as much attention was paid to the client as was to the water bottle, they might have even seen what happened when you dropped the weight on your toe! That said, first rule of thumb, if your trainer is one that does this…ask to borrow the jug, open it and pour all contents on their head…and then get another trainer!
2. Only hire a trainer who cares about what YOUR goals are….not theirs!
I once saw a 275lb bulked up personal trainer in Florida taking a mid-50’s woman through his “Power Chest” workout! Seriously. He told her that “today we’re going to do a power chest workout. If you don’t like it, we’re going to do a power chest workout.” Wow…how motivating…and thoughtful actually! Unless your trainer asked you what your goals were when you started working out, you’re with the wrong trainer. Sure, you might be looking to them for some guidance on how to get in shape and that’s fine, but you still should have been asked what your ultimate goals were so they could better guide you to meet those specific needs.
3. If your trainer doesn’t vary your workouts…you’ve got the wrong trainer!
I see time after time personal trainers in the gym that NEVER vary the workouts of their clients. If I go in on a Monday, they’re doing the same 5 exercises that they were doing last Friday and will be doing the same 5 exercises on Wednesday. This is due to laziness, plain and simple. In order to keep the muscle adapting stronger and stronger you need to keep the exercises varied and ever changing. Laziness and the need to change exercises don’t go hand in hand that well. If you find that your trainer is doing this, then it’s time to find a new trainer.
4. Make sure your trainer has a gameplan…but is willing to rewrite it at ANY time it’s needed!
To me…the highlight of a good trainer is someone that goes into the gym with a plan for the day but is willing and able to vary that plan depending upon what they are getting from their client on a given day. It’s quite normal for a client’s energy levels to surge or fade depending on many other facets of their lives. Maybe they’re a bit run down from stress on the job, were up late the night before, are feeling extremely energetic on a particular day, whatever. The point is…the good trainer will recognize this and will push more or pull back accordingly to make sure that every workout is maximized to get the most out of it and give you the best they’ve got. As a trainer to pro athletes I deal with this all of the time. My workouts are done on the fly and that’s what keeps it so exciting and enjoyable for me. Daily energy ebb and flow needs to be met with the right balance or moderation and motivation!
Don’t be victim to a bad trainer and don’t let a bad experience sour your outlook on your own fitness. It’s extremely important to get yourself healthy and going to the gym is a big part of it…as is often times, hiring a personal trainer to get you started in the right direction. Use these tips to help guide you to the right one and make your trips to the gym an enjoyable experience and something you’ll look forward to for many healthy years to come!
Jeff Cavaliere is a celebrity fitness trainer who has the reputation in the industry for being one of the most creative young minds in the business has gotten him the responsibility of getting some of the fittest athletes and celebrities in top shape when there is no alternative. To see more about him and his AthLEAN-X Training System you can VISIT http://athleanx.com
Sunday, June 20, 2010
It's your Trainer calling / Summer Camp!
Happy Summer!
Here is some information about the summer program and neat stuff I have going on at the Sweat Shop.
Stuff you need to know:
Free Kids Yoga class Wednesday June 23rd. Class will be taught by Lauren Durso (certified Yoga Instructor) 10:30-12:00 or 1:00-2:00, we are having the early class for younger kids, but all ages are welcome at anytime. Smoothies and granola provided by Jackie Alford and her Juice Plus products.
Want to "Get Jacked" & "Get Juiced"? I know what you are thinking but this is a different kind of "Juiced". This is a product that I have been taking and has made such a difference in my recovery period between workouts and a better over all feeling of wellness. I have never in my life taken any supplements or vitamins (I know I preach a lot but I personally never felt the need). I have started to take the Juice Plus tablets, it is a capsule that has all the vegetables and fruits in it that I need for my body to run at its best. Jackie Alford is going to be helping me educate my clients on this amazing product. If you have any questions about it feel free to contact her directly at jackiea125@yahoo.com. I will also have information about it on my website. www.yourtrainercalling.com. Juice Plus also has products for children to give them a balanced diet and added nutrition.
Monday June 21st, "Last Chance Workout!" If you would like to get one more beating in before you go away I will be holding an "extra" class on Monday the 21st 9:30-10:30. It is a $12.00 drop in to participate for everyone to enjoy. I want to give you something to remember me by as you pack up the SUV for the summer...snicker.
Summer Camp "Fit Club"- I will be cutting back to 1 class per week. We will start the 10 week summer program on Thursday June 24th. The class time will be 9:30 and the cost is $12.00 per class if you sign up. You can sign up for as many as you want at the cost of $12/pr class. If you would rather drop in the cost will be $15.00. The session will end on 9/2 and I will be taking the week of 7/10-7/16 off. My daughter Whitney is due to have her baby on 7/23, when we get close to that date please check your emails. If I am unable to make class I will send out a mass email to let you know.
Semi Private Training's & 30 Minute private Training's- I will be holding semi private training's on Tuesday morning at 9:00 and Wednesday mornings at 7:00 AM. Space is limited to 7 clients and the cost is $100.00, 1 training a week, over the course of 4 weeks. Let me know asap if you are interested in this type of training.
I also have 30 minute private training's available on the TRX suspension system. I have been working with my private clients with this program and I promise you all you need is 30 minutes to "get her done". It is an excellent way to increase muscle strength, endurance and balance. the cost is $50.00 for 30 minutes.
High School and College Athletes- If you have a high school or college athlete that needs to get prepared for preseason, the summer is the time to do it. This cuts back on injury, increases confidence and prepares them for the task ahead. I can train your child in any sport or area that they need to improve.
Stuff you want to know:
Summer is a great time to kick back and allow your body to relax and enjoy some time off. With that being said you don't want to lose what you have worked so hard all year to build. Here are a few quick facts too keep in mind.
It take 3 weeks of no muscle conditioning for you to lose your muscle and 2 quick weeks to lose your cardiovascular endurance. You can still have "fun in the sun" and your body too by training hard at least once a week.
Keeping fit during the summer also requires you to keep track of your calories. I like to zig-zag my food intake to maintain body fat %. I eat clean all week and get a couple of good workouts in and then relax and enjoy my weekend.
Weekend food can be the goodies that you love and when the week starts up again, cut back. This will help you stay in shape and still enjoy the summer. My summer mantra is "eating like a pauper during the week and party like a rock star on the weekends".
~Rob
www.yourtrainercalling.com
Here is some information about the summer program and neat stuff I have going on at the Sweat Shop.
Stuff you need to know:
Free Kids Yoga class Wednesday June 23rd. Class will be taught by Lauren Durso (certified Yoga Instructor) 10:30-12:00 or 1:00-2:00, we are having the early class for younger kids, but all ages are welcome at anytime. Smoothies and granola provided by Jackie Alford and her Juice Plus products.
Want to "Get Jacked" & "Get Juiced"? I know what you are thinking but this is a different kind of "Juiced". This is a product that I have been taking and has made such a difference in my recovery period between workouts and a better over all feeling of wellness. I have never in my life taken any supplements or vitamins (I know I preach a lot but I personally never felt the need). I have started to take the Juice Plus tablets, it is a capsule that has all the vegetables and fruits in it that I need for my body to run at its best. Jackie Alford is going to be helping me educate my clients on this amazing product. If you have any questions about it feel free to contact her directly at jackiea125@yahoo.com. I will also have information about it on my website. www.yourtrainercalling.com. Juice Plus also has products for children to give them a balanced diet and added nutrition.
Monday June 21st, "Last Chance Workout!" If you would like to get one more beating in before you go away I will be holding an "extra" class on Monday the 21st 9:30-10:30. It is a $12.00 drop in to participate for everyone to enjoy. I want to give you something to remember me by as you pack up the SUV for the summer...snicker.
Summer Camp "Fit Club"- I will be cutting back to 1 class per week. We will start the 10 week summer program on Thursday June 24th. The class time will be 9:30 and the cost is $12.00 per class if you sign up. You can sign up for as many as you want at the cost of $12/pr class. If you would rather drop in the cost will be $15.00. The session will end on 9/2 and I will be taking the week of 7/10-7/16 off. My daughter Whitney is due to have her baby on 7/23, when we get close to that date please check your emails. If I am unable to make class I will send out a mass email to let you know.
Semi Private Training's & 30 Minute private Training's- I will be holding semi private training's on Tuesday morning at 9:00 and Wednesday mornings at 7:00 AM. Space is limited to 7 clients and the cost is $100.00, 1 training a week, over the course of 4 weeks. Let me know asap if you are interested in this type of training.
I also have 30 minute private training's available on the TRX suspension system. I have been working with my private clients with this program and I promise you all you need is 30 minutes to "get her done". It is an excellent way to increase muscle strength, endurance and balance. the cost is $50.00 for 30 minutes.
High School and College Athletes- If you have a high school or college athlete that needs to get prepared for preseason, the summer is the time to do it. This cuts back on injury, increases confidence and prepares them for the task ahead. I can train your child in any sport or area that they need to improve.
Stuff you want to know:
Summer is a great time to kick back and allow your body to relax and enjoy some time off. With that being said you don't want to lose what you have worked so hard all year to build. Here are a few quick facts too keep in mind.
It take 3 weeks of no muscle conditioning for you to lose your muscle and 2 quick weeks to lose your cardiovascular endurance. You can still have "fun in the sun" and your body too by training hard at least once a week.
Keeping fit during the summer also requires you to keep track of your calories. I like to zig-zag my food intake to maintain body fat %. I eat clean all week and get a couple of good workouts in and then relax and enjoy my weekend.
Weekend food can be the goodies that you love and when the week starts up again, cut back. This will help you stay in shape and still enjoy the summer. My summer mantra is "eating like a pauper during the week and party like a rock star on the weekends".
~Rob
www.yourtrainercalling.com
Sunday, May 9, 2010
To nurture your family you need to nurture yourself first.
As women in today's society there are so many demands on us that fitting in time for ourselves is just another item on the "life list". When in reality it should be top priority. I am talking about 1 hour a day to call your own, no sharing, no have too's, just 60 short minutes. As your trainer I would say go workout, but as a woman I say ~ just find the time. Here is a short list helping you to navigate towards your personal wellness; finding and finishing the woman in you.
You don't have to be Super woman, remember she is just a cartoon character.
Don't worry if the laundry isn't done or you haven't looked up the latest Racheal Ray dinner for the evening, life will go on! Take 60 minutes and go for a walk, lay down on the floor and do crunches just for fun, learn a new sport, email your trainer on ways to change your eating plans.
Focus on your successes.
Concentrate on how good your body feels and the freedom you have when you carve out time towards wellness. Don't worry if you haven't broke the female record for speed walking...it is about consistency. If your plan is weight loss, embrace every half pound, it is less than you were yesterday. Focus on the positive.
Put weights before cardio.
So many women get "stuck" on the treadmill and then finish their workout with 15 minutes of weight lifting. They are missing a critical component and often rob themselves of effective training. Perform the weight training first and then finish up with a blast of cardio. You will see a more positive visible outcome.
Don't over do it.
So many times I see females start a workout program only to over do it and get either injured or bored. Limit yourself to 60 minutes then walk away! Too much of a good thing~is not better!
Keep an eye on your heart rate.
Women should workout at 75-85% of their maximum heart rate. This can be tested while you workout by saying (out loud) your name and address. If you can get the whole thing out in one breath, kick it up a notch. If you have to wait to speak to catch your breath you are working too hard. You want to be able to say 2-3 words and then take a breath. This is an easy way to test yourself as you are training.
Get support.
Females are pack animals...do what comes naturally. Find another amazing woman and workout with her. Set up groups and discuss your goals, short and long term.
Be self-supportive.
Is it going to be hard, yes. Is it going to hurt, yes. Is it going to make you feel like a new woman, give you new found self-esteem and confidence, help you look and feel better than you ever have...absolutely yes.
Make the commitment and find the discipline to complete the woman in you, she has been waiting.
Stay strong,
~Rob
www.yourtrainercalling.com
You don't have to be Super woman, remember she is just a cartoon character.
Don't worry if the laundry isn't done or you haven't looked up the latest Racheal Ray dinner for the evening, life will go on! Take 60 minutes and go for a walk, lay down on the floor and do crunches just for fun, learn a new sport, email your trainer on ways to change your eating plans.
Focus on your successes.
Concentrate on how good your body feels and the freedom you have when you carve out time towards wellness. Don't worry if you haven't broke the female record for speed walking...it is about consistency. If your plan is weight loss, embrace every half pound, it is less than you were yesterday. Focus on the positive.
Put weights before cardio.
So many women get "stuck" on the treadmill and then finish their workout with 15 minutes of weight lifting. They are missing a critical component and often rob themselves of effective training. Perform the weight training first and then finish up with a blast of cardio. You will see a more positive visible outcome.
Don't over do it.
So many times I see females start a workout program only to over do it and get either injured or bored. Limit yourself to 60 minutes then walk away! Too much of a good thing~is not better!
Keep an eye on your heart rate.
Women should workout at 75-85% of their maximum heart rate. This can be tested while you workout by saying (out loud) your name and address. If you can get the whole thing out in one breath, kick it up a notch. If you have to wait to speak to catch your breath you are working too hard. You want to be able to say 2-3 words and then take a breath. This is an easy way to test yourself as you are training.
Get support.
Females are pack animals...do what comes naturally. Find another amazing woman and workout with her. Set up groups and discuss your goals, short and long term.
Be self-supportive.
Is it going to be hard, yes. Is it going to hurt, yes. Is it going to make you feel like a new woman, give you new found self-esteem and confidence, help you look and feel better than you ever have...absolutely yes.
Make the commitment and find the discipline to complete the woman in you, she has been waiting.
Stay strong,
~Rob
www.yourtrainercalling.com
Saturday, March 13, 2010
Hi Tribe,
Spring Training starts now! Monday March 15th is the start of our 8 week program to get you "beach" ready.
If you can answer "yes" to any of these questions, it is time to sign up for my
"SPRING TRAINING PROGRAM"!
1. The thought of putting on shorts makes you break out in a sweat?
2. You are wondering if bathing suits come with long sleeves?
3. Is your wine consumption now considered one of your food groups?
4. Are you getting winded changing the TV channel with the remote?
5. Getting out of your chair is your "leg workout" for the day?
If you have answered yes to one for more of these questions, it is time to get your assets to class!
For the Warriors that have been with me through the winter, it's time to rip and strip it up!
The only thing "the truth hurts" is Illusion!
~Julie Gregory
Things you need to know:
It's go time! I will be holding classes at the new Medfield location, 120 North Meadows Rd (rt 27). Group classes will be Monday and Thursday 9:30-10:30. If you would like to schedule privates or semi private training's just drop me an e-mail.
The session will be 8 weeks long and there will be no classes during April vacation. The cost is $96.00 for 1 class a week for 8 weeks, and $192.00 for 2 classes a week for 8 weeks. Classes will run from March 15th - May 13th.
Equipment:
If any of you have a step bench or weights hanging around your house please bring them in. We have been running short on equipment and I don't want anyone left without.
There will be days that we will go outside...keep a sweatshirt in your car!
Stuff you want to know:
OK, I am going to say it...the 4 letter word we all hate - DIET! It is time to get focused and be HONEST with yourself. The food you eat in private shows in public. Let's lean it out! I have attached the "Jillian Michaels 7 day detox diet" to this e-mail. This is only a 7 day diet. I do it every spring to "clean it up". It is a great way to shock your body into responding to the training's ahead.
Stay Strong and let's Get Jacked!
-Rob
www.yourtrainercalling.com
7 Day detox diet
Day 1
6 scrambled egg whites without butter or oil
5oz salt free or low sodium turkey in lettuce with tomato
20 raw or dry roasted unsalted almonds
Grilled 6oz swor fish cooked with lemon and garlic, unlimited side of steamed Kale. Follow-up with a cup of dandelion tea
Day 2
6 scrambled egg whites without butter or oil
1 can low sodium tuna salad (prepared with lemon and pepper only) on a bed of lettuce (you can used balsamic vinegar or itsp olive oil for salad dressing celery with 2 tsp peanut butter (natural)
6oz grilled chicken breast cooked with lemon and garlic.
Unlimited side of eggplant.
Follow-up with cup of dandelion tea.
Day 3
6 scrambled egg whites without butter or oil
5 oz poached salmon, cucumber salad
3 watermelon slices
6oz of chicken with unlimited zucchini
Day 4
6 scrambled egg whites without butter or oil
5 oz grilled Halibut with lemon and garlic, spinach salad
20 raw or dry roasted unsalted almonds 1/2 lb steamed shrimp, unlimited green beans
Day 5
6 scrambled egg whites without butter or oil
5 oz salt free ham with lettuce/spinach celery with 2 tsp peanut butter (natural)Grilled 6oz swor fish cooked with lemon and garlic, unlimited side of steamed Kale. Follow-up with a cup of dandelion tea
Day 6
6 scrambled egg whites without butter or oil
6 oz grilled mahi, 1 fresh tomato, 1/3 avocado
10 unsalted cashews
6oz chicken with broccoli and cauliflower
Day 7
6 scrambled egg whites without butter or oil
5oz salt free or low sodium turkey in lettuce with tomato carrots
6oz halibut steak with asparagus
drink 100 oz water each day. Can have green tea, dandelion tea, celery, cucumber, egg plant and watermelon as needed.
Do not over indulge in these items.
Caffine in a vitamin supplement for energy kick (lasts longer than coffee or coke). 5mg of guarana per pount. 40 min prior to exercise.
Best with white willowbark.
Spring Training starts now! Monday March 15th is the start of our 8 week program to get you "beach" ready.
If you can answer "yes" to any of these questions, it is time to sign up for my
"SPRING TRAINING PROGRAM"!
1. The thought of putting on shorts makes you break out in a sweat?
2. You are wondering if bathing suits come with long sleeves?
3. Is your wine consumption now considered one of your food groups?
4. Are you getting winded changing the TV channel with the remote?
5. Getting out of your chair is your "leg workout" for the day?
If you have answered yes to one for more of these questions, it is time to get your assets to class!
For the Warriors that have been with me through the winter, it's time to rip and strip it up!
The only thing "the truth hurts" is Illusion!
~Julie Gregory
Things you need to know:
It's go time! I will be holding classes at the new Medfield location, 120 North Meadows Rd (rt 27). Group classes will be Monday and Thursday 9:30-10:30. If you would like to schedule privates or semi private training's just drop me an e-mail.
The session will be 8 weeks long and there will be no classes during April vacation. The cost is $96.00 for 1 class a week for 8 weeks, and $192.00 for 2 classes a week for 8 weeks. Classes will run from March 15th - May 13th.
Equipment:
If any of you have a step bench or weights hanging around your house please bring them in. We have been running short on equipment and I don't want anyone left without.
There will be days that we will go outside...keep a sweatshirt in your car!
Stuff you want to know:
OK, I am going to say it...the 4 letter word we all hate - DIET! It is time to get focused and be HONEST with yourself. The food you eat in private shows in public. Let's lean it out! I have attached the "Jillian Michaels 7 day detox diet" to this e-mail. This is only a 7 day diet. I do it every spring to "clean it up". It is a great way to shock your body into responding to the training's ahead.
Stay Strong and let's Get Jacked!
-Rob
www.yourtrainercalling.com
7 Day detox diet
Day 1
6 scrambled egg whites without butter or oil
5oz salt free or low sodium turkey in lettuce with tomato
20 raw or dry roasted unsalted almonds
Grilled 6oz swor fish cooked with lemon and garlic, unlimited side of steamed Kale. Follow-up with a cup of dandelion tea
Day 2
6 scrambled egg whites without butter or oil
1 can low sodium tuna salad (prepared with lemon and pepper only) on a bed of lettuce (you can used balsamic vinegar or itsp olive oil for salad dressing celery with 2 tsp peanut butter (natural)
6oz grilled chicken breast cooked with lemon and garlic.
Unlimited side of eggplant.
Follow-up with cup of dandelion tea.
Day 3
6 scrambled egg whites without butter or oil
5 oz poached salmon, cucumber salad
3 watermelon slices
6oz of chicken with unlimited zucchini
Day 4
6 scrambled egg whites without butter or oil
5 oz grilled Halibut with lemon and garlic, spinach salad
20 raw or dry roasted unsalted almonds 1/2 lb steamed shrimp, unlimited green beans
Day 5
6 scrambled egg whites without butter or oil
5 oz salt free ham with lettuce/spinach celery with 2 tsp peanut butter (natural)Grilled 6oz swor fish cooked with lemon and garlic, unlimited side of steamed Kale. Follow-up with a cup of dandelion tea
Day 6
6 scrambled egg whites without butter or oil
6 oz grilled mahi, 1 fresh tomato, 1/3 avocado
10 unsalted cashews
6oz chicken with broccoli and cauliflower
Day 7
6 scrambled egg whites without butter or oil
5oz salt free or low sodium turkey in lettuce with tomato carrots
6oz halibut steak with asparagus
drink 100 oz water each day. Can have green tea, dandelion tea, celery, cucumber, egg plant and watermelon as needed.
Do not over indulge in these items.
Caffine in a vitamin supplement for energy kick (lasts longer than coffee or coke). 5mg of guarana per pount. 40 min prior to exercise.
Best with white willowbark.
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