Weekend Catch Up

This past weekend I was home alone! The wife and kid went to Jacksonville Florida and celebrated Grandma Clark’s birthday. I wish I could have gone, however I had to take the End Of Course and FAA exams. Once that was complete, it was a guys weekend!

Saturday evening I went to the Ice Flyers hockey game. The Pensacola Ice Flyers lost to the Louisiana Ice Gators 4 to 0. It was a really good time, and I got to see a couple of fights. I think Em would have a good time, and I want to go back for our next date.


After the game I went to McGuire’s Irish Pub and Steakhouse. If you haven’t been, be careful with the restrooms. And that’s all I can say. I had a Pensacola Bay Brewery Oktoberfest brew and the best hamburger I have ever had. I highly recommend you give the restaurant a try.

On our way in, my friend and I passed a couple of guys outside who had had a little too much to drink. AN hour and a half later when we walked out, they were still there. It turns out that the designated driver had been drinking and was unable to really even walk. We had a quick conversation and found out the young guys were airmen from base. We instructed them to call a cab and head back or to a hotel if they had a room for the night. After a few minutes we headed to the car and got ready to leave. I didn’t have a good feeling about the situation and as we were pulling out of the parking lot the two guys were speaking to another guy, who was obviously drunk.

At this point I had already identified myself to the Airmen and instructed them to call a cab. Since that was happening I backed the car up and parked again. We got out and headed to the group. Without hesitation we separated the new guy from the two original guys and found out he was not with them at all. While we got him to leave I also told the the guys to call a cab now, while I was watching, or let me call the cab and send them to base. This got their attention and they called for a cab. Once the cab arrived I spoke with the driver and we got the boys back to base safely.

Sunday I slept in until about 10 and then got up and went for 3.51 mile run. It was the best I had felt in long while and I completed the run in 29 minutes. I think it had something to do with the classical music I was listened too. Kept me calm and in control, and the rhythm allowed me to control my breathing. If you have never run to classical music, I suggest trying it.

After running I took care of a few surprises for my wife, studied for my first flight tomorrow, and the took care of some chores. I finished by watching a movie with the sound turned up and the lights off. It was a great end to the weekend and I am glad I was able to have some time to myself to reset after a tough two weeks.


Today is day 36 of the 365 day challenge.
Is is Day 17 of the 30 day push-up challenge. Today is 75 push-ups and sit-ups.

Keep up the good work. Tomorrow I have a low calorie, protein packed snack to share with you.


Ask the Trainer- Questions and Guest Posting

First things firsts- today is day 18 of the 365 Days of exercise, and day 2 of the situp/pushup challenge. Today the number is still 45. And now…

My beautiful wife runs the blog LOVE YOU. MEAN IT. and this is the first of her ask the trainer series. And obviously, I am that trainer! I am excited to work with her and post on her site. I am also glad to help any of her followers who have questions.

Here is my post:

Hey! Early this week Em asked me if I could answer her ask the trainer column, and I am happy to say that this is the first of hopefully many Coach Rob segments. In her request for questions, several of you replied looking for some exercises and workouts. Being my first segment, I have created a workout that can be done in less than 40 minutes and is good for once, twice or three times a week. The purpose of this workout is to address the question looking for inner leg work, arm work and a walking/jogging routine.

1, 2 or 3 times a week perform the following:

  1. Walk on a treadmill for 2 minutes as fast as possible without becoming a jog
  2. 2 sets of Squats, 12 to 15 repitions
  3. 2 sets of Reverse Lunges, 12 to 15 reps
  4. 1 set of Bench Press, 12 to 15 reps
  5. 1 set of Bent over Barbell Row, 12 to 15 reps
  6. 1 set of Shoulder Press, 12 to 15 reps
  7. 2 Sets of Bicep Curls, 12 to 15
  8. 1 set of Tricep Extensions, 12 to 15
  9. 2 sets of as many crunches as possible per set
  10. 12 minutes jogging on treadmill

This routine will strengthen all muscles in the legs and will hit the arms pretty hard while also strength the entire upper body. By warming up prior to lifting your heart rate will elevate and stay raised during the workout and the run at the end will help add cardio to the routine. This combination will allow for greater calorie burn and reduced fat. By strengthen the muscles and burning more calories you will see results faster. Unfortunately there is no way to spot reduce body fat, however the routine will lower the overall body fat and that will lead to lose inches where you want to.

Another question was a routine for the lower abdominal muscles. Like the above routine, there is no way to reduce fat in a specific area, however we can add anyone of the following exercises into the above routine and specifically strengthen the lower abs. If you are looking for a low ab strength routine, you can use three of the exercises together as an add-on to any routine.

For a video reference click on any of the exercise names. I hope you enjoy and get a lot out of this, and please keep the questions coming.

Coach Rob

What My Wife Does

Like myself, and many of you, my wife is into health and fitness. Up until recently she wasn’t big on lifting weights and worried about getting bulky. I assured her that while she will build muscle, she will not become a big bulky man. Women do not have the same amounts of hormones in their bodies as men do, and they do not tend to eat the mammoth amount of calories the body would need for large growth. What does happen for women, is that they build muscle and because of the increased need for calories (muscles need more calories then fat to survive and grow) the body burns the calories building muscle and fat shrinks.

While running is healthy and a good way to burn calories, my wife burns about 300 calories on a run, and around 250 when lifting. However once the lift is complete, her body continues to burns calories and ultimately will burn almost twice as many calories as the run did. With this, the body grows stronger, more toned, and loses more fat than any other way of exercise. Over the last few months she has seen incredible results and has never been happier with her fitness progress.

After a little break, she is ready to get back in the gym and work toward her weight goal. As a way of working towards her goal, she has decided to exercise for 30 days straight and ignore the scale during this time. Below is her workout plan:


Pushups, Dumbbell Press, Cable Flye, Pushups, Tricep Extension, Tricep Pushdown and Curls if there is time


One Arm Rows, Seated rows, Reverse grip Pulldowns, Bicep Curl, Dumbbell Curls, Cable Curls and Abs if there is time


This is an active recovery day. Running, Zumba, Yoga, Spin, Paddleboarding


Squats, Leg Press, Reverse Lunge, Leg Extensions, Deadlifts, Leg Curls, Leg press or Seated Calves


Dumbbell Shoulder Press, Front raise, Side lat raise, Hanging knee tucks, weighted crunches, Air Bikes


Two more active recovery days. The plan right now is to use Saturday as a warm-up day and do an easy run, and use Sunday as a day to do a long run. Typically we do this together and push the stroller.

Its a simple plan that allows a single day of work per muscle group, while still working the muscle slightly on the days when the other groups are the main focus. Emily finishes is up with a green smoothie she makes, and supplements throughout the day with MNS, Meal Replacement Shakes, and before a workout, Catalyst.

Keeping her fit and happy makes me happy, and gives us one other thing to connect on and enjoy together. And it helps to enjoy doing things together- means you like each other!

dip color

Day 4

After 3 days of working out I haven’t been anymore or less sore than in the past. I did’t really expect to feel sorer, but I know there is a day coming when I will just want a break. Until then, I am just pushing forward.

Today was a mixed bag of exercise. I decide I needed to do a little more running than I had been doing, and after lifting I went on a 1.5 mile jog. For flight school I am required to complete 1 and half miles in 12 minutes and 53 seconds. While this isn’t a blistering pace, the trail used is made of mulch and sand. This absorbs energy and slips slightly causing peoples’ time to slow. Anyway I completed the trail in 12:42.

Prior to running I about 45 minutes in the gym lifting. Today was shoulder day with some calf work. I like shoulder days because it is much shorter than the other lift days, but I still get a good pump and am left feeling sore and wiped out. Here is the routine:

  • Dumbbell Shoulder Press 4×12-15
  • Side Lateral Raise 3×12-15calf
  • Single arm front cable raise 3×12-15
  • Rear Delt Flyes 3×12-15
  • Dumbbell Shrug 4xAMAP
    -the shrug is another exercise that I like to use the heaviest possible dumbbell and just burnout my shoulders
  • Seated Calf raises 4×25
  • Leg Press Calf Raises 4×25
    -If you have never done calf raises on the leg press machine, it is time to start. The added level of stretch and the extended range of motion is the ultimate workout for calf muscles. This is a top 5 exercise in my book. (more on top 5 tomorrow)

Get up, Get active, and Get fit! Keep up the hard work and let me know how things are going for you.

Coming up tomorrow- Leg routine, Top 5 exercises, and a new idea for the Blog.

Day 2

Today is Day 2 of 365. Last time I didn’t make it to day 2, so yeah- high five!

It’s a pretty easy day because of my Medical Exam. I haven’t eaten since 7pm last night because of the blood work required at todays exam. After I have lunch I plan on going for a two mile run with my wife. It has been awhile since I ran on the beach, and I think today is the day. I mean I live in Pensacola after all! Why would I run anywhere else?


Fast Friday

Hey Everyone,

Since today was my active recovery day, that meant some form of cardio. It was 45 degrees outside, not too bad, but with the wind here at the beach- no go!

I chose to do a HIIT routine I found online. I have done this one before, so I modified it a little for some extra ummph. Here is the base routine:

Photo Mar 08, 1 02 15 PM


The modification was really simple- started at the first 9.0 mph interval I added 0.5 mph to each round and worked up to 10.5 mph and then dropped back down. So the final sprint section went like this- 9.0, 9.5, 10.0, 10.5, 10.0, 9.5, 9.0 and then 5.5 mph for the cool down.

Tomorrow is my 1RM day, so I will be posted those. I will also post my workout for that day. I am going to do a little workout to gain some confidence and experience with snatches and on Wednesday I am going to try to do Thursday’s WOD- 13.1. This time I want to do the men’s weights.


Weigh in Stats and Monday Workout

So as promised here are my stats from the past two weeks:

Weight- down 0.4 to 175

Body Fat %- down 1% to 9%

Chest- down 0.5″ to 39″, this is expected. As my body fat dropped I lost 1.75 pounds of fat, while gaining 1.35 pounds of muscle the fat had to come from somewhere and so there are a few stats that have dropped while muscle strength has grown in those areas. For example my bench press has increased despite a smaller chest measurement.

Arms- down 0.3″ to 14.8″

Hips- down 0.5 to 37.5″

Waist- no change, 32″

Thighs- down 0.5 to 22″

Calves- Steady at 15″

Forearms- Steady at 12″

Shoulders- Steady at 48″

Neck- Steady at 16″

Good numbers. I will be interested to see how these change as my workout plan focuses on strength versus weight loss.


Now for today’s workout. Being Monday it was a cardio day. I had two options- run a 5k, or do a HIIT routine at home. I just wasn’t motivated to run in the cold, and I wasn’t excited about heading to the gym. So HIIT at home, it was!

Using my new toy, iPad, I downloaded an app and gave it a try. The app everyone needs is SWORKIT. The app creates workouts for strength training, cardio, yoga and more. Simply tell it what you want to focus on for the day, I obviously chose cardio, and tell it how long you want to work. My 30 minute workout was incredible!

5 minutes into my routine I was out of breathe. At 8 minutes I was sweating. By 12 minutes I had taken off my shirt and was using it to wipe sweat from my face. I thoroughly enjoyed the routine.

Like I said, EVERYONE needs to get this app.