With a huge test today I realized that non-stop studying doesn’t help, and that balance is needed. The goes along with the thought process that “fitness is everything”. “Fitness is Everything” relates to keeping a good balance in your life and focusing on all aspects.

Yesterday I spent the day preparing for my test, but I also balanced the day with other aspects of my life. I spent the morning in a classroom studying and answering instructor questions. In between study sessions I went to the gym and got in my 22nd workout of 365. After completing my workout and the second session of studying, I needed a good break. I decided to take my wife to a BBQ joint for lunch. Spending time with family takes care of me as well as them, and during a time of stress and focusing on a year of college in 10 weeks, this is huge! We went KC John’s only to find them closed. We quickly asked SIRI for a new BBQ joint and were sent across town to Sonny’s Real Pit BBQ. It wasn’t until we were 2 minutes from completing our 30 minute drive, that we realized we were headed to a chain. Nothing against Sonny’s, I like their food, but Emily wants her BBQ served out of a tin shack by a fat guy who might not have washed his hands.

This led us to change course and head for Al Fresco in downtown Pensacola. After parking and walking towards Al Fresco, we saw a sign for a small restaurant and decided to stop. Carmen’s Lunch Bar is a restaurant celebrating their first full year of operating this week. Carmen’s was 1 of over 100 applicants with a business plan, and for winning the contest she was given some money and a store front for her restaurant. The food was great and the waitress was wonderful. After all of this, Emily and I finally got our BBQ.

Photo Oct 21, 3 47 33 PM


So a 45 minute lunch date turned into a 4 hour quest. We picked H on the way home and I got see him a little. After another hour or so of studying, I stopped and bathed H, brushed his teeth, and put him to bed. I then studied a bit more, had an incredible meal and studied a bit more.

Despite the dramatic need to focus more on studying and IFS, their was balance in my day and it helped me to be more successful in my studying and focus, and it showed when I took the test. Don’t neglect any aspect of your life if you can help it. If you need to for a period of time, also make up for it!

Today is 7 of 30, and your pushup/situp number is 60.
Day 23 of 365 and Day 2 of my new routine. Here is how the second lift day looks:

60 Pushups2_106872
Barbell Shoulder Press 4×9
Standing Alternating Shoulder Press 3×9
One Arm Machine Upright Row 3×9
Barbell Squat 4×9
Deadlift 3×9
Lunges 3×9
Standing Calves 3×9
Seated Calves 3×9
60 Situps
2 sets of V-holds with 9 medicine ball tosses to partner

I am looking forward to an active recovery day tomorrow!

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

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.

365 Day Challenge: Day 1

Day 1 was today, August 19, 2013 and it just so happened to be a leg day. A midst the packing and preparing for the upcoming move to Florida, I found a little time to get to the gym and get in my leg routine.

Here is the routine:

4 sets of 12-15 Back Squats
3 sets of 12-15 Leg Press
3 sets of 12-15 Leg Extensions
4 sets of 12-15 Romanian Deadlifts
3 sets of 12-15 Leg Curls

3 sets of 20-30 Weighted Hip Thrusters
2 sets of as many crunches as possible
3, 60 second Planks

While completing the workout I used Advocare’s new BioCharge intra-workout supplement. On day two I am going running and will use the supplement again. I will post a review of the supplement after a week of usage. If you are interested in more about BioCharge please click the picture below.


Also around the corner, I will post a few pictures and my starting stats for the year long challenge. I will update those at regular intervals and track all my progress with you.

Tuesday: 3/5/2013

Tuesday was my final leg workout under my old routine. Unfortunately I stayed in bed to long and wasn’t quite up and ready for the workout. I completed a majority of the workout, but ultimately skipped a few exercises. I think this also shows that my motivation is gone, and I am bored with the routine. Perfect time to transition to the next program!

With the modifications, here is Tuesday’s workout:

Straight legged deadlift- 1 warm-up set of 8, 3 sets of 8 to 12 reps

Standing leg curls- 3 sets of 8 to 12 reps

Seated leg curls- 5 sets of 12 reps

Front Squats- 1 set of 14 to 16 reps, 1 set of 10 to 12 reps, 1 set of 6 to 8 reps- Be sure to increase the weight. I start at 175 and go to 195 and then 215

After that I completed my new favorite thing- Ball stands. After a few days of practice I can now stand on a full stability ball, with no sand in the bottom. I currently finish every workout with a ball stand. In order to do a ball stand your entire body must work together and if a single muscle group is weak or unable to keep up, you will not be able to last. Tuesday I stood up for 50 seconds and then after a fall I regrouped and finished by doing 5 squats on the ball.

And that was it. That was my Tuesday!