Date Night

Last week I touched on balance, and a large part of that is family. On Friday I took sometime to focus on family and my lovely wife, ILOVEYOUMEANIT, planned a date night.

H’s childcare provider does date nights every few weeks, and we always take advantage of them. So at around 5:30 I dropped off the kid and went home to pick up my wife. She spent much of the day prepping food and making sure everything was perfect. When I got home she handed me a large tote bag, hopped in the car and we drove off.

Feeling pressed for time, I drove a little fast, and tried to make it to NAS Pensacola before they closed the back gate. I made It as the guard was pulling the gate shut, and he kindly checked my ID and let us in. Em instructed me to head for Barrancas beach. We pulled up, found a section away from the other family there, and parked the car. We hopped out, grabbed the bag, kicked off our shoes, and headed for the water. About 3 feet from the surf is a steep slope and so we put our blanket down on top of the slope and admired the great location.

Start of sunset

After getting situated, Emily presented me with a menu. She had made and prepped the entire dinner, and she printed a menu to show me the 3 courses planned. We started with shrimp cocktails and sweet potato soup. This was accompanied by Sophia Champagne- in a can! And to make it even better, Em used the little straw it came with.

After our appetizers, we had the main dish. It was one of my favorites. Grilled Caesar Salad, with a vegan Caesar dressing. No eggs and no anchovies. I don’t like anchovies and it is just a good recipe that is healthier than original Caesar dressing.

Following the main dish, we finished with a little dessert. Homemade chocolate covered strawberries. None of that shell or hershey’s sauce; actual melted and cooled chocolate.

The meal was wonderful and the quiet serenity of the beach made for an incredible night. It was intimate and romantic, and was a slice of heaven on earth. The surroundings just seemed to wash away the stress of life and school and Em looking for a job. There was nothing but calm and love.

And the sunset helped as well!

Photo Oct 26, 6 37 12 PM

DON’T FORGET: Today is Monday and Day 10 of 30 and we have 60 pushups and situps today.
Also being Monday it is chest, tri’s and abs day. Perform 3 sets of 6 reps.

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

Don’t Tell My Wife (part 2)

So quick recap-

Went on a three hour cruise, hahaha, and got ship wrecked; well just stuck in waist deep water.

OK, so at this point Craig and I are floating in the middle of the Chesapeake day and we have no clue why or how to get out. After the initial call to the coast guard we began to discuss our situation with the operator on the other end of the radio. After ensuring them that no one was hurt, we began trying to piece together a possible location. Based on our description of the night and the location of our radio single, they believed that they knew where we were.

It was going to take a while for them to get out to us, and as we prepared to sign off we were asked if there was anything they could do for us. There was. We had missed calling my wife and now it had been about an hour since we should have called. I asked the operator if they could call Emily and let her know I was alive and uninjured. At this request I received a slight chuckle and the man said “don’t worry sir, she has already called and we have her on the phone now!” Well atleast she followed through on the safety instructions I asked of her.

After about an hour we received a radio call and were told the coast guard ship was in our area and was looking for us. We were instructed to grab our flash light and begin flashing the light on and off. After a few attempts, and no sign of the ship, the coast guard decided to try and flash us. Within the first few minutes we spotted the flashlight and informed the ship we could see them. Again we were asked to reply and after 30 minutes they still couldn’t find us. A few attempts later they located us! Finally we could get out of here.

Not so fast. Because of where we were they were unable to come in and get us. Had the ship approached us, they too would have been stuck and unable to pull us out. We now had two options: first we could wait out the night and get a tow from Tow Boat US, or we could get a helicopter ride off our boat and home. Haha- so you mean the coast guard who couldn’t find me, was now going to fly a helicopter in and pick me up? Since Craig and I were not hurt, and we didn’t trust the guard at this point, we opted to sleep the rest of the night and get out of the predicament in the morning.


Craig wrapped himself in a sleeping bag, and I in a tent, and we slept until about 7 am. When we woke up, we noticed the tide had come in and gone back out, and we had now moved from our original spot up against the bank of a beach. After having a meal replacement shake, we hadn’t eaten in 14 hours, I hopped out and took a little walk around the bank. Soon we received a call from the Tow Boat and within minutes saw him coming our way.

After arriving on scene, the captain let us know that he was as close as he could get and we were going to have to float a tow line down the current and attach it to our boat. We tried and we tried, and it wasn’t going to work out. No problem, just hop in the water and swim to the tow line, in April! The water was COLD. Craig let me know he would “Jump on this grenade” since I jumped in the night before.


Two minutes later we were pulled away from the bank and asked to crank our engine. It started on the very first turn of the key. We followed the Tow Boat to the closest ramp and began to fill out the paperwork. Turns out we were an hour from where we wanted to be. We knew we were about an hour from home, and had we been on the right path we would have made it just fine. Instead we had drifted north and were in Hampton and not near Little Creek at all. We went inside the little bait store and plugged Craig’s phone in. After a little charge I called Emily. First thing I said “Please don’t be mad”.

Well she came and picked us up, took us to lunch, picked up the trailer and drove us back out to get the boat. Craig and Emily talked, and while I am alive and able to write this today, I was not allowed to speak and she was pretty mad. I am happy to say it didn’t last and she is finally no longer mad at me. But they may only be because we sold the boat this year and so I can’t go on any adventures. But hey, I have a few of those without the boat!



Extra post today! Yesterday, after a good back and bicep workout, I came home and loaded up the car with our two paddleboards (Em and I sold our boat a few months ago and used the money to get a set of boards). Normally she would have worked back and biceps today as well, but I knew that she needed a little piece of heaven on earth and could use a ride. For Em and I, paddleboarding is meditation, yoga, church and so much more. Nothing compares to being on the water and feeling alone. Even with a partner there is a wonderful isolation and incredible feeling of being connected.

For anyone in the Pensacola area there is a public boat ramp at Hub Stacey’s on Galvez Landing. Tuesday afternoon that was our drop in point, and it may be the only one we ever use again. The water was crystal clear and we paddled around three small and gorgeous islands. Our route was towards the west, crossing into Alabama.Photo Oct 08, 1 52 49 PM Photo Oct 08, 1 53 14 PM

Southeast of the ramp is Sunset Grille. This is a wonderful restaurant and we really enjoyed our lunch there last week. The entire restaurant is outdoor seating with a roof, and also some covers to fold down in the winter and storms. There is also a dock that covers the entire waterside and many people arrived by boat for lunch. We plan on paddleboarding for lunch one day. Here is the view from our table:Photo Oct 01, 2 49 50 PMOver the course of 45 minutes we paddled a mile and a half, talked, swam and watched endless amounts of sea life below us. We were free from jellyfish the size of platters, but surrounded by skates, needlefish and minnows. Nothing beats a good workout, a truly mind clearing and relaxing experience, time with the ones you love and seeing some cool stuff. Try it out!

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!

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