Body By Rob

I started struggling with my sleep in 2019…
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At the time, I was getting serious about my functional fitness performance and wanted to make sure my recovery was on point
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Since sleep is the most crucial component, I decided to start there first.
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So I bought a sleep tracker.
I laid in bed at the same time each night.
I got enough sunlight and daily activity.
I avoided blue light at night and stopped napping.
I cut down on caffeine.
And all the things you’re supposed to do to get better sleep.
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Weirdly enough, my sleep started getting worse… so I decided to step it up.
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I bought more sleep technology and supplements.
I got in bed earlier and increased daily activity.
I cut out caffeine completely and meditated more and so on.
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But soon enough I was in full blown insomnia (sleeping 0-3 hours a night). And that’s when I decided to shift gears and find professional help.
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I did a bunch of blood work and health tests.
I worked with therapists and psychologists.
I tried a variety of medications.
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And nothing worked.
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I was frustrated, hopeless and ready to check myself into a hospital.
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But then, I found Daniel - a sleep physician turned sleep coach - on YouTube
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After watching his channel, I finally understood what was happening and how to fix the issue. I finally had education and tools to recover from insomnia and deal with the challenges along the way.
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It took some time but I’m fully recovered, sleeping better than ever and have an entirely new perspective on sleep / anxiety
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If you’re struggling with insomnia or just want to learn more about sleep / troubles with sleep, I highly reccommend checking out Daniel’s content - “Sleep Coach School” on YouTube or on Instagram - or any of his books on Amazon (including his new release “Tales of Courage” which is awesome).
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Insomnia is awful but with the right approach - there’s a way out ✌️

Make cardio fun👇
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If you love resistance training - but get bored with traditional forms of cardio…
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Try adding some mixed modality work to your training
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Mixed Modality aerobic training blends three types of training - cyclical, weightlifting and bodyweight - into endurance work.
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Depending on your training experience, goals and preferences, you can easily progress / regress mixed modal workouts however you’d like
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If you’re new to this type of training or just looking for something chill, you might want to try something like this…
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4 rounds at a chill pace (30-50% of max effort):
6 Cal Air Bike
Rest 30 sec
8 Sprawls
Rest 30 sec
10 Dumbbell Push Press weight
Rest 60 sec
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If you’re more advanced or enjoy cruel and unusual punishment, you might want to try something like this…
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8 rounds for time (max effort, little to no rest):
18 Cal Air Bike
20 Barbell Thrusters
22 Burpee Box Jump Overs
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My friend has started an awesome non-profit…
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While going through chemo!
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👉 We Got This.]
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She’s as strong as they come 💪
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We Got This is “a non-profit marketplace exclusively for cancer patients and their supporters - connecting patients and loved ones across the globe through an online collective of products and services”.
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To support the cause, you can buy some fly merch or make a donation on the site 🙏
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👉 We Got This.]

Most of us want to look good, feel athletic and enjoy our training👇
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I know I do - as well as many of my clients
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However it can be challenging to acheive all of these goals at once
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When training for athletics, I loved my workouts and how I felt but wasn’t acheiving the physique I was after.
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When training for looks, I loved how my appearance but didn’t feel athletic and was often bored of my workouts.
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But, when I finally learned how to combine the two and create a complete, well-rounded program - I was able to look and feel my best…
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My program balances three areas:
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Movement - concentrating on moving functionally (positions we see in everyday tasks and activities) and for quality (exercise form, mind-muscle connection, tempo, etc)
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Performance - adopting the mindset of an athlete by setting performance-based goals for our training and stepping up our recovery efforts
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Aesthetics - combining elements of traditional bodybuilding and dialing in nutritional efforts
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Move well. Perform better. Feel your best.
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All progress takes place outside the comfort zone 💪
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I have a secret...
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For the past five months, I’ve added CrossFit into my routine and I’m loving it.
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Hit the link in my bio to check out my new blog post thats explains my journey to CrossFit, the struggles and why I decided to switch things up.
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Link is in my bio 👆 @ West Hollywood, California

If your training isn’t challenging you...
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👉 Switch it up.
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Master new exercises.
Build up your endurance and athleticism.
Play with new programs.
Hire a new coach / trainer.
Join a new gym.
Find a killer online program, etc.
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Never let your workouts get boring 💪
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And if you need some high quality shorts for your workouts, I highly recommend checking out .cc . Enter “ATKIN” for a 20% discount.
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You know what I miss?
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Training hard for something.
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It’s been a minute since I’ve done anything competitive (minus crushing King of Crabs on my phone between clients)
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So, I’m ready to step it up and challenge myself
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For the next 3 months, and I will be training for the Kettlebell Cert... which is absolutely no joke.
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To pass, we’ll have to hit every major KB exercise with perfect form and pass the insane Sn**ch Test (100 heavy KB snatches in 5 minutes)
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Since this deals with performance, I’ll be be sure to share how I’m training and tackling this with nutrition. My goal is to get stronger but stay as lean as possible.
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Excited to get started!
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Here’s me trying to figure out how I’m going to write off all the money I spent at NYC. Unreal store by the way.
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Want to know one of my weapons for fat loss?
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Walking.
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Walking is the most underutilized form of cardio
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Although it’s not a fancy or make you look like you jumped out of a pool, it’s crazy effective for a number of reasons…
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✔️ It’s low impact and easy to do.
✔️ It reduces stress, cortisol and makes you feel good.
✔️ It doesn’t burn up (or break down) muscle and speeds up recovery.
✔️ It doesn’t make you hungry (and can actually curb your appetite).
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Walk for 30-60 minutes a day and watch your body transform (with resistance training & proper nutrition)
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You know why I love working out?
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There's endless ways to challenge yourself.
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Mastered the Squat?
Try an Overhead Squat.
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Awesome at Pull-ups and Dips?
Work towards a Muscle Up.
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Have a strong core?
Try a Turkish Get-Up
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Bored of the weights?
Throw in some HIIT.
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So never let your routine get boring. Master something and keep it moving! 💪
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