Robcrenshaw's Blog

Keeping Going

robcrenshaw — Fri, 14 Aug 2009 16:01:52 +0000

Workouts are going well and I am looking forward to starting weeks 3/4 as I was looking at the programs for those days and I can’t wait to kill it with the increased level they will demand.

Still working hard on keeping the nutrition under control. I have always eaten healthy, but I never paid close attention to how much I was eating and when. I usually just went with when I was hungry or needed more energy as to when I ate. Now, living with friends and not having my own pantry to keep food stored, I have to make sure I can get the food I need with small gorcery store trips. Also, I have started getting food that I don’t need to cook or need to keep in a cooler or anything. That way, I can have what I need to eat with me on the road or where ever I am without worrying if I need to cook anything or if anything is going bad.

Before, I would get a workout in when I could and based on the time I had. If I had 30 mins between clients, I would get in a super intense 15 min workout. If I had 2 hours, I would then expand that out to 45mins – 1 hr and add more exercises into it. Now with given workouts, I have to plan for the time needed to complete the workout. The next few weeks will be extremely busy as I am ramping up effort in growing my business and getting meeting set up to spread the news so the scheduling will be most important in making sure I get everything in from eating to working out to sleeping even. This is one thing I have preached to my clients and people who ask me how they can make sure they get their workout in.

Going from one day of having a few appointments scheduled in on area to the next day that I have things scheduled from 7am to 7pm in 4 different cities in the area really makes things interesting as well. This works out weel as I can schedule the longer workout days on the light appointment days and the shorter workouts on the busy days.

Going to take measurements this weekend. Still need to get together with my friend to get the BF taken… not happy about that taking sooooo long.

Make it a great day!

Rob Crenshaw

Keeping on the program while traveling…

robcrenshaw — Mon, 10 Aug 2009 15:37:56 +0000

After a great first week of working out and doing my best to keep the nutrition part under control, I flew down to Dallas, Texas for AdvoCare’s Success School. There is nothing better than being in a room of 3,000 like minded high energy people who’s only purpose in life is to help you out. There was not one person that I met that didn’t offer help in some form. So anyway, flight left early Friday morning and I returned later Sunday evening. Knowing that my activity level was going to be a lot lower over the weekend with hours sitting in a chair I made sure that I lowered my caloric intake. It is very simple to maintain a clean diet while traveling even though it isn’t as easy to measure out the food or be exact in what you eat. So, everything that got in the airport, the resturants, and snack shops over the weekend I made sure was going to work for me since I was planning on not getting any workouts in. I could have made time to workout, but I wanted to make sure that I made contact with as many people as I could and spend time with them so that I can grow those relationships. I spent so much time learning from many people about a lot of different aspects of life and I was able to help others out by showing them what I know.

What I did do, though, is made sure that I made the right choices to be more active in the daily activities. I would take the stairs instead of the escalator or elevator (unless I was going up to the 23rd floor… ) or walk to the farther bathroom during breaks. And now that I am back, I am back on schedule and hitting it hard in and out of the gym.

Another thing I realized over the weekend was that my move date is only 3 weeks away. I knew that it was coming soon, but it really hit me that I only have 3 weeks from today that I will start driving myself and all of my possesions out west to California. So now, I am plotting my route, making sure I can see people I know along the way and making sure I have gyms that I have access to on the way to keep my workouts in while I travel. In the next couple of weeks, I will also be getting my food for the trip ready. It will be relatively simple as I will be able to get food that I don’t need to keep cold, can package in single serving portions, and pack in a small enough cooler as to not take up too much space in my car. Then while I will be driving, all I have to do is reach in, grab one package and go.

So now it is back to week two of the workouts. I have decided to do the beginner weeks even though I have been working out for years. This is to make sure I got every benefit possible from this program.

Make it a great day!

Rob

Day 2 Week 1 September 8th

robcrenshaw — Wed, 05 Aug 2009 17:50:31 +0000

Today’s workout was great. Hitting all angles of the shoulder movement with serious exercises. I felt a great pump at the end and left the gym feeling like I did something. Nutrition was hard today as the only time I had to eat was when I was driving from one gym to the next to meet clients of boot camps. Had I planned ahead and packed my food, it would have been fine. Of course, not having my own kitchen or pantry, I don’t have anywhere to store my food. So I had to rely on what I could get from gas stations along the way. So some good fruit and nut combo packs and protein shakes were what got me through today. Then had a bigger dinner than I wanted, but was a bit hungry by then. Of course, the extra basil flavored veggies I had is something that I feel confident won’t ruin anything.

I am a bit sore from doing different exercises than I am used to, but I love that kind of soreness.

I am looking forward to tomorrow’s workout and then will have to be real careful of the next few days to get in my workout as I will be traveling to Dallas, TX. But I am sure I will find some way to get it done. It will be the eating part that I will have to focus on to make sure I get what I need.

Still trying to line someone up to take my skin folds, I just might have to head over to Dublin to get Bryan to do it himself… but that is last resort of course.

Make it a great day!

Rob Crenshaw

Day 1, Week 1 Sept 3, 2009

robcrenshaw — Tue, 04 Aug 2009 16:57:23 +0000

So I took before pictures today and did the first workout. Well, most of the first workout. By the time I got to the last exercise and finisher exercises, the gym was totally packed and I didn’t want to wait around. Over the weekend I was down in Chicago, and I let everything go. I was the brownie-aholic at the party I was at and I didn’t care because I knew that I would be starting the Athlete Physique program this week so I enjoyed every bite of those brownies and the ice cream cone I had the next day.

Having not worked out on a regular basis for the last few weeks due to packing and purging of my apartment, I was really looking forward to have a set program that would help me make sure I scheduled time to workout. So today, I made sure to sit down with my schedule and find the perfect time to get my workout in. As a trainer in a few different gyms, I needed to make sure the gym I was at had the appropriate tools I needed to do the exercises listed. As it turned out, my last appointment was at a gym that had just that. So, right after my client left, I changed and started the workout. The hardest part was trying to get the exercises in during the recommended time because I kept having people come up and ask me questions or try to talk to me about this or that. Then, when I got to the last exercise, the equipment I needed was being used by someone who was taking a lot of time on it and didn’t look like I would be able to get on it for a long time. So I decided to end the session there and get my post workout drink in to make sure I got the best benefit from it for the work I did do. I felt great as it was completely different style than I had been training by.

So now I am scheduling time to get my BF% taken and the measurements done, but I didn’t want to wait any longer on the workouts. Here is my before pics… as you can see… not as tight as I want to be, but that is why I am doing the Athlete Physique program.

I will be posting my measurements and BF% results when I get them…. so stay tuned.

Make it a great day!

Rob Crenshaw

My reason (not excuse) for not getting started right away.

robcrenshaw — Fri, 31 Jul 2009 15:13:17 +0000

Ok, I know it has been 11 days since I downloaded the info and even stated that I was excited to get busy doing the program. Well, this is where timing comes in to play… Just yesterday I wrapped up everything from moving out of my apartment. For the last week I have been packing, organizing, cleaning, purging, and recleaning my possesions. The reason is that in 1 month from today, I will be loading my car up with all of my possesions and heading west to California. Granted, I only lived in a decent sized studio apartment, but for 3 years, I filled almost every space of that apt with stuff. After the last 2 weeks, I have thrown away a lot of stuff, donated 2 giant (big enough to fit Bryan and Ian in together) boxes full of more stuff to Goodwill, and pack the rest into a bunch of totes and boxes. These are now in a friend’s shed and I realize that I will need to go through them one more time to get down to a car load without having to pile boxes on top of my car. But that is something that I have time to do over the next few weeks.
For the mean time, I will be living out of a bag, becoming a regular at my local coffee shop so I can get online, and makng sure my days are packed full of things to do since I don’t have a living room to go crash at during the day. And one of those things will be the Athlete Physique program and everything that I have promised to go along with it!
Make it a great day!

Got the tools!

robcrenshaw — Mon, 20 Jul 2009 13:40:48 +0000

Today I downloaded the Athlete Physique program and am starting to read the different documents. Great info already which is making me more excited to get going on the program. Just like anything else though, I need to go through the steps that are laid out in the order they are laid out so I can get the result.
So, first things first…. if you want to know what the first step is… well you will have to go to http://www.athletephysique.com and sign up for yourself. After all, I can only give away my own secrets, not someone elses.
Check back in shortly to see my “before” stats.

Just starting…

robcrenshaw — Sat, 18 Jul 2009 17:27:25 +0000

I met Bryan Kavanagh in Las Vegas for the NSCA National Conference and was able to spend some quality time with him. We each picked up great info that will help us with our clients. I am constantly looking for new ideas and systems to try and Bryan suggested I try is Athlete Physique – www.athletephysique.com – Program and I Was intrigued so I said I would give it a go. So follow along and see for yourself how well this program works. I will be posting pics, measurements, and my thoughts from a personal trainer’s perspective as I go along with the program. I am excited to do this for a few reasons. Mainly because it will be new and different for me and… AND I don’t have to think about what I will be doing. I am so used to creating my own program I am looking forward to just showing up and doing what is given. Just like the days of practice for soccer… show up, follow coaches instructions, push it hard.. go home happy and satisfied.
Please post your comments and reactions to what I post. I know it will help both me and Bryan. And if you have any questions about anything, feel free to ask away!!

Make it a great day!

Rob Crenshaw