Dr. Robert Villa

12/03/2025

In this 4-minute testimonial, Saeed shares how working with Rob through The Villa Method transformed not only his personal health, but his entire family’s approach to eating, exercise, and daily habits.

He explains how he spent years stuck in the cycle of yo-yo dieting, quick fixes, and unsustainable routines — until he finally learned how to build a foundation around sustainable macro tracking, structured training, and evidence-based habits that fit real life.

Through learning proper nutrition, building muscle, and following a plan customized for his lifestyle, Saeed experienced significant physical changes, mental clarity, confidence, and long-term stability in his routine. More importantly, his transformation inspired healthier habits throughout his household.

His story is a powerful example of how coaching isn’t just about fat loss — it’s about education, identity, structure, and creating a lifestyle you can pass on to the people you love.

If you want to learn more about working directly with Rob or Tessa through The Villa Method, the links are below.

If you found this helpful, like the video and subscribe for more evidence-based training, nutrition, and transformation stories from The Villa Method.

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https://youtu.be/t0S4LD3SNCM?si=vV0iPA_FZmR55oFy

In this 4-minute testimonial, Saeed shares how working with Rob through The Villa Method transformed not only his personal health, but his entire family’s ap...

06/28/2024

It’s not about finding the most ‘optimal’ training program or diet. It’s about learning to be consistent and patient. Let TIME be your secret ingredient. That’s the one you’re missing!

- Dr. Rob

04/02/2024

Treatment and improving your pain is not about swapping out 'bad parts' for new ones.

It's about working with your practitioner to create the proper environment where a stimulus is present to create the adaptation of building capacity back into your body.

Pain is a symptom - we need to work as a team to build you better biology, get you trusting yourself more, and essentially improve your function. This will take work on both of our parts, and it will take time under tension.

If you're coming in for treatment, be prepared to work.

03/13/2024

Lifting heavier weights is not what drives muscle growth. Having muscle growth present is what enables heavier weights to be lifted.

Understand what causes the desired adaptation on the cellular level, and prioritize that within your training. Chasing heavier loads by any means necessary is missing the point and will most likely lead to injuries and less than optimal muscular hypertrophy.

02/23/2024

Don’t confuse the actual internal training of your body with the practicing of a skill or sport.

When you’re in the gym and training, your goal is to upgrade your biology and hardware. When you’re practicing or performing your sport or athletic endeavour, you’re now integrating the given body you show up with, into those skills and movements. Your exercise choices and training should not be tailored with the focus of ‘looking’ like your sports movements. Your exercises are tools to build your biology and increase the specific capacities you may require within your sport. In order to do this, it’s likely not beneficial to try to make your training look ‘athletic’ or ‘functional’.

Figure out what you’re trying to upgrade when you train, and choose the proper tools/exercises for that desired adaptation. When you’re practicing your sport or skill, now focus on essentially uploading and integrating your new (and hopefully improved) biology into those skills.

11/30/2023

Understand that training, with the purpose of causing a physiological adaptation (improving your body and its capacities), requires very specific inputs and intention.

Training should not be about just getting tired, moving and accumulating fatigue. It’s about using various tools (exercises, positions, fitness equipment like barbells and dumbbells, modes of resistance, etc) to generate forces within the structures of our body for a specific desired adaptation. When you perform a ‘rep’ or a ‘set’ understand what tissues/structures you are targeting and ensure that they are receiving the desired signal. Don’t simply ‘move weight’ or count reps assuming that you’re eliciting a response. Be specific, and produce the desired intensity within the desired tissues.

Here, I am working on my crappy left GH joint (shoulder) internal rotation and specifically trying to expand my capsular workspace. The intensity is high despite no external load being added or moved. The modality I’m using is PAILs/RAILs at my passive end range.

11/29/2023

The next 6 months are going to pass regardless of if you decide now is the time or not. Get started with a framework that will change your lifestyle and enable a lasting and sustaining positive change. Create the habits and personify the characteristics of the person you truly believe you can be.

10/23/2023

Structure and orientation of tissue leaves clues. Why just resting an injured area or waiting it out with meds won’t ‘fix’ you.
In the first image, take a look at the fiber orientation of the shoulder capsule and all of its ligaments. Multiple directions and varying angles dictating the lines of force and tension placed on it. Less of a common or universal direction - more variable. The shoulder (GH) joint is also an area of the body with larger degrees of freedom of movement. Stop using this variable motion? Or begin using only a small amount of its range of motion? The capsule thickens to become LESS variable based on how you’re using it. Less variable, less available range of motion - higher potential for injury.
Second imagine is of the patellar tendon below the knee cap (patella). Very clear directionality to these fibers (you can see lines running in parallel, up and down). This is a tendon that’s function is far less variable. The knee joint moves through flexion/extension (in particular at the patella). The rotational aspect of the knee works at the tibia (shin bone), hence those ligaments/tendons will have differing orientations.
Want to heal or improve these tissues and joints? Guess what? Specificity of movement and loading matters to enable new connective tissue to be properly oriented. Still think just resting the area or taking meds will fix it?

02/10/2023

Walking into a new chapter in 2023…
Photography: