Right Body Fitness, LLC

12/28/2022

I was challenged by someone who said they didn’t think I could exercise every day I was home before going back to work 😈

So far, I’ve done a workout every day we’ve been home from the hospital. One day as light as 15 minutes of mobility work and 10 minutes of spin bike. And as much as my hard leg day yesterday that has me walking sideways today. Im taking each day as its own, listening to my body and not having an ego attached to what I do in the gym. Today was 15 minutes of core work + 30 min run with Nahla. Most importantly for this post, I want to list off HOW I’m exercising every day with a new born at home. See below:

1) I WANT to exercise. Its that simple. If it hated it I wouldn’t be doing it. Exercise is already part of my daily routine and my number one hobby so it’s been very easy to fit in short workouts. If exercise is NOT part of your daily routine before having a kid, this is not the time to start. And I doubt most “non exercisers” would want to start exercising right now anyway 😂

2) I have a wife who knows I need exercise and get energy from a workout. We have settled into a nice routine now that lets me get in 30-45 min of movement when Lincoln naps or eats. A workout gives me 2-3 hours of extra energy for other tasks at home.

3) An awesome support network of grandparents helping us out so we can fit in naps 😃

4) A healthy baby who eats a lot and then sleeps for 3 straight hours 🙏🙏🙏

5) A realistic and conservative approach to my workouts. Nothing crazy intense. No specific goals. Just do something.

6) Being flexible around Lincoln’s schedule. I haven’t worked out at the same time on any day yet. This is new to me.

Im definitely not going to be here telling anyone how to parent. But, I do think I’ll be able to suggest some tips for those parents who want to stay active with a baby at home. Then down the road a toddler. This will be a learning process for me as well.

Next step: figure out how to exercise when I go back to work full time next week 👍

12/21/2022

Meet Lincoln William Bloor, born at 12:09am 12/21/22.

He’s great. And as you can see, already stoic and a thinker 😃

Margo was amazing and absolutely crushed 17 hours of labor and over 3 hours of pushing. Not surprising though, right? She ate a sub with lots of processed meat today and is recovering nicely.

RBF is finally complete with its long awaited intern 😍

07/14/2022

My wife, best friend and soon to be mother of our son turns 30 today.

She’s pretty great. She has supported RBF from day one and I couldn’t be more grateful for this. She is the manager and accountability partner I need to keep things running smoothly. She’s the advice giver, when I need to hear it. And she’s not afraid to tell me how it is, when I really need to hear it. In the end she supports my passion, long work hours, constantly texting clients etc and that’s all I can ask for because it helps me continue doing what I love doing.

Happy Birthday 😍

07/09/2022

Long run thoughts of the day…

1) Embrace, accept and move on. My most successful clients can do all three of these things with their fitness and healthy. An underrated aspect of personal training is the life advice and perspective I get from adults every day I work. Not why I went into fitness, but my clients have taught me how to think differently, be more optimistic (yes I used to be a pessimist about literally everything in my life), be more patient and have perspective on different personalities. I used to “look back” a lot and feel depressed about things I wish I could still do. Not anymore. I live more in the moment, enjoy life more and have more FUN with my fitness. you deserve a lot of credit for this too 😉

2) Margo paced me on her bike during my 1 mile time trial attempt yesterday. When I stopped at 0.5 miles she got real quiet. I knew why right away. She thought I was going to be livid. Just flat out pi**ed. Why? Because a few years ago I would have been. Not hitting a goal would ruin my day. I’ve always been hard on myself. Not anymore. New perspective. Not being as hard on myself. Remembering running is a hobby and is supposed to be FUN. Embracing my current fitness level instead of regretting what I didn’t do the past few weeks. Cant change the past. MOVE ON. Thank you Margo.

3) These sunglasses are still dope as s**t. Thanks Nahla 😃

06/26/2022

Finally getting that intern in December 😃

06/11/2022

On July 6th 2018 I made the post on the 2nd slide here.

I did the exact same speed workout I did this morning.

3x1000m

In the moment isn’t it easy to feel like you haven’t made any progress? Like you’re not stronger? Or you’re doing less than before? I get in my head about this too. Until I look back at data and see that I’m actually in far better running (endurance) shape than I was 4 years.

And I SHOULD be. I’ve worked my ass off to improve something I’ve always lacked…endurance.

As you can see on my post from 2018, I was hitting close to 4 minutes on my 1000m repeats. I was also taking 5 minutes walking rest in that workout.

Today (even though the interval distance was the same), my times were 3:45, 3:46, 3:44. With a 2 minute JOGGING rest. So, not only can I sustain a faster pace, I can do it on much less rest. Look, this workout kicked my ass this morning, but that was the point. It was supposed to be hard.

And being 8-10 seconds faster per interval might not seem like much, but its the equivalent of a 45-50 second faster 5k. This is a big difference for me. Context always matters.

What I like about running is that it makes me lean into what I’m good at already…being patient with my fitness. I’ll be doing this stuff forever, I have all the time in the world.

Lets see how things go in a week on race day.

05/20/2022

The MKE Pet Walk/Run is back this year!

RBF has a team again for the first time since 2019. If you're interested in joining the team to either walk or run, check out the link below!

https://secure2.convio.net/whs/site/TR/Events/PetWalk?team_id=5408&pg=team&fr_id=1390

Details:
1) Saturday June 18th
2) Veteran's Park in Milwaukee
3) 10am 5k start! 10:15am walk start time!

Any donations to Team RBF are very much appreciated. We are $50 away from our goal of $500 raised for the Wisconsin Humane Society. Thank you for all the donations so far :)

Nahla hopes to see you out there!

Join or donate to the Right Body Fitness Team for the Pet Walk Milwaukee

04/25/2022

Long run thoughts of the day…

1) Does anyone have hobbies they don’t enjoy? Probably not or they wouldn’t be hobbies. Same thing with fitness. Does anyone do exercises or workouts they don’t enjoy? Yup….exactly.

2) Do what you enjoy when it comes to exercise, its that simple. Unless you set a goal that dictates that you NEED to do a certain exercise or workout, do you actually NEED to do it? The answer is NO.

3) On my run today I thought about my first ride outside yesterday. It sucked. I didn’t enjoy it. My back hurt. My neck hurt. My hands went numb. I fell once unclipping my pedals. It just wasn’t fun. My run today is what I enjoy and feel great doing it.

4) Biking for me is a way to give my lower legs a break from the pounding of the pavement. I like the idea of biking outside. It looks fun, but I just don’t like it 🤷‍♂️ On the trainer it’s smooth and controllable. What I want. Outside it’s too much thinking of gears, unclipping, numb hands etc. Im not going to do a tri or bike race anytime soon, so why put myself through the stress of this?

5) So, Im scrapping outside rides for the forseeable future. Maybe not “forever” because that’s a strong word. Until I don’t like running or can’t run, it will remain my main priority. But, I want to enjoy my workouts first and foremost. So should you 😃

Happy Sunday!

03/23/2022

Nahla did her second 5k training run today.

We kept the pace the same but added 10 min from last week. 30 straight minutes of running. Her most in almost two years.

Next week she will do two 20 min runs for a total of 40 minutes on the week. We’re going up 10 minutes a week right now. Might not seem like much, but we have to keep her hips, legs and paws from getting hurt.

Runners tip: Do NOT increase mileage/time spent running AND pace/intensity at the same time. Slowly increase your mileage for a while (few weeks to even months) then focus on going faster for awhile or vice versa. One stimulus change at a time to help your body avoid injury.

Nahla wont do any speed work (besides fetch) until probably May 👍

03/20/2022

Long run thoughts of the day…

1) If you’ve lost fitness or gained weight, look back at your recent data to see WHY. With apps like Garmin and Myfitnesspal, we can see what got us where we wanted to be in the past. Often times I hear, “I’m doing what I’ve always done but I’ve gained weight.” And often times this is simply wrong. Weight loss isn’t random. Same thing with my running. Im not in good running shape compared to last year. Its not random. Im running 1/3 of my miles from last year. There is a REASON. Garmin tells me this 😉

2) Just because you aren’t “there” right now doesn’t mean you cant get back. Too many people give up too soon. I have months to build back my endurance before my first race. You also have time 😃

3) If you think you have to p**p before a run, you have to p**p. Do it, otherwise you’re gonna suffer 😑

03/16/2022

Nahla did her first training run for the Humane Society Pet Run this June!

Follow her 5k training program here. It will be similar to any 5k program a human would use. Aka, we’re easing in to help her hips and legs acclimate to the impact of the pavement 😉 And she’s out of running shape!

Running tip of the day: Even if your cardio can handle going further or faster, your lower legs might not be able to handle the stress. Increase time and/miles slowlyyyyy. Nahla is only adding 10 minutes per week 👍

03/13/2022

Long run thoughts of the day…

1) Am I in the worst shape of my running life? That heart rate is so high for such a “slow” pace. Well I’m not in peak shape but there are reasons for why my heart rate was so elevated:
-Dehydration. Still havent caught up from a week of margs and sun.
-Dehydration again. More drinks and up late last night again. Had a headache going into the run 😬
-Dehydration once again. Ate something on our trip that has been tearing up my stomach. Lots of time on the toilet = dehydration worse than alcohol induced dehydration.
-Ive run twice in 10 days before today. You lose what you don’t use.

2) There’s always a trade off we have to remember. Even though I’m not in the running shape I was in 9-12 months ago. My physique, leg size and scale weight is where I want it. Ive prioritized consistent heavy leg work because I lose mass on my legs quickly. I’ve found the formula for keeping my legs where I want them 👍

3) Before getting frustrated, can you critically think to find VALID REASONS for your frustration? Finding a “why” gives you perspective and having perspective helps you think more realistic. More realistic thinking leads to less frustration about the “unknown.”