Body By Rob

Rob Atkin is a NASM certified personal trainer and a Precision Nutrition coach based out of Los Ange

Originally from Boston, MA, Rob moved to Los Angeles, CA to pursue a career in training. With over 10 years of experience in health and fitness, he strives to bring the utmost knowledge and motivation to his clientele. Rob is currently NASM certified and a Precision Nutrition coach. For training inquiries, both in-person and online, please email or message.

05/31/2022

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 ✌️

05/27/2022

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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05/25/2022

Client Spotlight 🔦🔦🔦
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Learning gymnastics is not easy…
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In order to execute high-skill, bodyweight movements (Handstands, Muscle-ups, L-Sits, Pistols, etc), you need to develop next-level strength, flexibility, coordination and balance.
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About a year ago, my long-time client and friend, Mr. Russell , decided to pursue a lifelong goal of kicking into a handstand.
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And he got to work…
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Practicing 4-5x per week - regardless of where he was working/vacationing.
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Working through proper progressions and doing the less-exciting-sometimes-boring stuff that get you really good.
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Prioritizing movement quality, warm-ups and mobility work - keeping his tissues/joints healthy and ready to work.
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Staying super consistent with nutrition - allowing him to build a lean gymnastic physique.
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Now he’s earned the ability to kick into a handstand with ease and also walk around on his hands 👏👏👏
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Go Russell!! Your hard work and consistency has paid off my friend!
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05/17/2022

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.]

04/21/2022

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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04/14/2022

All progress takes place outside the comfort zone 💪
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01/14/2020

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

06/14/2019

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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04/18/2019

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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03/26/2019

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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03/21/2019

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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03/20/2019

Question for you👇
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What’s your favorite style of dieting and why?
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For the next 30 days, I’m going to try the Ketogenic diet
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🥑 The Keto diet is an extremely low carb, high fat diet that forces your body to use fat for fuel (rather than carbs)
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Some of the many benefits outlined in new book include improved fat loss and disease prevention (cancer, diabetes, heart, brain, etc)
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My goals with Keto are to decrease hunger, improve fat digestion and create normal blood sugar levels (so I stop getting hangry if I don’t at every 3 hours)
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But, let me know what diets you’ve tried in the comments!
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03/05/2019

On good days, workout...
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On bad days, workout harder 💪
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If you need an extra push or personalized game plan for the summer, you may be an awesome fit for my online program. Hit the link in my bio or shoot me a message to discuss. This round is closing soon! 💪
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📸
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02/25/2019

New week... new goals...
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New pullover hoodie
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02/14/2019

I am not a fan of most pre-workout/energy supplements for a couple reasons…
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1️⃣ They’re loaded with artificial sweeteners (which I blame for destroying my stomach)
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2️⃣ They have enough caffeine to give you a full on panic attack and call your mom (could be just me)
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Until sent me there new adoptegenic elixirs and I’m absolutely hooked
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Using moderate caffeine, natural ingredients, MCTs, collagen and adaptogens (ashwagandha, reisi and chaga) - this supplement gives you smooth energy all day long. No joke, I take it on an empty stomach first thing in the morning and I feel it until 2pm.
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Also, it’s only 60 calories and can be used on most diets (including Keto… so hot right now)
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Once again, they killed it and I’m happy to support
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02/12/2019

If you want to change your physique, change your lifestyle...
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1️⃣ Years back on the left (~200 lbs)
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✖️I consistently ate convenient foods that I was intolerant to - like gluten and dairy
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✖️I consumed insane amounts of artificial sweeteners through zero calorie drinks, gum, etc
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✖️I slept like s**t (averaging ~5 hours per night)
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✖️ I drank myself silly on weekends (which I blame for 99.9% of the extra weight)
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2️⃣ Nowadays on the right (~175 lbs)
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✔️ I’m aware of the foods I put in my body. I eat quality grass-fed meats and organic fruits/vegetables - even if it’s a pain in the ass sometimes.
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✔️ I don’t consume anything artificial and try to avoid sugar (other than fruit)
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✔️ I value my sleep and shoot for 7-9 hours per night (even on the weekends). Also, I’ve cut down on drinking a ton - I don’t enjoy it like I use to.
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✔️ I’ve cut down on drinking and partying a ton. I really don’t drink anymore but if I do I’ll limit it to 2-3. I don’t really feel like it does anything for me to be honest.
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West Hollywood, CA

Website

http://www.bodybyrob.info/

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