Robert Sellan Fit

Next week you have 3 chances to try out my signature classes! GetStrong is a full body strength training class that incorporates body weight exercises with compound lifts. Plenty of modifications for anyone concerned about a joint or muscle issue. Class is all done to hip hop tracks to bring that intensity out of you!

Y’all already know about my hip hop classes but if it’s been a minute, it’s more ratchet than ever! This class we are guaranteed to “bend dat 🍑 ova!” , no matter what that looks like for you, it’s happening 🤣. Regardless of skill level, this class is about having a good time with good music and we just so happen to be burning hundreds of calories. We throwing 🍑 for our cardiovascular health baby!

You can register from the link in my bio. Share these pictures with friends and the QR code will take them to my Instagram page for them to register from the link.

https://linktr.ee/Robertsellanfit

The Baddies do Halloween!

My results! 🙌🏼 I’m going to breakdown what I did to accomplish these results.
September 1 - October first my caloric deficit was 2100 calories a day. I focus on getting enough protein and fiber. Additional parts of the challenge was not drinking alcohol (I drank 3 times during the challenge) and no eating out (I ate out about 5-6 times). I also added 150 minutes of exercise to my current schedule. (150 is the minimum suggestion for people to accomplish) and I also made sure I was staying hydrated (this amount will differ for everyone). As you can see, I did get results from from the 2100 caloric deficit however after tailgating almost an entire month I decided to go to 1900 calories a day for October, which certainly paid off and I never felt like I was starving (thank you proteins and fiber rich foods).

I lifted about 4-5 times a week, while dancing 4 times a week. I generally burn between 300-700 calories (calorie burn tracking apps aren’t great but you can create a baseline that gives you a decent idea on how much you’re burning. I still never factor my workouts into eating more food.) let me know if you need any guidance in your fitness journey!

We are in the final week of my fitness challenge! and I’ve officially hit my goal weight 🙌🏼 I will take final weigh in and measurements when it ends on Thursday.

Regardless of my goals, I always participate with everyone because I strongly believe in solidarity with my clients and anyone who is participating. How am I gonna slam pizzas and Taco Bell while encouraging others to make behavior changes?

It also gives me a little confirmation bias that though there are many factors we can’t control about our health, we can STILL work to improve our circumstances! Remember not to compare yourself to others as any improvements are WINS! Big or small!

[INSERT WORK WITH ME PLUG]

But seriously, my training proficiency is absolutely not weight loss focused, however many behaviors associated with exercise and eating a nutrient dense diet can result in weight loss. If you want to workout for mental clarity, gain strength, more energy, or feel better completing daily activity, I GOT YOU!

So quit waiting on the perfect time to get a trainer because it doesn’t matter when you start, it’s just THAT you start! ❤️

Monday was poppin! Look how much I ❤️ it! 🤣 💦

Here are this years Hot4halloween guidelines! Please ask me any questions you may have this week before we start and I’ll make some videos explaining or clarifying. Let’s get ready!

I’ll start posting details about the challenge next week! If fat loss discussions negatively affect your mental health, please mute my page until the challenge is over. Feel free to share and invite friends and also let me know you’re interested in participating!

Just me with some baddies 😍 Happy Birthday Cindy!

New FULL CLASS! Check out newer routines that will definitely get your heart rate up and make you want to pop that b***y!

https://youtu.be/H2zh-ry6nd4

Hip Hip Hop Dance Fitness [Volume 4] Hope you enjoy this dance fitness routine! Please like and let me know how much you enjoy it in the comments. I N S T A G R A M F A C E B O O K ...

Officially a Corrective Exercise Specialist! If you’ve trained with me you know I got you!

If you’ve been cleared to exercise from your doctor but could use some help gaining a better range of motion or navigating exercise with any joint issues that you may have, DM and let’s get training!

Just two Baddies ✌🏼❤️ Love you mom! (Steph)

It’s a primary election! There’s really 2-3 instances where democrats have to choose someone, so it will be super fast and easy! This is actually my first primary as I’ve never declared a party before today. Even if it doesn’t seem important to you right now, it can help getting you into the habit of voting for general elections!

The heart rate zones are outdated in my opinion for everyday people with no serious health conditions. Trainers are still sharing this advice about staying in the “fat burning zone” and it just doesn’t make sense but unfortunately not everyone is fitness literate.

“The body burns a greater percentage of fat at lower intensities than at higher intensities. At lower intensities, the body may burn 50 percent of the calories from fat, while at higher intensities it may only burn 35 percent. But at higher intensities you burn way more total calories—and more fat calories overall —than you do at lower intensities.” Quote from active.com

The internet often tells everyone to be patient and stay motivated and then gaslights on how easy it is to lose weight. “It’s just a caloric deficit/energy balance. Simple!”

Well, not exactly. Though the science of losing weight/fat loss from a physiological standpoint is well supported, there are too many other factors in play.

Motivation is one of the factors. Years of my experience and observing clients, the most consistent people with their goals are the ones who enjoy what they’re doing. There is millions of ways to be active! Find a few that you enjoy and feel like you can do the rest of your life.

Source: A Guide to Fitness and Wellness - Gary Liguori

Focusing on being more active can keep you consistently sticking to your goal, while weight focus is affected by many factors. A goal of losing 10 pounds may not reflect consistently as weight fluctuates. A better goal maybe “I want to workout 3 x a week” and weight loss may or may not be a secondary benefit of consistently working out. The science shows regardless of weight loss/fat loss working out is good for you!

Sad news to anti-diet culture, the harsh reality is that dieting is never going away. I feel that shaming dieters are NOT the way to go and to help people where they are at we have to learn how to responsibly discuss dieting, especially fitness professionals. I made these slides for my English paper about combating fad diets and health misinformation.

Generally your exercise program should be slightly same 💩, different day… for forever 🤣

Slightly different can look like:
+ changing repetitions
+ changing resistance
+ changing variation
+ changing rest times
+ changing tempo