Coach Rob Brown

Coach Rob Brown Helping Busy Adults Find Health Through Practical Means

05/05/2026

Real life workouts with toddlers

4 rounds or as many as you can do in 10 minutes
20 alternating lunges (10 each leg)
1 minute plank

Let me know how you do 💪🏽

12/19/2025

When the post workout endorphin rush hits and now you like your kids again

12/16/2025

Real life parent vs fitness struggles

How long is the perfect workout?It’s a question that I’m indirectly asked by people who don’t have a lot of time. Whenev...
02/15/2023

How long is the perfect workout?

It’s a question that I’m indirectly asked by people who don’t have a lot of time.

Whenever someone says, “something is better than nothing” they make it sound like it’s baaaarely better.

Yes. My 30-minute workout is better than nothing.

It’s A LOT better than nothing.

It’s all the free time I have.

It’s all the free time I need to improve my health.

Sure, it’s not a two hour sweat sesh at the gym. But I don’t live a life that requires me to puke after a grueling workout.

I live a life that just requires 30-minutes a day.

Most average people only need the same.

Whenever you think, “I can’t workout because I only have 30 minutes,” just know that’s all you need.

Want healthy kids?How about a healthy spouse? Family?One thing that I’ve learned as a parent is how setting the example ...
02/13/2023

Want healthy kids?

How about a healthy spouse? Family?

One thing that I’ve learned as a parent is how setting the example is much more valuable than telling people what to do.

The motto, “Do as I say, not as I do” does not work.

I can tell my toddler a million times to say please and thank you, but when I say it more then he says it more. It’s like magic!

I focus on making healthy choices in front of him so that it can look normal to him.

I don’t want working out or eating fruit to be odd behavior.

Instead I tell him I’m working out. I reach for apples more than Oreos.

Remember that your actions are passed down to your kids. Be the example you want them to to be.

She has never felt this way before.And she’ll never go back to the old way ever again.That’s what my client told me this...
02/06/2023

She has never felt this way before.

And she’ll never go back to the old way ever again.

That’s what my client told me this morning during my weekly check-ins.

Six months ago, she was frustrated with her online workout programs that she followed on YouTube. She hated the fact that she couldn’t wear her favorite clothes without second guessing how she looked in them.

And she lost her confidence with her spouse.

I promised her I’d do everything in my power to help. Everything.

Because no matter what the scale said, she should feel good about herself. Everyone deserves that.

We knew we had a long list of things to improve and she trusted my process of just focusing on one thing at a time. We added more protein to her plate and found a way to measure it without bringing a scale to restaurants.

We designed a routine around cooking fast meals that she could go to in a pinch when her and her kids were hungry but didn't have time to cook.

She messaged me all her questions about carbs, healthy fats and diet pills after years of confusing info out there in the world.

And today she’s 27lbs down and smiles every time she puts on her old pants that literally hit the ground if she doesn’t wear a belt.

I know you have a lot going on too. Today you should take action. Think of one thing you can improve. Your list may be long too - I know mine is.

But don’t let that be overwhelming. Pick one thing and let’s get better today.

Address

7112 Whetstone Road
Alexandria, VA
22306

Telephone

+17034987606

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