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Robert VDH

@askrobertvdh

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Thirty

No wise words

No motivational quotes

No perfect sound track

Just go put your shoes on and see where that takes you. by @askrobertvdh

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9 months ago

Twenty Nine

Things I’ve been working on this month

As a Partner:
- Daily check-ins that don’t start with “how are you doing” after 26 years together, I know how my spouse is doing. It’s the daily action of, you are very important to me, and I want to let you know that your priorities are also on my daily action plan. If there is anything new that popped up after the last time we checked-in, I’d love of to learn more about it. A marriage is not “set it and forget it” its saying yes to always working on everything, together.

As a Parent:
- Using interactions as a way to connect and let me kids know how proud of them I am. Be it at pick ups and asking about something new they learned that they can teach me. Or during homework time, working through a tough problem (and instead of solving it for them, supporting the way they learn and take on challenges). Or at sports practice, hearing a sea of bleacher coach’s and being the light (smile, you’re doing great) and calmness my kids need if/when they look up for reassurance.

Personal Development:
- Asking “do I need or want to be doing _____” and to what extent does it take priority in my day.
To often its easy to go on autopilot (especially if you live off a routine/ritual). Sometimes you don’t know how long you’ve been working on a project/system that you no longer see value in. This month I’ve been taking time to review all my daily routines/projects and ask does it still bring value and/or joy to my life? Yes? Keep it, no? It’s time to let it go (hard part). Not sure? I ask, if I didn’t do/work on X for a week/month would I miss it? by @askrobertvdh

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9 months ago

Twenty Eight

I remember a time where I was so infatuated with variants and variety in my workouts. I was always blaming boredom for the reason why I wasn’t seeing results.

The truth is if you’re starting out or starting again we need something that simple and measurable.

There is a time in place for variety, but in the beginning, it’s about consistency, and an easy way to stay consistent is to minimize the variables and make it convenient.

For Example, bodyweight exercises over a gym membership.

By keeping it simple, you can track your progress. Maybe before starting again you can only do four push-ups in a row and at the end of four weeks of doing push-ups 2 to 3 times a week now you can do 15

Progress over the perfect workout. by @askrobertvdh

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9 months ago

Twenty Seven

I remember a time when I was younger where I needed the right _____, to exercise.

The right playlist
The right time of day
The right gym
The right piece of equipment
The right training partner

Or else I would get the results I wanted. If all the above wasn’t present I wouldnt “feel” in the mood and wouldn’t put any effort in doing the workout or I’d just skip the workout all together.

I learned over time ⬆️ this was one of the reasons I wasn’t consistent or seeing results.

“External things are not the problem. It’s your assessment of them. Which you can erase right now” M.Aurelius by @askrobertvdh

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9 months ago

Twenty Seven

“We should always be asking ourselves: ‘Is this something that is, or is not, in my control?”
- Epictetus

Quality of your sleep
What you eat
How many steps you take a day
Exercise
Spending time with loved ones
Personal development by @askrobertvdh

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9 months ago

Twenty Six

Keeping it simple = keeping it consistent

I use to overthink workouts and recovery protocols, which led to periods where I’d skip a day/week/month

I found for me keeping it simple led to:
- Less time stalling (figuring out what to do)
- Less excuses
- Less frustration
- More consistency
- More time/energy saved

Today’s a rest day (from lifting) not from moving my body. by @askrobertvdh

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9 months ago

Twenty Five

At the start its hard

I really don’t want to move my body in any which way or form, but…

The more I stick to a schedule, the more my body responds
- more energy at the time to fuel the workout
- better sleep
- better food choices
- looking forward to the session

And it all started by sticking to a schedule by @askrobertvdh

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9 months ago

Twenty Four

Here are three shoulder drills I do to increase joint mobility and tissue resilience.

1. Shoulder circles with internal/external rotations (CARs).
2. Prone lift offs with internal/external rotations
3. Active stretching to increase internal rotation end range (Pails/Rails)

Theres only so much time on these Reels, let me know in the comments if you’re interested in learning more about this (longer video format).

*Video sped up 100%, plus Im not a Physical Therapist, so if you’re dealing with pain or discomfort, get it checked out by a professional before attempting anything you see online 🤙 by @askrobertvdh

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9 months ago

Twenty three

Three things I do to get back into lifting/exercise/ a program after a break

1. I prioritize the same time/days of the week.
Be it 2/3/5 days a week, it’s always at the same time or after the same event. For example Monday/Wednesday/Friday after dropping the kids at school.

2. Pick a duration that seems too easy.
Trying to create momentum with extended workouts is really hard at first, instead choose 10-20 minutes sessions with the goal of building consistency first before the “right program” or working out for an hour. This could be a walk or 3-5 sets of push ups and body weight squats. The goal is to anything for 10-20 minutes 3-5 times a week at first.

3. Track your workouts.
In the beginning you don’t need to focus on progressive overload or hitting your 30-50 reps a week. Tracking puts your attention on “doing”, it creates the habit of taking action.

Every time coming back from an injury/vacation/ or unscheduled break, I start with the three things above for a month of unbroken consistency before extending how long my workouts are and or any specific program I’ve written.

Keep it simple + keep it consistent = long term changes by @askrobertvdh

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9 months ago

Twenty two

I think as a dad, I tend to focus on doing more. As in, I’m not exercising enough or I’m not eating enough Whole Foods or I’m not doing enough cardio.

As if doing more would solve the bodyaches, lack of sleep, foggy brain and anxiety.

In this season of life, I’ve started to highlight my rest, my recovery and my space.

And I’ve come to understand that more is not always better, big changes take small changes over time, and I’m not the only one paying for it if I’m running on low. by @askrobertvdh

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9 months ago

Twenty One

It’s been a while since I’ve posted on my main account. And over the years, the content on this account have shifted from CrossFit coaching to breath, work instruction to now documenting my routine.

So you as a viewer might be a little confused if you don’t know me in real life.

And that’s OK

I’m still trying to figure out what I wanna do with my social media.

But in the meantime on this account, I’ll be documenting my daily routines when it comes to exercise, nutrition, and recovery. by @askrobertvdh

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9 months ago

Twenty by @askrobertvdh

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a year ago