Author | Lightnews

Rob Lancsak

@roblancsakfitness.bsky.social

21 followers 2 following 110 posts

• In-person and Online Fitness/Nutrition Coach • Helping Busy Moms/Dads regain their Pre-Kid Energy and move pain-free! • Father to 8 yr old twin boys • Love family, soccer, guitar, coffee and the outdoors! www.roblancsakfitness.com IG - @roblancsakfitness

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Rob Lancsak @roblancsakfitness.bsky.social · Aug 14

Let me know in the comments 👇

6 weeks or 6 months!?

Join my FREE Facebook Coaching Group for fitness and nutrition tips, educational content on my 4 foundational pillars, recipes, and more 👇

facebook.com/groups/thepare…

roblancsakfitness.com

Rob Lancsak @roblancsakfitness.bsky.social · 5d

These 3 habits are the foundation of EVERY transformation I coach

If we worked together, these are the first 3 things I’d change for you

1️⃣ Drink more water

2️⃣ Walk every day (10mins/day is a great start)

3️⃣ Prioritize sleep

DM 'READY' to learn more

facebook.com/groups/thepare…

Rob Lancsak @roblancsakfitness.bsky.social · 20d

Need help with Movement, Nutrition, Sleep, and/or Self-care? DM and I'll answer all your questions!

Rob Lancsak @roblancsakfitness.bsky.social · 20d

Busy parent + low energy?
Here’s what I’d do right away:

💧 Drink more water
🚶 Walk daily
😴 Get more sleep

Energy isn’t found in coffee - it’s built with habits.

Comment 👇

Which one do you need most right now?

Join my FREE Facebook Coaching Group 👇

facebook.com/groups/theparentreset

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Rob Lancsak @roblancsakfitness.bsky.social · Oct 4

THIS IS WHAT IT'S ABOUT!

Got this text from a client this morning!

How f*cking great is that?!

We have been working together for about 5 weeks

And he is ALREADY noticing the positive benefits

Despite his crazy work schedule and hectic life

We make the program fit HIS life!

Rob Lancsak @roblancsakfitness.bsky.social · Sep 26

Big changes don’t come from going “all in” once a week.
They come from the little things you do consistently.

Brushing once a week? Doesn’t work.
Studying once a week? You forget it all.
Working out once a week? You restart every time.

Small daily actions = results over time

roblancsakfitness.com

Rob Lancsak @roblancsakfitness.bsky.social · Sep 23

Think getting in shape takes hours?

It doesn’t!

20 minutes a day can change everything!

💪 20–30 mins of focused movement
🥗 Simple, balanced meals
😴 Prioritizing rest

➡️ Save this for the days you feel too busy

➡️ Follow for simple, time-saving fitness tips

www.roblancsakfitness.com

Rob Lancsak @roblancsakfitness.bsky.social · Sep 17

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Rob Lancsak @roblancsakfitness.bsky.social · Sep 15

New dads - don’t train like you did before kids.

Sleepless nights, low energy & little recovery change the game.

Slow down, adjust your plan & take recovery seriously so you can stay strong and be present for your family.

DM 'DAD' if you need a plan built for this season of life.

Rob Lancsak @roblancsakfitness.bsky.social · Sep 12

Stop avoiding that first step

Bc of fear
Lack of confidence
A feeling of overwhelm

The sooner you show up and start

The sooner you'll be living the life you and your kids deserve!

DM 🔥 and we can just chat about your goals

roblancsakfitness.com

www.facebook.com/groups/theparentreset

Rob Lancsak @roblancsakfitness.bsky.social · Sep 11

My workouts changed as a Dad bc my WHY changed

I am confident my programs work bc they worked for me and many others!

As busy parents, time is of the essence!

Follow a plan that fits into your busy life

Show up for YOU so you can show up at your best for your kids!

DM 🔥 to become your BEST!

Rob Lancsak @roblancsakfitness.bsky.social · Sep 9

✨️ Which one of these feels the easiest for you to try today?

Drop a 💪 or 👊 so I know you're with me!

Rob Lancsak @roblancsakfitness.bsky.social · Sep 9

✨️ Movement is magic! Even a short walk around the block or a quick dance break with your kids can reset your mood and energy.

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Rob Lancsak @roblancsakfitness.bsky.social · Sep 9

✨️ Use "bookends." Protect the first 10 minutes of your day and the last 10 minutes before bed. That's the time to set the tone and recharge, no matter how chaotic the day gets.

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Rob Lancsak @roblancsakfitness.bsky.social · Sep 9

✨️ Build into what you're already doing. For example, while your kids are brushing their teeth, do a few squats, or while dinner is in the oven, sneak in some stretches. Little moments add up.

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Rob Lancsak @roblancsakfitness.bsky.social · Sep 9

✨️ Start with 5 minutes. Literally. Whether it's deep breathing, stretching, journaling, or just sipping coffee without a screen - claim those minutes for you!

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Rob Lancsak @roblancsakfitness.bsky.social · Sep 9

I’ve learned some simple strategies to carve out time without adding stress

💡 In the comments, I’ll share a few easy ways you can start making this shift today.

➡️ Tell me in the comments: what’s ONE small thing you wish you had more time for each day?

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Rob Lancsak @roblancsakfitness.bsky.social · Sep 9

Being a busy parent often feels like there’s no time left for you. The endless to-do list leaves you drained and frustrated

Taking even a few moments for yourself helps you show up as a happier, healthier, more present parent

As a Dad to 8 yr old twin boys, I get it!

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Rob Lancsak @roblancsakfitness.bsky.social · Sep 5

Consistency beats perfection EVERY time! 💯

What's ONE healthy habit you'll stay consistent with this week? ⬇️

Join my FREE Facebook Coaching Group for fitness /nutrition tips, recipes, workouts, and more 👇

facebook.com/groups/thepare…

roblancsakfitness.com

Rob Lancsak @roblancsakfitness.bsky.social · Sep 5

👋 MOMS AND DADS

As a busy parent, time is of the essence.

If you want results you NEED to have a plan

You need a plan in the gym, w your nutrition, your self-care, and your sleep

Your kids deserve you at your best

Join my Facebook Coaching Group

facebook.com/groups/theparentreset

Rob Lancsak @roblancsakfitness.bsky.social · Sep 3

Workout Wednesday

10-Minute Bodyweight Burn

20 mountain climbers
15 squats
10 push-ups
30-sec plank
Repeat 4x.

Comment 💪 if you did it!

Join my Facebook Coaching Group for fitness/nutrition tips, workouts, recipes, and more

facebook.com/groups/thepare…

roblancsakfitness.com

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Rob Lancsak @roblancsakfitness.bsky.social · Sep 2

Protein at breakfast = fewer cravings later

It helps stabilize blood sugar, keeps cravings in check, and gives your body the fuel it needs to power through the morning

Think eggs, Greek yogurt, cottage cheese, or a protein shake

What’s your go-to protein breakfast?

www.roblancsakfitness.com

Rob Lancsak @roblancsakfitness.bsky.social · Aug 29

You can do the workouts and push as hard as you want. If you’re not recovering, you’re slowing your progress

💤 Recovery is when you repair.
⚡ Energy refills during rest
📈 You’ll hit plateaus, burnout or get injured.

Progress comes from the right balance of work + rest

Rob Lancsak @roblancsakfitness.bsky.social · Aug 29

💤 Try this tonight:

No screens for 30 mins before bed.

Your brain will thank you!

Who’s willing to try? 🙋

Join my FREE Facebook Coaching Group for fitness /nutrition tips, educational content, recipes, and more 👇

facebook.com/groups/thepare…

roblancsakfitness.com

Rob Lancsak @roblancsakfitness.bsky.social · Aug 28

Give me a 👍 if you agree

Learn about my 4 pillars at roblancsakfitness.com

Join my FREE Facebook Coaching Group for fitness/nutrition tips, educational content, recipes, and more 👇

facebook.com/groups/thepare…