Old school training ethics.
New school methods.

How was your training today?

Take a second to think about it. 

Most people training isn’t great. It’s not their fault, really. At one point it was inspired, but now they do the same routine they’ve done 1000 times before and wonder why and when they stopped making progress.

I see it everyday in the gym…people wandering around doing a few sets of this and a few sets of that. There is little intention and even less enthusiasm. And I can’t blame them…

I’d be bored too if I never got any better in the gym.

The Bandana Training Club (BTC) ain’t about that life. We’ve set out to solve the aimless, intention-less, random, uninspired, a-little-of-this, a-little-of-that relationship that most people have with fitness. Ultimately, the BTC is the difference between knowing what to do when you go to the gym and not know what to do when you go to the gym. It’s the difference between being inspired by your routine and not being inspired by your routine. It’s the difference between reaching your fitness goals and not reaching your fitness goals…which makes it pretty important.

So if you’re interested in testing out the same principles and protocols used by high-level athletes, poke around and find yourself a Strength Program, Race Prep Program, or At-Home Program that aligns with your goals. The plans are comprehensive and easy-to-follow and include demo-videos of exercises and detailed prescriptions for every workout. This is how I train, it’s how I’ve trained clients for 15+ years, and it’s how most elite athletes train because it works. 

Let’s get some high-quality, goal-oriented training in your life. 

Around if you need me.

Stay strong,

“I picked Rob to be on the Board of Advisors for Schwarzenegger.com because he’s one of the smartest and best in the business. He’s exactly the kind of person I was looking for when I started my site – driven, intelligent, and yes, badass.”

– Arnold Schwarzenegger

“I think of Rob as the elite Delta Force of trainers. Highly skilled for any and all physical situations (including training feeble editor types) but smarter, cooler, and nimbler than your average gym warrior. He manages the rare trick of having enviable physical knowledge and expertise and being fiercely intelligent about the body, health, fitness, and nutrition.

He’s also intuitive, articulate, and incredibly positive, all of which I think are important and hard to find in one superhuman Delta Force individual. 

(Also, he’s funny, but that’s a bonus.)” 

– Jim Nelson, Previous Editor-In-Chief GQ Magazine

Featured In

“I was 100% skeptical about this online program especially since I knew it all (or at least I thought I did.) I figured that I had been lifting on/off for 25+ years so what could some trainer do for me?

I could not have been more wrong.”

– Scott H.

I wish everyone could have a Mel in their life. The world would be a much better place ☺️.

– Jennifer S.

About Rob

Rob recently received his Master’s Degree in Exercise Science from the University of Michigan, is a Certified Strength and Conditioning Specialist (National Strength and Conditioning Association), and a Certified Sports Nutritionist (International Society of Sports Nutrition).

Major street cred includes:

  • Advisory Board for Arnold Schwarzenegger
  • Co-Founder – Rumble Boxing
  • Trainer on the ABC show My Diet Is Better Than Yours (Premiered Jan. 2016)
  • Nike Trainer
  • Top 20 Fitness Experts Worth Following – Huffington Post
  • Top 50 Hottest Trainers in America – Shape Magazine
  • Top 100 Most Influential People in Health & Fitness – Greatist
  • Most Inspirational Fitness Accounts – BuzzFeed

About Mel

  • Registered Dietitian – Academy of Nutrition and Dietetics
  • MS in Nutrition & Dietetics – State University College at Oneonta
  • Certified Sports Nutritionist – International Society of Sports Nutrition

Fueling for the sport of motherhood. ™

Melanie Sulaver (Boehmer) MS, RD, CISSN has dedicated her life to a comprehensive understanding of performance nutrition with specialties in women in sport, the pre/postpartum athlete, and disordered eating.

As the Founder of Nutrition By Mel, she has consulted with Nike, the Metropolitan Opera House, numerous gyms, physical therapy practices and run clubs, and presented at the International Society of Sports Nutrition. Mel works privately with Olympic athletes, moms, and other superheroes to improve their relationship to food.

“Working with a nutritionist who listened to my needs, is anti-diet culture, and fully supported me fueling my body to feel my best is exactly the kind of nutritionist we need more of in the industry. You are truly a gift.”

– @iamchrissyking


I’m new around these parts. How do I get started?

First of all, I’d suggest checking out the Strength Programs, Race Prep Programs, or At-Home Programs and reading a bit about your various options. Once you find a training program that aligns with your goals, save it to the home screen of your phone for easy access. When you go to the gym, one click and you’ve got your entire workout loaded and ready to conquer.

Do you have any options for At-Home Training?

Sure do! Quickie Circuits for those just getting started with exercise.
Classes for those who like to have a follow-along workout. 
Homebody by Bandana for those who want to incorporate progressive overload and get a bit more serious about their at-home weight training.

What’s the best In-Gym Training Program?

They’re all great although Project Recomp is 4 phases (24 weeks of training) which makes it a monster of a program and nice starting point.

If I’m an athlete or ex-athlete, what training program would you suggest?

Check out French Contrast Training. The program is based around improving your rate of force development which is at the foundation of athletic training.

Are there beginner, intermediate, and advanced programs?

The beginner programs are the At-Home training programs and classes. The intermediate and advanced programs are the In-Gym programs.

I want to level up my nutrition. Where should I start?

I’d suggest you start by reading Nibbles which is basically our Nutrition Fundamentals Course. Then I’d look over Supplement School to make sure your supplements are in order. From there, you can start to watch the Fueling Club presentations which go into much more detail on the various topics of interest.

I’m looking for private coaching. What are my options?

If you’re looking for world class nutrition coaching from a Registered Dietitian, check out Private Nutrition Counseling. If you’d like a Custom Training Program designed to your individual specs, then Custom Program Design: N of 1 is for you.