Sports Competition Meal

My pre-competition meal is packed with 3 powerful ingredients – complex carbohydrates, my favorite protein powder and good healthy fats that provide me with proper nutrients to perform at my best.
Servings: 1

Here’s what you need…

• 1/2 cup whole grain oats
• 12 oz water
• dash of salt
• 40 grams of high quality protein
• 1 teaspoon of flaxseed oil
• 1/2 cup of fresh blueberries

1. Mix the oats, water and salt together in a microwave safe bowl. Microwave on high for 2 to 4 minutes.
2. Stir in protein, flaxseed oil and blueberries.

Nutritional Analysis:

One serving equals: 333 calories, 5g fat, 32g carbs, and 40g protein.

Jackie Sizemore

“Lost 30lbs Body Fat, Dress Size 18 to 12,

Over 20+ Inches”

This past April 18th I made a decision that has had a profound effect on my life.  That’s the day I walked through the door of RobZFitness for a consultation. I knew I was at an unhealthy weight but never thought that at age 52 my body fat would be at 38%. I had stopped taking care of myself and I discovered that 90% of the women my age were in better shape than I was.  The numbers were scary and certainly got my attention.  I joined that very day.

It’s funny how you perceive yourself.  Although I knew I had gained weight and was wearing a size 18, in my mind I was still a size 10.  It wasn’t until I saw a picture of myself at my daughter’s graduation party that I knew the blinders had to come off.  I didn’t recognize that overweight person and I certainly didn’t like what I had let myself become.  I spent the next 8 months trying to take the weight off myself.  I tried to eat healthier and exercise but I just never could maintain anything over 2 weeks.  I was very discouraged until I remembered about a friend who had lost over 100 pounds at Rob’s.  I began to believe if he could do it, then I could too. That thought is what motivated me to take that very first step.

I started the day after my consultation and I am now at the beginning of my 4th month.  I love the results and I feel like a new person.  At the end of 3 months I had lost 30 pounds of fat weight and my body fat was down to 27%. I also discovered that only 34% of the women my age were in better shape. What a change from my first day!  My waist has decreased by 10 inches and I have lost an overall total of over 20 inches. My husband loves my new look! My daughter has been motivated by my success and has just completed her first month with a lot of success of her own.  I couldn’t have made such good progress without the personal trainers.  Taylor and Sam have been awesome.  They challenge and motivate me, knowing when to push and everyone has a great sense of humor.  It is obvious everyone at RobZFitness cares about you and your success.

My journey isn’t finished yet.  I do know that fitness and healthy eating have become a part of my life again and I can’t see ever going back. I love working out and eating healthy.  Don’t ever think you can’t do this because if I can, anyone can! All you have to do is take the first step.

Jackie Sizemore

Broccoli Rabe

Savory Broccoli Rabe

Here’s a delicious way to dress up broccoli rabe. Broccoli rabe is a non-heading type of broccoli with long thin leafy stalks that’s topped with small florets. It’s packed with vitamins A, C and K in addition to potassium, iron and calcium. It also contains phytochemicals that fight cancer and improve your overall health.
Servings: 6

Here’s what you need:

• 3 Tablespoons pine nuts, toasted
• 2 bunches broccoli rabe, stems trimmed
• 1 teaspoon olive oil
• 3 garlic cloves, minced
• 1/4 cup kalamata olives, halved
• dash of freshly ground sea salt

1. Place a steamer basket over a 3 quart pot, filled with water up to the bottom of the basket. Bring the water to a boil, add the broccoli, cover and steam for 3 minutes. Immediately drop the broccoli into a bowl of ice water. After a few minutes drain the broccoli and set aside.
2. In a large skillet warm the olive oil over medium heat. Add the garlic and saute until golden. Add the broccoli, olives and salt. Saute for another 5 minutes until tender. Remove from heat, place in serving dish, sprinkle with pine nuts and toss with lemon juice.

Nutritional Analysis: One serving equals: 58 calories, 4g fat, 10g carbohydrate, 7g fiber, and 2.5g protein.