Egg Omelette

Egg Omelette

Prepared a few omelettes for the next couple of days. After cooking cut in half.

Ingredients for whole omelette:

– 10 egg whites (4 yolks)

– 2 tablespoons of onion

– 2 tablespoons of diced mushroom

– 2 handfuls of spinach 

– 1/8 cup of fat free cheddar cheese

– Black pepper 

 

Memorial Day

Remember What Others Have Done For You

Wil Ayres

 

This is Wil Ayres (18 yrs old) and he has trained at RobZFitness for the past month and is down 11 pounds already on the scale. But we all know the scale isn’t the REAL indication of success. Wil has actually lost 13.5lbs of actually body fat and increased his lean weight tissue by 2.5lbs and his clothes are already fitting so much better. In fact, Wil is down 1.58″ in his chest, .38″ in his arms, 1.5″ around his hips, 1.75″ around his waist and down 1.00″ at his thighs.

Overall Wil is down 5.3% body fat which is pretty amazing since our clients averages are usually between 3-5% per month. Not bad for such a young guy.

Wil has worked out extremely hard during his first month and I have to give him a ton of credit for working out very consistently. Not everybody will put in that effort but the ones who do get better results. You have to eat well and train hard both with weights and cardio.

We can help you get started and get results like Wil but I need for you to call me at (813) 571-3700 or drop me an email at Rob@RobZFitness.com. Let us help you set up your fitness plan with us.

Call today and set your FREE FITNESS EVALUATION first to get started.

 

Weaver Jones

After 5 months of training at RobZFitness Weaver Jones has lost 51 pounds of scale weight and lost 14% body fat. Weighing 277 pounds the day after Christmas 2017 Weaver is now down to 226 pounds.

He has lost 7.25″ in his upper body, 1/2″ in his arms, down 5.58″ in his hips, down 5.38″ in his waistline, down 3.00″ in his thighs and down 1.00″ in his calf. Weaver’s body fat ranking has also improved from 1% to 32%.

He is projected to be in better shape than 75% of men at his age in two more months. Can’t wait to see this guy by the end of summer.

Besides feeling better and having more energy his blood pressure is much improved and is no longer taking any more medications. Now he has to worry about is buying new clothes.

If you’re interested in seeing results like Weaver you need to join us at RobZFitness. Call us at (813) 571-3700 or drop us an email at Rob@RobZFitness.com.

Getting the most out of your workout

It sure would be great if any time spent in the gym delivered results, but the truth is that all workouts were not created equally.

There are techniques for getting the most out of each exercise and by utilizing these techniques you’ll achieve quicker and more noticeable results.

Check out the following 5 Smart Workout Tips to avoid danger and to get fit fast:

Smart Workout Tip 1: Use Challenging Resistance

In order to get the most from each rep it’s important to challenge your muscles, and not to simply go through the motions. If you are able to complete 15-20 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions but won’t force you to sacrifice form.

Smart Workout Tip 2: Change Up Your Routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember—if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks. In our training studio almost every workout will be different from the previous one.

Smart Workout Tip 3: Always Warm Up

This one always drives me crazy! Most people consider warm up time to be wasted time—they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results. Don’t EVER skip your warm-up.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Smart Workout Tip 4: Use Proper Form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Smart Workout Tip 5: Never Workout Alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with us. We are passionate about seeing our clients achieve results by working out smart and without wasting time, energy and effort on mistakes.

Don’t know where to start when it comes to exercise? Let us help you!

If you aren’t yet one of our prized clients then let’s do something about that. Feel free to reach out and call us at (813) 571-3700 to get started on an effective exercise program.

Wild Blackened Catfish

Any caveman would be proud of this catch! Wild caught catfish is delicate and flaky, with loads of flavor. Catfish contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury. Pair it with dark leafy greens and some fruit for the perfect caveman meal.
Servings: 4

Here’s what you need…

– 2 teaspoon olive oil
– 4 fillets wild caught catfish
– blackened seasoning (try Cajun’s Choice)
– 1 lemon, sliced

1.  Preheat oven to 350. Lightly oil a glass pan.
2.  Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.
3.  Line the fillets in prepared pan, and top with sliced lemon.
4.  Bake for 25-30 minutes, until flaky.

Nutritional Analysis: One serving equals: 107 calories, 3g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 20g protein.