Garlic Asparagus

Your diet should be filled with vegetables, with asparagus at the top of the list. This asparagus recipe is easy to make and tastes great. Serve it with a piece of white fish, chicken breast or other lean meat for a healthy meal. Servings: 4

Here’s what you need:

• 1 bunch asparagus
• 2 teaspoons olive oil
• 1 1/2 Tablespoons garlic, minced
• dash of salt and pepper
• 1 teaspoon lemon juice

1. Preheat oven to 425 degrees F. Cut off the tough ends of the asparagus.
2. In a casserole dish, combine the asparagus, oil, garlic, salt and pepper. Bake for 15-20 minutes, until tender.
3. Remove from oven and mix in the lemon juice. Serve and enjoy!

Nutritional Analysis: One serving equals: 38 calories, 2g fat, 2g carbohydrate, 1g fiber, and 3g protein.

Enough Gas In Your Tank?

If you want energy, you don’t have to fill up on sugar-laden energy drinks any more! You can get all the energy you need eating breakfast, lunch, and dinner.

Wouldn’t it be nice if you didn’t have to rely on energy drinks to keep your eyes pried open and your mind and body attentive and ready for action? Well, you’re in for a treat, because if you want energy, you don’t have to fill up on sugar-laden energy drinks any more! You can get all the energy you need three times a day: breakfast, lunch, and dinner.

The Big, Bad C

Thanks to a fellow named Dr. Robert Atkins, carbohydrates have picked up a lot of flack from folks trying to improve their health. His world-famous Atkins diet has caused countless people to stop eating breads and pastas in order to lose a few quick pounds. Unfortunately, carbohydrates are essential when it comes to boosting your body’s energy levels.

The Magic M

You probably don’t think about including magnesium in your diet, but if you’re looking for energy, it’s time you reconsidered. Otherwise, the sugar that makes its way into your body isn’t going to offer you anything but extra weight. That’s because magnesium has unique properties that turn sugar into something useful: energy. In other words, you can get away with a little sugar as long as you get enough magnesium. Since going without any sugar every day is nearly impossible, magnesium is your lifeline to healthy energy levels.

Fortunately, getting sufficient magnesium in your diet isn’t rocket science. Many foods have plenty of magnesium, including bran cereals, certain nuts (almonds, cashews, and hazelnuts), and halibut. By keeping magnesium in your system, you help your body turn sugar into energy and prevent yourself from feeling worn out.

The Fabulous F

Few nutrients are given as much media attention as fiber – and for good reason. It helps regulate intestinal issues and prevents dangerous and deadly diseases, such as heart disease and diabetes. On top of these wonderful perks, fiber also helps you feel full of vigor and energy.

Unlike other energetic foods, fiber doesn’t necessarily provide you with an instant energy boost. Instead, fiber helps regulate how quickly your body uses the energy it has in storage. By eating plenty of fiber, which can be found in fruits, vegetables, and whole-grain breads and cereals, you can maintain a steady flow of energy throughout your daily routine.

The Basic H

Need to stay focused? Expect your body to go strong until the end of the game? You’re going to need to stay filled up on H20. According to research, even a tiny lack of water in your system can instantly lead to feelings of fatigue. By making regular trips to the water fountain or keeping other unsweetened drinks at your disposal, you take a huge step toward ensuring your energy levels are at their peak, so you’re always able to do what you want to do when you want to do it.

Another way to get fluids in your body is by eating fresh fruits and vegetables every day. Not only do they offer an instant rush of hydrating fluids, but they also taste wonderful and come with an array of additional health benefits.

Chocolate Shake

What is better than a creamy chocolate shake? A creamy chocolate shake without the guilt! You won’t miss the fat and refined sugar as you slurp up this tasty treat.
Servings: 2

Here’s what you need:

• 12 oz of purified water
• 80 grams chocolate whey protein (RobZFitness approved list)
• 1.5 Tablespoon raw almond butter
• 1.5 Tablespoon whipping cream
• dash of ground cinnamon
• 2 cups ice
• 1/2 cup blueberries (option)

Throw everything into a high speed blender, blend until smooth and creamy.

Nutritional Analysis: One serving equals: 243 calories, 7g fat, 5g carbohydrate, and 40g protein. 

6 Reasons To Eat Nuts

These Are The Reasons Why You Should Eat More Nuts Daily.

They taste great, are perfect for snacking on the road or for a quick snack, and come in such a variety of flavors that it’s impossible to get bored with them. But did you know that nuts also offer an amazing array of health benefits as well?

If you’ve been looking for a way to boost and protect your good health for the long run, you just hit the jackpot.

1. Protein

One of the most touted benefits of nuts is the amazing amount of protein found in each and every nut. When your body has sufficient protein, it builds new body tissue and helps damaged tissue heal easier, regulates your body’s functions, helps you fend off an array of diseases, and gives you an added boost of energy to get through the day with a pep in your step.

2. Fats

As an educated, health-conscious individual, you know that all fats are not created equal. Take the fat found in nuts for example. Nearly 80 percent of some nuts are nothing but fat, but fear not, for the fat isn’t the frightening saturated type. It’s unsaturated and omega-3 fatty acids. In other words, it’s the exact kind of fat you need to stay strong and healthy.

3. Hearty

In case you haven’t heard, nuts are a great treat to improve your heart health. One of the main reasons is the power that unsaturated fat has to lower your overall cholesterol levels. At the same time it’s lowering your bad cholesterol, that handful of nuts is also reducing your risk for a dangerous or deadly blood clot.

4. Fiber

Most often thought of in whole grains, fiber is also abundant in practically any nut you can find on the shelf. And fiber does more than just keep your bowels regular. Researchers also suspect that adequate fiber helps you avoid the potentially debilitating disease of diabetes. It is unknown how the connection works, but there seems to be a strong relationship between fiber and decreased diabetes.

5. Antioxidants

Found in a variety of foods, antioxidants help prevent runaway molecules from damaging cells, a process that can lead to various cancers and other diseases. Nuts that contain the highest levels of antioxidants include chestnuts, walnuts, and pecans. However, most types of nuts have some antioxidants, so feel free to eat whatever nuts you can get your hands on!

6. Vitamins

Nuts are also filled with all sorts of helpful vitamins and minerals. What can you pick up by picking up a handful of nuts today? How about folate, niacin, and riboflavin? Vitamins B and E? Selenium, iron, magnesium, and more? Not bad, eh? So instead of running away from nuts because they have a little fat, remember that the fat in a handful of nuts is healthy for you and comes with tons of other great health benefits!

Define Workout Habits

What are your habits?

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you’ve made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, “We first make our habits, and then our habits make us.”

Confucius said, “Men’s natures are alike; it is their habits that separate them.”

And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

It’s pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren’t happy with your body, then simply adjust your eating and exercise habits. Here’s how to adopt a habit:

Making a Habit

Use these seven steps to create a life-improving habit.

1) Decide on the ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

• Eat around every 3 hours during the day.
• Bring your lunch to work instead of eating fast food.
• Exercise around 5-6 times a week every week for 45-60 minutes each time.
• Make sure your heart rate is properly elevated during your workouts.
• Get up early and exercise for an hour each morning if evening hours are difficult.
• Work with a personal trainer 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.

Here’s an example:

• My new habit is to work with a personal trainer 3 times each week.
• My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
• The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
• I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don’t shy away from those close to you.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

7) Reward yourself for your success.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.

I’d love for my fitness program to become your new healthy habit! Call (813) 610-9933 or email Rob@RobZFitness.com now to reserve your spot.  When you work with me, there’s a good chance that those habits will become a lifestyle!

Teriyaki Salmon

Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12.  This recipe is quick and tastes amazing.  Serve it with a side of brown rice and steamed veggies.
Servings: 4

Here’s what you need:

* 1 Tablespoon sesame oil
* 1/4 cup lemon juice
* 1/4 cup soy sauce
* 1 teaspoon ground mustard
* 1 teaspoon ground ginger
* 1/4 teaspoon garlic powder
* 4 (6oz) salmon steaks

1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
2. Set aside 1/2 cup of marinade and refrigerate.
3. Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein.

Help out your friends, family and co-works by giving them a complimentary issue of my bimonthly fitness newsletter. Just use the “refer a friend” link below to forward this issue.

Holly_Ferguson

Climb Tampa 2011 – 42 Story Challenge

Click Here To Register

I challenge you to race with me to the top on the Bank of America building in downtown Tampa (RobZFitness -2nd Location) building Saturday, March 26, 2011. at 7:00am.  I promise you will have a lot of fun and probably get in one of your best workouts of the year while supporting a great cause.  Last year we help raise over $6,000.00 for the American Lung Association!

Join the RobZFitness Team as we climb our way to the top of the Bank of America building in downtown Tampa .  Last year our team placed 1st overall while hundreds of people huffed and puffed their way up the 42 flights (914 steps) .  This is more than your same old 5K; this event takes people vertical!  Whether climbing for a winning time or simply to cross the finish line in honor or in memory of someone with lung disease, this event is a great way to challenge yourself physically. We guarantee that all finishers will have a new-found respect for healthy lungs! Read more

Over Baked Pork Chops With Rice

Ingredients

• 4  boneless pork chops
• 1 cup uncooked long grain brown rice
• 1 1/2 stalk celery, chopped
• 1/2 onion, sliced
• 1/2 green pepper
• 3/4 cup of mushroom
• 1 large tomato chopped (if needed)
• 2 cups water, boiling
• 2 t. low sodium chicken bouillon granules
• 1 t. italian seasoning blend
• dash salt
• 1 T. olive oil

Directions:

Tony DiQuollo

“Lost 35 lbs, Body Fat 25% to 9 %, Pant Size 36 to 30”

I would guess that a lot of people who start to gain weight have that one moment, be it an honest look in the mirror or an unflattering photograph, where they realize the train is running off the rails and have to make a choice about their future.  That choice for me was simple really: continue doing I’d been doing and end up being somewhere in between the Blob and Rosie O’Donnell by the time I hit 30, or take control of my life and get the help I needed to be fit.  When I found Rob at RobZFitness about a year ago, I knew two things: he and his team were the guys I had been looking for, and it wasn’t going to be an easy fix.

A little backstory: When I first started at RobZFitness, I wouldn’t have described myself as fat.  I was only 22 at the time after all.  Then I got a little dose of reality when I had my body fat checked for the first time and it came out at around 25%. Twenty. Five. Percent. That means a quarter of my body weight (around 200 lbs at the time) was pure, gooey, gelatinous flab.  That probably sounds as sexy to anyone reading this as it did to me at the time, and it was all the motivation I needed to keep me on track.

Aside from shining a light on how out of shape I really was, the first thing Rob did when I started was outline an eating plan. Much to my chagrin, Doritos, cheesecake, and Peanut M&Ms weren’t in it. But let me tell you what Rob told me, and what I’m pretty sure everyone already knows anyway: A SUPPORTIVE EATING PLAN IS OVER HALF THE BATTLE. It took a few weeks to get into the groove, but after I did, eating healthy food became pretty easy.

I ended up staying at RobZFitness for about half a year, and my experience there was pretty amazing.  Both Rob and my trainer, Taylor, were fun guys and easy to talk to about anything during the workouts (for me this was mostly baseball). Not only that, but they were encouraging and interested in making sure I was doing everything the proper way to help me get the best results possible.  That kind of moral support is really critical to anyone trying to lose weight, and I was certainly no exception.

I’ve been on my own since August, but I still follow Rob’s plan because IT WORKS. I’ve had to replace my pants twice, moving from a size 36 to a size 30, and my shirts have gone from a squeezing into a medium to fitting comfortably in a small. I also enjoy having my neck back, being able to play sports for as long as I want without sucking wind, and just being stronger in general. And in about a year’s time, that ugly 25% has turned into a much-easier-on-the-eyes 9%. It wasn’t easy, and I’ve had to sacrifice a lot of things that I enjoyed once upon a time. But it’s like Rob says: Nothing tastes better than looking good feels.

Seven Ways to Cut 250 Calories

How would you like to be 50 pounds lighter 12 months from now?

50 pounds comes out to about 3 pants sizes.

Can you image how you would look 3 sizes smaller? You’d look like a whole new, younger person.

It’s actually much easier than you think.

I’m not talking about invasive, costly surgery, dangerous pills or potions, or grueling routines.

All it takes is losing one pound each week. One measly pound.

Hang with me for a minute and I will break it down mathematically. A pound is 3,500 calories-spread that over 7 days and you need a 500 calorie deficit each day to lose 1 pound in a week.

Your 500 calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

 

Follow these steps:

 

• First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you’ll need to burn an additional 3500 calories on top of your normal weekly exercise.If you don’t currently exercise, then any new activity will count towards your 3500 calorie weekly goal.
• Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.

• Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.

Here are 7 simple ways to cut 250 calories:

1. Drink plain coffee instead of a sweetened holiday coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled holiday coffee drinks.
2. Just say NO! to the holiday treats. A single slice of fruitcake may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn’t you? You know that all those holiday treats are packed with fat and calories. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.
3. Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It’s true.
4. Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That’s probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
5. Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad joints’, then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy-AKA calories.
6. Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.
7. Come give my fitness routine a try. I have the whole calorie-burning equation down to a science, and I’d love nothing more than to help you achieve your fitness goal. My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?

Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you’ll be shedding the weight in no time.

And if you’d rather have me do most of the work for you, then call or email to set up your no obligation consultation.

When you work with me, there’s a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn’t be so bad, would it?

Give a Blow to Unwanted Pounds!

5 Tips to Kick Your UnWanted Pounds Away!

Pounds, pounds, go away, come again another day! If only losing weight were as easy as singing this simple rhyme over and over. Though shedding unwanted pounds is a good deal harder than that, you can do it. Do the following four action items and you’ll get rid of those unwanted and unsightly pounds faster than you can say fad diet.

1.  Don’t Binge

You’ve had a rough day and the only thing that could possibly help you feel better is a tub of ice cream. Or so you think. In actuality, gorging yourself on super double chocolate chip ice cream isn’t going to do you any good right now or in the future. If you want to get rid of weight, you’re going to have to learn self-control. When you’re by yourself and feel hungry for something unhealthy, find something else to do. Pick up a good book, call a friend, or drink a glass of water. If you’re especially intent on losing weight (which you must be if you’re reading this article), follow the next tip.

2.  Be Exercise Minded

In the comfort of your own home, it’s easy to eat whatever you want whenever you want. Learn to identify what causes you to want to eat unhealthy foods or unhealthy amounts of food. Then, begin to modify your behavior when you come face to face with the trigger. If coming home from work is usually followed by an hour on the couch, bonbons in hand, redesign your post-work routine around exercise. When you first get home, don’t hit the couch. Hit the closet for a change of clothes, and then get to the gym or go for a walk around the neighborhood. Changing your mindset takes time and dedication, but putting exercise first on your to-do list is vital to taking off excess pounds.

3.  Deny the Treats

Many dieters feel they’re obliged to a cake or cookie now and then to celebrate their small victories. Unfortunately, this good idea can often become a trap, as the treats become more and more common. Just remember that every time you’re offered a special treat, you have the option of accepting or denying the offer. Force yourself to say “No” 10 times more often than you say “Yes,” and the special treat will actually be a special treat instead of an everyday necessity. By doing this, you’ll also watch your weight slowly and steadily decrease.

4.  Sweat It Off

For the best chance at losing weight, you’re going to have to sweat. While a quick set of push-ups during lunch break will help your body a little bit, you’re not going to get the results you seek without making yourself sweat. No matter if you choose to walk or run for miles on end, participate in a local spin class, join a kickboxing class, or work out with free weights or elliptical machines, you need to sweat. If your workout leaves you dry, you’re not pushing yourself hard enough to lose weight. Increase your workout intensity and prepare to become the thinner, healthier you that you’ve always wanted to be.

5.  Something Extra Needed

If you’ve been working to stay fit and eat healthily but you just can’t seem to get rid of extra pounds, it may be time to stop going at it alone. Instead, contact your physician, dietitian, and personal trainer to find out what specific steps you can take to begin dropping unwanted extra pounds from your body.

In the event you’ve never interacted with a personal trainer, be ready for the shock of your exercising lifetime! It is your personal trainer’s job to make sure you work harder than you’ve ever worked in the gym. Follow your personal trainer’s rigorous recommendations to the letter, and you’ll be utterly exhausted. Of course, you’ll also be on your way to losing the extra pounds you’ve picked up over the years, and shedding pounds is well worth a little sweat and soreness – right?

Give a Blow to Unwanted Pounds

Pounds, pounds, go away, come again another day! If only losing weight were as easy as singing this simple rhyme over and over. Though shedding unwanted pounds is a good deal harder than that, you can do it. Do the following four action items and you’ll get rid of those unwanted and unsightly pounds faster than you can say fad diet.

Don’t Binge

You’ve had a rough day and the only thing that could possibly help you feel better is a tub of ice cream. Or so you think. In actuality, gorging yourself on super double chocolate chip ice cream isn’t going to do you any good right now or in the future. If you want to get rid of weight, you’re going to have to learn self-control. When you’re by yourself and feel hungry for something unhealthy, find something else to do. Pick up a good book, call a friend, or drink a glass of water. If you’re especially intent on losing weight (which you must be if you’re reading this article), follow the next tip.

Be Exercise Minded

In the comfort of your own home, it’s easy to eat whatever you want whenever you want. Learn to identify what causes you to want to eat unhealthy foods or unhealthy amounts of food. Then, begin to modify your behavior when you come face to face with the trigger. If coming home from work is usually followed by an hour on the couch, bonbons in hand, redesign your post-work routine around exercise. When you first get home, don’t hit the couch. Hit the closet for a change of clothes, and then get to the gym or go for a walk around the neighborhood. Changing your mindset takes time and dedication, but putting exercise first on your to-do list is vital to taking off excess pounds.

Deny the Treats

Many dieters feel they’re obliged to a cake or cookie now and then to celebrate their small victories. Unfortunately, this good idea can often become a trap, as the treats become more and more common. Just remember that every time you’re offered a special treat, you have the option of accepting or denying the offer. Force yourself to say “No” 10 times more often than you say “Yes,” and the special treat will actually be a special treat instead of an everyday necessity. By doing this, you’ll also watch your weight slowly and steadily decrease.

Sweat It Off

For the best chance at losing weight, you’re going to have to sweat. While a quick set of push-ups during lunch break will help your body a little bit, you’re not going to get the results you seek without making yourself sweat. No matter if you choose to walk or run for miles on end, participate in a local spin class, join a kickboxing class, or work out with free weights or elliptical machines, you need to sweat. If your workout leaves you dry, you’re not pushing yourself hard enough to lose weight. Increase your workout intensity and prepare to become the thinner, healthier you that you’ve always wanted to be.

Something Extra Needed

If you’ve been working to stay fit and eat healthily but you just can’t seem to get rid of extra pounds, it may be time to stop going at it alone. Instead, contact your physician, dietitian, and personal trainer to find out what specific steps you can take to begin dropping unwanted extra pounds from your body.

In the event you’ve never interacted with a personal trainer, be ready for the shock of your exercising lifetime! It is your personal trainer’s job to make sure you work harder than you’ve ever worked in the gym. Follow your personal trainer’s rigorous recommendations to the letter, and you’ll be utterly exhausted. Of course, you’ll also be on your way to losing the extra pounds you’ve picked up over the years, and shedding pounds is well worth a little sweat and soreness – right?

Egg White and Spinach Wraps

This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!
Servings: 2

Here’s what you need:

• 1 teaspoon olive oil
• 1 garlic clove, minced
• 3/4 cup tomato, finely chopped
• 2 cups spinach, roughly chopped
• 1 cup egg whites
• dash of salt and pepper
• 2 sprouted grain tortillas
• 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

Deanne Miranda

How Your Rear End Helps You Live Longer

There’s a new player in the fight to stay healthy: your rear end. Use it less for sitting and more for standing and you’ll live longer.

That’s what a recent study concluded. Compared with people who sat for less than 3 hours a day, those who sat for at least 6 hours per day dramatically increased their risk of dying from any cause.

Stand Up for Health
Sitting too much turned out to be bad for everyone in the study, but even more so for females. Mortality rate in women who sat for 6 or more hours a day increased by 40 percent, while the men’s mortality rate increased by 20 percent for that same amount of chair time. In general, the more people sat, the higher their risk of death crept up. (Try these tips for moving more when you get chores done.)

Add More Activity
Do you log a fair amount of couch time outside of work? Well then, make double sure you have an exercise program. Those who sat the most and were inactive in their free time fared the worst. Mortality rates more than doubled in men and women in this category compared with those who sat the least and moved the most in their leisure moments. Basically, the more active you are all day long, the longer you’ll live. (Here’s an active hobby that leads to a longer life.)

References

Gil Smith

“Lost 41lbs of Body Fat, 16% Body Fat,

Pant Size 38 to 32”

Over the years I’ve tried to stay active by playing tennis, running and working out.  However, this past fall and winter I did absolutely nothing.  The lack of activity along with by bad eating habits caught up with me real fast.  By the end of March I began thinking about my upcoming High School reunion in September along with a monumental birthday coming up in October.

I knew that diet alone was not going to get me where I wanted to be.   So when I heard about RobZFitness, I decided to check them out.  At my initial visit with Rob, I shared my goals and Rob discussed how his program worked.  His plan consisted of intense weight training, cardio and a supportive eating plan. From there, all I did was follow the plan and the results have been amazing.

Not only do I feel better and look better, I’m also healthier.

In fact, after taking medication for high cholesterol and high blood pressure for the past eight years, my doctor just recently took me completely off the cholesterol medicine and has reduced my high blood pressure medicine in half with the possibility of getting off of it too.

The results that I’ve achieved from Rob’s program has kept me motivated even now that the three month program has ended. I have lost 41 pounds of actual body fat, increased my lean weight by 9 pounds, dropped 16% body fat from 28% to 12%, and improved my body fat ranking for men my age from 13% to 93%. I’m eating healthier, I’m maintaining my weight and I’m even training for my first half marathon in October so I’m continuing to workout on my own with confidence.

Bottom line is that if you commit yourself to Rob’s program, it will work for you too.

Gil Smith

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10 pounds in 2 Weeks

The 3 magic secrets

OK, follow these rules and I promise that you’ll shed 5-10 lbs in your first 2-3 weeks.

1. Don’t eat anything that is white. Think about most foods that are white and chances are you shouldn’t be eating it. Specifically, I’m talking about white bread, pasta, sugar, white rice, and most milk products. Healthy foods like cauliflower, chicken, turkey, fish are all exceptions to this rule.

2. Only drink water, NOTHING else! How about coffee? Just to keep any possible withdrawal headaches at bay, one small cup of organic black coffee is ok. Can you add half and half?…Well is it white?

3. Don’t eat anything with the word wheat in the ingredients list. What if it’s whole wheat? Look,  if the word starts with W and ends in T and has the letters h-e-a in between, you can’t eat it. : )

Are you up for the challenge?

I highly recommend you follow those same rules for the next 14 days (No, not for the rest of your life. Just for the next 14 days.)

You will absolutely amaze yourself with your results.Remember, no white foods  (except for the few I mentioned above), only water to drink and no wheat products.

I promise this is not how you have to eat for the long term in order to shed weight and keep it off, but I do know that this is a great way to jumpstart your metabolism and see some initial weight come off a bit faster.

If you want more info about how to lose weight and keep it off or schedule for your FREE fitness evaluation to jumpstart your program email me at Rob@RobZFitness.com or call me at 813-610-9933.

Have a great day!

Rob

Staci Jeffries

Lost 34lbs, 15% Body Fat, Lost 20 Inches, Size 12 to 8

I had driven past RobZFitness many times.  I thought it was a place where only elite athletes trained, not a stay-at-home mom like me.  Then one of my best friends decided to start training there.  She encouraged me to look at the testimonials on the RobZFitness website.  I’d been struggling for so long, pretty much all of my 30’s.  I had tried all the diets, bought all the books and worked out on my own. Still, here I was, about to celebrate my 15 year anniversary, turning 43 in a few months with a wonderful husband, beautiful sons, amazing life and family, but still not happy with my weight. It was time to change!

It was a big wake-up call to be evaluated and find out just how out of shape I had become.  I was exercising and thought I at least had some amount of fitness.  My body fat was 37%, this was not good. I was only in better shape than 6% of women my age! It was not just about wearing a smaller size, but getting healthy.

The supportive eating plan was the easiest diet I had ever followed.  Right from the beginning, Rob let me know to ask him questions; he was there to support me.  I would go in with my little lists almost every day in the beginning and really felt he taught me “how and why” to eat for best results.

The workouts were challenging and rewarding. I used to enjoy lifting weights and was thrilled to find that joy again.  It was such a huge sense of accomplishment during one of my workouts when I did 100 push-ups for the first time.  Not ‘girl’ push-ups either!  Real ones, on my toes!

Weight came off immediately. After two weeks my clothes were looser.  After a month I could wear one size smaller. Fortunately I waited before buying a lot of new clothes, because at the end of 2 months I needed an entire new wardrobe and was down from a tight 12 to a very comfortable 8. Everything Rob had said during our first meeting was true, I was losing weight, feeling great and it really was not that hard to do as long as I just followed his fitness plan! I went on 2 different vacations during the first 2 months, stayed on the eating plan and managed to work out and lose weight!

My “before” picture was taken a day before I started at RobZFitness.  I just cannot tell you how great it feels to have lost 15% of body fat, gained muscle, lost 20 inches in size all over and now I am in better shape than 76% of women my age. I am really on my way to excellent health and fitness.  Back in March before I started, I never thought I would lose 34 pounds of fat in just 3 months. It is the best gift I could have given to myself and my family…taking care of myself.

Staci Jeffries



DavieFerraro

Body Fat tested at 3.6%

“I would like to first thank Rob Zulkoski for the information that he has provided me through his passion of always striving for the best in life. I have learned so much from him that not only has he influenced my life but others that I have come in contact with as well. I have always wanted to be really fit, have a six pack, and look great (physically).”

“After reviewing my goals with Rob he has allowed me to become just that and much more. Rob is very dedicated and has a great deal of passion for helping others achieve the impossible. He has also made me believe in myself and to achieve even higher goals than when I started. I am a walking testimonial to Rob’s sound nutritional eating and weight training plan. I live by it and preach from it day in and day out.”

“The best testimonial that I have is myself. There is nothing more motivating than seeing your figure change drastically for the better. I look at the past pictures of myself and I cannot believe that is me. All Rob preaches is to always do your “PERSONAL BEST”. I always make sure that I continually strive to make myself better, whether it is in the gym or a through his sound nutritional eating plan.”

“I will get stopped in the gym or especially at the beach by others to see what I am doing. You should see the look on their faces when I tell them that everything I do is ALL NATURAL. Once I start talking about what I do as far as diet, lifestyle, and exercise, they look at me as if I was crazy and I don’t know what I am talking about “high fat, high protein/carb loading… What”.”

“Thanks again Rob for believing in me and guiding me to be my true best. I have the knowledge and that can never be taken away, hence, knowledge is power. I can go on and on, it just never ends. I would again like to say thanks for your help and guidance, I greatly appreciate it.”

Davie

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