Undo The Weekend (Monday Cleanse)

Sexy Summer Slimdown

New Sexy Summer Slimdown Starts

(May 14 – June 9)

Lose up to 10+ pounds in 28 Days by joining our Sexy Summer Slimdown Challenge #1 at RobZFitness (new location) and start to transform your body for a lifetime.

You can guarantee to burn calories and lots of them…

This training program is fast paced, strength and interval training style. Each participant is motivated in the outdoor and indoor environment to excel beyond current levels of fitness.

It’s proven results that brings everything together AND allows each person to be challenged beyond their fitness level and creates faster RESULTS!

And I know your want FAST RESULTS right?

Sign up now (below) before you forget. Spots will fill up quickly!

Our three classes will start at 5:45am, 8:30am, and 7:00pm. I must also tell you that you should sign up right away after reading this to guarantee your spot.

 

Reserve you spot today!

Sign-up Now (May 14 – June 9)

THE MOST IMPORTANT reason you aren’t losing weight

You aren’t consistent.

Ouch, yes that might hurt, but you know it’s true. One week you start eating healthy and exercising daily, but then by day 4 you’ve found a myriad of reasons to quit. A few weeks go by, a few pound creep on, and then you give it another try…for 8 days this time before you quit. And the frustrating cycle continues.

The stunning body transformation that you want will only come by changing your lifestyle as it relates to how you eat and how you exercise. Half-hearted attempts to change will only result in half-hearted results.

Fully commit yourself to the process of transforming your body. Jump in with both feet and don’t look back!

 

5 ways to lose it for good

Meeting Your Fitness Goals

Meeting Your Fitness Goals

 

 

Do you have unmet goals?

You aren’t alone. In fact, most of us live with unfulfilled aspirations, which is why the self-help industry is booming.

Unfortunately, many widely used self-help techniques fail to deliver results.

Case in point: You’ve probably heard of the “Yale Goal Study” where researchers were said to have interviewed the graduating Yale seniors in 1953, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

Very compelling story, but complete fiction.

The “Yale Goal Study” never happened, though motivational speakers and self-help books have quoted it for years.

Best selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data he uncovered a proven approach to achieve any goal

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman’s book, 59 Seconds Change Your Life in Under a Minute.

Do This: Make a Step-by-Step Plan.

If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.

Not That: Motivate yourself by focusing on someone that you admire.

Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.

Do This: Tell Other People About Your Goal.

How badly do you want to achieve your goal? If you want it bad enough, you’ll tell your friends and family.

This technique works on two levels. First, you’ve put yourself on the spot by letting the world in on your goal, so it’s all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don’t underestimate the psychological power of having someone in your corner.

Not That: Think about the bad things.

When you focus on the negative it becomes your reality.

Do This: Focus on the Good Things When Achieving Your Goal.

Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that’s worth the effort.

Not That: Try to suppress unhelpful thoughts.

Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.

Do This: Reward Your Progress.

Studies show that attaching rewards to each of your sub-goals encourages success.

Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.

Not That: Rely on willpower.

Willpower alone rarely gets anyone to their goal.

Do This: Record Your Progress.

Make your plans, progress, benefits and rewards concrete by expressing them in writing.

Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.

Not That: Fantasize about life after achieving your goal.

Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.

Are you ready to achieve your fitness and weight loss goal once and for all? Call (813) 571-3700 or email me at Rob@RobZFitness.com now to get started on the process that will put an end to your yo-yo dieting and your fat jeans.

Now is your time to get into the best shape of your life.

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Book your FREE Fitness Evaluation TODAY!!!

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Call (813) 571-3700

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McKenzie Morris

We are happy to introduce McKenzie Morris to our fitness team as a morning bootcamp instructor at RobZFitness. 

Mackenzie was raised in Valrico where she graduated from Durant High School, then the University of South Florida where she cheered all four years.

She has been a personal trainer since 2011, previously teaching boot camps and training individual clients.

Previously a teacher at Newsome high school where she was the head cheer coach and sponsor for the Fellowship of Christian Athletes.

Married to Will Morris and mother to one year old boy.

They attend Access Church.

In addition to spending time with her family, Mackenzie enjoys being outdoors and traveling.

7 reasons you aren’t losing weight

 

Weight loss is often a frustrating pursuit, eluding even those who eat healthy and exercise. So what gives? Why won’t the scale budge even as you put out tremendous effort?

Read on for the 7 reasons that most fitness and health food lovers don’t lose the pounds that they want to…

1. You Don’t Sleep Enough

Let’s start with the most rampant problem standing in the way of your fat loss. Most adults simply do not get adequate sleep to support weight loss. There is a scientific reason for this, and it has everything to do with hormone levels. While you sleep your cortisol levels decline while your growth hormone levels increase. This balance is essential for fat loss to occur.

So skipping on Zzzz’s will throw your hormones into fat storing mode, while simultaneously causing you to feel hungrier and encouraging you to eat more calories.

2. You Eat TOO MUCH Healthy Food

Yes, my friend, there is such thing as TOO MUCH healthy food. When it comes to weight gain, extra calories can come from just about anywhere before landing on your waistline – even from healthy foods. Sure, it will take you longer to gain weight by overeating roasted chicken and sweet potato than it would ice cream and chips, but the extra pounds will still add up.

Control your portions, even of healthy foods, in order to make strides in your body transformation journey.

3. You Don’t Drink Enough Water

Most of us are walking around in a state of partial dehydration everyday. In addition to being dangerous for all of your major body organs, dehydration is perilous for fat loss. Not only does water serve as an appetite suppressant to fill your stomach and prevent you from overeating, thirst is often mistaken for hunger pains, leading to extra calories consumed and stored as fat.

By sipping on water throughout the day you’ll avoid dehydration and will find it easier to move the number on your scale in a favorable direction.

4. You Eat Out Too Much

Restaurant meals are higher in calories than meals prepared and eaten at home – across the board. There is simply no way around it, and even if you consciously attempted to eat small portions while eating out it would be quite difficult to do. Restaurant food is created with consumer satisfaction in mind, and this means adding fats and sugars and salt to many of the menu items in order to produce the tastiest food possible! Unfortunately the tastiest is also quite often the most fattening.

Want more fat loss? Make simple, wholesome meals at home and eat with portion control.

5. You Don’t Get Enough Protein or Fiber

Protein and fiber are the golden tickets to fat loss, but sadly your diet doesn’t contain nearly enough of it. It’s natural to enjoy the flavors of sugar, fat and carbs more than protein and fiber, and that’s why your diet is filled with more of these than it should be. While sugar, fat and carbs taste better than protein and fiber, these lead to dreaded weight gain.

Consciously plan your meals around a base of protein and fiber, and then add in just enough complex carbs and healthy fats to keep it well rounded. Save the bulk of your sugar, fat and simple carb consumption for planned cheat meals in order to prevent ongoing weight gain.

6. Your Diet is Filled with Packaged Foods

I’m not talking about cookies and candies, because you know better than that. I’m talking about packaged protein bars, granola, crackers, rice cakes, protein cookies, and the plethora of packaged health foods that you have stashes of. Sure, these packaged foods may be healthier than snacks from a vending machine, but in the grand scheme of your fat loss, the fewer packaged items the better when it comes to shedding pounds. Even the healthiest of packaged foods contain ingredients that are modified or processed, in order to preserve the shelf life, and these ingredients have a negative impact on your waistline.

Real, natural and whole always beats packaged. Take inventory of your daily diet and eliminate the packaged foods so that it’s no longer an everyday occurrence.

7. Your Workouts are Too Easy

Going through the motions at the gym simply doesn’t cut it when you want to transform your body. Most people want to stay as comfortable as possible at all times, and this usually means treading lightly through their workout, rather than going all in. And while putting your body through the motions of exercise is better than sitting on the couch, it certainly won’t result in a sculpted body.

Rate your perceived exertion in your last workout from 1 to 10. If it falls below an 8 then your workout is in need of a serious revamp. I can help you with that! Call (813) 571-3700 or email Rob@RobZFitness.com today to get started on my fat blasting exercise program.

I’m here to help you achieve the body of your dreams. Don’t let another month pass you by – take action by calling or emailing me now to get started!

Body Transformation Is My Specialty

Do you have unmet goals?

There are few things as inspirational as a stunning before and after picture. To see how the human body can dramatically transform is simply incredible!

Have you ever thought about creating your own before and after picture?

While the initial photos are certainly not fun to take, I’d like to share why I believe this is just what you’ve been missing to achieve the fit body you’ve always wanted.

Here’s why you should take before pictures…

• You get fired up! Pulling on the bathing suit and standing in front of a camera may feel a bit like standing in front of a firing squad, but this simple act will light a fire within you. By having a starting off point for your transformation, you’re now on the path to improvement. The journey has begun!
• You accurately track progress. One of the biggest frustrations that clients have when they start working towards a fitness goal is how slowly their weight drops. Losing fat and gaining muscle doesn’t always show up on the scale, and so it’s important not to allow the scale to dictate your success. Instead, get back into that bathing suit every 30 days for updated pictures. After 90 days you will have 4 photos to arrange side-by-side, showing the progress of your transformation. Photos are undeniable proof that your body is losing fat, gaining muscle and transforming into something spectacular!
• You stay on the program. Knowing that there is another photo date coming up may be all the extra motivation you need to stay on your healthy eating and exercise program. When temptation hits you’ll think about the way that you will look in that bathing suit and the evolution that you want the pictures to show. Each picture will be more attractive than the next!
• You have an incredible story to share! Sharing your before and after pictures, once you have achieved your goal, is a special way to motivate others to begin their own fitness journey. Your handful of pictures will show the progression of fat loss, muscle development and confidence in a way that words simply cannot describe. I can’t wait to see yours!

I’m here to take you from your before to your after. Body transformation is my specialty – call (813) 571-3700 or email Rob@RobZFitness.com today to get started!.

Tracey Reed

This is quick two month transformation story about Tracey Reed after two months of training at RobZFitness. Tracey lost a total of 18.5 pounds of body fat weight, increased her lean weight by 10 pounds, improved her fitness level for females in their 40s from 18% to 79%.

Transformations usually don’t happen quite this fast but if you eat right and workout hard both in the weight room and getting your cardio sessions in you can expect results just like Tracey.

If you are interested in training at RobZFitness and getting results like Tracey call us today at (813) 571-3700 to first schedule your FREE fitness evaluation so we can learn more about your present fitness levels and develop a plan going forward to get you back on track to looking and feeling good again. We would love to have you as a member.

 

If it doesn’t CHALLENGE you

If if doesn’t CHALLENGE you

It doesn’t CHANGE you

 

Fitness Never Goes Out of Style

Fitness Never Goes Out of Style

If you want weight loss, muscle gain, a lifetime exercise habit or help breaking through a fitness plateau come train with the best personal training studio in the FishHawk, Lithia, Brandon, Valrico, Riverview and Apollo Beach area at RobZFitness. Call (813) 571-3700 or email Rob@RobZFitness.com to get started with your “FREE” fitness consultation to change your body today!

 

Beginner’s guide to fitness

Beginner’s guide to fitness

You look in the mirror and wonder to yourself: How did I let myself go this far?

Whether you are brand new to fitness, or you’ve simply fallen out of shape recently, here is the quick beginner’s guide to get you back on track quickly. Change your in-front-of-the-mirror thought bubble to: Wow, I’m looking amazing! by reading on and taking the action steps below.

Start with Motivation: Why do you want to get fit again? There must be a reason that you desire to change your body at this time in your life. Think about it until you have a very clear, very specific reason.

There is no wrong answer here. We all have our own personal motivators for wanting to achieve our best selves. What’s ultimately important is that your reason is specific and powerful to you.

Once you’ve determined what your motivation is, write it down where you can see it every day. Think about it. Focus on it. Don’t ever let go of it.

Work on Education: You need to eat right and workout smart in order to quickly achieve your goal body. Do you know how to do this? Are you sure?

While there is more information on fitness available to us today than ever before, all of the information noise often gets in the way more than it helps. Don’t expect to know exactly how to get into shape by yourself.

A successful body transformation plan should be made by a fitness professional, like myself. I’ll take your personal information into account and will answer any and all questions to ensure your success.

Seek out Support: It’s time to have an honest and vulnerable conversation with the people in your life who matter the most. Let them know how far you’ve let yourself go. Let them know what your goal is. Let them know why this matters so much to you.

Your success rate depends heavily on the support system that you build around yourself as you begin to implement healthy lifestyle changes.

It’s very possible that you’ll find one or more people in your life who are threatened by your desire to improve your body. While this can be upsetting, try to approach it with understanding. The best scenario would be them joining you.

Please feel free to call me at (813) 571-3700 or email me at Rob@RobZFitness.com to get started on your body transformation. Let me be your support system!

Want Faster Fitness Results?

If you want weight loss, muscle gain, a lifetime exercise habit or help breaking through a fitness plateau come train with the best personal training studio in the FishHawk, Lithia, Brandon, Valrico, Riverview and Apollo Beach area at RobZFitness. Call (813) 571-3700 or email Rob@RobZFitness.com to get started with your “FREE” fitness consultation to change your body today!

 

 

Get it All in 2017

Best. Exercise. Ever.

Wait!

Don’t just skim down to see which exercise I’ve labeled as the best, get the whole story…

I’m often approached and asked to pin down a single exercise as the one that will help lose the most fat and tone the quickest. That’s not an easy question to answer.

You see, I’m very aware of the fact that though an exercise may be perfect for Cindy, it may not be the best choice for Bob—hence my hesitation to label any exercise as the universal best.

That being said, some exercises are definitely better than others. And, yes, there are even a few that I would call the best.

What makes an exercise the best?

When you decide which exercises to include in your routine, it is important to consider the type of movement involved. The simpler the movement, the fewer calories you’ll burn and the fewer muscles you will strengthen. On the other hand, the more complex the movement, the more calories you will burn and the more muscles you will strengthen.

To put it simply, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.

What is a complex movement?

A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let’s compare a simple movement leg exercise with a complex movement leg exercise:

The leg extension machine uses a simple, isolated movement to work the quadriceps. You’re in a seated position moving only your knee joint. There isn’t much involvement, if any, from other muscles and it doesn’t burn very many calories.

Now let’s look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.

How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back—just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That’s what I call a great exercise.


Other ways to increase intensity

Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.

Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.

I’d be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.

These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals.

You need to incorporate fat burning into your routine.

You need to consistently challenge yourself during workouts.

You need to take control of your eating habits and to get your diet dialed in.

So what’s the best exercise for you? Find out—call (813) 571-3700 or email Rob@RobZFitness.com today to schedule your no obligation free fitness consultation.

Janet and Chely

1st Month Video Testimonial

Janet and Chely have been working at RobZFitness for the past month. Their results blew me away…

Janet is down 18.5lbs of body fat and has increased her lean weight by 2.5lbs. So overall her scale weight is down 15.5lbs and overall dropped 5% body fat during her first month. Janet’s best news came when her doctor said her blood pressure in now normal.

Chely is down 16.5lbs of body fat and has increased her lean weight by 6.5lbs. So overall her scale weight is down 10.0lbs and overall dropped 7.5% body fat during her first month.

If you want results like Janet and Chely schedule your FREE fitness consultation with me at (813) 571-3700 or drop me an email at Rob@RobZFitness.com and let’s see if my program is right for you.

Change Lifestyle to Get Fit

It happens to everyone. That moment when you realize that it’s time to do something about your weight.

It may happen when you’re looking in the mirror or standing on the scale.

Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

Making the Change. It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples for the majority of you:

• Choose salad over chips or fries
• Don’t add butter to your food
• Eat fresh produce with every meal
• Purchase fat free dairy products
• Limit desserts to one or two per week
• Cut out mindless snacking
• Drink water, not soda

For most of you, I don’t expect you to eat a perfect diet every day of the week – that’d be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

How You Move. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don’t disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution – my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer-contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:

• Watch less TV
• Stretch stiff muscles every day
• Play at the park with the kids
• Go for a jog
• Do some pushups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor-make a majority of your choices health conscious.

So the next time you’re in front of the mirror you won’t worry about your weight.

You’ll relish it.

Are you ready to transform your lifestyle and body? Call me at (813) 571-3700 or email me today at Rob@RobZFitness.com to get started on a training program that is right for you!

Ruben Saucedo

Lost 15lbs, lowered Blood Pressure in 1st Month

Give it up for Ruben this morning as he has lost 15lbs of body fat after his first month of training at RobZFitness. More importantly after telling me when he signed up he was about to go on blood pressure medicine with a BP reading of 142/94 now it’s down to 124/84 after his wife, who is a nurse, recently took his reading. Ruben has also lost 1″ around his chest, 3″ around his waist, 1″ around his thigh and he improved his body composition from 5% to 24% for men in their 40’s. I’m so proud of his quick changes so far especially since he arrives at 5:00am to get this done. There are no excuses when you dedicate yourself to making changes happen.

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Call me or text me at (813) 610-9933 right now if you want results like Ruben. Don’t wait, do it right now. Commit yourself to a new you. You owe it to yourself to turn your life around.

Four Ways to Shape Body by Eating Low-Carb

Have you ever stopped to wonder what would happen to your body if you stopped eating refined carbs?

It’s no secret that refined and processed carbs contribute to weight gain, and so reducing the amount of these in your diet would logically lead to a leaner, fitter you.

But is it true, or is it hype? And is it really worth giving up your carboholic ways?

Here’s what really goes down when you give up refined carbs.

1)  BURN FAT

When you stop eating simple carbs your body no longer has readily available calories to burn, and so it clicks over into burning stored fat as energy. This means that your pants will start feeling looser around your waist and thighs.

2)  FEEL LESS HUNGRY

Fat burns longer and slower than simple carbs and so your energy stores will take longer to deplete. This means that you’ll find yourself skipping that afternoon pick-me-up snack and powering through until mealtime without hunger pains. You’ll also notice that it takes longer to feel hunger in the mornings after waking up, once you’ve cut the simple carbohydrates and refined sugars out of your diet.

3)  MORE ENERGY

Living on a diet of simple sugars and refined carbohydrates puts your body in a continual energy roller coaster. Right after you eat your energy is high and then, whoosh, an hour later your energy levels crash. All of that changes once you cut out those simple carbs and start burning fat as fuel. The low carb meals that you switch to are filled with nutrient dense foods that sustain your energy levels for hours at a time, saving you from that frustrating roller coaster.

4)  STOMACH GETS FLATTER

Probably the most coveted of the low carb body changes…once you’ve been off of simple carbs for a few weeks your stomach will visibly become flatter. It’s a well-deserved reward and one that will keep you motivated to continue your healthier eating habits.

While eating healthy, nutritious meals is awesome, don’t forget that exercise is half of the battle when it comes to getting and staying fit. Call me at (813) 610-9933 or email me today at Rob@RobZFitness.com and we will get you started on the exercise program that will reshape your body once and for all!

Ready for a Change?

Do you wish you could change something about your life right now?

I’m here to argue that change can happen in an instant.

I know this goes against popular thought. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed.

How many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold.

Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair of pants that you wish you could fit into?

What is keeping you from making a positive change in your life?

According to professional speaker and author, Tony Robbins, it’s the getting ready to change that takes time. In the end there’s a single instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.

Belief #1: Something must change.

Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound nice, or is living another day in your current body unbearable? In order to make a lasting change you must be convinced that the time has come.

Belief #2: I must change it.

It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to need this change enough to make it your personal mission—no one else will do it for you.

Belief #3: I can change it.

Don’t let past failures get in your way. The truth is that you do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.

Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you’ll always revert back to what’s comfortable. The solution?

Change what you’re comfortable with.

You’ve probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don’t want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It’s time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack.

Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making a big change in your life. Start by calling me at (813) 571-3700 or emailing me Rob@RobZFitness.com for your no obligation FREE Fitness Consultation.

Remember, change can happen in an instant.

7 Ways To Keep Weight Off

7 Ways to Keep Weight Off

If you’ve ever lost weight, you know how hard it is to keep it off.

Ever wonder why some people are able to keep weight off, while others put it right back on? Read on for the 7 Secrets to Maintain Weight Loss. (And if you still have pounds to lose, these 7 secrets will help you too.)

Secret #1: Keep on Moving
If you’re serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.

Secret #2: Be a Healthy Eater
Sorry, you can’t go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:

1. Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.
2. Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don’t have to swear off chocolate forever, just eat it occasionally with portion control.
3. Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.

Secret #3: Turn off the TV
The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.

Secret #4: Keep it Simple
While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.

Secret #5: Track Yourself
Your biggest fear is gaining back every solitary lost pound, but don’t be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.

Secret #6: Eat for the Right Reason
Emotional eating is one of the top reasons that people are overweight. It’s very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you’re going to have to eliminate emotional eating.

Secret #7: Forget All-Or-Nothing
No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don’t let small slip ups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.

Don’t be one of the many who skip these 7 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.

I’m always available to help you achieve any fitness or weight loss goal. Call me at (813) 571-3700 or email Rob@RobZFitness.com to get started on a solid exercise program that will change your body and life forever.

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