Down Cycle – Eating Every 3 Hours

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Burning Body Fat in HR Zone

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Stephen VanVaerenbergh

What To Bring

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Jill Lindstrom

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Stacy Templeton

Chris Haynes

  

3 Month Testimonial – Lost 57lbs of Body Fat

 

This guy continues to impress my everyday.  If you can follow my plan you too can achieve similar results!

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2 Month Testimonial – Lost 43lbs of Body Fat

 

Two Months ago I ran into Chris’s wife Natalie who expressed her deep concerns for her husbands health and well being.  Chris (age 42) who buried himself into his business let himself get really out of shape over the past few years.  Without Chris’s blessing she signed him up for personal training at RobZFitness and later worried how he would react to her signing him up with RobZFitness.  You see Chris’s father passed away from a heart attack at the age of 47.  He needed to get into shape now. Click the video to hear how he reacted after hearing the news…

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Chicken Soup w/Dill

Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken, shallots and fresh dill will only take you about 45 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean. Servings: 8

 

 

Here’s what you need:

• 1/3 cup coconut flour
• 3 lbs boneless, skinless chicken thighs
• sea salt and black pepper
• 2 Tablespoons olive oil
• 20 shallots, peeled and halved
• 4 garlic cloves, minced
• 3 Tablespoons Dijon mustard
• 2 cup organic chicken broth
• 1 cups cherry tomatoes, halved
• 1/2 cup fresh dill, chopped

1. Place the flour in a shallow bowl. Rinse the chicken and pat dry. Season both sides of the chicken thighs with salt and pepper. Dredge through the coconut flour.
2. In a heavy Dutch oven, heat the olive oil over medium high. Add the chicken and cook until browned, about 4 minutes per side.
3. Add the shallots and garlic, cook until softened, about 5 minutes. Add the wine, mustard and chicken broth. Reduce the heat to a simmer, cover and cook for 30 minutes.
4. Add the tomatoes and fresh dill. Season with a little more salt and pepper. Cook over high for 5 minutes. Serve warm.

Nutritional Analysis: 206 calories, 6g fat, 242mg sodium, 3g carbohydrate, 2.5g fiber, and 35g protein per serving.

Jodi Dykes

Lost 5” at Waistline, 9% Body Fat

Like most, my New Year’s resolution was to get back in shape and start eating healthy.  Being a full time nursing student and raising a family, it always seemed I was running around with my head cut off and there was no time for anything especially exercise. I felt like I was cooking the right foods for the most part, but I had never in my life read the back of a label. I was determined to make the time to get back on track, and make a few changes.

December 2013 marked 4 years since I quit smoking and I was feeling the effects of weight gain in many areas, and a little bounce in my step. We are a very active family going hiking, walking and biking and there was no room in my lifestyle for that way of living. The time to change was now.

I walked into RobFitness, just to gain information and no real intentions on having a personal trainer, thought it was way out of my budget. To my surprise I was very impressed when I walked in. I was given a tour and some information. The place was so nice and clean. I loved it. I made an appointment for a free body fat and fitness evaluation with Rob. I realized I could make the change right now! So that’s exactly what I did. I choose to work out three days a week. This was a big step but I was determined to get into my favorite pair of jeans and shed those un wanted pounds I have accumulated through the years.

The first two weeks were a little rough for me as I adjusted to the workouts and my new clean and healthy way of eating. I grew to just love it. I looked forward to working out and feeling better. Based on my personal; assessment Rob set me up with a great workout schedule. There was something new every time I worked out. NO SAME ROUTINE HERE. What I loved the most was all I had to do is show up. I didn’t have to worry about keeping track of my weights, or routine.

Prior to working out I suffered from Hypoglycemia and Rheumatoid Arthritis. My joint pain was unbearable some days, and I had several sugar drops throughout the day, every day. To date I have less muscle and joint pain, and not once have I had a drop in my sugar levels. No medicine has been able to do that.

When I first started I had a waist line of 32.3 and now I am a 27.5. That is 5 inches off my waist! That is something to be proud of. I lost 9% of body fat in three months, I’m so glad that I walked in there that day. It was time I did something for myself.  Not only did I gain a trainer but great relationships.

My journey does not end here, I will now continue to work out during the week and stay active and eating healthy. My husband, a workaholic, was much like myself and couldn’t find the time to get to the Gym. Once he started working out at RobZFitness he is noticing drastic changes like I have made and now he’s hooked!  This kind of lifestyle is contagious!!!!!

Thank you very much Rob and Staff!

Jodi Dykes

Gabe Hinton

“Lost 40+ Pounds, Pant Size 40-34”

Cut to July of 2013.  Vacations were over and I was again ready to assess how to make some changes in my life.  This time I was sitting at 219.5 pounds.  Feeling good that I was better off than a year ago, but highly discouraged at how many pounds had come back over the past few months, I was struggling to find motivation to lose weight again especially since I needed to re-lose weight I had lost then gained so recently.

I came across an article online that caught my interest about the significance of weight training while losing fat.  The article gave me the first spark of motivation I needed – this time I could try losing the weight differently, more effectively, and emphasize increasing my overall health and fitness level.  Maybe that would be what I needed to make it stick.

As I looked around, I was discouraged by the horrible reviews I read online of most local gyms and trainers.  Finally I am so glad I came across a review of RobZFitness.  With the first positive review of a training program I had read in a long time of searching, I eagerly visited the website and was in awe of the long list of testimonials.  After reading many I became convinced that if the plan had worked for so many, there was no reason it couldn’t work for me, too.

Rob and I met for my evaluation, and I was quickly put at ease and also really believed after our conversations that the studio wasn’t just about business and clients but was genuinely interested in making a difference for people by helping them change their lifestyle.  Meeting the trainers I’ve primarily worked with, Sam and Taylor, only reinforced these impressions.

The plan worked for me because of its structure, accountability, and the high qualifications of the staff.  The plan is specific and focused – it took some deliberate reading of materials Rob provided for me to prepare for it, but with the elaborate detail of the plan it was easy not to drift from it.  I knew exactly what was expected and Rob, Taylor, and Sam were all eager to answer questions if I needed tips or suggestions for the best ways to stay on track.  The accountability was also important to me – weekly weigh ins and meal plan reports not only helped the trainers track my progress and offer advice if they noticed a concern, it also helped me set small goals and stay motivated when I saw even small pieces of progress.  The high qualifications of the staff (all have 4 years college fitness training) gave me confidence, and gave them the knowledge to assist me thoroughly and accurately if we needed to tweak workouts or nutrition plans to continue progressing.

Here’s a moment of honesty for anyone who has never lifted a weight before like me.  Week seven was my magic week.  I had read articles and watched videos on various media of people saying “After 2 weeks it was habit and I loved it!” or sometimes “After a month I began looking forward to my next workout!”  It sounded too good to be true to me, and it was in my case.  I was pleased with my progress and was able to stick diligently with the program, but even after a month it still felt daunting.  HOWEVER – the time did come!  I vividly remember a morning of jogging in the middle of week 7.  I finished like usual and went to work, but I noticed soon that I felt great!  I was more awake, had a lot of energy, and I was sure this was the boost from working out people had described to me.  And ever since then that feeling has continued.  I WAS able to eventually become one of “those people” that looked forward to working out and felt good afterwards – so my proclamation to anyone out there who feels like they are “too far gone” to ever become fit is…you can do it!  It will take time and dedication, and it may not happen on a timeline other people suggest for you, but that moment can and will come for you.

Ellie Rayburn

“I Lost 13 Pounds, Dress Size 9 to 4 

Lost 10% Body Fat, 11 Total Inches”

“April 2013 was going to mark my 50^th birthday.  For a year prior I was hoping to make this a fabulous 50 by getting in shape and being the best that I could for my age.  Like for many people, obligations and little time seems to creep in the way of finding time for ourselves, to get in shape and eat healthier. I was coming to the end of a four year long career change that lead me back to college fulltime. Along with school I continued a fulltime job for the first two years that seemed to still keep me somewhat in shape because my work entailed a lot of physical activity of walking and lifting.  Later on into the second half of my schooling I quit my job and poured myself into my school work which meant a lot of sitting at the computer doing my schoolwork and reading, and after two years it showed.  I felt like a big bowl of JELLO, with no muscle tone, and about 15 pounds overweight. Out of nowhere it seemed, I realize that I couldn’t even squat down because the pain in my knees was excruciating.  I eventually went to an orthopedic to see why my knees were so painful and what I could do to get them back into shape. You guessed it all that sitting gave me the diagnoses of Chondromalacia patellae which basically means my legs were so out of shape my kneecaps were being pulled out of alignment causing irritation and swelling.  Well, my fabulous 50 concept went out the window but it gave me a boost to know I needed to get moving and get back into shape.”

“I had always been athletic and active so being this out of shape was really difficult for me. I knew I needed to have a kick start and I knew that I needed to have someone that could push me to get me out of my old habits.  In the past I worked out on my own but didn’t see very good results as far as muscle tone.  So I knew I wanted to find someone who I was going to give me both a healthy eating plan and a structured exercise plan together.  Being from the Fishhawk area I knew of several people that had gone to RobZFitness and came out with great results.  So that was the first place I went.  As I checked other places I couldn’t get out of my head all of the testimonies of the great results, plus I knew this was a healthy lifestyle change for me, something money couldn’t put a price tag on.  The proof was in the pudding by the results accomplished.  In the first month I lost 7% body fat, lost 11.7 pounds of fat and gained 7.7 pounds of muscle losing a total of 8 inches.  By the end of the three months I lost a total of 10% body fat, lost 18.1 pounds of fat and gained 6 pounds of muscle.  There was a total weight loss of 13 pounds, going from a pants size of 9 to a size 4.”

“I have to admit the first few weeks were pretty grueling adjusting to the supportive eating plan and the muscle soreness but my trainer Sam made the workouts fun and changed up the activity so it never got boring.  Everybody was so encouraging and supportive; I could not have done it without them, thank you RobZFitness!!!  The results were great and I feel so much better about myself, not to mention I can wear all my clothes again, oh except for the ones that are too big now!!  I did reach my fabulous fifty goal after all!! THANKS AGAIN!!”

Ellie Rayburn

Chopped Chicken Salad

This quick and simple salad is a delicious solution to the age-old question, “What’s for dinner?” It’s filled with wholesome ingredients, protein and fiber to enhance your hard earned fitness results. Servings: 6 

Nutritional Analysis: One serving equals: 206 calories, 4g fat, 189mg sodium, 5g carbohydrate, 4g fiber, and 33g protein

Here’s what you need:

For the Salad

• 3 cooked chicken breasts, chopped
• 1.2 cup cherry tomatoes, quartered
• 1 Tablespoon red onion, minced
• 1/2 cup cucumber, chopped
• 4 cups romaine lettuce, chopped
• 1/2 avocado, chopped

For the Dressing

• 1/8 cup olive oil
• 2 Tablespoons lemon juice
• 1 packet stevia
• 1 teaspoon crushed garlic
• 1 teaspoon Dijon mustard

Instructions

1. Combine all of the salad ingredients in a large salad bowl. Mix to combine.
2. Combine all of the dressing ingredients in a small bowl. Drizzle over the salad and serve.

 

Herman Hunter

“I Lost 35 Pounds & 4 Pant Sizes”

Wholesome Chips

Avoid eating trigger foods by enjoying wholesome homemade versions of your favorites. When you have the urge for salty, crunchy snack foods make some of these whole food plantain chips. Cut processed and packaged snack foods completely out of your diet and you’ll find that whole foods snacks like this more than satisfy your snack cravings. Servings: 6 

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Here’s what you need:

• 2 large unripe plantains
• olive oil
• juice from 1/2 a lemon
• freshly ground sea salt

1. Preheat the oven to 350 degrees F. Lightly grease 2 large baking sheets with olive oil.
2. Peel the plantains and slice thinly on a diagonal. In a medium bowl toss the plantains with some olive oil, the juice from 1/2 a lemon and a generous sprinkle of salt.
3. Arrange in a single layer on the prepared baking sheets. Bake for 30 minutes, or until golden and crisp.

Nutritional Analysis: One serving equals: 110 calories, 2g fat, 133mg sodium, 22g carbohydrate, 2g fiber, and 1g protein

Mark Tubb

“Lost 40 Pounds and 4″ Around Waist and Chest”

Looking back over the past four months, I’m truly amazed at the changes I see and feel! Most surprising is a scale that shows a weight 40 pounds lower than it did in January when Barbara and I started working with Rob, Taylor and the team at RobZFitness. What I thought was going to be an impossible task (getting in shape), has turned out to be a very positive, gratifying experience.

Kale Snack Chips

Your going to like these kale snack chips and feel guilt free at the same time.  Kale is one of the healthiest vegetables around. It has more nutritional value, higher levels of antioxidants and fewer calories than almost any other food. In this recipe, I’ve topped the kale leaves with nutty Parmesan, salt and a squeeze of fresh lemon juice. You are going to fix these chips again real soon!  Serving size: 4  (5 chips each)

Here’s what you need:

• 1 pound curly kale, leaves removed from tough stems and torn into large pieces
• 2 tablespoons extra virgin olive oil
• 1/4 teaspoon salt
• Lemon
• 3 tablespoons freshly grated Parmigiano-Reggiano

Baked Low-Fat Muffins

Most baked goods are terrible for your waistline. Products made with refined flour, sugar and unhealthy fats should always be avoided. This recipe for mini muffins uses coconut flour, an alternative to wheat flour that is lower in carbs and free of gluten. Enjoy one for a breakfast on-the-go or as a quick snack. Servings: 24 
Here’s what you need:

• 6 eggs
• 1/2 cup coconut oil, melted over low heat
• 1 teaspoon vanilla extract
• 1/4 teaspoon almond extract
• 1/4 cup grade B maple syrup
• 1 lemon, zest and juice
• 1/2 cup coconut flour
• 1/2 teaspoon salt
• 1/4 teaspoon baking soda
• 1 cup organic, fresh blueberries
• 1/4 cup sliced almonds

1. Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
2. In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.
3. In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.
4. Mix the dry ingredients into the wet ones, then gently fold in the blueberries.
5. Fill each mini muffin tin to the top, then sprinkle with sliced almonds.
6. Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.
7. Allow to cool before removing from muffin tin. Store in an airtight container in the fridge for up to a week.

Nutritional Analysis: 84 calories, 5g fat, 55mg sodium, 4g carbohydrate, 1g fiber, and 2g protein

Mark-Barbara Tubb

Click video to see 1 month testimonial

Today has been one month (12 personal training visits) for husband and wife Mark and Barbara since they have been training at RobZFitness. Today I re-calculated their one month body fat percentage and tape measurements and Mark has dropped over 18 pounds and Barbara has dropped 17 pounds. Both of their goals coming into the studio was to lose weight and tone up. So far they are off to a great start and lost plenty of inches. Applying sound training/nutritional principles results like this are very typical in what you too can achieve at RobZFitness.

With over 90+ testimonials on my website these results should provide all the proof you need that we are your only personal training studio you should ever consider training at.

From more information about RobZFitness call me at (813) 571-3700 or go to www.RobZFitness.com.

Pam Escalante

“I Lost 20lbs and 18 Inches”  …

JohnPrestridge

Lost 43 Pounds, 13% BF, Pants 38″-33″

It was nearing the end of 2011 and it was time for the obligatory New Year’s resolutions. I mentioned to my wife Susan that I wanted to get in shape and shed a few pounds. The years of traveling as a software executive and bad eating habits had caught up with me. She took my statement to heart and got me a three month membership with Rob at RobZFitness as a Christmas gift. This turned out to be one of the best gifts I have every received!

My goal was to lose weight, improve strength, and tone up. Everyone has heard the advice, “eat right and exercise”, but it is very difficult to accomplish without the right support mechanism. Over the past three months the dedicated staff at RobZFitness provided everything I needed to be successful, including a supportive eating plan, exercise regimen, and ongoing accountability and encouragement. Rob and his staff were there with me every step of the way, providing a range of weightlifting and cardiovascular activities to help me reach my goal. The results speak for themselves and exceeded my expectations.

After 3 months I lost 43 pounds, 13% body fat and my pant size is down from 38″ to 33″. My sports jacket size is down from a 48L to 40L. I have improved strength and flexibility and have increased my energy two fold.

While the measurements are nice, I am most impressed with the influence that the eating plan has had on the whole family. Rob not only helped me reach my short term physical goals, but also provided me a blueprint for long-term sustainability of a healthy lifestyle.

John Prestridge

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