28 Day – What to Bring
July 18, 2016 by RobZ
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Best Chance at Getting Fit
July 12, 2016 by RobZ
Talk to 10 people and you’ll get 10 different opinions on the best way to get fit. One will tell you to attend an aerobics class. Another will swear by jogging. Yet another will tell you that dance and biking worked for them. The truth is that there’s really only one effective way to get fit. Before I get into the details, it’s important that we agree on the definition of ‘fit’. Too often thin is mistaken for fit, and that’s not what you should strive for.
When someone is thin, but has very little muscle tissue, they aren’t truly fit.
Here’s why thin doesn’t equal fit:
- Their body fat percentage will be higher than ideal—even though you won’t see a lot of fat on them, if their muscle percentage is low then fat percentage will be higher
- Their resting metabolism will be low, since little muscle is present to burn calories at rest.
- Their body won’t be functionally strong, which will lead to injuries and frustrations.
So how does one get truly fit? It’s this simple: Strength Training.
Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. You could do this with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight. Regular strength training has the following side effects…
- Strength and muscle tone
- Cardiovascular capacity
- Speed, Agility and Flexibility
- Resistance to injury and disease
If that’s not enough to convince you that strength training is the only way to truly become fit, then read on…
Top 9 Reasons To Strength Train
1. To Build Muscle and Gain Strength: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine.
What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.
2. To Lose Fat: When it comes to losing size, all that you want to see go is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.
3. To Build Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.
4. To Alleviate Anxiety, Stress and Depression: Sure there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?
5. To Sleep Better: Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.
6. To Improve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of lowered pain.
7. To Improve Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.
8. To Improve Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?
9. To Raise your Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?
A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.
If you’re ready to begin your body transformation then feel free to reach out to me.
Call (813) 571-3700 or email Rob@RobZFitness.com today and I will get you started on the exercise program that will reshape your body once and for all!
These Rumors Aren’t True
June 29, 2016 by RobZ
I’ve got to warn you. There are false rumors going around about strength training.
The truth is that strength training is one of the absolute best things you can do for your health and appearance.
If you’ve fallen for these 5 myths then you’re missing out on tremendous potential results.
Myth #1 Muscle Turns Into Fat
Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order.
Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.
Myth #2 Strength Training Doesn’t Burn Fat
On the contrary, muscle mass is your number one ally against fat gains.
A pound of muscle burns 10-20 calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.
Myth #3 Lifting Weights Makes Women Bulk Up
Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which is quite the look you’re going for.
The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort.
The tighter, toned figure of a recreational female weight lifter is every bit feminine.
Myth #4 Strength Training Is For Young People Only
Ha, that’s a used-up excuse that senior citizens across the globe have shattered.
Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine.
Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning.
Myth #5 Use Light Weight and High Reps To Tone
This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone.
We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set.
Including strength training as a part of your fitness routine is essential for achieving a fit and toned body.
My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals.
Call me at (813) 571-3700 or email Rob@RobZFitness.com today and we’ll get you started on the program that’s best for you.
Pickled Egg & Tuna Salad
June 14, 2016 by RobZ
You’ve heard of egg salad and you’ve heard of tuna salad, but have you ever heard of Pickled Egg & Tuna Salad?
Basically what we have done here is combine the best of both beloved salads to create a dish that is truly satisfying and nutritious.
It’s high in protein, low in carbs and big on flavor.
The crunchy bites of tangy pickle are fantastic!
This recipe is great to pack for lunch to keep you on track with your healthy eating throughout your workday.
Enjoy!
Servings: 4
Here’s what you need…
- 1 (6oz) can albacore tuna, in water, drained and flake
- 4 hard boiled eggs, chopped
- ¼ cup pickles, chopped
- ¼ cup plain Greek yogurt
- 1 Tablespoon fresh parsley, minced
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 4 butter lettuce leaves for serving
In a large bowl combine the tuna, eggs, pickles, yogurt, parsley, sea salt and pepper. Mix well until creamy and fully combined.
Chill the salad for 20 minutes and then serve on the large lettuce leaves. Enjoy!
Nutritional Analysis: One serving equals: 117 calories, 5g fat, 1g carbohydrate, 1g fiber, and 16g protein.
Kids BootCamp
June 7, 2016 by RobZ
Don’t let your kids sit in front of the electronics for the whole summer!
Bring them to “Kids Boot Camp“
An hour of fun fitness that will keep your children fit and active in a safe environment!
STRENGTH * ENDURANCE * HEALTHY
LIFESTYLE * FUN * FRIENDS * CONFIDENCE * TEAMWORK
June and July sessions available for boys and girls, ages 8 – 14
Tuesdays and Thursdays 4-5pm
