Katie Cafaro

Lost 18lbs of body fat, increase 6 lbs lean weight

Most people wouldn’t look at me and think I was out of shape, but I knew different. I knew my shorts were fitting tighter than they ever had. I knew that working out a couple times a week wasn’t enough to maintain the shape I wanted. I knew the choices I was making with regards to nutrition were a misguided attempt to eat well. I knew what I was doing on my own wasn’t working.

I have four children and have always strived to be an example of fitness for them but I felt I was quickly sliding into the ‘typical’ mom shape. I wanted to be the best ‘me’ I could be for them. I decided I wanted to reshape my body in a healthy way. After many attempts to take control of my eating and workouts on my own, I finally decided it was time to go see Rob.

Working with Rob was, hands down, the best decision I could have made. I went into it committed to the program and goals Rob laid out for me. He assessed where I was and where I wanted to be and had complete confidence he could get me there. I quickly began to see results.

The pairing of the fitness program and with me eating better was very effective. There were definite changes I had to make in my eating plan but I don’t look at it as a diet but as a lifestyle change. Now that I have implemented these changes for three months I don’t plan on ever going back to my old style of eating.

The fitness aspects of the program were fantastic. The workouts Rob designed and pushed me though were much more intense than I would be able to push myself through on my own. I loved getting to feel the tangible reward of becoming stronger.

After three months I was able to reach my goals. I dropped 11% of my body fat. I am down 18 lbs of body fat. Increase 6 lbs of lean weight and have lost inches all over my body. My clothes fit comfortably if not a little lose. But most important, I feel better. I am stronger. I am healthier. I am a better example for my children. I am the best ‘me’ that I can be.

Dan Wren

“Lost 52 pounds, Pant Size 48” to 40”

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So where do I begin? Well, it just doesn’t dawn on you one day that you’re not in shape anymore. Over the last few years and increasingly over the last half year, I found myself considerably out of shape and overweight. Wow, never thought I’d be there, but I was. My doctor was working on me trying to regulate my thyroid, talking high blood pressure, and telling me how close I was to being diabetic. Something had to change! My retirement was heading in the wrong direction.

There I was at 266 pounds, borderline high blood pressure with a poor metabolism. I had to do something. I tried doing it on my own, but found at every ache and pain I’d stop. I was going nowhere. I needed support and a higher commitment. I’d never worked with a trainer before but decided to check on it.

When I first met Rob at RobZFitness in September I discussed about getting into shape and losing weight. Rob asked me what my goal was. Well, I asked if I could lose 30 pounds by Christmas. He said it was “attainable but everybody was different.” Rob sounded believable and very supportive so I went for it.

After 3+ months I have lost 52 pounds, lowered my body fat percentage 12.1% from 29.5% to 21.5%, lost 8” around my chest and went from a pant size 48” to 40”. Clearly I’m moving in the right direction.

Following RobZ advice on both exercising and his supportive eating plan it has really worked for me. Sure, it takes commitment on our part, but his plan has flat out worked for me! But even more important, my blood pressure is way down (138/80 to 118/65), my thyroid meds are less than 1/2 of what they were and my doctor is no longer worried about a lot of my ailments! My energy level is high and I don’t tire out now.

Oh, my goals have changed too. I decided to stay with Rob and get really lean. Sure it’s a few more months of work, but I always wanted abs and at age 67 why not now!

Dan Wren

Chicken Wrapped Asparagus w/Goat Cheese

This is a great meal for cutting calories and dropping weight. Watch your portion size in order to stay within your daily calorie goal. Chicken is packed with plenty of protein – just what you need for building your muscles.  Servings: 4-6

Here’s what you need:

• 3-4 chicken cutlets (or regular chicken breasts, sliced horizontally)
• goat cheese (about 2 ounces per wrap)
• 1/2 pound asparagus
• 1-2 eggs
• panko (mixed with your favorite seasonings) – for your friends 🙂
• toothpicks

1. Preheat oven to 350 degrees. The first thing we’re going to do is rinse the chicken and pat it dry. Place the chicken in a Ziploc bag, then pound it with the smooth side of a mallet. You will want to pound them to approximately 1/4-1/2″ thick.
2. Lay the chicken down on a cutting board, and place a 1-2″ piece of goat cheese and 4-5 pieces of asparagus on the center of each cutlet. I know that working with raw chicken is not very fun – but I promise, we are almost done. Wrap the chicken around the goat cheese and asparagus, and secure with 1-2 toothpicks.
3. For your friends 🙂 Prepare egg wash (1-2 eggs + a tablespoon or two of water) in one dish. In a separate dish, add the panko and your seasonings of choice.
4. Once the cutlet is seasoned and dredged in the panko mixture, place on a foiled lined baking sheeting while you repeat with the rest of the chicken cutlets. Dredge each cutlet in the egg wash followed by the panko mixture.
5. Now bake for about 30 minutes – just long enough for the cheese to melt and for the panko breading to turn a delicious golden brown.

 

Studio Hours

We are open at all hours of the day to provide you the flexibility needed to achieve your fitness goals. 

 All appointments are scheduled with a qualified personal trainer.

 (813) 571-3700

	Opens	Closes
Sunday	Closed	Closed
Monday	5:00am	8:00pm
Tuesday	5:00am	8:00pm
Wednesday	5:00am	8:00pm
Thursday	5:00am	8:00pm
Friday	5:00am	Last Client
Saturday	7:00am	Last Client

 

 

Morning Workouts

Big Advantage To Waking Up Early And Working Out

When the sun begins peaking over the horizon, you shouldn’t be burying your head underneath a pillow, praying it will get dark and turn into night again. Instead, you should take advantage of the early hours to get in an hour of exercise. Why? Because the benefits far outweigh your desire to sleep in a bit.

Benefit #1: You’ll Lose Weight
Exercising during any time of the day is proven to help you obtain and maintain a healthy weight. However, recent research hints that exercising in the morning gives your weight-loss goal an extra push. How’s it do this? By improving your life a few ways all at once.

The first change is that working out during the first few hours of the day helps you sleep better, whereas working out in the evening can actually make it more difficult to sleep at night. Since healthy sleep habits assist your weight-loss goals, it only makes sense to want better sleep. Working out in the morning also helps your metabolism to get high early on in the day and stay there throughout your day. In addition, exercising early puts you in a healthy mindset from the moment you wake up, helping you make better decisions later in the day.

Benefit #2: You’ll Stick with It
Another reason morning workouts benefit you is the ease with which you can stick with them. Whereas it can be difficult to find time during your busy day to squeeze in exercise, making exercise the first thing you do during the day ensures you get in some calorie-burning time no matter what the rest of the day may bring.

Think you may not have the strength to stick with an early morning exercise regimen? Remember that in addition to sleeping better, early exercising gives you increased energy and gets the blood pumping throughout your body. This helps you fire on all cylinders, whether you have a big meeting coming up or have to pull a double shift at the warehouse.

Benefit #3: You’ll Get a Raise
As if an energy boost in the morning and increased metabolism weren’t reason enough for working out in the morning, this early-morning fix-all may be just what your career needs. If you’re skeptical, think about your attitude at work. Have you been down in the dumps? Too tired to go the extra mile?

Working out first thing in the morning may give you the boost you need to get past these issues. Once your boss recognizes your improved can-do attitude, your sudden willingness to go above and beyond the call of duty, and the infectious smile you carry everywhere you go, you may find yourself on the fast track to promotion. And to think-all of this just because you woke up a few minutes early for some running, weight lifting, bike riding, swimming, or calisthenics!

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Creative Morning Routines
Getting your exercise every day is no easy task. Getting it in before the rest of your family is awake can be even more difficult-especially if you’ve not a morning person.

To make sure you get your fill of morning exercises, keep these tips in mind.

• Leave the car at home. Once you’ve eaten a healthy breakfast, hop on your bicycle or grab your running shoes and get to work the old-fashioned way by your own power. Just be sure to keep an extra change of clothes on hand so you don’t have to wear your sweaty outfit all day.

• Do something fun. Everyone has different interests. To make sure you get up every morning and get in some exercise, make your routine fun. Whether you prefer kayaking, bike riding, or push-ups, implement this into your early morning routine and you’ll have fun as you improve your health.

• Become specialized and start teaching. Wish there was a spinning class at 6 a.m. at your gym? Find some likeminded folks and work to become a teacher of the class. As a teacher, missing class isn’t possible, so you’ll be sure to get your routine in first thing in the morning, even when you’d rather stay in bed.

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