Wholesome Chips
July 16, 2013 by RobZ
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
- Preheat the oven to 350 degrees F. Lightly grease 2 large baking sheets with olive oil.
- 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.
- 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
May 21, 2013 by RobZ
“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.
When it comes to health and fitness, I’ve done a terrible job over the years being disciplined in my effort to consistently eat right and get in shape. Along with that, I realized immediately after starting to work with Rob and Taylor that what little I thought I knew about health and fitness wasn’t even sound.With all that in mind, I wasn’t overly confident in the beginning that success would find me in this new endeavor. But what I discovered with Rob and Taylor was that if I could forget the past and not focus on how badly out of shape I was and instead, simply do what they told me to do, then little by little, success would come.
Rob keeps all the stats, but the most important number for me is the number on the scale. When I started at RobZFitness I weighed in at 219.50 and now I’m down to a weight of 179 pounds. My 29% body fat composition then has changed dramatically to 16.8% and Rob says I am now in better shape than 78% of men at my age which is a far cry from 9% when I started. I have lost over 4 inches around my upper body/chest area while also losing over 4 inches around my waistline. While I assumed I would lose weight, I had no idea I would reach my goal so quickly. At the same time, a somewhat unexpected benefit is how I feel. Of course, I feel stronger physically. But I’m also much stronger mentally/psychologically. My job has recently had me traveling roughly 80 percent of the time. But just a few short months with RobZFitness has given me the confidence to keep battling and stay on track – losing 13 more pounds and reaching my goal weight despite being on the road.
One other very important factor contributing to any success I’ve enjoyed over these past few months is having a partner along the way. Barbara and I started this effort together, and the impact of going through this side by side has been tremendous. We’ve been able to support and encourage each other and at the same time, hold each other accountable. Most important, it’s been really cool being able to share our early successes together.
I know it sounds like an old cliche, but the bottom line is that if I can do it, anybody can! The results of my first few months of this new lifestyle have been extremely gratifying and have given me the confidence and motivation to keep going. Even though I’m at my goal weight, the work isn’t done. I’m now ready to take it to the next level and continue getting stronger.
Kale Snack Chips
March 14, 2013 by RobZ
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
- Preheat oven to 300 degrees. Line two baking sheets with aluminum foil.
- In a large bowl, using your hands, toss kale leaves with olive oil until evenly coated. Arrange kale in a single layer on prepared baking sheets and bake for 25-30 minutes, until leaves are completely crisp but not browned.
- While leaves are still warm, sprinkle with Parmigiano-Reggiano, salt and a squeeze of lemon (go very easy on the lemon…a little goes a long way). Taste and adjust seasoning if necessary. Transfer to a platter and serve.
Nutritional Analysis: 34 calories, 2g fat, 68mg sodium, 3g carbohydrate, 1g fiber, 1g protein
Baked Low-Fat Muffins
February 13, 2013 by RobZ
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
- Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
- In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.
- In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.
- Mix the dry ingredients into the wet ones, then gently fold in the blueberries.
- Fill each mini muffin tin to the top, then sprinkle with sliced almonds.
- Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.
- 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
February 6, 2013 by RobZ
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.
