Holly_Ferguson

Climb Tampa 2011 – 42 Story Challenge

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I challenge you to race with me to the top on the Bank of America building in downtown Tampa (RobZFitness -2nd Location) building Saturday, March 26, 2011. at 7:00am.  I promise you will have a lot of fun and probably get in one of your best workouts of the year while supporting a great cause.  Last year we help raise over $6,000.00 for the American Lung Association!

Join the RobZFitness Team as we climb our way to the top of the Bank of America building in downtown Tampa .  Last year our team placed 1st overall while hundreds of people huffed and puffed their way up the 42 flights (914 steps) .  This is more than your same old 5K; this event takes people vertical!  Whether climbing for a winning time or simply to cross the finish line in honor or in memory of someone with lung disease, this event is a great way to challenge yourself physically. We guarantee that all finishers will have a new-found respect for healthy lungs! [Read more]

Over Baked Pork Chops With Rice

Ingredients

• 4  boneless pork chops
• 1 cup uncooked long grain brown rice
• 1 1/2 stalk celery, chopped
• 1/2 onion, sliced
• 1/2 green pepper
• 3/4 cup of mushroom
• 1 large tomato chopped (if needed)
• 2 cups water, boiling
• 2 t. low sodium chicken bouillon granules
• 1 t. italian seasoning blend
• dash salt
• 1 T. olive oil

Directions:

Tony DiQuollo

“Lost 35 lbs, Body Fat 25% to 9 %, Pant Size 36 to 30”

I would guess that a lot of people who start to gain weight have that one moment, be it an honest look in the mirror or an unflattering photograph, where they realize the train is running off the rails and have to make a choice about their future.  That choice for me was simple really: continue doing I’d been doing and end up being somewhere in between the Blob and Rosie O’Donnell by the time I hit 30, or take control of my life and get the help I needed to be fit.  When I found Rob at RobZFitness about a year ago, I knew two things: he and his team were the guys I had been looking for, and it wasn’t going to be an easy fix.

A little backstory: When I first started at RobZFitness, I wouldn’t have described myself as fat.  I was only 22 at the time after all.  Then I got a little dose of reality when I had my body fat checked for the first time and it came out at around 25%. Twenty. Five. Percent. That means a quarter of my body weight (around 200 lbs at the time) was pure, gooey, gelatinous flab.  That probably sounds as sexy to anyone reading this as it did to me at the time, and it was all the motivation I needed to keep me on track.

Aside from shining a light on how out of shape I really was, the first thing Rob did when I started was outline an eating plan. Much to my chagrin, Doritos, cheesecake, and Peanut M&Ms weren’t in it. But let me tell you what Rob told me, and what I’m pretty sure everyone already knows anyway: A SUPPORTIVE EATING PLAN IS OVER HALF THE BATTLE. It took a few weeks to get into the groove, but after I did, eating healthy food became pretty easy.

I ended up staying at RobZFitness for about half a year, and my experience there was pretty amazing.  Both Rob and my trainer, Taylor, were fun guys and easy to talk to about anything during the workouts (for me this was mostly baseball). Not only that, but they were encouraging and interested in making sure I was doing everything the proper way to help me get the best results possible.  That kind of moral support is really critical to anyone trying to lose weight, and I was certainly no exception.

I’ve been on my own since August, but I still follow Rob’s plan because IT WORKS. I’ve had to replace my pants twice, moving from a size 36 to a size 30, and my shirts have gone from a squeezing into a medium to fitting comfortably in a small. I also enjoy having my neck back, being able to play sports for as long as I want without sucking wind, and just being stronger in general. And in about a year’s time, that ugly 25% has turned into a much-easier-on-the-eyes 9%. It wasn’t easy, and I’ve had to sacrifice a lot of things that I enjoyed once upon a time. But it’s like Rob says: Nothing tastes better than looking good feels.

Seven Ways to Cut 250 Calories

How would you like to be 50 pounds lighter 12 months from now?

50 pounds comes out to about 3 pants sizes.

Can you image how you would look 3 sizes smaller? You’d look like a whole new, younger person.

It’s actually much easier than you think.

I’m not talking about invasive, costly surgery, dangerous pills or potions, or grueling routines.

All it takes is losing one pound each week. One measly pound.

Hang with me for a minute and I will break it down mathematically. A pound is 3,500 calories-spread that over 7 days and you need a 500 calorie deficit each day to lose 1 pound in a week.

Your 500 calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

Follow these steps:

• First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you’ll need to burn an additional 3500 calories on top of your normal weekly exercise.If you don’t currently exercise, then any new activity will count towards your 3500 calorie weekly goal.
• Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.

• Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.

Here are 7 simple ways to cut 250 calories:

1. Drink plain coffee instead of a sweetened holiday coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled holiday coffee drinks.
2. Just say NO! to the holiday treats. A single slice of fruitcake may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn’t you? You know that all those holiday treats are packed with fat and calories. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.
3. Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It’s true.
4. Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That’s probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
5. Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad joints’, then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy-AKA calories.
6. Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.
7. Come give my fitness routine a try. I have the whole calorie-burning equation down to a science, and I’d love nothing more than to help you achieve your fitness goal. My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?

Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you’ll be shedding the weight in no time.

And if you’d rather have me do most of the work for you, then call or email to set up your no obligation consultation.

When you work with me, there’s a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn’t be so bad, would it?

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