OK, follow these rules and I promise that you’ll shed 5-10 lbs in your first 2-3 weeks.

1. Don’t eat anything that is white. Think about most foods that are white and chances are you shouldn’t be eating it. Specifically, I’m talking about white bread, pasta, sugar, white rice, and most milk products. Healthy foods like cauliflower, chicken, turkey, fish are all exceptions to this rule.

2. Only drink water, NOTHING else! How about coffee? Just to keep any possible withdrawal headaches at bay, one small cup of organic black coffee is ok. Can you add half and half?…Well is it white?

3. Don’t eat anything with the word wheat in the ingredients list. What if it’s whole wheat? Look,  if the word starts with W and ends in T and has the letters h-e-a in between, you can’t eat it. : )

Are you up for the challenge?

I highly recommend you follow those same rules for the next 14 days (No, not for the rest of your life. Just for the next 14 days.)

You will absolutely amaze yourself with your results.Remember, no white foods  (except for the few I mentioned above), only water to drink and no wheat products.

I promise this is not how you have to eat for the long term in order to shed weight and keep it off, but I do know that this is a great way to jumpstart your metabolism and see some initial weight come off a bit faster.

If you want more info about how to lose weight and keep it off or schedule for your FREE fitness evaluation to jumpstart your program email me at Rob@RobZFitness.com or call me at 813-610-9933.

Have a great day!

Rob

Lost 34lbs, 15% Body Fat, Lost 20 Inches, Size 12 to 8

I had driven past RobZFitness many times.  I thought it was a place where only elite athletes trained, not a stay-at-home mom like me.  Then one of my best friends decided to start training there.  She encouraged me to look at the testimonials on the RobZFitness website.  I’d been struggling for so long, pretty much all of my 30’s.  I had tried all the diets, bought all the books and worked out on my own. Still, here I was, about to celebrate my 15 year anniversary, turning 43 in a few months with a wonderful husband, beautiful sons, amazing life and family, but still not happy with my weight. It was time to change!

It was a big wake-up call to be evaluated and find out just how out of shape I had become.  I was exercising and thought I at least had some amount of fitness.  My body fat was 37%, this was not good. I was only in better shape than 6% of women my age! It was not just about wearing a smaller size, but getting healthy.

The supportive eating plan was the easiest diet I had ever followed.  Right from the beginning, Rob let me know to ask him questions; he was there to support me.  I would go in with my little lists almost every day in the beginning and really felt he taught me “how and why” to eat for best results.

The workouts were challenging and rewarding. I used to enjoy lifting weights and was thrilled to find that joy again.  It was such a huge sense of accomplishment during one of my workouts when I did 100 push-ups for the first time.  Not ‘girl’ push-ups either!  Real ones, on my toes!

Weight came off immediately. After two weeks my clothes were looser.  After a month I could wear one size smaller. Fortunately I waited before buying a lot of new clothes, because at the end of 2 months I needed an entire new wardrobe and was down from a tight 12 to a very comfortable 8. Everything Rob had said during our first meeting was true, I was losing weight, feeling great and it really was not that hard to do as long as I just followed his fitness plan! I went on 2 different vacations during the first 2 months, stayed on the eating plan and managed to work out and lose weight!

My “before” picture was taken a day before I started at RobZFitness.  I just cannot tell you how great it feels to have lost 15% of body fat, gained muscle, lost 20 inches in size all over and now I am in better shape than 76% of women my age. I am really on my way to excellent health and fitness.  Back in March before I started, I never thought I would lose 34 pounds of fat in just 3 months. It is the best gift I could have given to myself and my family…taking care of myself.

Staci Jeffries



Obesity Policies are Failing in America

By Trust for America’s Health

Adult obesity rates increased in 28 states in the past year, and declined only in the District of Columbia (D.C.), according to F as in Fat: How Obesity Threatens America‘s Future 2010, a report from the Trust for America’s Health (TFAH) and the Robert Wood Johnson Foundation (RWJF). More than two-thirds of states (38) have adult obesity rates above 25 percent. In 1991, no state had an obesity rate above 20 percent.

The report highlights troubling racial, ethnic, regional and income disparities in the nation’s obesity epidemic. For instance, adult obesity rates for Blacks and Latinos were higher than for Whites in at least 40 states and the District of Columbia; 10 out of the 11 states with the highest rates of obesity were in the South — with Mississippi weighing in with highest rates for all adults (33.8 percent) for the sixth year in a row; and 35.3 percent of adults earning less than $15,000 per year were obese compared with 24.5 percent of adults earning $50,000 or more per year.

“Obesity is one of the biggest public health challenges the country has ever faced, and troubling disparities exist based on race, ethnicity, region, and income,” said Jeffrey Levi, PhD, executive director of TFAH.  “This report shows that the country has taken bold steps to address the obesity crisis in recent years, but the nation’s response has yet to fully match the magnitude of the problem. Millions of Americans still face barriers – like the high cost of healthy foods and lack of access to safe places to be physically active – that make healthy choices challenging.”

The report also includes obesity rates among youths ages 10-17, and the results of a new poll on childhood obesity conducted by Greenberg Quinlan Rosner Research and American Viewpoint. The poll shows that 80 percent of Americans recognize that childhood obesity is a significant and growing challenge for the country, and 50 percent of Americans believe childhood obesity is such an important issue that we need to invest more to prevent it immediately. The survey also found that 84 percent of parents believe their children are at a healthy weight, but research shows nearly one-third of children and teens are obese or overweight. Obesity rates among youths ages 10-17 from the 2007 National Survey of Children’s Health (NSCH) also were included in the 2009 F as in Fat report. Data collection for the next NSCH will begin in 2011. Currently, more than 12 million children and adolescents are considered obese.

“Obesity rates among the current generation of young people are unacceptably high and a very serious problem,” said Risa Lavizzo-Mourey, M.D., M.B.A., RWJF president and CEO. “To reverse this national epidemic, we have to make every community a healthy community. Americans are increasingly ready and willing to make that investment.”

Additional key findings include:

• Adult obesity rates for Blacks topped 40 percent in nine states, 35 percent in 34 states, and 30 percent in 43 states and D.C.
• Rates of adult obesity for Latinos were above 35 percent in two states (North Dakota and Tennessee) and at 30 percent and above in 19 states.
• Ten of the 11 states with the highest rates of diabetes are in the South, as are the 10 states with the highest rates of hypertension.
• No state had rates of adult obesity above 35 percent for Whites. Only one state-West Virginia-had an adult obesity rate for Whites greater than 30 percent.
• The number of states where adult obesity rates exceed 30 percent doubled in the past year, from four to eight –Alabama, Arkansas, Kentucky, Louisiana, Mississippi, Oklahoma, Tennessee and West Virginia.
• Northeastern and Western states had the lowest adult obesity rates; Colorado remained the lowest at 19.1 percent.

The report found that the federal government and many states are undertaking a wide range of policy initiatives to address the obesity crisis.  Some key findings include that:

At the federal level:

• The new health reform law, the Patient Protection and Affordable Care Act of 2010, has the potential to address the obesity epidemic through a number of prevention and wellness provisions, expand coverage to millions of uninsured Americans, and create a reliable funding stream through the creation of the Prevention and Public Health Fund;
• Community Transformation grants have the potential to help leverage the success of existing evidence-based disease prevention programs;
• President Barack Obama created a White House Task Force on Childhood Obesity,  which issued a new national obesity strategy that contained concrete measures and roles for every agency in the federal government; and.
• First Lady Michelle Obama launched the “Let’s Move” initiative to solve childhood obesity within a generation.

And at the state level:

• Twenty states and D.C. set nutritional standards for school lunches, breakfasts and snacks that are stricter than current United States Department of Agriculture requirements.  Five years ago, only four states had legislation requiring stricter standards.
• Twenty-eight states and D.C. have nutritional standards for competitive foods sold in schools on à la carte lines, in vending machines, in school stores, or through school bake sales.  Five years ago, only six states had nutritional standards for competitive foods.
• Every state has some form of physical education requirement for schools, but these requirements are often limited, not enforced or do not meet adequate quality standards.

• Twenty states have passed requirements for body mass index screenings of children and adolescents or have passed legislation requiring other forms of weight and/or fitness related assessments in schools.  Five years ago, only four states had passed screening requirements.

To enhance the prevention of obesity and related diseases, TFAH and RWJF provide a list of recommended actions in the report. Some key policy recommendations include:

• Support obesity- and disease-prevention programs through the new health reform law’s Prevention and Public Health Fund, which provides $15 billion in mandatory appropriations for public health and prevention programs over the next 10 years.
• Align federal policies and legislation with the goals of the forthcoming National Prevention and Health Promotion Strategy.  Opportunities to do this can be found through key pieces of federal legislation that are up for reauthorization in the next few years, including the Child Nutrition and WIC Reauthorization Act; the Elementary and Secondary Education Act; and the Surface Transportation Authorization Act.
• Expand the commitment to community-based prevention programs initiated under the American Recovery and Reinvestment Act of 2009 through new provisions in the health reform law, such as Community Transformation grants and the National Diabetes Prevention Program.
• Continue to invest in research and evaluation on nutrition, physical activity, obesity and obesity-related health outcomes and associated interventions.

live testimonial here at RobZFitness. Staci will be giving you

here first hand weight loss story to you.  A question and answer

session will follow.

Now Airing at 10:10am

Email your questions to Rob@RobZFitness.com

“I Lost 18 lbs, Pant Size From 12 – 6″

After making the decision to invest in ME in 2010 I started looking online at trainers in the Tampa area.  RobZFitness caught my eye because the website was full of useful information and amazing client testimonials.  Unlike some of the other trainers I had contacted I knew immediately after talking with Rob on the phone that he was genuinely interested in helping me achieve my greatest level of fitness. At my first consultation with Rob I told him I wanted to be in the best shape of my life and comfortably in a size 8 again.

I’ve always been athletic and working out has been a regular part of my life.  However, over the last few years of frequent travel, company dinners, and an active social life (which routinely resulted in late night drive thru or unhealthy snacking) I started seeing the weight pack on.  Despite my commitment to working out and trying every fad diet on the market I couldn’t get the weight off.  I was feeling less and less comfortable in my skin and decided it was time for some professional help!

The first thing I learned from my trainer, Davie, was that I obviously hadn’t been pushing myself hard enough on my own.  I used to lift weights that I thought were challenging but before I knew it I was lifting double the weight!  He also taught me that eating right is a huge part of the success plan and eating less is NOT the answer.  Adopting the nutritional plan was easier than any of those crazy restrictive diets I had tried.

After the first month I noticed my clothes fitting differently and my strength and endurance increasing by leaps and bounds.  After two months my clothes were literally falling off me and people were noticing the difference.  After the third month of training I had pretty much had all my pants and dresses altered TWICE and my muscle definition and new shape was getting a lot of attention from co workers, family, and friends. I learned it’s true what they say…cardio and aerobics are great but it will never give you the kind of body shaping results that weight training will!  Davie told me to trust him very early on when I told him I was afraid of “bulking up” and I sure am glad I did because he definitely didn’t let me down!

Davie is an amazing trainer.  His knowledge, passion, and encouragement inspired me to reach further and further.  Now I know that my potential is limitless.  Five months with Davie I’m definitely in the best shape of my life!  I’ve lost 18 lbs. of body weight and gained that amount in lean muscle.  I’ve gone from 33% body fat to 15% and feel more confident than I ever have!  The only goal I didn’t make was getting into that size 8…I’m in a size 6 instead!!

Heather McMillin

Like many people, my life is busy.  Between raising a family and teaching, there were few moments left in my day for me.  Exercise was one of those things that I’d get to if I could…but rarely did.  I always felt like I was running on empty.  Then there was food.  If it was sweet, then it was for me.  I had tried a variety of programs over the years, but could never find one that would stick. Each time the weight I lost would find its way back…and usually it brought along a friend or two.  While I was never pleased about this, I trudged along with the daily routine figuring I’d fix it when I had time.

Then for Christmas, my wonderful husband gave me the best present ever…time at RobZFitness.  At my initial consultation, I learned that I was in better shape than 1% of women my age.  WOW! Suddenly, putting me last did not seem like such a good plan anymore, so I signed up for a three month program and hoped for the best.

Would I describe changing my entire thought process about exercise and eating as easy?  No…but necessary to get healthy.  I was impressed with the fitness and supportive eating plan and thrilled that it is based on scientific data and backed by actual results.  The entire family has benefited from the change to more wholesome and less processed foods.

However, the thing that impressed me most about RobZFitness was the compassion, encouragement, and support I received from my personal trainer Taylor Green.  Having never worked out like this in my life, there were many things I was hesitant to try or simply was too out of shape to do.  (I couldn’t even jump rope anymore!) But as any good student would, I followed the directions and did what I was asked to do…with a smile on my face.  And boy am I glad I did!

In the three months that I trained at RobZFitness with Taylor, I lost 25 pounds of weight and 11% body fat. Having lost 4.5” around my waist, I’m also down three pant sizes and have the energy that I remember from before having children.  I am building more lean muscle every week and have improved my cardio greatly.  I am excited about the changes I’m seeing in myself and my daily routine, from the way I’m choosing food to the time I allow myself to exercise.  This has been an amazing start to the ever improving me.  RobZFitness gets an “A” in my book!

Laura Jones

Click on the Video

Shara and Karen have been training at RobZFitness for the past 2 months and together they have lost 33lbs, over 25 inches and 16.5% body fat. Working out together have made each other accountable to one another to workout harder and their results show it.

Click on the Video

Shara and Karen have been training at RobZFitness for the past 2 months and together they have lost 33lbs, over 25 inches and 16.5% body fat. Working out together have made each other accountable to one another to workout harder and their results show it.

Click on the video

Here is the post video of our time at the Fight for Air America Lung Association Climb Tampa 2010 challenge.  After 600+ climbers and 55 overall teams our RobZFitness Team took the overall team fastest award.  For more information about individual and team times go to http://www.bit.ly/9VKQ6y

http://robzulkoski.posterous.com

I want to thank all of you who signed up and participated in the American Lung Association Climb Tampa 2010.  A 42 story climb up the Bank of America. What a fantastic day it was. Great temperatures, professionally organized and great fun for a great cause.

The official results are now in and the RobZFitness Team of Davie Ferraro, Wes Smith and Rob Zulkoski won the overall 1^st Place award this year.

Davie Ferraro took overall 2^nd place while Wes Smith (RobZFitness – Tampa Head Trainer) came in overall at 7^th.  Sam Kicak came in at #4 overall for all females today.  My biggest surprise for all trainers goes out to Taylor Green.  For someone who doesn’t train for endurance events I was really surprised to see Taylor do this well.  As for me, I can only say that I will try to do better next year and sorry for making the Overall Team Award so close.  My bad!

Here are your overall Team and Individual award winners.

Overall Team Awards – 55 Teams

1.      RobZFitness                                              19:17 mins. (6:26)

2.      Buns-A-Blazin’                                         19:18 mins  (6:26)

3.      Adventure Boot Camp – Tampa         20:39 mins  (6:53)

Overall Male Award

1.      Chad Kreiley                                              4:55 mins

2.      Davie Ferraro  (RobZ trainer)              5:35 mins

7.      Wes Smith           (RobZ trainer)           6:35 mins

16.    Rob Zulkoski  (RobZ trainer)                7:07 mins

38.    Taylor Green   (RobZ trainer)              8:05 mins

Overall Female Award

1.      Nadiah Lincoln                                          6:33 mins

4.     Sam Kicak       (RobZFitness)                  7:17 mins

I specially thanks goes out to Jamie Lee Kahns who was the event sponsor of the 42 Story Climb that benefits the American Lung Association.  This event was one of the most organized races I have ever been around.  Of course, thanks to all the local firefighters who participated today.  As hard as the climb was for the climbers you all competed in your full gear.  You all are some of the bravest people around.  Way to represent and show your true characters.

Before I forget I must mention that by far the most impressive and nicest team that I met today was Buns-A-Blazin’.  They were some of the most friendly people and I am thrilled to have competed against them.

All OFFICIAL RESULTS can be found right here http://bit.ly/bgxuVq I will post all RobZFitness times as soon as I get them.

Congratulations again to all RobZFitness team members for giving your best efforts today! I can’t thank all of you enough for your fund-raising efforts and having the ability to climb those steps as fast as you did.  Many of you could not have climbed as well months ago.

Throughout high school I was very active. I was involved in cheerleading and dance and was also a competitive swimmer for 7 years.  I knew that fitness was important to me and was blessed when I realized that I could make it my career. I started teaching group fitness in 2008 at Shapes and Campo YMCA. I have taught Step, Body Sculpting, Gliding and Kickboxing. I then started personal training in 2009. I love the opportunity to work with others and experience their positive changes along with them.

I am a member of Bell Shoals Baptist church and in my free time I enjoy spending time with family and friends. Once I graduate I plan to continue to train for RobZFitness and pursue further education as a Clinical Exercise Specialist.

I have known Rob for quite a few years and am very excited to be a part of his team. I firmly believe in the program Rob has created and know it is the best, healthiest way to see results. I think that it should take work to achieve something you really want and achieving health and fitness is no exception. It does take work to achieve your goals but anyone and everyone is capable of doing so.

Sam Kicak

Click to view video

On January 18, 2010 Rob Zulkoski, of RobZFitness, opened up his second location in Plaza’s Fitness Center.  RobZFitness, also located in Valrico, is a proven personal fitness training program  that gets results!  Stop trying to do it on your own getting nowhere.  RobZFitness wants clients like yourself who want proven results and a plan of action to inspire you to get into the best shape of your life.  By joining RobZFitness, you will be given all the proven health strategies and correct advice that work.  Make RobZFitness your fitness training headquarters.

The Plaza Fitness Center is fully equiped to take on personal training and individual/family memberships.  Affiliated with over 2500 Health Clubs Worldwide and a member of the IHRSA and IPFA Health Club Organizations.  The beautiful facility includes state of the art weight and cardio equipment, flat screen TV’s, massage services, complimentary restroom amenities with lockers, and complimentary towel service.  The center is also open to the public.  For more information about becoming a RobZFitness personal training client call (813) 610-9933.

RobZFitness
101 E. Kennedy Blvd., Suite One
Tampa, FL 33602
(813) 610-9933

Bank of America – 42 Story Climb

(Clink – watch video)

(Clink – watch video)

Click Here—> RobZFitness 2010 Overall Team Champions (55 Teams) <—Click Here

I challenge you to race with me to the top of the Bank of America (RobZFitness – 2nd Location) building Saturday, March 20, 2010 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.

I have joined the American Lung Association’s FIGHT FOR AIR CLIMB / Tampa.  Here is the RobZFitness Team Page.

This vertical race challenge is professionally timed and ranked 42-floor stairclimb. I would be honored if you would join my team. If you can’t climb with me, please consider making a tax deductible contribution. Any amount you decide to give will help me reach my fundraising goal. All proceeds go to the American Lung Association in their mission to save lives by improving lung health and preventing lung disease.

Let’s make this year the best climb ever!  I promise you will have a great workout as well.

Please contact me at (813) 571-3700 or (813) 610-9933 or visit the RobZFitness Team Page if you have any questions about this years climb.

Thank you in advance for your support!

Rob Zulkoski

Doug Rich dropped an amazing 5.3% body fat during his 1st month of training at RobZFitness.  During this time Doug lost 13.5 lbs of body fat and lost some crazy inches while feeling so much better. Listen to Doug’s personal testimonial as he finishes his first month while explaining why it’s important for you to get started today. (813) 571-3700. You can also follow Rob on Facebook and Twitter under Rob Zulkoski.

2nd Location

Tampa (Bank of America)

Starting Monday, January 18, 2010 we are proud to announce the opening of our second **NEW** RobZFitnesss Personal Training Location in the heart of downtown Tampa inside the Bank of America building in Suite one.  The Plaza Fitness Center is fully equiped to take on personal training and individual/family memberships.  Affiliated with over 2500 Health Clubs Worldwide and a member of the IHRSA and IPFA Health Club Organizations.  The beautiful facility includes state of the art weight and cardio equipment, flat screen TV’s, massage services, complimentary restroom amenities with lockers, and complimentary towel service.

The center is also open to the public.

For more information about becoming a RobZFitness personal training client call (813) 610-9933.

RobZFitness
101 E. Kennedy Blvd., Suite One
Tampa, FL 33602
(813) 610-9933

“I had attempted to get out and exercise on my own and every time I tried I would aggravate the injuries I sustained while serving in the Army. With degenerative and herniated disc in my lower back and arthritis in my knee I had known that I should not gain weight but over a 15 year period I was approaching 190lbs at 5’6” I knew the weight I was carrying was taking its toll on my back and knees. I had begun to take cholesterol meds. I finally got sick and tired of being sick and tired and after I heard Rob from RobZFitness speak at a F.A.N.G meeting and he threw this chunk of rubber that represented body fat on the floor that was my ”That’s it “moment. I am 46 and I have 7 children and 2 grandchildren and I want to be around to see them all grow up.”

“The first thing I learned was that my eating habits were mainly what caused my weight gain, I was eating once or twice a day. My metabolism had no reason to speed up. The work out was a scary thought. After my evaluation, I was paired with Davie a fellow Christian man who I connected with the moment we met. With a supportive eating plan along with working with Davie I was on my way. I dreaded getting started but now I am energized. When I look in the mirror I like who I see now.” I first weighed in at 189lbs and now I am at 162lbs (27lb weight loss), I improved my body fat percentage from 32.5% to 20.7% (11.6% loss). When I started I was in better shape than 3% of men my age and now I’m ranked at 53%. I have also lost 3 inches in my upper body, 5 inches in my hips, 4.75 inches in my waist and over 2 inches in my thigh. I am now wearing a size 33 pants from a 38 size.

“As a mother of 2 and business owner, I felt as if I had tried everything humanly possible to get in the best shape for my health and overall well-being with the time and resources I had available to me. I had been dedicated to cardio exercise and strength building for years, but was not seeing the results I thought I should be seeing. I decided it was time to go to the experts.”

“I looked at a couple of possibilities, and determined that if I wanted the best results, I needed to go to a proven source of expertise.  I had seen RobZFitness testimonials and heard about the results and after doing some research on what I should expect and gathering a great deal of courage, I decided to walk in their door.  I found RobZ staff to be very welcoming, encouraging and knowledgeable.  As hard as I had tried all these years, many of the exercises were incorrect in technique, not enough weight, or just simply not pushing beyond what I thought I was capable of doing.”

“The results were fast and furious- I was amazed at how simple the theory of exercise and healthy eating really was, and although not one for pressing myself in the area of physical fitness, I found the benefits FAR outweigh the sweat equity.”

“Not only did I surprisingly drop 31.5 lbs of body fat and a 14.1% body fat change the first three months (a welcome plus), but lost 19 total inches (6.5” waist and 4” thigh, etc.) and was seeing visible sculpting.  I had walked in hoping to tone up, which I did, but found so much more. Rob mentioned at the beginning I was in better shape than 20% of women my age and now I am in better shape than 91% of women. I suffered from migraines since adolescence and being on RobZ plan, I did not have one migraine- which to me, was nothing short of a miracle.  The trainers helped me to understand the dynamics behind balancing food intake and how this affected the chemical balance in my system.  I had never looked forward to working out the way I have while working at RobZ.  The workouts turned out to be the biggest stress relief of my life and the education I received will follow me and motivate me for a lifetime.  My only regret is that I did not walk into RobZ sooner!  What are you waiting for?”

  Rob Zulkoski – Football Timeout Workout

By PATTY KIM

(Tampa Tribune)

Published: October 11, 2007

It’s the weekend, so you know the drill.

Beer? Check.

Pizza and chicken wings? Check.

Twenty hours of football? You better believe it.

If you find yourself huddled around the TV during most of your waking weekend hours, you’re not alone. But what if you want to watch your waistline while you’re watching the game?

Get moving — in your living room. For every TV timeout, you’ve got two minutes to squeeze in 20 reps of five exercises. With about 10 commercial breaks per half, that’s 2,000 reps for the game!

Don’t worry; it’s easier than it sounds. Take it from certified personal trainer Rob Zulkoski, owner of RobZFitness in Valrico. He helps clients mainly with weight loss, toning and body conditioning.

Zulkoski, 39, is a die-hard football fan. He roots for the Nebraska Cornhuskers, the University of South Florida Bulls and the Tampa Bay Bucs.

To break up the strength training, Zulkoski suggests taking a brisk walk or jog around the neighborhood during halftime. Hey, his game plan could have you burning 300 to 500 calories. That could earn you three Michelob Ultras (95 calories for a 12-ounce bottle), a slice of a supreme Pizza Hut pizza (390 calories per slice of a large hand-tossed pie) or five hot wings from KFC (350 calories).

“The important thing is you won’t miss a second of the game while hitting all your major muscle groups: the chest, legs arms and, of course, the abs,” he says.

You might want to try this workout, which Zulkoski already has some of his clients doing during weekend games.

Kick It Off

For the first half, you’ll do squats, crunches, push-ups, lateral raises and bicep curls — 20 of each — during each commercial break. All you need is a set of dumbbells.

Squats

Stand with your feet shoulder-width apart. Hold a pair of dumbbells at your side. Lower your body, bending at the hips and knees as if you are going to sit in a chair. Put more weight on your heels than your toes, bringing your thighs parallel to the floor. Don’t let your knees extend beyond your toes. Return to start and repeat. Your glutes and quads will thank you.

Crunches

Lie on your back with your legs bent. Plant your feet about shoulder-width apart. Extend your arms straight out in front of you with one hand on top of the other. Crunch up, reaching your hands between your knees. Return to start and repeat. Feel the burn in your abs.

Push-Ups

Lie face-down on the floor with your hands under your shoulders and your toes planted. Straighten your arms and lift your body up, keeping your head in line with your body. Lower until your elbows are bent 90 degrees and repeat. Think about chiseling your chest.

Lateral Raises

Stand with your feet shoulder-width apart and a dumbbell in each hand at your sides. Raise your arms up and out to the side until they reach ear level. Return to start and repeat. Your palms should be facing down during this shoulder-sculpting move.

Bicep Curls

Stand with your feet shoulder-width apart, dumbbells in each hand. Curl your arms toward your chest, keeping your elbow under the shoulder and next to your body during this move. Welcome to the gun show!

Halftime

“Instead of putting your hand in the nacho dish, go out for a 10- to 15-minute run,” Zulkoski suggests. A brisk walk will work, too. Take Fido if that will help motivate you.

Second Half

We’re going to mix it up a bit for the second half. You’ve still got 20 reps of each exercise: lunges, crunches, push-ups, frontal raises and tricep bench dips. You’ll hit 2,000 reps before you know it.

Lunges

Stand with your feet shoulder-width apart, holding a set of dumbbells at your side. Step forward with your right leg into a lunge and return to start. Lunge forward with your left leg and return to start. Repeat for 10 reps on each side. If you want to make this more advanced, instead of alternating legs, do 10 reps on one side, then 10 reps on the other. This will rock your glutes and quads.

Crunches

Lie on your back and put both hands behind your head. Bend your left leg with your left foot on the floor, and raise your right foot off the ground at a 45-degree angle. Crunch those abs. Raise your left leg on the next set.

Push-Ups

You know this one.

Frontal Raises

Stand with your feet shoulder-width apart gripping dumbbells in each hand. Start with the dumbbells in front of you, with your palms facing your body. Raise both arms to eye level, return to start and repeat. This is all about sculpting the front of your shoulders.

Tricep Bench Dips

Sit on the edge of a couch with your hands next to your hips, palms on the edge. Push your butt off the seat, straighten your arms and bring your legs out until they are slightly bent. Lower your body until your elbows are bent 90 degrees, and return to start. Keep your elbows back during this move. To make it more advanced, straighten your legs to really work your triceps.

FEEL THE BURN

How much could you burn while watching your favorite matchups — all from the comfort of your own living room?

A 180-pound guy who does 10 two-minute strength-training bursts during the first half would trim about 160 calories. Ditto for the second half. He would walk off about 78 calories during the 15-minute halftime, or jog away 163. That’s 398 to 483 calories gone.

A 140-pound woman on the same plan would burn 140 calories during each half of the game, as well as walk off 60 calories or jog off 127 calories during halftime. That’s anywhere from 340 to 407 calories zapped.

For more information about Rob and his personal fitness training studio at RobZFitness visit http://www.RobZFitness.com or call him at (813) 571-3700.