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Pick Up Your Workout Intensity

June 20, 2018 by · Leave a Comment 

You’re Getting What You Put In

Have you ever noticed how two people can do the exact same fitness routine for a period of time and one will have breathtaking results while the other looks the same as when they started?

Why is that?

It’s frustrating when you are the person going through a fitness routine without seeing dramatic results. Might make you look for a reason outside of yourself to blame, such as genetics.

In reality, the thing holding you back is something that you have complete control over: it’s the intensity with which you exercise.

Intensity is something that’s difficult for the outside observer to measure but is felt within your body as you go through the motions of an exercise.

  • It’s how hard you push yourself to go as heavy and as quickly as possible.
  • It’s picking up a weight that feels hard to handle.
  • It’s putting a boost behind each stride as you run.
  • It’s resisting the urge to simply go through the motions.
  • It’s outdoing your efforts from last time.

Now I understand the urge to put out token effort in your workout, going through the motions while cutting corners along the way. We all have days when the weights feel extra heavy and our energy stores feel depleted, and those days will naturally be less intense.

However, when low intensity workouts are your norm, you simply won’t ever achieve the results that you’re hoping for. And this is something that you completely control.

So, as you go into your next workout, think about the intensity that you’re bringing. Are you pushing yourself with each rep? Could you go heavier? Could you be faster?

Fight the urge to be comfortable while you exercise. There’s plenty of time throughout your day to feel comfortable, just not while you’re working out.

Does this make sense?

Attack your next workout with 100% intensity and set a new standard for yourself to continuously push to become stronger, faster, leaner and more fit.

You’ve got this!

And if you’re not yet one of my awesome clients then call (813) 571-3700 or email Rob@RobZFitness.com today set up your free fitness evaluation to join the family. Together we will get you into your best shape yet!

Mediterranean Salad

June 16, 2018 by · Leave a Comment 

 
Here’s a salad recipe that serves as an entire meal. It’s filled with fresh ingredients that increase your fiber count for the day. The simple dressing tastes fantastic. Add a grilled chicken breast to increase the protein in the dish and enjoy leftover for lunch the next day. Enjoy!
 
What you need: Serves 8
 
For the Dressing:
 
2 tablespoons red wine vinegar 
1 teaspoon garlic, minced 
½ teaspoon Dried Oregano 
½ teaspoon sea salt 
¼ teaspoon black pepper 
¼ cup olive oil 
1 Tablespoon lemon juice
 
For the Salad:
 
8 cups Baby Arugula 
1 cup cooked quinoa 
1 can (15 oz.) chickpeas, drained and rinsed 
1 heirloom tomato, finely chopped 
½ cup celery, minced 
¼ cup fresh scallions, thinly sliced 
¼ cup fresh basil, thinly sliced
 
Instructions
 
1. Combine the dressing ingredients in a jar. Close the lid and shake until fully combined.
 
2. Combine the salad ingredients in a large salad bowl. Toss with the dressing and serve immediately. Enjoy!
 
Nutrition
 
One serving equals 196 calories, 8g fat, 25g carbohydrate, 262mg sodium, 1g sugar, 4g fiber, and 7g protein.

POWER of Habit

June 16, 2018 by · Leave a Comment 

The POWER of Habit

 
It’s pretty clear that the habits you adopt will shape who you are. 
 
What are your habits?
 
Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?
 
Or maybe you’ve made a habit out of eating something sweet before bed, avoiding the gym, and staying up as late as possible. 
 
When it comes to your fitness, the two habits that define you are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits. 
 
If you aren’t happy with your body, then simply adjust your eating and exercise habits. 
Here’s how to adopt a habit:
 
Here are some healthy habit ideas:
 
1) Decide on the ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits but choosing just one new habit is realistic and doable. 
Here are some healthy habit ideas: 
  • Do not eat after 7pm each night.
  • Bring your lunch to work instead of eating fast food.
  • Exercise 4 times a week after work for 45 minutes each time.
  • Only eat fruits and veggies as your afternoon snack.
  • Get up early and exercise for an hour each morning.
  • Workout with me 3 times a week. 
  •  
2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles. 
 
Here’s an example: 
  • My new habit is to work with a personal trainer 3 times each week. 
  • My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans. 
  • The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support. 
  • I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together. 
  •  
3) Commit fully to your new habit, in a public way. This could mean posting it on social media, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit. 
 
4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit. 
 
Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same steps. 
 
I’d love for my fitness program to become your new healthy habit! Call (813) 571-3700 or email Rob@RobZFitness.com now to reserve your spot.

It’s Grill Time

June 13, 2018 by · Leave a Comment 

It’s Grill Time

 
Looking for something delicous to grill that won’t derail your weight loss goals?
 
Look no further than the produce and meat section.
 
Use beaf, poultry and a variety of veggies on you kebabs
 
Onions, bell peppers, eggplant, carrots, asparagas and zuccini are all great options to throw on the grill along with your protein – and they can all be eaten guilt free.
 
Have a great rest of the week!
 
 
Rob Zulkoski

Had A Bad Week

June 3, 2018 by · Leave a Comment 

Once in a while you are going to have a bad week. Your nutrition will be off, your workouts will be weak, and your head will not be in the game.

That’s OK.

 

Remember that you are human, and that sometimes your body needs a little break. The key is to take care of yourself in that moment, to not let yourself stray too far off your fitness plan during the time of rest, and to then get yourself back on track this next week.

Many people allow a bad week to spiral into a bad month, or even a bad year. My hope for you is that you’re able to give yourself time to rest and then quickly get back to your program in full force, rested and ready to get at it!

Let’s kick off this coming week right.

I believe in you!

Egg Omelette

May 29, 2018 by · Leave a Comment 

Egg Omelette

Prepared a few omelettes for the next couple of days. After cooking cut in half.

Ingredients for whole omelette:

– 10 egg whites (4 yolks)

– 2 tablespoons of onion

– 2 tablespoons of diced mushroom

– 2 handfuls of spinach 

– 1/8 cup of fat free cheddar cheese

– Black pepper 

 

Memorial Day

May 28, 2018 by · Leave a Comment 

Remember What Others Have Done For You

Wil Ayres

May 17, 2018 by · Leave a Comment 


 

This is Wil Ayres (18 yrs old) and he has trained at RobZFitness for the past month and is down 11 pounds already on the scale. But we all know the scale isn’t the REAL indication of success. Wil has actually lost 13.5lbs of actually body fat and increased his lean weight tissue by 2.5lbs and his clothes are already fitting so much better. In fact, Wil is down 1.58″ in his chest, .38″ in his arms, 1.5″ around his hips, 1.75″ around his waist and down 1.00″ at his thighs.

Overall Wil is down 5.3% body fat which is pretty amazing since our clients averages are usually between 3-5% per month. Not bad for such a young guy.

Wil has worked out extremely hard during his first month and I have to give him a ton of credit for working out very consistently. Not everybody will put in that effort but the ones who do get better results. You have to eat well and train hard both with weights and cardio.

We can help you get started and get results like Wil but I need for you to call me at (813) 571-3700 or drop me an email at Rob@RobZFitness.com. Let us help you set up your fitness plan with us.

Call today and set your FREE FITNESS EVALUATION first to get started.

 

Weaver Jones

May 17, 2018 by · Leave a Comment 

After 5 months of training at RobZFitness Weaver Jones has lost 51 pounds of scale weight and lost 14% body fat. Weighing 277 pounds the day after Christmas 2017 Weaver is now down to 226 pounds.

He has lost 7.25″ in his upper body, 1/2″ in his arms, down 5.58″ in his hips, down 5.38″ in his waistline, down 3.00″ in his thighs and down 1.00″ in his calf. Weaver’s body fat ranking has also improved from 1% to 32%.

He is projected to be in better shape than 75% of men at his age in two more months. Can’t wait to see this guy by the end of summer.

Besides feeling better and having more energy his blood pressure is much improved and is no longer taking any more medications. Now he has to worry about is buying new clothes.

If you’re interested in seeing results like Weaver you need to join us at RobZFitness. Call us at (813) 571-3700 or drop us an email at Rob@RobZFitness.com.

Getting the most out of your workout

May 9, 2018 by · Leave a Comment 


It sure would be great if any time spent in the gym delivered results, but the truth is that all workouts were not created equally.

There are techniques for getting the most out of each exercise and by utilizing these techniques you’ll achieve quicker and more noticeable results.

Check out the following 5 Smart Workout Tips to avoid danger and to get fit fast:

Smart Workout Tip 1: Use Challenging Resistance

In order to get the most from each rep it’s important to challenge your muscles, and not to simply go through the motions. If you are able to complete 15-20 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions but won’t force you to sacrifice form.

Smart Workout Tip 2: Change Up Your Routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember—if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks. In our training studio almost every workout will be different from the previous one.

Smart Workout Tip 3: Always Warm Up

This one always drives me crazy! Most people consider warm up time to be wasted time—they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results. Don’t EVER skip your warm-up.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Smart Workout Tip 4: Use Proper Form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Smart Workout Tip 5: Never Workout Alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with us. We are passionate about seeing our clients achieve results by working out smart and without wasting time, energy and effort on mistakes.

Don’t know where to start when it comes to exercise? Let us help you!

If you aren’t yet one of our prized clients then let’s do something about that. Feel free to reach out and call us at (813) 571-3700 to get started on an effective exercise program.

Wild Blackened Catfish

May 1, 2018 by · 25 Comments 

Any caveman would be proud of this catch! Wild caught catfish is delicate and flaky, with loads of flavor. Catfish contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury. Pair it with dark leafy greens and some fruit for the perfect caveman meal.
Servings: 4

Here’s what you need…

– 2 teaspoon olive oil
– 4 fillets wild caught catfish
– blackened seasoning (try Cajun’s Choice)
– 1 lemon, sliced

1.  Preheat oven to 350. Lightly oil a glass pan.
2.  Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.
3.  Line the fillets in prepared pan, and top with sliced lemon.
4.  Bake for 25-30 minutes, until flaky.

Nutritional Analysis: One serving equals: 107 calories, 3g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 20g protein.

How to quit junk food

February 6, 2018 by · Leave a Comment 

Giving up Junk Food

Junk food tastes annoyingly good. There’s a reason for this – the food companies actually formulate each bite for maximum craveability with a specialized balance of sugar, fat and salt.

But while junk food tastes like another…it’s detrimental to your fat loss results.

Wondering what exactly classifies as junk food? You’re in good company, especially these days as many junk foods are being deceptively marketed and packaged as healthy choices.

Here’s the rundown on what classifies as junk food:

  • Junk food has little to zero nutritional value
  • Junk food is processed and packaged
  • Junk food is high in sugar, fat and salt
  • Junk food is high in calories
  • Junk food is rarely eaten out of hunger
  • Soda pop, convenience foods, packaged snacks, frozen treats…

4 Steps to Quit Junk Food

Imagine being 100% free of junk food for the next 30 days. How would your weight improve? How would you feel? How many empty calories would you save yourself from? Now let’s take some action!

Step #1: Get Rid of It

Step one is simple: get rid of all the junk food that currently resides in your home, office and car. Go through with a big garbage bag and toss anything that remotely resembles junk food. Remember, junk food is stuff that is high in empty calories.

Step #2: Stock Up on the Healthy Stuff

Don’t worry, you aren’t going to starve now that your junk food has been cleared out. Step two is where you go to the store and stock up on delicious, nutritious foods that will take the place of the junk food. Nuts, seeds, fruit, veggies, hard boiled eggs, meatballs, and hearty salads or burrito bowls (like the recipe below) are great items to have on hand. You’ll eat less of these healthy snacks, since these aren’t empty calories, but rather nutrient-filled calories that satiate.

Step #3: HALT!

When the next craving strikes you, tell yourself to HALT! This word is actually a handy acronym. Ask yourself, “Am I Hungry, Angry, Lonely or Tired?” If you’re hungry then reach for one of the healthy snacks from step two. If you’re angry, then explore the issue and seek resolution. If you are lonely, then reach out to a friend, instead of reaching for junk food. And if you are tired then make the time to grab a nap or get to bed early to catch up on sleep.

Step #4: Stick With It

The first day that you go without junk food will be the hardest day. The second day will be a smidge easier. The third day will be even easier than the second…and so on.

The fact is that your taste buds adjust to the foods that you exist on. When your diet is filled with junk foods then that is what your taste buds will crave, but as you shift to a diet that is filled with fresh, nutritious foods then your taste buds will forget all about that old junk food. Stick with it, one day at a time, and you will break free from the grip of junk food addiction.

Make Working Out a HABIT

February 2, 2018 by · Leave a Comment 

Workout Consistently

What do you do every night before getting into bed? You brush your teeth. It doesn’t take much thought since it is such an ingrained habit. Imagine if exercise was as much of an ingrained habit as brushing your teeth. You would quickly achieve your weight loss goal and improve your health.

Here’s how to make exercise a habit

1) Exercise at the same time each day

2) Put it on your schedule as a must – not a maybe

3) Log your workouts in a journal

4) The ultimate way to create the habit of exercise is to join one of my programs – talk about guaranteeing your success!

Call (813) 571-3700 or email me at Rob@RobZFitness.com for more information.

 

 

Greens, Eggs and Ham

February 1, 2018 by · Leave a Comment 

Greens, Eggs and Ham Recipe

Who doesn’t love breakfast that comes in a cute package? I certainly do. These Greens, Eggs and Ham cups are perfect for your healthy on-the-go breakfast! First fill your ham cups with veggies.

Here’s what you need for 12 servings:

  • 1 teaspoon olive oil
  • 1 clove garlic, minced
  • 1/2 yellow onion, chopped
  • 12 slices of nitrate free ham
  • 1 cup broccoli, steamed and chopped
  • 1/4 cup shredded cheddar cheese
  • dash of salt and pepper
  • 12 eggs
  1. Preheat oven to 350 degrees F. Lightly spray a muffin pan with nonstick cooking spray. Set aside
  2. In a medium sized skillet, heat the olive oil over medium heat. Add the garlic and onions. Cook untiltender.
  3. Add the steamed broccoli, cheese, salt and pepper. Mix until fully combined. Remove from heat.
  4. Using kitchen scissors, make a slice to the center of each piece of ham, then fold into a cone shape ineach muffin cup. Fill halfway with the broccoli mixture.
  5. Crack an egg into each ham cup. Bake for 16-20 minutes, or until the edges of the ham are crispy.

12 Servings
Nutritional Analysis: One serving equals: 135 calories, 8g fat, 437mg sodium, 2g carbohydrate, 1g fiber, and 12g protein.

Feel Sore Tomorrow or Feel Sore Today

January 23, 2018 by · Leave a Comment 

 

Liquid sugar

January 23, 2018 by · Leave a Comment 

Here is why you don’t have your idea body

January 20, 2018 by · Leave a Comment 

This Is Why You Are Not Fit.

You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look.

So why aren’t you living life in your ideal body?

There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out. I’m talking about the life issues that get in the way of your success.

Read the following 5 obstacles and the solutions to unlock your best body ever.


1. You don’t want to be bothered.

It’s in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.

There’s a simple way to work around this obstacle: Find something painful about being out of shape to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.

2. You don’t want to wait for the good stuff.

Just as you wish to avoid pain, you are also an expert in seeking out pleasure—namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.

There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.

  • A walk outside
  • A good book
  • A night out to the movies or theater
  • A spa day

You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!

3. You are crazy busy.

Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.

It’s time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury—it’s a necessity.

4. You don’t deserve it.

I don’t agree with it, but you sure act like you don’t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don’t believe deep down that you are worthy then you’ll never give yourself a chance at a fit body.

I believe that you deserve to have a healthy body—and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.

Take the time to take care of yourself. You DO deserve it.

5. You are afraid.

You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? You’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction.

When you decide to get fit you will need to go through a bushel of changes:

  • New diet
  • New exercise routine
  • New friends at the gym
  • New clothes
  • New self-image

Focus on all of the ways that losing weight will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.

I want to personally help overcome every obstacle standing between you and your ideal body. Call (813) 571-3700 or email Rob@RobZFitness.com today to get started on a program that will change your life and body forever…in a good way 🙂

Hiring – Aerobic Instructors

January 18, 2018 by · Leave a Comment 

.

RobZFitness is looking to hire an early morning Boot Camp instructor for our group fitness/aerobic program.

We are looking for someone that is energizing and able to create positive energy in large groups. This person must be able to communicate with others in a helpful and constructive manner.  This person must build credibility and rapport and be able to push members to get results. Send resume to Amy@RobZFitness.com.

 

Aerobic Certification:   

1)  AFAA, ACE, Les Mills or National certification

2) Current CPR and AED certification

 

Contact by Email:

Amy@RobZFitness.com

 

 

 

 



Jerry Seinfeld’s magical fitness tip

January 6, 2018 by · Leave a Comment 

Do you ever struggle with sticking to your exercise and diet routine?

One skipped workout leads to another, and another, and another. Then, before you know it, your fitness progress grinds to a halt.

This frustrating cycle is all too common.

Many of my clients have asked for a magical tip to stick with their exercise plan, and I found the solution in an unlikely place: from the mind of Jerry Seinfeld.

The story goes like this…

A few decades ago, when he was a touring comedian and the Seinfeld show was new to TV, a young man approached him behind stage at a comedy club to ask for advice. How can I become a better comic?

He told the young comic that to become better he should write better jokes. And to write better jokes, he must write every single day.

Seinfeld went on to describe his Chain Method for staying consistent. He hangs a big calendar of a whole year on the wall. On every day that he writes, he marks that box with an X. After a few days you have a chain that continues to grow longer. Now your job is to simply never break the chain.

Don’t break the chain!

While Seinfeld used this brilliant technique for writing jokes, we can use it for fitness. Every day that finds you in the gym gets a big, satisfying, red X. How gratifying to see your fitness chain grow on your wall calendar!

If your goal is to drop body fat and build muscle then consistency is key. Stick to your program every single day.

Build the chain; see the results.

If you aren’t yet one of my prized clients then let’s do something about that. Feel free to reach out to me via email at Rob@RobZFitness.com or phone (813) 571-3700 to get started on an effective exercise program.

Fitness Gift of Health

December 13, 2017 by · Leave a Comment 

The perfect gift for Christmas can have a lasting impact. If you’re still looking for that perfect gift for you or a loved one buy the Gift of Health. You can purchase gift certificates online at RobZFitness. It’s fast and easy! Click https://www.rob-z-fitness.com/gift-of-health/ to purchase.

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