Tire Toss

Tire Tosses

Want a great way to workout your oblique muscles without using gym equipment. Phil’s workout today consisted of tire tosses and while outside a 1/4 mile of lunges to boot. That’s it 45 mins of glutes/quads/obliques today. Way to go Phil! You killed it!! 

 

 

 

 

Michelle Toale

“Lost 7.5% Body Fat, 10 lbs, Pant Size from 6 to 2”

I am a teacher with 2 children and had been feeling pretty good about myself, spending the summer at the beach, being in a bathing suit, having fun with the family……. until it was time to go back to work and I couldn’t button some of my pants! And the ones that did fit were uncomfortably tight. No problem, I thought, I know how to work out and eat healthy. So, I hit the gym a little harder, and watched what I ate a little better. All to no avail. Not one pound budged (the scale actually went up!) I decided enough was enough. Ten pounds may not seem like much, but it was making me miserable, not to mention uncomfortable, all day at work. My daughter even asked if I had a baby in my belly. Gotta love kids!

I decided to check out RobZFitness. I had heard good things about him. I made an appointment with Rob and told him my goals were to lose 10 pounds and fit in my pants which were size 4-6. I said I had never been smaller than that and he said “we’ll see”. I ended up signing right then and there. I totally changed my eating habits too – but that was what I wanted, right? Long term fitness and lifestyle change? Right, I could do it. I have a hard time sticking to what I start when it comes to personal goals, but I was determined to do this right.

Everyone at RobZFitness was so nice and easy to get along with. We would chat throughout the workouts making them fly by. They were very knowledgeable and could answer any question I threw at them. Though it took awhile to get used to the lifestyle change, it has been totally worth it. I could never have dreamed I could feel so good about myself!

Not only did I lose that 10 pounds, but I lost inches everywhere. I am not just skinny, but toned and look great. I went from needing to buy a new wardrobe in a bigger size, to needing one in a smaller size. I just bought my first pair of size 2 jeans!!

I now have the tools and knowledge I need to stay looking good and I know I can call on them at RobZFitness if I need a little advice or input.

Thank you for helping me get back into the best shape of my life!

Michelle Toale

What’s more important to you than excuses

Power of a Goal

Josh Sprigg

“I Lost 56lbs, 13% BF, 7″ in Waist”

Ever since I was a child I have always had a goal in mind of becoming an Air Force pilot, but at 350 pounds and size 48 pants I knew that I was a long way away from that goal.  I attempted losing the weight on my own but after reaching 325 pounds I noticed that my weight was no longer going down like I had wanted.

I heard from a friend about her colleague’s great success at RobZFitness and I decided to give them a call to see what they could offer me.  I was never looking for a quick solution to reach my goal.  I wanted to work for it because I knew at that point that I needed help to get where I wanted to be.  A quick phone call later and I was set up for my fitness evaluation with Rob.  Through the course of his evaluation I began to realize where I was on the fitness level for men at my age and where I needed to be for my goal were a lot farther apart than I had thought.  Within a week I began training at RobZFitness and I have never regretted that decision.  Even over the course of a few months Taylor, my trainer, was able to find new ways to force me and my body to continue on the right path towards better overall health.

My trip to better health is not yet over, but with the help of all the trainers at RobZFitness I am much closer to it.  So far over the course of six months I can tell that I am already in better shape than I was in high school, and probably the best shape of my life this far.  So far I have lost 56 pounds, lost 13.4% body fat and lost 7.5 inches around my chest, 7 inches around my waistline and 4 inches around my thigh. Already through my short time at RobZFitness I have been able to accomplish great things and one of my favorites is not having to pay extra for the plus size clothes.  Before too much longer I will finally be able to purchase pant sizes in the 30’s and I have RobZFitness to thank for that.

Seasoned Ahi Steak

Ahi tuna is high in protein and low in fat, the perfect combination for building a lean, toned body. Add a side of roasted asparagus for a delicious healthy meal.
Servings: 4

Here’s what you need:

• 1 Tablespoon olive oil
• 1/4 cup lemon juice
• 4 cloves garlic, minced
• 1 teaspoon red chili flakes
• 2 Tablespoons cilantro, minced
• dash of salt and pepper
• 4 (6oz) ahi tuna steaks

1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
2. Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade. Preheat oven to 425 degrees F.
3. Place the tuna in a glass pan. Bake for 10 minutes. Turn the steaks and bake for another 10 minutes or until fish flakes easily with a fork.

Nutritional Analysis: One serving equals: 247 calories, 5g fat, .6g carbohydrate, .2g fiber, and 50g protein.

Getting Back On Track

Oh the dreaded plateau…

Forget the Past

4 Worst Breakfast Items

Keeping The Weight Off

Exercise Makes You Feel Better

Exercise Makes You Feel Better

Pick Up Your Workout Intensity

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

POWER of Habit

The POWER of Habit

• 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. 
•  

• 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. 
•  

It’s Grill Time

It’s Grill Time

Had A Bad Week

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

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

Remember What Others Have Done For You

Wil Ayres

 

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.

 

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