The Importance of Small Decisions

January 22, 2019 by  

You become fit and lean by a culmination of small decisions. What you eat for breakfast, whether or not you will exercise today, what you eat for lunch, whether you take the elevator or the stairs, what you eat for dinner, and whether or not you’ll eat that dessert.
Each and every small decision that you make throughout your day adds up to the shape and fitness level that you have. If 80+ percent of these small decisions are made with fitness in mind, then your body will show it in the most attractive way.

Making a Protein Shake

January 15, 2019 by  

Making a Protein Shake

Click above to view

Swap One Meal
If you’re like me and most of my clients you are constantly looking for healthy meals to stay on track to stay in shape.
Swapping out a couple of your daily meals for a 1-2 scoop protein shake you’ll save yourself a few hundred calories each day while providing your muscles with much needed protein.
Most of my clients choose to make this swap for breakfast and a late night snack. Since it’s so convenience to shake up some protein powder and water to drink on-the-go as you race out the door to start your day.
If you only choose to make one resolution this year make it this one – you’ll be astounded at the quick results this simple daily swap will deliver.
Need help staying motivated and kept accountable? Call me at (813) 571-3700 or email me at
P.S. This was a short video I put together a few years ago about putting together a simple protein shake.



January 3, 2019 by  

 Rob Zulkoski, B.S., CPT

Certified Personal Trainer and graduate from Wayne State College, Nebraska in 1991.  My educational background at Wayne State College was in the study of Exercise Science and Wellness emphasizing in fitness training and body conditioning. I have worked and dedicated my life in the field of athletics and fitness for the past 28 years.  I have worked in the Bay area since 1991 as the Corporate Fitness Director of Lifestyle Family Fitness Centers and as the Personal Training Coordinator/Fitness Director at the upscale Harbour Island Athletic Club in downtown Tampa.  I played collegiate baseball and have extensive athletic training for athletes in baseball, football, basketball and volleyball. 

I was born and raised in Columbus, Nebraska and I have been married to my wife Amy since 1993 and we attend Bell Shoals Baptist Church with our two girls.  My hobbies include softball/baseball, college football (Nebraska Cornhuskers), Tampa Bay Buccaneers, Tampa Bay Rays, fitness, anything with the girls, (Disney) and graphology (study of hand writing) and photography.

Growing up I really looked up to my father, who was the oldest of six, as someone who wanted to be in the best shape than any other sibling.  He was always active in nature.  So I started to mess around with training at age 16.  While playing in the outfield and batting cleanup for Wayne State I used fitness to enhance my natural ability.  Fitness was always in the back of my mind to keep in shape playing baseball.  Fitness is such a big concern to me knowing that 67% of adults in America are either overweight or obese.  By 2019 those stats will rise to 75%.  Not only are American adults overweight but there is a huge rising trend in children.  My philosophy includes eating properly, weight training and challenging the cardiovascular system.  I apply wholesome and natural foods for optimal achievements.  Changing paradigms can be challenging but achievable!

RobZFitness Mindset

TRAIN WITH A HIGHER PURPOSE.  Just wanting to ‘look good’ will only motivate you so far.  Find a higher reason or purpose to train.  ALWAYS TRAIN TO GAIN, NEVER TO MAINTAIN.  Improve continually. Challenge yourself!  Strive to be your Personal Best!  For me, it’s many things: a way of life, an excellent form of self-expression and creativity, and something I do to maintain longevity of great health.  Take care of yourself today; prevent others from taking care of you in the future.

I love taking a person who doubts his/her genetics and make them into the new person who they want to be.  I love hearing the petty jealousy and anger that comes over other people that say “he/she must be loaded to the hilt” yet he/she is on the same things they are on.  I’m not pushing my methods on anyone.  But, I want you to decide for yourself with deductive reasoning.  So, if you have been working out for 4-5 years and people aren’t commenting, stating or asking questions about you being in great shape on a daily basis, I think that’s embarrassing and you might want to question if what you are doing training wise has merit to it. 

90% of people in gyms around the world are doing some form of volume training, but why does everyone stay the same size year after year?  (With volume training you see a lot of overtraining, joint injuries and people who are burning up all their energy stores incorrectly).  Personally, I like the shortest route at the shortest time possible to get results.  I want clients to know that their fitness trainer thinks their routines out for them.

New Year…New You?

January 3, 2019 by  

New Year…New You?

Love ‘em or hate ‘em, New Year’s resolutions are a good thing. If you struggle to believe that, it’s probably because of a history of failed resolutions. This year, however, you owe it to yourself to become the new person you want to be. Not in order to impress other people. You’re going to do it to remind yourself that yes, you can do whatever you put your mind to—you can become a better person.

Ready to get started on the road to a new you? Make 2019 the year to make the new you happen!

Call us at (813) 571-3700 or email to set up your FREE fitness consultation to get started.

28 Day Fat Flush Program

January 2, 2019 by  

New Challenge starts

Monday, February 11 – March 9

Lose 8-12+ pounds in 28 Days by joining our New Fat Flush Bootcamp Challenge #2 and start to transform your body for a lifetime.

You can guarantee to burn calories and lots of them…

You can now lock in your spot right now.

This training program is fast paced, strength and interval training style. Each participant is motivated in the outdoor and indoor environment to excel beyond current levels of fitness.

It’s proven results that brings everything together AND allows each person to be challenged beyond their fitness level and creates faster RESULTS!

And I know your want FAST RESULTS right?

Sign up now (below) before you forget.  Spots will fill up quickly!

Our three classes will start at 5:45am (Bootcamp), 8:30am (BodyPump), and 7:00pm (Bootcamp). I must also tell you that you should sign up right away after reading this to guarantee your spot.

It’s pretty amazing really… [Read more]

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