Welcome to the Funk Roberts Fitness Blog. Here, I will provide you with useful information that will help you with your health needs. Find fitness tips, workouts, sample diets, nutritional information and motivation to help reach your fitness goals.
Don't hold your breath as you work out. You could black out from lack of oxygen if the stress is excessive. Exhale during the effort portion of the exercise and inhale during the recovery or easy phase.
If your workout has lost it's edge and you're ready for something with a whole lot of results, maybe you should consider Sgt. Shanahan's boot camp workout. The boot camp workout is not for the weak. The workout consists of working your entire body through a series of cardio and resistance training exercises, without stopping in between. The boot camp workout is designed to help you lose those stubborn pounds and really get you into shape. Ready to give it all you got? Enlist Now! www.waronbodyfat.com
The Funk Roberts 8-Week Body Transformation has begun. Anne-Marie Lapointe, a Publicist that has worked on Canadian Idol and the Comedy Network has accepted the challenge to transform her body.
Anne Marie is doing this through my Virtual Training as she resides in beautiful Nova Scotia. She has a weight training and cardio program along with diet and nutrition. Join us through Anne-Marie's transformation as she will be keeping a daily dairy at http://amlapointe.blogspot.com/
Anne-Marie's Pre Transformation Vitals: Female, 32 years. Medium build Height 5 ft. 5 ½ inches Current weight: 167 Goal weight 155 Chest 39 inches Waist 34 inches Hips 40 inches
Okay, it's Saturday night and you're getting ready to go out. You're about to step into the shower, you look at yourself in the mirror and say, "Damn I'm good looking", but you're missing something...I know, The Pre Party Pump.
If you want to impress the ladies at a club or bar and be the envy of your fellow testosteronites, check out my video clip and leave all your worries behind.
Hey Readers, I would like to introduce a new part of the Blog called Funk’s Mailbag. Every month I will choose 3 questions that have been sent in by you, the Reader. Please send in your questions and it may be featured in the Blog or in my soon to be launched monthly e-newsletter.
Dear Funk, I am applying to become a member of the Police Marine Unit and one of the requirements is to complete six full chin ups. I can only do a half of one and havetwo months to train to complete the six. Do you have any suggestions or video tips to help me achieve my goal?
Answer Well Feebleston this is a great question. The first thing I’m going to tell you is practice, practice, practice. Every time you go to the gym you should jump on the chin up bar and do as many as you can. You will find in time that the muscles being used for the chins will get stronger and you will be able to increase your reps in no time. If you are lucky, your gym may have a chin-assist machine that will allow you to add weight and help you while performing chin ups.
It’s best to try three sets of 12 chins with the assist machine, only after you have challenged yourself on the regular chin up bar.
I would also advise you to work on the supporting muscles as well. As those strengthen so will the amount of chins that you can do. The Biceps and Back are supporting muscles that you can focus on. Perform 3 sets of 12 Standing Dumbbell Curls for the biceps and 3 sets of 12 Seated Front Pulldowns for the back. Good Luck!
Funk, what are your thoughts on Cardio interval training? Denise
Answer Denise, I love interval training. Not only does it break up the monotony of cardio training at the gym, but it also burns calories and fat much faster than other cardio exercises. Interval training consists of repeated intervals of relatively high intensity followed by a longer interval of low intensity. You can use interval training with any of the cardio equipment found at gyms; treadmill, elliptical machine, stair climber or the stationary bike.
Here is my sample interval routine that I incorporate into my cardio exercises. I do these one /two times per week to put some oomph into my training.
On the Stationary Bike: 5 Minutes: Level 1-4: Warm Up 30 seconds: Level 10 at above100 rpm 1:30 minutes: Level 1 at above 80 rpm 30 seconds: Level 10 at above100 rpm 1:30 minutes: Level 1 at above 80 rpm 30 seconds: Level 10 at above 100 rpm 1:30 minutes: Level 1 at above 80 rpm
Repeat the hi-low intensity intervals 7 more times and then cool down for 5 minutes. Your total workout time should be 30 minutes.
My goal is to get 10 sessions of high-low intensity intervals (10/10) with a 5 minute warm up and cool down. If you are just beginning you must work up to the 10/10. I suggest you try to get to 5/5 and increase by one every successive workout.
By adding interval training to your workouts, you will burn more calories, increase your aerobic capacity and you’ll add variety to your cardio workouts. I hope this helps you Denise
Funk I want to increase the size of my chest and fast, can you help? Concave Carl
Answer No problem Concave, I have the remedy for you. Try the below workout once a week for a month and they will be calling you Convex Conrad.
Lying Dumbbell Press – 3 sets of 10-12 Incline Lying Dumbbell Press – 3 sets of 10-12 Incline Machine Press – 3 sets of 10-12 Cable Cross Over – 4 sets of 12 Dips – 3 sets of 10
Make sure to warm up before each exercise and continue to lightly stretch the chest between sets. You must also increase the weight each workout so that you are continually challenging your muscles. Good luck Carl and let me know how it goes.
I’m Ryan ' Sgt' Shanahan. A high-profile Celebrity Personal Trainer.
During the past 3 years I started a business, got married, bought a house, and my wonderful daughter was born. I can tell you I didn't hit the weights as much as I had in the past, instead Marathon running was a new goal for me. Running kept me healthy and slim, but didn't keep my muscles looking strong & pumped.
Mid February I received a random e-mail from West Coast based trainer Robert Dos Remedios , calling me a chicken neck , skinny and saying anyone that trains celebrities doesn't know what they’re talking about.
That's all I needed -- a challenge to provide a catalyst for me to make a decisive hardcore change! I've discovered one of the secrets of success is having a target goal to aim for. For me the more “impossible” sounding the better, because I know (and have experience) the body can perform feats that sound “impossible”. Your state of mind is the key issue here.
My focus was set on a Drug Free and Tested Body Building Competition put on by the http://www.idfa.com/ on June 30 2007. I called up an old competitive bodybuilder friend that lives in Venice Beach, California and asked him for some tips or pro secrets. He said Ryan, contact peak performance hypnotherapist Pete Siegel, he's the guy that all the pros go to. From Victor Martinez, to Lee Haney, to Top CEO's; they all give him credit as being their “secret success weapon”.
I booked a session, and got to personally speak with Pete. I told him my goals, and that I only had 7 weeks to get a Bodybuilders body. Without hesitation Pete put me on his "Steppin' Up To Mega-Muscle And Power!" program.
It included a 140 Page e-Book, Plus 5 FREE Incredible Bonus Manuals, And Two FREE performance Impact Strengthening MP3 Downloads !
And Just Check Out These Testimonials:
“Pete Siegel’s level of knowledge and understanding enables you to take what you have… and make it better. – yeah, notably better! This program helps you do just what the title says - step up -- to make new, clearly noticeable muscular gains and improvements! Victor Martinez Mr. Olympia Top 3 Finalist Winner - 2007 Arnold Classic GNC Show Of Strength Champion When I personally worked with Pete Siegel, and used his tapes, I was very satisfied with the results I experienced. His methods helped me improve! Lee Haney - 8 times Mr. Olympia
Pete Siegel gives you the strategies, direction, and subconscious power motivation fuel you’ll need to push your mental threshold so you can decidedly make your muscles…GROW! Lee Priest - Mr. Olympia Top 10 Finalist
For years I've published Pete Siegel's articles; he helps you get results. And his new program here combines all the elements enabling anyone serious about working out, and improving, to generate the dynamic personal power which compels their personal best! Joe Weider – Publisher Of Muscle & Fitness, Flex, and Shape magazines
And I have to tell you, only 7 weeks later I hit my Target Goal with a 2nd place finish in the Heavy Weight Novice division !! My Before and After pictures prove how effective this program is !!!
The pros use this program to enhance their workout performance and muscle gains – and now, you can too! This program delivers BIG TIME … and KEEPS delivering with every workout you take! Your solid muscular gains and improvement will be eye opening, and compelling... GUARANTEED!
That’s why I invite you to go to http://fatwars.peakmuscle.hop.clickbank.net/ and order your copy NOW! It’s only $39.95, and you get a ton of free bonus support materials. Yeah - go ahead and order NOW, so you start making mega-muscle a fact…for You!
Okay, so you got me. I have to admit Takeru “Tsunami’ Kobayashi is one of my favourite athletes. To think that this 5-foot-7, 132-pound dynamo from Nagano, Japan, had dominated the Nathan's Famous Hot Dog eating contest for the past 10 years.
Although he is not the perfect example of good eating habits, congratulations to him on his success. But in order to stay lean and mean, you should be eating smaller meals more often as apposed to starving yourself or eating a couple of big meals during the day.
I know you’re saying, “What Funk, you want me to eat more often? Then I am going to gain weight and get fat.” On the contrary my Funksters; by eating 5-7 smaller meals every day it will stimulate your metabolism, which burns more calories.
Eating smaller meals more frequently stabilizes nutrient oxidization levels, making the body more efficient at burning food, so anybody who wants to lose weight should adopt this eating principle.
Furthermore, nibbling throughout the day prevents long stretches of starvation. Going from noon to 6:00pm without eating usually ends with an enormous supper. This is a very bad eating habit seeing as our metabolism can only handle a certain amount of calories, carbs, fat, and protein in one sitting
As Kobayashi has shown his dominance in eating a pile of hot dogs, he is a freak of nature, trust me, eating 5-6 meals a day is the way to go. Adjust now; you won't regret it!
Here is Funk’s sample one day diet plan that can help kick start you way to a lean body.
My Cousin, Davelle, is instrumental in bringing both the filmmaker and the screening of a movie called YOGA INC. to Toronto. Please see the info below.
You and your friends are cordially invited to attend a special screening of YOGA, INC. -- A Documentary on the Business of Yoga. The film features interviews with Bikram, Sharon Gannon, David Life, John Friend, Rodney Yee & Yogi AmritDesai. Filmmaker John Philp present for a Q&A discussion post film.
Sunday, July 22nd 7pm, Innis College, U of T, St. George Subway, 2 Sussex Dr at St. George.Tickets are $10 at the door, first come, first serve. Doors open at 6:30pm.
SPONSORED BY HAPPY PLANET who will be providing us with complimentary beverages for the screening! Please see http://www.happyplanet.com/ for more info.
Champion Esak Garcia and his guru BikramChoudhury want yoga accepted into the Olympics. Bikram, the 'Bad Boy of Yoga', has also copyrighted his yoga style, demanding teachers play by his rules or stop teaching. Now yoga chains ('McYoga'?) are popping up everywhere, putting smaller studios out of business. Can yoga survive with its good karma intact?
This morning was my first session of Sgt Shanahan Boot Camp fitness workout and it was amazing. One of the most intense workouts I have ever done. The two energetic instructors were great at pushing the 8 trainees and motivating us through the different exercises.
First in charge Sgt Shanahan, a Personal Trainer to multiple celebrities, a successful Natural Body Builder Competitor and World Championship Duathalon, lead us through the session. St Rouven, the commando, a Former military fitness instructor, Martial Art Expert and European Kick Boxing Champion, demonstrated the exercises and brought all of his knowledge to this camp.
Our team of eight trainees were from all levels of fitness, which was great to see. This morning’s session had 5-6 levels of workouts for varying levels of fitness and focused on our core muscles, some running and circuit training. As I am writing this I can still feel the engine burning, as so put by Sgt Rouven.
I’m not gonna lie to folks, I was hurting during this workout and felt close to puking at one point, but the constant motivation from our team got me through the workout. As exhausted as I was right after the workout, once I showered and had my post workout meal, I had tonnes of much energy for the rest of the day.
So, if your gut is flat or flabby, your love handles quickly need morphing into spare tires or you need a little discipline in your life! I highly recommend this Saturday morning 10:00AM workout. I will guarantee after 4 sessions you and everyone else will see a noticeable difference in your body and mind.
Congratulations to Karen and Desmond for being the trainees of the day and check out the website to sign up or for more information. http://www.energyflow.tv/bootcamp/ I challenge YOU to come out to next week’s Camp
If your workout has lost it’s edge and you’re ready for something with a whole lot of results, maybe you should consider Sgt. Shanahan’s boot camp workout.
The boot camp workout is not for the weak.
The workout consists of working your entire body through a series of cardio and resistance training exercises, without stopping in between. The boot camp workout is designed to help you lose those stubborn pounds and really get you into shape.
You’ll feel T2 from the first dose. A surge of heat will race through your body - ripped abs are your goal. You smile confidently at passing admirers, knowing you’ll soon be in the best shape of your life. You know this because you take T2, and that’s your difference. Pound by pound, T2 shreds your unwanted fat.
Guarana: The Journal of Human Nutrition and Dietetics published a study in June of 2001 showing an average 11.2 pound weight loss in a group taking a mixture of yerba mate, guaraná and damiana, compared to an average 1 pound loss in a placebo group after 45 days.
Ginger Root: May help with weight loss by stimulating digestion and toning the muscles of the intestinal tract.
White Willow: Prevents tolerance to fat burning compounds like synephrine and caffeine. Stops the inhibition of fat burning and prevents the body from adapting to the fat burning abilities of synephrine and caffeine.
Ginseng: Long-term use of ginseng contributes to weight loss.
Use T2 this way to blast thermogenesis into high gear:
Take two capsules two times daily with meals. Do not to take T2 everyday. An on/off cycle is best. Take T2 five days on and two days off, regardless of when you train. An off cycle will maximize T2’s heat producing thermogenic effects. T2 contains high potency heat producing ingredients. Be sure to drink lots of water when taking it.
CAUTION: For adult use only. Not for use by children, teenagers, pregnant or lactating women.If you are under medical supervision, consult with your physician before use.
His blog has some amazing articles and tips, so don't be afraid to take a look.
10 Ways to Outwit Your Appetite
You don't have to be smarter than a quiz show fifth-grader to learn how to control the urge to eat. Just follow these ingenious tips:
1. Feed it protein for breakfast. You'll be less hungry later on and end up eating 267 fewer calories during the day. At least that's what happened on days when St. Louis University researchers gave overweight women two scrambled eggs and two slices of jelly-topped toast for breakfast rather than about half that protein.
2. Make it climb a flight of stairs. At home, store the foods that tempt you most way out of reach. For instance, Cornell University food psychologist Brian Wansink, PhD, keeps his favorite beer in a basement fridge. "Half the time I'm too lazy to run down there to get it, so I drink the water in the kitchen."
3. Sleep on it. People who don't get their eight hours of zzz's experience hormonal fluctuations that increase appetite, report researchers.
4. Give it something else to think about. When scientists scanned the brains of people eating different foods, they found that the brain reacts to fat in the mouth in much the same way that the nose responds to a pleasant aroma. So if you feel a craving coming on, apply your favorite scent.
5. Never let it see a heaping plate. The more food that's in front of you, the more you'll eat. So at a restaurant, ask your waiter to pack up half of your meal before serving it to you, then eat the extras for lunch the next day.
6. Put it under the lights. You consume fewer calories at a well-lit restaurant table than you do dining in a dark corner. "In the light, you're more self-conscious and worry that other patrons are watching what you eat," explains Wansink.
7. Talk it down. Entertaining friends with a great story doesn't give you much time to eat up, so you'll probably still have food on your plate when they're done. Once they're finished, call it quits too.
8. Offer it a seat. If you sit down to snack -- and use utensils and a plate -- you'll eat fewer calories at subsequent meals.
9. Satisfy it with soup. Start lunch with about 130 calories worth of vegetable soup and you'll eat 20 percent fewer calories during lunch overall, say Penn State experts.
10. Give it little choice. Packages that contain assorted varieties of cookies, candy, dips, cheese, etc., make you want to try all the flavors. The effect is so powerful, says Wansink, that when people are given 10 colors of M&Ms to munch on, not seven, they eat 30 percent more!
Oh, and one more thing: Feeding your appetite a diverse diet that is low in calories and high in nutrients can make your RealAge as much as four years younger.