Don't Beat Yourself Up!

One of the biggest reason people quit exercise is guilt. After missing a planned workout or two, guilt and negative self talk destroys the will-power to workout again. Defeat the negative talk inside your head by giving yourself a break. You're not going to be perfect with your exercise routine, but you won't be defeated either. You may miss a workout here and there but you will be back on a consistent basis.

Funk Roberts

The EnergyFlow Warm Up

The EnergyFlow Warm Up

Sgt Shanahan shows the warm up elite athletes use to resist injury and achieve ultimate performance. It's simple and very effective. I use this and have seen great improvement in all areas of sport, fitness and recovery.



Funk Roberts

MyWorkoutSpot.com

My Friend Juan Caban from New York has launched his new fitness/networking website that links you to people with fitness interests, trainers and information. You need to sign up free and use this site. It's great. I am a trainer on here as well.

Most of us would like to get or stay in shape, and know how tough it can be sometimes when you're working out alone and don’t have a friend/spotter/trainer with you to push you to your max... the solution is MyWorkOutSpot.com

The premise behind MyWorkOutSpot.com is to assist you in reaching your fitness goals by supplying you with all the tools needed to do so, with that said one of our goals is helping you locate a fitness partner in your area; to go to the gym with, run those 2 miles, play any sport, or any other fitness activity you can think of.

One of the truly unique features of MyWorkOutSpot.com is the site can also assist you in finding a Fitness trainer who specializes in your needs... as well as giving you detailed fitness and realistic diet plans to help get you over that plateau we sometimes find ourselves at when trying to reach that next level of fitness. Best of all being a member is completely FREE!! Please check it out. MyWorkOutSpot.com…. It'll take less than 2 minutes to join sign in and take advantage of some really great people who are searching for the same thing as you.... a trainer or workout partner.

Juan J. Caban

Top 5 Brown Foods

by Etella Hom
http://estellahom.blogspot.com/

The colour brown has been associated with a lot of healthy foods. The first thing that comes to mind is fiber. This is the secret to slimming down and getting rid of that unwanted fat. Why? because fiber is digested and slowly released into the bloodstream. This keeps insulin levels low and will prevent blood sugar levels from spiking, which as a result will prevent you body from storing fat.

Thanksgiving is a time for giving thanks - to good family, friends, health and of course good food. To commemorate this event and as part of my continuing food colour series, I give you my top 5 brown foods. These are the perfect foods to include as part of a healthy lifestyle and if you haven't already done so, you'll be very thankful that that you did.

1. Whole Grain Bread & Cereals
Carbs are fuel. You crave carbs because your body needs them. The key is to replace your refined (white) grains with whole grains. A grain is considered whole when all three parts – bran, germ and endosperm – are present. Whole grains breads and cereals are low in calories, pack 4x the amount of fiber as refined grains, and are a good source of B vitamins, vitamin E, magnesium, and iron. Increasing your intake will fight against obesity, cancer, high blood pressure, heart disease.

Studies have shown that people who consume more whole grains consistently weigh less than those who consumed fewer whole grain products.

2. Oatmeal
Oatmeal is the breakfast of champions. A perfect start to the day or fuel before an intense weight training session. They are a good source of B vitamins and packed with good balance of protein, fat, and carbohydrates. This complex carb maintains your energy over a longer period of time and curbs appetite by slowing the absorption of glucose into your bloodstream. Oatmeal contains soluble fiber which will soak up LDL (bad) cholesterol and unwanted fats in the bloodstream and promote weight loss. Buy the unsweetened oats and mix it with milk, fresh fruits, and whey protein powder for the ultimate pre-workout meal.

3. Almonds
A high-fat food that's good for your health? That's right! Almonds are high in monounsaturated fats, the same type of health-promoting fat found in olive oil, which has been associated with reduced risk of heart disease. Almonds are an excellent source of protein and vitamin E. A quarter-cup contains 7.62 grams-more protein than is provided by the typical egg, which contains 5.54 grams. Almonds make a perfect snack or can be mixed with fresh fruit, yogurt and cereals.

4. Shiitake Mushrooms
Shiitake mushrooms have been used medicinally by the Chinese for over 6,000 years and have long been a symbol of longevity in Asia. Aside from their rich, smoky flavor, these mushrooms have great health-promoting properties. Recent studies have traced shiitakes' legendary benefits to an active compound contained in these mushrooms called lentinan. Its healing benefit includes its ability to power up the immune system, strengthening its ability to fight infection and disease. Shiitake mushrooms also contain an active component called eritadenine which lowers cholesterol levels. These make a great addition to any vegetable stir fry.

5. Dark Chocolate
Yes, chocolate can be good for you! Many studies have found that chocolate contains flavonoids, a type of polyphenol antioxidant, which is known to lower blood pressure. Antioxidents protect the body from aging caused by free radicals, destructive molecules that cause heart disease and other ailments. Dark chocolate contains about eight times the polyphenol antioxidants found in strawberries. Not only is it good for your heart but it also stimulates endorphin production and has been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent


Estella Hom
http://estellahom.blogspot.com/

Funk's Dumbbell Week

Dumbbell Training

Nobody ever brags about their best dumbbell chest press, well except me. And you certainly will not see a dumbbell dead lift listed in the record books any time soon, but maybe you should!

Fact is, I love dumbbell exercises as they force you to isolate your muscles more and exhibit better form. I have even gone so far as to go an entire week only using dumbbell exercises. You can also pretty much ensure that you will not have to wait for machines or squats racks, etc. So let’s take a look at something I call Funk’s Dumbbell Week.

Monday
Dumbbell Chest Presses - 4 sets for 10 to 15 reps
Dumbbell Flyes – 4 sets for 10 to 12 reps
Dumbbell Calf Raises (standing on blocks) 4 sets for 15 reps

Tuesday
Dumbbell Squats – 4 sets for 10 to 15 reps
Incline Dumbbell Bicep Curls – 4 sets for 10 to 15 reps

Dumbbell Wrist Curls - 4 sets for 12 reps

Wednesday
Rest

Thursday
Dumbbell Shoulder Presses – 4 sets for 10 to 15 reps
Dumbbell Bent Over Rows – 4 sets for 10 to 15 reps

Friday
Dumbbell French Curls – 4 sets for 10 to 15 reps
Dumbbell Lunges – 4 sets for 10 to 15 reps

Saturday
Dumbbell Shrugs 4 sets for 12 reps

Dumbbell Sstiff Legged Deadlift 4 sets for 10 to 15 reps
Abs – decline crunch with dumbbell

Sunday
Day off

Oh by the way my all-time dumbbell chest press high, is 130lbs for 5 reps!

DON’T RUSH THE BEAT!

ARE YOU SORE THE MORNING AFTER A WORKOUT?

HERE ARE FOUR WAYS TO BE LESS SORE IN THE MORNING Cardio

10-20 minutes postworkout

Stretch

10-15 minutes after cardio


Supplement
400-800 IU Vitamin E and 1-2 g Vitamin C

Ice Massage
10-15 minutes before bed

Try this and you'll find yourself ready to hit the gym as soon as you wake up.
Funk Roberts

Kettlebell Six Pack Exercise

The Six Pack Figure 8 Move

Here is a move that is guaranteed to improve your co-ordination, firm the abs, arms, and shoulders.

Aim for 50-100 reps.





Great Job Estella.

Funk Roberts
Don't Rush the Beat!

Funk's Fitness Tip of the Week

Fitness Tip of the Week

I am so tired of going to the gym and seeing very capable people lolly gag through their weight workout or slowly going through the motions on their cardio machine. Well I have advice for you…STOP WASTING YOUR TIME!

Intense weight and cardiovascular training can boost your metabolism for a whopping two days after your workout. Studies have shown that people who exercise intensely are leaner and lose fat faster than people that do low intensity, prolonged, exercise. You’ll burn body fat better if you pick up the pace when you run, cycle, walk or weight train.



Funk Roberts
Don't Rush the Beat!

STICK WITH THE PROGRAM

Funk’s 9 Motivating Strategies to

Keep You Working Out

1. Enjoy
Fifty percent of all people who start an exercise program drop out within the first six months. The fun factor is important, even when people exercise to improve their health. Remember the major reason for participating in youth sports is to have fun. Yet as people mature, the fun aspect of sport and physical exercise seems to be overwhelmed by the need to be productive, hard-working and successful. The bottom line is this: you shouldn’t dread exercising. If you do, then you have an excellent chance of not achieving your goals. Find something fun to do that offers health-benefits, such as weightlifting, skating, swimming aerobic dance or cycling

2. Organize
“I just don’t have time” is one of the most frequent and pathetic excuses for not exercising. We usually plan our daily schedules around work, school, family and social activities. We need to make working out a regular habit if you want to truly be successful

3. Make Exercise a Habit
One of the most effective techniques for making exercise a part of your routine is to set aside a specific time each day to work out and maintain this schedule every week. Let your family, friends, clients and co-workers know about your exercise time. This not only establishes a habit pattern, but also holds you accountable to those who know about your schedule. Soon they’ll be asking “How was your workout?” or “What did you work today?”

4. Buddy Up
Those same family and friends can become your greatest allies in terms of maintaining your exercise regimen. Spousal support has proven to be one of the highest contributors to whether you adhere to your exercise program or dropout. Try educating your spouse about all aspects of your program including goals, duration and frequency of your workouts. The best thing you can do is workout together as you will keep each other motivated and will lesson the chance of dropping out.

5. Make it Convenient
A common reason that people have for not working out is a lack of convenient facilities. If your commute is too long or the hours of operation are limited, then you will probably not stick to exercises. Shop around for a gym that meets your needs or set up a simple home gym.

6. Be Realistic
Working out sometime looks glamorous, especially when seeing it on TV for some big chain of gyms. If you are a beginner your initial experiences may be uncomfortable. You will be sore, the treadmill may become monotonous. You may find yourself thinking, I really look foolish or I’m so out of shape or even I’ll never get into shape. Get those negative thoughts out of your head and think positive. What you tell yourself has more of an influence then you often realize. You have to be realistic about your goals. You will not lose 30 pounds of fat or gain 15 pounds of muscle in just one month

7. Make a Choice
Enjoying exercise is a choice. If you always tell yourself that you don’t like doing something then you’re choosing not to like it. Ask yourself, what is the worst thing that can happen to me if I workout this month or If I stop working out, what are the health risks? Take time to answer these questions and you will have a different philosophy. Exercising while, it can sometimes be uncomfortable, is doable and worth the time and effort over the long run.

8. Keep Track
Keeping a record of what you do in the gym will help you see what you’ve accomplished, keep you focused and continue to motivate you every workout. Keeping a log of your measurements, calorie intake, diet and supplementation, cardio workout and weights, reps and sets lifted. This self-monitoring technique helps you stick with your program and gives you visual feedback. Look for the Funk Roberts 8 Week Program Log Manuals, coming in 2008.

9. Enjoy your Success
Your workout regimen will change not only your look but your attitude. You’ll feel better about your physique; yourself and you’ll appreciate the value of training. Getting started may be hard, keeping it going may be harder, but you know you can do it and you will continue to improve everyday.

Funk Roberts
Don’t Rush the Beat and Remember our Troops

Sgt Shanahan’s NEW!!! The Kettlebell Boot Camp DVD

Sgt Shanahan’s NEW!!! The Kettlebell Boot Camp DVD

I'm happy to announce the release of the highly anticipated Sgt Shanahan Kettlebell Boot Camp DVD! It was with great pleasure to work with the Sgt and Company. This is 'the hottest new Hollywood workout that's guaranteed to burn fat and chisel long, lean sexy muscles.

The 3 workouts are 20 minutes long and are amazing. The Sgt makes every minute count. It's high paced, challenging, and will keep your muscles pumping. Believe me it was tough during the taping

The DVD is a full body workout that combines cardio, resistance, and core training, all in 20 minutes!You'll sweat, burn fat, and probably even feel sore the next day. After a few workouts you will definitely start feeling and seeing a difference.

Check out Funk Roberts

From now until November 14, you can get the dvd at the Energy Flow Store for an Introductory price of $19.99 ($10 off original price) - mention Funk Roberts
http://www.energyflowstore.com/

Funk Roberts

Paul Robidoux is $50 Richer

Funk Roberts Fitness would like to congratulate Paul Robidoux, of Winnipeg MB as our second Monthly $50.00 Prize Winner. Paul was randomly selected and is now the proud winner of $50 CASH MONEY!

Not to worry, those of you that have subscribed to Funk Roberts Fitness still have 2 more months to win.

For all others, it's as easy as putting your email address in the subscription box, confirming and Lickety Split - you are entered for a chance to win $50.00

Good Luck to all and Thanks for your support

Funk Roberts

Don't Rush the Beat!

Funk's Fitness Tip of the Week

Fitness Tip of the Week

Free weights cause more growth because of the instability compared to machines. That doesn’t mean losing your balance while doing free weight exercises, but you recruit additional muscle both for the exercise at hand and to maintain stability. This extra stimulation causes more potential growth at the cellular level. For example, lifting one foot slightly off the floor while doing a moderate weight biceps curl or triceps press down will recruit more muscle.



Funk Roberts
Don't Rush the Beat!

Supplement of the Month - Protein

Supplement of The Month Protein - sponsored by SupplementSource.ca

Women - BSN Lean Dessert

http://supplementsource.ca/product_info.php?manufacturers_id=60&products_id=262

Men - BSN Syntha

http://supplementsource.ca/product_info.php?manufacturers_id=60&products_id=263

A lot of people think that a protein supplement is just for getting big. That is partly true it is also used to cut fat a build lean muscle. So either way, gaining or losing, you should have a little protein shake involved in your diet. Don’t get me wrong, nothing compares to eating protein through your daily food intake, but most people do not have the time nor discipline to do that...

Saying this does not mean to overload on protein and you will cut fat, it means after your workout to have a daily shake. You will want to try and drink it within an hour post workout drinking the minimum amount according to the directions. This will help feed your muscle while they are still vulnerable and give them the protein the need to help them recover. This is the method I recommend for a fat loss training lifestyle.

On the other hand you have your individuals that are seeking muscular bodies. This is when you get into a few shakes a day. Starting off in the morning have your early shake to start the day off right. When drinking shakes to gain muscle you might want to use two scoops a shake. After you hit the gym you will want to consume another shake within an hour post workout. Again this is when your muscles are the most vulnerable for the protein to give them nutrients.

Later in the evening you will want to try to have another shake before you call it a night and repeat daily. I recommend take a break from the protein for two weeks after you have stayed consistent for four weeks strait. After taking your break you can resume in the same manner.

Take a look at these great protein powders, one for women and one men. Use them depending on your desired goal and you will see a difference.

Funk Roberts

Don't Rush the Beat!

Women Protein: Lean Desert

Contains a Sustained Release Multi-Function Molecular Protein Matrix which provides a precision release of quick and slow digestion protein designed to encourage rapid muscle nitrogen retention followed by a controlled anabolic release of amino acids for up to 7 hours! This special formulated matrix contains the 6 most complete and effective protein sources available for enhancing lean muscle tissue! Designed for athletes and bodybuilders who need a superior protein matrix to help them meet their nutritional requirements and physique goals! Contains Bioactive Protein Utilization Enzymes that promote optimum protein digestion and increases amino acid uptake by the muscle. BSN's advanced flavor technology replicates some of the most mouth-watering desserts you have ever tasted. Contains MCT's, EFA's, and Glutamine Peptides, which stimulate energy, fat loss, and lean muscle growth! Designed to be thick and satisfying (helping control your cravings and appetite until your next meal)!

Lean Dessert Protein Shake Highlights:
 Rich in BCAA's and other Essential and Non-Essential Amino Acids!
 Low in carbs and fat (ideal for low carb/low fat lifestyles)!
 Low in Lactose (less than 1 gram per serving)!
 No Aspartame of Acesulfame-K!


Men: Syntha 6 2.91lb

Syntha-6 Extended Release Protein Blend is formulated with fast, medium and slow digesting proteins to sustain amino acid levels over a long interval, while increasing protein synthesis, and repairing damaged muscle tissue. Its protein matrix consists of ultra-filtered whey protein concentrate, Micellar alpha and beta case-ins, micro-filtered WPI, egg albumen, calcium caseinate, and milk protein concentrate. It is low in carbs and lactose, making it a good choice for individuals seeking sustained protein delivery to promote optimal rates of protein synthesis without a lot of extra fat and carbohydrate calories. Geared toward individuals seeking weight management, nutrition, and muscle support. It contains no creatine, aspartame or stimulants.

Fitness Tip of the Week

Funk's Fitness Tip of the Week

Okay, I know all of you are either snacking on the candies you received while out trick or treating or the ones the kids brought home. So my tip to you is this weekend makes sure you spend a little bit longer in the gym.

Workout harder by lifting more weight or increasing your reps; and do an extra 30 minutes of cardio during your workout. You will feel much better and you’ll be able to shed the extra fat from the sugary candies.

Subscribe and enter to win the November $50.00

Funk Roberts

Don’t Rush the Beat

www.funkroberts.com