Thursday, February 28, 2008

The Definition of Insanity - Plus 9 Free eBooks

The definition of insanity is doing the same thing over and over again and expecting a different result…Do I not see this all the time? Many people keep doing the same things over and over and expect something different to happen, especially when it comes to weight loss. How is anything going to change if you haven’t changed? Is that not obvious enough?

And don’t tell me you are doing something to change, when your efforts are not consistent. That’s the second step to making things happen, by being consistent with you actions. It took you X amount of years to be where you are and it won’t take you a few weeks of inconsistent action to lose weight. You need to set a plan. How much weight do you want to lose, how are you going to lose it and by what date will this be accomplished? You need to give direction to the pilot or you will never end up at a destination. Your destination is weight loss.

If you are willing to change than it must be an ongoing effort. Saying you will change, is different from the application of change. It is the implementation of positive healthy habits that you require if weight loss or a better life is your goal. So now that we covered action is required and consistent everyday action, how are you going to do it!? Well you need the right information to get started.

Did you just jump into a car a start driving, or did you get trained. Okay maybe some people have a natural gift of knowing how to drive. But the reality is you need to get informed on what it’s really going to take if you want to accomplish something. And don’t think it takes forever too to get something done.

It may seem that way because most of the time people do things without even knowing what to do! Everyone wings their health and their weight loss results. Trust me you can get any result you want, but you need to know how to get it first. I have put together 9 e-Books’ to help you guys and gals out with your; Health, Fitness & Weight Loss Goals.

Download them here

Dean Boukaras

Join my Facebook Fitness Group

Wednesday, February 27, 2008


Funk Roberts Fitness and INFINIT Nutrition are currently in the labs creating four sports drink formulas that will give you the edge on the competition and help you reach your fitness training goals.

Here is some information to help you learn about how sports drinks affect your performance.

Osmolality is a term used to describe the concentration of particles dissolved in a solution. It is a measure of density and is expressed in units of measurement known as osmoles or milliosmoles (one thousandth of an osmole), per 1000g of solvent, or mosm/kg. The more particles a rehydration beverage contains (such as carbohydrate, electrolytes, amino acids, anti-oxidants, protein or flavoring), the higher its osmolality.

Optimal absorption of fluids within the body happens when a sports drink solution is equal in terms of osmolality to what naturally occurs in the body. The osmolality of our body’s own fluids are approx 300mosm/kg water and are regulated by the intrinsic mechanisms within our own system.

Fluids supplied with osmolality above 300mosm/kg, (i.e. hypertonic solutions), cause not only delays in gastric emptying but also more importantly will cause fluid shifts from the body to the gut before absorption occurs. Such delays in rehydration introduce the real potential to delay and reduce performance. (Alonso, 1998, Hargreaves, 1991, Sowka et al, 2000).

Solutions that are isotonic, (having the same osmolality as our own body fluids), are without this effect. Solutions, which are marginally hypotonic, (that is are below the osmolality of the body), are known to be emptied quickly from the stomach and have the potential to be absorbed the most rapidly. (Leiper, 1998) As the osmolality of your sports drink increases above 300 mosmol/kg, efficient uptake from the GI tract is decreased. In fact, solutions with high osmolalities (hypertonic) can actually draw fluid out of the body.

For the everyday person, this is not a problem. However, for athletes who are turning over large volumes of fluids and electrolytes, it could literally mean life or death. (Or, perhaps at the least, finishing instead of a DNF).

Osmo-fit is a Patent Pending Process that automatically calculates the osmolality of your personal race drink guaranteeing that is will easily digest and give you the results you are looking for.

INFINIT Nutrition's patent pending process that ensures your unique formulation will work for your body.

Osmolality is a measure of how much “stuff” is in your sports drink. If there is too much “stuff” your drink will be too dense and your body will treat it like a food. The unfortunate result: Failure. Your system shuts down and stops processing it, resulting in gastric distress, cramping, and worse.

Controlling osmolality is the key to the effectiveness of any sports drink. You can have the best ingredients in the world but if they are too highly concentrated, or the mix is wrong, you might as well be trying to compete while eating a cheeseburger.

InfinIT Nutrition is the only company that allows you to have everything that you need in one sports drink and Guarantees (link to guarantee) the osmolality and performance of your custom formulation. You can have the taste you want plus all of the calories, electrolytes, and protein you need AND guaranteed success with infinIT's Osmo-Fit ™ System.
Stay tuned for the launch of the Funk Roberts Signature Series Sports Formulas

Good Food vs Bad Food

For a healthy heart, eat more fruits and vegetables (five servings a day), whole grains (about six moderate servings daily) and lean protein. Have the veggies raw for the greatest dose of vitamins, minerals and fibre. Avoid saturated fats and simple sugars and food containing partially hydrogenated vegetable oils. To control your blood pressure, consume no more than 2400 milligrams of sodium per day. Drink plenty of water everyday.

The Good
Whole Wheat Bread
Brown Rice
Fat free milk and dairy products
Skinless poultry and other lean meats (like turkey)
Egg whites
Fish (especially salmon, my favourite)

The Bad
Fried foods and most fast foods
Whole milk products and butter
Potato Chips or corn chips
Soda pop or candy
White bread products
Muffins and donuts

Funk Roberts
Don’t Rush the Beat

Sunday, February 24, 2008

The KettleBell Workout for Men - E-Manual

Guys, you need to get this today. I have my copy and have been using it for a week, along with the DVD and I am seeing gains already. I have worked with Sgt Shanahan in the past and trust and know that his systems work. Take it from Funk and get yourself the Kettlebell Workout for Men.

The KettleBell Work Out for Men Bodybuilding and Exercise System gets you results fast - the kind of results you can see right in your own mirror. Soon, layer after layer of power-packed muscles will begin to show up all over your chest. Big biceps begin to bulge. Your back starts to broaden out. Your shoulders begin to take on that powerful, "ready-for-anything" look. You'll lose that "beer belly" and trim that waistline.

It doesn’t matter if you are SKINNY or FAT - whether you are in your teens, twenties or forties.

I AM READY TO HELP YOU NOW. All I ask is just 50 DAYS to try

"The KettleBell Workout for Men."
• Burn major fat
• Get strong ripped Six Pack Abs
• Chisel a powerful looking chest and guns
• Improve sports performance for hockey, football, rugby and MMA

That's right, 50 DAYS and you'll see Fantastic results!

The KettleBell Workout for Men program is packed full of information and exercises to build your body, so don't wait another minute - get going today!

CLICK HERE to Instantly get your KettleBell Program

Don't lose this opportunity! Order now and I will send you a link to view Free video demonstrations of the exercises included in the ‘KettleBell Workout for Men’ program.

So don't wait another minute. Do it now! Don't delay, ORDER THE COMPLETE ‘KettleBell Workout for Men” BODYBUILDING, NUTRITION AND FITNESS COURSE TODAY.

Make your decision AT ONCE.

Stop "wishing" you were different and start becoming the strong, muscular, handsome MAN you want to be.

Sgt. Shanahan
Kettlebell Expert, Celebrity Trainer

The KettleBell Workout for Women - E-Manual

Ladies, here is the long-awaited Kettlebell Workout for Women E-Manual by Estella Hom, Female Kettlebell Expert. Spring is approaching and I advise you to get this today.

The KettleBell Workout for Women is going to get you the results you want Super Fast! Shed excess fat and tighten and tone your trouble spots while sculpting long, lean muscles. Increase strength, boost your energy levels, and gain the body and confidence to walk the beach in a bikini.

This fat burning kettlebell workout and nutrition program will reshape your body!Yes, all this can be YOURS!
Here's what The KettleBell Workout for Women will do for You:

• Lose that 'Ab Muffin Top' to reveal flat, sexy abs
• Melt the fat off your body in record time so you can fit into your sexy wardrobe faster
• Tones muscles FAST - especially on thighs, butt and stomach with a lot less cellulite!
• Sculpt long, lean legs and sexy calf muscles
• Firm and tighten saggy arms
• Develop a strong back and shoulders
• Re-size your hips and thighs• lift your chest and buns

And, most of all, it's EASY to use and will get results in LESS than a month!!

Here's what you will experience in only the first week:
1. A complete body workout including Strength, Cardio, Core and Flexibility in minutes
2. Save over 6 hours of your precious time by not driving to and from the gym to workout.
3. Your energy will soar through the roof and you'll be more productive than ever

This isn’t a workout designed solely for men because, face it, women's bodies aren't built the same.
Best of all, kettlebells work FASTER at blasting your body fat and sculpting your physique than any other exercise system. So you look and feel great - like you were meant to be.
Don't lose this opportunity! Order now and I will send you a link to view Free video demonstrations of the exercises included in the ‘KettleBell Workout for Women’ program.
Female Kettlebell Expert

Saturday, February 23, 2008

Get a Butt Like a Cover Model

Ladies, many women seek to get that Jessica Alba Butt, “totally awesome”. While you might not be able to replicate it exactly, you can get very close. If you do the right things, no matter how out of shape you may be, follow this workout and stick to you, Funk can get you there.

To start you will have to do weight training, cardio and start eating smart. If you work out in the gym start with basics such as squats, leg presses, leg extensions and leg curls. You must learn good form so I suggest you start with no or low weight. Always warm up and always train heavy for 3-5 reps for 8-20 reps.


If you train at home start with this routine

Dumbbell/Kettlebell Squats (hold then in your hands 3 sets - 15-20 reps
Kettelbell Meet the Queens 3 sets – 10 reps
Dumbbell/Kettlebell Lunge 3 sets – 15-20 reps
Stiff Legged Dumbbell Deadlift 3 sets – 15 – 20 reps

I suggest doing these 2 days per week (Tuesday and Friday)
For more get your kettlebell e-manual and videos at Kettlebell Pros

If you are a gym rat, here is a 2 day per week workout that is used by some fitness professionals. To look like the best you have to train like the best.

Workout #1
Lying Leg Curls 3 sets – 15 reps
Stiff Legged Deadlift's 3 sets – 15 reps
Hack Squats (Machine) 3 sets – 8-15 reps
Leg Presses 3 sets – 8 – 15
Leg Extensions 3 sets – 15 reps

Workout #2
Squats 3 sets – 10 reps
Lunges 3 sets - 20 reps
Leg Press 3 sets - 10 reps
Step ups 3 sets – 10 reps
Lying Leg Curls 3 sets – 10-15 reps

1. Keep you glutes tensed through the range of motion
2. When you leg press, push through your heels not your toes
3. Descend slowly on all exercises
4. Ensure that your muscles are close to failure 2-3 reps before you complete each set

Make sure you are doing a cardiovascular exercise 3 times per week. Again push your self to the limits.

Try 30 -45 minute sessions and change up the exercise so your bottom does not get used to it.

Eat small helping of proteins at a small helping of quality proteins every 3-4 hours throughout the day. These should consist of high quality powders, turkey, skim milk, chicken, fish or low fat cottage cheese. Eat 5-6 small meals per day. Take a good protein powder 1-2 times per day. Eat within an hour of waking in the morning. To get lean, mean and lose fat go very easy on the fats, especially saturated and trans-fats) and also light to moderate on the carbs. Avoid starches and sweets and eat vegetables, oatmeal, yams and some fruit. Eat carbs in the morning, not evening

Do the above along with upper body training and you will have an Alba Butt in no time

Funk Roberts
Don’t Rush the Beat!

Join Funk Roberts Fitness Group on FACEBOOK for exclusive workouts and videos
Excerpts from Oxygen

Wednesday, February 20, 2008

The Truth About Six Pack Abs

Always Shock Your Muscles

Always try to "trick" your muscles into growth. You never want to do the same exercises, reps and sets for each and every workout. You always want to shock your muscles into growing and adapting to new stimuli, so make sure to always switch up your training routines, number of sets and reps for each training session.

Also, make sure to train at a high level if intensity and really push each set to positive failure (barely getting the last rep up).You should always focus on increasing the weight lifted.

If your muscles get used to lifting a specific amount of weight, then they will never want to get stronger or grow. Always try to trick your muscles with different reps/sets and keep your intensity levels up high enough so they always are forced to make changes and grow!

Tuesday, February 19, 2008

Funk 50 for Fantastic Abs

Funk 50 - Abs
Lying Reverse Crunch -10 reps
Funky Frog Crunch -10 reps
Oblique Crossover Crunches to the right -10 reps
Oblique Crossover Crunches to the left -10 reps
Bicycle Exercise -10 reps

Perform 3 sets of the Funk 50 - 3 times per week and see your six-pack explode.
Add a healthy diet and cardio to the mix for best results.

Funk Roberts
Don’t Rush the Beat

Monday, February 18, 2008

Increase Size and Strength with Creatine in Just Three Days of Training

Creatine monohydrate has long been a staple of weightlifters’ diets. It has been recognized as the king of all supplements to help you get big and shredded. Previous studies have demonstrated increases in strength, power output, and decreases in acceleration time after only 2 days of resistance training. Other studies have reported improvements in isokinetic performance after only 5 days of creatine supplementation. Consequently, there should be a combined benefit of creatine supplementation and short-term resistance raining for eliciting rapid increases in muscle strength, power output, and overall muscle size.

Hence a current study examined the effects of 3 days of resistance training combined with 8 days of creatine supplementation on mean power output, acceleration time, and surface electromyography (EMG) of the leg muscles during maximal effort leg extensions. The results indicated that 3 days of resistance training are sufficient to elicit significant improvements in peak strength and acceleration time.

From a rehabilitation perspective, the results of this study are useful for rehab or strength and conditioning professionals who may need to rapidly increase the strength and power output of an athlete, bodybuilder or fitness enthusiast within 9 days. This is great news for those looking to improve their strength and power output for a specific athletic event or anyone looking to increase training efforts over time.
Start or continue using your creatine supplements along with protein and other supplements to get the most benefit out your workouts

Funk Roberts
From (Strength Cond. Res. 21(3):668-667, 2007.)
GET CELLTECH 3.4 LBS US VERSION FOR ONLY $29.99 from Supplement Source today! - enter the code FUNKROBERTS and receive free Athlete Armor hat and sample supplements

Coach Selby - World's Premier Injury Prevention Stretch Expert

Coach Selby is the nation's leading sports stretching, injury prevention and energy recovery coaching for amateur athletes. Recognized as the world's premier injury prevention-stretch expert, and energy recovery authority, Selby's injury prevention coaching and skills work for athletes everywhere. He is a University of Miami graduate and former Division one basketball player. He has coached basketball fundamentals for The Five Star Camps and has worked with several elite athletes.

I started using the below stretching fundamental this past weekend at my volleyball tournament, and although I will need to continue to practice, I could really feel a difference.

Holding a Stretch from ten seconds to three minutes is best for athletes?
No! This thinking is old school. Old! Old! O-L-D! This method worked 30 years ago. The pain of a new idea is one of the greatest pains in human nature. Your favorite notions may be wrong, your firmest beliefs ill founded. And your favorite stretching methods may be the root cause of your greatest pains! It is a fact of life that people find it much easier to believe a lie they've heard a thousand times than a fact that they've never heard before.
Coaches and young athletes must first unlearn all the ineffective stretching habits instilled since their younger days, and then familiarize themselves with the real facts concerning stretching, injury prevention and energy recovery. And there is no need to take anyone else's word about all of this. If you simply follow the basic common sense guidelines for a few months- stretch one muscle at a time and only hold stretch for 2-seconds— your body will provide all the evidence you need and unless you don't care about your performance levels and athletic longevity you'll make the changes to new injury prevention habits.
Understanding this fact is key to increasing your vertical!
Muscles can stretch, when they're healthy, up to 1.6 times their length, but they generally don't like to do that. If you stretch a muscle too quickly or too far, it automatically and ballistically recoils to protect it from ripping. This compensation is called a "myotatic reflex" and it kicks in at three seconds. This is the old ballistic type stretching. Remember the cadence-1-2-3 clap?
Imagine yourself the last time you tried to do the splits. Unless you are unusually flexible, it went something like this. You leapt out of the chair and stood straight up on the floor. You slid your right foot forward and your left foot backward until you felt a "tug" on the insides of your thighs. You either pulled up immediately or buckled your knees and dropped to the floor to get that pressure off your hips. You drew your knees up to relax the tension. You were experiencing the "myotatic reflex": a loud and clear message to you that you were going to rip in the next second and you needed to let go NOW.
The trick in progressing in flexibility is to stretch a muscle, but not allow it time to engage the "myotatic reflex." You work quickly and gently. The muscle you are stretching is totally relaxed because the muscle on top of it is doing all the work. The stretching muscle never has time to fire. Because it is stretched, held for two seconds, and released, it doesn't need to protect itself. The "myotatic reflex" is never engaged.
Work on accept and putting into practice this new idea of two second stretch for your pre and post workouts. I guarantee it will make a difference in your performance right away. If you are still stuck on doing a 30 second stretches consider this option. Do 12 to 15 two second stretch. This will be the same amount of time except the muscles will be warmer and more prepared for action. I wish you much success on your developing your training program.
To Your Vertical Success,
Coach Selby
You’re 21st Century Basketball Stretching Coach
because everyone (even Michael Jordon) needed a coach

P.S. Now, if you are really serious about growing your
game exponentially by improving your basic
flexibility, energy recovery and strength slam dunk your
way here for a visit.

Stretching program made to order!
Coach Selby is the nation's leading sports stretching, injury prevention and energy recovery coaching for amateur athletes. Recognized as the world's premier injury prevention-stretch expert, and energy recovery authority, Selby's injury prevention coaching and skills work for athletes everywhere. If you use sites like fitness on line, health and fitness tips, sport fit and others on line fitness sites. Coach Selby training advice can help athletes succeed like never before. He is a University of Miami graduate and former Division one basketball player. He has coached basketball fundamentals for The Five Star Camps and has worked with several elite athletes. Better than what just fitness centers could ever offer, Coach's Words, products and ideas turn athletes into quantum performing competitors while decreasing likeness of injuries and increasing energy weather you are a peewee, junior, high school or senior athlete.

Friday, February 15, 2008

The Benefits of Vitamin D

The primary existence of Vitamin D in our bodies is to maintain normal blood levels of calcium and phosphorus.
Without vitamin D and calcium, bones can become thin, brittle or soft thus causing a huge impact on one's health. Research also suggests that vitamin D may help maintain a healthy immune system and help regulate cell growth Vitamin D has been found to have anti-cancer properties.
Vitamin D is found in a variety of dietary sources and they are:
  • Butter
  • Dairy products (fortified)
  • Eggs
  • Fish (salmon, sardines and tuna)
  • Fish liver oils
  • Green vegetables
  • Liver
  • Oatmeal
  • Sweet potatoes
  • Vegetable oils
  • Yogurt
Besides a balanced diet to provide our bodies with adequate amounts of vitamin D, another great source is via the sun. UV rays from the sun are found to trigger vitamin D synthesis in skin so roughly 10-15 minutes of sun exposure at least two times per week to the face, arms, hands, or back without sunscreen is usually sufficient to provide adequate vitamin D.
(For longer periods in the sun, always remember to slip, slop and slap!)
Those who have darker skin often have vitamin D deficiencies, particularly in the winter months when their is less sunlight. It's probably a good idea to take a vitamin D supplement.
The recommended daily intake of vitamin D for men is 2.6-3.0 µg/day and for women is 2.0-2.2 µg/day. A deficiency of vitamin D can occur when dietary intake of vitamin D is inadequate or when someone cannot adequately absorb vitamin D from the gastrointestinal tract.
Given the toxicity of vitamin D, it is possible to have an overdose with the most common symptoms being nausea, vomiting, headache and depression, deposition of calcium into internal organs and kidney stones.
For the best health/medical advice, always consult your health care professional.
Funk Roberts
Don't Rush the Beat!
excerpts from ADAM

Pull-Ups the Ultimate Upper Body Exercise

When you are engaging your upper body in recreation or a sports event, rarely do you activate one muscle at a time. Instead, your movements will include back, shoulder and arm muscles working together. Perhaps you don’t have a particular sport but you want a great upper body or to lift that 1 yr old.

One of the best upper body exercises is the medium/wide grip pull up. Pull-ups (or chins) provide an excellent way to stress most of the muscles in the middle and upper back, shoulders, chest and arms and therefore, it’s an outstanding upper body exercise. I like to perform this exercise before each workout. It gives me a nice warm up and helps with increasing my strength.

This exercise is effective and will improve your athletic output whether you are going after a rebound in a weekend pick up, spiking the ball past the block or out for a leisurely canoe trip in the wilds.

Use a pull up bar or assisted pull-up machine. Using a wide grip or a medium grip, grasp the bar with a pronated grip (palms away from your body) and hang with your elbows fully extended. Pull your body up until your collarbone reached the bar. Return to the starting position and repeat. Use a spotter or assist machine if you can’t do 10 reps.

Funk Roberts
Don’t Rush the Beat

Thursday, February 14, 2008


At least that’s what I think. Exercising together can enhance a relationship. The two of you may be at different fitness levels and have different goals, but that doesn’t mean that you can’t exercise together.

So many times I see couples at the gym, but they are always doing different exercises, or one is hitting the weights and the other is on the treadmill. Well it’s time to change.

You can join a group class like salsa dancing or yoga. Do cardio side-by-side at the gym by choosing to machines beside each other. Get out side and run together. When in the gym, workout together, spotting each other, and switch between sets. Stretch together, it has been shown that assisted stretching can be beneficial. Pick some outside hobbies like canoeing, rock climbing or tossing the football around. There are a plenty of reasons to workout together.

Here are 6 Benefits to Exercising with Your Partner

1. Balance - In many couples, one partner tends to favor cardio (typically women) while the other tends to favor strength training (typically men). By working out together you can balance your workout program to include more of both. Let your partner teach you about the areas of fitness you’re unsure of and be open to new fitness experiences

2. Quality Time - Couples spend most of their time apart due to careers and other responsibilities. Instead of hitting the gym alone, plan a workout time that fits both of your schedules. You’ll reach your fitness goals, without sacrificing that one-on-one time that every partnership needs

3. Inspiration and Support - Getting encouragement and praise from your partner is one of the best motivators. It’ll help both of you to remain consistent, take care of one another and inspire you to continue your workout program

4. Teamwork and Safety – Working out together gives you a chance to work on your communication skills and teamwork. With someone else watching your form and being there to spot you when you need it, you’ll exercise more safely than if you were alone. Besides, who cares more about your safety than your soulmate?

5. Sexual Desire - Exercise produces chemicals in the brain that evoke feelings of happiness, reduce stress, and also increase arousal and libido. Several studies show that men and women who exercise regularly report better (and more frequent) sex with their partners.

6. Respect and Pride - Taking care of your body and your health shows the person you care about that you want to be your best for them—and that you want to be around for years to come.

With these workout ideas for couples, you and your partner can spend quality time together while you stay on track to reaching your goals.

Happy Valentines Day
Funk Roberts
Some Excerpts from Nicole Nichols

Pack A Healthy Lunch

Try packing a healthy low calorie lunch a few times a week. Not only will you save hundreds of calories but you will also save money by making your own meals.

If you find yourself having a tendency to snack while at work, buy a box of protein bars and throw them in your drawer at work. Protein bars make a great snack during the day and can come in very handy when a sweet tooth episode kicks in.

Prepare your meal the night before and place it in some Tupperware for the next day. Add a chicken breast, some vegetable sticks and a piece of fruit and you have a perfect low calorie meal. Another great tip is to buy a few containers of non-fat cottage cheese and store them in the refrigerator at your office.

Funk Roberts

Purchase all your supplements at
Place FUNKROBERTS code when purchasing and receive free samples and Athlete Armor hat.

Tuesday, February 12, 2008

Matty Hatchard Loses 14 lbs in as Little as 2 Weeks Thanks to Funk Roberts

Hi my name is Matthew Hatchard. I’ve always been the laid back TV watching lazy guy but lately with help from the Funk Roberts Fitness blog, I have managed to lose 14 lbs in as little as 2 weeks. Here are some examples that have helped me achieve my goal. Thanks for the kick start Funk; these fast results have kept me at it and want to lose more!

Example: “H20 what’s it good for anyway?” Jan 20th 2008

8 glasses of water a day, I bought a jug at Wal-Mart that holds your daily intake and drink it at my desk at work.

Food and Diet:

Funk’s diet of eating proper and still enjoying good food!

Example on “Lean Fat burning machine” Jan 28th 2008
Examples of shopping list:
Lean chicken breast
Rye bread
Lean turkey cold cuts
Frozen fruit (for smoothies)
Fresh fruit
Mixed veggies

Examples of meals:

Breakfast: A fruit smoothie, mix of fruit, 375ml of skim milk 1 tablespoon of meal replacement in the blender, tastes great!

Lunch: A nice turkey sandwich on rye bread with spinach and light cheese

Dinner: Chicken done on the Forman grill, with veggies fried with spices and a small amount of olive oil.

Snacks: trail nut mix with raisins, popcorn, Neal Brother’s low fat oven baked tortillas (only 3.5g of fat to 35 chips) with salsa!

Tip: spices make bland food taste GOOD! (Hot sauce)

Fat Burner with Gym work out:

Example: Fat burner information Jan 8, 2008
All natural fat burner (Shape Works by Herbbalife - Total control) 2 tablets a day

Meal replacement:
All natural Meal replacement (Shape Works by Herbbalife)

30 min work out at the gym
When I can’t make it to the gym or watching TV work out with 2-20 lb dumb bells ($30 Wal-Mart)

Mathew Hatchard

Friday, February 8, 2008

Hockey Day in Canada

Saturday February 9th is Hockey Day in Canada and in celebration of this joyous event Funk Roberts will be coaching the Brainhunter Kids Hockey Team to victory at the Bastie Gardens Tournament.

Chuck Bastie, through his months of blood, sweat and tears, has assembled the greatest backyard ice rink in the history of hockey. It is entered in the Build Your Own Hockey Rink contest.

The Bastie HDIC Tournament hosts four kids’ teams battling for the Bastie Cup.
Ex NHL’ers like Mark Osborne and Mike Gartner will also be on-hand for the event.

The 2008 edition of Hockey Day in Canada will tell the story of volunteers in communities from coast to coast to coast, exploring the true heart and soul of our great frozen game. I am excited to volunteer my time to coach the kids. I will try to do anything to help the youth stay active.

Join us Saturday February 9 at 17 Fishleigh Dr, Scarborough ON. Results, pictures and videos of this inaugural event to follow.

Funk Roberts
HDIC Coach of the Year

Thursday, February 7, 2008

Kettlebell - Burn Fat No Matter Where You're At!

If you live in Ontario, then you must be putting up with the snow storm that has hit us over the past week...but we're Canadian eh and a lot snow is never going to stop us from everyday life.

Not gonna stop us from work.
Not gonna stop us from school.
Not gonna stop us from shopping.
and it defenitely is not gonna stop us from working out!

What better apparatus to use then our trusty Kettlebell.

Leave it to Sgt Shanahan, Celebrtiy Trainer and Kettlebell Expert, and Estella Hom, KettleBell Weight Loss Expert , to show us how it done in the GREAT WHITE NORTH

Check out more Sgt Shanahan and Estella at
I Love my Kettlebell Facebook Group

Funk Roberts
Kettlebell Size & Mass Expert
Don't Rush the Beat!

Tuesday, February 5, 2008

Lose Belly Fat - 7 Reasons Why You Can't

Dean Boukaras is a person who has dedicated his life to educating and helping as many individuals as possible reach their absolute physical best. I truly want to impact one person at a time by spreading the health and fitness truth.
Lose Belly Fat - 7 Reasons Why You Can't

1. Make a decision
First of all in order to lose weight, you need to first make that decision. If you're overweight, you simply haven't made the decision to lose weight. I see this all the time in my practice, where people are given the best personalized programs but they never do anything with them. Why? Because they have not decided that they want to lose weight.

Right here, right now I want you to make a decision that you will lose weight. Have you done it yet...What are you waiting for? Well now that you have decided to lose weight you might need to know how to go about it now...Read on!

2. You make more excuses than you think
Excuses get the best of us. Even top athletes have used the occasional excuse to miss a practice or two. What does an excuse sound like? Here let me spell them out for you. I'm too tired, I will do it tomorrow, I don't have any time, I'll never be able to do that, I'm not good enough, and on and on and on...These are but a few, but I'm sure you know what I am talking about. Hey, I have made my fair share too. But nothing great ever happens when excuses rule your world. Stop making excuses, and start making progress.

3. You treat food like it's the enemy!
You think not eating, is what will have you losing weight faster. You think skipping breakfast is a smart thing to do. While at lunch time you decide to join your colleagues for a feast at the closest fast food joint. The fact is that eating isn't the enemy. It's the types of foods we eat and when we eat them. Never skip breakfast. This is the most important meal of the day, and not because the cereal commercials tell you that.
It's because this meal known as breakfast will start up your metabolism. This is a good thing, trust me. Not eating in the morning and through out the day will have your metabolism screeching to a halt. Eat clean foods and frequently. The definition of eating clean seems to be different from person to person, but I will eliminate that confusion in an upcoming article.

4. You eat 5-6 times in a week
Many people eat once a day, and usually in he evening right before bed. This isn't good, a) because you consumed a high calorie dense meal that will most likely end up getting stored as fat and b) your metabolism becomes very slow when you sleep making the food easily stored as fat, rather than being used as energy. The objective is to eat frequently throughout the whole day, eating anywhere from 5-6 portions. This will help you keep your metabolism from shutting down.
When I say portions I mean portions, not full servings. You can schedule 3 portions and 2 snacks if this is easier for you. You can have a portion at breakfast, lunch & dinner and 2 snacks between your meals. What is a portion? A portion is the size of a closed fist. Picture you were going to eat a piece of chicken, a sweet potato, and some salad. The chicken breast would be the size of your closed fist, and so would the potato. This is considered a portion. I would eat an unlimited amount of salad, and I would include a home made dressing, such as olive oil with herbs.

5. You try to lose weight that you've had for years in a few weeks
Losing weight too fast can be unhealthy, and will leave your skin very loose. The objective is to do it gradually. Shoot for 1-2 maybe 3 lbs a week of weight loss. You may lose a bit more especially in the beginning and depending on your size. By losing weight slowly your metabolism can adjust and so can your skin. It will be able to adapt to the gradual weight loss. Take your time, after all it probably took you some time to accumulate the weight, so what's the rush to get rid of it.

6. You go on "fad" diets like it's going out of style
Fad diets have confused all of us, especially those whom want to lose weight. The fact that it's a diet alone should warn you. You have to understand these diets are made to capitalize on this ever growing weight loss market. If you decide to follow a fad diet you'll notice you gain the weight back once you come off it. These diets are quick fixes, but the real fix is long term healthy habits and the right knowledge and application.

7. You don't have the right information in the right order
Many people out there claim to be experts but the sad truth is not many are. For the few that are, you need to listen to them and take their advice as it will surely help you succeed like never before. My good friend Mike Geary has a great website full of helpful information. Take a minute to visit it as it will prove useful. The link has been provided below...
Click HERE to find out how they did it!

Sunday, February 3, 2008

Happy Black History Month

What is Black History Month mean to Funk Roberts?

Black History Month is a time to remember, acknowledge and celebrate the contributions and achievements of Black peoples of African descent. It is not just for Black people though, but for all peoples of different race and colour.

We must all work across our differences to achieve a common goal and for me that is UNITY.

Marc Funk Roberts

Saturday, February 2, 2008


Let it snow.

If you live in Ontario then you were witness to one of the biggest snowfalls in a long time.
For those Winter Buffs there's still tons of outdoor activities to do. Snowboarding, skiing, ice hockey, snowshoeing, shovelling, making snowballs. That can be a workout in itself.

Estella Hom has put togehter this great SNOWBALL WORKOUT

Check this out: The Snowball Workout

Estella Hom
Kettlebell Expert

Healthy Super Bowl Treats


Are you hosting a Super Bowl party? Here is a great Wing recipe.

Sink your teeth into these spicy chicken breast tenders instead of the traditional, skin-on buffalo wings. We've dramatically cut the saturated fat and sodium in this Super Bowl party favorite and added a generous serving of crunchy vegetables with a lighter version of blue cheese dip.
Makes 8 servings (2 wings, 1/2 cup vegetables & 2 tablespoons dip each)

ACTIVE TIME: 30 minutes
TOTAL TIME: 40 minutes

3 tablespoons nonfat buttermilk

3 tablespoons hot pepper sauce, such as Frank's Red Hot, divided

3 tablespoons distilled white vinegar, divided

2 pounds chicken tenders

6 tablespoons whole-wheat flour

6 tablespoons cornmeal

1/2 teaspoon cayenne pepper

2 tablespoons canola oil, divided

2 cups peeled carrot sticks

2 cups celery sticks Spicy Blue Cheese Dip (recipe follows)

1. Whisk buttermilk, 2 tablespoons hot pepper sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.

2. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl.

3. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with cayenne.

4. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture.

Serve with carrots, celery and Spicy Blue Cheese Dip.

NUTRITION INFORMATION: Per serving: 257 calories; 10 g fat (4 g sat, 4 g mono); 83 mg cholesterol; 13 g carbohydrate; 31 g protein; 2 g fiber; 382 mg sodium; 257 mg potassium. Nutrition bonus: Vitamin A (120% daily value), Calcium (10% dv). EATING WELL MAGAZINE

Funk Roberts - Don't Rush the Beat

Parallel Dips

The parallel dip could be my all time favourite exercise. ALL TIME!

I remember going to a Fitness Expo in Toronto, where they had a Dip Contest. The person who could muster up the most dips would win prizes from a supplement company. I knew 3 weeks ahead of time about this, so I trained. Up to that point, I could only perform about 25 dips max. Every day for 3 weeks I dipped after my workouts.

Finally it was Expo day. When I entered, I dashed to the booth that housed the Dip Contest.
Now up to this point, the record was 29, keep in mind it was Friday evening. The attendant had me jump onto the bars and away I went.

He counted. One, two, three, four, twenty-seven, twenty-eight, twenty-nine, thirty. “You have the record now” he said. Forty, fifty, sixty, sixty eight…sixty nine…SEVENTY! I performed 70 dips in a row. That’s right 70. The look on everyone’s face was of amazement… “Are you serious, you didn’t just do seventy dips?” He said.

That was 3 weeks of dips after every workout, just to win a t-shirt, gym bag and water bottle
But for me it was more than that. It was the satisfaction of setting a goal and overachieving. Also without really noticing, my arms were bigger and I had more strength.

When you train and have a goal, it is amazing what other nuggets come out of it. Things you don’t even think of start to surface. You may be training to lose weight, and with doing a program you also gain muscle definition and better heart cardio.

The parallel dip works the bottom edge of the pecs and gives size on the triceps. With this exercise you want to prop up on the dipping bars and then slowly lower yourself to a point where your arms are at 90 angles. You then explode back up, all the time keeping your breathing on pace with the movement. Inhale on the way down, exhale on the way up. Try to blast out 5-10 without the assist. You will soon see that after practice, because that is what it is, you will be able to blast out 15-20.

The key is no matter what you do, when dips are preformed before or after every workout, you will see an improvement in all of your workouts.

Funk Roberts
Don’t Rush the Beat