GOOD CARBS VS. BAD CARBS

How To Pick The Best Carbs For Your Diet

By Katie Clark, MPH, RD

There is a lot of buzz surrounding complex carbohydrates these days—and for good reason . Increasing the percentage of complex carbohydrates in your diet can be a helpful weight loss strategy.

Complex carbs vs. Simple carbs: What’s the difference?

Simple carbohydrates
These are just what they sound like: simple sugars. Simple sugars are quickly converted to glucose in your body . Simple carbohydrates include naturally occurring sugars and are most usually found in refined and processed foods, including white breads, sugary beverages and candy.

Complex carbohydrates
Complex carbs are more slowly digested and almost always found in foods more healthful than their simple counterparts. You find complex carbohydrates in:

• Fruits
• Vegetables
• Whole grain foods

Health benefits of complex carbohydrates

There are numerous health-related reasons why you should increase your complex carbs, while decreasing the amount of simple sugars in your diet:

1. Complex carbs aid weight management
Foods that are high in complex carbohydrates are often lower in calories. It generally takes more time to eat 100 calories of a banana than it does to consume 100 calories of soda. Calorie for calorie, complex carbohydrates are more satisfying and the calories add up more slowly when compared to simple carbs.

2. Fiber keeps your feeling full longer
Most Americans don’t get the recommended amount of fiber per day: 25 grams for women and 38 grams for men. Increasing your complex carbohydrate foods always means an associated rise in fiber intake. And fiber helps you feel fuller for longer, meaning you’ll feel the need to eat less often.

3. Complex carbs contain nutritional benefits
There is no limit to the amount of nutritional benefits you get from switching to complex carbohydrates. These foods contain vitamins, minerals, phytochemicals and other nutrients that are rarely present in simple-sugar food items.

4. Be a smart consumer: choose complex carbs over simple carbs
People and dieters alike are finally waking up to the fact that carbs are not the enemy . The recent focus on the detriments of low-carb diets has had a positive effect—there’s a renewed interest in the benefits of complex carbohydrates and whole grains.

But beware; food manufacturers are exploiting this interest with numerous ways to confuse complex-carb seekers. A good whole grain food choice should be made primarily from whole grains. It sounds intuitive, but it’s easy to get misled:


5. Be wary of misleading food labels
Regulation surrounding labeling claims on whole grain foods is weak. Any food with a modicum of whole grain in it can be labeled “whole grain”. Check the ingredient list: if “enriched” is in the first ingredient, put it back on the shelf. Look for the word “whole” in the first ingredient to assure it is indeed a good whole grain food.

6. Keep an eye out for the fiber content in your food

The truth is in the label, and particularly the “fiber” section of the label. A good serving of whole grains will have 3 grams of fiber or more per serving. Only choose breads, pastas, cereals and grains that meet this requirement.

7. You can’t go wrong with eating fresh fruit and vegetables
These are your best low-calorie sources of complex carbohydrates. They are packed with nutrients and fiber and make great snacks throughout the day.


8. Balancing carbs, proteins, and fat is key
Keeping your carbohydrates to 55-60% of your total calories is a good way to divvy up your nutrients. Follow this rule of thumb: “Make half your grains whole” and eat 5 servings of fruit and vegetables a day. These strategies will ensure that your complex carbohydrate intake is adequate.

FUNK'S GOOD CARB LIST

Take this list, put it on your fridge and make sure these are the carbs you are eating every day.  Cut out all the other Carbs and here is the first step to getting peeling of the FAT!

Spinach

Turnip Greens

Lettuce

Water Cress

Zucchini

Asparagus

Artichokes

Okra

Cabbage

Celery

Cucumbers

Dill Pickles

Radishes

Broccoli

Brussels Sprouts

Eggplant

Onions

Tomatoes

Whole Barley

Buckwheat

Buckwheat bread

Oat bran bread

Oatmeal

Oat bran cereal

Museli

Wild rice

Brown rice

Multi-grain bread

Pinto beans

Yogurt, low fat

Skim milk

Navy beans

Cauliflower

Soy milk

Whole meal spelt bread

Grapefruit

Apples

Prunes

Apricots, Dried

Pears

Plums

Strawberries

Oranges

Yams

Carrots

Potatoes

Soybeans

Lentils

Garbanzo beans

Kidney beans

Lentils

Split peas

FUNK 50 FOR ABS PART 8 – ATTACK ON THE MACHINES

ABS WORKOUT - ATTACK ON THE MACHINES

10 REPS EACH WITH NO REST BETWEEN EXERCISES
30 SECOND REST BETWEEN SETS - 3 SETS

1. MACHINE LYING ABDOMINAL CRUNCH
2. MACHINE SEATED CRUNCH
3. MACHINE OVERHEAD CRUNCH
4. MACHINE BENT OVER CRUNCH
5. MACHINE ADJUSTABLE LEG RAISES

(I MAY NOT HAVE THE RIGHT NAMES OF THE MACHINE BUT JUST WATCH THE VIDEO)

Remember with all Funk 50 for Ab Workouts, you are going to do each movement for 10 reps each with no rest in between exercises. Once you have completed the 5 exercises rest for 1 minute and get back on the machines for 2 more sets – TOTAL 3 SETS

FUNK 50 FOR ABS PART 8 – ATTACK ON THE MACHINES

I thought I would have some fun and actually use the Ab machines at the gym I was at (Premier Fitness, Toronto). I never use them. But for the sake of people that do here is a great Machine workout that you can do at the gym.

I am not a big fan of ab machines. This was the first time I had used them in over a year. If you are a beginner to working out, you should never use the machines. They do not give you the ability to strengthen the support muscles in your core, which you want to do, especially if you want overall body strength.

The machines will not do your abs or core any justice.

One of the only reasons someone should be using an ab machine is to really bulk up the already developed and visible abs muscle by adding weight to the movement.

I never have clients use Ab machines; it defeats the purpose of strengthening the core, back and abs.

That being said, if you want to bulk up your already strong abs muscles or throw a wrinkle into your workout once every couple months then use this workout, as long as you have the equipment in the gym.

10 REPS EACH WITH NO REST BETWEEN EXERCISES
30 SECOND REST BETWEEN SETS - 3 SETS

MACHINE LYING ABDOMINAL CRUNCH
MACHINE SEATED CRUNCH
MACHINE OVERHEAD CRUNCH
MACHINE BENT OVER CRUNCH
MACHINE ADJUSTABLE LEG RAISES
(I MAY NOT HAVE THE RIGHT NAMES OF THE MACHINE BUT JUST WATCH THE VIDEO)

Remember with all Funk 50 for Ab Workouts, you are going to do each movement for 10 reps each with no rest in between exercises. Once you have completed the 5 exercises rest for 1 minute and get back on the machines for 2 more sets – TOTAL 3 SETS

Funk Tips
• When using the machines for Abs exercises press the small of your back against the machine to ensure, your ABS is doing all the work.
• Do not use you arms or legs during the exercises, concentrate and focus on the abs doing all the work
• Only use the machines if you already have strong abs or you have been consulted by a doctor or fitness professional


AB EXERCISES DON'T BURN FAT!!!!!!

You lose fat with nutrition and cardio. If you want to see your abs, tighten up your diet and do more cardio! The bottom line is, if your abs are covered with a layer of fat, you won't be able to see them, no matter how much abs exercise you do! If you need help with fat loss, check out Tom Venuta BFFM fat burning system here: CLICK HERE TO BURN THE FAT

 Funk

TRICK OR TREAT OR TRICK YOUR MIND?

by Laura Discepola, RNCP/ROHP

Be rest assured, all hope is not lost, there are ways to keep your hands out of the candy jar and avoid the temptation this Halloween season!

HERE ARE SOME TIPS SO YOU DON’T FALL INTO THE HALLOWEEN CANDY TRAP:

1. Buy candy that you dislike and hand that out to the trick-or-treaters so you are not tempted to sample.

2. Buy healthier choices to hand out and be the healthy house on the block. Try boxed raisins, granola bars, boxed juices, individual fruit cups , apple sauces or fruit leathers (dried fruit sticks found in the produce section of your grocery store)

3. Skip the candy and hand out stickers, temporary tattoos, balloons, erasers or crayons instead – I’m pretty sure if those are around you will not be tempted to eat them!


Great! So you are thinking to yourself “What about when my kids bring home all their candy, what am I supposed to do then?”

1. Remember that it’s not your candy; it’s their candy so it’s not really yours to eat in the first place! You wouldn’t want them helping themselves to something that was yours without permission would you?

2. Ask your kids to say “no” when you ask for a piece – let them be the boss when it comes to your candy-eating habits.

3. Think out of sight, out of mind. Don’t leave a bowl of candy on the kitchen counter or in a place that you often find yourself looking like your main pantry or kitchen shelf. Place it in a solid container so that you do not see the contents and don’t get tempted!

4. When a craving does occur, try chewing on a piece of dried fruit – you will get a very similar, if not, the same satisfaction!

5. Keep some fruit leathers handy and don’t feel guilty having one once in a while if it helps you stay away from the candy trap.

7. Take a break. Call a friend, go for a walk and get away for a breath of fresh air will help curb that craving.

8. Manage your hunger by eating smaller, well-balanced meals (3 meals and 2 snacks) daily and control your hormones which will in turn control your cravings. Planned meals will make you less likely to get your hand stuck in that candy jar too!

9. Try making an herbal tea sweetened with stevia or home-made lemonade to satisfy that sweet tooth!

10. Craving chocolate? Make a healthy hot chocolate by combining skim milk, water and cocoa with a few drops of stevia for sweetness and you will forget all about the candy jar!

Contact:
Laura Discepola, RNCP/ROHP
laura.cnp@rogers.com
647.408.7142

FUNKY 21 LUNGE - 3 WAY LUNGE WITH DUMBBELL AND BARBELL

FUNKY 21 LUNGE





BEGINNER
NO WEIGHT
3 SETS EACH SIDE (21 REPS IS ONE SET)
60 SECOND REST IN BETWEEN SETS

INTERMEDIATE
HOLD DUMBBELLS TO SIDE
3 SETS EACH SIDE
60 SECOND REST IN BETWEEN SETS

ADVANCED
HOLD BARBELL OVER YOUR HEAD
3 SETS EACH SIDE
60 SECOND REST IN BETWEEN SETS


FUNKY 21 LUNGE


The 3 way lunge is a low hip mobility exercise that is a great whole leg workout that you can do at home with simple, inexpensive equipment I have been using more in my workouts, especially the barbell version. I found that not only does this functional movement target your entire lower body – legs, butt, hips, but it also strengthens your core, shoulders and arms.

This exercise incorporates three movements in one - a front lunge, a side lunge and a reverse lunge. You must keep your balance and control the exercise. My advice is to try it slowly first using your leg strength rather than momentum

By holding the dumbbells or the barbell overhead you are really increasing the core demand – THAT’S GREAT NEWS!


Once you have perfected the Funky 21’s Lunge than get creative. You can make your own variations by adding weight vest, holding a kettlebell/dumbbell in the opposite hand; hold the dumbbells at shoulder height; press the weight at the completion of the movement;



TARGETS
Quads, Leg Adductors, Hams, Butt, Hips, Core, Shoulders and Arms


HOW IT’S DONE
1. Step forward with the left foot and lower into a lunge, keeping the front knee behind the toe.
2. Step back and immediately step to the left into a side lunge
3. Step back and take the left foot back into a reverse lunge.
4. Come back to the start and repeat for 21 full reps (7 front, 7 side and 7 back) each leg

FUNK TIPS
Keep your knee over the toe not past for forward lunge
Keep weight maintained on the lunging foot for side lunge
It’s okay for the back knee to touch the ground during reverse lunge
Start off with no weight and perfect the movements
Keep your balance
Do not drag your feet; use the strength in your quads to push off and up
Engage your core (pull your belly button in towards your back)
Funk Roberts
 
Get your dumbbells/barbells here! - http://www.treadmillfactory.ca/
 

EX NHL'ER THEO FLUERY AND HIS COMEBACK

One of my all-time favourite NHL hockey players is Theo Fleury. In fact, I met Theo back in the day during one our Labatt’s Pro Beach Volleyball stops in Calgary. Great guy! He invited us to his house for is hospitality.

Anyways, when I heard he was making a NHL comeback at 41 I was all over it, especially because we are the same age.

WAIT - DO I HEAR PRO BEACH VOLLEYBALL COMEBACK 2010, J. LEIGHTON GET YOUR COT READY I’M COMIN TO VAN AND FENTON GET YOUR SAND LEGS GOING, WE’RE MAKING A COMEBACK – HAHAHAHA

Back to Theo, I wondered how he was going to be able to keep up with the YOUTS in the today’s NHL.

Well he answered some of that with this post that I found on Facebook. When I found out that one of the factors that helped him was Youth Juice, it continued to prove the strength of this product. I have taken it religiously for years.

I LOVE IT, IT KEEPS ME LOOKING YOUNG, FIT AND HEALTHY

READ THEO’S TESTIMONIAL ON TAKING YOUTH JUICE

"I was introduced to Youth Juice about five weeks before training camp with the Calgary Flames. I can't tell you how much YJ helped me and how amazing I felt the moment I started taking it. Youth Juice helped me to take my fitness to the next level, I lost 10lbs which helped me at the age of 41, finish 11th overall in fitness testing at the opening of training camp, beating out guys half my age.

My life is hectic and I need the energy to sustain me through the day. Youth Juice gives me the boost that I need. This is an amazing product! So amazing that both my wife Jennifer and daughter Skylah are also taking it. Get on the program and remember!

"Don't Quit Before The Miracle".

- Theo Fleury #14 Forever

WHY WOULDN'T YOU TAKE THIS.  IF IT'S A MONEY ISSUE, TAKE THE $$$ YOU SPEND ON JUNK FOOD DAILY AND SPEND IT ON YOUR HEALTH BY GETTING YOUTH JUICE.  THERE IS NO EXCUSE!!!

Get your Youth Juice here - www.funkroberts.youthjuice.com

EVERY MAN NEEDS TO BE DOING THIS EXERCISE - VIDEO

FUNK'S MAN MAKER CURLS

FUNK’S MAN MAKER CURLS

DO 100 REPS FORWARD AND 100 REVERSE

NO NEED TO GO HEAVY – 20-30 LBS SHOULD DO

TARGETS
FOREARMS
BICEPS
SHOULDERS
CHEST
ABS/CORE

FUNK TIPS
USE KETTLEBELLS/DUMBBELLS
KNEES SLIGHTLY BENT
KEEP YOUR CORE TIGHT
CIRCLE THE KETTELBELLS SLOWLY
SQUEEZE BABY!

EVERY GUY NEEDS TO BE DOING THIS EXERCISE NOW!!!

LADIES MAKE SURE YOUR MAN IS PUMPING THESE OUT FOR YOU!!!

HEALTHY EATING ON A BUDGET: COST SAVING TIPS

By Laura Discepola, CNP, ROHP/RNCP, PTS

 
If you think eating “healthy” is expensive, think again! On the contrary, if planned right, and with the proper knowledge and tools, you will actually save yourself a few dollars on this week’s grocery bill AND gain the benefits of eating wholesome foods.
 
So why do so many people think that it’s less expensive to go with convenience and pre-packaged food?
 
Well, the truth is, in our North American society, many people feel these “time-saving” foods are convenient and yes, they can be, but not without the downfall of ingesting unnecessary added preservatives, nitrates, sulfites, emulsifiers, food coloring, sodium and an array of unknown ingredients that the average consumer has never heard of before let alone can pronounce!
 
So, let me teach you how to make wise, cost effective and most importantly, healthy food choices the next time you go grocery shopping:
 
 

LAURA D’S TOP 12 COST SAVING TIPS TO EAT HEALTHY ON A BUDGET

 
 
LAURA D’S TOP 12 COST SAVING TIPS TO EAT HEALTHY ON A BUDGET:




1. Purchase Items on Sale and Stock up (Space Permitting)

Is one of your healthy non-perishable staple food items on sale? If so, stock up on such items and save – it’s cheaper AND healthier than buying junk food and fast food! Look out for items such as low-sodium canned vegetables, tetra-packs of soy, rice or almond milk, whole grain cereals, oatmeal, olive oil, rice, beans, legumes and whole grain pastas, when they go on sale.



2. Go Green – Grow Your Own or Shop Locally

In Canada, a good portion of our 3 seasons are ideal for trying to grow your own fresh produce. The best part, doing so will help you save money. Whether you have a backyard or live in an apartment, pick a plot or use a garden container and start planting some seeds. Maybe you don’t have the space and that’s okay but, everyone has a little room for some fresh herb planters! Use small pots and place them on your patio or kitchen window ledge for use in your next culinary adventure.


3. Make a List Before you go Shopping and STICK TO IT!

Have you ever been guilty of impulse buying? Do you find your impulse to grab certain foods worse when you are hungry or you don’t really know what you want to buy or what you need at the grocery store? Of course you do, most of us do and that’s why it’s important to make a list and stick to it before you head out! In addition to that list, never go to the grocery store feeling hungry, you are only likely to purchase more than you need because you are hungry and that means more money spent on unnecessary things. Sticking to a list and shopping on a full stomach will help keep those extra dollars in your wallet.


4. Learn to Love Leftovers

When you buy in bulk or buy a little extra, why not make a little extra and have some leftovers for another day or try portioning out the leftovers and freezing them for another time? Not only will you save on your next grocery bill, you will also save on time, and time is money!


5. Raid your Pantry, Fridge and Freezer FIRST!

Check what food you may already have in your kitchen and get creative! It’s easy to pick up the phone and call your local pizza place or grab something on the go but guess what, that costs money and normally the choices you make at that time are not the healthiest! As well, before you think to yourself “I have nothing to eat at home” and hit the grocery store, see what you have in your fridge, freezer and pantry and you may be pleasantly surprised that you actually do have healthy food lying around and don’t need to go shopping after all which as a result

6. Drink Water, Water and More Water – IT’S FREE!

Not only is water good for your skin, aids in weight loss, removal of toxins, joint and muscle protection, guess what? IT’S FREE! So instead of grabbing that can of pop or juice loaded with extra sugar or that vegetable cocktail full of sodium, save yourself a few dollars a day and DIRNK MORE WATER! Try it with some fresh lemon and stevia for homemade lemonade, YUM!

7. Have 2 Vegetarian Meals Weekly

Meat, fish and poultry are more expensive that vegetarian protein sources such as beans, legumes, soy, eggs and dairy. If properly combined (ie: rice and lentils), you will benefit from the same amino acid profile that you would get from a piece of chicken but at half the cost if not more! So choose to eat vegetarian a few times a week and save, save, save money and on your saturated fats! - GET VEGETARIAN DIET PLAN


8. Stock your Pantry with Inexpensive and Nutritious Staples that are Kind to your Wallet

Try dried legumes such as lentils or split peas (great in soups), chickpeas (great in salads or for hummus), kidney beans (great in chili’s), soy beans, black-eyed peas, mung beans, adzuki beans, cannellini beans, etc. Lets’ not forget the nutritious grain family. Try brown rice (long grain, basmati, short grain), quinoa, teff, millet, rye, buckwheat, amaranth, barley, spelt, kamut, oats, whole wheat, etc… These are great to add and bulk up any meal inexpensively! Do you like pasta? Try whole grain pastas such as whole wheat, rice, kamut, spelt or buckwheat and get all the nutritious benefits.


9. Buy Fruits and Vegetables that are in Season:

Summer:
Fruits: Assorted berries (strawberries, raspberries, blueberries, blackberries), stone fruit (apricots, nectarines, peaches, plums),

Vegetables: green onions, chives, fresh herbs, cauliflower, lettuce, green beans, cucumbers, eggplant, zucchini, peppers, asparagus, corn, broccoli, green leafy vegetables (spinach, arugula, kale, Swiss chard, etc.), leeks, onions, snap peas, etc.

Fall:
Fruits: Apples, pears, plums, grapes, cranberries

Vegetables: Squash (acorn, butternut, spaghetti, etc.), pumpkin, rutabaga, parsnips, carrots, onion, potatoes, cabbage, turnip, beets, Brussel sprouts, etc…

Winter:

Fruits: Citrus (imported fruits such as oranges, lemons, limes, mandarins, tangerines, clementines), cranberries, persimmons, dates.

Vegetables: many of the same vegetables found in the Fall (Squash: acorn, butternut, spaghetti, etc.), pumpkin, rutabaga, parsnips, carrots, onion, potatoes, turnip, beets, etc…)

Spring:

Fruits: Rhubarb, apricots, cherries, cantaloupe, figs, nectarines, papaya, pineapple

Vegetables: Asparagus, chicory, fiddleheads, new potatoes, spinach, spring onions, fennel, snap beans, garlic, okra, peas, Swiss chard, shallots



10. Buy Fruits and Vegetables By The Bag Instead Of By The Unit

Yes you will have extra but with proper meal planning, you will be sure to use up the ingredients and waste not! Try buying foods like onions, potatoes, oranges and apples by the bag and save!



11. Avoid “Convenience Food”

Avoid “Pre-Washed”, “Pre-Packaged”, and “Pre-Sliced or Diced” Fruits and Vegetables. Avoid individually packaged meals and treats – they are often more expensive and bottom line, you are paying for the packaging and further contributing to waste not to mention that some of these “meals” are loaded with unhealthy additives!



12. Purchase Reduced-to-Sell Produce

Many grocery stores have a “reduced to sell” shelf in the produce department. No they may not be shiny and perfectly shaped but if you plan on using them within a day or two, these reduced-to-sell fruits and vegetables are still very nutritious, and half the price!

Some popular staples often found in the discount rack include: over-ripe bananas, tomatoes, fresh herbs, cauliflower and broccoli that may have a few brown spots, bell peppers that may be a little wrinkled, melon that may have a small bruise on it, etc… or try sailing down the frozen food aisles and try frozen veggies and fruits – often less expensive than fresh as just as nutritious because they are frozen at their peak freshness!

Don’t forget day old whole grain breads, another great deal especially if you plan on using them in a toasted sandwich or warming them up in the oven!


By Laura Discepola, CNP, ROHP/RNCP, PTS
laura.cnp@rogers.com

References:
http://frugalliving.about.com/od/foodsavings/tp/Eating_Healthy.htm
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=511
http://www.thedietchannel.com/Meal-Planning-Healthy-Eating-on-a-Budget.htm

CLICK HERE FOR THE FAT-LOSS-DONE FOR YOU MEAL PLANS

Video Exercise of the Week: Mountain Climbers

EXERCISE OF WEEK - MOUNTAIN CLIMBERS - FUNK ROBERTS - The best home videos are here


The word calisthenics always brings me back to gym class and pee wee football. I hated them back then. Now, I find myself using them more and more in my workouts, and funny enough, they work better than any cardio machine I’ve ever used in the gym.


One such exercise is the Mountain Climbers which just happens to be one of my all-time favorites. It’s an awesome move that adds intensity to your workouts, while increasing endurance, strength and agility. I use this exercise in a circuit or as an active rest between exercises during my conditioning and fat burning mode.

How to perform the Mountain Climber: Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Continue alternating the feet as fast as you safely can for 30-60 seconds.

This move is advanced so, if you feel any discomfort or pain, you may want to avoid it. You can also modify by elevating the hands on a secured small step or bench, which some people may find more comfortable.

Benefits of adding the Mountain Climber

Strengthen the core
Build strength in your arms, shoulder and chest
Increase your cardio
Awesome plyometrics exercise



Funk Tips

• Keep shoulder width stance
• Contract your stomach
• Put your weight into your hands; do not try to put it all on your feet.
• Ensure your weight is equally distributed between your feet
• Keep hips low
• Keep elbows inside knees
• Exhale as your knees come up to the elbows

5 THINGS YOU MUST DO TO GET AN EFFECTIVE WORKOUT

Whether you workout at home, in the gym or outside, here are things you must do to get an effective workout

1. PLAN YOUR WORKOUT


Planning your workout could be the difference between and high quality intense session or a complete waste of time. Your success in the gym depends on it

Taking 5-10 minutes to write down what you are going to do in your workout, will help you stay focused on the task at hand during your exercises, and will allow you to ensure you are constantly challenging your body by changing workouts.

Plan your workout so that you lift more, train harder and with higher intensity.

My plan usually includes,
• The body part(s) I’m going to exercise
• The exercise, weights, time or sets and reps
• My goal for the workout

2. EAT BEFORE YOU WORKOUT


Can’t lift heavy or be intense if you have no gas in your tank. I advise you to eat something small about 30 minutes before you hit the gym.

Eat a mixture of high quality proteins and some simple carbohydrates 30 minutes before you hit the gym. A perfect time is to eat or drink your nutrition one to two hours before the workout. You will find that the digestion has already well progressed, and that your body is primed and ready to workout and train.

Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbohydrates and easy to digest. This include foods such as pasta, fruits, breads, energy bars and drinks.  - GET YOUR BLAST PRE-WORKOUT FORMULA HERE!

The purpose of a pre-workout snack is to:
1. Help prevent low blood sugar which can drag down energy levels
2. Top of muscle and liver carbohydrate stores for lasting energy
3. Prevent hunger during your workout

3. GET A GOOD WARM UP AND STRETCH AFTER YOU DONE


Okay so you don’t have to be a contortionist, but a full body warm up is important to prepare yourself for an intense workout. If you are at the gym, start with a walk or jog on the treadmill to get the blood flowing through the veins, if you workout at home try this warm up that I use on a daily basis.

It’s dynamic and a will get the body loose and flexible which will help you during your training loads, and help keep you injury free.

Stretching after you workout is also very important. It helps relieve the DOMS that may occur after your workout and keep the muscles and body.

TRY THE ENERGY FLOW WARM UP  HERE


4. TRAIN WITH HIGH INTENSITY


I can’t emphasize how important this point is. Intensity is key to an effective workout. Even today I went to the gym, I can’t tell you how many guys and girls I see just standing around, staring into space, into the mirror fixing their hair, or just talking stupid ness to each other. Use your time effectively by training hard and intense.

 

 
Circuit training, active rest periods, like doing abs exercises between sets, or shortening your rest periods will help to increase your intensity. You don’t have to feel like you about to die under the loads of your training, but make sure your body gets the message that it is being exerted more than usual
 
 
 

 
 

IF YOU WANT AN EFFECTIVE, INTENSE WORKOUT, TRY THIS ONE, BUT FOR 30 MINUTES  - CLICK HERE

 

 

 

5. EAT A POST WORKOUT MEAL

After your workout, your body and muscles are hungry and will be screaming for nutrients to start recovering. You’ll need to eat no more than one hour after exercise. The first hour post training is called the golden window of opportunity to fuel muscles.

The body is most receptive to fluids, carbohydrate and other recovery nutrients immediately after activity. Eating following strenuous exercise keeps you from feeling chronically fatigued and prepares your body for exercise and activity the next day.

The goal of a post-exercise snack or meals is to:
1. Replace muscle and liver glycogen stores
2. Replace fluids and electrolytes lost in sweat
3. Start to repair muscle damage caused by exercise

Again, remember to drink plenty of water before, during, and after your workout for your best performance.

 

GET YOUR POST WORKOUT FORMULA HERE!

Implement these 5 tips and you will see the quality of your workouts go up nine-fold, along with reaching your goals much faster.

Funk Roberts

Before You Sit Down to Thanksgiving Dinner...

Whether you are celebrating this weekend or in a month, before you sit down to Thanksgiving dinner remember these great tips from Fit, Firm and Fab Nutritionist Laura Discepola.

It's Turkey Time!
by Laura Discepola, CNP

Are you planning a tasty turkey dinner this Thanksgiving? If so, here are some helpful tips, tricks and hints to ensure to make the best health and nutrition choices during this festive holiday without having to worry about feeling guilty, unbuttoning your pants after dinner or going on a crash diet afterwards. It’s simple: portion control, wise choices, think healthy and have fun!

Try Laura’s Top 10 Ideas to keep you on track this Holiday season:

1. Have a healthy light snack before Thanksgiving dinner so that you don’t fill your plate with more food than you actually need. Sometimes our eyes can be bigger than our stomachs!

2. Go Skinless – choose the turkey breast (no skin) and have a portion that is roughly the size of a deck of cards (about 4 oz). By doing so you will ensure you are getting lean protein and you will save fat calories and unwanted cholesterol!

3. Remember it’s not a buffet – place healthy portions on your plate once and don’t go back for seconds. Try filling half your plate with vegetables, one quarter with turkey breast and the other quarter with healthy starch (lean whole grain bread stuffing, mashed sweet potatoes or rice).

4. Eat slowly and don’t eat until you are full. Try putting your fork down between bites and enjoy the company, conversation and laughter of your family and friends.

5. If you are hosting Thanksgiving Dinner – make healthier, low-calories choices by limiting the amount of butter, salt, cream and fat you use in your recipes. If you are a guest on the other hand and you have no control over the ingredients that may have gone in to a dish, moderation is key – limit yourself to smaller portions and don’t add on the extra gravy or cheese sauce!

6.Avoid the pre-dinner snacks – save room for that yummy turkey dinner!

7. Drink plenty of water. Add some lemon or lime for extra flavor. If you want to fit in with the wine drinkers, ask for a wine glass and make yourself a wine spritzer (half wine, half soda water) and nurse your glass throughout dinner. Water keeps you full and will prevent you from going for seconds.

8. Need dessert? If you are hosting, be sure to prepare a healthy fruit salad or sliced fruit tray. If you are a guest, why not offer to bring a fruit tray and save yourself from the rich, high fat, high calories desserts normally served at Thanksgiving.

9. Go for a walk after dinner, it’s a great way to help with digestion and it will help burn off a few of those extra calories you just consumed.

10 Plan an after dinner activity away from the dinner table if possible so that the leftover food and desserts are staring you down! Or, clear the dinner table and organize a game of cards, Pictionary or charades! Stay active and busy and avoid the temptation for late night snacking!

Now you can relax and enjoy your Thanksgiving holiday worry-free and keep the extra calories away!

You can email Laura D at laura.cnp@rogers.com or join her for some personal consultation time at our next FIT, FIRM 'N FAB FITNESS RETREAT FOR WOMEN weekend in January 2010.


DON’T MISS THIS ONE! Book your spot today at http://www.fitfirmandfab.com


Happy Thanksgiving

Funk

8 TIPS TO ALIGN YOUR BODY WHEN EXERCISING

Definition: Ideal alignment is a balanced posture in which positioning is centered and relaxed for all the joints of the body. With joints in non-awkward positions, muscles relax, and unnecessary tension can be released. Ideal alignment is the most mechanically efficient positioning for the body.
from About.com

This is so true. I have put together 8 tips to help you keep your body aligned in the gym when performing exercises, at your computer desk, driving your cars and but in your everyday life …always be conscious of your body alignment.

1. KEEP YOUR WEIGHT EVENLY DISTRIBUTED - When you are standing up on one foot; make sure that your weight is evenly distributed throughout your body. Proper weight transfer and distribution is necessary for walking, daily movements and lifting weights with power and balance. This means that you do not want your feet to be turned inward or outward. You want your foot to be straight – Be aware when doing one legged exercises such as deadlifts, squats and front kicks.

2. POINT YOUR TOES, KNEES AND HIPS IN SAME DIRECTION  - Whatever exercises that you do, ensure that you keep your toes, knees and hips are pointing in the same direction. A lot of knee, ankle and hip injuries occur when your toes and hips go one way and the knee goes the other. Keeping that straight line between the toes and hips is important, especially when performing squats, lunges, plyometrics or playing sports like tennis and golf.







3. FEEL YOUR ENTIRE FOOT ON THE FLOOR – When you are standing, don’t lean too far forward on the balls of your feet or too far back in your heels. Keep yourself grounded by feeling your entire foot on the floor, from the toes to the balls of your feet, the instep and finally the heels. Remember the POWER comes from the ground, so feel it before your lifts. This is important when squatting and lunging. Even when bench pressing, you want to use the POWER you can get when your feet are grounded to move through your feet, legs and finally arms to help BLAST the weight.

4. CONTRACT YOUR ABS – When you pull your navel towards your spine, you are contracting your abs. This will protect your back and keep you in a neutral position. I encourage you to focus on doing this ALL THE TIME. When you are at the computer, driving your car, about to lift a weight, performing core and abs exercises or just standing up chilling – CONTRACT YOUR ABS. You will be surprised how this can help you strengthen your core and help prevent lower back pain. Do this during all exercises, but be aware when doing FUNK 50 ABS and CORE workouts.

5. ROLL YOUR SHOULDERS BACK – This is my all-time favourite! When you roll your shoulders back and down it keeps you chest lifted. Try doing this before you perform and exercise and will soon find out how much more the exercise targets the muscle you are focusing on. For example, try the FUKN crazy 28’s, but Roll your shoulder back and down before you do the workout. Believe me if you are a male – 10-15lbs should be more than enough and for a female 2-10lbs will do it. You can try this with the dumbbell or barbell curl, as well.

6. KEEP YOUR NECK LONG - Keep your neck long as if you were coming out of your head. You will find in yoga and Pilates, instructions often ask you to keep your neck long and it makes sense. This is a natural way to help elongate the body and relieve the stress and pain in your neck and shoulders. Be careful not to lean your neck back or will strain the area. Be aware of keeping your neck long when are performing seated rows and standing exercises.
 
 
 
 
 

7. NEVER LOCK YOUR KNEES – This is one of the most important points to remember. Locking your knees is when you jam your knees to a fully straight position, forcing the joint to lock at its end range of movement. You want to keep your knees soft, or slightly bent whenever doing any exercises. The real reason you should never lock your knees is because you put excessive stress on your knee, meniscus, etc which in turn increases your risk for injury. When you lock the knee, the joint, not the muscle, is doing all the work, and the muscles were designed to do the work. Be extremely aware of this when doing leg exercises, like machine presses, leg extensions, leg curls as well as squats and stiffed legged deadlifts. All exercises!
 
 
 
8. KEEP YOUR WRIST STRONG – Keeping your wrists strong and straight are key when lifting weights. Putting your wrists to far forward or to far back, while lifting weights, puts stress on your wrists, forearms and even the shoulders. When you are performing curls, especially, keep your wrist straight and rigid. It allows you to control the weight better and in all instances lift heavier. Your risk of injury decreases, as well. Be aware of your wrists when you are lifting weights off the rack or performing curling exercises.
 
Funk Roberts
 
 

WHAT KEEPS ACTRESS GENA LEE NOLAN LOOKING AND FEELING SO YOUNG?

YOUTH JUICE





by Tara Hitchcock

Posted on October 6, 2009 at 8:06 AM

Updated yesterday at 8:30 AM

Actress Gena Lee Nolan of Baywatch and husband, former Phoenix Coyotes, Cale Hulse gives us the lowdown on YouthJuice, an anti-aging product hailed by medical professionals as a powerful preventative and proactive answer to daily health.

Funk

I am extending the preferred customer pricing for those reading this article. There are no sign up fees, no hassles and it gets delivered directly to your door.


NUTRITIONAL HEALTH JUICE – YOUTH JUICE

WWW.OURWORLDNETWORK.COM/FUNKROBERTS

Contact me if you want to be a personal distributor and supplement your regular income with residual income  funkroberts@gmail.com

I use it, I love it, I endorse and I make some extra money as a distributor.  This is the real deal.  It is a key part of what keeps feeling and looking great. 
 
I am taking 2 bottles with me to Thailand as well.

NUTRITIONAL HEALTH JUICE – YOUTH JUICE
WWW.OURWORLDNETWORK.COM/FUNKROBERTS

THE GUARANTEED WAY TO LOSE WEIGHT

WHAT TO EAT TO LOSE WEIGHT

The problem with people in their quest for weight loss is that is so confusing. There are so many diets out there, how can you not be confused.

Fitness Guru, Vic Magary (http://www.gymjunkies.com/) has the answer for you. He lays out exactly what to eat. Its fool proof, if you follow it and it works. I pretty much stuck to this type of eating during my 20 pound weight loss over 6 weeks.

Funk’s #1 diet tip: IF IT COMES IN A WRAPPER OR OTHER PACKAGING, DON’T EAT IT

Read this great article at Vic Magary http://www.gymjunkies.com

Ever get confused by all of the weight loss diets out there?


Yeah me too…

Low carb, low fat, high protein, high fiber, Chinese tea secrets, 2 day fasts, detox diets…. It’s all WAY too confusing for new dieters. Dieting should be simple to follow. If it’s simple, all you need is the will to stick to your diet and you’ll see REAL RESULTS (quickly I might add).

We’ve broken this weight loss diet down so that it’s as simple as possible for you to follow. This diet is intended for people who want to…


• lose body fat quickly (which equals weight loss)
• maintain lean muscle mass


How to lose weight


Weight loss, in the most basic sense, comes down to simple arithmetic. You must eat less calories than you burn. Period. And the best way to go about creating this caloric deficit is a combination of diet and exercise. But you already knew that. Let’s get to the meal plan. . .

I can sum the meal plan up in six simple words: Eat small well balanced frequent meals. But you want more specifics than that right? Ok, here we go.

Eat 3 meals and 2 snacks each day. And if you must, you can add a third snack. Space each meal or snack about 3 hours from the previous meal or snack.

Weight loss meal plan

Eat and drink the following with reckless abandon:

• Spinach

• Broccoli

• Green, Red, or Yellow Pepper

• Cucumber

• Apples

• Asparagus

• Cauliflower
• Green Beans

• Kale

• Celery

• Pretty much any green leafy vegetable with the exception of iceberg lettuce

• Water



 

Eat 2 - 4 servings of the following throughout the day:

• Carrots

• Bananas

• Berries

• Peaches

• Plums

• Oranges

• Pretty much any fresh fruit you like

Eat one 4 - 6 ounce lean serving of the following with each meal. Preparation should be grilled, steamed, baked, or stir fried - no breaded and fried foods!:

• Turkey breast

• Chicken breast

• Steak

• Pork

• Fish

• Also consider eggs (2 or 3)

Eat one serving of the following with each snack. Truth be told, I recommend you avoid dairy during your weight loss quest, but if you feel you need it, eat it with you snacks:

• Almonds

• Walnuts

• Cashews

• Natural peanut butter (no sugar, no salt added)
• Yogurt

• Low-fat cottage cheese

• Low-fat milk

 

Eat these only with your meal that follows your fitness training and only in limited portion:

• Oatmeal

• Brown rice

• Legumes

• Potatoes

• Whole wheat bread

• Whole wheat pasta

• Other whole grain food items

Use the following in extremely limited portions or not at all:

• Salad dressing

• Butter

• Cheese

• Other condiments

Foods and Drinks you MUST stay away from to lose weight

• Soda (tons of sugar and lots of empty calories)

• Alcohol (empty calories and usually leads to bad food choices when drinking)

• Sugar

• Fast Food

• Creamy salad dressings (Ranch, 1000 Island, etc.)


Example of weight loss meals

Ok, so what does a day’s worth of meals and snacks look like? Check out the sample below:

6:00am Fitness Training - CHECK OUT THIS WORKOUT
7:30am 2 eggs scrambled in non-stick pan with chopped green pepper and onion, 1 piece of wheat toast dry, small fruit cup of berries, melon, and pineapple, 1 cup of coffee black.

10:30am 10 almonds, 1 apple.

1:00pm Large spinach salad with cucumber, celery, grilled chicken breast, and 1/2 table spoon of Italian dressing.

4:00pm Handful of walnuts, 1 orange.

6:30pm Grilled flank steak, large portion of steamed asparagus, small side salad with Romaine lettuce, tomato, and small amount of vinegrette dressing.

9:00pm 4 celery sticks with small amount of natural peanut butter.


Some other final tips:

• Drink a large glass of water with each meal and snack.
• Pre-cook and prepackage your meals and snacks on one day for the rest of the week. I usually do this on Sunday. This is MUCH easier if you eat the same meals each day.

• Keep a food journal and track your weight loss progress. You should be losing about 2 pounds per week. If you’re losing less than that, you probably need to tighten it up. If you’re losing more than that, it might be time to add that third snack.

• IF IT COMES IN A WRAPPER OR OTHER PACKAGING, DON’T EAT IT

If you have any comments or questions, feel free to post them below!

BURN FAT, GAIN STRENGTH AND INCREASE YOUR CARDIO WITH THIS WORKOUT

An intense short workout, with little rest is the key to burning fat while increasing strength and cardio. If this is your goal then this is your workout.

Larry Devingt, a good friend of mine, work colleague and subscriber to Funk Fitness sent this workout to me last week. He is a long time gym rat, and was used to lifting BIG WEIGHTS with proper form. So when he sent me the below workout, it surprised me.

Larry said, “I’ve been listening and reading your workouts and decided to try something new, to increase my conditioning, burn some fat and challenge me”

The result is an upper body and lower body split that Larry is gracefully giving to those that want results, but do not want to spend useless time in the gym. Larry added, “You want to make sure that you use light weights, good form and keep the heart rate up, but that will natural happen from the intensity of the workout”.

Larry puts, “I like these types of workouts for the first month or so, to strengthen the heart and lungs to prepare me to transition into heavier weights and workouts”.

I forgot to mention that Larry is just getting back into the gym after a 1 year layoff and he is in his mid forties. This is the workouts he starts with.

My hats off to him!

This workout is intense, challenging and results driven.

Do these workouts for the next four weeks, increasing your weight slowly, not sacrificing the number of reps. You will see results.

In terms of rest period, there are none. But if you need to take 3-5 second breathers between and during sets, feel free. JUST GET IT DONE!

Thanks for this workout Larry.

If you have any workouts that you want to share please send them to funkrtoberts@gmail.com  and I’ll post them on the blog.

So once again, do this workout for the month of October and let Larry and I know about your results. I’ll keep you posted on Larry as well.

UPPER BODY WORKOUT:


Program: High reps & light weight
Workout time: under one hour.

Alternate between chest and back. Move from one station to next and begin. No rest in between exercises. You can take a breather if you can’t finish the reps, but no longer than 3-5 sec. (Pray that the next station is across the room or that someone else doing a set when you get there. That’s your only breaks! )

WARM UP - 5 min stationary bike

CHEST AND BACK
3 sets of below superset no rest in between sets
a) Flat bench/ 20 reps
b) Seated rows /20 reps

3 sets of below superset no rest in between sets
a) Dips/ 20 reps
b) Pull downs/ 20 reps

SHOULDERS – GIANT SET
3 sets of below giant set with no rest in between exercises – that’s 180 reps in a row. Use light weight
a) Dumbbell presses/20 reps
b) Side laterals/20 reps
c) Bent over rows/20 reps.

ARMS
3 sets of below superset no rest in between sets
a) Barbell curls
b) Triceps pushdowns – 20 reps per set

ABS
2 sets of below superset no rest in between sets
a) Leg raises 25 reps
b) Crunches 25 reps

JOG
20 minute jog on treadmill

STRETCH
Stretch for 20 min. – focus is on upper body  – this makes it less painful the next day

LOWER BODY WORKOUT

Program: High reps & light weight
Workout time: under one hour

Move from one station to next and begin. No rest in between exercises. You can take a breather if you can’t finish the reps, but no longer than 3-5 sec. (Pray that the next station is across the room or that someone else doing a set when you get there. That’s your only breaks! )

Not bad for an old guy!

WARM UP – 10 min stationary bike or walk treadmill
LEGS
3 sets of below superset no rest in between sets
a) Leg Extension/ 25 reps
b) Leg Curls/25 reps

Barbell Squats - 3 x 25 reps – rest for 90 seconds

Calf Raises – 3 x 25 reps – rest for 30 seconds

ABS
2 sets of below superset no rest in between sets
a) Leg raises 25 reps
b) Crunches 25 reps

RUN/JOG
Run/Jog on treadmill for 30 min. at speed of 3.5 - 4.5


STRETCH

Stretch for 20 min. – focus is on legs – this makes it less painful the next day

LASTLY, ADD ANOTHER WORKOUT DAY OF YOUR CHOICE


Good Luck and LEAVE COMMENTS!