FOUR WARRIOR BODYWEIGHT WORKOUTS - VIDEO

The workouts in the my Warrior Bodyweight Workout Series are amazing for developing pure strength and conditioning, while getting ripped. These challenging workouts can be done by both Men and Women and if you are just beginning, cut the prescribed reps/time in half.

Make sure to warm up and stretch before and after each workout.
Connect with your inner WARRIOR!!

GLADIATOR WORKOUT



ONE MINUTE INTERVAL PER EXERCISE - DO AS MANY REPS AS YOU CAN - PERFORM 2 ROUNDS WITH REST


GLADIATOR CIRCUIT
1.INVERTED ROW - OVERHAND GRIP
2.PUSH UPS
3.SKIPPING
4.PRISONER SQUATS
5.DIPS
6.SKIPPING
7.BACK EXTENSIONS
8.CRUNCHES
9.SKIPPING
WORKOUT TIME: 18 MINUTES
 

SAMURAI WORKOUT



SAMURAI WORKOUT
GIANT SETS -
PERFORM EACH SET TWICE WITH NO REST IN BETWEEN - REST 1 MINUTE BEFORE GOING TO SET 2

BEGINNER - CUT THE REPS IN HALF AND REST AFTER EACH ROUND


SET 1
CHIN UPS - 20 REPS
CLOSE GRIP PUSH UPS- 20 REPS
SPLIT BOX JUMPS - 20 REPS


SET 2
ALT LUNGE - 20 REPS
BENCH DIPS 20 REPS
SPLIT BOX JUMPS - 20 REPS

SET 3
GOOD MORNINGS 10 REPS
BICYCLE CRUNCHES 30 REPS
SPLIT BOX JUMPS 20 REPS



VIKING WORKOUT



VIKING WORKOUT


INVERTED ROWS - UNDER HAND
MOUNTAIN CLIMBERS
REVERSE LUNGES
PARALELL DIPS
HIP RAISES
CRUNCHES
BURPEES

ADVANCED 3 ROUNDS
PERFORM EACH EXERCISE FOR ONE MINUTE EACH AND REST FOR 1 MINUTE BETWEEN ROUNDS - COMPLETE 3 ROUNDS

MODERATE 3 ROUNDS
PERFORM EACH EXERCISE FOR 30 SECONDS EACH AND REST FOR 1 MINUTE BETWEEN ROUNDS - COMPLETE 3 ROUNDS

BEGINNER 2 ROUNDS
PERFORM EACH EXERCISE FOR 30 SECONDS THEN REST FOR 30 SEC AND MOVE ONTO NEXT EXCERCISE - COMPLETE 2 ROUNDS


SPARTAN 450




SPARTAN 450 WORKOUT
3 ROUNDS - ADVANCED
2 ROUNDS - MODERATE



PULL UPS 20
SPIDER PUSHUPS 20
FORWARD TO REVERSE LUNGE 20
BENCH DIPS 20
SUPERMANS 20
BICYCLE CRUNCHES 25
JUMPING BOX JUMPS 25


Now it's your turn
Good Luck

Funk Roberts

HOW WAS YOUR LUNCH OR DINNER TODAY?

Did you eat something healthy? How is your post-Christmas diet coming along?


In 2010, you need to go after your fitness, nutrition & wellness goals with passion. Oprah admitted she didn’t achieve all of her weight loss goals for 2009.

We all need help to get there. You do not have to do it alone. As any successful person will tell you, in order to achieve your goals you need a team behind you.

Having a personal trainer, wellness coach, nutritionist, yoga instructor and supportivefriends, maybe just what you need to achieve your fitness, weight loss & healthy eating goals.

Let the FIT, FIRM ‘N FAB team help you get there.

Achieve your weight loss goals now! Change your eating habits! Feel better about yourself!

Join the FIT, FIRM ‘N FAB crew in January for our Fitness Weekend Getaway for Women (don’t worry all the activities will be indoors!) and our new 8-Week Online Body Transformation Program.


In 2009, you looked after everybody else. Now it’s your turn. Give back to yourself.

Don’t let another year pass you by without achieving your weight loss, fitness & better nutrition goals.

Lose weight. Eat better foods. Be healthier.

Sign up now for FIT, FIRM ‘N FAB 2010!

Have a happy & healthy New Year!! We hope to work with you soon!

Davelle, Funk & Laura

P.S. Sign up this week and take advantage of our Boxing Week special for you - holding over our early bird pricing. Don’t delay CLICK HERE NOW!

P.P. S Sign up with us now and work off all those holiday treats!

P.P.S.S. Convince a friend to sign up with you and we’ll give you a special gift!

WWW.FITFIRMANDFAB.COM

GUYS ARE YOU LOOKING FOR A NEW STYLE, NEW BODY AND NEW ATTITUDE?

The New You Crew Video - Episode 1

Check out Funk Roberts  (3:11) demonstrating a great Kettlebell back exercise
The New You Crew - Ryan Shanahan, Tiffany and Funk Roberts




Funk Roberts

HOW TO HAVE MORE ENERGY

How to Have More Energy
By Kardena Pauza
Easy Veggie Meal Plans

If you eat a larger than normal meal or a calorie dense meal, do you notice how tired you feel afterwards?

This is what I call FOOD COMA.

This is where you get extremely tired and you start to regret stuffing yourself, but it’s too late the DAMAGE is done. You can barely keep your eyes open and all you want to do is crawl up into a ball and go to sleep. You can’t focus or concentrate on work and even a simple conversation takes effort. All you want to do is lie down.

So many people have this experience on a daily basis. In fact, I was just like this during high school when I would gorge on fast food and pizza and junk.

But this is not how your body should feel after meals.

With the Vegetarian Lifestyle, you won’t be sleepy after you eat. In fact, you’ll be alert, mentally sharp, and physically ready to take on the world.

By eating high nutrient low calorie foods, you will eliminate the side effects from food comas. I guarantee you’ll have more energy with the Veggie Meal Plans diet than you have on any other diet – simply because you will NOT be restricting your calorie or nutrient intake – in fact, you’ll be able to fill yourself up with our delicious foods.

I love making smoothies because they give me so much ENERGY in the morning.

I’ll blend different fruits and vegetables with a little protein powder to make easy to digest and energizing drinks. I’ll also add a tiny bit of fresh ginger to give it a zing and anti-inflammatory properties. You won’t get the same energy or health benefits from a plate of bacon, eggs, and white-flour pancakes!

I also love to make fresh, flavorful soups. And it’s easy too.

I make soups in the blender or food processor, such as a simple tomato gazpacho soup, or Mexican green soup, or an Asian inspired coconut curry soup. These soups can be warmed on the stove or eaten at room temperature. These foods are full of life! I use everything from carrots, celery, broccoli, cilantro, basil, onions, coconut, apples, oranges, lemon, and a variety of spices.

I make these really great wraps using a low-carb tortilla, romaine lettuce leaf, or a collard green leaf as the wrap shell.

Each wrap is lovingly filled with fresh veggies like spinach, sprouts, green onions, cilantro, avocado, tomatoes, and then I add hummus, salsa, or herb seasonings/salt.

I also make a pate from sunflower seeds and spices, tempeh, or seitan, which makes the wrap filling, very nutritious, and energizing!

These are just a few ways in which you can fill up on nutrient-rich foods that will leave you energized and feeling great day after day.

CLICK BELOW TO GET YOUR COPY OF KARDENA'S BOOK

FUNK ROBERTS ON CRIBS - VIDEO

The New You Crew TV - Cribs Video

Check out the New You Crew lifestyle transformation online TV show. Funk is the Fitness Transformation Specialist for Men. This is the sneak peak Cribs episode of the host Ryan Shanahan.

Watch Funk working out at 4:59 of the vid.




Stay tuned for more details and episodes!

SUFFERING FROM POOR DIGESTION?

Suffering from Poor Digestion?
By Laura Discepola, ROHP/RNCP
www.fitfirmandfab.com
 

Do you have gas, bloating, abdominal distension, bad breath, flatulence, heartburn, headaches, irregular bowels? Do you feel tired after eating a meal; have undigested food particles in your stools or vertical ridges on your fingernails?

Well, you are experiencing Digestive Issues!

There is hope. You can reduce the above mentioned symptoms by avoiding eating while working, driving, watching television, when you are upset, in a rush or on the go because they all contribute to interrupting the digestive process.

Below are some healthy tips and new habits to form that will improve your digestion and overall health.

Top 10 Ways to better your digestion:

1. Don’t eat when you are stressed. Take a time-out to eat your meal peacefully (take an actual lunch break at work) and you will find that you are more productive afterwards. Stress eating or eating when you are rushed slows down the digestion process.

2. Take only small sips of room temperature water with meals, never large glasses or ice cold water.

3. Consume smaller balanced meals more often. Try eating 5-6 smaller meals a day instead of 3 square meals. Your body only needs so many calories at any given time, larger meals usually get stored as fat because you can’t burn off all those extra calories. The more food in your stomach, the harder digestion becomes.

4. Find the time to sit down and relax while you enjoy your meal (and no, driving or eating on the subway does not count).

5. Avoid caffeinated beverages because they promote premature dumping of stomach contents into the small intestine which means that the food has not yet had the opportunity to fully digest.

6. Chew every forkful of your food until it’s almost liquid - take your time. Not only will it help with digestion but it will also help your stomach send a signal to your brain to let it know that it’s full so you don’t overeat.

7. Try adding 1/2 tsp per day of Celtic sea salt in a glass of warm water, it is needed to make HCl (Hydrochloric acid which is necessary for digestion)

8. Food combinations such as protein and sweets, or fruit right after meals are to be avoided. Sugars are digested in the intestine, but protein and fats remain in the stomach for several hours. When sugars, which normally pass through the stomach within minutes, are mixed in the stomach with protein and fats, putrefaction occurs causing gas, bloating and fermentation.

9. Say thank you! Take just a quick moment before you eat to feel appreciation for the food in front of you or for someone special in your life. Some say that to be grateful can have a great impact on the vibration of the food you are about to consume whilst helping digestion.

10. If the above recommendations do not help, consider taking a natural digestive enzyme containing HCL and bile to help with digestion. Note, if you experience a burning sensation while taking the digestive enzyme, you may in fact have an overactive stomach and should consult your physician.

Laura Discepola, ROHP/RNCP
Registered Nutritional Consulting Practitioner
laura.cnp@rogers.com  647.408.7142
www.fitfirmandfab.com

How to Get a Firm Booty & Toned Arms Video

THE NEW YOU CREW
The New You Crew are Make Over Specialists Transforming your Body - Style - Attitude

Look out for Funk Roberts  and the New You Crew

Funky Fat Blasting Workout #1

Since returning from Thailand I haven’t had a chance to train (no excuse) and I just found out that I will be fighting early in 2010 and more importantly I have a video workout shoot in 2 weeks. What does that mean?

1. Crazy Interval and Strength Workouts
2. Clean up the diet and nutrition


So I went to the basement and devised this NUTBAR workout. This workout is definitely one that is FAT BLASTING and CONDITIONING building. It killed me folks.

The workout combines Kettlebells, Plyometrics, Core and Abs, Bodyweight Strength and good old fashion Cardio.


It Killed Me! 

NOTE: I felt like Bugs Bunny when he was at the mansion of the crazy doctor and he tripped him in slow motion (with William Tell Overture in the background playing) into the water and then Bugs trips into the water and says "NIIIIGHTY NIIIIGHT"

I just wanted to sleep after.

Try it, leave a comment and let me know how you did.

Funky Fat Blasting Workout #1

1. 2 Arm KB Swings
2. Push Ups
3. Jump Squats with KB - Goblet Jump Squats (thanks Super Trainer Sincere Hogan)
4. Mountain Climbers
5. AB Crunches (elbows to knees)

50-40-30-20-10 with no rest



Perform all exercises 50 reps each, then 40 reps each then 30 reps etc - ALL FOR TIME

MY TIME: 20:14

IT’S YOUR TURN!


GOOD LUCK

THE QUICKEST WAY TO LOSE WEIGHT

THE QUICKEST WAY TO LOSE WEIGHT

By Davelle Morrison

Davelle Morrison is a certified Yoga Instructor & Personal Trainer and Co-creator of FIT, FIRM ‘N FAB Fitness, Nutrition & Wellness for Women. Join the FIT, FIRM ‘n FAB team for a weekend fitness getaway in January 2010 and ONLINE BODY TRANSFORMATION Program at www.fitfirmandfab.com


Recently I noticed a new commercial on TV that talked about a new weight loss program where you didn’t have to attend meetings or workout like you were in the military or stop eating bad foods. All you need is to reduce the portion size of everything you put in your mouth. Apparently if you buy this little gadget and put it in your mouth, you’ll eat less and all of your weight loss problems will be resolved at last!


I was so appalled watching this commercial because as anyone can tell you who has achieved serious weight loss. It’s never about the quick fix. The quick fix doesn’t last.

You must educate yourself about the right foods to put in your body and become more active to ensure a healthier and stronger body. Even Oprah says if there was a quick fix, she would have found it by now and even she, the mighty O, must work out 5 days/ week to ensure results.

Unfortunately, our society is so caught up in the quick fix that most fail to remember that it was the tortoise who won the race and not the hare. Slow and steady always wins the race in the end.

Small changes can make a huge difference one year from now. Set small goals for yourself to work out more often and eat better foods.

Join Funk Roberts Fitness Mailing List

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AB WORKOUT FOR WOMEN - VIDEO

FIT FIRM N' FLAT ABS
10 MINUTE WORKOUT

This is the original 10 minute workout made famous by the 18 ladies at the first Fit Firm n’ Fab Fitness Weekend Getaway for Women. It’s raw but its good.

This workout will definitely strengthen the abdominal area, but you still have to focus on proper nutrition to get rid of the fat around the tummy. This works because there is constant tension on the abdominal region for 10 minutes which forces your muscles to work hard, which will make them stronger.

Do each exercise for 30 seconds one after the other with no rest.

Use the Gymboss Timer to keep you on track, only $19.95: click here

Perform this workout twice a week for a month, and I guarantee you will feel and see a difference.

COMING SOON THE 4 WEEK FIT FIRM AND FLAT ABS PROGRAM FOR WOMEN WITH WORKOUTS, NUTRITION, WELLNESS BEST EXERCISES FOR YOUR CORE.

FIT FIRM N FLAT ABS 10 MINUTE WORKOUT
Perform each exercise for 30 seconds one after the other with no rest.

1. In & Outs
2. Unicycles Forward
3. Reverse Unicycles
4. Up and Over’s
5. Funky Frogs
6. Bicycles Crunches
7. Scissor Kicks
8. Hip Hop Raises
9. Left Side Oblique Crunches
10. Right Side Oblique Crunches
11. V-Ups
12. Leg Holds – 3 inches off ground
13. Leg Holds – Open and Shut
14. Leg Circles Clockwise
15. Leg Circles Counter Clockwise
16. Crunches
17. V-UP – Right Hand to Left Leg
18. V-Up – Left Hand to Right Leg
BONUS ONE MINUTE FINAL ROUND
19. Bicycles – 1 minute Bonus round

Stretch the abs!

GET YOUR GYMBOSS TIMER HERE ONLY $19.95

WWW.FITFIRMANDFAB.COM

MMA PHUKET CHAMPIONSHIP WORKOUT - VIDEO

FUNK ROBERTS MMA WORKOUT FOR POWER, STRENGTH AND CONDITIONING

This is a highlight of the workout that I did while training at Tiger Muay Thai and MMA Academy in Phuket, Thailand

I would usually go crazy and do this workout after my morning training sessions, just to exhaust myself to the fullest, or I would do this workout during the afternoon when it was hot..hot..hot!

DOUBLE CLICK TO SEE YOUTUBE VERSION


FOR MORE GREAT WORKOUTS SUBSCRIBE TO FUNK YOUTUBE TV CLICK BELOW
HTTP://WWW.YOUTUBE.COM/MARCROOPS


I love this workout because it includes Plyometrics, Kettlebells, Bodyweight, Speed, Agilty and Endurance.  This is guaranteed to increase your strength, power, explosiveness and endurance, all needed for the typical MMA fighter, no matter what level you are at.

Both men and women can do this as well.  I trained with a female and she even added in some crazy exercises of her own.

So try these workouts at your gym and start at the Beginner level and work your way to the CHAMPIONSHIP WORKOUT

NOW IT'S YOUR TURN!

BEGINNER CIRCUIT 
3 ROUNDS – 3 MINUTES EACH - 30 SECONDS EACH EXERCISE - 1 MINUTE REST


1. TWO HANDED KB SWINGS 24 KGS (NOT SHOWN)
2. SIDE TO SIDE BENCH HOPS
3. PULL UPS
4. DIPS
5. DUMBBELL PUNCHES – 10 LBS
6. SPINNING AS FAST AS YOU CAN WITH TENSION


CHAMPIONSHIP CIRCUIT
5 ROUNDS – 5 MINUTES EACH ROUND - 30 SECONDS PER EXERCISE – 1 MINUTE REST AFTER EACH ROUND

1. KB SNATCH R – 32 KGS
2. KB SNATCH L – 32 KGS
3. BENCH/BOX JUMPS
4. DOUBLE KB SQUATS – 24 KGS EACH
5. BENCH HOPS (BENCH SIDE TO SIDES)
6. PULL UPS
7. DIPS
8. TIRE TUCK JUMPS
9. DUMBBELL PUNCHES – 10 POUNDS
10. SPINNING AS FAST AS YOU CAN WITH TENSION

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