Sunday, January 31, 2010

FREE ISRAELI COUNTER TERRORISM UNIT WORKOUT



Hey,


I always love to share cool workouts and exercises with you. Have you ever heard of LOTAR?

It is an elite counter terrorism unit in Israel and these folks are bad-ass.

LOTAR also refers to a system of self defence that is also taught along with KRAV MAGA, as one of the most effective forms of self-defence ever devised. KRAV MAGA was developed in Israel as a practical method of self defence, since Israel has some of the most dangerous streets on the planet (in certain areas).

Anyway, the point of my post is that one of the elite "Master Trainers" of LOTAR is giving away a free workout for the next few days. I just tried it and it is kick-ass.


CLICK HERE FOR YOUR WORKOUT

I thought I would pass on this great free workout and video. This will be the same conditioning techniques that this advanced military unit uses to stay in top shape.

I believe the full-blown course will have manuals and 54 videos!

I'm not trying to distract you if you are currently following another workout plan.

(If you are following an effective workout plan, then just stick with it.) ...I just knew some of you would think that this is cool.

CLICK HERE FOR YOUR WORKOUT

Good Luck


Funk Roberts

PS: I think the free download will go away once the paid product is launched...and the free download is a workout in itself.

Oh, I forgot to mention that you get a detailed video as well as a manual for free for the next few days.

PPS: If you are a Police Officer you should love this

CLICK HERE FOR YOUR WORKOUT

Thursday, January 21, 2010

BEST SUPPLEMENT FOR MUSCLE AND STRENGTH - VIDEO

SILVER BULLET 1500 - KRE-ALKALYN (CREATINE) - VID




I want to premise this by telling you, I am not sponsored or get paid by Supplementsource.ca.  In fact, you get 10% off all supplements and vitamins when you put "FUNK" in the discount code, so get to it!!!!

I love Silver Bullet.  I'm not much on muscle building supplements but this is different.  Silver Bullet has done so much for my muscle and strength.  Don't get me wrong, I still workout and train at maximum intensity, but this gives me that exrtra edge. 

Even though I lost quite a bit of weight (okay a lot of weight) when I went to Thailand, I was still very musclular and that was without a tonne of bodyweight, kettlebell or gym workouts - that's when I knew this was an amazing product. 

I told my buddy from work to purchase Silver Bullet ...he came in the next day in sure disbelief on his face, and this guy has been training for over 20 years, knows his supplements, knows his training, has trained with world class bodybuilders, he knows the goods.  HE LOVES IT..still talks about it today..  In fact he baffled that, his strength and muscularity increased, while losing fat...CRAZEEEE!

GO GET SILVER BULLET NOW!

Here is some great information on Silver Bullet...see for yourself

BUY IT TODAY AND GET IT DELIVERED TO YOUR DOOR













What is Silver Bullet Kre-Alkalyn?
Silver Bullet Kre-Alkalyn is "buffered creatine" that does not convert into creatinine prior to reaching skeletal muscle tissue. Refer to the chart to the right, and you will see that Kre-Alkalyn is patended and registers at an incredible PH rating of between 12 and 14. This is important, because it preserves the state of the creatine until it has entered the skeletal muscle, which is exactly what you want.

Is Silver Bullet Kre-Alkalyn another fly by night creatine product?
Absolutely NOT!! Large amounts of money has gone into research and patenting of Kre-Alkalyn. It is PROVEN to work and will be around for many years to come!

Will I get the 'water bloat' so typical of regular creatine?
NO! That's what makes Silver Bullet Kre-Alkalyn so remarkable. You will enjoy amazing lean muscle and strength gains, all without any water bloat whatsoever!

Will I experience any nasty side effects while using Silver Bullet?
NO! Silver Bullet Kre-Alkalyn will give you ZERO side effects!

Will I lose the gains I make while using Silver Bullet?
NO! Because Silver Bullet does not cause water retention, you will not lost the muscle that you gain while using it. Many users of creatine monohydrate report a weight loss (and strength loss!) of 10 pounds or so when they discontinue use, this is due to the large amount of water that is retained with regular creatine. This does not happen with Silver Bullet, the gains you make will be all yours!

How quickly can I expect to see results from Kre-Alkalyn?
From the very first dose! That's right, loading is NOT necessary, Silver Bullet Kre-Alkalyn delivers results from the first day you start taking it!

Can females use Silver Bullet 1500?
Absolutely! The fact that Silver Bullet delivers incredible strength gains with absolutely ZERO water retention makes it perfect for both males and females who desire lean muscle and strength gains.

What types of athletes use Silver Bullet 1500?
Typical users of Silver Bullet include Cyclists, MMA Fighters, Bodybuilders, Runners (both sprinters and long distance runners), Swimmers and the list goes on and on! If you need strength with no water bloat, Silver Bullet 1500 is your best bet!

8 ENERGY ZAPPERS



We all feel tired and wiped from time to time, but when you're constantly feeling drained, it might be time to look at what's bringing you down. These are 8 things that are actually sapping your energy and pulling you down during the day.



  1. Sugar
  2. Energy drinks
  3. Energy pills
  4. Skipping meals
  5. Processed foods
  6. Negative “people”
  7. Stress
  8. Lack of sleep

  Funk

Tuesday, January 19, 2010

HEALTHY COUNT FUNKULA BREAKFAST VIDEO

COUNT CHOCULA IS BACK - FUNK STYLE!!!!





 Healthy Count Funkula Breakfast

The most important meal of the day is breakfast. Eating in the morning sets you up for a powerful day, both physically and mentally. Breakfast also revs up your metabolism to start your fat burning process.

I remember when I was a kid I used to eat Count Chocula Cereal and loved it. But alas all that disgusting sugar and crap would kill me now.

So I have created a healthy alternative - Funk’s Healthy Count Chocula Breakfast

This is an easy to make healthy breakfast for men, women, children and my all-time favourite 7:00AM breakfast. It takes 3 minutes to make - Makes one serving
  • Bowl of plain oatmeal, 1 packet plain oatmeal (make your oatmeal with extra water for the protein powder)
  • 1 scoop of Milky Whey Chocolate protein powder - ½ scoop for children
  • Assorted chopped fruits blueberries, strawberries, banana, blackberries, kiwi, apple - you can put as much or as little fruit you want and be creative
Mix it up and serve warm.



Healthy Funk Berry Breakfast
This is an easy to make healthy breakfast for men, women, children and my all-time favourite 7:00AM breakfast. It takes 3 minutes to make - Makes one serving

  • Bowl of plain oatmeal, 1 packet plain oatmeal with extra water (for protein)
  • 1 scoop of Milky Whey Strawberry protein powder - ½ scoop of children
  • Strawberries, blueberries, blackberries - any berry
 Mix it up and serve warm.

Protein powder is fine for kids, assuming no allergies. You may want to use half a scoop for those under 10-11 years old.



  
GET YOUR MILKY WHEY PROTIEN POWDER BELOW
Milky Whey Protein - get 10% off. Put "funk" when you check out



BEST DAMN EXERCISES FOR YOUR LEGS PERIOD VIDEO

Wow, do I have a series of workouts and exercises for you over the next few weeks. It’s like a challenge in a way!

I have put together my BEST DAMN EXERCISES FOR EACH BODYPART PERIOD series for you.

Now here is the challenge. Over the next few weeks you I am going to be giving you a tonne of exercise and I want you to try them. That's rightI want you try them...
 
Now I am not saying for you to go out and lift the same weight or with the same insane intensity...but what I am asking you to do is try these exercises. These are the best exercises that you need to have in their arsenal if you go to a gym.

You don’t have to them every time you go, but they have to be part of your fitness training

So now for your best damn challenge this week.

BEST DAMN EXERCISES FOR YOUR LEGS PERIOD!

 



Beginners – Try the exercises with no weight and if you cannot do the full movement, that okay...you can work towards that over the up-coming weeks


Intermediate – Try the exercises with low weight and focus on proper form, while controlling the weight

Advanced – Add more weight, perform with a FULL RANGE OF MOTION, and be intense

Perform each workout with intensity folks, that means if you are not leaving the gym soaked in sweat, then you didn’t work hard enough

INTENSITY TIP #23
Decrease your rest period in between exercises, that’ll rev up the engine

Your Fitness Coach and Soul Brutha #1
Funk Roberts

Subscribe to Funk You Tube Channel for great workouts, nutrition, health and fun

Wednesday, January 13, 2010

THE 8-WEEK ONLINE BODY TRANSFORMATION PROGRAM FOR WOMEN




THE 8-WEEK ONLINE BODY TRANSFORMATION PROGRAM
 
Begins February 2010

 
How many times have you gone to a health-related seminar and left with great information but did not do anything with it because you felt you were alone and had no guidance afterwards?

 
Well the FIT, FIRM ‘N FAB team wanted to change that. So we have worked hard and developed our 8 Week Online Body and Lifestyle Transformation Program for all women that want to make change in 2010 and beyond. You can change your body in 8 weeks and be in the best shape you have ever been. This may be the first time you can finally conquer that dreaded New Year’s resolution of getting in shape.

Let the FIT, FIRM ‘N FAB team coach you on your path to fitness & health in February 2010!

Now for the exciting part, how does it work?

Think of this as a personal training program Online via E-mail x 3. Not only do you get daily home workouts and videos, but add nutrition and meal plans, yoga, meditation, wellness and much more!!!
 

 
You will have a certified fitness and personal training professional, Registered Nutritionist and a Yoga Instructor for 8 weeks to ensure that you continue and are successful in your lifestyle transformation.

YOU CAN’T BEAT THAT!


 
8 WEEK ONLINE PROGRAM OVERVIEW

With this program you will receive everything you need to change your body, accelerate your energy, gain muscle tone, and burn fat, all while having the tools to make this a permanent lifestyle change.

8 Week Transformation E-book with Home Fitness and Yoga Workouts, Nutrition Guide, Supplementation information, Motivational and Wellness Tips
 
Weekly Home Workouts with Video sent to your inbox 

Nutrition and Meal Plan with Grocery List sent to your inbox 

Recipe-of-the-week sent to your inbox 

Yoga Workouts and Stretches 

Weekly Nutritional Tips 

Weekly Meditation and Wellness Tips 

Supplement Tips 

2 Live Webinars

 

FIT FIRM 'N FAB FITNESS WEEKEND GETAWAY




FIT FIRM 'N FAB FITNESS WEEKEND GETAWAY FOR WOMEN JANUARY 29 – 31, 2010

GET THE TOOLS YOU NEED TO TRANSFORM YOUR BODY AND LIFESTYLE FOREVER!

Introducing FIT FIRM 'n FAB Fitness Weekend Getaway for Women

You will learn to develop a FIT Body, FIRM Arms, Butt & Core, and a FAB Nutritional and Wellness Lifestyle. Join Fitness Expert Funk Roberts, Karmic Fitness & Registered Nutritionist Laura Discepola for a weekend of a Lifestyle Transformation…

The FIT, FIRM and FAB professional team have put together an amazing weekend of incredible fitness and yoga classes, no nonsense nutrition, life-changing presentation, wellness and meditation classes and unforgettable fun with some great women.

This is a can’t-miss weekend!




What Can You Expect During This Weekend?

FITNESS BOOTCAMP CLASS
Join Funk Roberts for an amazing bootcamp workout style workout that includes cardiovascular, speed and endurance, partner resistance, plyometrics, strength training with kettlebells, core exercises, military calisthenics and more.


















YOGA AND STRETCH CLASS
Davelle from Karmic Fitness will take you on a relaxing journey that will help you to increase your range of motion, flexibility, tone the muscles and detoxify your body.


















BUTT AND CORE WORKOUT 

Funk and Karmic will take you through an exhilarating Butt and Core class. Get ready to tighten up the butt and strengthen your core.























FIT, FIRM AND FLAT ABS WORKOUT
This workout was made famous by the Fit, Firm and Fab crew. It’s only 15 minutes, but it’s the most abs effective workout, that will flatten your tummy


MEDITATION CLASS
Enrich your body,  your soul and learn meditation techniques that will take your mind to a positive place. Improve your general health and cope with the stresses of life with this class.


NUTRITION AND WEIGHT LOSS SEMINAR
Laura D will coach you through our very popular nutrition seminar and give you the truth about carbohydrates, proteins, fats, vitamins and minerals and how together, they contribute to your inner health, weight loss and overall healthy body and mind.



















FITNESS SEMINAR
Funk Roberts gives you all the tools you will need to help you on your journey to a healthier and fitter lifestyle. Funk teaches tips and benefits of adding exercise to your life.




















WELLNESS SEMINAR
Davelle will give you a unique insight into the importance of engaging your mind in your journey into fitness and health.





 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
ONE ON ONE CONSULT AND NEW COOKING WORKSHOP!!!!
Laura D will guide you through an interactive and hands-on cooking class that will teach you how to prepare healthy, well balanced and delicious meals in no time! Bring your appetites! 
 






 
 
 
 
 
 
 
 
 
ONE ON ONE FITNESS CONSULTATION WITH FUNK
Funk will listen to your goals and give you exercise tips to help you reach them faster.  
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
5 NUTRITIOUS AND HEALTHY MEALS
Get served 5 amazing meals that will give you the nutrients you need to get you through this action packed weekend. Snacks are always available as well.
  







 
 
 
 
 
 
 
 
 
 
 
 
 

 SHARED ACCOMMODATION
Accommodation (shared) on a Lake in the Picturesque Bay of Quinte in Prince Edward County Country Retreat with Spectacular sunsets.
 
 

 
 












GREAT FUN AND EVEN BETTER COMPANY
Bond with women from all walks of life with similar fitness and health goals as you.







 
 
 
 
 
 
 
 
 
8 WEEK FOLLOW UP PROGRAM

How many times have you gone to a health-related seminar and left with great information but did not do anything with it because you felt you were alone and had no guidance afterwards?
 
Well the FIT, FIRM ‘N FAB team wanted to change that. So we have worked hard and developed our 8 Week Online Body and Lifestyle Transformation Program for all women that want to make change in 2010 and beyond. You can change your body in 8 weeks and be in the best shape you have ever been. This may be the first time you can finally conquer that dreaded New Year’s resolution of getting in shape.



 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Monday, January 11, 2010

Diet vs Exercise Video - Next Episode

Remember that funny video I posted last year about “You Can’t Out Train a Bad Diet - diet vs exercise”? It’s by main man Craig Ballantyne.

Well I have another episode for you; in fact you can see all 4 Episodes from this one video if you click the links. But check out the episode that I have for you below:



Here is another episode in diet vs. exercise. Today in the diet corner we once again have Brad Pilon, this time he will be snacking on 2 espresso brownies each weighing in at around 300 calories and he'll wash that down with a 700 calorie Starbucks frappacino.

Representing the exercise corner, I'm going to perform a series of 1-armed kettlebell snatches with a 35 pound kettlebell.

As Pilon gulps down the frappacino, I am working very hard at a pace neither I nor any other individuals in the gym would typically go at. The point here is that individuals can mindlessly consume calories before and after meals and it not even register with them.

Now that Brad has finished off both of his snacks and consumed nearly 1400 calories, I have completed 60 snatches of the KB swings and burned about 50 calories. Although the kettlebell swings did burn a lot of calories, in a short amount of time, it pales in comparison to the calories Pilon took in.

The results speak for themselves and t is very apparent that diet once again wins the battle in diet vs. exercise. This is precisely why individuals who go to the gym and work really hard for an hour are not going to burn fat if  they are consuming so many calories mindlessly. You just can't out train a bad diet.

Visit Turbulence Training to get your FREE sample fat burning workout.

Click here to get started:  http://www.turbulencetraining.com/

REACH YOUR FITNESS GOALS IN 2010



I always get a great feedback from this article, so I thought I would repost it.

The most effective way to learn something is through repetition. I started last year with this article and as we move into 2010, I give you the 4 elements to help you achieve your fitness goals.

Whether your goal in 2010 is Fat Loss, to become Lean, Toned and Strong, or to gain Size and Strength, there are 4 elements that play an important role to help you reach it; Weight Training & Stretching, Aerobic Exercise, Diet & Nutrition and Supplementation.

Resistance Training and Stretching

Weight training is the most important trait of weight loss and muscle gain. Did you know that one pound of muscle mass added to your body can burn up to 50 extra calories each and every day? Resistance training will burn away the fat during your workout and will continue to do so after you have stopped exercising for the day. The stronger you become the quicker those fat reserves will go away. A good daily stretching or yoga program helps to keep the body lean, the muscles limber and you off the injury shelf.

Cardio Exercise

Cardio exercise programs are the primary means of maintaining your heart health and helping you to lose unwanted fat. Whether you walk or run, swim or bicycle, do interval training, or better yet I prefer lifestyle exercise activities such as tennis, beach volleyball, hiking, dancing, etcetera…they are the type of activities that you don't think of as exercise; they create a passion in your life and will lead to a lasting victory over your weight problems.


Proper Nutrition

There is no single dietary program that works for all people. You must eat 6 - 7 meals per day and each one should contain protein and carbs. Don't allow yourself to get hungry. Keep your appetite in control with smaller meals and healthy snacks in between.


Supplementation

In the quest for your goal, diet supplementation is the last of the elements that you need to add to your regimen. Multivitamins, protein, glutamine and depending on your goal a creatine or weight gain product and a fat burning product are great starts. Supplements make it much easier to get the necessary nutrients to build muscle and can even give you an advantage and enhance your training when taken right and combined with a good diet. Keep in mind to check with you physician before you take some supplements

Make this a start to your new 2010 lifestyle and remember there is no quick and easy weight loss or muscle gain program.

Funk Roberts

DOWNLOAD YOU FREE REPORT HERE “8 TIPS TO A SUCCESSFUL FITNESS RESOLUTION”

CLICK HERE

Friday, January 8, 2010

BEGINNER BODYWEIGHT WORKOUTS FOR WOMEN VIDEO

BEGINNER BODYWEIGHT WORKOUTS FOR WOMEN

The new year has begun and it is usually a very busy first week.  The kids are back to school, you are back to work or university/college and it's tough to find time to go to exercise.  But you have to start exercising now or you will never start.

Well I have two great beginner bodyweight workouts that target the entire body.  You to use the workout twice a week at home, the gym or outside.  These will help get your muscles adapted to strength training before starting to use weights. 

If you are looking to gain muscle? Wanting to shape and sculpt your legs? Hoping to tone up your butt? Maybe you are trying to firm up your chest, abs, and arms or all of the above, this is a start.

Using bodyweight exercises are great, as you use more muscles during each movement especially your stabilizers.  The exercises you use in this workout will help you  build strength and burn more calories.


BODYWEIGHT WORKOUT #1





BODYWEIGHT WORKOUT #2




BEGINNER WORKOUT #1
Muscle Adaptation

6 Exercises
10 reps per exercise or body part
2 Sets per exercise
Rest for 30 seconds between sets

WORKOUT #1
1.SQUATS 2 SETS OF 10 REPS
2.PUSH UPS 2 SETS OF 10 REPS
3.BACK EXTENSIONS 2 SETS OF 10 REPS
4.JUMPING JACKS 2 SETS OF 10 REPS
5.BICYCLE CRUNCHES 2 SETS OF 10 REPS PER SIDE
6.PLANK 2 SETS TO FAILURE





BEGINNER BODYWEIGHT WORKOUT 2

 Muscle Adaptation
Workout #2

6 Exercises
10 reps per exercise or body part
2 Sets per exercise
Rest for 30 seconds between sets

1.LUNGES
2.DIPS
3.HIP EXTENSIONS
4.BURPEES
5.IN AND OUTS
6.BIRD DOG

 
 
DOWNLOAD YOUR FREE COPY OF THE "7 SECRETS TO LIVING A MORE FIT FIRM AND FAB LIFESTYLE"

VISUALIZE AND GET YOU IDEAL BODY

Think the power of thought isn’t powerful enough to create a great physique? Think again. Envision every day how you want to look. Never lose sight of that mental image. As you work out, imagine specific bodypart on that ideal body and picture how they might look while straining with barbell or kettlebell. The more vividly you can visualize your ideal physique, the closer you’ll come to achieving it.

Funk

Thursday, January 7, 2010

Obesity Surpasses Smoking as Top Health Threat: U.S. study

Obesity surpasses smoking as top health threat: U.S. study
By Allison Cross, Canwest News Service January 6, 2010



Obesity is now a bigger overall threat to people's health than smoking, according to results of the longest ongoing health study of adults in the United States.

Obesity causes as much or more disease than tobacco, says the study, conducted by researchers from Columbia University and the City College of New York. It adds that while smoking rates are starting to decline, obesity now shortens as many or even more healthy lifespans than tobacco use.

"Health impacts of obesity are, in many ways, much larger, than the health impacts of smoking," said Dr. Arya Sharma, chairman for obesity research and management at the University of Alberta. "(Smoking) in the end, is limited to heart disease and cancer."

The study, conducted over 15 years, was based on interviews with more than 3.5 million people and calculations of the number of "quality-adjusted life years" (QALYs) lost to obesity and smoking.

Quality-adjusted life years are a measurement of the quality and quantity of a life lived, and assign higher scores to perfect or good health, and lower scores to illness, injury and death.

Between 1993 and 2008, smoking in American adults declined by 18.5 per cent, while the proportion of obese people increased by 85 per cent, the study says.

Overall, smoking caused more deaths but obesity has a greater impact on illness, said the researchers.

The results of the study support what doctors and researchers have been saying for many years in the U.S. and in Canada, said Sharma.

There's nothing to indicate the results of the study aren't mirrored in the Canadian population, he said.

Obesity is a complex disease that can lead to diabetes, liver disease, heart disease, sleep apnea, joint replacement and other problems, said Sharma, who added that the effects of obesity are often treated, but not the obesity itself.

"It hits people at young ages now. We're looking at an epidemic of childhood obesity," Sharma said. "None of the prevention methods that are being implemented are showing any signs of working. To be effective, they would have to be pretty drastic."

A study presented in October at the Canadian Cardiovascular Congress in Edmonton said obesity, high blood pressure and high cholesterol are affecting Canadian teens at alarmingly high rates and are increasing over time.

Sharma said the study demonstrates that anti-smoking campaigns have been effective, but the same approach can't necessarily be taken to combating obesity.

"The factors causing obesity are so entrenched in our Western lifestyle, from everything starting from how we build our cities and our food policies," he said. "It's not just about going out and eating healthy or exercising more. It is, in fact, very difficult for people to eat healthy and exercise more given the lifestyle that most of us currently have."

Social stigma is no longer an excuse not to speak openly about the dangers of obesity, said Dr. David Lau, president of Obesity Canada and a medical professor at the University of Calgary.

"In 2004, the U.S. surgeon general already announced that obesity has overtaken tobacco as the No. 1 public health enemy, but now we have data to support it," Lau said. "I think it's very timely after the Christmas holiday, when we've all put on a few pounds, to be more alerted to the fact that obesity is not something to be dismissed."

The diabetes epidemic in Canada has been fuelled by an obesity epidemic and children and young adults have become susceptible to diseases that normally afflict people in their 40s and 50s, Lau said.

"Of course, we have to talk about genetic predisposition but, be that as it may, the major driver for Type 2 diabetes is not genetic. It has to do with our eating habits," he said.

Taken from the Gazette
http://www.montrealgazette.com/index.html

Monday, January 4, 2010

2010 TABATA DUMBBELL WORKOUT FOR FAT LOSS - VIDEO

20-10 DUMBBELL TABATA WORKOUT

The Tabata Workout was invented by Dr. Izumi Tabata in Tokyo, Japan. The basic principle is this: A Tabata interval is 20 seconds of maximal work followed by 10 seconds of rest. Eight intervals or 4 minutes,  of one exercise must be completed before moving on to the next. Sound easy? Not!

This workout is awesome for Muscular Endurance and Fat Loss.

 


DID YOU KNOW? 4 minutes of high-intensity Tabata interval training led to greater fat loss and improvements in fitness than 60 minutes of steady state aerobics!


Tabata 20-10 Dumbbell Workout
You will perform 4 total exercises, resting one minute exercise changes.
Only switch exercises after you complete the eight intervals

Alternate between 20s of work and 10s of rest for each exercise. Eight intervals of one exercise must be completed before moving on to the next.

Exercise List
  1. Dumbbell Press
  2. Alternate Dumbbell Curls
  3. Lying Dumbbell Extensions
  4. Standing Dumbbell Shoulder Press

Funk Roberts


20-10 Dumbbell Workout powered by Workout Muse- Ultimate Tabatas interval workout music. For more custom interval training music please visit: WORKOUTMUSE

 

Friday, January 1, 2010

TOP 10 FUNK ROBERTS WORKOUT VIDEOS OF 2009

FUNK'S TOP 10 FITNESS VIDEOS OF 2009

Another decade has ended and we are now embarking on a new era. I just uploaded my 100th video on Youtube and I promise that in 2010, there will double the video and exercise workouts. Before we fully leave 2009, I wanted to wrap up the year by giving you my picks of my best workout videos of the 2009. From Abs and Kettlebells to Randy Couture and Tabatas, these are the workouts you can truly save and take with you into 2010 and get guaranteed results.


10. ABS OF STEEL - CORE CRUSHERS
This mid-section workout is one that stands out of most of my other Funk 50 Ab Workouts, because this one targets the core. Having sway back and scoliosis, I am always looking for ways to strengthen the core, and this workout is one that does. – Workout Targets core, lower back, abs, butt





9 PLYOMETRICS EXERCISE

Playing pro beach volleyball and being 5’11” I needed to ensure that my jump was high and plyometrics was and still is a key component in my training. As my knowledge became verse and I received my Plyometrics Certification, I started to combine movements to make my workouts and exercises more challenging. This workout is all that and the other. Targets – Chest, Legs, Conditioning, Fast Twitch Fibres, Increase Vertical and Explosiveness







8 RESISTANCE BAND WORKOUT FOR WOMEN
Estella Hom helped me with this workout. I like using resistance bands and I think you can start to strengthen your muscles quickly, especially if you are a beginner or have not worked out in a long time. The tensions of the bands actually force some stabilizing muscles to react. Targets – Full Body






7. SIX PACK ABS - FUNK 50 FOR ABS - ORIGINAL
This is the grand-daddy of Funk Ab workouts. I know that this wasn’t posted last year, but it needs to be on this list. I still do this workout, and love it because it keeps constant tension on the abs which will strengthen the muscles. With over 12,000 views, I think others like it too. – Targets – Abs, Oblique





6. TABATA WORKOUT
In 2010, you are going to see the rise of TABATA workouts, especially from the Funkster. The workouts are super intense and tres effective. You can use any exercise and pretty much get a workout done in 4 minutes. I like to combine 4 exercises. That gives you a 20 minute, muscle building, fat burning workout. Targets – Strength and Conditioning





5. BUTT AND LEG WORKOUT 
The BUTT and the LEGS are two areas you ladies want to firm up. Although this on hasn’t picked up on You Tube, it is an extremely effective workout. Do this for a month and you ass will be tight, Michele will tell you. Targets – Butt, Quads, Hamstrings and Core




4. MMA WORKOUT FOR POWER, STRENGTH AND CONDITIONING
Now we are getting into the MEAT and POTATOES for you hardcore fighters, wanna be fighters, or guys that want to have an amazing physique. I still think MMA fighters are some of the best conditioned athletes in the world and it starts with crazy workouts. I had to go to Thailand to think of this one, but it has caught on and is becoming quite popular. I love this workout because it includes Plyometrics, Kettlebells, Bodyweight, Speed, Agility and Endurance exercises. Targets – Full Body, strength, power, explosiveness and endurance






3. FIT FIRM AND FLAT ABS WORKOUT FOR WOMEN
My Fit Firm and Fab gals blew me away when they completed this 20 minute workout. Women from all walks of life, ages, and fitness levels were able to get through this. This is definitely the signature workout for Fit Firm and Fab for Women and as it picks up on You Tube it will be for women of the world. Thanks Ladies. Targets – Abs, Core, Obliques, Butt






2. MAN MAKER CURLS TO GET THE GIRLS
I laugh when I see watch this video, because such a simple movement, gives you such sleeve busting results. I have always had big arms, especially biceps and secretly I used to do this exercise at home. Well it aint a secret anymore. I have seen guys do this with dumbbells, etc so I’m not the only one who found the FOUNTAIN OF HUGE BICEPS!  - Targets –Biceps, Chest, Shoulders





1.UFC RANDY COUTURE WORKOUT FOR MMA CONDITIONING
This MMA conditioning and grappling workout kicked my ass. Truly one of the hardest workouts I have ever done in my life. I saw the original Randy Couture workout on Youtube and said I gotta do this, but little did I know how challenging it would be. I tweaked it a bit, it was still killer and 27,000 plus people have viewed the video and it starting to pick up too. Thanks to Randy C for putting this workout on the web and  this video being the #1 Funk Workout Video of 2009.
Targets, Full Body, Full Body, strength, power, explosiveness and endurance




5 FATTENING FOODS THAT SABOTAGE YOUR WEIGHT LOSS GOALS

There are tonnes of foods out there that can sabotage your 2010 weight loss goals.  Below are 5 you need to get rid of if you want to sculpt a lean body. 

Last year I dropped 25 pounds in 6 weeks and was ripped.  There are a couple of items on the list that I took out of my diet and saw an incredible difference. 



1. RICE CAKES

Traditionally considered a health food, rice cakes contain considerable amounts of carbs that may stimulate unwanted fat storage and slow down your body's ability to lose fat. Rice cakes are just empty calories that do not fill you up. Extra Carbs!



2. FLAVOURED OATMEAL.


I used to be the king of flavoured oatmeal but realized it had too much sugar.  Now white plain oatmeal is a staple in my diet. The excess sugar in flavoured oatmeal makes them a very poor choice for anyone who wants to get in shape.

Now you must be saying, "Funk, my breakfast is going to be way too plain"  That's when you throw in a scoop of flavoured protien powder and some whole fruit.  Now that's a delicious breakfast.




3. FRUIT  JUICE

Fruit Juice is calorie-dense and high in sugar.  One cup can contain anywhere from 110 to 200 calories.  Always eat whole fruit, not just the sugary juices.  And if you juice, forget about it.  Juicing takes out all the fibre and leaves you with the sugars. However blending fills you with the whole fruit (fibre) and a lot more nutrients




4. MUFFINS

I see this all the time at work or in the coffee shop. People order muffins, thinking they are having a healthy breakfast...WRONG! 
Muffins are one of the most calorie dense foods out there. They normally pack around 450 calories.

The word muffin was invented so that people wouldn’t feel guilty about eating cake for breakfast.




5 ALCOHOL

In the GOOD, the BAD and the UGLY of all foods out there, alcohol is definitely leading the UGLY.  Although alcohol itself doesn't contain fat, it's loaded with calories. 
To make matters worse, excessive alcohol consumption can interfere with the body's metabolism of nutrients, especially protien.


Funk



GET YOUR FREE COPY OF THE "7 SECRETS TO LIVING A MORE FIT FIRM AND FAB LIFESTYLE" – CLICK HERE



The book will be emailed to you, with our welcome letter, when you confirm your email address and complete the FREE sign up process!