JUMP UP AND WINE CARIBANA WORKOUT VIDEO

CARIBANA WORKOUT VIDEO FOR GUYS AND GALS

The Caribana Festival celebrates its 43rd anniversary in 2010, it is the largest Caribbean festival in North America.

Caribana was created in 1967 as a community heritage project for Canada's Centennial year. Based on Trinidad Carnival, the Festival now also includes the music, dance, food and costumes of Jamaica, Guyana, the Bahamas, Brazil and other cultures represented in Toronto - the world's most culturally diverse city.

I thought it would be fitting to help those revellers look good while they dancing and prancing through the streets of Toronto tomorrow.

I have two great workouts; one for the guys that want to have the big arms and ripped chest when they take off those shirts in the hot sun.

For the women I have an awesome butt workout to ensure you have the tight behind, while they jiggle and dance to the music.

Now you are ready to FETE, have a great Caribana Weekend!

Biceps and Chest Workout


Do this workout before you leave for the parade and your arms will be ripping through your shirt.





Tight Butt Workout for Gals


If you are looking for this tight booty, perform this workout before you hit the streets and butt and men will thank you.




Funk Roberts

LEARN HOW TO LOSE WEIGHT FAST AND KEEP IT OFF FOREVER (VIDEO)

FIT FIRM 'N FAB FITNESS WEEKEND GETAWAY FOR WOMEN - AUGUST 27th -29th 2010




Our Fit Firm N Fab Weekend Getaway for Women will give you all the tools you need to get that healthy lifestyle for you and your family.


Check out the video clips from last year’s Fit Firm N Fab Weekend and then sign up to get the Early Bird Pricing that ends August 31 at 11:59PM. We have about 10 Women that have taken advantage of this weekend and this pricing already so hurry!

MAKE YOUR WEIGHT LOSS GOALS A REALITY!


ENJOY:

Fitness Bootcamp Class

Yoga & Stretch Classes

Butt & Core workouts

Fitness Seminars

Fit, Firm & Flat Abs Workout

Nutritional Seminar

Healthy Cooking Workshop

Meditation Class

Weight loss Seminar

Wellness Seminar

A Weekend with 3 Personal Trainers

6 Healthy & Nutritious Meals

Great Accommodations

Great Camaraderie

 

SIGN UP TODAY - CLICK HERE

HOW I LOST 25 LBS, GOT RIPPED AND MAINTAINED IT!

Do You Want to Lose Weight

DO NOT pollute your body with processed foods, packaged foods; take out like McDonald's, junk food, soda/pop, alcohol and frozen microwave meals.

I actually use the Lean Body Cookbook to help keep me lean and ripped

If you love food AND you love losing fat, you absolutely must get this recipe book here:

The Lean Body Cookbook <= 207 delicious recipes to help you get lean.

It's the biggest and best healthy lean body cookbook I've ever seen.

Plus, you get lean body meal plans for fat loss to help you get the body you want without living on boiled chicken and broccoli every day. Get ready to eat delicious food while losing fat.

DOWNLOAD THIS LEAN BODY COOKBOOK PACKAGE CLICK HERE

CLICK HERE TO ORDER

PLYOMETRICS AND SPRINTS FOR MMA (VIDEO)

PLYOMETRICS AND SPRINTS FOR MMA
www.funkmma.com





Do you want to know what is hands down the single most important physical attribute you need as a mixed martial artist? Frank Shamrock summed it up nicely when he said “Conditioning is your best submission hold.” When it comes to MMA, conditioning is definitely King!

There’s no question that strength, flexibility, power, and explosiveness are all important for mixed martial artists. However, they all take the back seat when it comes to conditioning. Your MMA workout must have a heavy emphasis on conditioning because once your gas tank is empty, your strength, flexibility, and power don’t mean a whole lot.


Try this workout before you train, on its own or end of a session with it. This workout is very labour intensive and requires a lot of energy expenditure. I would start with a 3-4 km run before starting this with a good stretch afterward.

HURDLE JUMPS TO SPRINTS -
10 Total Rounds



Purpose of this workout is to jump over 4 hurdles off two feet and immediately sprint for 45-50 yards

10 Rounds
 
Plyometrics Hurdles followed by 40 yard Sprints (walk back to the hurdles and explode!!!!!)



Hurdle Jumps
Set up 4 hurdles (Lebert Equalizer) so that you have enough room in between to continuously jump over each one. You will jump over each hurdle one of three ways:

Beginner - Jump over the hurdle. Stabilize the body and then proceed to jump over the next hurdle.

Moderate - Jump over the hurdle then take one or two double hops and jump over the next hurdle.

Advance - Continuously jump over the hurdles...

Funk Tip - Make sure you use your arms to help you explode over the hurdles

 
Sprints

Running plays a great part in MMA and Thai boxing training, however its benefits are gained though an array of different running methods in order to develop leg strength, speed, endurance, stamina and develop good cardiovascular health.

Sprints develop explosive speed; it produces fast twitch muscle, which is good for executing fast kicks and reflexes

When sprinting, your breathing pattern should be rapid and deep so getting large volumes of oxygen into the lungs and the carbon dioxide that causes the lactic acid to be produced, out.

Now you have a new dimension to add to your MMA workouts. Apply this workout to your regime and you can have tremendous explosive conditioning as your ally every time you step into the ring or on the mat.

Your Friend and Coach
Funk Roberts
http://www.funkmma.com/
http://www.funkrobertsfitness.com/
http://www.lannamuaythai.ca/

A GOOD EASY GARLIC CHICKEN RECIPE

One of the things readers ask me all the time is for good healthy recipes. Now, I am not a Registered Nutritionist, but whenever I need a good recipe, I go to the NutriFitness Magazine website. It is actually run by my good friend Georgette Pann who is an ACE Personal Trainer, SCW Sports Nutritionist, a Physical Therapist Assistant and former bodybuilder. She knows her stuff.

In the future, I will bringing you awesome healthy recipes from the NutriFitness Magazine website, but if you are stuck for something to make, go to the website and look through hundreds of great recipes for Breakfast, Lunch, Dinner, Appetizers, Dessert, Drinks and Snacks.

 This is what I ate last night.

EASY GARLIC CHICKEN

Sprinkle chicken breasts with garlic powder, onion powder and seasoning salt - then sauté and enjoy. Couldn't be easier! Great recipe for quick and easy meal, even for the pickiest eater!






Here's What You Need


• 2 teaspoons garlic powder

• 1 teaspoon onion powder

• 3 tablespoons butter

• 4 skinless, boneless chicken breast halves

• 1 teaspoon seasoning salt

Instructions


1. Melt butter in a large skillet over medium high heat.

2. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder.

3. Sauté about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.


Nutrition Facts

Servings: 4, Calories: 214, Fat: 10.1g, Cholesterol: 92mg, Sodium: 395mg, Carbohydrate: 1.7g, Protein: 27.6g

Add NutriFitness Magazine to your Favourites

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http://nutrifitness.fitpromag.com/  

ARE MEN FITTER THAN WOMEN?

Have you always wanted to know which sex is fitter...Men or Women.  Davelle Morrison from Fit Firm and Fab has your answer.

The Canadian Health Measures Survey conducted by Statistics Canada released its findings in January 2010. It confirmed what most fitness professionals already know. As a nation, we are not getting any fitter. And for women, their fitness results are worse than men.

The Canadian Health Measures Survey found that “maximal aerobic power (VO2 max) is higher in males across all age groups indicating that males have better aerobic fitness levels than females at all ages.” Are women too busy with their household duties to take some time out for themselves?

Despite the fact that many women work outside of the home, they are still expected to manage the majority of household duties including child rearing, cleaning, cooking & shopping with very little help from their male counterparts. No wonder women are too exhausted to exercise after completing all of their household duties.

Aerobic fitness levels are higher in Canadian males than in females across all age groups. What is disturbing is that across all categories from Good, to Very Good, to Excellent, males were outperforming women in terms of their aerobic fitness scores.

According to the study, aerobic fitness is defined as “predicted maximal aerobic power (in millilitres per kilogram of body weight per minute, or ml/kg/min) is an estimate of the maximum volume of oxygen an individual can utilize per minute of exercise relative to their body weight.”

Aerobic fitness is critical in the prevention of many cancers, diabetes, heart disease & high blood pressure.

The Conclusion? The percentage of Canadians of normal weight declined significantly, and the percentage in the combined overweight/obese category increased significantly.

 Women must take some time out to invest in themselves so that they can remain healthy for their families. Women spend so much time looking after the health of those in their household but need to remember to look after their needs too.

Fit, Firm and Fab is hosting a Fitness Weekend Getaway for women to help them on the road toward a healthier lifestyle. The event will offer fitness bootcamp, kettlebell exercises, running clinic; core workouts to increase muscular strength and aerobic fitness levels.

The weekend also offers Yoga, Meditation; a wellness seminar to help them with relaxation and goal setting. A Registered Nutritionist will host a hands-on cooking workshop and nutrition seminar to help them reduce their obesity levels.

The weekend is engineered to arm women with the tools they need to achieve a more fit, firm and more fabulous lifestyle after they leave the weekend.

Last year’s event was very successful and won them the praise of participants with comments such as, “This was a wonderful weekend! There was so much information, advice and just the right amount of push…Thanks so much.”

The weekend takes place at the picturesque at Still Point Yoga Retreat located in Prince Edward County. To sign up & learn more visit http://www.fitfirmandfab.com/

By Davelle Morrison, Fit, Firm N Fab

SIGN UP FOR FIT FIRM N FAB TODAY

SYNERGY OF THE FIVE P'S

This week I read a great article from Fitness Coach and Trainer Nick Tumminello. He has written many articles for Men’s Fitness, Women’s Health, Fight Magazine, the list goes on. He also coaches Personal Trainers, Coaches and Athletes. One of his great philosophies to a successful weight loss program or any fitness program is his Four P’s. I took that information and added a 5th that I think is also very important.


Today is a rest day for you, but please read through the FIVE P’s, Print them off and put it on your fridge, the desk at work or anywhere you think would be worthwhile to remind the importance of the Synergy of the Five P’s


SYNERGY OF THE FIVE P'S
 
Many of us are motivated to train for different reasons. Some want to execute better on the field or outperform the competition in a tryout or a match. Others may want to improve their quality of life in order to better enjoy their day to day activities. Hell, perhaps some of us just want to look better naked.


Whatever the motivating factor that has pushed you to train, what drives all of us to train is often very similar. We all strive for self improvement and to feel better about ourselves. Regardless of your wish to win a game or match, function better daily or just look sexier in the mirror--all of the above are rooted in a deeper desire to feel better about ourselves.

We strive for the same fulfillment in our lives too. It could be the champion athlete, hard working professional, or stay at home parent, but we all wish to accelerate with our jobs, possessions, relationships, etc.--because they help to identify who we are. We associate them with success and success makes us feel good.

How we train is an excellent representation of how we chose to live our lives. Like life, training should be attacked with the following five traits. Purpose, Preparation, Persistence, Passion and Pride. It’s called the Synergy of the Five P's (P5) because these traits acting together create an effect greater than that predicted by knowing only the separate effects of the individual parts.

PURPOSE:
 
A goal: This puts a rock-solid rationale behind your efforts. You're more likely to follow through to the end of your journey with purpose driving you down the path. Whether it is the path of least resistance or the road less traveled, maintaining your focus on your purpose keeps you on the road.
 
 
 
 
PREPARATION:

Nothing in life gets done properly without planning and preparation. Imagine knowing you were to have a child and did no preparation for the birth or after. It just wouldn’t work. The same type of thought must apply to your everyday life. When you go to the gym, you should already know exactly what workout you are doing so it can be an intense effective workout. Prepare your meals beforehand so you do not find yourself slipping into eating the junk food that may readily be available. Being prepared keeps you focused and on the right track to success

 
 

PERSISTENCE:


Anything worth having is worth working for. Although we might be able to get by going through the motions, it is with persistence and hard work that we arrive at our destination with a sense of accomplishment. Training can often take a toll on our physical and mental toughness yet it is with persistence that we plough through the hurdles.


 
 
 
 
 

PASSION:


A word that breeds enthusiasm, positive energy and as a result--success. Love what you are doing and remember why it is important to you. Passion exceeds technique. When you play with passion you separate yourself from mediocrity. Take care of the small things passionately and the big things will most likely take care of themselves. I love this picture, it shows the type of passion you need to have for whatever you do in life. 

 
 
 

PRIDE:


Having a sense of pride in your training is key. It is here that you are proud of your journey and your end reward. Your training is a part of your identity. Small people will try to belittle your ambitions, but the really great people make you feel that you, too, can become great. Alongside of pride is respect and its imperative to respect yourself, your training, as well as your opponents. Even setbacks and losses present an opportunity to learn and self improve.

 
Use the Synergy of the Five P's in your training and in your lives as well. Discard the toxic things that interfere with your goals. A poor diet, a bad habit, a negative person. Why would you NOT deserve the very best and to give your all. After all, whether your training is a need or a want, it is important to you.
 
As with life, "If a thing is worth doing, it is worth doing well. If it is worth having, it is worth waiting for. If it is worth attaining, it is worth fighting for. If it is worth experiencing, it is worth putting aside time for." I encourage you to practice the Five P's in your training and in your life.


STAY HUNGRY WITH PURPOSE, PREPARATION, PERSISTENCE, PASSION, AND PRIDE.

 

ABS WORKOUT VIDEO

THE BLACK DRAGON AB WORKOUT VIDEO





This ab workout is a great finisher and mid-sections strengthener.  Great for fighters that need to toughen up the abs or anyone else that wants their stomach hard as nails.  Remember you need the propoper nutrition if you ever want to see the six pack, bit this workout will give you a head start.

THE BLACK DRAGON ABS WORKOUT
PERFORM 1 SET OF THE AB WORKOUT AS A FINISHER

HIP THRUSTS - 50 REPS
BICYCLE CRUNCHES - 50 REPS
SIDE CRUNCHES - 50 REPS
WIDE LEG CRUNCHES - 50 REPS

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HTTP://WWW.RONVANCLIEF.COM

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FUNK'S 8 DIET MUST DO’S

8 DIET MUST DO’S


Here are 8 must do’s in your diet to help you shape up, slim down and expose those abs that you work so hard for.

1. EAT BREAKFAST

Eating breakfast kick-starts your metabolism, gives you energy and increases your weight loss. Make sure you have a breakfast that combines, whole grains, protein and fruits and vegetables. People who eat a healthy breakfast have an easier time losing weight and keeping it off






2. GET A DIET STRATEGY


Make sure each meal or snack has one thing from each group. A) Whole Grains or Healthy Carb B) Lean Protein C) Fruit or Veggies. This is a foolproof strategy to weight loss and a healthy lifestyle.

3. PROTEIN, PROTEIN, PROTEIN

At every meal or snack always ask yourself “Where is the protein” Add it, if it is not there. Those that stick to the 40% Carbs, 30% Protein and 30% Healthy Fat, generally lose more weight than those that got more calories from Bad Carbs.




 
 

4. WHOLE GRAINS


Whole grains are a super- food. Research shows that those that eat more whole grains have smaller waistlines. Whole grains are packed with nutrients and fibre and take longer to digest. White grains hit your system quickly, causing insulin levels to rapidly rise and fall. That’s why you get that body meltdown after a white pasta meal. Next time you shop, make sure Whole Grains are on the top of your food list, especially cereals, pasta and bread.



5. BUY MORE UNPROCESSED FOODS


Processed foods are high in calories, refined sugar bad fats and low in nutrients. Stock up on the unprocessed foods that have the healthy fats, vitamins, minerals, fiber and antioxidants that you need. When you go shopping stay out of the middle aisles and stick to the perimetre.

6. DRINK WATER


I must say this to you all the time, but water is so important to a successful weight loss and a healthy body. Sometimes just by drinking water you can curb your food cravings or cure an upset, bloated stomach.

Replace sugary drinks, soda and diet soda with water and you will consume fewer calories and lose more weight. Have a glass of water with every meal and snack.

 

7. EAT HEALTHIER SALADS

A lot of times I see people make a salad with great intention, but absolutely sabotage it by adding croutons, bacon bits and fatty salad dressing; that’s a cardiac arrest waiting to happen. Without all the added extras a salad can give you all the nutrients and be filling with fewer calories.

One of my favourite salads is Chicken and Spinach Salad. Start with Baby Spinach Leaves; add tonnes of vegetables like Tomatoes, Cucumbers, Peppers, Fresh Herbs top of the entire salad with grilled lean chicken breast. Use oil and balsamic vinaigrette and you are set.

8. FIBRE

Fiber is fundamental to digestion and proper assimilation of consumed. Did you know that simply adding an extra 6g of fiber per day to your diet will be enough to help you start losing weight again.

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ODE TO EXERCISE

ODE TO EXERCISE

No matter my race, my colour, or language

You take me as I am and

Make me better

Gradually you can change me

Inside and out

You ask for a minimal investment

And return much more value than money itself

You make me care about

What I do and how I feel

I function better

I feel better

I have less chance of illness

Stronger than any drug

You are my NATURAL high

That

I miss if I do not participate in you

In life

If I were a doctor you would be included in

Every prescription

You challenge all of us

You are contagious

Pass it along….

-unknown

WOMEN BOOTCAMP WORKOUT #4 (WORKOUT VIDEO)

FEN VS FUNK BOOTCAMP WORKOUT FOR WOMEN (VIDEO)

This is a great workout that you can do at home and is actual the Week 4 Workout from Fen vs Funk Bootcamp.  It's an awesome and challenging bodyweight workout.  Join over 600 women making incredible body transformation changes and sign up for the free click here:  FEN VS FUNK 4 WEEK BOTCAMP CHALLENGE FOR WOMEN


WORKOUT INSTRUCTION




FOLLOW ALONG DEMO




Fen vs Funk 4 Week Free Boot camp Challenge for Women.

Join for Free Today!
http://www.fenvsfunk.net/

Welcome to the Fen vs Funk 4 Week Free Bootcamp Challenge for Women. The online Challenge was created by two of Canada's Top Fitness Trainers, Fenley Fearon and Funk Roberts.

The goal of the challenge is to help women of all ages, races, shapes and sizes to embrace a healthier, fit lifestyle. Through weekly online workouts, nutrition plan, supplement tips and health and fitness information all the women that participant will have the tools to a flatter stomach; firm arms, legs and butt; lose some inches; increased energy and confidence and lose weight.
http://www.fenvsfunk.net/
 
 

THE BLACK DRAGON WORKOUT VIDEO

THE BLACK DRAGON WORKOUT (VIDEO)




THE BLACK DRAGON WORKOUT


PERFORM 3 SETS OF WORKOUT WITHOUT REST BETWEEN EXERCISES.
REST FOR 90 SECONDS BETWEEN SETS

THE BLACK DRAGON WORKOUT
PUSHUPS - 30 REPS - BODYWEIGHT
PULL UPS - 10 REPS - BODYWEIGHT
BARBELL BICEPS CURLS - 20 REPS – 60LBS
STANDING DUMBBELL SHOULDER PRESS - 20 REPS – 45 LBS
CHEST FLYES - 15 REPS – 40LBS
BARBELL SQUATS 20 REPS – 135LBS
INCLINE CHEST PRESS - 15 REPS – 70LBS
PARALELL DIPS - 20 REPS - BODYWEIGHT

　

THE BLACK DRAGON ABS WORKOUT
PERFORM 1 SET OF THE AB WORKOUT AS A FINISHER

HIP THRUSTS - 50 REPS
BICYCLE CRUNCHES - 50 REPS
SIDE CRUNCHES - 50 REPS
WIDE LEG CRUNCHES - 50 REPS


RON VAN CLIEF - THE BLACK DRAGON - WWW.RONVANCLIEF.COM

Kimurawear has joined forces with the Legend Ron Van Clief AKA Black Dragon, Ron is a 10th Degree Red Black Belt. Ron is known for his numerous roles in some of the most Classic Martial Arts of our time. For of his roles were in films like Black Dragon - 1974, Super Weapon - 1975, Kung Fu Fever - 1979 & Bamboo Trap - 1979 to name a few.

The respect Ron has earned in the Martial Arts World is amazing, in 1994 Ron entered into the UFC Octagon to face Royce Gracie, becoming the oldest competitor to date at age 51. At age 60 Ron entered his last competition before retiring by winning the All American Karate Championships at age 60. Kimurawear is very proud to have The Black Dragon as part of the Kimurawear Family, as we offer a fully lic. Vintage Apparel Line for this Legend.


PURCHASE YOUR BLACK DRAGON T-SHIRT TODAY - CLICK HERE  WWW.KIMURAWEAR.COM  

　

FUNK ROBERTS BOOTCAMP STARTS JULY 10, 2010 SIGN UP TODAY

Funk Roberts Boot Camp is alive and kicking.  SIGN UP TODAY!

JASON BARRETT MORGAN LOSES 15 LBS USING SPARTACUS WORKOUT CHALLENGE

Congratulations to Jason Barrett Morgan who lost 15 lbs using the 4 Week Spartacus Workout Challenge.  Jason, you look awesome!!!!

Jason joins a long list of people who have lost weight, ripped up, become more muscular or changed their body completely using the free Funk Spartacus Workout

JOIN THE SPARTACUS REVELOTION TODAY!

EAT FIBER FOR FAT LOSS

Fiber is fundamental to digestion and proper assimilation of consumed. Did you know that simply adding an extra 6g of fiber per day to your diet will be enough to help you start losing weight again.

Here are three specific fiber-rich foods have been shown in research to help you lose weight and are easy to add to your diet.

 
 
#1 - Black Beans
 
A half-can of black beans gives you over 15 grams of protein, and Men's Fitness rated black beans as the CHEAPEST source of protein available. And Women's World magazine reported that black beans help keep the weight off 25% more effectively.
 
Black beans give you a double dose of fat fighting nutrients thanks to having both protein and fiber, and you'll be full all afternoon if you have black beans for lunch.

#2 - Nuts

Nuts get a bad rap, but a recent study in the Archives of Internal Medicine showed that eating 2.4 ounces of nuts per day helps you lower your cholesterol - without gaining weight. And other studies have found that replace carbs with almonds helps you LOSE weight.

These are the perfect snack.

#3 - Fruits and vegetables of all kinds

In a study I stumbled across in the American Journal of Clinical Nutrition (85: 1465-1477, 2007) found that subjects who ate more fruits and veggies while on a low-fat diet were able to lose more weight than other subjects.

By the way, check out these amazing properties of your favourite fruits:

Kiwis - one of the best sources of vitamin C Cherries - decrease inflammation and may help alleviate arthritis Grapefruit - reduces cholesterol Strawberries - fights cancer Blueberries, spinach, walnuts - increase memory

You can make an amazing spring salad from spinach, walnuts, blueberries, and strawberries, OR you can take those, add almond milk and a banana and make a refreshing smoothie.


For vegetarian blender drink recipes, go here: Easy Veggie Meal Plans


Funk