Welcome to the Funk Roberts Fitness Blog. Here, I will provide you with useful information that will help you with your health needs. Find fitness tips, workouts, sample diets, nutritional information and motivation to help reach your fitness goals.
If you go to the gym and lift traditional weights they tend to isolate muscles with the intention of bulking the muscle up. This may create "pretty" muscles, but the functional strength and lean muscle you get from bodyweight exercises is more powerful and healthy.
These exercises work your entire body and strengthen it from the core. When you workout you engage all the organs, the glands and the muscles.
Here are 5 reasons to make sure you include bodyweight workouts into your training
1. Very effective at developing a firm, lean, sexy body
2. They are the most convenient form of exercises and can be performed anywhere
3. In life, we use our body as one full body segment, like sitting down, reaching for something on a shelf, turning around, chasing your kids, or any of the hundreds of other movements
4. Your body should be trained mimicking these movements to be best cope with the demands of daily living and sport
5. Machines at gyms can make you stronger, but they are too isolating
Good Luck with today’s work out and GET IT DONE!
Funk Roberts
Sign Up for Funk Roberts Bootcamp
Starting Saturday July 10th @ 10:00AM
With the hot weather in full effect what better time than to learn some healthy BBQ techniques to stay on track and maintain your healthy weight this summer?
Grilling is easy, healthy and oh so delicious! However, be rest assured that is not limited to hot dogs, half pound burgers, juicy and fatty steak, beer canned chicken or sticky sweet and sour ribs. Although the aforementioned sound mouth-wateringly delicious, overconsumption of these higher fat BBQ staples may wreck havoc on your health goals and your waist line.
Did you know you can grill vegetables, fish, breads, pizza and even fruit? Yes, that’s right and with your BBQ heated and ready for some flavour, here are some great ideas for you to try in a healthier way:
1. Try replacing hot dogs for homemade kofta (ground meat skewers) and if you’d like, place them in a multigrain bun. Try my Ground Lamb Kofta recipe:
Recipe: 3.5 oz. extra lean ground lamb (ask your butcher for extra lean) 1/2 tsp each, ground cumin, ginger, garlic A pinch of cinnamon 1 tbsp fresh mint, chopped ¼ tsp sumac (optional) 2 tbsp finely chopped onion
Instructions:
Mix together and form 2 meatballs. Place each meatball on a long wooden skewer and spread along the length of the skewer to make a sausage-shape. Grill until cooked and serve over a tossed green salad or your vegetables of choice.
2. Instead of store bought pre-packaged burgers with 25 + grams of fat each, try making homemade beef burgers with extra lean ground beef. Keep it moist by adding egg whites and extra herbs and spices. Try combining extra lean ground beef and lamb (1/4 lamb, 3/4 beef), fresh rosemary, thyme and garlic to make a mouth-watering burger and better yet, top it off with some low fat goat cheese and grilled onions.
3. If you love condiments, stick to natural ketchup, assorted mustards, relish, lettuce, tomatoes and pickles. Avoid mayonnaises, high-fat cheeses, and rich creamy sauces. If you want to spread some spice try using a fat-free yogurt or sour cream and add some fresh garlic, herbs, spices and hot peppers, your taste buds will thank you for it!
4. For extra flavour, try marinating or adding a dry rub to your chicken breasts, shrimp or lean beef. There are many different flavours and seasonings to try from: lemon-garlic shrimp, jerk chicken, soy-lime ginger beef, etc…
5. Choose lean cuts of meat. For beef, go with beef tenderloin, striploin or sirloin and don’t forget to remove all visible fat. For chicken, go with the breast (feel free to BBQ with the skin on but then take it off and discard before consumption).
6. Grill your veggies! Try bell peppers (red, green yellow and orange), eggplant, zucchini, yellow squash, red onions, asparagus and cherry tomatoes to name a few. You can even grill small potatoes and sweet potatoes but before you do, it would be best to pre-cook them slightly. Before hitting the grill, be sure to toss the lightly in some extra-virgin olive oil or use a basting brush so they don’t stock to the grill.
7. For dessert, try grilling pineapple, mango, peach halves, nectarines and even bananas and drizzle your fruit with some fresh orange or lime juice and fresh chopped mint.
8. Quench your thirst with some low-sodium soda water as your base and add some of the following and get creative: add a slash of pineapple juice, add fresh berries and lemon juice, cucumber and even melon. You won’t believe how refreshing these drinks can be! If you fancy wine, think moderation and make a wine spritzer using half wine, half soda water and ice!
9. Don’t forget to serve these BBQ delicacies with some fresh, crisp summer side salads. Try tossing assorted leafy greens (mesclun, Boston Bibb, spinach, arugula, Romaine, etc) and add d toss in a citrus vinaigrette. Make a creamy coleslaw using fat free plain yogurt and your favourite herbs. Try a fresh tomato and basil salad with aged balsamic vinegar, or change things up a little and make a sweet potato salad with fresh chives, rice wine vinegar and add a hint of honey for sweetness!
With a little creativity and a BBQ heated and ready to be used, you can enjoy your summer, outdoors with your friends and keep your healthy eating on track with the above mentioned guideline, tips and tricks! Bon Appétit and happy Barbeque season.
By Laura Discepola, RNCP/ROHP Registered Nutritional Consulting Practitioner T: 647.408.7142 F: 647.430.3459 e: lauradnutrition@rogers.com
Join me this August 27th-29th at the Fit Firm and Fab Weekend Getaway for Women,
FIT FIRM 'N FAB FITNESS WEEKEND GETAWAY FOR WOMEN - AUGUST 27th -29th 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, Davelle Morrison & Registered Nutritionist Laura Discepola for a weekend of a Lifestyle Transformation…
Join Funk Roberts for an amazing bootcamp workout that includes cardiovascular, speed and endurance, partner resistance, plyometrics, strength training with kettlebells, core exercises, military calisthenics, and more.
Davelle 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.
Laura will coach our very popular nutrition seminar and guide you through 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.
Funk will then take you through his Fit, Firm and Flat Ab Workout. It’s only 15 minutes, but it’s the most effective abdominal workout, that will help to flatten your tummy.
Funk and Davelle will take you through an exhilarating Butt and Core class. Get ready to tighten up the butt and strengthen your core.
Laura 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!
Davelle will help you to enrich your soul and learn meditation techniques that will take your mind to a quiet place. Improve your body and general health with this class.
Funk Roberts will teach engaging fitness seminar which will give you all the tools you will need to help you on your journey to a healthier and fitter lifestyle.
And finally Davelle will give you a unique insight into the importance of engaging your mind in your journey into fitness and health.
FUNK ROBERTS WORKOUT FOR WOMEN #3 VIDEO
Check out Week #3 Workout by Funk Roberts. Over 500 Women are currently losing weight using the Free 4 Week Fen vs Funk Bootcamp for Women. You can register for free anytime you are ready to lose unwanted fat, tone and tighten up or lose weight. The workouts, nutrition plan and supplement guides are all on the site.
Workouts are provided by Fenley Fearon, Funk Roberts and some of Canada's top trinainers
Nutrition Plan and Guide provided by Certified Nutritionist Laura D
I love to share great recipes that I find or people send to me. When I found this recipe from Julie Wolf, who actually completed my 4 Week Spartacus Challenge and lost inches throughout her body, I was delighted to try it.
Let me tell you it was delicious and healthy too. By the way Julie won a contest with this recipe so check out the recipe and try it this week.
Thanks Julie
Steak a la Chez Wolf by Julie
Well…the title is silly but it’s something a friend coined…
Ingredients:
I usually buy eye of round roast beef, it tends to be lean enough. Any other lean cut of steak will suffice as well.
Directions:
1 half pint of strawberries
half a bag of spinach
1/4 cup of balsamic vinegar
3 cloves garlic, chopped
3 shallots, sliced thinly
Get a frying pan medium hot and add a tablespoon of coconut oil. Add the garlic, shallots and strawberries. Push these around for a minute, and then add the balsamic vinegar.
Cook until the strawberries start to disintegrate.
Add spinach and cook until wilted. Move this mixture to the sides of the pan until the middle is clear.
Drop the steak on and cook to your liking. I like it rare, so I leave it there about a minute per side.
Serves 2.
TELL ME HOW YOU LIKE YOUR STEAK COOKED- LEAVE COMMENTS
In 4 Short Weeks Julie Wolf lost 2 inches on her hips and
We are once again excited to present the Fit, Firm N Fab Fitness Weekend Getaway for Women. Our last one was a huge success and there is onlly room for 18 this year so register today and avoid the dreaded HST! - CLICK HERE
10 Tips for Rapid Fat Loss
Do you want to lose Fat? Remember there is no magic pill. You must do the work to achieve your goals.
To Lose Fat You Must:
1) Consume Protein
2) Include at least 3 days/week of weight bearing activities
3) Incorporate a clean and healthy diet
4) Try not to eat carbs after 6pm
5) Eat good quality carbs
6) Find activities you love to do
7) Reduce the amount of cardio
8) Workout for less than 40 minutes at a high intensity
9) Variety is the spice of life to mix up your workouts every 3-4 weeks
10) Incorporate an of A-List exercises in your workout:
a. Lunges
b. Step-ups
c. Push-ups
d. Full-body core (like plank)
Join the FIT, FIRM ‘N FAB team August 27-29th in Prince Edward County for a weekend of fun, fitness & goal setting. Invest in yourself.
You will learn to develop a FIT Body, FIRM Arms, Butt & Core, and a FAB Nutritional and Wellness Lifestyle. 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!
FFF August 2009 Participant “You guys did an amazing job! Loved it! Funk is awesome. Davelle’s calm and fun personality makes it and Laura’s knowledge and passion for food and nutrition makes for the perfect leadership team. You three are a strong combo. You kept it fun but effective. Would highly recommend.”
If you've been thinking about losing weight, getting toned muscles and have been hoping to learn more about nutrition, then look no further and REGISTER NOW.
You will have one-on-one interaction with the FIT FIRM ‘N FAB team. By the end of the weekend you will have all the information, confidence and equipment to be Fitter, Firmer and More Fabulous in your life.
THE FIRST 7 WOMEN WHO REGISTER WILL RECEIVE A FREE QUICKIE PEDICURE FROM OUR FRIENDS AT ELIXIR ORGANIC SPA.
WORKOUT - CHEST, PLYOMETRICS AND INTERVAL TRAINING
I went to a commercial gym this morning (yes I said it, the gym...I HATE going to commercial gyms - they are brutal)
It was raining and I did want to workout at home, but decided to make the trek to my local gym and if I was going there then I was gonna make it a STELLAR WORKOUT.
So check out the workout below, it was a mixture of traditional weight training plyometrics, bodyweight exercises and interval cardio training using super and giant sets...
TOOK THIS YESTERDAY
I have to tell you that ever since I have cleaned up my nutrition and completely changed my workouts from long boring bodybuilding type trianing to shorter high intensity interval training using my bodyweight, kettlebells, plyometrics, core exercises, functional movements, weights, TRX and other cool devices, my body has made a complete change.
I used to be 205lbs with what most of the beach volleyball players called my BUDDAH stomach - never really had abs, I was just big.
My message to you is, unless you want to be a bodybuilder, stop wasting your time with workouts that are probably NOT working for you and switch to more functional, high intensity workouts.
WORK SMARTER AND HARDER FOR RESULTS!
Check out the pic and try this workout if you DARE!!!!
Funk Saturday’s Workout
CHEST, PLYOMETRICS AND INTERVAL TRAINING
(TOTAL WORKOUT TIME 45 MIN)
3 SETS OF GIANT SET - (NO REST BETWEEN EXERCISES) - DUMBBELL PRESS, BOX/BENCH JUMPS - Used 65-75-85lbs dumbbells
Check out this great article by my friend Vic Magary. As Fitness Professionals, It seems like Vic and I are always conveying the same messages, so I wanted to pass this along. If all or any of the three culprits are currently in your diet and nutrition, you will actually experience weight loss.
I’ve heard it from plenty of clients, “Vic, I’ve stopped eating bread, avoid pasta like the plague, and haven’t had even a nibble of cheese is over a month and I’m still not losing weight.” When I hear this, I know there is something lurking in their dietary habits that are sabotaging their weight loss efforts – without them even realizing it. There are items they are not even recording in their food journals because they feel it somehow doesn’t count. Well the proof is in the waistline. If you are taking care of the “big items” like bread, pasta, and dairy – but still aren’t losing weight – be on the lookout for these three hidden culprits of weight gain.
1. Salad dressings. Why clients think they don’t have to list the dressing they put on salads in their food journal amazes me. All of that creamy crap is ruining the healthy deliciousness of that spinach salad with asparagus, cucumber, grape tomatoes, and red peppers (my personal favorite salad combo). So steer clear of Ranch, Thousand Island, Caesar, and any other salad dressing where dairy is obviously a main ingredient. To be sure you stay on the proper path to weight loss, I actually recommend that you avoid ALL prepackaged salad dressings due to the unpronounceable ingredients that are nearly inescapable with store bought dressings. The only salad dressing that gets my seal of approval? Homemade balsamic vinaigrette: 3 parts extra virgin olive oil, 1 part balsamic vinegar, spices of your choice, shake the shit out of it and enjoy. Delicious!
2. Alcohol. So you stopped drinking beer, you’ve stepped way back on the wine, and you’re now cutting your Jack Daniel’s with water. All of those adjustments are fine and good, but if you are not reaching your weight loss goals the booze has to go. Having just two drinks has been shown to drop the body’s fat burning ability by as much as 73%. When alcohol is consumed the body converts it to acetate. The acetate then becomes your body’s preferred source of fuel – which means your body is NOT using body fat for fuel. See De Novo Lipogenesis, Lipid Kinetics, and Whole-Body Lipid Balances in Humans After Acute Alcohol Consumption, Siler, Neese, & Hellerstein, American Journal of Clinical Nutrition, 1999; 70: 928-936.
But the main reason that I recommend you steer clear of alcohol is because it lowers inhibitions. You don’t have to be staggering drunk and end up in the drive thru seeing the effects alcohol can have on your will power. That one glass of wine can easily turn into a second glass with a cheese tray. It’s too much potential for a slippery slope in the wrong direction so my recommendation is to abstain from alcohol during fat loss efforts.
3. Diet Soda. I know, I know. . . there are no calories in diet soda so how can it hinder weight loss? It’s because that artificial sweetener that makes you fall in love with Diet Coke confuses the hell out of your body. The body’s natural regulatory systems that control hunger and weight get all out of whack when it has to process the sugary taste without the expected caloric intake. See Artificially Sweetened Beverages: Cause for Concern, Lugwig, Journal of the American Medical Association, 2009; 302: 2477-2478. Science and facts aside – my experience with clients has always been that weight loss efforts are hindered when diet soda remains a part of the diet.
As they say, the devil is in the details. Often seemingly harmless diversions from the plan can add up to crush your fat loss efforts.
What are some things you’ve eliminated from your diet that you weren’t expecting to have an impact, that have helped you reach your weight loss goals? Let me know in the comments below.
I am sharing my never before heard secrets LIVE, on how women can achieve a Strong and Sexy Beach Body. If you want hear these secrets then join me and other professional women at "THE HEAT IS ON" event presented by Orangefish - Read the flyer below and register at http://orangefish.eventbrite.com/
I love sharing information about my quest to building the ultimate home gym. I hate working out at gyms...air conditioning, horrible music, people sitting on machines staring into space, instead of working hard and then there is the socializing. Isn't that what bars and clubs are for?
Don't even get me started on the Personal Trainers. I truly cannot remember the last time I stepped into a gym.
Thanks to the IronMaster Dumbbell Quick-Lock Set my home gym is starting to become more complete. I received the IronMaster last month and haven't looked back since. My home workouts have been taken to a new level.
It would have been impossible for me to furnish my house with a full dumbbell set that range from 15 lbs - 100lbs, so the easy lock, changeable weight system is perfect. Easy to assemble (because I have 2 thumbs when it comes to putting things together) and easy for me to use.
Enough of the shameless endorsing and plugging, let's get to the workouts. I actually had a person send me an email asking if I could put together specific workouts with the Ironmaster, which was cool. I figured these workouts can be done with any kind of dumbbells and anywhere
Okay 3 workouts - 2 upper body and 1 lower body that you can do once per week, or include in your workout regime.
ABOUT THE IRONMASTER
The Ironmaster Quick Lock Dumbbells are not cheap. But when you look at the other adjustable dumbbells on the market I am sure you can see why you are paying a bit extra.
The addition of the Ironmaster Kettlebell Handle make this combo irresistible value for the serious home weight trainer. This package offers dumbbells from 2kg to 34kg in 2.2kg increments plus Kettlebell from 10.2kg to 26kg in 2.2kg increments.
This package comes with the Ironmaster Quick Lock Dumbbell stand so it will sit neatly in your home gym, taking up very little precious space.
3 Set - 7 Exercise Circuit – 30-10
Perform each exercise for 30 seconds followed by 10 second rest/transition one after the other. Rest for 60 seconds and repeat 2 more times for 3 total sets.
If you can’t go the entire 30 seconds, take a quick breather and then resume until your time at that exercise time is up. DON’T GIVE UP!
FUNK TRX PRO WORKOUT
1. TRX Single Leg Squat – 5 per side for 30 seconds
2. TRX Balance Lunge with Knee Strike - 5 per side for 30 seconds
3. TRX Chest Press
4. TRX Biceps Curls
5. TRX Back Rows
6. TRX Y Shoulder Raise
7. TRX Triceps Press
Check out my Plyometrics article and video in this issue of Volleyball Source Magazine
This issue is packed with great articles and photos, from player profiles with Guylaine Dumont and Gavin Schmitt to an inside look at our 2010 Top Canadian Beach team predictions. Also check out the “Get The Edge“ section, where you will find some great tips from our experts like Mark Heese, Marc Funk Roberts, Judy Goss and Nicole Springle.
Its all there waiting for you to enjoy...so get going!!
