THE SECRET TO GETTING RID OF CELLULITE

For those who don’t know, it’s that dimpling and puckering on your thighs & buttocks. It’s a problem faced by 80% of women. Unfortunately their names aren’t Angelina Jolie, Gwyneth Paltrow or Halle Berry.

I was watching Dr. Oz the other day and he explained that when fat cells are doing their job, they absorb all the fat they can. As they continue to grow and push together, cellulite forms and you end up with pockets that look like marshmallows.

He also told everyone to save their money and stop buying into the billion-dollar cellulite treatment industry. Dr. Oz says that all those creams, balms, and other treatments aren’t doing anything as they are not capable of getting inside the fat cell and eliminating cellulite.

As Dr Oz eluded to and despite what we read in magazines and watch on TV, the “miracle” creams and wraps on the market won’t solve this age-old problem. It is a matter of using a well-rounded approach to fighting the dreaded cellulite.

As most of us know the problem only gets worse after time. The longer we do nothing about it. The more the problem persists. Cellulite stops women from wearing the short skirts, dresses and shorts you really like to wear. The thought of it can even ruin your enjoyment of life’s most intimate activities and your self confidence.

Imagine looking in the mirror and seeing no more dimples on your thighs? What would you be willing to do to make that happen? What lifestyle changes are you prepared to make for the banishment of your dreaded cellulite?

How can you reduce cellulite in your body? Are you really prepared for the answer? Are you willing to do what it takes?

It’s a simple answer yet difficult at the same time. To reduce cellulite in your body, you simply need to incorporate more resistance training in your lower body through squats, lunges and body weight exercises. This kind of training will help you burn fat, make your legs look smoother and reduce the appearance of cellulite. It will also help you fit into your skinny jeans.

CLICK HERE FOR CELLULITE BLASTING WORKOUT

No it’s not the magic pill or the cream, it’s a simple (or not so simple for some) change to make in your lifestyle which will help you to reduce the dreaded cellulite in your body. Are you willing to give it a try?


On our Fitness Weekend Getaway for Women on Aug. 27-29th, we’ll take 18 lucky women through our fitness program which will help them to eliminate that dreaded cellulite. Funk will take the group through some great fat & cellulite blasting exercises, while Laura D will discuss the role that nutrition can play in the reduction of cellulite.

Our participants will learn the tools they need to complete their cellulite reducing-exercises from the comfort of their home once the weekend is over. Will you be one of those luck women?


Watch Highlights of Last Year’s Fit Firm and Fab Weekend
http://www.youtube.com/watch?v=oZab56JWbV4

For those that can make the weekend we have our Free Fen vs Funk 4 Week Bootcamp Challenge that will give you all the tools you need to help get rid of the cellulite once and for all

CLICK HERE TO SEE FEN VS FUNK WORKOUT

Sign up for free below
http://www.fenvsfunk.net/


P.S. We are almost sold out for our upcoming weekend so hurray up and register. Don’t miss out on a great weekend on a lake with some great women, sign up today at www.firmfirmandfab.com.

Stay Fit, Firm ‘n Fab,

Funk Roberts
http://www.fitfirmandfab.com/

CLICK HERE SIGN UP TODAY

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/
 
 

FIT FIRM 'N FAB FITNESS 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.

SIGN UP TODAY AT http://www.fitfirmandfab.com

 

AUGUST 27TH - 29TH, 2010 IS THE PLACE TO BE TO RECEIVE ALL THE TOOLS YOU NEED FOR A FIT, HEALTHY LIFESTYLE.

 

YOU’LL ALSO RECEIVE:

 

-Accommodation at B+B on a lake in picturesque Prince Edward County, Ontario Canada

-6 Specialized Fitness classes in Yoga, Meditation, Kettle Bells, Abs + Butt, Bootcamp, Running/Walking

-Fitness, Nutrition & Wellness workshops

-6 Nutritious meals & snacks

-One-on-one coaching

-Healthy Cooking Hands-On Workshop

-A great gift bag

-Terrific camaraderie


ALL FOR THE EARLY BIRD PRICE OF $399.

 

SIGN UP TODAY AT http://www.fitfirmandfab.com  AND AVOID THE HST!

 

THE FIRST 7 WOMEN TO REGISTER WILL RECEIVE A QUICKIE PEDICURE FROM ELIXIR ORGANIC SPA!

 

 

Stay Fit, Firm 'n Fab

 

Davelle, Funk & Laura

 

http://www.fitfirmandfab.com/

BOOTCAMP WORKOUT FOR WOMEN - FEN VS FUNK WORKOUT #3 VIDEO

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. 

1. Workouts are provided by Fenley Fearon, Funk Roberts and some of Canada's top trinainers
2. Nutrition Plan and Guide provided by Certified Nutritionist Laura D
3. Supplement Guide sponsored by http://www.supplementsource.ca/

Join Today - www.fenvsfunk.net

Thanks to my cousin Sabrina Hinds for her assistance with the workouts!


Your Friend and Coach

Funk Roberts

FEN VS FUNK FREE 4 WEEK BOOTCAMP FOR WOMEN

FEN VS FUNK FREE 4 WEEK BOOTCAMP FOR WOMEN - COMING ONLINE JUNE 14 2010

INTRODUCING FENvsFUNK FREE 4 WEEK BOOTCAMP FOR WOMEN

Please mark June 14, 2010 in your calendar as the offical start date.

Two of Canada's top Fitness Trainers, Fenley Fearon (Getmyassinshape.com) and Funk Roberts (Fitfirmandfab.com) have combined to bring you the greatest online fitness bootcamp ever!!!

For FOUR weeks, join Fen, Funk and Guest Trainers as they put you through weekly body changing workouts and take you on a journey to a complete body transformation.

For years Fen and Funk have help hundreds of women transform their bodies and habits to maintain a healthy lifestyle. NOW it’s your turn!!! You ready for this? Fen and Funk have put together a 4 week online bootcamp program to do at home, gym or outside that will help jump start you in your quest to achieve a bikini body for the summer.

Not only do you get weekly home workouts and videos, but we'll add nutrition and meal plans, wellness and much more!!! You will have a Certified Fitness and Personal Training Professionals, Fitness Expert and a Registered Nutritionist for 4 weeks to ensure that you are successful in your lifestyle transformation.

SIGN UP NOW AND GET YOUR FREE NUTRITION PLAN

WWW.FENVSFUNK.NET

The Fen vs. Funk Bootcamp Program consist of 4 weekly workouts brought to you from Fenley, Funk and one guest trainer and you get to choose one of the workouts each week. The workouts will be accessible online at the Fen vs. Funk Official Website, Facebook and through a weekly email.

The Fen vs. Funk program will have everything you need to change your body, increase your energy, gain muscle tone and accelerate fat loss, all while acquiring the tools to make this a permanent lifestyle change.

Go to http://www.fenvsfunk.net/  and sign up for FREE by putting your name and email address in the sign in box. You will be sent a confirmation email.

You MUST confirm your address by clicking on the link in this email. This quick extra step is to ensure that no one else is signing you up to receive information without your knowledge. We take your privacy very seriously.

Once you confirm your address by clicking on the link in the email, we'll immediately send a follow up email with Laura Discepola’s Nutrition Guide and Fit Firm N Fab Supplement Guide.

We want you to use the time before the official start date to get you started on your journey to a healthy body and lifestyle transformation, by giving you 3 free downloads.

Free Download #1 – Fen Fearon’s “Time to Make a Change” report

Free Download #2 – Laura Discepola’s Nutrition Guide to help you prepare this week by purging your cupboards, buying some groceries and start getting used to a cleaner eating lifestyle. Nutrition is more than half the battle to losing weight and getting a fit body.

Free Download #3 – Fit Firm N Fab Supplement Guide has been put together for you from the folks at supplementsource.ca to help you build strength, recuperate and detoxify during the four weeks.

What are you waiting for?  Sign Up Below!

SIGN UP FOR FREE TODAY – http://www.fenvsfunk.net

Your Coaches and Friends
 
Fen and Funk

P.S.

Don’t forget to check out the transformation pics of Helen S. She lost 18 lbs in just 4 weeks of Funk’s program combining interval training, clean and healthy nutrition and amazing hard work and determination - ARE YOU NEXT?

SWISS BALL WORKOUT FOR BUTT, ABS AND CORE VIDEO

SWISS BALL WORKOUT FOR BUTT, ABS AND CORE - VIDEO

I had my cousin Sabrina go through an amazing Swiss Ball circuit that takes 4 to 15 minutes to complete depending on your fitness level.



SWISS BALL WORKOUT FOR BUTT, ABS AND CORE


Using a Swiss Ball is one of the best ways to firm up your glutes and tighten up your abs and strengthen your core. Everyone should have the Swiss ball in their house or at least be using one at the gym.

I use the Swiss ball in most of my workouts because it allows me really engage my core and ab muscles. I have really seen a huge difference in the development of my abs using the ball.

I had my cousin Sabrina go through an amazing Swiss Ball circuit that takes 4 to 15 minutes to complete depending on your fitness level.

FIT FIRM N FAB – GLUTE, ABS AND CORE SWISS BALL CIRCUIT

Get your Funk Roberts Gym Boss Timer for your workout click here only $19.99

Funk Roberts and Sabrina demo an amazing butt, abs and core workout for women
Do this circuit twice per week. Rest for two minutes between circuits. You can do this work out twice a week.

Perform each exercise for 30 seconds each without rest. Take a 90 second break and complete another round depending on your fitness level.

Beginner - complete 1 round of the full circuit.
Intermediate complete 2 rounds of full circuit
Advanced complete 3 rounds of circuit

Exercises
Swiss Ball V-Up
Swiss Ball - Oblique side to side
Swiss Ball - Abdominal Pull Ins
Swiss Ball Abdominal Crunches
Swiss Ball Butt/Hip Raises
Swiss Ball Frog Raises
Swiss Ball Touches
Swiss Ball Plank
Funk Roberts

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"

CLICK HERE

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

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

WOMEN CAN LIFT WEIGHTS

Do want to increase your metabolism?
Do you like to drop a dress size?
Is losing weight always on your TO DO list?

THEN LIFT WEIGHTS!

1) Weight training is the number one way to increase your metabolism.
2) Women don't have enough testosterone to develop large muscles.
3) Muscle helps to BURN FAT!

According to Jackie Warner, author, "This is Why You’re Fat", "when women add muscles, it results in more of an hourglass figure, more curves. Your booty and breasts get lifted; when you build your shoulders it makes your waist look smaller. And, your legs will look better in your high heels because it brings out your calves."

A recently completed study at Ball State University determined:

1) People who diet but don't exercise can lose 69% of their fat
2) People who diet and do aerobic exercise can lose 78% of their fat
3) People who diet do aerobics & lift weights, lose 90% of their fat

Want to lose more fat, learn better nutrition & be healthier?

START WEIGHT AND RESISTANCE TRAINING

Funk Roberts

5 EXERCISES FOR A FIT FIRM n’ FAB BUTT

BEST BUTT WORKOUT - Funny bloopers R us


A beautiful butt is one of the most sought after region on your body. Most women consider their butt too petite, too large, too shapely or too floppy and strive for the hard, curvy, a sleek buttock.



Gluteus Maximus or Muscle Anatomy

The gluteus maximus is made up of upper fibers and lower fibers. The function of the gluteus maximus is hip extension, hip external rotation, hip transverse abduction and hip adduction. The origin of the gluteus maximus is onto the Ileum, sacrum and the fascia of the lumbar area. The insertion is onto the femur and tibia. Other names for this muscle group or similar muscle groups referred to the '' are: Butt, Bum, Rear Hips, Glutes, Gluteus Maximus, Ass, Lower Body – courtesy myfit.ca

I have put together a Butt Workout that can be performed twice a week. These 5 exercises can help you get the Fit, Firm and Fab butt you’re looking for. The workout is split up into 2 days per week.

Day 1 is focused on strength and firming the butt. You will be counting the amount of reps that you do per exercises. Perform each exercise for 10 reps without rest than chill for 60-90 seconds. Repeat for 2 more sets.

Day 2 is focused on the cardio and burning the fat to make your butt fit. You will be doing as many reps as possible for a 30-60 second period. Perform each exercise for the set amount of time than rest for only 30 seconds and repeat for 2 more sets. That should kill ya for the time being.

Ensure that you perform each exercise with perfect form. Do not get sloppy. Warm up before you begin and stretch after each workout and within 4 weeks you will have a FIT, FIRM and Fab butt.

One important thing to remember is that exercises for your butt alone will not get rid of body fat. You need to incorporate a complete exercise and nutrition plan into your daily routine.

FIT, FIRM n FAB BUTT WORKOUT

DAY 1 - EXERCISES - 3 ROUNDS
3 SETS OF 10 REPS EACH
SQUATS
PLIE SQUATS
FRONT TO REVERSE LUNGE
MEET THE QUEENS
BUTT BLASTERS or LEG KICKBACKS

DAY 2 - EXERCISES – 3 ROUNDS
PERFORM EACH EXERCISE FOR 30-60 SECONDS WITHOUT REST (1 RD)
SQUATS
PLIE SQUATS
FRONT TO REVERSE LUNGE
MEET THE QUEENS
BUTT BLASTERS or LEG KICKBACKS

FUNK ROBERTS

JOIN FUNK ROBERTS AND KARMIC FITNESS FOR A WEEKEND OF YOGA, NUTRITION AND FITNESS BOOTCAMP - CLICK HERE!

HOW TO RESHAPE YOUR PEPPER FIGURE

Your Look - Uniform Figure from Head to Toe

Although you don’t have any specific problem areas, your uniform figure lacks any curves. So in order to develop that “hourglass” shape focus on building muscle from head to toe with these time tested exercises.

Pepper Exercises:

In order to gain muscle quickly, you need to focus on full body exercises that deliver the most bang for your buck. If your metabolism is high, you need to remain in the 6-8 rep range in order to build muscle, and keep your sessions to 45 minutes to minimize overworking your muscles.

Try the following exercises 3 times per week.

Full Body – 6-8 reps
Dumbbell Squats – 3 sets
Cable rows – 3 sets
Dumbbell Bench Presses – 3 sets
Shoulder presses – 3 sets
Biceps curls – Triceps push downs supersets – 2 sets

The finishing touch to any great body is choosing the right diet. Try to add a lean, mean diet plan.
from Muscletech

HOW TO RESHAPE YOUR CARROT FIGURE

Your Look - Small Waist, Slender thighs Wide Shoulders, Large Chest

Because of your figure, added weight on your upper body really stands out. This means you need to focus on a plan that adds muscle to your lower body while slimming down your whole body, including your arms chest and shoulders, thereby balancing out your figure.

Carrot Exercises
For the quickest results divide your program into 2 sections – upper and lower body. The key here is to shred fat and tone your upper body with site specific exercises in the 12-15 rep range while utilizing compound movements in the 6-8 rep range for their muscle building effects on the lower body.

Try the following routine three times per week.

Lower Body Exercises – 6-8 reps
Dumbbell squats – 3 sets
Leg presses – 3 sets
Walking lunges – 3 sets

Upper Body Exercises – 12-15 reps
Front/Side Shoulder raises – 4 sets
Biceps Curls/Triceps Pushdowns superset – 4 sets
Dumbbell Presses – 4 sets
Dumbbell Rows -4 sets

You’ve heard the statistics, the more food you eat, the bigger you get. So to help shred weight and achieve a figure that’s toned and sexy make sure to add a lean, mean diet plan.
from Muscletech

HOW TO RESHAPE YOUR APPLE FIGURE

Your Look - Large Waist, Heavy Thighs, Wide Shoulders

In order to add some sizzle to your figure, the trick is to slim down your waist while adding muscle to your upper and lower body. And because muscle is a major metabolic driver, this is a key to shredding fat.

Apple Exercises:
In order to gain muscle quickly, the trick will be to focus on compound muscles. Exercises that require lots of energy and muscle – and staying within the 8-10 rep range. Try the following routine 3 times per week.

Full Body – 8-10 reps
Dumbbell Press on an Exercise Ball – 4 sets
Dumbbell Squats – 4 sets
Barbell walking Lunges – 4 sets
Biceps curls and Triceps cable push–downs superset – 4 sets
Lat pulls – 4 sets

Because you are looking to make some major changes to your body fast, the icing on the cake for your weight loss formula is a lean mean diet plan.
from Muscletech

HOW TO RESHAPE YOUR PEAR FIGURE

Your Look - Small Shoulders, Narrow Waist, Wide Hips

The key to perfecting your body is balancing your assets. This means adding muscles and toning shoulders and arms, while losing weight all over especially your lower body.

Because your lower body is larger, shedding fat means that you will have to perform higher reps with your butt and leg exercises. 12-15 reps per specific exercise will do. When it comes to your chest, arms and shoulders, compound exercises in the 6-8 rep range will help you build the muscle to even out your lower body.

Try the following routine 3 times per week.

Exercise Routine
Lower Body
Walking lunges – 4 sets
Leg extensions – 4 sets
Leg Curls – 4 sets

Upper Body
Shoulder presses – 3 sets
Chest presses – 3 sets
Lat Pulldowns – 3 sets
Biceps curls and triceps pushdowns - superset – 2 sets


While building muscle above the belt remains a top priority, your first measure of business should be slimming down our body. Make sure you have a lean, mean diet plan

from Muscletech

8 FAT BLASTING TIPS

Spring is here and you are starting to work on getting your body bikini ready. Here are 8 tips to help you burn fat around the clock and get you Bikini Beautiful.

1 INCREASE CARDIO AND MAINTAIN WEIGHTS. Go for an hour of moderate to intense cardio 5 times per week and continue your weight training regimen three days a week. Take a complete day off each week to rest.

2. EACH STARCHY CARBS EARLY IN THE DAY. Taper off your carbs at night. You’ll burn them during the day; they will burn you at night. The only exception is after a long workout, when you need to replenish your energy.

3. EAT PROTEIN AT LEAST THREE TIMES PER DAY. Protein will help you feel fuller longer, plus help to prevent muscle catabolism while you lose weight. 80-100 grams of protein should be enough.

4. STOP EATIGN THREE HOURS BEFORE BEDTIME. Don’t have any snacks or late dinners.

5. MINIMIZE RESTAURANT MEALS, it’s impossible to know what you are getting, and the portions can be large too. If you have to eat out, go where you can get some nutritional information. You will need to prepare most of your food at home if you really want to be successful.

6. DON’T EAT FRIED and NO FAST FOOD

7. HAVE A CHEAT MEAL. try to keep your cheat meal under 700 calories

8. AT THE END OF EACH WEEK, set one goal to improve upon, like drinking more water or using measuring cups when making meals.
excerpts from Oxygen


Funk Roberts
Don't Rush the Beat

JOIN FUNK ROBERTS ON MYSPACE

WOMEN’S NUTRITION

WHAT TO EAT AND WHEN

It is no surprise that, on daily basis, women can be extremely busy. Whether as a mother or homemaker, taking care of the kids and house, a professional in the day to day grind of the business world, a student running from class to class or any other women that faces daily challenges.

Finding time to workout and eat your six meals per day can be difficult. Planning your workout and preparing your meals before hand is a great way to concur this tough task.

Here are a couple of daily plans from Oxygen Magazine (http://www.oxygenmag.com/ ) that that can help you to get a start. Included are suggestions that you can prepare depending on what time of the day you workout; morning, afternoon or evening.

Day 1
Morning Workout – When you work out on an empty stomach ensure you eat right after
Breakfast – 3-4 Scrambles egg whites, turkey/chicken and multi-grain bread
Morning Snack – ½ cup of walnuts with piece of fruit
Lunch Workout –Eat the below meal after your workout
Lunch – Tuna Pita Pocket with Tuna, lettuce, tomatoes and celery
Afternoon Snack – Protein Bar or 2 whole wheat crackers with 2 thin slices turkey
Evening Workout – Bump up your snack to give you a boost for your energy
Dinner – Stir Fry made with marinated beef strips. Serve with Rice and 2 cups of mixed greens
Evening Snack – 1 light yogurt

Day 2
Breakfast – Oatmeal
Morning Snack – Yogurt
Lunch – Chicken Pasta Salad
Afternoon Snack – Apple with 1tsp of peanut butter
Dinner – Salad with lettuce, chicken, tomato, corn, cucumber, beans and light salad dressing
Evening Snack – ½ cup of fat free cottage cheese with 2 wheat crackers

Funk Roberts

THE MEDITERRANEAN STYLE DIET

IMPROVE YOUR HEALTH, BEAT FATIGUE AND GET BETTER RESULTS IN THE GYM

I have been reading more and more about the benefits of the Mediterranean-style diet for women. Researchers from the National Institutes of Health studied the eating habits of more than 166,000 women and found that those whose diets most closely resembled a Mediterranean pattern reduced their risk of dying from chronic diseases but as much as 20%.

The Mediterranean way of eating is credited with protecting against various illnesses including cancer, heart disease, diabetes and Alzheimer’s – and it even shows promise in battling depression.

The meals are generally low in calories and loaded with appetite-suppressing fibre, which can keep you looking good for the up-coming spring and summer.

The diet is high in plant foods including high daily serving of fruits and vegetables. Instead of unhealthy butter and trans-fats, it opts for antioxidant and mono saturated fat-rich olive oil. Power foods like beans, grains and nuts are also added to the mix.


What you get is loads of health-promoting foods that work together to deliver a combination of disease busting vitamins, minerals, and beneficial fats to combat stress and inflammation that lead to chronic disease.

So for 2009, try adding the Mediterranean diet to your strength and cardio workouts. This sample 2 day meal plan provides enough calories, protein and carbs for a 140 pound woman who takes her training seriously and wants to slim down

DAY 1

BREAKFAST
2 slices whole wheat toast with almond butter
1 apple sliced
Orange juice
Low fat latte

LUNCH
Grilled chicken spinach salad
1 cup spinach leaves
6 oz grilled or roasted chicken breast
1 cup red grapes
Feta cheese
Olive oil
Red wine vinegar

PREWORKOUT
Fat free Greek-style yogurt
1 cup strawberries

POSTWORKOUT
1 meal replacement bar

DINNER
6 oz fillet of sole, cooked in olive oil and lemon juice
1 cup cooked brown rice
1 cup steamed broccoli
1 apple sliced

DAY 2

BREAKFAST
1 whole-wheat English muffin
6 egg whites scrambled
2 tomato slices
1 cup vanilla yogurt

LUNCH
Whole wheat tuna pita pocket
4 oz canned light tuna drained
With tomato, onion, cucumber and capers

PREWORKOUT
Smoothie:
4 oz 1% milk
4 oz calcium orange juice
Banana
Fat free vanilla yogurt
1 table spoon protein powder

POSTWORKOUT
1 Meal replacement bar

DINNER
Pasta with broccoli with roasted chicken
2 cups cooked spaghetti
1 cup steamed broccoli
4 oz roasted chicken breast
Crudités with hummus

GET YOUR COPY OF

THE MEDITERRANEAN DIET

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FOOD IS FUEL

The Daily Caloric Consumption Chart for Women

This is a daily caloric chart for women, that you should live by. It makes sense. You have to fuel your body for it to burn fat. Eating 5-6 small meals per day or every 2-3 hours is a MUST.

Download the chart below, put it on the fridge or at your work desk.
Use your weight and activity level to guide you to the amount of calories you should be eating everyday.

I hope you are at least in the low activity range.

Resting Calories
Low Activity (low impact walking, cycling 2-3 times a week)
Medium Activity (low impact walking or cycling 3-4 times a week)
High Activity (low impact walking or cycling 6-7 times a week)

Sources:Mayo Clinic Report, volume 163 (1998)

American Journal of Clinical Nutrition, volume 44 (1986 1-19)

From Susan Powter Online - http://www.susanpowteronline.com/index.php/site/ebmt_eat/

THE NATURAL WAY TO PERMANANTLY ELIMINATE CANDIDA AND YEAST INFECTIONS

Candida Symptoms - Eliminate Them For Good!

By the How to Cure Candida TEAM
HowToCureCandida.com

Candida has become a VERY popular topic within the natural health community and for good reason. As much as 80% of the population has or will have Candida in their lifetime. Of this amount as much as 90% aren't even aware of it!

Don't be one of them, make sure to scroll down to the bottom of the page after you read this to take the last Candida Questionnaire you'll ever need to take. Determine once and for all if YOU actually have Candida or not!

Candida Symptoms are many and widespread this being due to the full body impact a pathogenic organism can have on the body when left to do damage.

Some of the most popular Candida Symptoms are:

•Arthritis
•Painful Urination or Other Urinary Disorders
•Depression or Mood Swings
•Chronic Rashes
•Chronic Fatigue
•Irritability
•Joint Pain or Swelling
•PMS
•Digestive disorders such as IBS
•Muscle Aches
•Short Attention Span
•Headaches or Constant Migraines
•Acne
•Chronic Respiratory Infections
•Impotence
•Gas
•Hypoglycemia
•Menstrual Pain
•Skin Lesions
•Shortness of Breath
•Food Allergies
•Learning and Memory Problems
•Eczema
•Blurred Vision
•Brain Fog

Sinus Congestion and pain, ADHD, Constipation and the list goes on and on

Candida symptoms don't need to be a part of your life, there are MANY natural therapies you can use to eliminate Candida. However there are few that actually provide long term relief, even fewer that Eliminate Candida Symptoms for good.

Most Natural therapies use a combination of Anti-Fungals, Probiotics and a strict diet to ensure success. This will work to eliminate Candida symptoms for a little while, however as much as 95% of people never experience total relief from all their symptoms by doing this alone. Mostly due to the fact that no one can eliminate their sugar intake for life and eventually when you go back on eating sugar again sooner or later Candida will develop and it's back to square one.

You may wonder if it's even possible at all to have relief for life. The answer is absolutely, but the root cause that is allowing Candida to thrive in your body must be addressed. This requires different cleanses that may not directly kill Candida, but after performed will allow your body to eliminate Candida all on it's own. It is truly the most natural way to eliminate Candida and all its symptoms for life.

Find out if you have Candida Go to HowToCureCandida.com

The Cure is here! Never before has a natural Candida and Yeast Infection system been as effective at targeting and eliminating the root causes of both Candida and Chronic yeast infections until now.Go to HowToCureCandida.com to read about this first of a kind natural cure.

PURCHASE YOUR COPY TODAY

The How to Cure Candida TEAM consists of a group of expert nutritionists, medical and nutritional researchers and nutritional consultants. We all formerly had Candida, yes all of us, men and women. We each possess years of research in the field of natural therapies and specifically Candida. We chose to gather together to find a real solution to eliminate the root cause of yeast infections, Candida, and eliminate it. We shared our knowledge, research and experience and created a guide on how to cure Candida and yeast infections permanently and naturally for good. For information on the How to Cure Candida program, visit: HowToCureCandida.com