IT’S WEDDING SEASON – LOOK GREAT IN 30 DAYS

The pinnacle of Wedding Season is just around the corner and whether you are the bride, in the wedding party or just attending you always want to look your best in that dress.

Now is also the time, says Registered Dietician and author of the Dress-Size-Reduction-Diet Jayson Hunter, for prospective brides to think about how they're going to look their wedding dress on the biggest day in their lives--not to mention for all those pictures

"Plenty of women, and men too, take a fast and furious approach as the wedding date gets closer," says Jayson Hunter. "That's the last thing you want to do. Not eating is a terribly unhealthy thing to do to your body. Plus, the lack of energy from a lack of proper nutrition will cause the stress of planning such an event to seem that much greater."

Hunter offers this advice to any woman who wants to look great in their wedding dress:

1) Plan ahead--It takes time to lose weight properly. A pound of fat per week is a realistic and healthy goal for anyone. The more time you allow for sustained loss of weight, the better.

2) Implement a muscle-building strength training program -- Muscle is the only tissue in the human body that burns fat for energy. Plus, it will give the lean, toned look that looks great in pictures.

3) Eat small, nutritious meals -- Skipping meals does nothing more than slow down your metabolism.

4) Get plenty of rest--The positive changes that occur to your body mostly happen while you're asleep.

5) Enjoy yourself--Take advantage of the extra energy exercise provides and transfers it to the planning of your event.

To discover the most comprehensive, simple to use, step by step system ever created for women who absolutely...positively...have to lose up to 15 lbs in 30 days CLICK HERE

Jayson Hunter, RD, CSCS is a registered dietician and personal trainer with over ten years of experience. He specializes in helping people lose weight quickly and safely so they look great for any special event they want to look their best for.
Jayson@Dress-Size-Reduction-Blog.com
Dress-Size-Reduction-Diet.com

INTENSITY...INTENSITY...INTENSITY!

GET INTENSE WITH EACH WORKOUT!

When you are working out in the gym or outdoors you need to train with extreme intensity. There is no use being at the gym and just going through the motions. You are not doing your body any good and you’re wasting time. Intense training means performing the exercise to your full capacity. When you leave the gym or finish a particular workout, you should sweating bricks and pretty much out of breathe...but believe you me, it will feel good. Your weight workouts should not be more than 30 minutes.

How do you achieve this, by cutting down your rest time between sets. Forget about the social talk, you can always chat after your workouts over a protein shake. Focus on why you are in the gym and your goal. Try supersetting during your workouts, while you rest perform a set of the Funk 50, quick rest and back at it.

By raising the intensity no matter what workout you do, your results will sky-rocket and your body, mind and soul will thank you.

Join Funk Roberts for a Week of Bootcamp, Fitness Seminars and Partying in Cancun, Mexico. Mention FUNK ROBERTS and save $200.00
http://www.ultimatesportsvacations.com/fitness.html

Funk Roberts
Don’t Rush the Beat

REDUCE JOINT PAIN WITH GLUCOSAMINE

Glucosamine and Chondroitin is recommended by chiropractors, doctors, and of course by anyone who has ever used it, and for good reason. If you have joint pain of any sort, Glucosamine and Chondroitin is a MUST! Once you try it, you'll never be without it again!

The Glucosamine and Chondroitin formula is extremely effective at:

· Reducing joint pain
· Increasing lubrication of the joint
· Stimulating cartilage matrix repair
· Inhibiting enzymes that breakdown cartilage
· Preserving joint space
· Anti-inflammatory actions

1. What is it and where does it come from?
Glucosamine is formed when glucose combines with an amino acid. It is a building block for cartilage. Glucosamine sulfate is a form of glucosamine that has some extremely beneficial uses, especially for healing connective tissue.

Glucosamine sulfate is a small and simple molecular building block used to support mobility and flexibility in joints. The body absorbs glucosamine sulfate quickly and efficiently when ingested.

2. What does it do and what scientific studies give evidence to support this?
According to convincing research, glucosamine sulfate may take a part in supporting lubrication and supporting sulfate uptake in particular cartilage. Research shows that it is absorbed into the body at a rate much more effective than other "joint-supporters". Because of the small size of the molecules, they are absorbed at a rate of 98%--compare that to the mere 13% absorption rate of chondroitin sulfate, and you can understand why glucosamine sulfate works so much better.

By stimulating production of additional synovial fluid, studies show that glucosamine sulfate helps keep joints in the body rolling smoothly. Recent studies have found that as a readily absorbed building block for cartilage.

3. Who needs it and what are some symptoms of deficiency?
Athletes, bodybuilders and everyday people can greatly benefit from supplementing glucosamine sulfate. In fact, nearly everybody who trains with weights may have a tendency to overuse certain joints, and consequently, glucosamine can help to cushion and lubricate joints.

4. How much should be taken? Are there any side effects?
Most studies show that supplementing a balanced diet with about 500 mg three times a day is very effective. There have been no reported cases of toxicity associated with proper dosages of glucosamine sulfate.

Republished from Clayton South's Health Facts

Purchase your Glucosamine at Supplementsource

TONE ABS AND ARMS WITH KETTLEBELL RIBBON SWING

The kettlebell is my favourite workout tool to shed fat and strengthen my muscles. Kettlebell expert Estella Hom from http://www.kettlebellpros.com/ , demonstrates a great move to tighten the abs and tone the arms.

"After having my daughter. Estella and her KettleBell expertise got me back into great shape in less than 2 months!" Tanya Muzzatti

Get your Kettlebell Fat Loss Workout Book Now!

BURN FAT WITH INTERVAL TRAINING

BURN FAT WITH INTERVAL TRAINING

I love interval training. Not only does it break up the monotony of cardio training at the gym, but it also burns calories and fat much faster than other cardio exercises. Interval training consists of repeated intervals of relatively high intensity followed by a longer interval of low intensity. You can use interval training with any of the cardio equipment found at gyms; treadmill, elliptical machine, stair climber or the stationary bike.

Here is my sample interval routine that I incorporate into my cardio exercises. I do these one /two times per week to put some oomph into my training.

On the Stationary Bike:

5 Minutes: Level 1-4: Warm Up

30 seconds: Level 10 at above100 rpm

1:30 minutes: Level 1 at above 80 rpm

30 seconds: Level 10 at above100 rpm

1:30 minutes: Level 1 at above 80 rpm

30 seconds: Level 11 at above 100 rpm

1:30 minutes: Level 1 at above 80 rpm

30 seconds: Level 12 at above100 rpm

1:30 minutes: Level 1 at above 80 rpm

30 seconds: Level 13 at above 100 rpm

1:30 minutes: Level 1 at above 80 rpm

Repeat the hi-low intensity intervals 5 more times and then cool down for 5 minutes.

Your total workout time should be 30 minutes.

My goal is to get 10 sessions of high-low intensity intervals (10/10) with a 5 minute warm up and cool down. If you are just beginning you must work up to the 10/10. I suggest you try to get to 5/5 and increase by one every successive workout.

By adding interval training to your workouts, you will burn more calories, increase your aerobic capacity and you’ll add variety to your cardio workouts.

In order to get me through my cardio workouts I always Funk Jet Fuel Formula.

Infinit Nutrition and Funk Roberts have created a few workout formulas, to help you with you workout before, during and after. Try this Formula before your next cardio session.

ORDER JET FUEL NOW!

Funk Roberts

Don't Rush the Beat

Join Funk Roberts Facebook Fitness Group

MMA CHAMPION WORKOUT

With UFC 85 around the corner, I thought I would answer a question I get asked quite often. How should an aspiring MMA fighter weight train? I am no MMA superstar, but I have entered the Muay Thai ring and wrestled a few freaks in the past.

An MMA fighter should not lift with the same frequency and intensity as a bodybuilder does. You would never be able to recover from your workouts if you did because of all the training an MMA fighter already has to go through, i.e. sparring drills, mat work and cardio.

Working out with weights twice a week will help to create and larger and stronger athlete. I recommend to the MMA hopeful that they train with free weight and kettlebells. By using free weights you will increase your range of motion, and be able to control and stabilize your body for the fight.

Here is a weight routine that can make up an entire weight program for a fighter.
Program for the MMA Fighter

1. Squats – 3 sets 15, 12, 10 reps (quads, hams, calves)
2. Bench Press – 3 sets 15, 12, 10 reps (chest, shoulders, triceps)
3. Two Handed Kettlebell Swing - 3 sets 20 swings (shoulders, back, quads, biceps, triceps)
4. Kettlebell Snatch –3 sets 10 snatches each arm (shoulders, back, quads, biceps, triceps)
5. Power Clean 3 sets of 10 (whole body)
6. Chin Ups 3 sets to failure (back, biceps)


Funk Roberts
Don’t Rush the Beat

NO CARDIO BEFORE WEIGHT TRAINING

NEVER do cardio before you weight train! It's ok to do a cardio warm up for 5-10 minutes at a very low intensity, but you should conserve your energy for weight training.

Cardio before weight training will tap into your glycogen levels and burn off this much needed fuel for your intense training session.

Funk Roberts
www.funkrobertsfitness.com

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FUNK ROBERTS FITNESS WEEK - CLUB MED, CANCUN

Funk Roberts Fitness and Unique Sports Vacation have teamed up to offer the Funk Roberts Fitness week at beautiful Club Med in Cancun Mexico - OCT 5-12, 2008

Marc “Funk” Roberts will be bringing the Fitness Bootcamps to USV2. He will whip you into shape or else... Everyone that is a knows Funk Roberts knows that he is an avid fitness guru. Funk is also one of our most versatile athletes as his credentials show... Ex-professional indoor and beach volleyball player, certified personal trainer, 20 years fitness experience, celebrity fitness trainer and writer, Sgt Shanahan bootcamps and kettlebell DVD's, workouts, diet and nutrition, supplements, health and wellness, cardio. Join Funk for an intensive week of training.

The week will be comprised of, daily bootcamp workouts, fitness seminars, 1 on 1 workouts and partying with FUNK ROBERTS.

The Bootcamps

The Funk Roberts Boot Camp is great for quick fitness, fat loss or a change to your regular workout routine. Boot Camp Fitness workouts include, but are not limited to, cardiovascular, speed and endurance, partner resistance, plyometrics, strength training with dumbbells and kettlebells, core exercises, military calisthenics and more.

The Funk Roberts Boot Camp are usually 60 minutes in duration. It’s conducted in an outdoor environment adding military-style progressive, innovative, and creative exercises in fitness.

Funk Recruits can expect to burn up to 1000 Calories per workout, Increase Muscle Tone, Fat Loss, Improve Cardiovascular and Muscular Endurance, Lower Stress, Increase Energy, Self Confidence, Strength, Flexibility, Coordination, Balance and more.

Funk Roberts Boot Camp is for all fitness levels – whether you work out daily or have not worked out since high school. The activities are set up so that you can choose the appropriate intensity for your fitness level, but you still will be pushed.

The Funk Roberts Boot Camp is about self-discipline, motivation, and teamwork! You will never have to worry about anyone embarrassing or harassing you. This program is about having FUN, motivation, and seeing REAL results!

The week costs $1699.99 - www.usv2.com

Mention "FunkRoberts" and receive $200.00 off

Stay tuned for Early Bird and Group Rates

Funk Roberts Fitness

See You in Cancun

SHOULDER WORKOUT- FUNK'S CRAZY 28'S

My Crazy Twenty-Eights is a routine I do at the end of my shoulder workouts. This is often referred to as a Giant Set, because you are using four different exercises for one body part without a rest in between. It’s quick and painful, but it hits all parts of the shoulders. I use light weights, usually 15 and 20 pound dumbbells.

Here is the routine. There is no rest in between each exercise
1. Side Lateral Raises – 7 reps at 15 lbs
2. Front Raises – 7 reps at 15 lb
3. Dumbbell Upright Rows – 7 reps at 15 lbs
4. Bent Over Lateral Raises – 7 reps at 15 lbs

Do 3 sets of 28 reps with 1 to 1.5 minutes rest and you will see amazing improvements in the look and strength of your shoulders. Adding this routine at the end of your shoulder workout will help men with that tampered look and women achieve the toned sleek shoulders.

Funk Roberts Fitness
Don't Rush the Beat!

Funk Climbs the CN Tower in Recorded Time

I never thought in a million years that I would walk up the CN Tower. I’ve visited the beast quite a few times; as a kid, a teenager and a father. Travelling up the elevator your mind thinks, “I can’t believe fools climb the stairs of this thing...they must crazy.”

As I get older though, there are more challenges I would love to conquer. As a father, there is no better feeling than having your children look up to you, like you’re a true Super Human Hero.

It also gives them ammo to brag about their Pops to the crew, which of course will move them up the ladder of respect.

When the opportunity came to climb the stairs of the CN Tower, one of the world’s tallest free standing structures, and raise money for WWF Canada at the same time, I couldn’t pass it up.

I participated in the Team Challenge with Workopolis. I didn’t know my teammates at first, but this gave us a chance to bond.

There were three of us climbing, Merv, our resident boxer, runner and all around amazing guy; Jack, the veteran, who has made the climb before and me.

My strategy was to just get up the 144 FLOORS without stopping, no matter what time. Their strategy; break the record of 07:52 which was set in 1989 by Brendan Keenoy. GOOD LUCK!

As we edged closer our excitement grew. We had digested our Jet Fuel Funk Formula from Infinit Nutrition, so we were anxious to reach the top. When we reached the start, the resident CN Tower climber gave us his words of wisdom “Pace yourselves boys, this is not a race. You don’t want to burn out” and we’re off!

I ran up the first 5 floors not knowing what to expect and then quickly realized if I wanted to climb 144 floors I had better pace myself. Once you entered the stairway there was no turning back. There are no doors where you can let yourself out. There are no windows where you can view Toronto’s beautiful skyline. There is no secret escape hatch where those who have to TAP out can leave

ONCE YOU ENTER, THE ONLY WAY OUT IS AT THE TOP!

We did have the amazing folks of the Toronto EMS, giving us encouragement on every 20 floors and ensuring our safety.

As I paced up the stairs, it seemed to become easier. Mentally I was focused and my rhythm seemed flawless. The higher I climbed, I saw more people stopping to catch their breath on the landings. And I can’t forget about the floors with the puke in the corners.

At one point, around floor 75, It became so easy. I just concentrated on my routine...walked up each step, and when I got to the landing, walked along the outside railing. It was great...as I got closer; I started to get excited, knowing that there were 30...then 20...then 10 floors left. I wanted to Sprint to the finish, but there were just too many people.

3...2...1...I DID IT...I climbed the CN Tower.

I pass it every day on the way to work. I use it as a landmark. I used to take visiting beach volleyball pros to it. Gosh, my MOM saw it being built.

AND I CLIMBED IT!

As I walked out of the stairwell, there were a plethora of cameras and people cheering your accomplishment. I felt like I was walking the RED CARPET at the Oscars and I milked every minute of it.

Our times you ask?

Our team was ranked 57th out 283 and overall there were 1745 individual climbers in the Team Challenge 57. Workopolis (00:19:55)

Mervin Atmosfera 00:17:51 – Individual 351
Jack Gawen 00:19:08 – Individual 446
Funk Roberts 00:22:37 – Individual 926

Funk Roberts

Don't Rush the Beat!

SHRED FAT IN 50 DAYS WITH SGT SHANAHAN'S KETTLEBELL WORKOUT

Sgt Shanahan's kettlebell workout is a sure fire bet to shred the fat. Before I wrote this and posted this video, I did it. I can't say enough about his kettlebell workout and I would advise you to pick up some kettlebells, the Sgt Shanahan DVD, the e-manuals and get your body ready for the beach baby!




Funk Roberts

PURCHASE TODAY

BAD HIPS? HERE IS SOME THERAPY!

I had a friend ask me about the best ways to help her stiff and painful hips. The hips often bear the brunt of daily activities such as walking and running. It is important as you get older, particularly if you have arthritis, to get involved in three major types of exercises including stretching, strengthening, and non-impact aerobic forms of exercise.

Avoiding physical activity because of pain or discomfort also can lead to significant muscle loss and excessive weight gain. Exercise, as part of a comprehensive treatment plan, can improve joint mobility, muscle strength, overall physical conditioning and help to maintain a healthy weight.

A tailored program that includes a balance of three types of exercises - range-of-motion, strengthening and endurance exercises - can relieve the stiffness, soreness and protect joints from further damage. You can also increase muscle flexibility and strength, maintain joint movement, maintain weight to reduce pressure on the joints and help keep bone and cartilage tissue strong and healthy.

Range-of-Motion Exercises

Range-of-motion exercises (also called stretching or flexibility exercises) help maintain normal joint function by increasing and preserving joint mobility and flexibility. In this group of exercises, affected joints are conditioned by gently straightening and bending the joints in a controlled manner as far as they comfortably will go. During the course of a range-of-motion exercise program, the joints are stretched progressively farther (maintaining comfort levels) until normal or near-normal range is achieved and maintained.

In addition to preserving joint function, range-of-motion exercises are an important form of warm-up and stretching, and should be done prior to performing strengthening or endurance exercises or engaging in any other physical activity. A physician or physical therapist can provide you with instructions on how to perform range-of-motion exercises for the fingers, shoulders and back, chin and neck, hips, knees and ankles.

Three excellent ROM of exercises are:

1. Internal Rotation - lie on your back bring your knee to your chest, clasp your hands on the front of your shin and internally rotate the hip while keeping the pelvis as flat as possible.

2. Thread-the-Needle - lie on your back, bend the knee on the good side and place the foot down flat. Take your affected leg, bend the knee and cross your "bad" leg on top of the "good" thigh. Reach down with the arm on the "bad" side through the hole created by the crossed leg on top of the thigh. Reach down with the hand on the good side and clasp both your hands together behind the good thigh. Pull up slowly and gently to stretch the bad hip.

3. Knees to Chest - lying on your back, bend both knees together, and bring them toward your chest. Then slowly move them in an ever-widening circle, keeping your lower spine on the floor. After you do 5 to 10 circles, switch direction. Then slowly come back to your original position.

Strengthening Exercises

Strong muscles help keep weak joints stable and more comfortable and protected against further damage. A program of strength-conditioning exercises that target specific muscle groups can be beneficial as part of your program. There are several types of strengthening exercise that, when performed properly, can maintain or increase supportive muscle tissue without aggravating affected joints.

Isometric exercises are designed to strengthen targeted muscle groups without bending painful joints. Isometrics involve no joint movement, but rather strengthen muscle groups by using an alternating series of isolated muscle flexes and periods of relaxation.

Isotonic Exercises are similar to range-of-motion exercises because they involve joint mobility. However, this group of exercises is more intensive, achieving strength development through increased repetitions or speed of repetitions, or by introducing light-weight resistance with small dumbbells or stretch bands.

Hydrotherapy or aquatherapy (water therapy), is a program of exercises performed in a large pool. Aquatherapy may be easier on painful joints because the water takes some of the weight off of the affected areas while providing resistance training.

A physical therapist or fitness instructor (preferably one with experience working with arthritis patients) can provide you with instruction on how to correctly and effectively perform isometric and isotonic exercises.

Endurance Exercise

The foundation of endurance training is aerobic exercise, which includes any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic activity conditions the heart, lungs and cardiovascular system to:

When paired with a healthy diet, aerobic activity also is fundamental for weight control (which reduces excess pressure on affected joints) and improving overall general health.

You should perform about 15 minutes of aerobic activity at least three times a week at first, then gradually build up to 30 minutes daily. The activity also should include at least 5 to 10 minutes of warm up plus 5 to 10 minutes of cool down. While peak benefits are achieved when an aerobic activity is performed continuously for at least 30 minutes, aerobic exercise can be spread out in smaller segments of time throughout the day to suit your comfort level, without overexerting yourself.

Aerobic exercise should be performed at a comfortable, steady pace that allows you to talk normally and easily during the activity. Ask your therapist what intensity of exercise is appropriate for your fitness level.

Examples of aerobic activities include walking, swimming, low-impact aerobic dance, skiing and biking, and may even include such daily activities as mowing the lawn, raking leaves or playing golf. Walking is one of the easiest aerobic exercise programs to begin because it requires no special skills or equipment other than a good pair of supportive walking shoes, and it's less stressful on joints than running or jogging.

Biking also may be more beneficial to people with arthritis than other aerobic activities because it places less stress on knee, foot and ankle joints.

New Exercise Program

Regardless of your condition, discuss exercise options with a physician before beginning any new exercise program. Also, begin new exercise programs under the supervision of a physical or occupational therapist, preferably one with experience working with arthritis patients.

People with arthritis who are beginning a new exercise program should spend some time conditioning using a program that consists only of range-of-motion and strengthening exercises, depending on their physical and athletic condition. Endurance exercises should be added gradually, and only after you feel comfortable with your current fitness level.

As with any change in lifestyle, your body will have to take time to adapt to your new program. During the first few weeks, you may notice changes in the way your muscles feel, changes in your sleep patterns or different energy levels. These changes are to be expected with increased activity levels. However, improper exercise levels or programs may be harmful.

Consult your physician or therapist and adjust your program.

Good Luck
Funk Roberts
Don't Rush the Beat

THE PUSHUP PYRAMID

Fitness Trainer Michael Olsen demonstrates the Basic Pushup Pyramid.




The pushup pyramid is a series of pushups that can be done at home or at the gym. The exercise consists of five parts. The first is a standard pushup. The second brings one arm into the body to create an asymmetric pushup. The third is a narrow pushup. In this pushup, it is important to keep the arms tight to the body. The fourth is an asymmetric pushup again finishing with the final standard pushup.

These 5 pushups create one series. Beginners should start with 2-3 series for 3 sets. Intermediate and advanced individuals should attempt 5-8 series for 3-5 sets. It is important to maintain form throughout the movement and ensure the body is in a rigid plank position to maximize core recruitment and stabilization. This series of movements targets the chest, triceps and core.


Michael Olsen is a personal trainer at System Fitness in the Beech. I have seen him transform many people so be sure to contact Mike if you have any questions or would like him as a trainer. Look for more of Michael's posts.

Funk Roberts
Keep Training for our Push Up day

Improve your Golf Game with these Exercises

FORRRRRRE!!!!!

The weather is great, big executives entertain their clients on the links and kids, women and men all over the world are hitting the driving range. For those of you who want to add some valuable yards off the tee and avoid those nagging golf injuries, here are some of exercises that will help win the battle against Tiger Woods.

It’s important for the golfer to complete a stretch that corresponds to the muscle he or she is working after doing their reps. And contrary to my workout beliefs, golfers should not use heavy weights. You can risk injury and get a bit too bulky for the sport.

1. SEATED ROW
Back is one of the best exercises for golfers. Nearly every muscle in the back is employed during a swing.
Three sets of 10 reps here will do the trick.

2. ARMS
Strengthening your arms, triceps and shoulders will help you to increase the length of tee offs and other long range shots. Bicep curls of triceps dips and light shoulder dumbbell presses all at three sets of 10 reps is what Dr Funk prescribes

3. LEGS
The best golfers will tell you that without a solid base, their swing would crumble. Balance and strength in the thigh, calf and glutes will lead to a powerful, fluid swing.
Squats at three sets of 10 reps could not be any better to you with the foundation.

4. ABS
The rotation of the torso is enhanced by strong abs and crunches - three sets of 10 (try to increase reps every workout) will not only help with the swing, but you will also get that 6 pack that will aspire to.

It’s important for the golfer to complete a stretch that corresponds to the muscle he or she is working after doing their reps. And contrary to my workout beliefs, golfers should not use heavy weights. You can risk injury and get a bit too bulky for the sport.

There you have it. Whether you are preparing for the PGA/LPGA Championships, your local Golf Club Tournament or you just want to improve your game, strength training is essential not only to increase your power, but also longevity in the sport.

Funk Roberts
Don’t Rush the Beat

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SPONSOR FUNK'S CN TOWER CLIMB TODAY

Hello Readers,

Climate change is the single biggest environmental threat facing our world today! In order to help WWF-Canada fight climate change on behalf of people like you and me, I've decided to climb the CN Tower.

I've signed up to climb the CN Tower's 1,776 steps to help WWF-Canada fight global warming and I need your support! I am climbing with my Workopolis Team on April 17, 2008 between, 5:30 p.m. - 7 p.m.

Sponsorship: I also need to raise money and would appreciate your support. For every pledge of $20 or more you will get a tax receipt and you will be supporting a worthy cause. I do not have much time to raise some money but with your support we can do it.

Pledge what you can. $5, $10. $20 or more.

PLEDGE TODAY

Click this link to sponsor a climber with Workopolis click this link (Marc Roberts): http://wwfcentral.ca/NetCommunity/Page.aspx?pid=531&srcid=526&frsid=19181

The concern and awareness we have for our planet has increased and this is a great way to raise some money for an important cause. Every stair I climb and every pledge I acquire will bring us one step closer to help fight climate change, the single biggest environmental threat facing our world today.

You will help protect our oceans and coasts, our freshwater and forests, and wildlife everywhere.

It won’t take long for you to make a difference!

PLEDGE TODAY

Thank you so much for your support

Regards,
Marc Funk Roberts

STUCK IN A TRAINING RUTT – TRY 100’S

I am always intrigued to try different workout and exercise programs to continually shock my body into growth or fat burn. High-reps have been something that I have wanted to master as your muscles increase its endurance. Anytime I feel a body part is getting stagnant, I'll do a set of 100 and that’ll be my whole workout for the body part that day.

I’ll start with a weight that I can get 25-30 reps and then strip the weight as the set progresses.

The pump is amazing and painful in a good way of course.

Regular use of the hundreds can increase muscle development, separation and definition. It will also help you to grow bigger and stronger, when you return to a standard heavier weight-lower rep program.

If you decide you want to give this difficult yet rewarding program, here is how it is done. You want to complete 100 reps per set, but you should reach muscular failure before the mark is reached.

The goal is to perform at least 70 reps before stopping for a breather. If you can complete 100 reps without stopping, then the weight is too light and you’ll need to increase it next workout. When you are at failure, try resting for the number of seconds that corresponds to the number of reps you have left.

Once you can perform more than 70 reps without hitting failure, then slightly increase the weight (2 ½ pounds for smaller groups and 5 pounds for larger.

Albert Einstein defined as insanity as “doing the same thing over and over again and expecting different results”.

So with that in mind, give this crazy workout a try.

The Funk 900
This is a routine for the entire body, but you can break it up by doing 2-3 exercises per body part performing 100 reps each

Quads/Glutes – Leg Press – 1 set of 100 reps
Hamstrings – Lying Leg Curl – 1 set of 100 reps
Back – Seated Cable Row – 1 set of 100 reps
Chest – Flat Bench Dumbbell Press – 1 set of 100 reps
Shoulders – Seated Dumbbell Press – 1 set of 100 reps
Biceps – Barbell Curl – 1 set of 100 reps
Triceps – Pressdowns – 1 set of 100 reps
Calves – seated calf raise machine – 1 set of 100 reps
Abs – Ab crunch machine – 1 set of 100 reps

Funk Roberts

Don't Rush the Beat

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6 HEALTH MYTHS THAT YOU SHOULD IGNORE

It seems like the scope of fitness and nutritional advice from, professionals, celebrities and scientific health pros are limitless. But there are some things that just don’t make sense. Funk has compiled six health myths and why we should ignore them.



1. THE LESS FAT YOU EAT, THE BETTER – There are four different kinds of fats: Saturated, polyunsaturated, monounsaturated and trans-fat. . Avoid saturated and trans-fats, which are associated with the increase blood cholesterol. The other two fats, however, lower blood cholesterol, increase nutrient absorption and enhance food flavour. AN adult should have about 65 grams or less of fat each day. Less than a third of that should be “bad” fats, so stay away from processed foods. Supplement your meals with healthy fats found in foods like avocado, almonds and olive oil.



2. HIGH-PROTEIN, LOW-CARB DIETS ARE THE MOST EFFECTIVE FOR WEIGHT LOSS – While the low-carb diet has long been a trendy option, it cannot support optimal health for long. Restricting essential carbohydrates prevents you from getting the vitamins and minerals that you need to keep your body healthy. Adequate carbohydrates must be consumed daily to restore glycogen levels.



3. YOU CAN LOSE AND MAINTAIN WEIGHT WITHOUT EXERCISE AND YOU CAN EAT WHATEVER YOU WANT IF YOU DO EXERCISE – Both myths are a recipe for unhealthy living. You can lose weight without exercise, but cutting calories to the extreme will only lead to eating disorders. And as good as physical activity is for you, if you don’t couple it with a proper diet, it won’t help you lose weight. Remember the weight loss only occurs when you burn more calories than you eat.



4. FRUIT AND SPORTS DRINKS ARE GOOD REPLACEMENTS FOR WATER – Although fruit and sports drinks contain water, they are not replacements for it. Sports drinks overdose in sodium (to replace loss by excessive sweating) and sugar (to supplement depleted carbohydrate reserves). These drinks should be reserved for athletes who endured extended strenuous workouts. Sports and Fruit drinks add countless calories along with flavour.



5. WHEN FOODS ARE “LOW-FAT” OR “FAT-FREE” YOU CAN EAT AS MUCH OF THEM AS YOU LIKE – Most low-fat and fat-free foods are highly processed. And while they boast less fat, they don’t supply much nutritionally. They contain too many calories because manufacturers add-sugar, flour and starch to replace flavour lost through fat removal. Don’t get duped by a label: Just because a food is lowfat doesn’t mean it’s calorie-free. Eat foods naturally low in fat like vegetables, fruits and whole grains.



6. AVOID LIFTING WEIGHTS BECAUSE THEY WILL MAKE YOU BULK UP – This is a myth that is probably the number one excuse by women looking to avoid weight training. While men gain bulk when they lift, women can weight train to increase muscle definition without looking like a bodybuilder. The reason for the difference is that females have one-tenth the amount of testosterone levels that males have. Women who weight train help themselves lose body fat and build lean muscle. They become stronger, firmer and can strengthen bone density which will help prevent osteoporosis.

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Here is a great move for the arms, shoulders, chest, and core. Holding the kettlebell in one hand, place hands shoulder width apart. Keeping your body in a straight line, lower your chest to the floor and as you come up drive the kettlebell to chest height. Repeat. Switch sides.

Aim for 3 sets of 10.


Estella Hom
http://estellahom.blogspot.com/
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