The Amazing Health Benefits of Sea Vegetables

The Amazing Health Benefits of Sea Vegetables
By Kristie Leong M.D., published Jun 11, 2008

You probably already realize the importance of eating your vegetables but there's a whole group of healthy greens that have been virtually ignored by the dining public who have yet to discover the amazing benefit of vegetables from the sea. Sea vegetables are not only low in calories but offer health benefits not seen with other types of vegetables. What are the health benefits of sea vegetables and why should you be eating more of them?

Sea vegetable health benefits: They provide for optimal thyroid function
Sea vegetables are rich in the important mineral iodine. Without this critical mineral, the thyroid can't produce sufficient levels of thyroid hormone which is important for regulating metabolism and maintaining life. If you've seen someone with a large goiter, chances are they're deficient in iodine and would benefit from adding fresh sea vegetables to their diet. Concerned about maintaining thyroid health? You can help to optimize your own thyroid function by adding sea vegetables to your diet.

Sea vegetable health benefits: They have anti-inflammatory properties
Brown seaweed as well as several other sea vegetables, contains a biochemical known as fucoidan which has anti-inflammatory properties. Fucoidan may help to tame the inflammatory response that's thought to be responsible for a variety of chronic diseases including cancer. Just one more reason to add seaweed to your diet.



Sea vegetable health benefits: They help to detoxify
A component of sea vegetables known as alginate has been shown to be effective in treating exposure to heavy metals and radiation. Alginates seem to have the capability of binding to and helping flush out of the body heavy metals and radio nucleotides, thus reducing the ability of these components to cause DNA damage and disease. One of the best sources of heavy metal fighting alginate is kelp, available at most natural food markets.

Sea vegetable health benefits: They may reduce the risk of cancer
According to research conducted at the Harvard School of Public Health, sea vegetables may reduce the risk of breast cancer in postmenopausal women. Sea vegetables are a source of lignans which can bind to and block estrogen receptors on the breast, reducing their ability to stimulate breast tissue. Fucoidan found in kelp has also been shown to interfere with the ability of cancer cells to proliferate.

Sea vegetable health benefits: They may reduce the risk of heart disease and hypertension
Sea vegetables are a rich source of potassium which is important for maintaining a normal blood pressure. When blood pressure levels are maintained within normal ranges, this puts less stress on the heart which helps to reduce the risk of heart disease.

Don't forget that you can get some of the health benefits of sea vegetables not only by eating the vegetable itself but by adding a variety of seaweed based seasonings to prepared foods. It's just one more way to get healthy naturally.

YouthJuice™ is the perfect blend of 10 fruits and vegetables harvested from our lands and oceans. A daily 3oz drink contains all the vitamins and minerals that are most significant for your immune system support. There is no focus on a single exotic miracle ingredient because life doesn’t work that way. Successful living is based on achieving balance and harmony – utilizing the best of all worlds.

Contact me for more information on how you can get some YouthJuice or take advantage of opportunities to become a personal distributor and make some extra money.

Funk Roberts

Don't Rush the Beat

12 CURRENT FITNESS TRENDS

1. YOGA

2. AB EXERCISES

3. FITNESS WALKLING

4. WEIGHT TRAINING

5. 300 WORKOUT

6. TENNIS

7. PROTIEN

8. SWIMMING

9. PILATES

10. STRETCHING

11. PUSHUPS

12. 10/15 MINUTE WORKOUTS

Funk's One Week Full Body Blast

SUMMER IS OVER! Gone are the lazy days of the sun, surf, cocktails and slacking off in the gym. Now it's time to get back to business of growing muscle and burning fat.

Here is the ideal workout to get you back into the gym. With this workout you will maximze your strength and muscle-fibre recruitment and save your ligaments and tendons from wear and tear.

Do the following workout for the next 2 weeks and build teh foundation to get through the fall months.

FUNK'S ONE WEEK FULL BODY BLAST

MONDAY
Chest - Flat Bench Dumbbell - 4 sets 8-10 reps
Shoulders -Seated Dumbbell Press – 3 sets 8-10 reps
Triceps –Dumbbell Tricep Extensions – 3 sets 8-10 reps
Back - Lat Pulldown – 4 sets 8-10 reps
Biceps - Barbell Curl – 3 sets 8-10 reps
Quads – Squats – 4 sets 8-10 reps
Hams - Lying Leg Curl – 3 sets 8-10 reps
Calves -Standing Calf Raise – 3 sets 15-20 reps
Abs - Reverse Crunch 3 sets 15-20 reps

WEDNESDAY

Chest – Incline Bench Press – 4 sets 8-10 reps
Shoulders – Front Raises – 3 sets 8-10 reps
Triceps –Tricep Pressdowns – 3 sets 8-10 reps
Back – Dumbbell Row – 4 sets 8-10 reps
Biceps – Seated Dumbbell Curl – 3 sets 8-10 reps
Quads – Leg Extensions – 4 sets 8-10 reps
Hams – Stiff Legged Deadlift – 3 sets 8-10 reps
Calves –Seated Calf Raises – 3 sets 15-20 reps
Abs – Lying Butterfly Crunch – 3 sets 15-20 reps

FRIDAY

Chest –Cable Cross Over – 3 sets 8-10 reps
Shoulders –Lateral Raises – 3 sets 8-10 reps
Triceps -Tricep Kickbacks – 3 sets 8-10 reps
Back – Seated Rows – 3 sets 8-10 reps
Biceps – Cable Curl – 3 sets 8-10 reps
Quads – Lunges – 3 sets 8-10 reps
Hams – Seated Leg Curls – 3 sets 8-10 reps
Calves –Donkey Calf Raises – 3 sets 15-20 reps
Abs – Bicycle Crunches – 3 sets 15-20 reps

Funk Roberts

Don't Rush the Beat

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Family Nutrition

What does "family nutrition" mean, exactly?

Family nutrition means teaching and encouraging eating attitudes and behaviors within the family unit. Every family has nutrition habits. The concern is whether the habits taught and encouraged are healthy or unhealthy. Since every family member is unique and has different nutritional needs, each individual's needs should be considered in the family nutrition plan. The combination of needs will often mean that certain family members will need to focus on special areas. For instance, in a family with one child who is underweight and one parent who has diabetes, the child will need to focus on eating adequate portions of healthy, high-calorie foods, while the parent will need to focus on appropriate portions for diabetes treatment.

Why is family nutrition important?

Families often focus nutrition changes on family members who have a health problem or a certain athletic focus. But good nutrition is important for everyone, and the family unit is the perfect place to build a healthy foundation for every member. Good family nutrition helps everyone in the family to be healthy and happy. Since we know that good nutrition helps prevent disease and increase quality of life, good family nutrition will benefit the whole family in this way. It is also possible that good family nutrition will reduce the incidence of obesity and disordered eating, including eating disorders like anorexia and binge eating.

How do you start your family's nutrition on the right track?

Here are ten tips:

1. Start with healthy nutrition in infancy. Breastfeeding is the best nutrition for babies 0 to 6 months old. If you've chosen to feed your baby infant formula, be sure to use clean water, mix it properly, and wash the bottles well.

2. Encourage everyone in the family to eat three meals every day plus a couple of snacks. This will help keep the digestive system regular. Eating five to six times per day also helps the body to better distinguish between hunger and fullness. When you wait too long, your body will feel hungry, even after you've eaten enough.

3. Eat as many meals together as possible. Try to eat at least one family meal every day, even if it's breakfast. Whoever is home at meal time should be sitting down together to eat. Families that eat together generally eat healthier and know more about what is happening with their children.

4. Offer a variety of foods from all of the food groups: grains, vegetables, fruits, dairy, and meat/protein. Learn about the Food Pyramid. Be sure to have foods available that meet a variety of preferences in the household.

5. Choose low-fat foods and whole grains. Read food labels! Look for total fat around 3 grams or less. Choose 1% or skim milk; they have the same nutritional value as 2% or whole, just much less saturated fat. Whole grains, like wheat, bran, and oat, help keep your digestive tract healthy and help keep cholesterol low.

6. Remember that drinks have nutrition, too. Low- or non-fat milk and 100% fruit juices can be great choices to help meet nutritional needs. Sweet teas, juice-flavored drinks, and sodas add only sugar to the diet.

7. Keep empty-calorie foods out of the house. Occasionally buying candy or soda can be fine, but constantly having "junk food" in the house only allows everyone to eat it. You can also have small treats when you eat out, as long as eating out is not part of your usual routine.

8. Encourage healthy habits. Praise your children for choosing healthy foods and eating right. This can make adults feel good, too!

9. Discourage unhealthy habits in a constructive manner. Try not to humiliate one family member for overeating or skipping a meal, but discuss the behavior in a loving, supportive way. Teach children not to tease each other about eating habits.

10. Seek medical attention when needed. Don't be afraid to ask your doctor questions if you are concerned about your loved one's nutrition habits or health, especially if it is a child. If you need help with your family's nutrition, find a registered dietitian. Dietitians specialize in food and nutrition, and some of them even specialize in family issues.

Remember not to dwell on the past! Move your family forward into more healthy living, and start with a good nutrition plan.

Article From ShapeFit

THE ULTIMATE DUMBELL CHEST EXERCISE

Funk's Multi-Angle Chest Workout

Hey, do you want strong upper chest, great mid-chest and a lower pec line that looks as if a razor carved it out? This multi angle set can train all three areas of the chest in one exercise... DO IT HEAVY, DO IT HARD and DO IT RIGHT.

Multi Angle- Chest Press with Dumbbells

1. Decline Press
Start with the bench on a decline.
This angle will work the lower pec.
Use heavy dumbbells and blast out 7 reps then...

2. Flat Bench Press
Adjust the bench so that it’s flat.
This angle will work the overall chest, but mainly the mid.
Blast out 7 more reps and then...

3. Low Incline Press
Move the bench to a low angle incline about 20-40 degrees.
This will work mid to upper chest, again blast out 7 reps then...

4. High Incline Press
Finally move the bench to a higher incline about 45-70 degrees which will work the upper chest (and some front delts)
7 more and you’re done

Tips
- Each set consists of 4 different bench angles, 7 reps each set and 28 reps overall. A Giant Set
- Train as heavy as your great strict form will let you
- Go from angle to angle with minimum rest in between
- It doesn’t matter what angle you start with as long as you hit every angle, every set, for a total chest development
- Do 3-5 sets of 28 reps for a killer workout. You will not need to do anything else
- Let me know what your chest looks like in a month after doing this big guy

Funk Roberts

Don't Rush the Beat

FUNKY YOGA WEAR

These clothes are awesome..I like getting into them and not fighting with the stretch yet they conform to my body perfectly!!! I definitely want more!!!

Amanda Lynn Mayhew - Model/Creator of Fytness Fanatik

Margarita Wear

The other day, I was walking through the Beaches, and spot two young ladies, strutting their fit bodies down the street, with yoga mats in hand; but there was something different about these two.

Their attitude was free-spirited and the yoga wear was crazy FUNKY. I had find out what was going on.

I asked them where they got the yoga pants, thinking they were part of the leading yoga company’s line of clothing. Their response in unison was surprising “It’s Margarita Wear, we got it at Tanning Escape in the Beaches” and off they went.

Anna Christensen, owner of the Tanning Escape at 2076 Queen Street East in the Beaches and an avid yogi herself, brought the line into her store as way to offer her clients activewear that allows them to express their individualism through the variety vibrant colours and unique designs, yet not give up the comfort and durability one needs.

Personally I think this look is awesome. It’s a different look and still gives ladies the curves that they want and that men admire.

Margarita concentrates on producing small quantities of any given design, maintaining originality and combining style, comfort and a bit of sensuality. These clothes certainly make a strong fashion statement while using the highest quality fabric with performance in mind. Margarita is for both the serious and casual athlete who value looking their best

Fabrics used are specified to Supplex Type AA, which besides giving comfort while exercising, facilitates the skin's natural breathing process. This fabric holds its shape, even through multiple washings. Even better, it won’t wrinkle, shrink or fade, so it will stay new looking for a very long time. Also, it will never fuzz or pill.

So if you are in the Beaches or want to get more info on viewing and purchasing Margarita, contact Anna at the Tanning Escape 2076 Queen St E –Toronto T: 416-698-0765 and she will guide you to beauty, Anna will also be displaying a variety of Margarita products during the Beaches Jazz Festival

I’m going to leave you with a quote from their website; I feel it says it all.

Margarita means top quality, functional and attractive activewear. It looks and feels so great and has such a flattering fit, you’ll never want to wear anything else! Margarita makes every ASS look great!

For more info contact

Anna Christensen

Tanning Escape

2076 Queen St E

Toronto

T: 416-698-0765

Funk Roberts

Don't Rush the Beat

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KETTLEBELLS FOR FEMALES

An increasing number of women are starting to use the kettlebell as a tool for exercising. Heck, the ladies at my boot camps are starting to love the “krazy” kettlebell sessions that I conduct.


With resistance training, females can burn more fat, tone up the bod and increase cardio fitness. Using kettlebells as part of your training program can achieve these benefits better than any other piece of resistance equipment.


There's no denying that kettlebells look like a tough piece of training equipment but underneath that rough exterior lays an extremely effective, versatile, challenging and most importantly fun piece of training equipment.


What are Kettlebells?
As Kettlebell expert Mike Mahler puts it, imagine a bowling ball with a thick suitcase handle on it. Now imagine this apparatus weighing anywhere from 8lbs to 88lbs and you have an idea of what a kettlebell looks like and what weights it comes in. Kettlebells are not a new invention and they have been around for hundreds of years.



5 Benefits of Kettlebells for Women

1. Speeds up the Building of Functional Strength
The unique shape and exercises make your body have to adapt to accelerating and decelerating forces you don't get in traditional weight lifting. Your core muscles, stabilizing muscles, and tendons will become stronger over time.

2. Builds Your Endurance
Various kettlebell exercises require you control a weight for many reps on end. Your endurance will improve and this will carry over into other areas of your life.

3. Flexibility and Strength
Ever seen a body builder with biceps so big that he cannot even touch his chin? He might have strength, but he can't use it. Kettlebells will improve your strength, but your range of motion will remain.

4. Lose Fat
Eating a proper diet with the proper exercise will keep you looking great.


5. Freedom to Work Out When You Want, Where You Want
Kettlebells are small and easier to store at home. They are easy to transport if you like working out in the fresh air.

From http://kettlebellsoldier.com/

MICHELE'S KRAZY KETTLEBELL KRUSHER WORKOUT

One Arm Swing 10 reps each arm - 3 sets
One Arm Squat and Press – 10 reps per side – 3 sets
Meet the Queens – 10 reps per side - 3 sets
Figure Eights (Between the Legs) – 20 passes – 3 sets
Pass - Pass - Pass Shoot - 20 reps – 3 sets
Windmill – 10 per side – 3 sets

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Funk Roberts

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Funk Roberts
Don't Rush the Beat!

SMALL FRUIT BERRY, BERRY GOOD FOR YOU

I have always loved to eat berries and over the past couple months have been fortunate enough to take a product called Youth Juice. I love the name; it just makes you want to drink it.

Youth Juice is the perfect blend of 10 fruits and vegetables harvested from our lands and oceans. I drink 3 oz every day which contains 100% of all the daily vitamins and minerals most significant for your immune system support. You can’t beat that. As far as colds, kiss them goodbye and my allergies are starting to subside. I truly recommend this product to anyone. I’ve heard great stories of friends and family not suffering asthma or hay fever anymore.

I read a great article in the Calgary Sun regarding the health benefits of berries and wanted to share it with you. As for Youth Juice, stay tuned for more info and contact me if you are interested in learning about this amazing product. There are also opportunities to become a personal distributor and make some extra money.

YOUTH JUICE INFORMATION

From the Calgary Sun – July 7, 2008

Small-fruit season has finally arrived!

It's a golden opportunity to enjoy not only the exquisite taste of these delicious berries, but also their numerous health benefits

Whether it's strawberries, raspberries, blueberries or blackberries, certain molecules present in these delicious fruits have multiple anticancer properties that can help prevent this disease.

We now know in order to progress, tumours require a new network of blood vessels that allows them to access the oxygen and nutrients they need to grow.

To generate this new network, cancer cells release chemical signals that attract the cells of the blood vessels present nearby and force them to make their way toward them to produce new vessels.

Since tumours largely depend on their energy requirements, blocking these new blood vessels is a weapon of choice to prevent them from gaining the strength necessary to allow their growth, and thus maintaining them in a microscopic and inoffensive state.

In other words, it is possible to prevent the growth of tumours by subjecting them to a very strict diet!

Strawberries, raspberries, blueberries and blackberries are not only delicious fruits, but are also food sources of several polyphenols, such as ellagic acid and delphinidin, two molecules that block angiogenesis.

Research work conducted over recent years in our laboratory has shown these two molecules interfere with this process by blocking the activity of the proteins essential to the migration of the blood vessels' cells toward the tumours.

By blocking these proteins' function, ellagic acid and delphinidin prevent the vessels' cells from participating in the formation of the new blood network close to the tumours and, consequently, deprive them from their supply in oxygen and nutritious molecules.

Since all cancers depend on this blood supply, we can consider ellagic acid and delphinidin as extremely important prevention tools, capable of slowing down the development of a large range of cancers.

Small fruits are the only food sources that allow an important input in ellagic acid and delphinidin.

There is therefore no argument that the regular consumption of these foods is a prerequisite to take advantage of their cancer prevention benefits.

Ellagic acid is present in large quantities in strawberries, raspberries and blackberries, while delphinidin is mostly found in blueberries and blackberries.

The simultaneous presence of ellagic acid and delphinidin in blackberries is especially interesting and makes these small fruits precious allies in the fight against cancer.

There are many ways to prepare berries.

Whether you eat them without anything on them, enjoy them in a mousse, add them to yogurts or even make jams with them, these fruits are always a delight.

If you wish to enjoy as often as possible the anticancer properties of the molecules associated with small fruits, you can even freeze them for future use since the anticancer molecules they contain react well to freezing.

Take advantage of summer to rediscover these fabulous fruits, whose extraordinary taste has no cause to be jealous of that of exotic fruits!

BENEFITS OF MUAY THAI BOXING

This is the real deal! The extreme workout! Thai Kickboxing, also known as Muay Thai is the national sport of Thailand. Although many people think of Thai boxing as the toughest and most physically demanding ring sport in the world, it is also excellent for street self-defence, ladies.

Many UFC and PRIDE fighters are now learning Muay Thai due to its effectiveness and the ability to utilize the techniques in Mixed Martial Arts competitions.

With Muay Thai you utilize you hands, legs, knees and elbows. It is deadly, but so much fun. Your training usually includes shadow boxing, heavy bag work, Thai pads, focus mitts and belly pads to teach you the right way to kick, knee, and punch and elbow with full power and precision.

Training also includes boxing techniques like jabs, crosses, hooks, uppercuts, spinning back fists, combinations, slipping, sticking, moving, footwork, clinching and stand-up grappling.

Funk is back in the ring and now training at The Mixed Martial Arts Athletic Club which is located in Toronto, Ontario, Canada at 271 Broadview just north of Dundas.

The club offers, Muay Thai, Brazilian Jiu Jitsu, Boxing, Women, Youth and Kids classes, which are taught by some of the world’s best instructors.

MMA Club also has the Muay Thai Kickboxing Challenge.

This is a Monday and Wednesday boot camp style class that will get you into shape and ready for the beach. Remember it's never too late to get started. The circuit takes 60 min and runs from 630 PM to 830 PM. Join in at any time. No experience necessary.

I invite you to try Muay Thai, whether through group classes, one on one, or boot camp. Come and train with Funk Roberts at the MMA Athletic Club
Call 416-895-1171 for more information or email info@mmaclub.ca
http://mmaclub.ca/

BENEFITS OF MUAY THAI BOXING

Physical Benefits:

• Stress reduction
• Weight Loss
• Increased coordination
• Increased flexibility
• Increased strength
• Increased endurance

Mental Benefits:

• Increased self-control
• Increased self-confidence
• Improved study, communication, and leadership skills
• Improved confidence, self-image, and concentration
• Increased enthusiasm and a positive mental outlook

Behavioural Benefits:

• Respect
• Achievement
• Camaraderie
• Calmness

Attitude:

• Discipline
• Mental awareness
• Tradition respect

General Martial Arts Benefits:

• Self-defence and personal protection skills
• Individual development
• Fun

Funk Roberts

See you at MMA Club

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STAY FIT TIPS FOR SHIFT WORKERS

Tips for shift workers: How to eat, and stay fit when you work unusual hours


So you are a police officer, security guard or a firefighter, a nurse, radio host or factory worker. The bottom line is that you work shift work. Your manager just posted the new schedule at work, and next week you're on the evening shift. You quickly weigh the pros and cons — you'll be able to pick up the kids from school each day. But you'll miss your kids' bath time and bedtime stories.

There's no doubt about it — shift work can be difficult. The demands of juggling alternate work hours and staying connected to family and friends can have a big impact on your health — both mentally and physically. But you can still be physically active and eat the right foods, even when you work the graveyard shift.

Exercise Tips

Shift work doesn't mean you can't exercise. Scheduling regular exercise is important — it may help improve your sleep, your energy level and your mood. Don't know if you can fit it into your day — or night? Here are some tips to get the job done

1. Work out before work. Twenty minutes of aerobic activity, such as brisk walking, jogging or swimming, on most days can help you stay alert on the job. It also keeps your heart in tip-top shape.

2. On the job. During work, use your breaks to exercise. Take a lap around your building. Shoot hoops outdoors. Keep a resistance band or hand weights at work for strength training.

3. Don't take the shortcut. Work exercise into your normal routine. Walk or bike to work instead of driving. Climb the stairs instead of riding the elevator.

4. Find a buddy. Find a co-worker and exercise together. It'll make exercising more fun and will also help keep you motivated.

SAMPLE FULL-BODY WORKOUT
Chest - Flat Bench Dumbbell - 4 sets 8-10 reps
Shoulders -Seated Dumbbell Press – 3 sets 8-10 reps
Triceps –Dumbbell Triceps Extensions – 3 sets 8-10 reps
Back - Lat Pull down – 4 sets 8-10 reps
Biceps - Barbell Curl – 3 sets 8-10 reps
Quads – Squats – 4 sets 8-10 reps
Hams - Lying Leg Curl – 3 sets 8-10 reps
Calves -Standing Calf Raise – 3 sets 15-20 reps
Abs - Reverse Crunch 3 sets 15-20 reps


Nutrition Tips

Shift workers may find it difficult to make healthy food choices because what's most readily available in the middle of the night comes from vending machines and 24-hour fast-food restaurants. Unhealthy eating isn't necessarily a given, though. Here are some tips to help you eat well:

1. Brown bag it. Bringing food from home will make you less tempted to raid the vending machines. Pack a healthy lunch that includes plenty of fruits and vegetables.

2. Meal Replacements. These can be a great way to get the meal you need without having to consume fast food

3. Eat smaller portions. Aim for smaller portions, such as a couple of quick, healthy snacks, during your shift rather than eating a big meal. Shift work can interfere with your body's regular digestive routine. Eating light can reduce the chance of an upset stomach — especially if you're working through the night — because heavier meals are more difficult to digest and can give you heartburn.

4. Avoid late-night caffeine. Have caffeinated drinks before your shift or early during your shift. Avoid too much caffeine or caffeine late in your shift — it can make it hard for you to fall asleep after you get home.

SAMPLE DIET
Meal 1 – WAKE UP
1/2 cup oat meal
1/2 banana
3 egg whites
Bottle of water

Meal 2
1 cup plain, nonfat yogurt
1 cup red grapes
Bottle of water

Meal 3
Sandwich with Lean Meat/Cheese/Tomato
Banana
Bottle of water


Meal 4
1 apples
1 oz walnuts
Bottle of water

Meal 5
8 oz grilled salmon
1/2 cup brown rice
1 cup steam broccoli
Bottle of water

Meal 6
1 cup non fat cottage cheese
1 oz toasted almonds
Bottle of water

The ability to adjust to shift work is different for every person. You may be happy working alternate hours or you may find it extremely frustrating. If you feel that your work hours are impacting your health and well-being, it may be time to consider changing your job.

Funk Roberts

excerpts from Mayo Clinic

SALMON WITH LEMON SAUCE, RICE AND ASPARAGUS

MMMMMMMMMMMMM!...This is a one of my all-time favourites. Salmon is one of the best protein foods, in my opinion. For a twist you can try substituting broccoli and cauliflower for asparagus.

INGREDIENTS
8oz - Salmon filet
6 – Stalks of asparagus
½ cup white or brown rice
½ pinches of shallot, chopped
1 tbsp – lemon zest
1 tbsp – lemon juice
½ sup – fish broth
1 tsp extra virgin olive oil, olive oil spray

NUTRITIONAL INFORMATION
Calories – 506
Protein – 64 grams
Carbs – 31 grams
Fat – 14 grams


PREPARATION
Preheat the oven to 400F

Spray a baking sheet with olive oil

Place the Salmon filet on the sheet and into the oven. Bake for 20 minutes

Cook the rice. If you’re using brown rice, then you will have to cook it 20 minutes before you start cooking the salmon.

About 5 minutes before the rice and salmon are finished, cook the asparagus. Also at this time, heat olive oil in a sauté pan. Add the shallot and sauté until golden.

Add lemon juice, lemon zest and fish broth.

Place salmon, rice and asparagus on a plate and drizzle lemon sauce over the top.

ENJOY!

Funk Roberts
Don't Rush the Beat!

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10 WAYS TO KICK UP YOUR METABOLISM

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Here’s welcome news: You may have inherited your mom’s slow-mo metabolism, but you’re not stuck with it. New research shows you can trick your body into burning calories more efficiently, especially if you hit the gym. By strength-training just a couple of times a week, for example, you’ll reverse 50 percent of the seemingly inevitable metabolism slow-down that comes with age. So take control of your metabolism by making these boosters part of your routine.

1. Kick it up a notch
The next time you run, swim, or even walk, ramp up the intensity for 30-second intervals, returning to your normal speed afterward. Using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy.

2. Get your omega-3s
Why does eating lots of fish rich in omega-3 fatty acids (salmon, herring, and tuna) help amp up metabolism? Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. You can take omega-3 fatty acid supplements.

3. Make some muscle
Not only does muscle weigh more than fat, but it uses more energy, too. The average woman in her 30s who strength-trains 30 to 40 minutes twice a week for four months will increase her resting metabolism by 100 calories a day.

4.Turn to (green) tea
Green tea has long been heralded for its antioxidant polyphenols. But new evidence shows the active ingredient, catechin, may crank up metabolism. Researchers conducted a series of studies in dieters and found that those who went green lost more weight than those who didn’t, suggesting that catechins may improve fat oxidation and thermogenesis, your body’s production of energy, or heat, from digestion. Drink five eight-ounce cups of green tea a day and you can increase your energy expenditure by 90 calories a day. Sounds like a lot of tea, but it’s not hard to do if you also drink it iced.

5.Don’t slash those calories
It’s one of the most frustrating realities of dieting—if you cut out too many calories, your metabolism thinks times are lean and puts the breaks on fat-burning to conserve energy. Here’s the trick to keeping your metabolism revved up while dieting: Eat enough calories to at least match your resting metabolic rate (what you’d burn if you stayed in bed all day; calculate yours here) That’s about 1,330 calories for a 5-feet-4-inch, 150-pound, 40-year-old woman.

6. Enjoy the afterburn
Exercise is a gift to yourself that keeps on giving. In a phenomenon known as excess postexercise oxygen consumption (EPOC), your body can take hours to recover from a robust workout (one intense enough that you can’t hold a conversation) and return to its previous resting metabolic rate. The windfall: Your body is actually burning more calories than it normally would—even after you’ve finished exercising.

7. Get started in the a.m.
Make sure you eat breakfast. Eating a nutrient-rich morning meal (like oatmeal with almonds and berries, or a spinach-and-feta omelet with a slice of whole-grain toast) shortly after getting out of bed literally wakes up your metabolism. Eating breakfast gets teh energy going and keeps it going.

8. Go ahead and graze
Noshing throughout the day is a proven strategy to help you curb hunger and eat fewer calories overall. Now, experts are promoting nibbling versus gorging as a way to keep metabolism running by holding blood sugar levels steady and preventing weight-gain-promoting insulin spikes. Enjoying six small meals a day should do the trick; keep them around 300 calories each, or divide your usual day’s calories by six.

9. Trim the trans fat
You’ve heard they’re bad for you. But trans fats also slow down your body’s ability to burn fat. “They have an altered shape and make your biochemistry run funny,” Hyman says, explaining that trans fat binds to fat and liver cells and slows metabolism. Eating trans fat can also lead to insulin resistance and inflammation, both of which cripple metabolism and can cause weight gain.

10. Think protein
Your body digests protein more slowly than fat or carbs, so you feel full longer (this is especially true when you have it for breakfast). Plus, it may also give your metabolism a bump. Take a protien supplement if you can't get it through natural foods.

Taken from Health.com
By Sarah Elizabeth Richards

No Time to Workout? Then it’s TABATA Time!

The Tabata Protocol

So you are short on time but you still want a decent workout routine. Well a Tabata workout might be for you. This short but extremely intense exercise works so well because it maximizes oxygen consumption with short bursts of focused exercises.

The Tabata Workout was invented by Dr. Izumi Tabata in Tokyo, Japan. The basic principle is this: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Eight intervals of one exercise must be completed before moving on to the next. Sound easy? Not! This is "High-intensity” and not for the weak at heart.

This cardio interval training method is an intense and quick workout routine but very effective. The entire exercise lasts only about 4 minutes if you do it correctly. The rest period can be complete rest or a less intense pace. It is a great way to get a very intense workout in a very short period of time. I'm sure you'll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful!

One of the hardest aspects of doing a Tabata workout is staying focused for the whole four minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity

You can use this protocol with many exercises: pushups, sit-ups, pull-ups, squats, you name it. If time is an issue, then try this next time you are at home, outside or in the gym.

TABATA PUSHUPS
1) For twenty seconds, do as many repetitions as possible.

2) Rest for ten seconds

3) Repeat seven more times (8 total sets)

Sign up for the Funk Roberts Boot Camp every Wednesday from 7:00PM to 8:00PM in the Beaches. Brought to you by Not So Pro Sports

Funk Roberts
Don’t Rush the Beat!

FUNK’S FANTASTIC WORKOUTS

I have assembled an onslaught of my favourite workouts that focus on each body part. Include one or all of these workouts in to your regimin to help reach your fitness goals.

ABS – FUNK 50
3 Giant Sets
Lying Reverse Crunch -10 reps
Funky Frog Crunch -10 reps
Oblique Crossover Crunches to the right -10 reps
Oblique Crossover Crunches to the left -10 reps
Bicycle Exercise -10 reps

SHOULDERS – CRAZY 28’s
3 Giant Set
Side Lateral Raises – 7 reps
Front Raises – 7 reps
Upright Rows – 7 reps
Bent Over Lateral Raises – 7 reps

BICEPS - BICEPS BOMB
Incline Dumbbell Curl – 3 sets of 10 -12 reps
Standing Barbell Curl – 3 sets of 10 -12 reps
Preacher Curl (dumbbells or barbell) – 2 sets of 10 reps
Dumbbell Curls 21’s – 3 sets of 21 reps
Forearm Wrist Curls – 3 sets 15 reps

TRICEPS – TRIED, TESTED AND TRUE
Lying Barbell French Press – 3 sets of 10 reps
Triceps Press-downs - 3 sets of 10 reps
Triceps Dumbbell Kickbacks - 3 sets of 10 reps
Triceps Dips -Do 3 sets to failure

BACK - BACK BLAST
One Arm Dumbbell Bent Over Row - 3 sets of 10 reps
Seated Cable Row - 3 sets of 10 reps
Seated Front Pulldowns - 3 sets of 10 reps
Pull-ups - 3 sets to failure

CHEST - CHEST CRUSHER
Incline Bench Press - 3 sets of 10 reps
Incline Dumbbell Press - 3 sets of 12 reps
Flat Dumbbell Press - 3 sets of 10 reps
Cable Cross Over - 3 sets of 12
Dips - 3 sets of 10 to failure

LEGS – SUPER LEGS
Squats - 4 sets of 8- 15 reps
Lunges - 3 sets of 10 reps per leg
Leg Extensions - 3 sets of 10 reps
Leg Curls - 3 sets of 10 reps
Calf Raises – 3 sets 20 reps

Funk Roberts
Don't Rush the Beat
Funk Facebook Fitness Group
Funk TV
Funk Roberts Sports Drink

STELL & FUNK'S FAT ATTACK

Sgt Shanahan's Boot Camp lives on through Estella "Kettle Bell Pro" Hom and Funk Roberts. Last Saturday the trainees came out in droves to indulge in crazy core exercises and kettle bell killers.

Join us this Saturday June 28th at 9:45AM.

Boot Camp workouts take place at Woodbine Beach Park, located across from Pantry Park, between the Donald D Summerville Swimming pool and tennis courts.

ENLIST TODAY!

Sgt Shanahan's Boot Camp

Funk Roberts and Estella Hom

funkroberts@gmail.com

me@estellahom.com

Funk’s Fifteen Minute Full Body Bootcamp Workout

So you have no time to workout, or you travel a lot, or you are just too embarrassed and don’t want to go to a gym. I totally understand and empathize with you. We can’t all be Gym Rats. So I have put together the Funk’s Fifteen Minute Full Body Bootcamp Workout to assist those of you who can’t get to the gym.

The workout incorporates different types of exercises including Cardiovascular, Resistance, Plyometrics, Core, and Abs Exercises. The best thing about this workout is you can do it anywhere, anytime and without weights or equipment.

You are using your body weight and targeting the entire body, while keeping your cardio in check. Try this workout 3 times per week and watch the fat melt away and your body build sculpted muscles.

Funk’s Fifteen Minute Full Body Bootcamp Workout

Exercises – Complete THREE – 30 second ROUNDS with 2 MINUTE REST IN BETWEEN –get the GYMBOSS

1. Arm Circles (30 sec - forward – 30 sec backward) – (Arms straight to the side and do small circles)

2. Jump Squats or SUPERSTARS– 30 seconds (Crouch to the ground with hands touching between your legs and blast up as high and fast as you can while spreading you arms in a star position and repeat )

3. Push Ups – 30 seconds (Regular pushups)

4. Side Plank Reach Under – 30 seconds Right (Assume side plank position with left arm on ground and right arm in the air. Twist your body so your right arm is reaching between and under your body and left arm that is on the ground)

5. Side Plank Reach Under – 30 seconds Left (Assume side plank position with right arm on ground and left arm in the air. Twist your body so your left arm is reaching between and under your body and right arm that is on the ground)

6. Mountain Climbers – 30 seconds (Assume push up position and alternate bringing right knee to right elbow and then left knee to left elbow as fast as you can)

7. Dips on a Bench/Chair – 30 seconds (Use a chair or bench to perform dips with your legs straight out to the ground)

8. Lunges – 30 seconds (Alternate lunges with both legs)

9. Bicycle Exercises Abs 30 Seconds (Lie on your back and alternate with each leg, bringing your knees to your chest)

10. Wall Sits – 30 seconds (Sit with back on a wall and legs at a 45 degree angle)

Use the GYMBOSS to help keep track of time and complete 3 rounds with 2 minute rest in between

Funk Roberts
Don’t Rush the Beat
www.funkrobertsfitness.com
www.funksdrink.com

Join Funk at Club Med Cancun, Mexico from Oct 5-12 for a week of Bootcamp, Health and Fitness Seminars and Pure Unadulterated Partying - http://www.ultimatesportsvacations.com
Mention “Funk Roberts” and get $200.00 off the regular price

FUNK ROBERTS SPORTS DRINKS – GET YOURS TODAY!

Funk Roberts Fitness and InfinIT Nutrition have partnered to create the Funk Roberts Sports Formulas. The new, 100% safe, family of 4 pre-mixed sports drinks, will give you the edge on the competition and help you reach your fitness and training goals.

Whether you’re a World-Class, University, High School athlete or a weekend warrior wanting an edge in your training or sport, anyone will find these and beneficial.

As a valued Funk Roberts Fitness supporter when you place “funkroberts” into the promo code area, you will receive 10% off all Signature Series Formulas.

Not sure if the Funk Sports Formulas are for you? Create your own.

The InfinIT Nutrition system allows you to go to their website and easily create your own formula blend through 4 simple steps. You can create custom drinks to replace pills, gels and bars. Set the amount of carbohydrate blend, calories, electrolyte blend, protein, amino acid, caffeine and even the flavour. Create your winning blend now.

GET YOURS TODAY!

Funk Roberts

Don't Rush The Beat!