HOW TO HAVE A HEALTHY SUMMER BBQ SEASON

SUMMER BBQ LUV

By Laura Discepola, RNCP/ROHP

Registered Nutritional Consulting Practitioner
T: 647.408.7142 F: 647.430.3459 e: lauradnutrition@rogers.com

With the hot weather in full effect what better time than to learn some healthy BBQ techniques to stay on track and maintain your healthy weight this summer?

Grilling is easy, healthy and oh so delicious! However, be rest assured that is not limited to hot dogs, half pound burgers, juicy and fatty steak, beer canned chicken or sticky sweet and sour ribs. Although the aforementioned sound mouth-wateringly delicious, overconsumption of these higher fat BBQ staples may wreck havoc on your health goals and your waist line.

Did you know you can grill vegetables, fish, breads, pizza and even fruit? Yes, that’s right and with your BBQ heated and ready for some flavour, here are some great ideas for you to try in a healthier way:

1. Try replacing hot dogs for homemade kofta (ground meat skewers) and if you’d like, place them in a multigrain bun. Try my Ground Lamb Kofta recipe:


Recipe:
3.5 oz. extra lean ground lamb (ask your butcher for extra lean)
1/2 tsp each, ground cumin, ginger, garlic
A pinch of cinnamon
1 tbsp fresh mint, chopped
¼ tsp sumac (optional)
2 tbsp finely chopped onion

Instructions:


Mix together and form 2 meatballs. Place each meatball on a long wooden skewer and spread along the length of the skewer to make a sausage-shape. Grill until cooked and serve over a tossed green salad or your vegetables of choice.

2. Instead of store bought pre-packaged burgers with 25 + grams of fat each, try making homemade beef burgers with extra lean ground beef. Keep it moist by adding egg whites and extra herbs and spices. Try combining extra lean ground beef and lamb (1/4 lamb, 3/4 beef), fresh rosemary, thyme and garlic to make a mouth-watering burger and better yet, top it off with some low fat goat cheese and grilled onions.

3. If you love condiments, stick to natural ketchup, assorted mustards, relish, lettuce, tomatoes and pickles. Avoid mayonnaises, high-fat cheeses, and rich creamy sauces. If you want to spread some spice try using a fat-free yogurt or sour cream and add some fresh garlic, herbs, spices and hot peppers, your taste buds will thank you for it!

4. For extra flavour, try marinating or adding a dry rub to your chicken breasts, shrimp or lean beef. There are many different flavours and seasonings to try from: lemon-garlic shrimp, jerk chicken, soy-lime ginger beef, etc…

5. Choose lean cuts of meat. For beef, go with beef tenderloin, striploin or sirloin and don’t forget to remove all visible fat. For chicken, go with the breast (feel free to BBQ with the skin on but then take it off and discard before consumption).

6. Grill your veggies! Try bell peppers (red, green yellow and orange), eggplant, zucchini, yellow squash, red onions, asparagus and cherry tomatoes to name a few. You can even grill small potatoes and sweet potatoes but before you do, it would be best to pre-cook them slightly. Before hitting the grill, be sure to toss the lightly in some extra-virgin olive oil or use a basting brush so they don’t stock to the grill.

7. For dessert, try grilling pineapple, mango, peach halves, nectarines and even bananas and drizzle your fruit with some fresh orange or lime juice and fresh chopped mint.

8. Quench your thirst with some low-sodium soda water as your base and add some of the following and get creative: add a slash of pineapple juice, add fresh berries and lemon juice, cucumber and even melon. You won’t believe how refreshing these drinks can be! If you fancy wine, think moderation and make a wine spritzer using half wine, half soda water and ice!

9. Don’t forget to serve these BBQ delicacies with some fresh, crisp summer side salads. Try tossing assorted leafy greens (mesclun, Boston Bibb, spinach, arugula, Romaine, etc) and add d toss in a citrus vinaigrette. Make a creamy coleslaw using fat free plain yogurt and your favourite herbs. Try a fresh tomato and basil salad with aged balsamic vinegar, or change things up a little and make a sweet potato salad with fresh chives, rice wine vinegar and add a hint of honey for sweetness!

With a little creativity and a BBQ heated and ready to be used, you can enjoy your summer, outdoors with your friends and keep your healthy eating on track with the above mentioned guideline, tips and tricks! Bon Appétit and happy Barbeque season.


By Laura Discepola, RNCP/ROHP
Registered Nutritional Consulting Practitioner
T: 647.408.7142
F: 647.430.3459
e: lauradnutrition@rogers.com

Join me this August 27th-29th at the Fit Firm and Fab Weekend Getaway for Women,

visit: www.fitfirmandfab.com

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

Recipe of the Month by Spartacus Workout Graduate Julie Wolf

Steak a la Chez Wolf  by Julie Wolf

I love to share great recipes that I find or people send to me. When I found this recipe from Julie Wolf, who actually completed my  4 Week Spartacus Challenge and lost inches throughout her body, I was delighted to try it.

Let me tell you it was delicious and healthy too. By the way Julie won a contest with this recipe so check out the recipe and  try it this week.

Thanks Julie

Steak a la Chez Wolf by Julie

Well…the title is silly but it’s something a friend coined…

Ingredients:

I usually buy eye of round roast beef, it tends to be lean enough. Any other lean cut of steak will suffice as well.

Directions:

1 half pint of strawberries

half a bag of spinach

1/4 cup of balsamic vinegar

3 cloves garlic, chopped

3 shallots, sliced thinly

Get a frying pan medium hot and add a tablespoon of coconut oil. Add the garlic, shallots and strawberries. Push these around for a minute, and then add the balsamic vinegar.

Cook until the strawberries start to disintegrate.
Add spinach and cook until wilted. Move this mixture to the sides of the pan until the middle is clear.

Drop the steak on and cook to your liking. I like it rare, so I leave it there about a minute per side.

Serves 2.


TELL ME HOW YOU LIKE YOUR STEAK COOKED- LEAVE COMMENTS

In 4 Short Weeks Julie Wolf lost 2 inches on her hips and

gained more overall body strength

using the Spartacus Workout Program

FIT FIRM N FAB'S 10 TIPS FOR RAPID FAT LOSS

FIT FIRM 'N FAB FITNESS WEEKEND GETAWAY FOR WOMEN 

AUGUST 27th -29th 2010

We are once again excited to present the Fit, Firm N Fab Fitness Weekend Getaway for Women.  Our last one was a huge success and there is onlly room for 18 this year so register today and avoid the dreaded HST! - CLICK HERE


10 Tips for Rapid Fat Loss


Do you want to lose Fat? Remember there is no magic pill. You must do the work to achieve your goals.

To Lose Fat You Must:

1) Consume Protein

2) Include at least 3 days/week of weight bearing activities

3) Incorporate a clean and healthy diet

4) Try not to eat carbs after 6pm

5) Eat good quality carbs

6) Find activities you love to do

7) Reduce the amount of cardio

8) Workout for less than 40 minutes at a high intensity

9) Variety is the spice of life to mix up your workouts every 3-4 weeks

10) Incorporate an of A-List exercises in your workout:

a. Lunges

b. Step-ups

c. Push-ups

d. Full-body core (like plank)

Join the FIT, FIRM ‘N FAB team August 27-29th in Prince Edward County for a weekend of fun, fitness & goal setting. Invest in yourself.


You will learn to develop a FIT Body, FIRM Arms, Butt & Core, and a FAB Nutritional and Wellness Lifestyle. The FIT, FIRM and FAB professional team have put together an amazing weekend of incredible fitness and yoga classes, no nonsense nutrition, life-changing presentation, wellness and meditation classes and unforgettable fun with some great women.


This is a can’t-miss weekend!

FFF August 2009 Participant
“You guys did an amazing job! Loved it! Funk is awesome. Davelle’s calm and fun personality makes it and Laura’s knowledge and passion for food and nutrition makes for the perfect leadership team. You three are a strong combo. You kept it fun but effective. Would highly recommend.”



If you've been thinking about losing weight, getting toned muscles and have been hoping to learn more about nutrition, then look no further and REGISTER NOW.


You will have one-on-one interaction with the FIT FIRM ‘N FAB team. By the end of the weekend you will have all the information, confidence and equipment to be Fitter, Firmer and More Fabulous in your life.


THE FIRST 7 WOMEN WHO REGISTER WILL RECEIVE A FREE QUICKIE PEDICURE FROM OUR FRIENDS AT ELIXIR ORGANIC SPA.



REGISTER BEFORE WEDNESDAY JUNE 30, 2010 AND AVOID THE HST: www.fitfirmandfab.com


See you there!

Best Regards,
Davelle, Funk, Laura

FUNKY STELLAR SATURDAY WORKOUT

WORKOUT - CHEST, PLYOMETRICS AND INTERVAL TRAINING

I went to a commercial gym this morning (yes I said it, the gym...I HATE going to commercial gyms - they are brutal)

It was raining and I did want to workout at home, but decided to make the trek to my local gym and if I was going there then I was gonna make it a STELLAR WORKOUT.

So check out the workout below, it was a mixture of traditional weight training plyometrics, bodyweight exercises and interval cardio training using super and giant sets...

TOOK THIS YESTERDAY

I have to tell you that ever since I have cleaned up my nutrition and completely changed my workouts from long boring bodybuilding type trianing to shorter high intensity interval training using my bodyweight, kettlebells, plyometrics, core exercises, functional movements, weights, TRX and other cool devices, my body has made a complete change.

I used to be 205lbs with what most of the beach volleyball players called my BUDDAH stomach - never really had abs, I was just big. 

My message to you is, unless you want to be a bodybuilder, stop wasting your time with workouts that are probably NOT working for you and switch to more functional, high intensity workouts. 

WORK SMARTER AND HARDER FOR RESULTS!

Check out the pic and try this workout if you DARE!!!!

Funk Saturday’s Workout 

CHEST, PLYOMETRICS AND INTERVAL TRAINING

(TOTAL WORKOUT TIME 45 MIN)

3 SETS OF GIANT SET - (NO REST BETWEEN EXERCISES) - DUMBBELL PRESS, BOX/BENCH JUMPS - Used 65-75-85lbs dumbbells

High Incline Dumbbell Press- 8 reps
Low Incline Dumbbell Press – 8 reps
Flat Bench Dumbbell Press – 8reps
Box Jumps – 20 reps

REST 90 SEC BETWEEN GIANT SETS


3 SETS OF GIANT SET (NO REST BETWEEN EXERCISES) - CABLE CROSS OVER, BENCH HOPS, BENCH RUNS (ALT TOES ON BENCH LIKE YOU ARE RUNNING)

Cable Crossover – 15 reps
Bench Hops – 10 jumps per side
Bench Runs – 10 runs per leg

REST 90 SECONDS BETWEEN GIANT SETS



3 SUPERSETS (NO REST) – PULL-UPS AND DIPS

Wide Grip Pull Ups – 10, 8, 8 reps
Parallel Dips – 10, 8 , 8 reps


15 MINUTES INTERVAL TRAINING ON BIKE
30 SECONDS – High Intensity as fast as you can pedal (over 110 rpm)
90 SECONDS – Low Intensity pedal over 80 rpm


TIME TO PUKE!!!!

FUNK'S KILLER DUMBBELL CARRY WORKOUT VIDEO

PLEASE HELP ME NAME THIS WORKOUT - LEAVE COMMENTS BELOW!

Set up two pylons 20 yards apart - or from one end of the gym to the other and perform the following:

Round 1
8 Bent Over Rows - Farmer Carry
8 Hanging Cleans - Racked Carry
8 Front Squats - Overhead Carry
8 Shoulder Press - Farmers' Carry

Rest for 90 seconds then repeat 4 more times for 5 total reps

Dumbbell Carry Workout uses different dumbbell carrying techniques and exercises that tax the entire body and benefits your grip and overall strength.

This is also an awesome fat buring, conditioning exercise and abs (the next day my abs felt it - yay)

Use a challenging weight - THIS ISN'T FOR WIMPS!!!

3 Hidden Culprits Of Weight Gain

Check out this great article by my friend Vic Magary. As Fitness Professionals, It seems like Vic and I are always conveying the same messages, so I wanted to pass this along. If all or any of the three culprits are currently in your diet and nutrition, you will actually experience weight loss.

3 HIDDEN CULPRITS OF WEIGHT GAIN
by Vic Magary - http://www.gymjunkies.com

I’ve heard it from plenty of clients, “Vic, I’ve stopped eating bread, avoid pasta like the plague, and haven’t had even a nibble of cheese is over a month and I’m still not losing weight.” When I hear this, I know there is something lurking in their dietary habits that are sabotaging their weight loss efforts – without them even realizing it. There are items they are not even recording in their food journals because they feel it somehow doesn’t count. Well the proof is in the waistline. If you are taking care of the “big items” like bread, pasta, and dairy – but still aren’t losing weight – be on the lookout for these three hidden culprits of weight gain.


1. Salad dressings. Why clients think they don’t have to list the dressing they put on salads in their food journal amazes me. All of that creamy crap is ruining the healthy deliciousness of that spinach salad with asparagus, cucumber, grape tomatoes, and red peppers (my personal favorite salad combo). So steer clear of Ranch, Thousand Island, Caesar, and any other salad dressing where dairy is obviously a main ingredient. To be sure you stay on the proper path to weight loss, I actually recommend that you avoid ALL prepackaged salad dressings due to the unpronounceable ingredients that are nearly inescapable with store bought dressings. The only salad dressing that gets my seal of approval? Homemade balsamic vinaigrette: 3 parts extra virgin olive oil, 1 part balsamic vinegar, spices of your choice, shake the shit out of it and enjoy. Delicious!

2. Alcohol. So you stopped drinking beer, you’ve stepped way back on the wine, and you’re now cutting your Jack Daniel’s with water. All of those adjustments are fine and good, but if you are not reaching your weight loss goals the booze has to go. Having just two drinks has been shown to drop the body’s fat burning ability by as much as 73%. When alcohol is consumed the body converts it to acetate. The acetate then becomes your body’s preferred source of fuel – which means your body is NOT using body fat for fuel. See De Novo Lipogenesis, Lipid Kinetics, and Whole-Body Lipid Balances in Humans After Acute Alcohol Consumption, Siler, Neese, & Hellerstein, American Journal of Clinical Nutrition, 1999; 70: 928-936.

But the main reason that I recommend you steer clear of alcohol is because it lowers inhibitions. You don’t have to be staggering drunk and end up in the drive thru seeing the effects alcohol can have on your will power. That one glass of wine can easily turn into a second glass with a cheese tray. It’s too much potential for a slippery slope in the wrong direction so my recommendation is to abstain from alcohol during fat loss efforts.

3. Diet Soda. I know, I know. . . there are no calories in diet soda so how can it hinder weight loss? It’s because that artificial sweetener that makes you fall in love with Diet Coke confuses the hell out of your body. The body’s natural regulatory systems that control hunger and weight get all out of whack when it has to process the sugary taste without the expected caloric intake. See Artificially Sweetened Beverages: Cause for Concern, Lugwig, Journal of the American Medical Association, 2009; 302: 2477-2478. Science and facts aside – my experience with clients has always been that weight loss efforts are hindered when diet soda remains a part of the diet.

As they say, the devil is in the details. Often seemingly harmless diversions from the plan can add up to crush your fat loss efforts.

What are some things you’ve eliminated from your diet that you weren’t expecting to have an impact, that have helped you reach your weight loss goals? Let me know in the comments below.

The Heat is On Event - See Funk Roberts Live!

I am sharing my never before heard secrets LIVE, on how women can achieve a Strong and Sexy Beach Body. If you want hear these secrets then join me and other professional women at "THE HEAT IS ON" event presented by Orangefish - Read the flyer below and register at http://orangefish.eventbrite.com/

3 AWESOME UPPER AND LOWER BODY DUMBBELL WORKOUTS (VIDEO)

3 AWESOME UPPER AND LOWER BODY DUMBBELL WORKOUTS (VIDEO)

I love sharing information about my quest to building the ultimate home gym.  I hate working out at gyms...air conditioning, horrible music, people sitting on machines staring into space, instead of working hard and then there is the socializing. Isn't  that what bars and clubs are for?

Don't even get me started on the Personal Trainers. I truly cannot remember the last time I stepped into a gym.

Thanks to the IronMaster Dumbbell Quick-Lock Set my home gym is starting to become more complete.  I received the IronMaster last month and haven't looked back since. My home workouts have been taken to a new level.

 It would have been impossible for me to furnish my house with a full dumbbell set that range from 15 lbs - 100lbs, so the easy lock, changeable weight system is perfect.  Easy to assemble (because I have 2 thumbs when it comes to putting things together) and easy for me to use. 

If you are looking to build a home gym, then I would suggest you purchase the Ironmaster Dumbbell Quick Lock System

Enough of the shameless endorsing and plugging, let's get to the workouts.  I actually had a person send me an email asking if I could put together specific workouts with the Ironmaster, which was cool.  I figured these workouts can be done with any kind of dumbbells and anywhere

Okay 3 workouts - 2 upper body and 1 lower body that you can do once per week, or include in your workout regime.
















IRONMASTER DUMBBELL WORKOUT #1

Upper Body Circuit

4 exercise interval with 20 seconds of work and 10 seconds of rest
Set your Gymboss Timer - http://interneka.com/affiliate/AIDLin...

Perform each exercise in the circuit then repeat for 1 round
Rest 90 seconds and perform a total of 3 rounds

Workout 1 -- Dumbbells Upper body
Standing Dumbbell Presses (L) 20 secs - 10 secs rest
Standing Dumbbell Presses (R) 20 secs - 10 secs rest
Bent Over Rows 20 secs - 10 secs rest
Push Ups 20 secs - 10 secs rest
Repeat for a total of one round

DUMBBELL WORKOUT UPPER BODY IRON MASTER
Dumbbell Upper Body Circuit #2

5 exercise interval with 20 seconds of work and 10 seconds of rest
Set your Gymboss Timer - http://interneka.com/affiliate/AIDLin...

Perform each exercise in the circuit then repeat for 1 round
Rest 90 seconds and perform a total of 3 rounds

Workout 2- Dumbbells Upper body
Standing Dumbbell Snatch (L) 20 sec - 10 sec rest
Standing Dumbbell Snatch (R) 20 sec -10 sec rest
Alt Biceps Curls 20 sec -10 sec rest
Renegade Row to Push Ups 20 sec -10 sec rest
Overhead Triceps Press 20 sec -10 sec rest
Repeat for a total of one round


DUMBBELL WORKOUT LOWER BODY IRON MASTER
Dumbbell Lower Body Circuit #1

6 exercise interval with 20 seconds of work and 10 seconds of rest
Set your Gymboss Timer - http://interneka.com/affiliate/AIDLin...

Perform each exercise in the circuit then repeat for 1 round
Rest 90 seconds and perform a total of 3 rounds

Workout 3 -- Dumbbell Lower Body
Split Squat (L) 20 secs -10 secs rest
Split Squat (R) 20 secs -10 secs rest
Dumbbell Squats 20 secs -10 secs rest
Stiff Legged Dead lifts 20 secs -10 secs rest
Dumbbell Squats 20 secs -10 secs rest
Stiff Legged Dead lifts 20 secs -10 secs rest
Repeat for a total of one round

Get your Ironmaster Quick Lock Dumbbells CLICK BELOW
http://www.samsfitness.com.au/

ABOUT THE IRONMASTER
The Ironmaster Quick Lock Dumbbells are not cheap. But when you look at the other adjustable dumbbells on the market I am sure you can see why you are paying a bit extra.


The addition of the Ironmaster Kettlebell Handle make this combo irresistible value for the serious home weight trainer. This package offers dumbbells from 2kg to 34kg in 2.2kg increments plus Kettlebell from 10.2kg to 26kg in 2.2kg increments.

This package comes with the Ironmaster Quick Lock Dumbbell stand so it will sit neatly in your home gym, taking up very little precious space.

TRX SUSPENSION SYSTEM SUMMER GIVEAWAY

DOUBLE CLICK THIS VIDEO TO OPEN IN YOUTUBE WINDOW

Register on the right hand side and enter to win a TRX System courtesy of http://www.treadmillfactory.ca/


FUNK TRX PRO WORKOUT


3 Set - 7 Exercise Circuit – 30-10
Perform each exercise for 30 seconds followed by 10 second rest/transition one after the other. Rest for 60 seconds and repeat 2 more times for 3 total sets.

If you can’t go the entire 30 seconds, take a quick breather and then resume until your time at that exercise time is up. DON’T GIVE UP!

FUNK TRX PRO WORKOUT
1. TRX Single Leg Squat – 5 per side for 30 seconds
2. TRX Balance Lunge with Knee Strike - 5 per side for 30 seconds
3. TRX Chest Press
4. TRX Biceps Curls
5. TRX Back Rows
6. TRX Y Shoulder Raise
7. TRX Triceps Press

Read Funk's Article and Watch the Video in this Issue of Volleyball Source

Check out my Plyometrics article and video in this issue of Volleyball Source Magazine

This issue is packed with great articles and photos, from player profiles with Guylaine Dumont and Gavin Schmitt to an inside look at our 2010 Top Canadian Beach team predictions. Also check out the “Get The Edge“ section, where you will find some great tips from our experts like Mark Heese, Marc Funk Roberts, Judy Goss and Nicole Springle.

Its all there waiting for you to enjoy...so get going!!

http://www.volleyballsourcemag.com/

Quick Summer Workout and Abs Plan

GET YOU COPY OF THE 6 PACK ABS SECRET - CLICK HERE

This morning I decided that I was going to run ,do a bit of skipping and then blow through this amazing Resistance Workout.  I actual got the idea from my friend Jamin Thompson, the creator of the 6 Pack Abs Secret...this dude is crazy ripped! - (I'm actually using his Abs Program right now)

Anyway, he also has some great Gym workouts that combine workout elements that are right down my alley.  You know that my main method I like to use best is via resistance training circuits and the reason is simple. Of course resistance training allows you to increase your metabolic rate, but here’s the kicker:

Research has proven that not only do you elevate your metabolic rate when doing resistance training, but you can burn fat for up to 16 hours AFTER your workout!

If you’re like me and Jamin, you want to make the best use of your time in the gym, so you really want to try and structure your workout so that you can combine muscle building and fat burning principles together to get great results FAST.

This workout can definitely be done at the gym, but if you have the following equipment, you can do it at home - Kettlebell, Dumbbells ( I use my Ironmaster) and Swiss Ball.

We will be using intense resistance training. Resistance training (weight training, bodyweight exercises, plyometrics) causes your body to burn MORE belly fat AND additional calories while you are at home chilling on the couch.

We will be using total body workouts. Again, I’m preaching workout efficiency here and with that being said, there is no point in training one body part per day like you’re getting ready for a Mr. Olympia contest. Unless you are on heavy doses of steroids (which you better not be) that is a surefire way to fail.

We will be skipping the slow, boring, hamster cardio and using interval training. If you want to ever rock a cover model’s body you DEFINITELY need to start doing interval training. Not only will it take much less time, but research has proven it to be much more effective than normal cardio for burning belly fat.

Check out my morning workout and I added one of Jamin's workouts as well.


FUNK’S WORKOUT

• Perform the following circuit 3 times in a row and rest for: 60 seconds between circuits. As you begin to develop more strength and endurance, you can shorten the rest period to: 45 seconds and complete the circuit 4 times. In this circuit you will perform each exercise for 30 seconds with 10 seconds of rest in between sets.
• For all timed exercises, maintain a good tempo for the duration of the set and try to do as many quality reps as you can within that time frame.
• Use a GYMBOSS TIMER to make sure you stay on track for the rest periods.
• At the end of your rest period you will begin your next set right away.



Order Exercise Sets Reps Rest

A Dumbbell Front Squats 1 :30 :10
B Pullups/Chin ups 1 :30 :10
C Kettlebell Swings 1 :30 :10
D Standing Calf Raise 1 :30 :10
E Mountain Climbers 1 :30 :10
F Swiss Ball Leg Curl 1 :30 :10
G Floor Dumbbell Chest Press 1 :30 :10
H Hammer Curl 1 :30 :10
F Standing Dumbbell Extensions 1 :30 :10
G Side Lateral Shoulder Raises 1 :30 :10



JAMIN'S WORKOUT

• Perform the following circuit 3 times in a row and rest for: 60 seconds between circuits. As you begin to develop more strength and endurance, you can shorten the rest period to: 45 seconds and complete the circuit 4 times.
• Maintain a good tempo for the entire set and try to do as many quality reps as you can without cheating.
• At the end of your rest period you will begin your next set right away.

Order Exercise Sets Reps Rest
A Power Cleans 1 8-10 None
B Bodyweight Prisoner Squat 1 25 None
C Renegade Dumbbell Row 1 10-12 None
D Dumbbell Step-Ups 1 10-12 None
E Tricep Pressdown 1 10-12 None
F Standing Barbell Curl 1 10-12 None
G Incline Dumbbell Bench Press 1 8-10 None
H Stiff Legged Deadlift 1 8-10 None
I Seated Dumbbell Shoulder Press 1 10-12 None
J Burpees 1 25 None


Check out Jamin Thompson's six pack abs program (shown below), to help regular guys and gals reach their potential. Not only will he cut through all of the BS for you but you’ll get a ton of workouts (plus delicious meal plans) similar to the ones shown here today that will give you practically an endless combination of workouts to use. In fact, the system is so easy to use and modify that you can practically guarantee that you’ll never get bored and that your results will just keep getting better and better.

GET YOUR SIX PACK PROGRAM - CLICK HERE

KETTLEBELL EXERCISE FOR YOUR SHOULDERS AND ABS - CLICK HERE

KETTLEBELL FIGURE 8 TO A HOLD FOR AMAZING ABS AND SHOULDERS




This is a modified version of the classic hand to hand figure eight move. It has a static hold at the top of the movement and then a drop down in the end.

This is a great workout for young athletes, golfers, people with low back issues, knee problem. The exercise ties your glutes and hamstrings into your core. It so effective and targets the shoulders and abs (oblique) as well. I used the light weight just for this video, but you want to go heavy if you can.

Funk Tip:
When you are performing the exercise, ensure that when you are bringing the kettlebell up to the hand you have a real aggressive hip snap and pull. Keep the elbows in tight and abs tight.

Workout - Set your GYMBOSS TIMER to 45 seconds, rest for 15 and repeat for the opposite side

Get the Funk Roberts GYMBOSS work out timer available CLICK HERE!

LADIES, DOES YOUR GUY NEED A NEW STYLE, NEW BODY AND NEW ATTITUDE?

Look no further, The New You Crew is Here !

The New You Crew are MAN-formation Specialists, featuring Ryan Shanahan , Funk Roberts & Tiffany We demonstrate how to easily and quickly transform a man’s Body - Style - Attitude

Subscribe to our YouTube channel for How To videos for your guy to watch and MAN-form into a Successful, Strong and Well Dressed Gentlemen

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?

SPARTACUS CHALLENGE SUCCESS STORY – AWAT AND HIS SILVER BULLET

AWAT BEFORE

AWAT AFTER - RIPPED & RARING TO GO!

I have received a lot of great success stories of people losing weight using my 4 Week Spartacus Workout Challenge, but Awat was one of the first people to tell me about how he gained some weight and became more muscular incorporating the Spartacus Workout , supplements and good nutrition.

Awat is one of my closest friends; in fact I was the best man at his wedding in Costa Rica last month. Awat, a former professional volleyball player, has always been in shape and active, but knowing that he was getting married in Costa Rica and would be travelling throughout the country, he wanted to look the best he has ever been.

He called me about 6 weeks from the wedding and said, “Funk, Kim and I want to be in the best shape of our lives for our wedding, can you please give us a workout and nutrition plan.”

But Awat mentioned to me that he wanted to gain more muscle and still be ripped, and Kim wanted to lose some weight and look toned. I wanted to make sure that supplementation was a big part of Awat’s plan, because with the stress of planning the wedding and putting the body through these intense workouts, the supplements that I suggested were to help build strength, add muscle, recuperate and detoxify.

 

Enter the 4 Week Spartacus Workout Challenge. I told him to use the challenge and stay close to the supplements and nutrition plan. The one supplement that made an incredible difference in adding size and strength for Awat was Silver Bullet (Kre-Alkalyn). Awat told me that from day one when he started taking Silver Bullet, he could feel and notice a difference, In fact he even mentioned that the Spartacus workouts seemed to be getting easier for him, even though they were getting more challenging.

Awat has taking creatine supplements before with no success, but Silver Bullet, had no negative side effects like bloating or upset stomach, and before long, Awat was uber-impressed. I also use Silver Bullet and it makes a noticeable difference from the start. It is the best supplement I have ever used.

Fast forward to the day before we left for Costa Rica – I was excited to see the gains that Awat made so as soon as I got to his place, I told him to show me the goods.

Holy S*^%!!!!!!!.....That was all I could say.

Awat looked incredible, the best I have seen him in 20 years. Absolutely ripped and the muscular. He told me he did the Spartacus Workout Challenge, added some of his own exercises, took the supplements I suggested, and stuck to a clean nutrition plan. Kim looked amazing as well. Just check out the pics.

Congratulations Awat and Kim on all your hard work and Wedding!

Hey guys, if you want to add some muscle while doing the Spartacus Workout, include the Silver Bullet supplements and stick to the nutrition plan. It works...Awat is living proof.

GET FREE ACCESS TO THE SPARTACUS WORKOUT CHALLENGE HERE

SPARTACUS CHALLENGE SUPPLEMENT PLAN FOR MEN - CLICK HERE

SPARTACUS CHALLENGE SUPPLEMENT PLAN FOR MEN

MULTI VITAMIN
Cygen Labs - Vitamin MultiPack
INTAKE TIME: Morning

Cygen Laboratories Multipack is a complete source of essential vitamins and minerals designed to enhance both your performance and your overall daily health.


PROTEIN POWDER
Sportlab Milky Whey
INTAKE TIME: AM, Post Workout, Bed

Remember—no protein—no growth. Protein is essential for muscle growth and repair. In the morning it immediately feeds your muscles. After your workout, your body needs whey’s fast absorbing proteins to feed your muscle’s increased and immediate protein requirements. Protein at bedtime is essential as that is when your body grows and repairs.


BCAA (BRANCHED CHAINED AMINOS)
Sportlab BCAA
INTAKE TIME: Post Workout

MUSCLE REGENRATION - After every workout BCAAs help rebuild muscles - Amino acids, their most easily assimilated form, are essential for maximum muscle regeneration. they also play a key role in normalizing moods, concentration, aggression, attention, sleep, and sex drive.


GLUTAMINE
Sportlab Glutamine
INTAKE TIME: AM, Post Workout

L-Glutamine, the purest pharmaceutical grade to help boost recovery and stamina.


KRE-ALKALYN
Silver Bullet 1500, 750mg
INTAKE TIME: AM, Post Workout


This is by far the best supplement I have ever used in my life. Use this for increased strength and muscularity throughout the 4 week challenge. No side effects whatsoever.

OMEGA 3
Synergy RX Omega 3, 1000mg
INTAKE TIME: With meals.

They are essential to human health but cannot be manufactured by the body.

ACAI BERRY
Acai 1000 Acai Berry, 500mg
INTAKE TIME: AM, Post Workout, PM

You've taken care of the outside of your body Acai 1000 takes care of the inside to Detoxify and Cleanse.


SEE SPARTACUS SUPPLEMENTS FOR WOMEN - CLICK HERE

KBELL FIGHTER MMA WORKOUT #4 - VIDEO

KBELL FIGHTER MMA WORKOUT #4 - VIDEO




50-10 Intervals - 5 exercises - 3 rounds total
50 seconds of work followed by 10 seconds of transition to next exercise
Conduct all 5 exercises for 1 round and rest for 2 minutes - repeat for 3 total rounds

5 exercises - 5 minutes total - Don’t forget to set your Gymboss Timer

KBell Fighter MMA Workout #4
1.KB Side Swings (5 per side)
2.Two KB High Pull
3.KB Meet the Queens
4.KB Alternate Floor Press
5.Skipping
 
 
The KBell Fighter MMA Workout Series is 5 kettlebell workouts designed to help make the MMA fighter become the strongest and the best conditioned athlete in the ring.


I know these workout alone will not make up for the hours of techniques, sparring and mat work that the athlete does, but these workouts will definitely increase your strength, power, agility, and cardio.

3 programs
1. For the MMA Fighter preparing for a fight
2. For the 3 day a week MMA enthusiast
3. 5 week KBell Fighter Workout Program - Get Ripped Like a Fighter

GET FREE ACCESS TO THE KBELL FIGHTER WORKOUT SERIES - http://www.funkmma.com

KBell Fighter MMA Workout Series is Here!

I just launched this kick-ass kettlebell workout series for MMA fighters adn non-fighters who just want to get into shape - ALL YOU NEED IS A KETTLEBELL AND A GYMBOSS TIMER!

KBell Fighter MMA Workout Series


•IF YOU WANT TO BECOME A BETTER FIGHTER
•IF YOU WANT TO GAIN MORE STRENGTH AND KNOCK-OUT POWER
•IF YOU NEED TO INCREASE YOUR CARDIO AND ENDURANCE
•IF YOU WANT TO BUILD SOLID CORE STRENGTH
•IF YOU WANT TO GET RIPPED LIKE A FIGHTER
IF YOU WANT TO BE BIGGER, STRONGER AND FASTER
 
THEN THE KBELL FIGHTER MMA WORKOUT SERIES IS FOR YOU!
 
GET FREE ACCESS TO THE KBELL FIGHTER MMA WORKOUT PROGRAM HERE - http://www.funkmma.com/

I created the KBell Fighter MMA Workout Series to help fighters or those that want to look like one add a strength and conditioning training with kettlebells.

The program consists of 5 kettlebells workouts and 3 programs to choose from depending on your needs. Whether you train in Boxing, Muay Thai, Wrestling, Jiu-Jitsu (BJJ) Taekwondo, Kickboxing, Wrestling, Karate, Grappling or any other martial art, you can add the KBell Fighter Workout Series to your program.

The average guy or girl training in an Mixed Martial Arts probably has a job, in a relationship or has a family and other commitments. But they are still able to train three or four times a week. The only think is, in order to be a complete fighter you need to add strength and conditioning.

With the KBell Fighter MMA Workouts, I wanted to endure that these 5 Kettlebell workouts and 3 programs had the important elements of strength training that will have the most positive effects on your performance. And with your time strapped, the workouts are quick and effective


 
WHAT YOU GET WITH THE KBELL FIGHTER MMA WORKOUT SERIES

 

5 KETTLEBELL WORKOUTS AND VIDEOS

3 SEPARATE KBELL FIGHTER PROGRAMS

KBELL FIGHTER EBOOK

ABS /CORE WORKOUT VIDEOS

NUTRITION PLAN FOR MEN AND WOMEN

SUPPLEMENT PLAN AND VIDEO

FREE KBELL PHYSIQUE EBOOK

GET FREE ACCESS TO THE KBELL FIGHTER MMA WORKOUT PROGRAM HERE WWW.FUNKMMA.COM


CHOOSE FROM 3 KBELL FIGHTER PROGRAM

MMA FIGHTER - PRE FIGHT PROGRAM
MMA ENTHUSIAST PROGRAM
5 WEEK WORKOUT CHALLENGE

GET FREE ACCESS TO THE KBELL FIGHTER MMA WORKOUT PROGRAM HERE http://www.funkmma.com/

Funk Roberts S&M Workout Video

FUNK STRENGTH AND MUSCUALR WORKOUT VIDEO - SNEAK PEAK

I am currently in my Fitness Lab concocting up a delicious Strength and Muscular Workout Program that will be launched later this year. It’s going to be program for those people that want to gain serious size, strength and muscle. But I wanted give you a chance to sample a little of what this program will be all about...I can’t really talk anymore about it, but let the workout below give you an idea

Try it you’ll like it! – Leave your comments if you like this sample routine and stay tuned!

Funk S&M Workout – Chest, Biceps and Triceps

Supersets - 10,8,6,4 reps with 20 sec rest in between sets

A1 Flat Dumbbell Press (Heavy)
A2 Dive Bombers

B1 Standing Biceps Curl (Heavy)
B2 Kettlebell Bottoms Up or Hammer Curls

C1 Lying Dumbbell Triceps Extensions (Heavy)
C2 Close Grip Pushups

Funk Roberts

FUNK'S FIT FOOD - WALNUTS

I‘m not sure how many of you are vegetarians, but if you are, you might already know that walnuts are one of the few plant sources of alpha-linolenic acid, an omega-3 essential fatty acid responsible for burning fat.

While many of us get enough omega-3 fatty acids from eating salmon and tuna, walnuts are extremely convenient. This healthy snack full of protein and healthy fats is one of my favourite snacks; in fact, I’m eating some as I write this article. So pick some up the next time you are at the grocery store and use these as one of your between meal snack.

Funk Roberts