20 LAST MINUTE FITNESS GIFTS AND STOCKING STUFFERS

Funk's 20 Last Minute Fitness Gifts and Stocking Stuffers

1. Yoga Mat - Jasmine Fitness, Yoga mats are perfect for the Yoga enthusiast or Funk who is a beginner. This model is 3mm thick - Click Here

2. Swiss Ball - Funk's Favourite Ball improves strength, flexibility and balance, ideal for physical therapy. Used by athletes and endorsed by doctors as a proven and effective way in building core strength - Click Here

3. Athlete Amour Sports Wear Pack – Shirt, Hat and Lanyard Combo Athlete Armor moisture management shirt with DriWik technology that wicks away moisture from the body keeping you dry and cool but still allows the shirt to breath. Funk will be wearing this. - Click Here

4. Sgt Shanahan 2 Set Kettelbell DVD with wristband - Save money with this discounted DVD package. Discover the secret KettleBell workouts the Stars are using
Create your own 20 minute workout schedule that's convenient for you. Without having to leave the house, drive to the gym or stand in line to work out on some heavy boring sweaty machine - Click Here

5. Fitness Supplements - infinIt Nutrition’s commitment is to develop products that help our customers perform and feel better through customized nutrition solutions – Stay tuned for Funk’s Fitness Formulas for Men and Women – Click Here

6. Overkill Wear – Overkill is a proud sponsor of Funk Roberts Fitness and my first serious Professional Beach Volleyball Sponsor. Now the company continues to grow exponentially each year. In the past, partnerships have been formed with Ford and Labatt, numerous clubs, Madawaska Volleyball camp and other camps, associations and events. We maintain great relationships with The OVA, The Ontario Hockey Federation and many OFSAA events. In the summer of 2006 Overkill also formed partnerships with The Grand Prix of Toronto and The Ontario Lacrosse Festival – Click Here

7. Heart Monitor - According to reviews, the Omron HR-100C is easy to use and doesn't have a lot of fancy functions to confuse novices – Click Here

8. Rock & Roll Fitness Fun Music - Georgiana Stewart will get kids exercising to hits from the 50s and 60s...Funk Jr and friends go crazy for this - Click Here

9. Resistance Bands - A travel must for Funk. Comfort grip handle. Available in 3 resistance level. One of the most versatile pieces of equipment in Funk's Repitoire. Great for toning! – Click Here

10. Health Cookbook – Lose weight and still eat the foods you love like Funk's Mom, G-Ro. Effective, safe and customizable. –Click Here

11. 2 Kettlebells - A Funk must...Kettlebell workouts increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements– Click Here

12. Jump Rope - The rope brand selected most often by teams and champions. Solid, durable vinyl material. Easy spin, molded PVC handles..Great warm up for Funk Roberts – Click Here

13. lululemon Wear - Guys, need I say more - Designed to fit a range of body types and perform under the pressures of various athletic activities, lululemon's women line is continually evolving to exceed the demands of our customers - Click Here

14. Pedmteter - Talking pedometer with personal alarm features a step counter, total distance counter, total calorie counter and stride distance adjustment. Includes built-in 90dB panic alarm and belt clip – Click Here

15. Mp3 Player - It’s the small iPod with one very big idea: Video. Now the world’s most popular music player lets you enjoy Funk Roberts Fitness Workouts, TV shows movies, video podcasts, and more. The larger, brighter display means amazing picture quality – Click Here

16. Dumbbells- Prevent damage to floors by using these Hex Dumbbells with Rubber Heads and Ergo handgrips. The Ergo design helps to reduce fatigue and maximize comfort. Available in sizes from 3 Lb. to 120 Lbs – Click Here

17. Medicine Ball - Ball that can be used for adults or kids. CAP Barbell Rubber Medicine Ball is a classic fitness tool that has been used for decades to develop strength, coordination and endurance – Click Here

18. Gym Bag - Nike B2.4 Brasilia X-Small Duffel (2006 Model) – Click Here

19. Hand Grips - Great for a desk person, the New Tech Handgrips finger forward design aligns with your hands natural grip. Made with a rubber covering for a secure and comfortable grip - Click Here

20. MMA/Boxing Set - Funk Roberts, Light Heavy Weight Champion. The five piece TKO 502CS-BK-50 Double-End Canvas 50-pound Heavy Bag Set has everything the recreational boxing enthusiast needs to get started on a workout. The black 50-pound heavy bag is of the double-end tie-down style, with an easy-care washable poly/canvas outer shell, chains, and a swivel. It comes with a set of all-purpose bag gloves as well as a set of heavy duty hand wraps. There is also a 10-foot adjustable skip rope to aid in your cardiovascular workout. These items and the included ceiling attachment with all the necessary installation hardware makes this a true, one-stop boxing package deal – Click Here

Merry Christmas and Happy Holidays

Funk Roberts
Don't Rush the Beat!

6 PACK AB WORKOUT

Sgt Shanahan and Angelo, a personal trainer at my gym, show 4 exercises to get six pack abs. Believe me they work. I have been doing this for the past few weeks and my abs look great.



Thanks Sgt Shanahan and Angelo

If you are looking for a Personal Trainer you can reach Angelo at System Fitness on Queen Street


Funk Roberts

FUEL YOUR BODY BEFORE YOU SHOP

Tis the season to go shopping,
Fa la la la la, la la la la.

That’s right and if you are like me, then the next few days is going to be loaded with lots of fun shopping. Now in order to prepare yourself to get through these next few days of standing in long line ups, sprinting from store to store or fighting other shopping combatants for the last Wii on the shelf, then you are going to need to fuel yourself with the proper nutrition.

Eat a healthy breakfast before you go shopping. This should be one of your largest meals of the day and the most important. Eating a healthy breakfast is crucial for providing the correct fuel to get you going. Your body has been fasting for 6-10 hours from sleeping and is primed for re-fueling.

Researchers have found that people who ate breakfast every day were a third less likely to be obese compared to those who skipped the meal. In addition, they were half as likely to have blood-sugar problems, which increase the risk of developing diabetes or having high cholesterol, which is a known risk factor for heart disease. The researchers believe that eating first thing in the morning may help to stabilize blood sugar levels, which regulate appetite and energy. They suggest people who eat breakfast are less likely to be hungry during the rest of the day and are, therefore, less likely to overeat.

Also take a protein smoothie with you on your shopping spree and walk around sipping on this delicious treat. Using a blender, add 2 cups of milk or water, 1 scoop of protein powder, 1 cup of your favorite fruit and some ice. This smoothie will cure your sweet tooth and keep you busy while passing all of the tempting unhealthy foods.

Remember a pre-shopping meal will help you avoid making the bad choices you may choose if you're very hungry and have a hard time avoiding sweet or salty temptations.

Good Luck on your journey and read more great articles - http://funkroberts.blogspot.com

Funk’s favourite breakfast recipe
Golden Egg White Omelets with Spinach and Cheese– from Epicurious.com
http://www.epicurious.com/recipes/food/views/108671

Funk Roberts
Don’t Rush the Beat!

STOP HOLIDAY WEIGHT GAIN AND CIRCUIT TRAIN!

Funk Roberts Holiday Circuit Train Program

The best way to lose the post holiday pounds is not to gain them in the first place. That is easier said than done. I know that no matter how hard you try, it can be difficult to avoid the urges that will sabotage your diet during the holidays. The good news is that you can avoid packing on the pounds by training hard before and during this time.

Again this is easier said than done. Time is always hectic during the holiday season and there isn’t always an opportunity to train. Enter the Funk’s Holiday Circuit Training Program. With 168 hours in a week, if you can dedicate just three hours of it, you can get and stay in fantastic shape.

Circuit training revolves around a concept known as active rest. By alternating between upper and lower body moves, one muscle group has the chance to recover while another is working, so no time is wasted. To a lesser extent you will also improve by aerobic capacity by moving from moving quickly between exercises and limited you rest time during sets.

This Funk Program is a whole body split that focuses on the entire body each workout. You will work each body part once per workout, three times per week, focusing on different exercises each session. Choose one exercise per group and do 3-4 sets total. Ensure you are using weights that force you to failure at the end of your reps. The weight workout should take no longer than 40 minutes and this can be reached by resting between 30-60 seconds between sets.

You will finish each workout with an intense 20 minute cardio session…and I mean an intense interval training program. (See - http://funkroberts.blogspot.com/2007/07/funks-mailbag.html)

Here is the Funk Roberts Holiday Circuit Training program with sets and reps.

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

(You do not have to use the suggested days, built make sure
you have a list one days rest between workouts)

Funk Roberts
Don’t Rush the Beat!

THINK OF YOUR HEART

Heart Disease is one of the top killers in North America today. Poor nutrition, inadequate exercise, smoking, and excessive drinking are just some of the causes. If you want to reach old age, stop bad habits now and keep a healthier lifestyle.

Most importantly, eat properly everyday. Include lots of fruit and vegetables to load up on antioxidants, vitamins, minerals and fiber. Cold-water fish like my favourite, salmon, are essential for optimal health because they contain Omega-3 fatty acids, which lower bad cholesterol. A clean diet helps with blood pressure and arterial health. So start today, it’s never too late.

Funk Roberts
Don’t Rush the Beat

Get the Perfect Fitness Gifts

Are you looking for the perfect fitness gift for that special someone? I recommend this great Kettlebell DVD Package by Sgt Shanahan. It's Hollywood's Hottest new workout.

If you are looking for a quick way to burn fat and chisel long, lean sexy muscles, than this is it. Anyone receiving this will thank you and they will be able to workout with Funk Roberts too.

Be prepared for this crazy reaction "Ahhhhhh, oh my gosh, I can't believe you got me this, I love you, I love you, I love you!"

2 KettleBell DVD Package$49.95

This 2 DVD set includes Ryan Shanahan's KettleBell Beginner Workout and Sgt Shanahan's KettleBell Boot Camp.

• Save money with this discounted DVD package.

• Discover the secret KettleBell workouts the Stars are using

• Create your own 20 minute workout schedule that's convenient for you. Without having to leave the house, drive to the gym or stand in line to work out on some heavy boring sweaty machine.

http://www.energyflow.tv/store/index.html#anchor
Receive FREE Kettlebell Wrist Protector

and

What good are Kettlebell DVD's without having Kettlebells. You can get the best pricing in Canada, well I guess North America (I think our dollar has been using the Kettlebell DVD's) at the Treadmill Factory Fitness Superstore

You will need 2 Kettelbells to start so I would suggest for the ladies to start with two- 5-10 pound kettlebells and you men should buy two 20-25 pounders. That is a great start and as you get stronger, just purchase more.

Now that is a fantastic fitness gift set and while you are at it pick yourself up some too.

Have a great holiday everybody.

Funk Roberts - Don't Rush the Beat

Fitness Tip of the Week

When you workout, use weight machines as a way to finish off a bodypart, not as a main way to work that muscle part. Machines provide a means to isolate and narrow focus on a smaller, more specific area within the bodypart.

Funk Roberts

Funk's Celebfit Watch - Kelly Ripa

Kelly Ripa: Workout and Diet

I must say that reading about celebrities intrigues me. I mean think about it, what industry gives you weekly break ups/hook ups, scandals, meltdowns, train wrecks and some kind of controversy…and I know I’m not alone.

But it’s not all gossip and rumours in Celebtopia. Now and again you do hear and see positive coming out of the Wood. When I hear stories or see Celebs staying fit or shaping up, it hits Funk’s soft spot. I have been known to tune into Celebrity Fit Club now and then.

So when I saw Kelly Ripa, of Regis and Kelly, on the cover of Shape I had to check this out. I have watched Regis on those sick days off “ahem” and I like Ripa’s character on Hope and Faith, so I wanted to see how this morning talk show host keeps fit. She does have some great arms.

Check out how Ripa rips it up and stay tuned for Funk’s Weekly Celebfit Watch.

In the past year, Kelly Ripa stuck to a serious exercise program. She’s also learning to cook, but the thing she’s most proud of — besides getting in her best shape ever — is snuffing out her hidden unhealthy habit: smoking.
What was her trick? She started exercising five times a week. “It wasn’t easy. In fact, I almost gave up in the beginning.

But after a couple of weeks someone told me how great my arms looked! I’m so vain, that’s all it took. I was hooked,” she explains.

As for getting her diet together, most credit goes to the family chef. The chef not only got the entire family eating healthy, home-cooked meals, but she also taught Kelly about nutrition and portion control. “Now my family tries to eat smaller amounts more often. I’m big on grazing,” says Kelly. She is not big, however, on breakfast. Instead, she always begins her day with coffee at home and then a cup of Starbucks regular coffee with half and half during the show.

Her first meal of the day is at 10 a.m. — usually a salad and a small turkey sandwich or a BLT (with turkey bacon) on whole-wheat bread. Her afternoon snack is a handful of almonds and a pear. For dinner she eats salads and fresh veggies with smaller servings of fish or steak.

Personal Trainer, Keith Byard was charged with getting Kelly fit and toned. “Because she’s so busy, she needed a plan that would quickly work all of her muscles from head to toe,” he explains. His program takes about 45 minutes and includes both cardio and strength training.

Kelly Ripa’s Workout: She uses a resistance tube with handles, a medicine ball, a pair of 3- to 5-pound dumbbells, a stability ball, and a jump rope. The first exercise of her workout is described below; you can see the rest here.

Squat and rotation row – works butt, legs, back, and biceps. Anchor a handled resistance tube to a sturdy object close to the ground and grasp one handle with left hand, arm straight, and rotate arm clockwise until palm faces out.

Lower into a deep squat, feet shoulder-width apart, knees aligned over toes, right hand resting on hip. Rise up and rotate arm inward until palm faces up, as you pull handle toward ribs. Return to starting position and repeat Do 2 sets of 12 to 15 reps on each side.

Kelly Ripa’s 20-minute cardio Rx Alternate jumping rope with 30 seconds of jumping jacks. Start with 20 jump rope revolutions and increase by 20 after each round of jacks until you reach 100. Then reduce by 20 until you’re back down to 20. Repeat twice. Shape.com

Funk Roberts

The Almighty Superset

by Estella Hom
Kettlebell Expert

Looking for a way to get more out of your workout in less time? Supersets are an excellent way to tone your body and boost your training.

A superset involves alternating between two or more exercises until the prescribed number of sets is complete, with no rest between exercises.

This works because it targets more muscle groups in less time, thus making it a very efficient means of training. More muscle fibers are engaged and therefore more calories are burned.

You will feel it work right away. The added intensity from a superset increases the amount of blood flowing through the body parts being worked which in turn will help your muscles work more efficiently.

Here's a 20 minute workout you can try at home or at the office.

* Perform each superset 2x. Rest for 30 seconds between sets

A1 1 arm KB swing x20 each arm

A2 Twisting KB Side Passes x20 total

A3 Windmill x20 each side

B1 KB Triceps Back Scratchers x20

B2 Bicep curls in half squat position x20

C1 KB Forward Lunge x20

C2 Meet the Queen x20

C3 1 Leg Squat Press x20

Love your kettlebell.

Estella

Choose Lean Sources of Protein

Some protein sources are very high fat (bacon) while others are nearly fat-free and low in calories (egg whites). Some of the best choices include skinless chicken breast, turkey breast, egg whites, albacore tuna, halibut and top round meat. You can also include whey protein powders into your diet which provide a very low calorie protein source and tastes great when mixed with a small amount of fruit and blended as a smoothie. Here is a list of lean protein foods to include in your muscle building plan:

Chicken breast (skin removed)
Turkey breast (skin removed)
Egg whites
Fish fillet (flounder, sole, scrod, cod, etc.)
Shellfish (clams, lobster, scallop, shrimp)
Lean beef (top round)
Tuna (albacore canned in water)
Non-fat cottage cheese
Beans (black beans, kidney, chick peas or lentils)
Whey protein powder

Funk Roberts
(Shapefit.com)

Don't Beat Yourself Up!

One of the biggest reason people quit exercise is guilt. After missing a planned workout or two, guilt and negative self talk destroys the will-power to workout again. Defeat the negative talk inside your head by giving yourself a break. You're not going to be perfect with your exercise routine, but you won't be defeated either. You may miss a workout here and there but you will be back on a consistent basis.

Funk Roberts

The EnergyFlow Warm Up

The EnergyFlow Warm Up

Sgt Shanahan shows the warm up elite athletes use to resist injury and achieve ultimate performance. It's simple and very effective. I use this and have seen great improvement in all areas of sport, fitness and recovery.



Funk Roberts

MyWorkoutSpot.com

My Friend Juan Caban from New York has launched his new fitness/networking website that links you to people with fitness interests, trainers and information. You need to sign up free and use this site. It's great. I am a trainer on here as well.

Most of us would like to get or stay in shape, and know how tough it can be sometimes when you're working out alone and don’t have a friend/spotter/trainer with you to push you to your max... the solution is MyWorkOutSpot.com

The premise behind MyWorkOutSpot.com is to assist you in reaching your fitness goals by supplying you with all the tools needed to do so, with that said one of our goals is helping you locate a fitness partner in your area; to go to the gym with, run those 2 miles, play any sport, or any other fitness activity you can think of.

One of the truly unique features of MyWorkOutSpot.com is the site can also assist you in finding a Fitness trainer who specializes in your needs... as well as giving you detailed fitness and realistic diet plans to help get you over that plateau we sometimes find ourselves at when trying to reach that next level of fitness. Best of all being a member is completely FREE!! Please check it out. MyWorkOutSpot.com…. It'll take less than 2 minutes to join sign in and take advantage of some really great people who are searching for the same thing as you.... a trainer or workout partner.

Juan J. Caban

Top 5 Brown Foods

by Etella Hom
http://estellahom.blogspot.com/

The colour brown has been associated with a lot of healthy foods. The first thing that comes to mind is fiber. This is the secret to slimming down and getting rid of that unwanted fat. Why? because fiber is digested and slowly released into the bloodstream. This keeps insulin levels low and will prevent blood sugar levels from spiking, which as a result will prevent you body from storing fat.

Thanksgiving is a time for giving thanks - to good family, friends, health and of course good food. To commemorate this event and as part of my continuing food colour series, I give you my top 5 brown foods. These are the perfect foods to include as part of a healthy lifestyle and if you haven't already done so, you'll be very thankful that that you did.

1. Whole Grain Bread & Cereals
Carbs are fuel. You crave carbs because your body needs them. The key is to replace your refined (white) grains with whole grains. A grain is considered whole when all three parts – bran, germ and endosperm – are present. Whole grains breads and cereals are low in calories, pack 4x the amount of fiber as refined grains, and are a good source of B vitamins, vitamin E, magnesium, and iron. Increasing your intake will fight against obesity, cancer, high blood pressure, heart disease.

Studies have shown that people who consume more whole grains consistently weigh less than those who consumed fewer whole grain products.

2. Oatmeal
Oatmeal is the breakfast of champions. A perfect start to the day or fuel before an intense weight training session. They are a good source of B vitamins and packed with good balance of protein, fat, and carbohydrates. This complex carb maintains your energy over a longer period of time and curbs appetite by slowing the absorption of glucose into your bloodstream. Oatmeal contains soluble fiber which will soak up LDL (bad) cholesterol and unwanted fats in the bloodstream and promote weight loss. Buy the unsweetened oats and mix it with milk, fresh fruits, and whey protein powder for the ultimate pre-workout meal.

3. Almonds
A high-fat food that's good for your health? That's right! Almonds are high in monounsaturated fats, the same type of health-promoting fat found in olive oil, which has been associated with reduced risk of heart disease. Almonds are an excellent source of protein and vitamin E. A quarter-cup contains 7.62 grams-more protein than is provided by the typical egg, which contains 5.54 grams. Almonds make a perfect snack or can be mixed with fresh fruit, yogurt and cereals.

4. Shiitake Mushrooms
Shiitake mushrooms have been used medicinally by the Chinese for over 6,000 years and have long been a symbol of longevity in Asia. Aside from their rich, smoky flavor, these mushrooms have great health-promoting properties. Recent studies have traced shiitakes' legendary benefits to an active compound contained in these mushrooms called lentinan. Its healing benefit includes its ability to power up the immune system, strengthening its ability to fight infection and disease. Shiitake mushrooms also contain an active component called eritadenine which lowers cholesterol levels. These make a great addition to any vegetable stir fry.

5. Dark Chocolate
Yes, chocolate can be good for you! Many studies have found that chocolate contains flavonoids, a type of polyphenol antioxidant, which is known to lower blood pressure. Antioxidents protect the body from aging caused by free radicals, destructive molecules that cause heart disease and other ailments. Dark chocolate contains about eight times the polyphenol antioxidants found in strawberries. Not only is it good for your heart but it also stimulates endorphin production and has been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent


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

Funk's Dumbbell Week

Dumbbell Training

Nobody ever brags about their best dumbbell chest press, well except me. And you certainly will not see a dumbbell dead lift listed in the record books any time soon, but maybe you should!

Fact is, I love dumbbell exercises as they force you to isolate your muscles more and exhibit better form. I have even gone so far as to go an entire week only using dumbbell exercises. You can also pretty much ensure that you will not have to wait for machines or squats racks, etc. So let’s take a look at something I call Funk’s Dumbbell Week.

Monday
Dumbbell Chest Presses - 4 sets for 10 to 15 reps
Dumbbell Flyes – 4 sets for 10 to 12 reps
Dumbbell Calf Raises (standing on blocks) 4 sets for 15 reps

Tuesday
Dumbbell Squats – 4 sets for 10 to 15 reps
Incline Dumbbell Bicep Curls – 4 sets for 10 to 15 reps

Dumbbell Wrist Curls - 4 sets for 12 reps

Wednesday
Rest

Thursday
Dumbbell Shoulder Presses – 4 sets for 10 to 15 reps
Dumbbell Bent Over Rows – 4 sets for 10 to 15 reps

Friday
Dumbbell French Curls – 4 sets for 10 to 15 reps
Dumbbell Lunges – 4 sets for 10 to 15 reps

Saturday
Dumbbell Shrugs 4 sets for 12 reps

Dumbbell Sstiff Legged Deadlift 4 sets for 10 to 15 reps
Abs – decline crunch with dumbbell

Sunday
Day off

Oh by the way my all-time dumbbell chest press high, is 130lbs for 5 reps!

DON’T RUSH THE BEAT!

ARE YOU SORE THE MORNING AFTER A WORKOUT?

HERE ARE FOUR WAYS TO BE LESS SORE IN THE MORNING Cardio

10-20 minutes postworkout

Stretch

10-15 minutes after cardio


Supplement
400-800 IU Vitamin E and 1-2 g Vitamin C

Ice Massage
10-15 minutes before bed

Try this and you'll find yourself ready to hit the gym as soon as you wake up.
Funk Roberts

Kettlebell Six Pack Exercise

The Six Pack Figure 8 Move

Here is a move that is guaranteed to improve your co-ordination, firm the abs, arms, and shoulders.

Aim for 50-100 reps.





Great Job Estella.

Funk Roberts
Don't Rush the Beat!

Funk's Fitness Tip of the Week

Fitness Tip of the Week

I am so tired of going to the gym and seeing very capable people lolly gag through their weight workout or slowly going through the motions on their cardio machine. Well I have advice for you…STOP WASTING YOUR TIME!

Intense weight and cardiovascular training can boost your metabolism for a whopping two days after your workout. Studies have shown that people who exercise intensely are leaner and lose fat faster than people that do low intensity, prolonged, exercise. You’ll burn body fat better if you pick up the pace when you run, cycle, walk or weight train.



Funk Roberts
Don't Rush the Beat!

STICK WITH THE PROGRAM

Funk’s 9 Motivating Strategies to

Keep You Working Out

1. Enjoy
Fifty percent of all people who start an exercise program drop out within the first six months. The fun factor is important, even when people exercise to improve their health. Remember the major reason for participating in youth sports is to have fun. Yet as people mature, the fun aspect of sport and physical exercise seems to be overwhelmed by the need to be productive, hard-working and successful. The bottom line is this: you shouldn’t dread exercising. If you do, then you have an excellent chance of not achieving your goals. Find something fun to do that offers health-benefits, such as weightlifting, skating, swimming aerobic dance or cycling

2. Organize
“I just don’t have time” is one of the most frequent and pathetic excuses for not exercising. We usually plan our daily schedules around work, school, family and social activities. We need to make working out a regular habit if you want to truly be successful

3. Make Exercise a Habit
One of the most effective techniques for making exercise a part of your routine is to set aside a specific time each day to work out and maintain this schedule every week. Let your family, friends, clients and co-workers know about your exercise time. This not only establishes a habit pattern, but also holds you accountable to those who know about your schedule. Soon they’ll be asking “How was your workout?” or “What did you work today?”

4. Buddy Up
Those same family and friends can become your greatest allies in terms of maintaining your exercise regimen. Spousal support has proven to be one of the highest contributors to whether you adhere to your exercise program or dropout. Try educating your spouse about all aspects of your program including goals, duration and frequency of your workouts. The best thing you can do is workout together as you will keep each other motivated and will lesson the chance of dropping out.

5. Make it Convenient
A common reason that people have for not working out is a lack of convenient facilities. If your commute is too long or the hours of operation are limited, then you will probably not stick to exercises. Shop around for a gym that meets your needs or set up a simple home gym.

6. Be Realistic
Working out sometime looks glamorous, especially when seeing it on TV for some big chain of gyms. If you are a beginner your initial experiences may be uncomfortable. You will be sore, the treadmill may become monotonous. You may find yourself thinking, I really look foolish or I’m so out of shape or even I’ll never get into shape. Get those negative thoughts out of your head and think positive. What you tell yourself has more of an influence then you often realize. You have to be realistic about your goals. You will not lose 30 pounds of fat or gain 15 pounds of muscle in just one month

7. Make a Choice
Enjoying exercise is a choice. If you always tell yourself that you don’t like doing something then you’re choosing not to like it. Ask yourself, what is the worst thing that can happen to me if I workout this month or If I stop working out, what are the health risks? Take time to answer these questions and you will have a different philosophy. Exercising while, it can sometimes be uncomfortable, is doable and worth the time and effort over the long run.

8. Keep Track
Keeping a record of what you do in the gym will help you see what you’ve accomplished, keep you focused and continue to motivate you every workout. Keeping a log of your measurements, calorie intake, diet and supplementation, cardio workout and weights, reps and sets lifted. This self-monitoring technique helps you stick with your program and gives you visual feedback. Look for the Funk Roberts 8 Week Program Log Manuals, coming in 2008.

9. Enjoy your Success
Your workout regimen will change not only your look but your attitude. You’ll feel better about your physique; yourself and you’ll appreciate the value of training. Getting started may be hard, keeping it going may be harder, but you know you can do it and you will continue to improve everyday.

Funk Roberts
Don’t Rush the Beat and Remember our Troops

Sgt Shanahan’s NEW!!! The Kettlebell Boot Camp DVD

Sgt Shanahan’s NEW!!! The Kettlebell Boot Camp DVD

I'm happy to announce the release of the highly anticipated Sgt Shanahan Kettlebell Boot Camp DVD! It was with great pleasure to work with the Sgt and Company. This is 'the hottest new Hollywood workout that's guaranteed to burn fat and chisel long, lean sexy muscles.

The 3 workouts are 20 minutes long and are amazing. The Sgt makes every minute count. It's high paced, challenging, and will keep your muscles pumping. Believe me it was tough during the taping

The DVD is a full body workout that combines cardio, resistance, and core training, all in 20 minutes!You'll sweat, burn fat, and probably even feel sore the next day. After a few workouts you will definitely start feeling and seeing a difference.

Check out Funk Roberts

From now until November 14, you can get the dvd at the Energy Flow Store for an Introductory price of $19.99 ($10 off original price) - mention Funk Roberts
http://www.energyflowstore.com/

Funk Roberts