WORLD REKNOWN COACH SELBY - STRETCHING FOR VOLLEYBALL PART 1

World Renown Coach Selby lends a helping hand to my Toronto Ruffriders Volleyball Club and all volleyball players a-like



Coach Selby is the nation's leading sports stretching, injury prevention and energy recovery coach for amateur athletes in the US. Coach Selby's training advice can help athletes succeed like never before. He is a University of Miami graduate and former division one basketball star.

His system to incorporate coordination, rhythm, confidence, timing, strength, flexibility and desire into your training that will get you jumping 6-10 inches higher in 2 to 4 weeks time.

Check out his website

http://www.stretchexpert.com/

http://www.youtube.com/user/stretchexpert

FUNK ROBERTS PUSH UP CHALLENGE

The Perfect Push-Up – Drop and Give Me Ten!

I am not too sure how many of you have seen the commercial for the PushupPro or the Perfect Pushup, which are two handles that you use to help with your pushups. Truth is you don’t need handles to help you develop the perfect pushup, what you need is to start doing them.


The pushup is the ultimate barometer of fitness and one of the basic and most common exercises for the human body. Pushups are a superb exercise that uses the body’s own weight to build a sound fitness foundation. It benefits the entire body, engaging muscle groups in your chest, hands, forearms, biceps, triceps, shoulders, traps, upper and lower back, abs, glutes, hamstrings, quads, calf, feet, your core, stability, your heart muscle and it will even clear your mind.

The great thing about the pushup is that you can do it anywhere, anytime and you can do them completely free.

Pushups can also contribute to better posture and help protect your back from injury and strain. According to Philadelphia-based author and back-pain specialist Dr. Jolie Bookspan, by practicing perfect form while executing pushups, and applying that same form to your upright stance, you may not only stand taller and straighter but you’ll reduce the potential for back pain.

She cautions against the common mistake of allowing the back to arch and sag, putting pressure on the lower back. Try shifting the burden to your core by tucking your hips, flattening your back and contracting your midsection.


The Movement
Assume the classic push up position, with your weight on your hands and calls of the feet. Space your hands just wider than shoulder width apart.

Keeping your back straight, bend your elbows to lower yourself to the floor. When your chest is just off the floor, push yourself back up to the starting position.

Tips
1. Elbows must be fully extended at the start and end of a pushup, forefoot or toes on floor; legs, hips and back straight.
2. Commonly, people don’t make a deep enough descent. Your chest should be slightly lower than parallel to the level of your arms
3. To test your form, have someone make an upright fist and position it below your chest. Your chest should make contact with the fist.
4. Avoid half-pushups, a common error caused by fatigue.
5. Inadequate reps are usually due to a lack of strength endurance, which can be built up over time by executing pushups properly and doing multiple upper body exercises to increase strength.

The Funk Roberts Push Up Challenge

Now that we know the benefits of the pushup, now I would like to challenge my blog readers, Facebook and MySpace Fitness group, friends and family members to complete at least 10 full, proper push ups by the end of April. The test date will be May 8, 2008.

How am I going to that you say, well we are going to practice over the next 6 weeks and by the end, I guarantee you’ll be able to do at least 10 pushups, even if you have never done them before. But you have to work at it and practice. The benefits will be countless.

The Training Program

Before you start with the pushups training program, you must take a test to see where you are and where to start and how to plan your pushups training program. Take the amount of pushups you could do and pick the appropriate category to start

The Beginner
You have never completed a pushup before. You can start with Wall Pushups to help start to develop strength.


shot at System Fitness

Lean against wall with hands shoulder-width apart, and feet together.
Keeping your body straight, slowly lower until your nose touches the wall.
Push back to starting position.

Week 1 – Wall Push-Ups - 5 Days – 3 sets of 10 or Failure – 60 second Rest
Week 2 – Knee Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 3 – Knee Push Ups – 5 Days – 3 sets of 10 or Failure – 60 Second Rest
Week 4 – Perfect Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 5 – Perfect Push Ups – 5 Days 3 sets of 10 or Failure – 60 Second Rest
Week 6 – Perfect Push Ups – 5 Days 3 Sets of 10 or Failure – 60 Second Rest
May 8 – 1 Set 10 Perfect Push Ups
Try to Increase your reps every workout during the week

The Intermediate
you have completed up to 5 in the past, but have a problem with one. You can start with Modified Push Ups (Knee Push Ups) This exercise is a precursor to the pushup and should be used to get the strength to do a traditional pushup.


shot at System Fitness

Get down on your knees and bend forward towards the ground resting your hands under the shoulders. Push up with the arms lifting the body off the floor. You may move the hands slightly in any direction to make it more comfortable. Lower and repeat.

Week 1 – Knee Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 2 – Knee Push Ups – 5 Days – 3 sets of 10 or Failure – 60 Second Rest
Week 3 – Perfect Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 4 – Perfect Push Ups – 5 Days 3 sets of 10 or Failure – 60 Second Rest
Week 5 – Perfect Push Ups – 5 Days 3 Sets of 10 or Failure – 60 Second Rest
Week 6 – Perfect Push Ups – 5 Days – 3 Sets of 15 or Failure – 3- Second Rest
May 8– 1 Set 15 Perfect Push Ups
Try to Increase your reps every workout during the week

The Advanced
You can do you to 20 pushups. You are going to practice daily to reach 50 pushups



Shot at System Fitness

Assume the classic push up position, with your weight on your hands and calls of the feet. Space your hands just wider than shoulder width apart.

Keeping your back straight, bend your elbows to lower yourself to the floor. When your chest is just off the floor, push yourself back up to the starting position.

Week 1 – Perfect Push Ups – 5 Days – 3 sets of 15 or Failure – 60 Second Rest
Week 2 – Perfect Push Ups – 5 Days – 3 sets of 25 or Failure – 60 Second Rest
Week 3 – Perfect Push Ups – 5 Days – 3 sets of 35 or Failure – 60 Second Rest
Week 4 – Perfect Push Ups – 5 Days 3 sets of 45 or Failure – 60 Second Rest
Week 5 – Perfect Push Ups – 5 Days 3 Sets of 50 or Failure – 60 Second Rest
Week 6 – Perfect PushUps – 5 Days – 3 Sets of 55 or Failure – 3- Second Rest
May 8 - 20 or more Perfect Push Ups


The Expert
You can do 50 and want a challenge. You can try a variety of different types of pushups to challenge yourself – see video

Practice different types of Push Ups seen in the video below
May 8 – 10 Perfect Push Ups and 10 Alternate Push Ups – Your Choice.

Send or Upload the video on the Funk Roberts Fitness Facebook Group.


I believe, push-ups are the most effective exercise for improving total body fitness. They include cardiovascular training, weight/body lifting and muscle stretching, all in one exercise.

I think we can be the fittest bunch of readers and Fitness Groups on both Facebook and MySpace. Also include your friends and family. Kids can benefit from this challenge and it is always easier and more fun when you can do this with someone you love.

Good Luck to all. I think in total we can accumulate 10,000 Push Ups in one day …wow is that a Guinness World Book Record?

Enough talk - NOW DROP AND GIVE ME TEN!

Funk Roberts
Don't Rush the Beat!
Facebook Fitness Group

A Little Motivation

18 BENEFITS TO EATING BANANAS

I received this email from a friend and I thought I would share this with you. I love bananas, so this is right up my alley.

Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

1. Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

2. PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

3. Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

4. Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration have just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

5. Brain Power: 200 students at a Twickenham (Middlesex) school (England) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

6. Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

7. Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey the banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

8. Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

9. Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

10. Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

11. Nerves: Bananas are high in B vitamins that help calm the nervous system.

12. Overweight and at work? Studies at the Institute of Psychology in Austria

found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

13. Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

14. Temperature control: Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

15. Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

16. Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

17. Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

18. Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around. So maybe its time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"

CARDIO PROGRAM FOR THE STARTER

If you are new to doing cardio, here is a program to help you get started. Begin with three days of cardio per week, going 20 minutes at an easy to moderate intensity. Try a variety of activities to find what you enjoy the most. I love lifestyle activities, so take a look at the list below and give a few of them a try over the next six weeks.

Don’t worry about your heart rate if this is the first time. Whether in a long time or ever, you’ve started an exercise program. The most important thing is just to do it. If you feel you’d like to push yourself a bit after the first couple of weeks, increase the intensity by adding resistance or going faster after 5-7 minute warm-up. Make sure you cool down at the end of every cardio session, and stretch out the legs so that you don’t feel as sore the next day.

CARDIO PROGRAM LIST

Indoor Cycling
Inline Skating
Jogging (outdoor or treadmill)
Hiking
Incline walking
Swimming
Bicycling
Rowing

Stair Climber

Skipping

Eliptical Machine

Funk Roberts -Don't Rush the Beat

Use the Infinit Drinks to help you through your cardio workout - CLICK HERE

ARM YOURSELF WITH THESE EXERCISES FOR SEXY ARMS

Ladies, with spring here and the warm weather around the corner, sculpting your triceps and biceps are essential to looking great in those sleeveless shirts and dresses. Training using supersets are a great way to achieve the toned look.

Supersets are completing two exercises back to back. With this routine you will do one bicep exercise followed by a triceps exercise. You will want to perform high reps with very little break between supersets.

Make sure to also add a balanced diet, supplementation and cardio to help burn the unwanted fat. Include this routine in your workout and watch those arms go from Blah to Beautiful.

SUPERSET 1
Triceps Pushdowns 3 sets of 15,12,10 reps
Standing Barbell Curl 3 sets of 15,12,10 reps

SUPERSET 2
Lying French Press 3 sets of 15,12,10 reps
Seated Dumbbell Curls 3 sets of 15,12,10 reps

SUPERSET 3
Concentration Curl 3 sets of 15,12,10 reps
Dumbbell Kickbacks 3 sets of 15,12,10 reps

Funk Roberts

Don't Rush the Beat

Pick up your copy today - CLICK HERE

BLAST YOUR CHEST WITH THESE FOUR ROUTINES

If your goal is to add mass and definition to your frame, you will have to train with heavier weights and lower reps. However, heavier weights alone will not build muscle. You have to ensure that you are supplying your busy with proper nutrition, supplementation and rest.


I am a firm believer in shocking your muscles with different workout principles, sets, exercises, etc. Follow this well rounded chest routine and watch your whole chest explode.


WORKOUT ONE
1. Incline Smith Machine Bench Press 4 sets of 10,8,8,6 reps
2. Flat Bench Press 3 sets of 10-12 reps
3. Incline Dumbbell Flyes 3 sets of 10,10,8 reps
4. Cable Crossovers 3 sets of 15 – make sure the arms come across the top of the chest

WORKOUT TWO
1. Incline Dumbbell Press 4 sets of 10,8,8,6 reps
2. Dips 3 sets to failure
3. Flat Bench Press to the Neck 3 sets of 10,10,8 reps
4. Pec Deck – 3 sets 10,10,8 reps

WORKOUT THREE
1. Incline Dumbbell Press superset with Incline Dumbbell Flyes 4 sets of 10,8,8,6 reps each
2. Flat Dumbbell Bench Press 3 sets of 10,8,6 reps
3. Machine Chest Press 3 sets of 12,10,10 reps
4. Cable Crossovers 3 sets of 15,12,10 reps

WORKOUT FOUR
1.Trisets – one after the other for 3 sets
2. Incline Barbell Press 10,10,8 reps
3. Incline Dumbbell Press 10,10,8 reps
4. Incline Flyes 10,10,8 reps

Good Luck and send me your before and after photos

Funk Roberts - Don't Rush the Beat

Purchase your copy today - CLICK HERE

FAME FITNESS CAMPS

Hi All,

My friend Rob Riches, from the FAME Worlf Fitness Tour is running a fitness camp and for those who are interested the information is below.

**March 30th FAME Camp & FAME Idol Itinerary**
Category: Sports

The FAME Camp starts at 10am at Beverly Hills Health and Fitness Gym:
8301 Beverly BlvdCA 90048

It is intended to educate and inform both those new to the FAME organization and who may have competed under other organizations, and seasoned competitors who may wish to advance their knowledge and chances of placing higher at future FAME shows

The Camp will cover all aspects of each of the following topics:
Judging, Stage Presence – the art of illusion, Outfits, Props/Themes, Show Checklist, Show day, Practicum, Tanning, Networking, FAME Rules and Regulations, What you should bring, Tier System, Drug Testing, Divisions



Which shall will cover all the following categories:
Bikini, Fitness, Fitness Model, Muscle Model, FigureBodybuilding.

Clark Bartram (America’s Most Trusted fitness Professional), cover model for over 130 fitness magazines, and author of ’You Too Can Be a Fitness Model’, will join us to talk about ’how to make it in the industry’ and how to turn what you enjoy as a sport into a success business and career. *Clark is a motivational speaker, and normally charges far more than the cost of the camp to speak. This is an opportunity not to be missed!

I also hope to have a lady join us from ’Christine Marsh Designs’, who will talk about ’how to choose the best costume’ for different categories. This will be invaluable advice to maximizing your potential on stage, and really accentuate your best attributes.

After the Camp is a chance to put to use everything you will have learnt in FAME Idol, a new segment to FAME, which gives both beginners and seasoned competitors the chance to ’audition’ to compete in a higher class. This is basically a Fast-Track for those who are good enough to compete at the top, without having to first climb the ranks by competing in the lower classes.

Each person will be given a chance to impress the judges with their physique and charisma by running through the poses of which ever, and as many categories as they like. Based on the criteria for each of the different divisions, which shall be covered in the Camp, you will be eligible to compete in the highest division matched to your physique and ability. This gives everyone a chance to compete within a class matched by their body and not by their experience!

Even if you have never competed before, this is a great chance to find out what FAME can offer you, and give you the chance to enter your first fitness competition ready and prepared. For those who have previously competed, this will be the perfect opportunity to advance and give you the tools you need to take your passion to the next level.

Whether your interested in competing or just seeing if you ’have what it takes’ to be a model, this CAMP and FAME Idol run by experienced competitors and models, will cover everything you ever wanted to know!


You will also have a chance to impress at the audition’s for an elite Health and Fitness agency - WModels (www.wfitnessmodels.com) so for those with compt cards, please bring them, and even if you don’t have one, any pictures you have of yourself would be fine.


For registration details and more information on the Camp, please go to www.wowfame.com and search under ’Camps’ for March 30th, or alternatively, contact me at rob@FAMEworldtour.com if interested.

I look forward to seeing you all there.
Rob Riches
FAME World Tour Ambassador
(818) 324-76925567
Reseda Blvd, Suite 101Tarzana, CA 91356

HEALTHY EASTER EATING - ROAST LEG OF LAMB

Roast Leg of Lamb - Eating Well

Happy Easter, This weekend, try this great healthy and tasty main menu recipe

Makes 8 servings, plus leftovers

ACTIVE TIME: 15 minutes
TOTAL TIME: 1 3/4 hours
EASE OF PREPARATION: Moderate

1 4- to 5-pound bone-in leg of lamb, shank portion, trimmed of fat3 cloves garlic, sliced1 1/2 teaspoons extra-virgin olive oil1 teaspoon dried oregano1 teaspoon dried thyme leavesKosher salt & freshly ground pepper to taste3/4 cup water

1. Preheat oven to 350°F. Place a wire rack in a shallow roasting pan.

2. Make short, deep slits all over lamb with a sharp knife and fill with garlic slices. Rub the lamb with oil and sprinkle with oregano, thyme, salt and pepper. Transfer to the prepared pan.

3. Roast the lamb for 1 hour. Add water to pan and roast until an instant-read thermometer inserted into the center registers 135°F for medium-rare, 15 to 20 minutes more. Transfer the lamb to a serving platter, tent with foil and let rest for 15 minutes before carving.

4. Meanwhile, skim off any fat from pan juices and pour juices into a small saucepan. Reheat gently over low heat. Carve the lamb into thin slices and serve with pan juices.

NUTRITION INFORMATION: Per 3-ounce serving: 143 calories; 9 g fat (4 g sat, 4 g mono); 50 mg cholesterol; 0 g carbohydrate; 14 g protein; 0 g fiber; 58 mg sodium; 204 mg potassium.Nutrition Bonus: Selenium (24% daily value), Zinc (18% dv).

0 Carbohydrate Servings

From Eating Well
www.eatingwell.com

Funk Roberts
Happy Easter

KETTLEBELL MEET THE QUEEN'S

The Kettlebell Meet the Queen's are great for the buns, thighs and ad/abductors. This is a staple in my kettlebell workouts and used by many of my clients.

Great for those who also want to increase vertical jump and speed as well.

Perform 3 sets of 20 reps (10 reps per side) twice per week and you will see amazing results or yeah and a sore butt.

Funk Roberts
Don't Rush the Beat!

Six Specific Uses for the Various Nutritional Supplements

1. If you work in the heat and humidity, train in a very hot gym, or have a tendency to sweat a great deal, you would benefit by taking the water soluble vitamins and minerals. Take some C, B- complex and multiple minerals before the train and you’ll have a much more productive workout.

2. If you have an unusual number of illness, especially those of the respiratory variety, add vitamins C A and D and E to your program to help fortify your immune system.

3. If you have difficulty breathing during an aerobic activity, try taking some B-Complex, E, C and multiple minerals about an hour before you start your activity.

4. If you are very low on energy, try eating some carbs such as fruit. Then take a couple of B-complex vitamins before exercising.

5. If you have trouble failing asleep or even relaxing, take two or three magnesium-calcium tablets with some milk at bedtime.

6. If you are trying to add bodyweight, drink a protein milk shake immediately after training and another before bedtime.

Funk Roberts

Don't Rush the Beat!

BUILD LEAN MUSCLE MASS

Strength training builds lean muscle mass. By adding muscle you will be adding the most potent fat burning tissue to your body. Muscle tissue is the most metabolically active tissue in your body, so make sure to build as much as possible.

Studies have estimated that for each pound of muscle you add to your body, you burn an additional 35 to 50 calories per day. So, an extra 10 pounds of muscle will burn approximately 350 to 500 calories per day, or an extra pound of fat every 7 to 10 days. This is without making any other changes!

Funk Roberts

Sgt Shanahan Bootcamp is Back

I am excited to annouce that the Sgt Shanahan Boot Camp - Leading the War on Excess Body Fat is back for another year and can't wait to see both graduates and new recruits. Here is a awesome message and opportunity from the Sgt himself.

Greetings Sgt Shanahan Boot Camp Graduates.

Ryan Shanahan here, checking in with you to see how your winter is going and to update you up with some news.


The 2008 Sgt Shanahan Boot Camp workouts will start May31, the first Saturday after the long week-end.


Funk Roberts will be back in Full Force, along with some new trainers and professional athletes, including a Super Bowl winner!!!


Same location as last summer www.waronbodyfat.com

Hopefully you have continued your kettlebell workouts over the winter but if your in need of incentive, I have a great opportunity for you and to help your dear trainer out.

Currently I am involved with an exciting new project and would like to give you the opportunity to get involved.


We are going to show the world how kettlebells can make you healthy and fit. I've created a new series of kettlebell workout DVDs to be sold through a North American wide infomercial and we are looking for folks to be interviewed and provide testimonials about how kettlebells helped you get in shape and to potentially appear in our infomercial.


Here is how you can participate. The first thing we need is to collect before and after boot camp photos. It was an oversight for me not to do it at the time, but if you have any photographs you feel comfortable in sharing, I would welcome them.

We need photos any time period prior to the boot camp or one on one work outs with myself , and then photos current or after the boot camp / one on one workouts showing your new appearance. Ideally we would like the photos to be just of you, with a simple background, and in sharp focus.

If that is not available, please send what you have and we can work with it, if you are interested in participating. The next step then is to join us for a free refresher workout and follow-up interview. It will only take an hour or two of your time.

During the video taped interviews, our production staff will ask you basic questions about your kettlebell and Ryan Shanahan workout experience (howthe workouts helped you reach your goals, made you feel better, how the workouts changed your body, etc). Not to worry, the questions will be straight forward, nothing scary. Some of these interviews may then be incorporated in our infomercial.

If you are interested in participating, I need your photos as soon as possible, in order to arrange the appropriately sized facility for us to, do the follow-up workout and interview. We have not quite nailed down the timing as yet, but it looks like it may be late March or early April.

Please feel free to send any questions about thisproject to me and I will happily answer.Thank for their consideration and I look forward toseeing you soon.

Ryan Shanahan - Your Personal Trainer

EnergyFlow Fitness

1864 Lake Shore Blvd East Toronto, ON M4L 6S8

W: www.fittv.blogspot.com

W: www.cafepress.com/ilovemykb

W: www.kettlebellpros.com

W: www.energyflow.tv

E: info@energyflow.tv

T: 416 698 4155

" 90% of people fail with their fitness programs.The other 10% train with Ryan ! "

- Matt Cauz - client

The Mirror Doesn’t Lie

Use the mirror to check your progress. Simply get into your underwear or swimsuit and stand in front of the mirror.

Look closely at your trouble areas which tend to hold large amounts of body fat like the hips and thighs for women and the abdomen for men.

Although the scale may not show any weight loss, you very well may have added lean muscle to your body.

The mirror will show you an accurate reflection of a tighter and toned body which is the result of adding muscle mass to your physique.

The Definition of Insanity - Plus 9 Free eBooks

The definition of insanity is doing the same thing over and over again and expecting a different result…Do I not see this all the time? Many people keep doing the same things over and over and expect something different to happen, especially when it comes to weight loss. How is anything going to change if you haven’t changed? Is that not obvious enough?

And don’t tell me you are doing something to change, when your efforts are not consistent. That’s the second step to making things happen, by being consistent with you actions. It took you X amount of years to be where you are and it won’t take you a few weeks of inconsistent action to lose weight. You need to set a plan. How much weight do you want to lose, how are you going to lose it and by what date will this be accomplished? You need to give direction to the pilot or you will never end up at a destination. Your destination is weight loss.

If you are willing to change than it must be an ongoing effort. Saying you will change, is different from the application of change. It is the implementation of positive healthy habits that you require if weight loss or a better life is your goal. So now that we covered action is required and consistent everyday action, how are you going to do it!? Well you need the right information to get started.

Did you just jump into a car a start driving, or did you get trained. Okay maybe some people have a natural gift of knowing how to drive. But the reality is you need to get informed on what it’s really going to take if you want to accomplish something. And don’t think it takes forever too to get something done.

It may seem that way because most of the time people do things without even knowing what to do! Everyone wings their health and their weight loss results. Trust me you can get any result you want, but you need to know how to get it first. I have put together 9 e-Books’ to help you guys and gals out with your; Health, Fitness & Weight Loss Goals.

Download them here

http://www.007-top-secret-fat-loss-secret.com/bonuses.htm

Dean Boukaras
CPT, NE, DCA

Join my Facebook Fitness Group

ANATOMY OF A SPORTS DRINK

Funk Roberts Fitness and INFINIT Nutrition are currently in the labs creating four sports drink formulas that will give you the edge on the competition and help you reach your fitness training goals.

Here is some information to help you learn about how sports drinks affect your performance.

Osmolality is a term used to describe the concentration of particles dissolved in a solution. It is a measure of density and is expressed in units of measurement known as osmoles or milliosmoles (one thousandth of an osmole), per 1000g of solvent, or mosm/kg. The more particles a rehydration beverage contains (such as carbohydrate, electrolytes, amino acids, anti-oxidants, protein or flavoring), the higher its osmolality.

Optimal absorption of fluids within the body happens when a sports drink solution is equal in terms of osmolality to what naturally occurs in the body. The osmolality of our body’s own fluids are approx 300mosm/kg water and are regulated by the intrinsic mechanisms within our own system.

Fluids supplied with osmolality above 300mosm/kg, (i.e. hypertonic solutions), cause not only delays in gastric emptying but also more importantly will cause fluid shifts from the body to the gut before absorption occurs. Such delays in rehydration introduce the real potential to delay and reduce performance. (Alonso, 1998, Hargreaves, 1991, Sowka et al, 2000).

Solutions that are isotonic, (having the same osmolality as our own body fluids), are without this effect. Solutions, which are marginally hypotonic, (that is are below the osmolality of the body), are known to be emptied quickly from the stomach and have the potential to be absorbed the most rapidly. (Leiper, 1998) As the osmolality of your sports drink increases above 300 mosmol/kg, efficient uptake from the GI tract is decreased. In fact, solutions with high osmolalities (hypertonic) can actually draw fluid out of the body.

For the everyday person, this is not a problem. However, for athletes who are turning over large volumes of fluids and electrolytes, it could literally mean life or death. (Or, perhaps at the least, finishing instead of a DNF).


Osmo-fit is a Patent Pending Process that automatically calculates the osmolality of your personal race drink guaranteeing that is will easily digest and give you the results you are looking for.

INFINIT Nutrition's patent pending process that ensures your unique formulation will work for your body.

Osmolality is a measure of how much “stuff” is in your sports drink. If there is too much “stuff” your drink will be too dense and your body will treat it like a food. The unfortunate result: Failure. Your system shuts down and stops processing it, resulting in gastric distress, cramping, and worse.

Controlling osmolality is the key to the effectiveness of any sports drink. You can have the best ingredients in the world but if they are too highly concentrated, or the mix is wrong, you might as well be trying to compete while eating a cheeseburger.

InfinIT Nutrition is the only company that allows you to have everything that you need in one sports drink and Guarantees (link to guarantee) the osmolality and performance of your custom formulation. You can have the taste you want plus all of the calories, electrolytes, and protein you need AND guaranteed success with infinIT's Osmo-Fit ™ System.

Stay tuned for the launch of the Funk Roberts Signature Series Sports Formulas

Good Food vs Bad Food

For a healthy heart, eat more fruits and vegetables (five servings a day), whole grains (about six moderate servings daily) and lean protein. Have the veggies raw for the greatest dose of vitamins, minerals and fibre. Avoid saturated fats and simple sugars and food containing partially hydrogenated vegetable oils. To control your blood pressure, consume no more than 2400 milligrams of sodium per day. Drink plenty of water everyday.

The Good
Oatmeal
Whole Wheat Bread
Brown Rice
Fat free milk and dairy products
Skinless poultry and other lean meats (like turkey)
Egg whites
Legumes
Fish (especially salmon, my favourite)

The Bad
Fried foods and most fast foods
Whole milk products and butter
Potato Chips or corn chips
Soda pop or candy
White bread products
Muffins and donuts

Funk Roberts
Don’t Rush the Beat

The KettleBell Workout for Men - E-Manual

Guys, you need to get this today. I have my copy and have been using it for a week, along with the DVD and I am seeing gains already. I have worked with Sgt Shanahan in the past and trust and know that his systems work. Take it from Funk and get yourself the Kettlebell Workout for Men.


The KettleBell Work Out for Men Bodybuilding and Exercise System gets you results fast - the kind of results you can see right in your own mirror. Soon, layer after layer of power-packed muscles will begin to show up all over your chest. Big biceps begin to bulge. Your back starts to broaden out. Your shoulders begin to take on that powerful, "ready-for-anything" look. You'll lose that "beer belly" and trim that waistline.

It doesn’t matter if you are SKINNY or FAT - whether you are in your teens, twenties or forties.

I AM READY TO HELP YOU NOW. All I ask is just 50 DAYS to try

"The KettleBell Workout for Men."
• Burn major fat
• Get strong ripped Six Pack Abs
• Chisel a powerful looking chest and guns
• Improve sports performance for hockey, football, rugby and MMA

That's right, 50 DAYS and you'll see Fantastic results!

The KettleBell Workout for Men program is packed full of information and exercises to build your body, so don't wait another minute - get going today!

CLICK HERE to Instantly get your KettleBell Program

Don't lose this opportunity! Order now and I will send you a link to view Free video demonstrations of the exercises included in the ‘KettleBell Workout for Men’ program.

So don't wait another minute. Do it now! Don't delay, ORDER THE COMPLETE ‘KettleBell Workout for Men” BODYBUILDING, NUTRITION AND FITNESS COURSE TODAY.

Make your decision AT ONCE.

Stop "wishing" you were different and start becoming the strong, muscular, handsome MAN you want to be.

Get your Mega Ripped Kettlebell Workout Book Now!

Sgt. Shanahan

Kettlebell Expert, Celebrity Trainer
KettlebellPros

The KettleBell Workout for Women - E-Manual

Ladies, here is the long-awaited Kettlebell Workout for Women E-Manual by Estella Hom, Female Kettlebell Expert. Spring is approaching and I advise you to get this today.

The KettleBell Workout for Women is going to get you the results you want Super Fast! Shed excess fat and tighten and tone your trouble spots while sculpting long, lean muscles. Increase strength, boost your energy levels, and gain the body and confidence to walk the beach in a bikini.

This fat burning kettlebell workout and nutrition program will reshape your body!Yes, all this can be YOURS!

Here's what The KettleBell Workout for Women will do for You:

• Lose that 'Ab Muffin Top' to reveal flat, sexy abs

• Melt the fat off your body in record time so you can fit into your sexy wardrobe faster

• Tones muscles FAST - especially on thighs, butt and stomach with a lot less cellulite!

• Sculpt long, lean legs and sexy calf muscles

• Firm and tighten saggy arms

• Develop a strong back and shoulders

• Re-size your hips and thighs• lift your chest and buns

And, most of all, it's EASY to use and will get results in LESS than a month!!

Get Started Now!

Here's what you will experience in only the first week:
1. A complete body workout including Strength, Cardio, Core and Flexibility in minutes
2. Save over 6 hours of your precious time by not driving to and from the gym to workout.
3. Your energy will soar through the roof and you'll be more productive than ever

This isn’t a workout designed solely for men because, face it, women's bodies aren't built the same.

Best of all, kettlebells work FASTER at blasting your body fat and sculpting your physique than any other exercise system. So you look and feel great - like you were meant to be.

Don't lose this opportunity! Order now and I will send you a link to view Free video demonstrations of the exercises included in the ‘KettleBell Workout for Women’ program.

Click here to instantly get your KettleBell e-manual for $14.99

Estella Hom

Female Kettlebell Expert

KettelbellPros

Get a Butt Like a Cover Model

Ladies, many women seek to get that Jessica Alba Butt, “totally awesome”. While you might not be able to replicate it exactly, you can get very close. If you do the right things, no matter how out of shape you may be, follow this workout and stick to you, Funk can get you there.

To start you will have to do weight training, cardio and start eating smart. If you work out in the gym start with basics such as squats, leg presses, leg extensions and leg curls. You must learn good form so I suggest you start with no or low weight. Always warm up and always train heavy for 3-5 reps for 8-20 reps.


WOMEN SHOULD NOT FEAR HEAVY WEIGHTS!

If you train at home start with this routine

Dumbbell/Kettlebell Squats (hold then in your hands 3 sets - 15-20 reps
Kettelbell Meet the Queens 3 sets – 10 reps
Dumbbell/Kettlebell Lunge 3 sets – 15-20 reps
Stiff Legged Dumbbell Deadlift 3 sets – 15 – 20 reps

I suggest doing these 2 days per week (Tuesday and Friday)
For more get your kettlebell e-manual and videos at Kettlebell Pros


If you are a gym rat, here is a 2 day per week workout that is used by some fitness professionals. To look like the best you have to train like the best.


Workout #1
Lying Leg Curls 3 sets – 15 reps
Stiff Legged Deadlift's 3 sets – 15 reps
Hack Squats (Machine) 3 sets – 8-15 reps
Leg Presses 3 sets – 8 – 15
Leg Extensions 3 sets – 15 reps

Workout #2
Squats 3 sets – 10 reps
Lunges 3 sets - 20 reps
Leg Press 3 sets - 10 reps
Step ups 3 sets – 10 reps
Lying Leg Curls 3 sets – 10-15 reps

Tips
1. Keep you glutes tensed through the range of motion
2. When you leg press, push through your heels not your toes
3. Descend slowly on all exercises
4. Ensure that your muscles are close to failure 2-3 reps before you complete each set

Cardio
Make sure you are doing a cardiovascular exercise 3 times per week. Again push your self to the limits.
Try 30 -45 minute sessions and change up the exercise so your bottom does not get used to it.

Eating
Eat small helping of proteins at a small helping of quality proteins every 3-4 hours throughout the day. These should consist of high quality powders, turkey, skim milk, chicken, fish or low fat cottage cheese. Eat 5-6 small meals per day. Take a good protein powder 1-2 times per day. Eat within an hour of waking in the morning. To get lean, mean and lose fat go very easy on the fats, especially saturated and trans-fats) and also light to moderate on the carbs. Avoid starches and sweets and eat vegetables, oatmeal, yams and some fruit. Eat carbs in the morning, not evening

Do the above along with upper body training and you will have an Alba Butt in no time

Funk Roberts
Don’t Rush the Beat!
Join Funk Roberts Fitness Group on FACEBOOK for exclusive workouts and videos
Excerpts from Oxygen

The Truth About Six Pack Abs

Click Here!