SPARTACUS WORKOUT #2 VIDEO

SPARTACUS WORKOUT #2 VIDEO

We are well into week #2 of the Spartacus Workout Challenge and over 600 people are going at it strong. Check out this week’s workout and click the link below if you want to lose weight and get ripped.




Funk Roberts is running a FREE 4 Week Spartacus Challenge for those MEN or WOMEN who want to get ripped and blast their fitness to new heights. This high intensity cutting-edge circuit routine can strip away fat and define every muscle in your body.

The challenge was taken from Men's Health Magazine, but I will provide you with my weekly workouts and nutrition plan to help you get to your SPARTACUS status.

CLICK THIS LINK TO GET STARTED
http://www.spartacusworkout.com

I want to thank TL Smooth, Estella Hom (Lady Spartacus), Supplementsource.ca and Gymboss.com for all your help, to make this happen.


Check out what Mark from England says:
Finished the first week and so far I feel awesome! More energy, sleeping better, muscles and joints hurt much less (even after the sessions!), cardio's already vastly improved, recovery rate is through the roof... feel stronger, faster and generally more alert. As of right now, this Spartacus thing is THE best training system I've ever done!


Sure, as with all training systems, you have to dedicate yourself 100% with the exercises, nutrition, rest periods - and I always try and do so, but with Spartacus I just feel like I'm developing even faster!

WHAT YOU SHOULD EAT BEFORE AND AFTER YOUR WORKOUT SESSION

I receive this question once every other week. Funk, what should I eat before and after I workout? In this article I will give you the information that you need to ensure you nourish your body correctly pre and post workout.

Proper nutrition is the key to getting a consistent and effective workout. Now depending on what your goals are will determine some of your food choices. If you are trying to bulk up or add crazy muscle, you will eat a bit different from someone that is trying to lose weight, slim down or get ripped.

A bodybuilder wants to eat more egg whites and tuna whereas someone trying to lose weight would opt for whole wheat pastas and salads. Remember to gain weight you must take in more calories than you burn. To lose weight, you must burn more than you take in.

WHEN YOU NEED TO EAT

When I was training in Thailand my Pre and Post meals were extremely important, especially if I was to get through the 3 hour training sessions.  If my training started at 7:00AM, that meant that I was up and eating at 6:00AM.

Before you workout your body needs ample time to digest what you've put in it. A good rule of thumb is always to wait 1 hour prior to exercise. You want to make sure that you have enough time to digest the food before you embark on your crazy workout.

Post workout nutrition should be eaten NO LONGER than 1 hour after exercise. If you delay eating longer than an hour after your workout then your body begins to take those muscles you just worked so hard to get and deplete them by using them as energy for the rest of the day or night.

I bolded that line because I know so many people that do not follow the rule of eating no longer than 1 hour after working out. If you are not doing it now, then start today.

WHAT YOU NEED TO EAT

Prior to starting your workout, the best foods are in the form of carbohydrates. Yes I said carbs. Carbs are not bad for you when choosing the right ones. A pre-exercise meal should include foods that are low in carbohydrates and easy to digest. Foods low in carbs will will release glucose gradually into the blood stream, which is what you want prior to your session to help prolong physical endurance.


Don't forget that it's just as important to eat smart after your workout has subsided and you've come down. After a workout, your body is like a sponge, ready to soak up the nutrients in food to restore energy and replenish your muscles. A mixed meal high in carbohydrates with moderate portion of protein and fat soon after completing the workout is best to help re-fuel carbohydrate stores after exercise.


The right foods alone won't get you through a workout - you'll have to get the right hydration with water while you exercise. You should drink at least at least 16 ounces of water two hours before a workout, and about 6 to 12 ounces every 15 to 20 minutes during exercise. (An ounce is about a mouthful.)

WHAT YOU SHOULD EAT LIST

PRE WORKOUT
Some food suggestions prior to a workout include:

• Vegetables like celery, cucumber, tomatoes
• Low-fat yogurt
• Peanuts
• Fresh fruit such as cherries, plum, peach
• Apple
• Oatmeal
• Healthy Cereal
• Oat bran bread  

POST WORKOUT
Post workout you can increase the protein to restore those muscles.
Some suggestions are:

• Whey protein shake
• Bagel with jelly
• Baked potato
• Stir-fried chicken and vegetables over brown rice
• Eggs
• Fish
• Beans
• Tofu
• Watermelon, banana
• Sports Drink

  

FOODS TO AVOID BEFORE EXERCISE

Any foods with a lot of fat can be very difficult and slow to digest and remain in the stomach a long time. They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided.

I suggest not have any sugar prior to your workout as some people do not perform well after a blood glucose spike.

If you're squeezing a workout into a busy schedule, you may be tempted to grab a protein bar on the way out the door, but DON’T DO IT. Most bars are "glorified candy bars, often providing even more calories and are likely to be loaded with sugar.

Caffeine had been thought to boost endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the muscles. Research, however, doesn't seem to support that theory. When caffeine improves endurance, it does so by acting as a stimulant.

Caffeine can have serious side effects for some people. Those who are very sensitive to its effects may experience nausea, muscle tremors, and headaches. Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.

In conclusion, if you're going to invest the time to put yourself through a productive workout, then it’s imperative to nourish your body correctly pre and post workout.

Your Fitness Coach and Friend
Funk Roberts

LOSE 5, 10, 15 OR 20 POUNDS IN 4 WEEKS – TAKE THE FREE 4 WEEK SPARTACUS WORKOUT CHALLENGE This cutting-edge circuit routine will strip away fat and define each muscle in your body

  

CLICK HERE FOR ACCESS TO SPARTACUS CHALLENGE

Winter Olympics Bootcamp Workout

Winter Olympics Bootcamp Workout

Craig Ballantyne, Turbulence Training

The Olympics are in full swing and the medals are pouring in for Canada.  Do you have the fever?  Fitness Expert and friend Craig Ballantyne created this awesome Olympic Bootcamp Workout that I had to pass on to you.  Check it below.

You can do this yourself or if you are a fitness professional use the workout with your clients or in your bootcamp to change up the flow.  You can even “team them up” into different countries and give out gold medals and awards.

Here’s how it goes:

We start with the Moguls Warmup.
I chose the moguls for warm-up, because that’s where the skiers do all those crazy moves and look really mobile.

Moguls Warmup
Jumping Jacks
Duck Unders (step to the side squat down and duck under as you move)
Stickups
Seal Jumps (like jumping jacks, but cross your arms in front of you)
Pushups (tell your clients they all wiped out and have to do pushups)

Next, we move into the first event – The Ski Jump

10 second hold in the bottom of squat and then do a vertical jump
Repeat 3 times, then move to…



The Downhill Ski Race
1 Long Jump
10 Squats
1 Long Jump
6 Walking Diagonal Lunges per side
Long Jump
20-30 second squat hold
Repeat 3 times.

Give out a gold, silver, and bronze to the people who made it the furthest.
Gold medal awards and water break

Next up, we move to Speed Skating Strength Training

Skater Jumps or Lateral Lunges (depending on fitness level)
Pushups (another wipe-out…so do pushups to practice getting up)
Lunge Jumps or Reverse Lunges (depending on fitness level)

Take another water break if you need to…award some medals if you want, and then move to more strength training, this time courtesy of a weird sport…Curling.

The Curling Strength Circuit

Lunges (because the lunge low when they throw the rock)
Spiderman Climbs (again, because it helps get in that low position)
Close-grip Pushups

Now here are two optional exercises you can add in…

Sweeping (this is a bit of trick…but let’s say your gym needs a cleanup, you can give everyone a broom to cleanup, and tell them its just part of the curling circuit!)
Curls (curlers love to drink beer, so your campers can do dumbbell or band curls to practice for post-game beverages)

Take another water break.

Optional: Hockey Strength Circuit (Uses dumbbells or kettlebells)
If you have access to equipment and your campers like heavier resistance training, you can do the following exercises:

Split squat (to build strong skating muscles)
1-Arm Standing Shoulder Press (to practice raising your stick in the air after you score a goal)
Row (to strengthen your upper body & grip for hockey fights)


Figure Skating Bodyweight Strength Circuit
Now we combine bodyweight exercises for strength and finesse…

Reaching Lunge
1-Leg RDL
Pushup or Dip or Overhead Press
1-Arm Band Row

Take another water break.


Sliding Sports Circuit

Bobsled Push (For this, you’ll need a “prowler sled” or a punching bag or weight plate that can be pushed across the floor to simulate the start of the bobsled race)

Then you’ll follow that with a:
Stability Ball Plank or Plank (to simulate holding your body in the luge position)
And then flip to the side for:
Side Planks

Next up, the plain ol’ weird Biathlon (a combination of cross-country skiing and shooting). We’ll modify it so that we do:

Shuttle Sprints (in place of the skiing)
Plank (to simulate the shooting position)

And if possible, add in some type of skill component to simulate the shooting…perhaps you train folks in a gym where there are basketball nets…so have them shoot free throws…or bring in a Supersoaker…no wait, bad idea. But I’m sure you can come up with something.

Water break, cool down, awarding of more medals, and closing ceremonies.

I’m sure your campers will have a blast with that. It’s a great workout, and you’ll probably have some even better ideas than that.

Let me know what other events you come up with,

Craig Ballantyne, CSCS, MS
Author, TTBootcamp Workouts

 
 

FITNESS WITH FUNK VIDEO - THE KETTLEBELL HALO

The New You Crew - Fitness with Funk - Kettlebell Halo Video





This is a fantastic exercise for your upper-body.  Hold the kettlebell into the bottom up position in front of your eyes. In one smooth motion make a circle around the head and chest. This is a great shoulder mobility exercise.

The Kettlebell Halo exercise will work your shoulders, triceps, biceps, chest and core.  Ever since using this exercise my rotator cuff injury is gone. 


Kettlebell Halos
10 reps clockwise and 10 reps counter clockwise for 3 reps
You can use a Dumbbell if you don’t have a kettlebell as yet, but you will not get the same effect.
Use a 25lb kettlebell, at least.

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

Your fitness coach and friend
Funk Roberts

FREE 4 Week Spartacus Challenge - Get Fit for Spring!

Funk Roberts is running a FREE 4 Week Spartacus Challenge for those MEN or WOMEN who want to get ripped and blast their fitness to new heights. This high intensity cutting-edge circuit routine can strip away fat and define every muscle in your body.

The challenge was taken from Men's Health Magazine, but I will provide you with my weekly workouts and nutrition plan to help you get to your SPARTACUS status.

CLICK THIS LINK TO GET STARTED

http://www.spartacusworkout.com

I want to thank TL Smooth, Estella Hom, Supplementsource.ca and Gymboss.com for all your help, to make this happen


ARE YOU UP FOR IT? WATCH WEEK 1 WORKOUT TO FIND OUT



Funk Roberts
http://www.spartacusworkout.com/

Roman Pribyl 4 Week Body Transformation

ROMAN PRIBYL BODY TRANSFORMATION 4 WEEKS AND COUNTING

                                             

Roman before and 4 weeks after.

I want to congratulate Roman Pribyl who currently lives in Czech Republic and is currently doing my 8 Week Get Ripped Gym Program for men. I am always training people from all over the world thanks to the magic of the internet.


Roman emailed me about 2 months ago and told me he was ready to lose some weight and increase his cardio. He convinced me that he was ready to undertake this challenge, so I sent him the program that included an interval weight workout and a nutrition plan...He just sent me a 4 week update and WOW!!!! what a change...I can’t wait to see what he is gonna look like in 4 more weeks. Awesome work Roman, you are my hero!


Here are some highlights of what Roman has lost.  (Measurements in CM)

                                          Beginning         4 Week
 Key Measurements     03/01/2010       31/01/2010

Waist                              96                      88
Hips                               103                     98
Chest                              110                   106
R.Arm                             43                       41
L Arm                             41                        40
R Thigh                           62                       60
L Thigh                           64                        60  
Neck                               40                        39

Weight                          89,5Kg              85Kg

THE NEW YOU CREW - THE BICEPS GUNSLINGER

The New You Crew - Fitness with Funk

Kettlebell Bicep Gunslinger Video

This is a great exercise for big biceps, huge forearms and solid grip. The gunslinger should be done for time 3 sets of 45 seconds per arm. You will feel this exercise throughout your entire arm. If you have 2 kettlebells you can do both arms at the same time.

You can use a Dumbbell if you don’t have a kettlebell as yet, but you do not get the same effect. Use a 25lb kettlebell, at least.

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

SAY NO TO DRUGS - FAST FOOD VIDEO

SAY NO TO DRUGS - FAST FOOD

Here is a great video from my good friend Josh Trent and http://www.fitnesssd.com/  exposes the reality behind the impact of big food corporations locally and their everyday practices of feeding citizens the worst food in American history. He’s a funny cat and I love the way he gets his point out CLICK BELOW TO WATCH PART 1 AND 2 (PART 2 IS AWESOME)




San Diego based fitness expert Josh Trent and www.fitnessSD.com exposes the reality behind the impact of big food corporations locally and their everyday practices of feeding citizens the worst food in American history.

This video series will expose, educate and inspire viewers to think outside of the media's tractor beam of influence and be your own health expert!

Does every American know they are eating these genetically modified foods that will cause cancer and diabetes?

Is it because they truthfully don't know what is in their food or that they simply don't care?

Why are these major corporations allowed to produce huge profit margins and poor health to it's consumers?

EVERYTIME WE BUY THEIR FOOD we are telling them we want cheap, toxic, hormone injected "fake" foods that take more energy from the body than they give.

Help us wake up America and Canada.

Funk

SWISS BALL WORKOUT FOR BUTT, ABS AND CORE VIDEO

SWISS BALL WORKOUT FOR BUTT, ABS AND CORE - VIDEO

I had my cousin Sabrina go through an amazing Swiss Ball circuit that takes 4 to 15 minutes to complete depending on your fitness level.



SWISS BALL WORKOUT FOR BUTT, ABS AND CORE


Using a Swiss Ball is one of the best ways to firm up your glutes and tighten up your abs and strengthen your core. Everyone should have the Swiss ball in their house or at least be using one at the gym.

I use the Swiss ball in most of my workouts because it allows me really engage my core and ab muscles. I have really seen a huge difference in the development of my abs using the ball.

I had my cousin Sabrina go through an amazing Swiss Ball circuit that takes 4 to 15 minutes to complete depending on your fitness level.

FIT FIRM N FAB – GLUTE, ABS AND CORE SWISS BALL CIRCUIT

Get your Funk Roberts Gym Boss Timer for your workout click here only $19.99

Funk Roberts and Sabrina demo an amazing butt, abs and core workout for women
Do this circuit twice per week. Rest for two minutes between circuits. You can do this work out twice a week.

Perform each exercise for 30 seconds each without rest. Take a 90 second break and complete another round depending on your fitness level.

Beginner - complete 1 round of the full circuit.
Intermediate complete 2 rounds of full circuit
Advanced complete 3 rounds of circuit

Exercises
Swiss Ball V-Up
Swiss Ball - Oblique side to side
Swiss Ball - Abdominal Pull Ins
Swiss Ball Abdominal Crunches
Swiss Ball Butt/Hip Raises
Swiss Ball Frog Raises
Swiss Ball Touches
Swiss Ball Plank
Funk Roberts

THE 7 SIGNS YOU ARE DOING TOO MUCH CARDIO

I hate long bouts of cardio on machines in the gym. I see people on those things for 60 minutes and they barely break a sweat and those that do sweat, just don’t seem to ever burn the fat fast enough.

My friend Craig Ballantyne of http://www.turbulencetraining.com/  couldn’t have said it better when he described the "THE 7 SIGNS YOU ARE DOING TOO MUCH CARDIO"

You know you wasting your time doing too much useless cardio when:

#1 - You have to spend 5 minutes before your workout flipping through all the magazines in the gym to find one you haven’t read before.

#2 - You know the other cardio addicts on the machines beside you (that you talk to everyday) better than you know your own friends.

#3 - You know exactly how many calories you burn per minute on every machine in the gym (and you use that information to justify every calorie you eat.)

#3 - You know exactly how many calories you burn per minute on every machine in the gym (and you use that information to justify every calorie you eat.)

#4 - You hate doing it and dread your workouts more than a trip to the dentist.

#5 - The only thing you are losing is precious time - and not belly fat.

#6 - You go to the gym to watch your favourite television shows while doing cardio.

#7 - You’re getting overuse injuries from repetitive motion because you keep doing the same activity over and over again everyday.

So must be asking yourself, "Okay Funk you got me, so now what do I do to burn the fat, strengthen the heart and increase my conditioning more effectively.

Well I have found the answer to the cardio training problem, high intensity interval training. I have used interval training for cardio a lot in the past to help me get ripped and increase my conditioning.

I love high intensity interval training. Whether you are a beginner or an avid gym rat, it not only does it break up the monotony of long boring cardio training at the gym, but it also burns more calories and fat much faster than other cardio exercises.

Interval training consists of repeated intervals of relatively high intensity followed by a longer interval of low intensity. You can use interval training with any of the cardio equipment found at gyms; treadmill, elliptical machine, stair climber or the stationary bike. You can also use interval training with weights exercises, kettlebells, resistance bands, Tabata workouts...anything!

If you are a beginner, you can use interval training too. Take a look at this INTERVAL TRAINING WORKOUT FOR BEGINNERS - CLICK HERE FOR BEGINNER VIDEO

Check out this cool interval cardio workout next time you want to blast fat in the gym or at home.

On the Stationary Bike:

5 Minutes: Level 1-4: Warm Up
30 seconds: Level 8 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 9 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above 100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 11 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 12 at above 100 rpm
1:30 minutes: Level 1 at above 80 rpm

Repeat the hi-low intensity intervals 5 more times and then cool down for 5 minutes.
Finish each interval workout with stretching the legs and your tight muscle groups only

Your total workout time should be 30 minutes.

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

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

FREE ISRAELI COUNTER TERRORISM UNIT WORKOUT

Hey,


I always love to share cool workouts and exercises with you. Have you ever heard of LOTAR?

It is an elite counter terrorism unit in Israel and these folks are bad-ass.

LOTAR also refers to a system of self defence that is also taught along with KRAV MAGA, as one of the most effective forms of self-defence ever devised. KRAV MAGA was developed in Israel as a practical method of self defence, since Israel has some of the most dangerous streets on the planet (in certain areas).

Anyway, the point of my post is that one of the elite "Master Trainers" of LOTAR is giving away a free workout for the next few days. I just tried it and it is kick-ass.


CLICK HERE FOR YOUR WORKOUT

I thought I would pass on this great free workout and video. This will be the same conditioning techniques that this advanced military unit uses to stay in top shape.

I believe the full-blown course will have manuals and 54 videos!

I'm not trying to distract you if you are currently following another workout plan.

(If you are following an effective workout plan, then just stick with it.) ...I just knew some of you would think that this is cool.

CLICK HERE FOR YOUR WORKOUT

Good Luck


Funk Roberts

PS: I think the free download will go away once the paid product is launched...and the free download is a workout in itself.

Oh, I forgot to mention that you get a detailed video as well as a manual for free for the next few days.

PPS: If you are a Police Officer you should love this

CLICK HERE FOR YOUR WORKOUT

BEST SUPPLEMENT FOR MUSCLE AND STRENGTH - VIDEO

SILVER BULLET 1500 - KRE-ALKALYN (CREATINE) - VID




I want to premise this by telling you, I am not sponsored or get paid by Supplementsource.ca.  In fact, you get 10% off all supplements and vitamins when you put "FUNK" in the discount code, so get to it!!!!

I love Silver Bullet.  I'm not much on muscle building supplements but this is different.  Silver Bullet has done so much for my muscle and strength.  Don't get me wrong, I still workout and train at maximum intensity, but this gives me that exrtra edge. 

Even though I lost quite a bit of weight (okay a lot of weight) when I went to Thailand, I was still very musclular and that was without a tonne of bodyweight, kettlebell or gym workouts - that's when I knew this was an amazing product. 

I told my buddy from work to purchase Silver Bullet ...he came in the next day in sure disbelief on his face, and this guy has been training for over 20 years, knows his supplements, knows his training, has trained with world class bodybuilders, he knows the goods.  HE LOVES IT..still talks about it today..  In fact he baffled that, his strength and muscularity increased, while losing fat...CRAZEEEE!

GO GET SILVER BULLET NOW!

Here is some great information on Silver Bullet...see for yourself

BUY IT TODAY AND GET IT DELIVERED TO YOUR DOOR

What is Silver Bullet Kre-Alkalyn?

Silver Bullet Kre-Alkalyn is "buffered creatine" that does not convert into creatinine prior to reaching skeletal muscle tissue. Refer to the chart to the right, and you will see that Kre-Alkalyn is patended and registers at an incredible PH rating of between 12 and 14. This is important, because it preserves the state of the creatine until it has entered the skeletal muscle, which is exactly what you want.

Is Silver Bullet Kre-Alkalyn another fly by night creatine product?

Absolutely NOT!! Large amounts of money has gone into research and patenting of Kre-Alkalyn. It is PROVEN to work and will be around for many years to come!

Will I get the 'water bloat' so typical of regular creatine?

NO! That's what makes Silver Bullet Kre-Alkalyn so remarkable. You will enjoy amazing lean muscle and strength gains, all without any water bloat whatsoever!

Will I experience any nasty side effects while using Silver Bullet?

NO! Silver Bullet Kre-Alkalyn will give you ZERO side effects!

Will I lose the gains I make while using Silver Bullet?

NO! Because Silver Bullet does not cause water retention, you will not lost the muscle that you gain while using it. Many users of creatine monohydrate report a weight loss (and strength loss!) of 10 pounds or so when they discontinue use, this is due to the large amount of water that is retained with regular creatine. This does not happen with Silver Bullet, the gains you make will be all yours!

How quickly can I expect to see results from Kre-Alkalyn?

From the very first dose! That's right, loading is NOT necessary, Silver Bullet Kre-Alkalyn delivers results from the first day you start taking it!

Can females use Silver Bullet 1500?

Absolutely! The fact that Silver Bullet delivers incredible strength gains with absolutely ZERO water retention makes it perfect for both males and females who desire lean muscle and strength gains.

What types of athletes use Silver Bullet 1500?

Typical users of Silver Bullet include Cyclists, MMA Fighters, Bodybuilders, Runners (both sprinters and long distance runners), Swimmers and the list goes on and on! If you need strength with no water bloat, Silver Bullet 1500 is your best bet!

WWW.SUPPLEMENTSOURCE.CA

8 ENERGY ZAPPERS

We all feel tired and wiped from time to time, but when you're constantly feeling drained, it might be time to look at what's bringing you down. These are 8 things that are actually sapping your energy and pulling you down during the day.

1. Sugar
2. Energy drinks
3. Energy pills
4. Skipping meals
5. Processed foods
6. Negative “people”
7. Stress
8. Lack of sleep

  Funk

HEALTHY COUNT FUNKULA BREAKFAST VIDEO

COUNT CHOCULA IS BACK - FUNK STYLE!!!!

 Healthy Count Funkula Breakfast

The most important meal of the day is breakfast. Eating in the morning sets you up for a powerful day, both physically and mentally. Breakfast also revs up your metabolism to start your fat burning process.

I remember when I was a kid I used to eat Count Chocula Cereal and loved it. But alas all that disgusting sugar and crap would kill me now.

So I have created a healthy alternative - Funk’s Healthy Count Chocula Breakfast

This is an easy to make healthy breakfast for men, women, children and my all-time favourite 7:00AM breakfast. It takes 3 minutes to make - Makes one serving

• Bowl of plain oatmeal, 1 packet plain oatmeal (make your oatmeal with extra water for the protein powder)
• 1 scoop of Milky Whey Chocolate protein powder - ½ scoop for children
• Assorted chopped fruits blueberries, strawberries, banana, blackberries, kiwi, apple - you can put as much or as little fruit you want and be creative

Mix it up and serve warm.

Healthy Funk Berry Breakfast
This is an easy to make healthy breakfast for men, women, children and my all-time favourite 7:00AM breakfast. It takes 3 minutes to make - Makes one serving

• Bowl of plain oatmeal, 1 packet plain oatmeal with extra water (for protein)
• 1 scoop of Milky Whey Strawberry protein powder - ½ scoop of children
• Strawberries, blueberries, blackberries - any berry

 Mix it up and serve warm.

Protein powder is fine for kids, assuming no allergies. You may want to use half a scoop for those under 10-11 years old.

  

GET YOUR MILKY WHEY PROTIEN POWDER BELOW

Milky Whey Protein - get 10% off. Put "funk" when you check out

http://tinyurl.com/milky-whey-chocolate

BEST DAMN EXERCISES FOR YOUR LEGS PERIOD VIDEO

Wow, do I have a series of workouts and exercises for you over the next few weeks. It’s like a challenge in a way!

I have put together my BEST DAMN EXERCISES FOR EACH BODYPART PERIOD series for you.

Now here is the challenge. Over the next few weeks you I am going to be giving you a tonne of exercise and I want you to try them. That's rightI want you try them...
 
Now I am not saying for you to go out and lift the same weight or with the same insane intensity...but what I am asking you to do is try these exercises. These are the best exercises that you need to have in their arsenal if you go to a gym.

You don’t have to them every time you go, but they have to be part of your fitness training

So now for your best damn challenge this week.

BEST DAMN EXERCISES FOR YOUR LEGS PERIOD!

 



Beginners – Try the exercises with no weight and if you cannot do the full movement, that okay...you can work towards that over the up-coming weeks


Intermediate – Try the exercises with low weight and focus on proper form, while controlling the weight

Advanced – Add more weight, perform with a FULL RANGE OF MOTION, and be intense

Perform each workout with intensity folks, that means if you are not leaving the gym soaked in sweat, then you didn’t work hard enough

INTENSITY TIP #23
Decrease your rest period in between exercises, that’ll rev up the engine

Your Fitness Coach and Soul Brutha #1
Funk Roberts

Subscribe to Funk You Tube Channel for great workouts, nutrition, health and fun

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

THE 8-WEEK ONLINE BODY TRANSFORMATION PROGRAM FOR WOMEN

THE 8-WEEK ONLINE BODY TRANSFORMATION PROGRAM

 

Begins February 2010

 

How many times have you gone to a health-related seminar and left with great information but did not do anything with it because you felt you were alone and had no guidance afterwards?

 

Well the FIT, FIRM ‘N FAB team wanted to change that. So we have worked hard and developed our 8 Week Online Body and Lifestyle Transformation Program for all women that want to make change in 2010 and beyond. You can change your body in 8 weeks and be in the best shape you have ever been. This may be the first time you can finally conquer that dreaded New Year’s resolution of getting in shape.

Let the FIT, FIRM ‘N FAB team coach you on your path to fitness & health in February 2010!

Now for the exciting part, how does it work?

Think of this as a personal training program Online via E-mail x 3. Not only do you get daily home workouts and videos, but add nutrition and meal plans, yoga, meditation, wellness and much more!!!

 

 

You will have a certified fitness and personal training professional, Registered Nutritionist and a Yoga Instructor for 8 weeks to ensure that you continue and are successful in your lifestyle transformation.

YOU CAN’T BEAT THAT!

 

8 WEEK ONLINE PROGRAM OVERVIEW

With this program you will receive everything you need to change your body, accelerate your energy, gain muscle tone, and burn fat, all while having the tools to make this a permanent lifestyle change.

8 Week Transformation E-book with Home Fitness and Yoga Workouts, Nutrition Guide, Supplementation information, Motivational and Wellness Tips

 

Weekly Home Workouts with Video sent to your inbox 

Nutrition and Meal Plan with Grocery List sent to your inbox 

Recipe-of-the-week sent to your inbox 

Yoga Workouts and Stretches 

Weekly Nutritional Tips 

Weekly Meditation and Wellness Tips 

Supplement Tips 

2 Live Webinars

 

SIGN UP FOR THE 8 WEEK PROGRAM TODAY

FIT FIRM 'N FAB FITNESS WEEKEND GETAWAY

FIT FIRM 'N FAB FITNESS WEEKEND GETAWAY FOR WOMEN JANUARY 29 – 31, 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, Karmic Fitness & Registered Nutritionist Laura Discepola for a weekend of a Lifestyle Transformation…

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!

What Can You Expect During This Weekend?

FITNESS BOOTCAMP CLASS

Join Funk Roberts for an amazing bootcamp workout style workout that includes cardiovascular, speed and endurance, partner resistance, plyometrics, strength training with kettlebells, core exercises, military calisthenics and more.

YOGA AND STRETCH CLASS

Davelle from Karmic Fitness 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.

BUTT AND CORE WORKOUT 

Funk and Karmic will take you through an exhilarating Butt and Core class. Get ready to tighten up the butt and strengthen your core.

FIT, FIRM AND FLAT ABS WORKOUT
This workout was made famous by the Fit, Firm and Fab crew. It’s only 15 minutes, but it’s the most abs effective workout, that will flatten your tummy


MEDITATION CLASS
Enrich your body,  your soul and learn meditation techniques that will take your mind to a positive place. Improve your general health and cope with the stresses of life with this class.


NUTRITION AND WEIGHT LOSS SEMINAR
Laura D will coach you through our very popular nutrition seminar and give you 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.

FITNESS SEMINAR
Funk Roberts gives you all the tools you will need to help you on your journey to a healthier and fitter lifestyle. Funk teaches tips and benefits of adding exercise to your life.

WELLNESS SEMINAR

Davelle will give you a unique insight into the importance of engaging your mind in your journey into fitness and health.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
ONE ON ONE CONSULT AND NEW COOKING WORKSHOP!!!!
Laura D 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! 
 

 
 
 
 
 
 
 
 
 
ONE ON ONE FITNESS CONSULTATION WITH FUNK
Funk will listen to your goals and give you exercise tips to help you reach them faster.  
 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
5 NUTRITIOUS AND HEALTHY MEALS
Get served 5 amazing meals that will give you the nutrients you need to get you through this action packed weekend. Snacks are always available as well.
  

 
 
 
 
 
 
 
 
 
 
 
 
 

 SHARED ACCOMMODATION
Accommodation (shared) on a Lake in the Picturesque Bay of Quinte in Prince Edward County Country Retreat with Spectacular sunsets.
 
 

 
 












GREAT FUN AND EVEN BETTER COMPANY
Bond with women from all walks of life with similar fitness and health goals as you.

 
 
 
 
 
 
 
 
 
8 WEEK FOLLOW UP PROGRAM

How many times have you gone to a health-related seminar and left with great information but did not do anything with it because you felt you were alone and had no guidance afterwards?
 
Well the FIT, FIRM ‘N FAB team wanted to change that. So we have worked hard and developed our 8 Week Online Body and Lifestyle Transformation Program for all women that want to make change in 2010 and beyond. You can change your body in 8 weeks and be in the best shape you have ever been. This may be the first time you can finally conquer that dreaded New Year’s resolution of getting in shape.

 
 
 
 
 
 
 
 
 
 
 
 
 

DON'T MISS THIS EVENT

REGISTER TODAY!

 
 
 

WWW.FITFIRMANDFAB.COM

Diet vs Exercise Video - Next Episode

Remember that funny video I posted last year about “You Can’t Out Train a Bad Diet - diet vs exercise”? It’s by main man Craig Ballantyne.

Well I have another episode for you; in fact you can see all 4 Episodes from this one video if you click the links. But check out the episode that I have for you below:



Here is another episode in diet vs. exercise. Today in the diet corner we once again have Brad Pilon, this time he will be snacking on 2 espresso brownies each weighing in at around 300 calories and he'll wash that down with a 700 calorie Starbucks frappacino.

Representing the exercise corner, I'm going to perform a series of 1-armed kettlebell snatches with a 35 pound kettlebell.

As Pilon gulps down the frappacino, I am working very hard at a pace neither I nor any other individuals in the gym would typically go at. The point here is that individuals can mindlessly consume calories before and after meals and it not even register with them.

Now that Brad has finished off both of his snacks and consumed nearly 1400 calories, I have completed 60 snatches of the KB swings and burned about 50 calories. Although the kettlebell swings did burn a lot of calories, in a short amount of time, it pales in comparison to the calories Pilon took in.

The results speak for themselves and t is very apparent that diet once again wins the battle in diet vs. exercise. This is precisely why individuals who go to the gym and work really hard for an hour are not going to burn fat if  they are consuming so many calories mindlessly. You just can't out train a bad diet.

Visit Turbulence Training to get your FREE sample fat burning workout.

Click here to get started:  http://www.turbulencetraining.com/

REACH YOUR FITNESS GOALS IN 2010

I always get a great feedback from this article, so I thought I would repost it.

The most effective way to learn something is through repetition. I started last year with this article and as we move into 2010, I give you the 4 elements to help you achieve your fitness goals.

Whether your goal in 2010 is Fat Loss, to become Lean, Toned and Strong, or to gain Size and Strength, there are 4 elements that play an important role to help you reach it; Weight Training & Stretching, Aerobic Exercise, Diet & Nutrition and Supplementation.

Resistance Training and Stretching

Weight training is the most important trait of weight loss and muscle gain. Did you know that one pound of muscle mass added to your body can burn up to 50 extra calories each and every day? Resistance training will burn away the fat during your workout and will continue to do so after you have stopped exercising for the day. The stronger you become the quicker those fat reserves will go away. A good daily stretching or yoga program helps to keep the body lean, the muscles limber and you off the injury shelf.

Cardio Exercise

Cardio exercise programs are the primary means of maintaining your heart health and helping you to lose unwanted fat. Whether you walk or run, swim or bicycle, do interval training, or better yet I prefer lifestyle exercise activities such as tennis, beach volleyball, hiking, dancing, etcetera…they are the type of activities that you don't think of as exercise; they create a passion in your life and will lead to a lasting victory over your weight problems.

Proper Nutrition

There is no single dietary program that works for all people. You must eat 6 - 7 meals per day and each one should contain protein and carbs. Don't allow yourself to get hungry. Keep your appetite in control with smaller meals and healthy snacks in between.


Supplementation

In the quest for your goal, diet supplementation is the last of the elements that you need to add to your regimen. Multivitamins, protein, glutamine and depending on your goal a creatine or weight gain product and a fat burning product are great starts. Supplements make it much easier to get the necessary nutrients to build muscle and can even give you an advantage and enhance your training when taken right and combined with a good diet. Keep in mind to check with you physician before you take some supplements

Make this a start to your new 2010 lifestyle and remember there is no quick and easy weight loss or muscle gain program.

Funk Roberts

DOWNLOAD YOU FREE REPORT HERE “8 TIPS TO A SUCCESSFUL FITNESS RESOLUTION”

CLICK HERE

BEGINNER BODYWEIGHT WORKOUTS FOR WOMEN VIDEO

BEGINNER BODYWEIGHT WORKOUTS FOR WOMEN

The new year has begun and it is usually a very busy first week.  The kids are back to school, you are back to work or university/college and it's tough to find time to go to exercise.  But you have to start exercising now or you will never start.

Well I have two great beginner bodyweight workouts that target the entire body.  You to use the workout twice a week at home, the gym or outside.  These will help get your muscles adapted to strength training before starting to use weights. 

If you are looking to gain muscle? Wanting to shape and sculpt your legs? Hoping to tone up your butt? Maybe you are trying to firm up your chest, abs, and arms or all of the above, this is a start.

Using bodyweight exercises are great, as you use more muscles during each movement especially your stabilizers.  The exercises you use in this workout will help you  build strength and burn more calories.


BODYWEIGHT WORKOUT #1





BODYWEIGHT WORKOUT #2




BEGINNER WORKOUT #1
Muscle Adaptation

6 Exercises
10 reps per exercise or body part
2 Sets per exercise
Rest for 30 seconds between sets

WORKOUT #1
1.SQUATS 2 SETS OF 10 REPS
2.PUSH UPS 2 SETS OF 10 REPS
3.BACK EXTENSIONS 2 SETS OF 10 REPS
4.JUMPING JACKS 2 SETS OF 10 REPS
5.BICYCLE CRUNCHES 2 SETS OF 10 REPS PER SIDE
6.PLANK 2 SETS TO FAILURE





BEGINNER BODYWEIGHT WORKOUT 2

 Muscle Adaptation
Workout #2

6 Exercises
10 reps per exercise or body part
2 Sets per exercise
Rest for 30 seconds between sets

1.LUNGES
2.DIPS
3.HIP EXTENSIONS
4.BURPEES
5.IN AND OUTS
6.BIRD DOG

 
 

DOWNLOAD YOUR FREE COPY OF THE "7 SECRETS TO LIVING A MORE FIT FIRM AND FAB LIFESTYLE"

CLICK HERE