Sunday, December 23, 2007


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!

Saturday, December 22, 2007


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

Friday, December 21, 2007


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 -

Funk’s favourite breakfast recipe
Golden Egg White Omelets with Spinach and Cheese– from

Funk Roberts
Don’t Rush the Beat!

Tuesday, December 18, 2007


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 -

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

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

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

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!

Monday, December 17, 2007


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

Friday, December 14, 2007

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!"

• 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.
Receive FREE Kettlebell Wrist Protector


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

Wednesday, December 12, 2007

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

Sunday, December 9, 2007

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.

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.

Friday, December 7, 2007

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