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.
Welcome to the Funk Roberts Fitness Blog. Here, I will provide you with useful information that will help you with your health needs. Find fitness tips, workouts, sample diets, nutritional information and motivation to help reach your fitness goals.
Monday, March 31, 2008
WORLD REKNOWN COACH SELBY - STRETCHING FOR VOLLEYBALL PART 1
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.
Wednesday, March 26, 2008
FUNK ROBERTS PUSH UP CHALLENGE
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.
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.
3. Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.
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.
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.
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.
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.
Tuesday, March 25, 2008
CARDIO PROGRAM FOR THE STARTER
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.
Indoor Cycling
Inline Skating
Jogging (outdoor or treadmill)
Hiking
Incline walking
Swimming
Bicycling
Rowing
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
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
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
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
Saturday, March 22, 2008
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
Friday, March 21, 2008
HEALTHY EASTER EATING - ROAST LEG OF LAMB
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
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).
www.eatingwell.com
Funk Roberts
Happy Easter
Monday, March 17, 2008
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
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.
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.
BUILD LEAN MUSCLE MASS
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
Wednesday, March 5, 2008
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.
The Mirror Doesn’t Lie
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.