Monday, March 31, 2008


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

Wednesday, March 26, 2008


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.

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?


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

A Little Motivation


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!"

Tuesday, March 25, 2008


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.


Indoor Cycling
Inline Skating
Jogging (outdoor or treadmill)
Incline walking
Stair Climber
Eliptical Machine

Funk Roberts -Don't Rush the Beat

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


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.

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

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

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


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.

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

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

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

Purchase your copy today - CLICK HERE

Saturday, March 22, 2008


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 ( 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 and search under ’Camps’ for March 30th, or alternatively, contact me at 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


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

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

Funk Roberts
Happy Easter

Monday, March 17, 2008


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!


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

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

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
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.