Thursday, July 10, 2008


Funk's Multi-Angle Chest Workout

Hey, do you want strong upper chest, great mid-chest and a lower pec line that looks as if a razor carved it out? This multi angle set can train all three areas of the chest in one exercise... DO IT HEAVY, DO IT HARD and DO IT RIGHT.

Multi Angle- Chest Press with Dumbbells

1. Decline Press
Start with the bench on a decline.
This angle will work the lower pec.
Use heavy dumbbells and blast out 7 reps then...

2. Flat Bench Press
Adjust the bench so that it’s flat.
This angle will work the overall chest, but mainly the mid.
Blast out 7 more reps and then...

3. Low Incline Press
Move the bench to a low angle incline about 20-40 degrees.
This will work mid to upper chest, again blast out 7 reps then...

4. High Incline Press
Finally move the bench to a higher incline about 45-70 degrees which will work the upper chest (and some front delts)
7 more and you’re done

- Each set consists of 4 different bench angles, 7 reps each set and 28 reps overall. A Giant Set
- Train as heavy as your great strict form will let you
- Go from angle to angle with minimum rest in between
- It doesn’t matter what angle you start with as long as you hit every angle, every set, for a total chest development
- Do 3-5 sets of 28 reps for a killer workout. You will not need to do anything else
- Let me know what your chest looks like in a month after doing this big guy

Funk Roberts

Don't Rush the Beat


These clothes are awesome..I like getting into them and not fighting with the stretch yet they conform to my body perfectly!!! I definitely want more!!!
Amanda Lynn Mayhew - Model/Creator of Fytness Fanatik

Margarita Wear
The other day, I was walking through the Beaches, and spot two young ladies, strutting their fit bodies down the street, with yoga mats in hand; but there was something different about these two.
Their attitude was free-spirited and the yoga wear was crazy FUNKY. I had find out what was going on.

I asked them where they got the yoga pants, thinking they were part of the leading yoga company’s line of clothing. Their response in unison was surprising “It’s Margarita Wear, we got it at Tanning Escape in the Beaches” and off they went.

Anna Christensen, owner of the Tanning Escape at 2076 Queen Street East in the Beaches and an avid yogi herself, brought the line into her store as way to offer her clients activewear that allows them to express their individualism through the variety vibrant colours and unique designs, yet not give up the comfort and durability one needs.

Personally I think this look is awesome. It’s a different look and still gives ladies the curves that they want and that men admire.
Margarita concentrates on producing small quantities of any given design, maintaining originality and combining style, comfort and a bit of sensuality. These clothes certainly make a strong fashion statement while using the highest quality fabric with performance in mind. Margarita is for both the serious and casual athlete who value looking their best

Fabrics used are specified to Supplex Type AA, which besides giving comfort while exercising, facilitates the skin's natural breathing process. This fabric holds its shape, even through multiple washings. Even better, it won’t wrinkle, shrink or fade, so it will stay new looking for a very long time. Also, it will never fuzz or pill.

So if you are in the Beaches or want to get more info on viewing and purchasing Margarita, contact Anna at the Tanning Escape 2076 Queen St E –Toronto T: 416-698-0765 and she will guide you to beauty, Anna will also be displaying a variety of Margarita products during the Beaches Jazz Festival

I’m going to leave you with a quote from their website; I feel it says it all.

Margarita means top quality, functional and attractive activewear. It looks and feels so great and has such a flattering fit, you’ll never want to wear anything else! Margarita makes every ASS look great!

For more info contact
Anna Christensen
Tanning Escape
2076 Queen St E
T: 416-698-0765
Funk Roberts
Don't Rush the Beat


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An increasing number of women are starting to use the kettlebell as a tool for exercising. Heck, the ladies at my boot camps are starting to love the “krazy” kettlebell sessions that I conduct.

With resistance training, females can burn more fat, tone up the bod and increase cardio fitness. Using kettlebells as part of your training program can achieve these benefits better than any other piece of resistance equipment.

There's no denying that kettlebells look like a tough piece of training equipment but underneath that rough exterior lays an extremely effective, versatile, challenging and most importantly fun piece of training equipment.

What are Kettlebells?
As Kettlebell expert Mike Mahler puts it, imagine a bowling ball with a thick suitcase handle on it. Now imagine this apparatus weighing anywhere from 8lbs to 88lbs and you have an idea of what a kettlebell looks like and what weights it comes in. Kettlebells are not a new invention and they have been around for hundreds of years.

5 Benefits of Kettlebells for Women

1. Speeds up the Building of Functional Strength
The unique shape and exercises make your body have to adapt to accelerating and decelerating forces you don't get in traditional weight lifting. Your core muscles, stabilizing muscles, and tendons will become stronger over time.

2. Builds Your Endurance
Various kettlebell exercises require you control a weight for many reps on end. Your endurance will improve and this will carry over into other areas of your life.

3. Flexibility and Strength
Ever seen a body builder with biceps so big that he cannot even touch his chin? He might have strength, but he can't use it. Kettlebells will improve your strength, but your range of motion will remain.

4. Lose Fat
Eating a proper diet with the proper exercise will keep you looking great.

5. Freedom to Work Out When You Want, Where You Want
Kettlebells are small and easier to store at home. They are easy to transport if you like working out in the fresh air.



One Arm Swing 10 reps each arm - 3 sets
One Arm Squat and Press – 10 reps per side – 3 sets
Meet the Queens – 10 reps per side - 3 sets
Figure Eights (Between the Legs) – 20 passes – 3 sets
Pass - Pass - Pass Shoot - 20 reps – 3 sets
Windmill – 10 per side – 3 sets

Funk Roberts


Wednesday, July 9, 2008


Funk Roberts Fitness and the Treadmill Factory have partnered to bring you super savings on all fitness equipment, accessories and clothing sold at the Treadmill Factory Fitness Superstore online.


Motivate yourself to reach your weight and fitness goals... in style.

This is one of the original (and most popular!) MIO watch designs with the feature set MIO is famous for. MIO Classic includes MIO’s patented weight-management system, giving users the motivation to reach their health and fitness goals.

A healthy heart and body weight is the key to a healthier lifestyle. By monitoring your heart rate during exercise or at any time during the day, and tracking your calories you will know how much to increase or decrease your activity level to achieve your health and fitness goals.

MIO Classic features:

- ECG accurate heart rate without a chest strap
- Personalized percent of maximum heart rate display
- Counts calories burned during exercise
- Tracks calories consumed against a daily calorie target
- Displays your daily calorie balance, you’ll know instantly if you’re above or below your daily target
- Interchangeable watch band
- MioSENSE - a guide to healthy living packed with fitness and nutritional advice and calorie/ carb tables.


The Treadmill Factory is an industry leader in providing premium quality fitness equipment at affordable prices. The Treadmill Factory incorporates one of the most advanced service departments in North America. They pride themselves in customer service, fully stocked parts department and well trained, certified staff. Dollar for dollar, they offer the most equipment for your hard earned money and back it up with premium service.

All Funk Blog Readers, subscribers and Facebook Group members will profit from the different sales and specials offers from the Treadmill Factory.

Funk Roberts
Don't Rush the Beat!

Tuesday, July 8, 2008


I have always loved to eat berries and over the past couple months have been fortunate enough to take a product called Youth Juice. I love the name; it just makes you want to drink it.

Youth Juice is the perfect blend of 10 fruits and vegetables harvested from our lands and oceans. I drink 3 oz every day which contains 100% of all the daily vitamins and minerals most significant for your immune system support. You can’t beat that. As far as colds, kiss them goodbye and my allergies are starting to subside. I truly recommend this product to anyone. I’ve heard great stories of friends and family not suffering asthma or hay fever anymore.

I read a great article in the Calgary Sun regarding the health benefits of berries and wanted to share it with you. As for Youth Juice, stay tuned for more info and contact me if you are interested in learning about this amazing product. There are also opportunities to become a personal distributor and make some extra money.


From the Calgary Sun – July 7, 2008

Small-fruit season has finally arrived!

It's a golden opportunity to enjoy not only the exquisite taste of these delicious berries, but also their numerous health benefits

Whether it's strawberries, raspberries, blueberries or blackberries, certain molecules present in these delicious fruits have multiple anticancer properties that can help prevent this disease.

We now know in order to progress, tumours require a new network of blood vessels that allows them to access the oxygen and nutrients they need to grow.

To generate this new network, cancer cells release chemical signals that attract the cells of the blood vessels present nearby and force them to make their way toward them to produce new vessels.

Since tumours largely depend on their energy requirements, blocking these new blood vessels is a weapon of choice to prevent them from gaining the strength necessary to allow their growth, and thus maintaining them in a microscopic and inoffensive state.

In other words, it is possible to prevent the growth of tumours by subjecting them to a very strict diet!

Strawberries, raspberries, blueberries and blackberries are not only delicious fruits, but are also food sources of several polyphenols, such as ellagic acid and delphinidin, two molecules that block angiogenesis.

Research work conducted over recent years in our laboratory has shown these two molecules interfere with this process by blocking the activity of the proteins essential to the migration of the blood vessels' cells toward the tumours.

By blocking these proteins' function, ellagic acid and delphinidin prevent the vessels' cells from participating in the formation of the new blood network close to the tumours and, consequently, deprive them from their supply in oxygen and nutritious molecules.

Since all cancers depend on this blood supply, we can consider ellagic acid and delphinidin as extremely important prevention tools, capable of slowing down the development of a large range of cancers.

Small fruits are the only food sources that allow an important input in ellagic acid and delphinidin.

There is therefore no argument that the regular consumption of these foods is a prerequisite to take advantage of their cancer prevention benefits.

Ellagic acid is present in large quantities in strawberries, raspberries and blackberries, while delphinidin is mostly found in blueberries and blackberries.

The simultaneous presence of ellagic acid and delphinidin in blackberries is especially interesting and makes these small fruits precious allies in the fight against cancer.

There are many ways to prepare berries.

Whether you eat them without anything on them, enjoy them in a mousse, add them to yogurts or even make jams with them, these fruits are always a delight.

If you wish to enjoy as often as possible the anticancer properties of the molecules associated with small fruits, you can even freeze them for future use since the anticancer molecules they contain react well to freezing.

Take advantage of summer to rediscover these fabulous fruits, whose extraordinary taste has no cause to be jealous of that of exotic fruits!

Saturday, July 5, 2008


This is the real deal! The extreme workout! Thai Kickboxing, also known as Muay Thai is the national sport of Thailand. Although many people think of Thai boxing as the toughest and most physically demanding ring sport in the world, it is also excellent for street self-defence, ladies.

Many UFC and PRIDE fighters are now learning Muay Thai due to its effectiveness and the ability to utilize the techniques in Mixed Martial Arts competitions.

With Muay Thai you utilize you hands, legs, knees and elbows. It is deadly, but so much fun. Your training usually includes shadow boxing, heavy bag work, Thai pads, focus mitts and belly pads to teach you the right way to kick, knee, and punch and elbow with full power and precision.

Training also includes boxing techniques like jabs, crosses, hooks, uppercuts, spinning back fists, combinations, slipping, sticking, moving, footwork, clinching and stand-up grappling.

Funk is back in the ring and now training at The Mixed Martial Arts Athletic Club which is located in Toronto, Ontario, Canada at 271 Broadview just north of Dundas.

The club offers, Muay Thai, Brazilian Jiu Jitsu, Boxing, Women, Youth and Kids classes, which are taught by some of the world’s best instructors.

MMA Club also has the Muay Thai Kickboxing Challenge.

This is a Monday and Wednesday boot camp style class that will get you into shape and ready for the beach. Remember it's never too late to get started. The circuit takes 60 min and runs from 630 PM to 830 PM. Join in at any time. No experience necessary.

I invite you to try Muay Thai, whether through group classes, one on one, or boot camp. Come and train with Funk Roberts at the MMA Athletic Club
Call 416-895-1171 for more information or email


Physical Benefits:

  • Stress reduction
  • Weight Loss
  • Increased coordination
  • Increased flexibility
  • Increased strength
  • Increased endurance

Mental Benefits:

  • Increased self-control
  • Increased self-confidence
  • Improved study, communication, and leadership skills
  • Improved confidence, self-image, and concentration
  • Increased enthusiasm and a positive mental outlook

Behavioural Benefits:

  • Respect
  • Achievement
  • Camaraderie
  • Calmness


  • Discipline
  • Mental awareness
  • Tradition respect

General Martial Arts Benefits:

  • Self-defence and personal protection skills
  • Individual development
  • Fun

Funk Roberts

See you at MMA Club




Friday, July 4, 2008


Tips for shift workers: How to eat, and stay fit when you work unusual hours

So you are a police officer, security guard or a firefighter, a nurse, radio host or factory worker. The bottom line is that you work shift work. Your manager just posted the new schedule at work, and next week you're on the evening shift. You quickly weigh the pros and cons — you'll be able to pick up the kids from school each day. But you'll miss your kids' bath time and bedtime stories.

There's no doubt about it — shift work can be difficult. The demands of juggling alternate work hours and staying connected to family and friends can have a big impact on your health — both mentally and physically. But you can still be physically active and eat the right foods, even when you work the graveyard shift.

Exercise Tips

Shift work doesn't mean you can't exercise. Scheduling regular exercise is important — it may help improve your sleep, your energy level and your mood. Don't know if you can fit it into your day — or night? Here are some tips to get the job done

1. Work out before work. Twenty minutes of aerobic activity, such as brisk walking, jogging or swimming, on most days can help you stay alert on the job. It also keeps your heart in tip-top shape.

2. On the job. During work, use your breaks to exercise. Take a lap around your building. Shoot hoops outdoors. Keep a resistance band or hand weights at work for strength training.

3. Don't take the shortcut. Work exercise into your normal routine. Walk or bike to work instead of driving. Climb the stairs instead of riding the elevator.

4. Find a buddy. Find a co-worker and exercise together. It'll make exercising more fun and will also help keep you motivated.

Chest - Flat Bench Dumbbell - 4 sets 8-10 reps
Shoulders -Seated Dumbbell Press – 3 sets 8-10 reps
Triceps –Dumbbell Triceps Extensions – 3 sets 8-10 reps
Back - Lat Pull down – 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

Nutrition Tips

Shift workers may find it difficult to make healthy food choices because what's most readily available in the middle of the night comes from vending machines and 24-hour fast-food restaurants. Unhealthy eating isn't necessarily a given, though. Here are some tips to help you eat well:

1. Brown bag it. Bringing food from home will make you less tempted to raid the vending machines. Pack a healthy lunch that includes plenty of fruits and vegetables.

2. Meal Replacements. These can be a great way to get the meal you need without having to consume fast food

3. Eat smaller portions. Aim for smaller portions, such as a couple of quick, healthy snacks, during your shift rather than eating a big meal. Shift work can interfere with your body's regular digestive routine. Eating light can reduce the chance of an upset stomach — especially if you're working through the night — because heavier meals are more difficult to digest and can give you heartburn.

4. Avoid late-night caffeine. Have caffeinated drinks before your shift or early during your shift. Avoid too much caffeine or caffeine late in your shift — it can make it hard for you to fall asleep after you get home.

Meal 1 – WAKE UP
1/2 cup oat meal
1/2 banana
3 egg whites
Bottle of water

Meal 2
1 cup plain, nonfat yogurt
1 cup red grapes
Bottle of water

Meal 3
Sandwich with Lean Meat/Cheese/Tomato
Bottle of water

Meal 4
1 apples
1 oz walnuts
Bottle of water

Meal 5
8 oz grilled salmon
1/2 cup brown rice
1 cup steam broccoli
Bottle of water

Meal 6
1 cup non fat cottage cheese
1 oz toasted almonds
Bottle of water

The ability to adjust to shift work is different for every person. You may be happy working alternate hours or you may find it extremely frustrating. If you feel that your work hours are impacting your health and well-being, it may be time to consider changing your job.

Funk Roberts

excerpts from Mayo Clinic


MMMMMMMMMMMMM!...This is a one of my all-time favourites. Salmon is one of the best protein foods, in my opinion. For a twist you can try substituting broccoli and cauliflower for asparagus.

8oz - Salmon filet
6 – Stalks of asparagus
½ cup white or brown rice
½ pinches of shallot, chopped
1 tbsp – lemon zest
1 tbsp – lemon juice
½ sup – fish broth
1 tsp extra virgin olive oil, olive oil spray

Calories – 506
Protein – 64 grams
Carbs – 31 grams
Fat – 14 grams

Preheat the oven to 400F

Spray a baking sheet with olive oil

Place the Salmon filet on the sheet and into the oven. Bake for 20 minutes

Cook the rice. If you’re using brown rice, then you will have to cook it 20 minutes before you start cooking the salmon.

About 5 minutes before the rice and salmon are finished, cook the asparagus. Also at this time, heat olive oil in a sauté pan. Add the shallot and sauté until golden.

Add lemon juice, lemon zest and fish broth.

Place salmon, rice and asparagus on a plate and drizzle lemon sauce over the top.


Funk Roberts
Don't Rush the Beat!



Maybe that's hard for you to swallow.
After all, you've bit on this kind of hype before and chewed your way through dozens of nutrition bars. What you remember is the texture and a bitter aftertaste. Well, those days are over. Now there's one health bar that tastes so good, you'll swear it's bad for you. No kidding. It's that good.
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Here’s welcome news: You may have inherited your mom’s slow-mo metabolism, but you’re not stuck with it. New research shows you can trick your body into burning calories more efficiently, especially if you hit the gym. By strength-training just a couple of times a week, for example, you’ll reverse 50 percent of the seemingly inevitable metabolism slow-down that comes with age. So take control of your metabolism by making these boosters part of your routine.

1. Kick it up a notch
The next time you run, swim, or even walk, ramp up the intensity for 30-second intervals, returning to your normal speed afterward. Using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy.

2. Get your omega-3s
Why does eating lots of fish rich in omega-3 fatty acids (salmon, herring, and tuna) help amp up metabolism? Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. You can take omega-3 fatty acid supplements.

3. Make some muscle
Not only does muscle weigh more than fat, but it uses more energy, too. The average woman in her 30s who strength-trains 30 to 40 minutes twice a week for four months will increase her resting metabolism by 100 calories a day.

4.Turn to (green) tea
Green tea has long been heralded for its antioxidant polyphenols. But new evidence shows the active ingredient, catechin, may crank up metabolism. Researchers conducted a series of studies in dieters and found that those who went green lost more weight than those who didn’t, suggesting that catechins may improve fat oxidation and thermogenesis, your body’s production of energy, or heat, from digestion. Drink five eight-ounce cups of green tea a day and you can increase your energy expenditure by 90 calories a day. Sounds like a lot of tea, but it’s not hard to do if you also drink it iced.

5.Don’t slash those calories
It’s one of the most frustrating realities of dieting—if you cut out too many calories, your metabolism thinks times are lean and puts the breaks on fat-burning to conserve energy. Here’s the trick to keeping your metabolism revved up while dieting: Eat enough calories to at least match your resting metabolic rate (what you’d burn if you stayed in bed all day; calculate yours here) That’s about 1,330 calories for a 5-feet-4-inch, 150-pound, 40-year-old woman.

6. Enjoy the afterburn
Exercise is a gift to yourself that keeps on giving. In a phenomenon known as excess postexercise oxygen consumption (EPOC), your body can take hours to recover from a robust workout (one intense enough that you can’t hold a conversation) and return to its previous resting metabolic rate. The windfall: Your body is actually burning more calories than it normally would—even after you’ve finished exercising.

7. Get started in the a.m.
Make sure you eat breakfast. Eating a nutrient-rich morning meal (like oatmeal with almonds and berries, or a spinach-and-feta omelet with a slice of whole-grain toast) shortly after getting out of bed literally wakes up your metabolism. Eating breakfast gets teh energy going and keeps it going.

8. Go ahead and graze
Noshing throughout the day is a proven strategy to help you curb hunger and eat fewer calories overall. Now, experts are promoting nibbling versus gorging as a way to keep metabolism running by holding blood sugar levels steady and preventing weight-gain-promoting insulin spikes. Enjoying six small meals a day should do the trick; keep them around 300 calories each, or divide your usual day’s calories by six.

9. Trim the trans fat
You’ve heard they’re bad for you. But trans fats also slow down your body’s ability to burn fat. “They have an altered shape and make your biochemistry run funny,” Hyman says, explaining that trans fat binds to fat and liver cells and slows metabolism. Eating trans fat can also lead to insulin resistance and inflammation, both of which cripple metabolism and can cause weight gain.

10. Think protein
Your body digests protein more slowly than fat or carbs, so you feel full longer (this is especially true when you have it for breakfast). Plus, it may also give your metabolism a bump. Take a protien supplement if you can't get it through natural foods.

Taken from
By Sarah Elizabeth Richards

No Time to Workout? Then it’s TABATA Time!

The Tabata Protocol

So you are short on time but you still want a decent workout routine. Well a Tabata workout might be for you. This short but extremely intense exercise works so well because it maximizes oxygen consumption with short bursts of focused exercises.

The Tabata Workout was invented by Dr. Izumi Tabata in Tokyo, Japan. The basic principle is this: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Eight intervals of one exercise must be completed before moving on to the next. Sound easy? Not! This is "High-intensity” and not for the weak at heart.

This cardio interval training method is an intense and quick workout routine but very effective. The entire exercise lasts only about 4 minutes if you do it correctly. The rest period can be complete rest or a less intense pace. It is a great way to get a very intense workout in a very short period of time. I'm sure you'll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful!

One of the hardest aspects of doing a Tabata workout is staying focused for the whole four minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity

You can use this protocol with many exercises: pushups, sit-ups, pull-ups, squats, you name it. If time is an issue, then try this next time you are at home, outside or in the gym.

1) For twenty seconds, do as many repetitions as possible.

2) Rest for ten seconds

3) Repeat seven more times (8 total sets)

Sign up for the Funk Roberts Boot Camp every Wednesday from 7:00PM to 8:00PM in the Beaches. Brought to you by Not So Pro Sports

Funk Roberts
Don’t Rush the Beat!