Wednesday, September 17, 2008



Tuesday, September 16, 2008


Funk 50 Part Deux

Here is the most anticipated follow up to the Funk 50 Ab Workout. If you are looking to take your Abs the next level the Funk 50 Part Deux is for you.


1. Funk In and Outs -20 reps
2. Up and Overs – 20 reps
3. Funk Scissors – 20 reps
4. Plank Reach Unders 20 reps (10 per side)
5. Russian Twists – 20 Reps (10 per side)
Perform 3 sets of the Funk 50 Part Deux - The Remix Workout twice a week and add the Funk 50 on your 3rd day.
Add this sample fat burning diet and cardio program to get your SIX PACK ABS in 6 WEEKS
Medium Calorie Diet

Meal 1
4 Eggs
1 Cup of Oatmeal

Meal 2 – Mid Morning
Scoop of Whey Protein
Bottle of Water

Meal 3 – Lunch
Tuna Sandwich
Bottle of Water

Meal 4
2 Scoops of Whey Protein - Water

Meal 5
9 oz Atlantic salmon
Bottle of Water
2 Cups Green Salad

Meal 6
8 oz 1% Cottage Cheese
Bottle of Water

60 Minutes of Cardio on your choice equipment at a steady pace of 65% to 85% of maximum heart rate.
Funk Roberts
Don't Rush the Beat!












The back part of the arm or triceps is one of the biggest problem spots for most women, but it doesn’t have to be. With these three exercises, a dumbbell and a bench/chair, in just four weeks you will begin to see and feel the jiggle in your arms firm up to become a solid foundation of muscle.

Dumbbell Kickbacks

1. Kneel or Stand over a bench/chair with one arm supporting your body and the dumbbell in the other hand with your arm bent at a 90 degree angle. Make sure your upper arm is parallel to the floor
2. Extend the dumbbell behind your head until your arm is straight
3. While keeping the arm parallel, squeeze your triceps for a count of 2 then control the weight back down

· Keep your elbow close to your body during the movement and ensure your back is straight
· You can twist the weight at the top of the movement, for more of a challenge
· Increase the weight each time you do the workout

One Arm Behind the Head Dumbbell Press

1. Stand and hold the dumbbell in one hand and hold it behind your head.
2. Make sure your arm are at a 90 degree angle
3. Press the weight overhead until your arm is fully straight
4. Squeeze your triceps for a count of 2 then control the weight back to the starting position

· Keep the elbow as close to your head as possible to ensure the focus is on the triceps
· Keep your body straight and tuck in your abs to engage the core
· Increase the weight each time you do the workout

Bench Dips

1. Sit on a bench or chair, grasping it on either side of your thighs.
2. Support your weight a walk your feet away from the bench until they are straight.
3. Lower your body until your arms are parallel to the floor
4. Push up until your arms are fully extended and squeeze for a count of 2 then return to the starting position

· Do not let your butt touch the ground at the bottom of the movement
· Grab another bench and put your feet up off the ground, to really give your triceps a workout

Funk Firm It Up - Triceps Workout
1. Dumbbell Kickbacks – 3 sets of 15 reps
2. One Arm Behind the Neck Dumbbell Press - 3 sets of 15 reps
3. Bench Dips - 3 sets of 10 reps

Perform this workout 1-2 times per week for 4 weeks, with at least 48 hours rest in between your workouts and you will add strength and get that hard to achieve firm horseshoe on the back of your arm.

Funk Roberts
Don’t Rush the Beat

Monday, September 15, 2008



1. Spot your friend during a lift. Support the wrists on dumbbell overhead and bench presses

2. Bring a digital watch or timer to the gym to help count down your rest period between set
3. Rest a loaded bar on the floor or on the support of a rack

4. Look in the mirror for exercises like curls and over head presses. It helps you keep good form.

5. Stand up for most of your exercises. You’ll build more overall muscle and burn more calories

1. Support elbows. IT might help them get more reps, but if they lose control and their elbow s bend mid set, they’ll be eating their meal through a flex straw the rest of their lives.

2. Rely on the clock on the wall. It’s small, in the distance, and if you’re training hard enough, you eyes will be stinging too much form the sweat to read it anyway

3. Set the weights on the bench. That can permanently damage the bar; tear up the upholstery of the bench, or tip over, sending the weights flying.

4. Look in the mirror during squats. It may cause you to tilt forward, straining your back.

5. Stand right in front of the dumbbell rack. It blocks people from replacing their weights and makes them want to hurt you.

Wednesday, September 10, 2008

Nitric Oxide Increases Muscle Blood Flow During Exercise

One of the most effective supplements I have ever used has been Nitric Oxide. I have used it on and off over the years, and I still get the greatest gains without looking bloated or soft.

Nitric Oxide (NO) is a gas secreted by cells lining the blood vessels that helps regulate blood flow. NO works by relaxing the muscles surrounding the blood vessels, which increases blood flow.

During exercises, blood flow increases to areas where it is needed, as long as blood pressure can be maintained. NO assists to increase the pump (muscles squeeze blood toward the heart) and aid in getting oxygen to the muscles.

I use the supplement on a daily basis and the perpetual pump that you get from it is crazy. I actually feel and see immediate results in energy, size, strength, performance, mental focus and training intensity. I take it in the morning when I wake up and again before I train.

If you are looking to gain some size and strength, then this is a safe product to try. Just make sure you drink plenty of water.

Funk Roberts
Don't Rush the Beat

Monday, September 8, 2008

5 Fat Burning Tips for Weight Loss

5 Fat Burning Tips for Weight Loss

When it comes to burning fat, it can be a dicey issue. There are so many ways and aids, but not all work for everyone because we all respond different. There are some groups who have great results and respond well to a nutrition plan or training and there are others that have a different fat burning threshold.
Here are 5 fat loss tips that are general and regardless of your degree of burn, you should respond if you are consistent and patient. Remember, Don’t Rush the Beat!

1. Portion control and what does it mean?
I don’t believe in portion control to the effect of limiting the amount of food so that you are hungry. I do agree that you do not want to push yourself to the point of moaning and unzipping.

Control portions by having reasonable helpings of foods which are not threatening to your goals. Do have 6+ small meals per day - THAT is what controlling your portions is, but do not limit yourself to less than 3 meals per day or to having very low calories.

Your metabolism needs to be fired up to burn fat and eating every 2-3 hours will do this in the optimal way. Go big on dark leafy greens, large portions of this are great, fill up on fibre and you won’t feel hungry.

The protein should be lean and will aid in appetite control so that your starchy carb doesn’t have to be a large portion. Do eat good fats in moderate portions, going too low or too high is adverse to your goals.

2. Go dark green.

As I mentioned in tip 1, go for the broccoli, green beans, and collard or mustard greens for half of your carb intake. Then you can have orange veggies, legumes, and some higher protein grains such as oats. All these foods are considered whole foods, easy to prepare, fast to cook and perfect for burning fat.

3. Do cardio after your weight session.

You don’t get into your fat burning zone for about 15-20 minutes, so if you do the weights beforehand you will get into fat burning a bit sooner making your cardio more efficient and effective. There is also the roundabout way by doing anaerobic type cardio such as intervals or HIT training.

4. Avoid starchy Carbs in the evening.
Your bodies works better assimilating proteins at the end of day and while sleeping so go for lean proteins and the leafy green veggies for the carbs. Casein is also said to work best at night but not all dairy has this so watch for which do and go for lower fat options or get the powder. This is also a sleep aid for some people.

5, Resistance training

Cardio and diet alone is not enough. In order to burn more calories naturally you want to build muscle. Not to say you need to build very obvious muscle if you do not wish to, and that is not so easy even if you try! Muscle needs fuel too so by enhancing your lean muscle mass to some degree will also aid in fat burning in a huge way.

Funk Roberts
excerpts from Shapefit

I created my Top Secret Fat Loss Secret just for you -- so please whatever you, do don't waste everything I've put in it to save your life, make you healthier, and make you sexier and fit!

Like I said above: Even though we've never met face-to-face, there's no reason I can think of why we can't become good friends starting yesterday!

I'm making the best effort I can right to reach out to you and help you.

Other doctors just want to make money off you continually getting sicker and sick -- but not me. I want you well, lean, safe, sexy and super-health for keeps!

So do the right thing NOW ...

Wanting the absolute BEST for you & your health!

Dr Suzanne Gudakunst


Join Funk Roberts for a week of fitness, fun and partying at
Club Med in Cancun, Mexico

Brought to you by


The Funk Roberts Fitness Week at Club Med in Cancun, Mexico promises to be a fantastic experienced...GUARENTEED. Brought to you by Unique Sports Vacations , you can come for the Fitness Week and participate in other sports specific disciplines.

The week will have an array of sports and professionals teaching and lendng their expertise to all that participate. Aside from the Fitness there will be Beach Volleyball, Tennis, Trapeze Circus, Marital Arts, Water ski, Kiteboarding, Sailing and Yoga.

7pm Cocktails at the Las Velas poolside lounge
8pm Dinner in the main dining room “La Hacienda”
Las Velas Interactive Welcome Theme Night hosted by the GO team
After Hours Party: La Pergolas with Guest DJ Craig Cruise & Dimitri

Fitness Bootcamp Sessions
Fitness Seminar – Weight and Workout Programs
Evening Dress Theme: Wear your Favorite Sports Team Jersey
Monday Night Football on the Giant outdoor screen
Live Band "This Side Up" from Montreal at La Chispa

Fitness Bootcamp Sessions
Fitness Seminar – Diet and Nutrition
Gym Workout with Funk Roberts
Evening Colors: Red & Black > Latin American Theme
Mexican Market, Mariachis & Live Latin American Band
After hours dance party at the la Chispa

Fitness Bootcamp Sessions
Fitness Seminar – Cardio Exercises
2:30pm Social Texas Holdem Poker Tournament (in the Maya lounge)
9pm Live Music at the Las Velas lounge
10pm Trapeze Show hosted by our Elite Group of Flyers
11pm Guest DJ Craig Cruise and Dimitri in the Soluna Lounge

Fitness Bootcamp Sessions
Fitness Seminar – Supplementation
Gym Workout with Funk Roberts
8am: Departure for the Moon Palace Golf Club
5pm: Pro Beach Volleyball and Kite Boarding Exhibition
6pm Party with the Pro’s Sunset Celebration on the Turquesa Terrace
10pm: SHOWTIME: Live Professional Hypnotist

Fitness Bootcamp Sessions
Fitness Seminar – Health and Wellness
7pm Cocktail & Live Music at the Las Velas Lounge
10pm Stage Show perform by your GO Team
After Hours dance party with guest DJ Dimitri at the Soluna Lounge

Gym Workout with Funk Roberts
Evening Dress Theme: Tan & White
7pm Cocktails at the Las Velas Lounge
8pm Volleyball Vacations Farewell Dinner at Las Cazuelas Restaurant
10pm Circus Show performed by our cast of elite performers
Final After Hours Party at La Chispa with all of our Elite professionals...


Sunday, September 7, 2008

Jump Rope to Shred Fat

Who says losing weight can’t be fun? Jump Rope World Champion, Buddy Lee, knows the secret.

Jumping rope is an exercise that builds aerobic and high intensity capacity. You can easily push heart rate to its maximum if you turn the rope as fast as you can. If you go slower, you will still push harder than when you jog with a friend. So, you can get in shape faster than you could by running, swimming or cycling. Scientist find, because you are concentrating on the skill, you do not notice the pain as much. Rope jumping is fantastic if you want to improve fitness quickly, develop fast, powerful legs and shred that fat.

Jumping Rope or Skipping is used by all athletes, especially boxers and wrestlers, to build co-ordination in footwork, increase cardio vascular capacity and strengthen the legs.

Jumping rope is a simple, inexpensive, low maintenance activity. All you need is a good pair of shoes, a rope and place to jump. Buy a rope that can easily move around your body. A rope that is too long or too short will prevent fluid movement. The rope is the right length when you can step in the middle of it and lift both ends up to your armpits. It should turn easily in your hands and not bunch up around the handles.

Make sure to choose an area that is flat and not too hard. Try to avoid surfaces like hard concrete and instead go for one that is softer, or springier.

Funkadelic Jump Rope Workout

For fast and highly effective fat burning, interval training is the way to go. I love this workout because I can do it anywhere, anytime,

I perform 3 minute intervals with a 30 second rest in between. A good workout is 10 – 3-minute intervals with 30 second rest periods. Use this time to get some water, dry off and mentally prepare for the next interval. The entire workout should be no longer than 35 minutes.

If you are a beginner, it's importnat to start with lower high intensity intervals, like 30 seconds or a minute and gradually work your way to 10 – 3-minute intervals.

Try different techniques while jumping to break up the monotony, like double leg jumps, alternate legs, high knees, double leg side to sides, criss cross, run jumping, double unders or create your own.

So, next time you see some kids, jumping rope or double-dutching, join in and who knows... you may end up getting your cardio done and having fun all at the same time.

Funk Roberts

Purchase your Skipping Rope today at Treadmill Factory

I Love My Kettlebell

Kettlebell expert Sgt Shanahan demonstrates great exercises, that I even use in my Funk Roberts Boot Camps.

Saturday, September 6, 2008

The Amazing Health Benefits of Sea Vegetables

The Amazing Health Benefits of Sea Vegetables
By Kristie Leong M.D., published Jun 11, 2008

You probably already realize the importance of eating your vegetables but there's a whole group of healthy greens that have been virtually ignored by the dining public who have yet to discover the amazing benefit of vegetables from the sea. Sea vegetables are not only low in calories but offer health benefits not seen with other types of vegetables. What are the health benefits of sea vegetables and why should you be eating more of them?

Sea vegetable health benefits: They provide for optimal thyroid function
Sea vegetables are rich in the important mineral iodine. Without this critical mineral, the thyroid can't produce sufficient levels of thyroid hormone which is important for regulating metabolism and maintaining life. If you've seen someone with a large goiter, chances are they're deficient in iodine and would benefit from adding fresh sea vegetables to their diet. Concerned about maintaining thyroid health? You can help to optimize your own thyroid function by adding sea vegetables to your diet.

Sea vegetable health benefits: They have anti-inflammatory properties
Brown seaweed as well as several other sea vegetables, contains a biochemical known as fucoidan which has anti-inflammatory properties. Fucoidan may help to tame the inflammatory response that's thought to be responsible for a variety of chronic diseases including cancer. Just one more reason to add seaweed to your diet.

Sea vegetable health benefits: They help to detoxify
A component of sea vegetables known as alginate has been shown to be effective in treating exposure to heavy metals and radiation. Alginates seem to have the capability of binding to and helping flush out of the body heavy metals and radio nucleotides, thus reducing the ability of these components to cause DNA damage and disease. One of the best sources of heavy metal fighting alginate is kelp, available at most natural food markets.

Sea vegetable health benefits: They may reduce the risk of cancer
According to research conducted at the Harvard School of Public Health, sea vegetables may reduce the risk of breast cancer in postmenopausal women. Sea vegetables are a source of lignans which can bind to and block estrogen receptors on the breast, reducing their ability to stimulate breast tissue. Fucoidan found in kelp has also been shown to interfere with the ability of cancer cells to proliferate.

Sea vegetable health benefits: They may reduce the risk of heart disease and hypertension
Sea vegetables are a rich source of potassium which is important for maintaining a normal blood pressure. When blood pressure levels are maintained within normal ranges, this puts less stress on the heart which helps to reduce the risk of heart disease.

Don't forget that you can get some of the health benefits of sea vegetables not only by eating the vegetable itself but by adding a variety of seaweed based seasonings to prepared foods. It's just one more way to get healthy naturally.

YouthJuice™ is the perfect blend of 10 fruits and vegetables harvested from our lands and oceans. A daily 3oz drink contains all the vitamins and minerals that are most significant for your immune system support. There is no focus on a single exotic miracle ingredient because life doesn’t work that way. Successful living is based on achieving balance and harmony – utilizing the best of all worlds.
Contact me for more information on how you can get some YouthJuice or take advantage of opportunities to become a personal distributor and make some extra money.
Funk Roberts
Don't Rush the Beat

Thursday, September 4, 2008


5. 300 WORKOUT

Funk's One Week Full Body Blast

SUMMER IS OVER! Gone are the lazy days of the sun, surf, cocktails and slacking off in the gym. Now it's time to get back to business of growing muscle and burning fat.
Here is the ideal workout to get you back into the gym. With this workout you will maximze your strength and muscle-fibre recruitment and save your ligaments and tendons from wear and tear.
Do the following workout for the next 2 weeks and build teh foundation to get through the fall months.
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
Funk Roberts
Don't Rush the Beat
Join Funk Roberts at Club Med in Cancun, Mexico for Funk's Fitness Week
BOOK TODAY! - Mention "Funk Roberts" and receive $200.00 off

Family Nutrition

What does "family nutrition" mean, exactly?

Family nutrition means teaching and encouraging eating attitudes and behaviors within the family unit. Every family has nutrition habits. The concern is whether the habits taught and encouraged are healthy or unhealthy. Since every family member is unique and has different nutritional needs, each individual's needs should be considered in the family nutrition plan. The combination of needs will often mean that certain family members will need to focus on special areas. For instance, in a family with one child who is underweight and one parent who has diabetes, the child will need to focus on eating adequate portions of healthy, high-calorie foods, while the parent will need to focus on appropriate portions for diabetes treatment.

Why is family nutrition important?

Families often focus nutrition changes on family members who have a health problem or a certain athletic focus. But good nutrition is important for everyone, and the family unit is the perfect place to build a healthy foundation for every member. Good family nutrition helps everyone in the family to be healthy and happy. Since we know that good nutrition helps prevent disease and increase quality of life, good family nutrition will benefit the whole family in this way. It is also possible that good family nutrition will reduce the incidence of obesity and disordered eating, including eating disorders like anorexia and binge eating.

How do you start your family's nutrition on the right track?

Here are ten tips:

1. Start with healthy nutrition in infancy. Breastfeeding is the best nutrition for babies 0 to 6 months old. If you've chosen to feed your baby infant formula, be sure to use clean water, mix it properly, and wash the bottles well.

2. Encourage everyone in the family to eat three meals every day plus a couple of snacks. This will help keep the digestive system regular. Eating five to six times per day also helps the body to better distinguish between hunger and fullness. When you wait too long, your body will feel hungry, even after you've eaten enough.

3. Eat as many meals together as possible. Try to eat at least one family meal every day, even if it's breakfast. Whoever is home at meal time should be sitting down together to eat. Families that eat together generally eat healthier and know more about what is happening with their children.

4. Offer a variety of foods from all of the food groups: grains, vegetables, fruits, dairy, and meat/protein. Learn about the Food Pyramid. Be sure to have foods available that meet a variety of preferences in the household.

5. Choose low-fat foods and whole grains. Read food labels! Look for total fat around 3 grams or less. Choose 1% or skim milk; they have the same nutritional value as 2% or whole, just much less saturated fat. Whole grains, like wheat, bran, and oat, help keep your digestive tract healthy and help keep cholesterol low.

6. Remember that drinks have nutrition, too. Low- or non-fat milk and 100% fruit juices can be great choices to help meet nutritional needs. Sweet teas, juice-flavored drinks, and sodas add only sugar to the diet.

7. Keep empty-calorie foods out of the house. Occasionally buying candy or soda can be fine, but constantly having "junk food" in the house only allows everyone to eat it. You can also have small treats when you eat out, as long as eating out is not part of your usual routine.

8. Encourage healthy habits. Praise your children for choosing healthy foods and eating right. This can make adults feel good, too!

9. Discourage unhealthy habits in a constructive manner. Try not to humiliate one family member for overeating or skipping a meal, but discuss the behavior in a loving, supportive way. Teach children not to tease each other about eating habits.

10. Seek medical attention when needed. Don't be afraid to ask your doctor questions if you are concerned about your loved one's nutrition habits or health, especially if it is a child. If you need help with your family's nutrition, find a registered dietitian. Dietitians specialize in food and nutrition, and some of them even specialize in family issues.

Remember not to dwell on the past! Move your family forward into more healthy living, and start with a good nutrition plan.

Article From ShapeFit