Tuesday, January 20, 2009


January 20th 2009 is a historic day in the United States, maybe in the entire world. Barack Obama will be the first Black President to be inaugurated into the White House. And we will all be here to witness it.
AP Photos

Once the day is over and the celebration ends the new president will have his work cut out for him.

That may be why he is such an avid fitness nut. Gruelling cardio sessions at the gym, ruthless 5 on5 basketball games and snacking on fruits, pistachios and Fiji water, it’s no wonder this helped him to come on top of the marathon 21 month presidency campaign.

With the steep hill that he has to climb over the next four years, he will need to have championship stamina, a clear mind and the strong body to fight all challenges that lie ahead.

But as Barack has stated countless times, he can’t do this alone, we all have to do our part for a better future that will endure for many years to come. A good start is to join Barack in getting ourselves ready for the up-hill battle we have ahead.

All you need are a pair of dumbbells, kettlebells or resistance bands, it’s your choice.

Let Barack inspire you to make changes for a better future with your health and in your life. He has definitely reminded me that anything is possible as long as we set goals, stay focused, work hard and never give up.

Congratulations Barack Obama, this workout is for you.

Barack Obama Workout
Rest for 30 seconds between each set

Push Ups – 3 sets of 10-20 reps
Standing Dumbbell Shoulder Press – 3 sets of 15 reps
Standing Alternate Biceps Curl – 3 sets of 15 reps
Standing Behind the Neck Triceps Press – 3 sets of 15 reps
Dumbbell Bent Over Rows – 3 sets of 15 reps
Dumbbell Squats – 3 sets of 15 reps

Funk Roberts

Want to Lose More Weight This Year?

Get more sleep.

According to studies published by the Journal of the American Medical association, sleep loss increases your hunger during the day and affect your body’s metabolism. According to Women’s Health, people who slept at least 7 hours a night were less likely to put on weight than those who didn’t.

How can you enjoy a better night’s sleep?

Add a yoga class into your workout routine. Yoga’s soothing poses and breathing will contribute to helping you achieve a good night’s sleep. During your yoga class, you’ll learn some great breathing exercises and poses which will help you get a better night’s sleep which will help you to achieve your weight loss goals.

Source: http://womenshealth.about.com/library/weekly/aa121702a.htm

Karmic Fitness facilitates yoga where you live, work & play.

Karmic Fitness helps you to achieve a healthy body, mind & soul by bringing yoga to you wherever you work, live or congregate. We make yoga accessible & convenient by bringing instructors to you. Developing our bodies & minds is critical to achieving optimal health.

We’ll come to your workplace, condominium or gathering space for 8, 10 or 12 week sessions to teach yoga.

I am proud to introduce a new member to the Funk Roberts Fitness Team. My very own cousin Davelle Morrison, who will be our Yoga Expert, giving you better insight to the benefits of Yoga.

Davelle Morrison is the owner of Karmic Fitness and has been an avid fitness enthusiast for her entire life. As a teenager, she competed in dance competitions.
During her university days, she had a passion for aerobics. A hit and run car accident in her late twenties taught her how to walk again.
She has since completed two marathons including the New York City Marathon and many triathlons. She also loves to box, rollerblade, & spin. She has always believed in the importance of staying fit for health.

Davelle has been practicing yoga for more than 7 years and has completed her Teacher Training at Stillpoint Yoga in Picton.

Monday, January 12, 2009



Are you determined to meet your weight loss goals this year? If healthier habits and weight loss are among your new year's resolutions, give yourself a pat on the back for making health a top priority.

The hard part is actually sticking to it and making real changes! Here are a few tips to help you keep on track with your weight loss resolution.

1. Write your goals down
If you want to truly do something, write it down. Journals, food dairies and to-do lists are extremely important to your weight loss plan. Brainstorm all of your goals onto one piece of paper and then rewrite each one as a contract with yourself.

Put your contract somewhere that will keep you reminded of the promise you have made. The fridge is a great place since this is the main area which will make or break your resolution. Refer to your contract daily to remind yourself of your long-term goal.

2. Set a definite date
If you just say you're going to meet your goal sometime within the year, that will not work. In fact, you will probably fall into the "I'll start next week" trap. Instead, mark your calendar for a certain date for each goal that you want to achieve.

For example, by March you want to be walking 3 miles a day. Setting a definite date is a great way to make sure you stick with your plan!

3. Remove the temptations
Go into your kitchen and remove all bad foods from your refrigerator and pantry. This includes all snack foods such as cakes, pies, cookies, chips, sugar colas, crackers and any "empty calorie" foods that will impede on your weight loss goals.

This step is very crucial step since the temptation to cheat will be increased 10-fold if you have cheat foods lingering inside your home. If you don't remove these tempting items, it will only be a matter of time before you breakdown and dive head first into the cookie jar at 2am in the morning for a binge! Fill your kitchen with healthy, nutrient dense food, such as:

Lean protein (chicken breast, turkey breast, fish, egg whites)
Fresh fruits (oranges, apples, grapes, strawberries)
Raw vegetables (mushrooms, broccoli, squash, green beans, red peppers)
Healthy snack foods(non-fat cottage cheese, sugar free jello, protein bar)
Bottled Water

4. Meet mini-goals
Make small changes every week and they will add up in time. It's easier to move little pebbles than an entire mountain, right? Here are some examples of weekly changes you could incorporate into mini-goals:

Week One: Drink 10 glasses of water per day.
Week Two: Take the steps at work instead of the elevator.
Week Three: Switch to diet sodas.
Week Four: Eliminate fried foods.
Week Five: Begin eating one vegetarian meal per week.

5. Friends for ever
You don't have to go it alone! Tell your friends and family what you want to accomplish and tell them how they can help you (and warn them of what doesn't help). Telling someone else your goals will probably make you feel that much more dedicated to reaching them.

Who knows, maybe you'll even find a weight loss buddy among your peers who will join you on your journey to weight loss. Two heads are always better than one, especially when it comes to staying motivated!

6. Document everything
Keep a detailed record of your weight loss, dietary intake and how your feeling. By keeping this diet diary or journal you will be able to truly see what you’re consuming, where your problem areas are, how your emotional state is.

7. Photograph yourself
Pictures don't lie. Buy an inexpensive digital camera and take pictures of yourself every week in your bikini or swimsuit. Snap 3 pictures ever week including a profile shot, frontal shot and rear shot. Include these with your diet diary and journal so you can see how your body looks each week while you make changes to your diet and exercise program.

Remember, sometimes the scale does lie. Even though your scale may read that you have gained 2 pounds over the last 3 weeks, this could very easily be 3 pounds of lean muscle. Lean muscle is an extremely metabolic tissue and the more you have, the more calories you burn even when you’re just sitting around!

By adding photos of yourself, you will be able to reference your physical appearance from week to week. This basically takes the guess work out of losing weight and is crucial for any permanent weight loss plan.

8. Set realistic goals
Remember, it did not take you 2 weeks to gain those extra 25 pounds so it definitely will not take only 2 weeks to lose it all! You gradually gained the weight over several months and even years, so always remember that you're in this for the long haul. Its a marathon not a sprint and with this mind set you will be able to create new healthy habits which will eventually turn your "diet" into a truly healthy lifestyle to last a lifetime!

By incorporating the important tips above, you will have a better road map to succeed with your new year's weight loss resolution!

Subscribe to the Funk Roberts Monthly Fitness Newsletter Today

Wednesday, January 7, 2009


by: echarter on Streetdirectory.com - Health

The ellagic acid is a chemical compound found in fruits and vegetable like raspberries, strawberries, cranberries, walnuts and other plant foods. The ellagic acid is considered to be an antioxidant. Nowadays, it is widely promoted on the Internet and other medias as a means of preventing and treating cancer.

Recent researches have proven that it slows the growth of some tumours caused by certain carcinogens in cell cultures and lab animals. But still, there is no scientific evidence that it can prevent or treat cancer, although it seems to have some anti-cancer properties.

It has no side effects and it is known to strengthen the immune system, prevent heart disease, liver fibrosis, promote wound healing, prevent the binding of carcinogens to DNA, strengthen connective tissue-which may keep cancer cells from spreading, and protect the p53 gene from free-radical damage.

Ellagic acid binds cancer-causing chemicals, thus making them inactive. It inhibits the ability of other chemicals to cause mutations in bacteria. In addition to that, it prevents binding of carcinogens to DNA and reduces the incidence of cancer in cultured human cells exposed to carcinogens.

The relative amount of ellagic acid in average number of micrograms per gram of dry weight fruit extract is highest in red raspberries at 1500mcg, followed by strawberries at 639mcg, walnuts at 590mcg, pecans at 330mcg, and cranberries at 120mcg.

Ellagic acid is not naturally present in plants. It is formed as the polymers of the Gallic acid and hexahydroxydipenoyl link with the glucose centers to form compounds known as ellagitannins. The highest amount of ellagitannins can be found in the Meeker red raspberry, hence it is the best source of this acid.

A lot of studies and experiments have been conducted by different universities and labs across to world in order to prove the effects of the ellagic acid.

Most of the experiments with it have been applied to lab animals and plants, but recently Italian researches reported that it seemed to reduce the side effects of chemotherapy in men with advanced prostate cancer, although ellagic acid did not help slow disease progression or improve survival.

To increase the level of ellagic acid in a human organism, the best way is to have a diet that includes five different sources of ellagic acid, instead of using only red raspberries as the only source of ellagic acid. It can also be found in a supplement form, offered by various companies.

Youth Juice is a scientifically engineered, all natural whole food supplement. It is made of 7 whole organic wild berries and 3 marine sea vegetables. All of the natural products that help to enhance your immune system and fight off today's "super bugs".

It has a 13,000 ORAC score which means in every 3oz serving your getting a huge dose of antioxidants which help clear your body of free radicals.

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. Youth Juice delivers a stunning fusion of taste and nutritional goodness.

Each serving contains 100% of all the daily vitamins and minerals most significant for your immune system support.

Ingredients include; Ellagic Acid, Fucoidan, Black Elderberries, Black Currants, Red Raspberries and Red Raspberry Leaf (herbal tincture), Boysenberries, Blueberries, Blackberries, Cranberries, Rockweed and Ulva

Contact me to take advantage of a lucrative business opportunity as a personal distributor or for more information on how you can get YOUTH JUICE to improve your health

Funk Roberts



I have been reading more and more about the benefits of the Mediterranean-style diet for women. Researchers from the National Institutes of Health studied the eating habits of more than 166,000 women and found that those whose diets most closely resembled a Mediterranean pattern reduced their risk of dying from chronic diseases but as much as 20%.

The Mediterranean way of eating is credited with protecting against various illnesses including cancer, heart disease, diabetes and Alzheimer’s – and it even shows promise in battling depression.

The meals are generally low in calories and loaded with appetite-suppressing fibre, which can keep you looking good for the up-coming spring and summer.

The diet is high in plant foods including high daily serving of fruits and vegetables. Instead of unhealthy butter and trans-fats, it opts for antioxidant and mono saturated fat-rich olive oil. Power foods like beans, grains and nuts are also added to the mix.

What you get is loads of health-promoting foods that work together to deliver a combination of disease busting vitamins, minerals, and beneficial fats to combat stress and inflammation that lead to chronic disease.

So for 2009, try adding the Mediterranean diet to your strength and cardio workouts. This sample 2 day meal plan provides enough calories, protein and carbs for a 140 pound woman who takes her training seriously and wants to slim down


2 slices whole wheat toast with almond butter
1 apple sliced
Orange juice
Low fat latte

Grilled chicken spinach salad
1 cup spinach leaves
6 oz grilled or roasted chicken breast
1 cup red grapes
Feta cheese
Olive oil
Red wine vinegar

Fat free Greek-style yogurt
1 cup strawberries

1 meal replacement bar

6 oz fillet of sole, cooked in olive oil and lemon juice
1 cup cooked brown rice
1 cup steamed broccoli
1 apple sliced


1 whole-wheat English muffin
6 egg whites scrambled
2 tomato slices
1 cup vanilla yogurt

Whole wheat tuna pita pocket
4 oz canned light tuna drained
With tomato, onion, cucumber and capers

4 oz 1% milk
4 oz calcium orange juice
Fat free vanilla yogurt
1 table spoon protein powder

1 Meal replacement bar

Pasta with broccoli with roasted chicken
2 cups cooked spaghetti
1 cup steamed broccoli
4 oz roasted chicken breast
Crudités with hummus


Guys, 2009 is officially here and if you are like many, you are preparing your list of things to accomplish in the up-coming year. If one of them is improving health, fitness and your overall look, then this diet and nutrition plan should start you on the right path.

A good nutrition plan will help you to recover from workouts and build muscle faster. Put it this way, you need to be as dedicated in the kitchen as you are in the gym. If you can do this, then the sky is the limit.

Protein is the key to getting lean, while you maximize muscle growth, because it supplies critical amino acids that are used as the building blocks of muscle. Protein intake should be a staple in any diet plan.

The below is a sample 1 day meal plan for an individual about 180 pounds. It counts at approximately 3000 calories so adjust your portion sizes accordingly for your body weight.

2 whole large eggs
3 large egg whites
1 cup cooked oatmeal or instant oatmeal
1 banana
1 bottle of water

½ can light tuna in water
2 slices whole wheat bread
Fat free mayonnaise
1 large orange
1 bottle of water

6 oz chicken breast
1 medium sweet potato
1 bottle of water

8 oz fat-free fruit yogurt
1 bottle of water

1 scoop whey protein mixed with water
1 apple
1 bottle of water

2 scoops whey protein

9 oz sole or salmon
2 cups cooked brown rice
2 cups spinach salad
Fat-free dressing

8 oz 1% cottage cheese

Add this to your strength and cardio training you will see how soon you will be lean in mean in 2009

Funk Roberts

Monday, January 5, 2009

Arm Yourself with the Right Supplements

With so many nutritional supplements out on the market, it’s difficult to decipher which ones are beneficial and which ones are complete fluffs. Approximately 95% of the supplements out there are simply marketing hype and a complete waste of money.

Make sure to save your money and stick with the core supplements to assist you in your muscle building program. Here are the core supplements you want to include:

1. Glutamine is known as the immunity amino. If you are overly stressed from dieting or training, the immune system kicks in, releasing glutamine into the bloodstream. Having low levels of glutamine will inhibit muscle growth - that's why supplementing with glutamine is important.

2. Creatine - is associated with added power and the ability to produce more adenosine triphosphate (ATP) - the chemical fuel source for training and growth. Supplementing with creatine allows you to raise creatine levels in the muscle - therefore enhancing strength and ATP - without the unwanted fat that you'd be saddled with by getting all your creatine exclusively from food.

3. Whey Protein is an excellent protein choice for individuals of all ages who value the role of a healthy diet in helping to maintain and improve their health. Whey protein isolate, the purest form available, is unsurpassed as a source of the essential amino acids required in the daily diet. Essential amino acids are the building blocks for healthy muscles, skin, nails and other body tissue.

4. Multi-Vitamins/Minerals are substances your body needs in small but steady amounts for normal growth, function and health. Together, vitamins and minerals are called micronutrients. Your body can't make most micronutrients, so you must get them from the foods you eat or, in some cases, from supplements or YOUTH JUICE

YouthJuice™ is the perfect blend of 10 fruits and vegetables harvested from our lands and oceans.

Friday, January 2, 2009


As I've mentioned time and time again, the key to constant muscle growth and fat burn is continually shocking your body with different workouts and principles.

Supersetting is a fantastic way to keep your gym visits short and sweet.

There are different ways you can superset.

1. You can alternate exercises from two opposing muscle groups with little rest in between. Biceps and Triceps (SEE VIDEO BELOW FOR SAMPLE EXERCISE), Quads and Hamstrings or your Chest and Back

2. You can superset two exercises from the same muscle group with little rest in between. Biceps – Standing Barbell Curl and Concentration Curls

3. You can superset two exercises that work completely different muscle groups with little rest in between. Biceps and chest for example.

Below is my superset week that I will perform on a 5 day split once in a while to change up the flow. I use all 3 superset principles. Even my clients will use this as one of their 8 week workouts performed during my body transformation program.

Workout Tips
· Perform the below workouts 2 weeks straight
· Increase the weight from set to set and week to week
· Rest 30-45 seconds between sets
· Be intense and get the most of every minute in the gym
· Add cardio, abs and a healthy diet and nutrition plan to maximize muscle growth and fat burn



1. Cable Crossover and Lying Dumbbell Press - 3 sets of 10 reps per exercise
2. Incline Dumbbell Bench Press and Incline Dumbbell Flyes - 3 sets of 10 per exercise
1. Lying Leg Raises and Lying Ab Crunch - 3 sets 10 reps per exercise


1. Barbell Squat and Machine Leg Press - 3 sets of 10-12 reps per exercise
1. Leg Extension and Leg Curls - 3 sets of 10 reps per exercise
1. Seated Calf Raise and Standing Calf Raises - 3 sets of 10 reps per exercise


1. Seated Dumbbell Press and Bent Over DB Lat Raises - 3 sets of 10 reps per exercise
2. Military Press and Side Lateral Raises - 3 sets of 10 reps per exercise
1. DB Front Raises and Shrugs - 3 sets of 10 reps per exercise
1. Bicycle Kicks and Seated Leg Raises - 3 sets of 10 reps per exercise


1. One Arm Dumbbell Row and Seated Row - 3 sets of 10 reps per exercise
2. Seated Pulldowns To Front and Reverse Pulldowns - 3 sets of 10 reps per exercise
1. Standing Calf Raises and Seated Calf Raise - 3 sets of 10 reps per exercise


1. Seated Dumbbell Curl and Close Grip Bench Press -3 sets of 10 reps each exercise
2. Standing Dumbbell Curl and Triceps Pressdowns - 3 sets of 10 reps each exercise (see video)
3. Concentration Curl and Triceps Kickbacks - 3 sets of 10 reps each exercise
1. Reverse Dumbbell Wrist Curl and Reverse Barbell Curl - 3 sets of 10 reps each exercise



I'm not sure if you've heard the buzz yet about Tom Venuto's new hardcover book, to be released by a major New York City Publisher (Avery/Penguin Books) on January 8th 2009.

If you haven't, you will. Tom has already been contacted by some of the largest fitness magazines in the world to talk about what's inside his new book... (The women's magazines have been especially interested for reasons you'll learn inside Tom's new report)

In a new 21 page transcript that Tom just uploaded to the web for you to read, you will learn Tom's newest insights, techniques and strategies for fat loss success in 2009

Download and read this report and you will learn:

- Tom's simple solution to End emotional eating and stop diet self sabotage once and for all

- The massive confusion-causing and myth-making problem even worse than information overload and Tom's fool-proof solution

- Tom says, Body fat is NOT a problem, it's a _________________ (get this, or you'll be barking up the wrong tree forever)

- Why people are failing with applying positive thinking and law of attraction to their fitness efforts

- How to go beyond goal setting by crafting a powerful "vision" that motivates you for life

- How to eat healthy food almost unconsciously by using science- proven mental re-programming

- Why it may be fat loss suicide to listen to 12 week transformation contest winners or TV show weight loss contest winners

- Weight maintenance strategies of people who lose and keep off 50 lbs or more for 5 years or more

You're going to see Tom and The Body Fat Solution Book in the major media everywhere in 2009, and you will see the book on the shelves of every major bookstore in North America....

But you don't have to wait to learn some of Tom's newest fat loss discoveries!

I just got a sneak preview for you from the first full-length interview Tom has ever given about his New Book!

Subscribers to the Funk Fitness blog and newsletter (that's you) are getting the inside scoop TODAY, in this 21 page transcript:


This transcript is from a full one-hour tele-seminar where Tom's site manager picked Tom's brain about what's inside his new book and how you can use it to get leaner, healthier and stronger in 2009 and beyond.

I can guarantee that when you read this report from Tom, his new insights on the reasons people are still failing with fat loss and why 90% of losers are regaining the weight, will give you the most enlightening "A-HA's" of your life.

You can download the report, "An Introduction To The Body Fat Solution" from the link below, and get Tom's newest advice that will help you NAIL your fitness goals in 2009 and more importantly, Maintain your results FOR THE LONG TERM:


You can also pass this download link along to your friends, if you think it will help them. - http://www.burnthefatinnercircle.com/public/508.cfm?affID=funkrobert

Expect success,

Funk Roberts



For over 25 years I was a former professional indoor and beach volleyball standout and jumping was my life.

As an outside hitter playing indoor volleyball, I had to spike thousands of balls past 6'8", 6'9" and even 6'11" blockers.

Playing 2-on-2 professional beach volleyball player, I continually exploded out of the sand, crushing balls straight down over an indoor height net.

Did I mention I’m only 5'10"

Jump Training is one of the most popular forms of Plyometrics. More specifically, it is a method where you combine speed and strength in the same exercise. It was a staple in my off-season training during my career, and has become even more important as I get older and my opponents get taller.

This type of training is used by athletes in almost all sports, because it works. If you are an athlete there's a very good chance that you will make tremendous gains in your athletic performance if you add plyometrics into your strength training program.


The Tuck Jump is an exercise that will help with your explosive jump and increase your vertical leap. It’s great for developing explosiveness and power in the legs and glutes, both important in adding inches to your jump. Add that your core, agility and balance will be tested and you have yourself a key exercise to add to your training arsenal.


Stand in a half squat position with your hips back, knees over your toes and shoulders over the knees. Jumps as high as you can, bringing your knees to your chest at the top of the jump.

Land in a soft and controlled manner and repeat the jump. Every time you jump, picture yourself leaping over a chain linked fence or a high hurdle, don’t get caught and fall.

Perform 3 sets of 10 jumps, resting for at least 1 1/2 minutes between sets. This ensures that you perform the set at close to your maximum jump and power.

With this exercise done twice weekly, you will be on your way to adding those crucial inches to your vertical.

Reserve your copy of the Funk Roberts 6 Week Jump Training E-Book today - send your request to funkroberts@gmail.com

Funk Roberts
Don't Rush the Beat!

Coming soon in 2009 the complete Funk Roberts 6 Week Jump Training E-Book. It includes your jump program with photos, strength training, diet and nutrition, supplementation and more, guaranteed to add 2-10 inches to your vertical.


Sweating and increasing your heart rate with cardio is not just beneficial for fat burning, but it also reduces the risk of heart disease, stroke and diabetes while decreasing blood pressure and bad cholesterol.

Cardio has even been shown to help in everything from improving your immune status to reducing symptoms of PMS (great news for both men and women).

Traditional cardio programs in the gym often consist of 30-60 minutes on one machine. The key to a highly effective fat-burning cardio program is to be sure your training session is challenging and at a high intensity. You want to get your heart rate up, you want the muscles to burn and you want to sweat.

I created a Cardia-thlon to ensure that I was hitting all aspects to a successful fat-burning cardio session. The Cardia-thlon combines 3 different cardio exercises/stages performed one after the other;

STAGE 1- 20 minutes on Stair Climber
STAGE 2 - 20 minutes on Bike
STAGE 3 -20 minutes on the Treadmill

I gradually increase the intensity level so that I am at 80-90% of my max for 15 minutes on each piece of cardio equipment. At the final stage there is a 5 minute cool down on the treadmill.

After successfully completing all 3 stages for 60 minutes I stretch, stretch, and stretch again. I use the Cardia-thlon every 1-2 weeks to shock my body into a fat burning machine.

By using the Cardia-thlon you are burning calories (300-700) which is be key to fat loss, increasing your cardiovascular fitness by raising and strengthening your heart rate, building muscular strength in your legs and core and finally building stamina by training your body to process lactic acid faster.

You don’t have to use the 3 cardio exercises above. Create your own Cardia-thlon exercises or change up the order.

Continuing to change up your cardio sessions, will help you to burn fat faster and more effectively, prevent you from reaching those dreaded plateaus and increase the strength of your heart.

Good Luck and Happy Training

Sample 20 Minute Session
5 minute warm up – 45% intensity
15 minutes – 75-90% intensity
Wipe down the equipment and move onto the next stage

Funk Roberts
Don't Rush the Beat