Welcome to the Funk Roberts Fitness Blog. Here, I will provide you with useful information that will help you with your health needs. Find fitness tips, workouts, sample diets, nutritional information and motivation to help reach your fitness goals.
Sunday, February 15, 2009
WHO IS JAY CUTLER’S SECRET WEAPON TO WINNING THE 2009 OLYMPIA?
For those of you who do not know, Jay Cutler is a bodybuilding professional and 2-time Mr Olympia and 5-time runner up. This is an interview from Ryan Shanahan’s I Love My Kettlebell Website.
Interview with Lisa Balash , owner of Elite Physiques kettlebell studio , located in Las Vegas.
Q - When did you first see a Kettlebell?
A - I first saw a KettleBell in 2006 at a Pilate’s studio .I began training myself for the 2006 Figure Nationals in Las Vegas and I was trying to change my look of overly muscular to more of a lean, longer look. I then decided to add the kbells and Pilates together to create my trademarked Kettle-lates training system and I transformed myself by taking off 20lbs and lengthening out my muscles.
Q – What kind of results did you get from Kettlebells?
A - I used the kettlebells for 40 min 2-3 days per week and was having trouble keeping the weight on, It was literally melting off of me. The results were phenomenal! Everyone started commenting on how much they loved my new look.
After that I decided to get certified to teach kettlebells and share with everyone this awesome training tool. I soon became a certified instructor with IKFF and opened my studio Elite Physiques here in Vegas.
Q – Does Mr. Olympia Jay Cutler use Kettlebells?
A - Yes, Jay Cutler has been a client of mine and we are focusing on his Mr. . Olympia comeback win in 2009. Jay likes the cardio challenge of KB’s and also the results for the glute ham tie in separation .
We do combine swings, Turkish getups along with Snatches for timed sets of 2-3 min each side. Jay is going to bring a brand new and unbeatable package to the Olympia stage this year !I am also training IFBB Pro Figure competitor Elaine Goodlad for her upcoming Europa show in April.
She is using kettlebells 2 days a week and she will be on an upcoming reality show that will follow her training and competing. So we should see her snatching on tv in the near future!
Q - Why do you Love Kettlebells ?
A - I love kbells because they are efficient and effective.I love teaching because its fun for clients they love the results that they get and the challenge of the mind body connection.It is very similar to Pilates in the fact that you have to be in the moment and core is always being used!!
Thank you for the interview, now Im off to train Mrs. Cutler, Jay’s wife, who also looks phenomenal!
For more information about Lisa’s classes and personal training visit her website:www.elitephysiqueslv.com
Interview by : http://www.ilovemykettlebell.com/
Saturday, February 14, 2009
3 JUMP TRAINING EXERCISES TO BASKETBALL SUPREMACY
With the NBA and College seasons in full swing, and the All Star Weekend knocking at the door, seems that everyone is getting basketball fever.
How do these elite athletes continue to play day in and day and perform at the top of their game. Many pro and college players use upper and lower body workouts before and during the season to ensure they are always playing at their peak performance.
Jump training, one of the more popular aspects of plyometrics, is essential to include in your lower body workout if you want to increase your vertical jump. By combining speed, strength and agility ut is the best and fastest ways to get results.
There are many jump training exercises to help you improve your performance on the court, but the three that we will focus on will help you with rebounding, dribbling and dunking.
One of basketballs most effective offense and defensive moves is rebounding. There are rebounding fundamentals that you’ll need to perfect like; expecting the miss, blocking out your opponent and timing the right approach to grab the ball.
But if you can’t jump high and strong then you can kiss those fundamentals good bye.
Rim Jumps will help you to establish good position, extend your arms and reach up strong to pull down that ball.
Rim Jumps are an excellent exercise to develop jump endurance. Stand with your feet shoulder width apart and your arms up in the air, as if you are ready to perform a standing dunk or reach up for a rebound. Explode up, keeping your hands up in the air as if to touch the rim. Once you land, blast up again as high and fast as possible. Envision yourself grabbing that rebound each time you go to jump.
If you have ever played basketball, you know about the crossover dribble. The crossover is perhaps the most popular offensive move in the NBA, And 1 Basketball, College, you name it.
The move is loved by so many because it has the potential to leave defenders looking stupid and embarrassed. The move isn’t just about the dribble, but the quickness of the change in direction. This is what makes the move so hard to defend. Footwork and speed will allow you to execute the move with precision.
The Side to Side Lateral Jumps will help with getting you the quickness you will need to blow by your defender, taking a moment to see how badly you embarrassed them, and then score.
Side to Side Lateral Jumps
In order to execute the dunk, you will need the one foot take off and lifting power in your legs to get you up and to the basket.
Flying Step ups will get you the air you’ll need to throw down that contest winning, hall of fame dunk.
Flying Step Ups
Flying Step-ups help to strengthen the legs for one-foot takeoffs. Stand about a foot away from a stable box that is 12” high. Be sure the box can support your body weight. Step up explosively with your right leg, enough to lift your body off the box and land back on the right foot. Step back down with the left leg (the left leg does not touch the box) and repeat the exercise, starting with the left leg in front. Envision yourself with the ball and driving down the lane for a one-foot takeoff and dunk.
Put Funk into your Dunk!
Coming soon the complete Funk Roberts 6 Week Jump Training Program including your jump training program with photos, weight training, diet, supplementation and much more guaranteed to add 2-10 inches to your vertical. Reserve your copy by emailing firstname.lastname@example.org
Friday, February 13, 2009
SIX BENEFITS TO TRAINING WITH YOUR VALENTINE
So you have decided to workout with your better half. So many times I see couples at the gym, but they are always doing different exercises, or one is hitting the weights and the other is on the treadmill. Well it’s time to change.
You can join a group class like salsa dancing or yoga. Do cardio side-by-side at the gym by choosing to machines beside each other. Get outside and run together. When in the gym, workout together, spotting each other, and switch between sets. Stretch together, it has been shown that assisted stretching can be beneficial. Pick some outside hobbies like canoeing, rock climbing or tossing the football around.
There are a plenty of reasons to workout together.
5. Sexual Desire - Exercise produces chemicals in the brain that evoke feelings of happiness, reduce stress, and also increase arousal and libido. Several studies show that men and women who exercise regularly report better (and more frequent) sex with their partners.
6. Respect and Pride - Taking care of your body and your health shows the person you care about that you want to be your best for them—and that you want to be around for years to come.
With these tips, you and your partner can spend quality time together while you stay on track with reaching your fitness goals.
DEFEAT JASON ON FRIDAY THE 13TH WITH THIS WORKOUT
How will you defeat Jason Voorhees? After all you will have a full night of running and fighting off the psychopathic killer ahead of you.
Never fear, the Funk’s Strength and Aerobic Circuit will help you win the battle and end Jason’s wrath for good.
I have found that circuit training is a great way to cut on time and get a very intense workout guaranteed to shred that unwanted fat. My SAC program or Strength & Aerobic Circuit combines strength, aerobic and endurance in one circuit.
Here one sample of a SAC workout, but you can always adjust the workout to suite your needs. It shouldn’t take you longer than 25 minutes
· Run at low intensity for 5 minutes
· Push Ups for 30 seconds
· Run at moderate intensity for 2 minutes
· Side lateral raise for 30 seconds
· Run at moderate intensity for 2 minutes
· Biceps Curl for 30 seconds
· Run at moderate intensity for 2 minutes
· Triceps Kickbacks for 30 seconds
· Run at high intensity for 2 minutes
· Bent-over row for 30 seconds
· Run at high intensity for 2 minutes
· Dumbbell Squats for 30 seconds
· Run at moderate intensity for 2 minutes
· Abdominal crunches for 30 seconds
· Run at low intensity for 4 minutes
Funk’s SAC Tips
1. Remember to change up the workouts from time to time.
2. Use this workout in conjunction with your regular routine.
3. You can use stair steppers, elliptical machines, exercise bikes or jumping rope
4. Use kettlebell exercise, barbells, resistance bands or bodyweight
DID YOU KNOW
The fear of Friday the 13th is called paraskavedekatriaphobia, a word derived from the concatenation of the Greek words Paraskeví (Παρασκευή) (meaning Friday), and dekatreís (δεκατρείς) (meaning thirteen), attached to phobía (φοβία) (meaning fear). This is a specialized form of triskaidekaphobia, a simple phobia (fear) of the number thirteen, and is also known as friggatriskaidekaphobia. The term triskaidekaphobia was derived in 1911 and first appeared in a mainstream source in 1953.
From Wikipedia, the free encyclopedia
Tuesday, February 10, 2009
KRE-ALKALYN CREATINE - THE REAL DEAL
I’ve heard about Kre-Alkalyn Creatine before and that it had some crazy claims. Things like taking 1g of Kre-Alkalyn is equivalent to 10g of normal creatine and you do not get bloating because this creating is PH buffered.
But after doing my research and getting first hand results, I can now say that this form of creatine is the REAL DEAL!
Here is an article from musclemass.com supporting my claims.
In the late 1990's, a ground breaking development in the dietary and sports supplements industry became available to premium formulators. NIR technology provides a state-of-the-art procedure with unsurpassed accuracy to evaluate ingredient quality.
NIR technology and Creatine Supplements Testing...
With this new technology in hand, major brands of various creatine supplements were put to the test. As might be expected, in a dry powder state the product assays ranged from excellent, to below average, to atrocious when viewing actual creatine content verses label claim.
However, when these same creatine supplements were then tested after activation with fluid, a disturbing discovery was made. It was found that almost immediately after adding water to creatine monohydrate that the majority of it rapidly converted to the toxic by-product creatinine. This held true no matter how "unique" the formulation was claimed to be, or the purity of its assayed dry creatine content.
Note: In the past, some companies pointed to the virtual lack of creatinine in their powders, calling them "creatinine free". What was not considered is that the tests were conducted with dry creatine monohydrate. Once fluid was introduced, creatinine conversion occured, without fail.
A number of negative side-effects can arise from increased creatinine levels, among them; stomach cramps and bloating, diarrhea, indemia, water retention, dehydration, headaches, liver and kidney problems and creatinine poisoning. These side-effects are caused by the body's internal self-defense mechanism reacting to save itself from the ingested toxins by diluting it with water.
KRE-ALKALYN® Creatine - Awarded U.S. Patent #6,399,661
Armed with the creatine facts above, Jeff Golini and the Bioceutical Research team went to work to address the toxic conversion of creatine monohydrate. Eighteen months later, the finishing touches were made and a U.S. Patent application filed for the successful and novel method of keeping creatine monohydrate stable and completely free of toxic conversion.
With this new patent process the main problem with all existing creatine supplements, the inability to deliver concentrated amounts of creatine without toxic conversion, was solved.
Why buffered is better, in more ways than one
Since Kre-Alkalyn Buffered Creatine is free of unwanted creatinine conversion following liquid activation. It puts an end to the days of having to saturate your body with huge 10-20 gram amounts of creatine monohydrate in cycles to get the desired strength, endurance and muscle building effects.
More concisely, KRE-ALKALYN is pH correct Creatine. No loading or cycling off and on is required. Kre-Alkalyn allows you to safely consume creatine to it's full and most potent effect with only a fraction of previous dosages.
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Kre-Alkalyn creatine facts - Q&A transcript
"If I understand this correctly, the data says that most of the creatine monohydrate I have been taking converts to toxic creatinine within minutes when added to liquid, be it juice or water, etc. So I am in effect taking a lot of creatinine and very little actual creatine monohydrate. How is this so? I have been using creatine for years and got a good effect from it. Please explain."
The best way to explain it is, when you supplement with 5 grams of ordinary creatine monohydrate you probably get the benefit of 2-400mg of actual creatine.
Typically, the human body itself will produce around 2 grams of creatine daily. So, the additional 2-400 mgs on top of what your body naturally produces gives you a 10-20% increase in the pool of available creatine. The problem is with the 4.6 grams of toxic creatinine you'd also be ingesting. You just have to start looking at it differently. Most of the creatine is lost when added to liquid, and even more is converted to creatinine when passing through the acidic stomach. In contrast, Kre-Alkalyn gives you a full, stable uptake of pure creatine with zero toxic conversion. All the good, none of the bad.
"How does this new form of creatine, Kre-Alkalyn, never convert to creatinine?"
Through extensive trials, the research team found that the speed of the toxic conversion was directly proportional to the pH of the liquid it was mixed with. However, merely adding creatine monohydrate to a strong alkaline drink did not solve the problem because of the highly acidic stomach environment.
The breakthrough came when they discovered that if the creatine could somehow be buffered during the manufacturing process to pH12 or greater then it would remain completely stable when mixed with water and in turn ingested. The Patented process that results in Kre-Alkalyn gives you the one-and-only form of creatine that passes intact and at full dosage levels into the blood stream.
"What is the creatine buffered with?"
The buffering takes place in the synthesis process of professional Kre-Alkalyn creatine itself, allowing retention of a safe, high pH within the actual molecular structure of the compound
"Won't a strong alkaline substance burn human tissue in the same way as a strong acid?"
Kre-Alkalyn is food grade technology. A good analogy is how a 3.0 pH acid will burn the skin, yet you can drink all the orange soda (also pH3) you want because it is citric acid.
"Once it hits the stomach how can it be stable because of the strong stomach acids present?"
Kre-Alkalyn creatine remains 100% stable and exhibits complete uptake because the Patented buffering action is specifically designed to work within the stomach, resulting in perfect pH for full absorption.
"So, what does this all mean?"
Simply a more effective, safer and better value form of creatine. You will only need to use a fraction of what was previously needed. You'll get better results with none of the negative side effects or toxic conversion seen with conventional creatine monohydrate.
BUILD YOUR QUADS FOR STRONGER KNEES
That’s right: As long as you do not damage your joints by lifting heavy weights, increasing your quad strength can help protect the cartilage behind your knee. Knee cartilage deteriorates over time and leads to osteoarthritis (look up) – which can hold you back from activities later in life.
Researchers have found that people who had stronger quadriceps had less cartilage in the patellofemoral joint, one of the knee joints.
So remember when you’re working out legs you’re also building strength so you are not hobbling around 20 years from now.
Saturday, February 7, 2009
10 TIPS TO WORKOUT THROUGH YOUR COLD
Its winter cold season and I often get asked if it is safe to workout while you have a cold. Study shows that moderate exercise boost the immune system, protects against ill health and alleviates cold symptoms.
You can work out while you feel under the weather as long as you do not over train. If you have a severe bout of the flu, you should stay away from exercise completely and rest your body.
Here are some general guidelines for those with mild cold symptoms
1. Reduce workout intensity by using lighter weights
2. Do not exercise to the point of exhaustion
3. Cut back on workout volume. Do fewer sets and exercises
4. Limit workout duration to about 30 minutes
5. Substitute a weight workout low intensity some cardio
6. Do not train more than three times per week
7. Drink plenty of water
8. Supplement your diet with vitamin C
9. Get adequate rest
10. Take a cold medication
KETTLEWORX MORE ACCESSIBLE, LESS INTENSE
KettleWorx on FOX29 Philly 02/05/09 from FitnessWorx on Vimeo.
PHILADELPHIA - Ryan Shanahan has played pro hockey, competed in the Heavyweight Drug-Free Bodybuilding Contest, and now his proudest accomplishment: training a 5-foot-tall pregnant person named Jenn Frederick.
We've all seen the massive kettle bells some elite athletes use. Now, Shanahan has developed a system for the general public. It's called KettleWorx. Tons of celebs have turned to kettle bells to tone up, Frederick reported. - myfoxphilly.com
MORE ABOUT KETTLEWORX
What Makes a KettleWorx workout (kettlebells) unique?
Three-dimensional whole body movement - nothing else does this!
The result is:
* Efficient: Whole body fitness in a 20-minute workout.
* Fast: Not going from machine to machine - whole body workout in 20 minutes.
* Cardio: Massive calorie burn & rapid increase in heart rate, breathing.
* Core: Constant use of stabilizing muscles = best core workout possible.
* Resistance: Whole body strengthening = gets you lean & toned versus bulking up with muscle isolation.
A lean, toned, great looking body - faster than you ever thought possible!
Why is it that "less is more"?
* No machine on earth can duplicate what your own body can do.
* With KettleWorx your body becomes the machine.
* No waste - instead of transferring energy into fancy pulleys & gears, you're transferring energy across your body - muscle to muscle.
* Over 200 whole body exercises - right in the palm of your hand!
Do you need a trainer?
* Absolutely. Without training the kettlebell is just a chunk of metal.
* KettleWorx is the only complete kettlebell fitness program with all the training you need. (The alternative is private lessons or classes - hard to find and very expensive.)
The Science of Kettlebells
* Burn up to 1,000 calories per hour - because you're using all your muscles!
* You would have to run almost 5 miles to equal the calories burned in just 20 minutes with KettleWorx.
* The most popular fitness machine in America is the treadmill - works only your legs - so you would have to spend over 60 minutes on a treadmill to equal the calories burned in just 20 minutes with KettleWorx. (And only your legs would look great.)
* 3x's the workout in 1/3 the time!!
Celebrities who use Kettlebells
* Lance Armstrong
* Katherine Heigl
* Jennifer Lopez
* Kim Cattrall
* Matthew McConaughey
* Penelope Cruz
* Geri Halliwell
* Jennifer Aniston
* Sylvester Stallone
* Kim Basinger
There is nothing like KettleWorx
* Kettlebells have been used for decades by bodybuilders - but KettleWorx is the first kettlebell program for men and women who are interested in fitness - not bodybuilding.
* KettleWorx is kettlebells for "the rest of us" - short workouts and fast results - for a body that is lean, toned and looks great!
* KettleWorx provides the training experts say is required. It's like having your own personal fitness instructor.
Ryan Shanahan BIO:
Ryan is the world's leading kettlebell trainer and foremost expert in kettlebell fitness. He is an internationally acclaimed trainer who regularly works with superstars and exclusive private clients, including the cast and crew of major feature films. For over ten years, Ryan has conducted private kettlebell training sessions working out of the Toronto Film Studio and now has now developed KettleWorx for the general public.
Other facts about Ryan: Over the last 20 years, he's played professional hockey, represented Canada at the World Duathlon Championship, completed 22 triathlons and 2 marathons. After just 7 weeks of intense training he earned 2nd place at the Heavyweight Drug Free Bodybuilding Contest in 2007. In addition to movie stars and models, Ryan has often worked with athletic trainers, physiotherapists, physicians and other fitness and health care professionals.