Friday, May 15, 2009



Welcome to the Funk Roberts Fitness Bootcamp. Are you ready to burn 1000 calories per workout, increase muscle tone, lose fat, improve cardiovascular and muscular endurance, lower stress levels, increase energy, boost self confidence, build strength, flexibility, coordination, balance and more?

Then you are at the right place.

The Funk Roberts Boot Camp gets guaranteed results. It’s conducted in an outdoor environment adding military-style progressive, innovative, and creative exercises in fitness.


Funk Roberts Boot Camp is for all fitness levels – whether you work out daily or haven’t worked out since high school. The activities are set up so that you can choose the appropriate intensity for your fitness level, but you still will be pushed.

The Funk Roberts Boot Camp is about self-discipline, motivation, and teamwork! You will never have to worry about anyone embarrassing or harassing you. This program is about having FUN, motivation, and seeing REAL results!


Saturday mornings starting 10:00am sharp – be there for 9:45am for sign in and to avoid penalties.


Boot Camp workouts take place at Woodbine Beach Park, located across from Pantry Park, between the Donald D Summerville Swimming pool and tennis courts.


Running Shoes
Exercise/Yoga Mat/Beach Towel
Plenty of Water
Sunscreen and hat
Positive attitude


The Funk Roberts Boot Camp is great for quick fitness, fat loss or a change to your regular workout routine. Boot Camp Fitness workouts include, but are not limited to, cardiovascular, speed and endurance, partner resistance, plyometrics, strength training with dumbbells and kettlebells, core exercises, military calisthenics and more. We will warm up and cool down with stretching and breathing. Boot Camp is not for the faint of heart and you should be ready to give 110% for the full session. You will push yourself and body past its physical limits.


Funk Roberts is a Fitness Expert and Former Professional Beach Volleyball player, through his experience will whip you into shape

Former Professional Beach Volleyball Player
Plyometrics and Jump Training Expert
Certified Personal Trainer
Fitness Expert and Writer

27 years of work out experienceTrainer Sgt Shanahan’s Boot Camp
Featured in Sgt Shanahan’s Kettlebell Workout DVD



Boot Camp sessions can either be purchased online or paid in cash on the day - online payment coming soon.

ONE SESSION - $30.00

Saturday, May 9, 2009


Your Look - Uniform Figure from Head to Toe

Although you don’t have any specific problem areas, your uniform figure lacks any curves. So in order to develop that “hourglass” shape focus on building muscle from head to toe with these time tested exercises.

Pepper Exercises:

In order to gain muscle quickly, you need to focus on full body exercises that deliver the most bang for your buck. If your metabolism is high, you need to remain in the 6-8 rep range in order to build muscle, and keep your sessions to 45 minutes to minimize overworking your muscles.

Try the following exercises 3 times per week.

Full Body – 6-8 reps
Dumbbell Squats – 3 sets
Cable rows – 3 sets
Dumbbell Bench Presses – 3 sets
Shoulder presses – 3 sets
Biceps curls – Triceps push downs supersets – 2 sets

The finishing touch to any great body is choosing the right diet. Try to add a lean, mean diet plan.
from Muscletech


Your Look - Small Waist, Slender thighs Wide Shoulders, Large Chest

Because of your figure, added weight on your upper body really stands out. This means you need to focus on a plan that adds muscle to your lower body while slimming down your whole body, including your arms chest and shoulders, thereby balancing out your figure.

Carrot Exercises
For the quickest results divide your program into 2 sections – upper and lower body. The key here is to shred fat and tone your upper body with site specific exercises in the 12-15 rep range while utilizing compound movements in the 6-8 rep range for their muscle building effects on the lower body.

Try the following routine three times per week.

Lower Body Exercises – 6-8 reps
Dumbbell squats – 3 sets
Leg presses – 3 sets
Walking lunges – 3 sets

Upper Body Exercises – 12-15 reps
Front/Side Shoulder raises – 4 sets
Biceps Curls/Triceps Pushdowns superset – 4 sets
Dumbbell Presses – 4 sets
Dumbbell Rows -4 sets

You’ve heard the statistics, the more food you eat, the bigger you get. So to help shred weight and achieve a figure that’s toned and sexy make sure to add a lean, mean diet plan.
from Muscletech


Your Look - Large Waist, Heavy Thighs, Wide Shoulders

In order to add some sizzle to your figure, the trick is to slim down your waist while adding muscle to your upper and lower body. And because muscle is a major metabolic driver, this is a key to shredding fat.

Apple Exercises:
In order to gain muscle quickly, the trick will be to focus on compound muscles. Exercises that require lots of energy and muscle – and staying within the 8-10 rep range. Try the following routine 3 times per week.

Full Body – 8-10 reps
Dumbbell Press on an Exercise Ball – 4 sets
Dumbbell Squats – 4 sets
Barbell walking Lunges – 4 sets
Biceps curls and Triceps cable push–downs superset – 4 sets
Lat pulls – 4 sets

Because you are looking to make some major changes to your body fast, the icing on the cake for your weight loss formula is a lean mean diet plan.
from Muscletech


Compound Exercises for Maximal Muscle Mass

by "The Muscle Nerd" Jeff Anderson

Not all exercises are created equal...sure, you knew that! But in your quest to build some serious muscle, you'll need to fire up as many muscle fibers as possible to stimulate the kind of deep growth you're looking for. And for this mission, you have a strong ally in compound exercises.

Compound vs. Isolation Exercises

First some quick clarification...compound exercises move the body through more than one joint movement, while isolation exercises only move the body through a single-joint movement.

Probably the best exercise to demonstrate the difference is the barbell squat. This "king" of all compound exercises moves your body using a majority of your muscle groups and bends you at your ankles, knees, waist, hips, and to some degree, even your shoulders.

Compare this to an isolation exercise such as leg extensions, which only moves your body by bending one joint...the knee.

So which is better?

To provide complete muscle fiber stimulation, you should take advantage of the benefits of both types of exercises. However, if you're main goal is to build muscle, you should use compound exercises as the main focal point of your weight training program and bring in complimentary isolation exercises to supplement the "big movers".

Compound exercises allow you to lift heavier weights and work more muscle groups at the same time than isolation exercises. This saves you precious time in the gym while stimulating the maximum amount of muscle fibers.

In addition, compound exercises, due to the increased amount of muscle used for the movements, are better at sending your endocrine system a "distress call" to pump out more anabolic hormones such as testosterone and growth hormone.

Here's a list of the most powerful mass-building compound exercises to build into the core of your bodybuilding program:

Body Part Associated Compound Exercises

Military Press, Hang Clean and Press, Arnold Press
Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl
Legs: Barbell Squat, Deadlift, Lunges
Back: Chin-Up, Pull-Down, Deadlift, Row Chest: Push-Up, Dips, Bench Press

Jeff Anderson "The Muscle Nerd" is the author of this revolutionary new training book called Optimum Anabolics.

Friday, May 8, 2009


This is an awesome blog dedicated to mountain biking. My good friend Philip, one of the original mountain bikers as I call him, has put this site together of his trail biking adventures. He puts you in his point of view, as he bikes numerous trails across North America.

This site is for the true Biking Aficionados

Great stories, great photos, great videos and awesome music… bop bop bop!

Make sure to save this blog in your favorites -

Here is a taste of him riding in North Carolina behind the sounds of BUJU BANTON

Burnt Mountain Trail - North Carolina from Philip Hudson on Vimeo.

Funk Roberts

Tuesday, May 5, 2009


Low Fat Shrimp Fajitas
Although higher in cholesterol than many other types of seafood, shrimp are low in saturated and total fat, and can certainly be enjoyed as part of a low fat diet. These low fat shrimp fajitas are a nice alternative to the usual chicken or beef variety.

Prep Time: 20 minutes

Cook Time: 8 minutes

· 4 whole wheat tortillas
· 1/2 cup chopped cilantro
· 1/4 cup fresh lime juice
· 1/2 tsp cumin
· 1 tsp chili powder
· 2 garlic cloves, crushed
· 1 pound medium shrimp, peeled and deveined
· 2 tsp canola oil
· 1 medium, onion sliced vertically
· 1 red or yellow pepper, deseeded and cut into strips


Preheat oven to 350 degrees. Wrap tortillas in foil and warm them for 15 minutes.

Combine cilantro, lime juice, cumin, chili powder and garlic in a glass bowl. Add shrimp, stir well and marinate for 15 minutes.

Heat oil in a large nonstick skillet. Sauté onion and pepper for a 3-4 minutes, until softened.

Remove vegetables from skillet and keep warm. Add shrimp with the marinade; sauté until just pink, about 3 minutes. Return vegetables to the skillet and cook for 1-2 more minutes, until heated through.

Spoon mixture on to warmed tortillas, top with fat-free sour cream and salsa as desired.

Serves 4.

Per Serving: Calories 312, Calories from Fat 51, total Fat 5.6g (sat 1g), Cholesterol 170mg, Sodium 555mg, Carbohydrate 36.9g, Fiber 4.4g, Protein 28.4g

Fiona Haynes

Low Fat Cooking Guide

Sunday, May 3, 2009


I advise everyone to add Plyometrics to their training, as it is great for developing explosive power, strength and muscle, while burning fat. Not to mention plyos help you jump higher, run faster, throw farther, and hit harder, depending on the desired training goal.

Plyometrics have been an important part of training regimen throughout my life. I’ve been using these exercises ever since I was 12 and they became more crucial during my professional volleyball career. I have now become an expert in Plyometrics and Jump Training.

Plyometrics is the science examining the explosive movement generated by muscle power, popular in sports and performance training. Plyometrics exercises help your body to develop power through exercises that put some sort of load on your muscles, leading to a little elastic tension, before it is released. Because of this you are able to generate force in a short period of time, developing an explosive effect.

Plyometrics are generally associated with jump training and increasing vertical leap, however you can take those principles and apply it to your upper body, giving you more explosive power. This allows you to develop strength and muscle, while burning fat. I often supplement my regular workout routine with plyometrics exercises to shock my muscles.

Racquet sports such as tennis, badminton and squash, the throwing events in athletics, basketball, volleyball, rugby, and football, the martial arts and wrestling all require upper body power. Plyometrics drills can be used to convert an athlete’s maximal strength training into sport-specific power helping to further improve performance.

One such exercise in my arsenal is the Funk Plyo Push-ups, which targets the chest, shoulders and arms, while forcing you to engage your core muscles. In the end the exercise enhances the overall look of your chest.
Add the Funk Plyo Pushup at the start of your chest Workout

Funk Plyo Pushups Start lying face down with your hands out to the sides supporting your weight. Now explode off with your hands into the air. When you land alternate your hand positioning from close to normal to wide and back to normal and then close – repeat. –
3 sets of 20 reps. One rep equals one hand position.

MUSCLE GROUPS - Chest, Pectoralis Major, Pectoralis Minor, Triceps, Anterior Deltoid (Arms, Shoulders)


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Before 186lbs - After 133lbs

Before: Age: 32 Height: 5'7" Weight: 186 lbs Body Fat: 36%
After: Age: 33 Height: 5'7" Weight: 133 lbs Body Fat: 16%

I was trolling the internet and came across this great transformation story from . It caught my eye, because the way that Alison was able to change, is the way I preach on a daily basis. She incorporated resistance training, plyometrics, cardio, change in eating habit, supplements and visualization of goals.

So I thought I would share this great transformation story with you.

After the birth of her third child, Allison realized that she needed to change her lifestyle to become a healthy role model for her children. Read on to learn how she dropped 53 pounds right here!

Why I Got Started

For some it's alcohol and cigarettes. For me, it was fast food and TV. I remember making more trips to the fast food restaurants than to the gym and I was literally on a first name basis with the girl that worked the lunch shift at the burger place on the corner.

I remember slowly going up a pants size. Then another. And another. I snacked on leftovers, breezed through drive thru's and did not set aside any time to exercise. I put myself last on the list of "things to do" and never quite made it to the bottom of the list.

That was until one day, "it clicked". I was sick of being tired and overweight and unhealthy. I had just given birth to my third child six months prior and it hit me like a ton of bricks. I not only needed and wanted to be healthy for my three young children but also for myself.

”I Wanted To Be HealthyFor My 3 Young Children”

I wanted to be an example for them of a strong and healthy mom and most of all, I realized that I was worth spending the time it took to plan meals and eat healthy and get in my daily workouts. I was ready. At this point I was approaching 200 lbs. I didn't like what I saw in the mirror and I was feeling uncomfortable in my own skin.

How I Did It

I started slowly. I cut down fast food from several times a week to once a week. I made slow changes to my diet and educated myself on the importance of clean eating. I subscribed to several fitness magazines and went online to and got lots of new workout and recipee ideas

It opened up a whole new world for me. It did take more time to plan and prepare healthy things but I knew that the payoff would be priceless. So, I started working out consistently and eating clean and the pounds started coming off. I realized that it's like building a house. You can't build your dream home without the knowledge and the tools to do so.

I was not going to be able to build my dream body alone. I used all of the resources around me like to teach me how to workout and how to eat right. There were so many ideas of ways to mix up recipes and workouts that before long, I had a huge knowledge base and was prepared and confident.

”It Opened Up A Whole New World For Me.”

The more fit I got, the more fit I wanted to be. It was such an amazing thing to see what could happen when I believed in myself and fully committed to something. After dropping the first 20 pounds or so, I got a trainer that would help me keep on track and focused. Over the course of five months or so, I was down over 40 lbs.

I decided to take the ultimate challenge and I started training for a marathon. I trained with a group for about four months and completed my first marathon. I was so proud. The marathon represented to me, my weight loss journey.

It was tough and there were times I wasn't sure if I was going to finish and wanted to give up. But, most of all, it was a concrete example of how I wanted something, I believed in myself, prepared myself and I did it!

I am still working hard and have so many upcoming goalss and dreams and I know that I will accomplish them. This journey has taught me that you really can do whatever you put your mind to. You just believe in yourself and visualize what you want and you will make it happen.

”I Was So Proud.”

The possibilities truly are endless. I just had my first fitness photo shoot and that was so exciting. If you had told me a year ago that I would be on Miami Beach in a bikini with a photographer, I would have thought you were out of your mind. But I did it. And I will do it again and again hopefully. I still look at the pictures and think, "Wow! That's me!"

Now, I am considering a fitness competition in 2009. It's exciting to see how much I am capable of and most importantly, how I can inspire, motivatee and encourage others along the way.

You just have to want it. It's something that no one else can do for you and there is no magic pill. You have to eat clean and you have to move your body. You have to explore and learn discipline from beginning to end.

Through this experience, I learned to push myself beyond what was expected and what was comfortable and to really challenge myself. I am important and I am worth putting myself first and living my life so that I can be the absolute best that I can be.

SUPPLEMENTS - Get All Your Supplements at

Protein Powder


Flax Oil


Meal 1:
3 egg whites
Small handful of berries

Meal 2: Post Workout

Protein shake

Meal 3:
Whole grain bread
Small salad

Meal 4:
1 tsp natural peanut butter
Handful of almonds

Meal 5:
Green veggies

Meal 6:
Protein shake


Monday: Shoulders & Abs
Front Dumbbell Raises: 3 x 12
Shoulder Press: 3 x 12
Lateral Raises: 3 x 12
Rear Delt Raise: 3 x 12
Air Bike: 3 x 12
Reverse Decline Crunch: 3 x 12
Hanging Leg Raises: 3 x 12
Side Plank: 3 x 12
Oblique Crunches: 3 x 12

Tuesday: Chest & Triceps
Dumbbell Flyes: 3 x 12
Cable Crossovers: 3 x 12
Incline Dumbbell Press: 3 x 12
Bench Press: 3 x 12
Dips: 3 x 12
Triceps Press: 3 x 12
Triceps Pushdown: 3 x 12
Lying Triceps Press: 3 x 12

Wednesday: Legs
Hack Squat: 3 x 12
Dumbbell Lunges: 3 x 12
Leg Extensions: 3 x 12
Leg Curls: 3 x 12
Jump Squats: 3 x 12

Thursday: Back & Biceps
One Arm Dumbbell Rows: 3 x 12
Lat Pulldown: 3 x 12
Seated Cable Rows: 3 x 12
Bent Over Barbell Rows: 3 x 12
Alternating Bicep Curls: 3 x 12
Hammer Curls: 3 x 12
Cable Curls: 3 x 12
Concentration Curls: 3 x 12

Friday: Plyometrics

Saturday: Cardio

Sunday: Rest

Suggestions For Others

Dream big! Don't underestimate the power of change. Believe in yourself and surround yourself with positive people that support and encourage you. Do your homework! Use the resources available to you like online articles on nutrition, workouts and supplements.

Be strong and focused and really take the time each day to visualize your goals and what you want your body to look like and feel like. We can all be anything we want to be if we want it bad enough. It's a choice and a decision to be consistent and work hard to reach our goals! Go for it!




Saturday, May 2, 2009


Well its official, my cousin Ryan Hinds was the 13th overall pick in this years CFL Draft. Ryan was drafted by the Hamilton Ticats and was the 3rd NCAA Player chosen overall.
Here is a report from the CFL scouts:
Ryan Hinds (defensive back, New Hampshire, 6'1", 190 lbs.) - Hinds is following in the footsteps of current Montreal Alouette Etienne Boulay, starting at cornerback for the Wildcats. With CFL teams using non-imports to play the wide side cornerback position, or seeking free safeties who can cover receivers man-to-man, Hinds' coverage skills will be an asset at the next level. He is a redshirt junior and, therefore, has another year of NCAA eligibility remaining.
Ryan uses Funk Roberts Jump Training to help him to prepare for his football season.

Check out Ryan's official New Hampshire Wildcats page - click here

Funk Roberts


Your Look - Small Shoulders, Narrow Waist, Wide Hips

The key to perfecting your body is balancing your assets. This means adding muscles and toning shoulders and arms, while losing weight all over especially your lower body.

Because your lower body is larger, shedding fat means that you will have to perform higher reps with your butt and leg exercises. 12-15 reps per specific exercise will do. When it comes to your chest, arms and shoulders, compound exercises in the 6-8 rep range will help you build the muscle to even out your lower body.

Try the following routine 3 times per week.

Exercise Routine
Lower Body

Walking lunges – 4 sets
Leg extensions – 4 sets
Leg Curls – 4 sets

Upper Body
Shoulder presses – 3 sets
Chest presses – 3 sets
Lat Pulldowns – 3 sets
Biceps curls and triceps pushdowns - superset – 2 sets

While building muscle above the belt remains a top priority, your first measure of business should be slimming down our body. Make sure you have a lean, mean diet plan

from Muscletech

Friday, May 1, 2009



Kettlebell training is an incredible way to burn fat, build lean muscle, and increase your overall strength and fitness levels. Studies have shown that 20 minutes of kettlebell training will burn more fat and calories than 1 hour of steady cardio.

Through personal experience and that of others I’ve worked with, it is a proven way to help you get you the body you want, and fast!

But what do you do when you stop seeing results? I’m sure we’ve all had a point where the dreaded plateau strikes. I have received numerous emails asking for advice on this, so here goes:

Workout plateaus often occur when your body has gotten used to the workouts and is ready for something more challenging and engaging. The key is to make sure you are not doing the same thing every time you’re working out. What got you to your current state will not necessarily work to progress you further.

When you first began kettlebell training, your body was thinking: ‘ok, how can we make this easier?’ Once it adapts and becomes efficient at performing all the moves and workouts, it no longer has a need to work as hard. Having said that, if your body is constantly being challenged, it will be forced to adapt, and therefore bring you to new levels of fitness. Here are my top 5 tips on breaking out of it:

1. Take an active break - Not seeing results can also be a sign that you’ve been working out too much for your body to take in the benefits of your workouts. By taking a week off working out, this will allow your body to rejuvenate and come back stronger once you’re back at it.

2. Switch it up - Try varying your kettlebell workouts by doings things like adding more reps, decreasing the rest time between sets, different moves, and/or adding a new activity/sport to your workout schedule. If you haven’t noticed already, you’ll be surprised at how well the benefits of kettlebell training transfers over to sports, martial arts, and everyday life activities.

3. Vary the intensity - This is a good way of challenging yourself. Try varying the intensity of your workouts each day, whether it be low, medium, or high intensity. Interval training within a workout session is also beneficial. For example if you’re cycling, try alternating between high intensity for 8 seconds and moderate intensity for 12 seconds for 20 minutes. I find this works well if you really want to work up a sweat but are short on time.

4. Food is fuel - Make sure you are eating enough to power yourself through your workouts. Eat 5 small healthy meals a day, every 3 hours along with 1-2L of water/day. This will help rev your metabolism and keep energy levels up. Each meal should consist of a healthy carb (ie: oatmeal, sweet potato, fruits, vegetables) and lean protein (ie: yogourt, cottage cheese, chicken, eggs, turkey, tofu, whey protein).

5. Get your sleep - Make sure you’re getting enough sleep, as this will allow your body to rest and muscles to recover from your last workout and recharge/energize for the next.

Follow these tips and you’ll be sure to progress your training further.

For kettlebell workout ebooks, check out:

Keep on training,

Estella Hom - “Failure is not an option. Do what you got to do”

Estella Hom, is a Kettlebell Fat Loss Expert, athlete and a graphic designer. She is also a trainer at the Funk Roberts Fitness Boot Camp.

Design and fitness are her two passions. After 4 years of crunching designs in front of a computer, all niters, and very poor eating habits, she earned her Bachelor of Design Degree from York University/Sheridan College and was fat.

All of which changed when she began working out, training with kettlebells and embracing a healthier lifestyle. The fat literally melted off her body and she underwent a complete transformation. She lost 45lbs, 21″ off my body, am down 7 dress sizes, and feel better than ever! She still designs away on her computer but lives a much more athletic and balanced lifestyle.

Check Out Stella amazing transformation story at