RESISTANCE BAND WORKOUT FOR WOMEN

RESISTANCE BAND WORKOUT FOR WOMEN

Skipping OR Jumping Jacks 60 seconds
Standing Shoulder Overhead Press 30 seconds
Squats 30 seconds
Skipping OR Jumping Jacks 60 seconds
Standing Chest Press - 30 seconds
Standing Row - 30 seconds
Skipping OR Jumping Jacks 60 seconds
Standing Biceps Curls - 30 seconds
Triceps Extensions - 30 seconds
Skipping OR Jumping Jacks 60 seconds
Russian Twists 30 seconds

WANT TO REDUCE YOUR WEIGHT AND ILLNESS FOR YOU AND YOUR FAMILY?

FOOD, INC. REVIEW by Davelle Morrison

As a wise computer nerd once said to me if my computer had broken down, think GIGO. Garbage In, Garbage Out. This week I’ll use this in the context of what we put in our bodies. The reality is that I have friends that mock my fondness for eating healthy, however, they seem to catch colds far easier than I do.

The more that we use good quality ingredients in your meals and avoid fast food, the better off we all are. This weekend, I went to see the film Food Inc.

To a foodie like myself, this was the equivalent of seeing a horror film. To see how meat is processed in U.S. factories is truly horrifying to a carnivore such as myself. My only saving grace is that I only purchase organic meat when I cook at home. This movie gave me every encouragement that I need to continue doing so.

The truly sad part in this movie was watching a low-income family visit their local fast food restaurant where they would feed the family for less than $20.

They simply couldn’t justify spending $2.00 on a couple of pears at the grocery store because they could buy a burger for $1.00 at a fast food restaurant. Unfortunately the short term choices that we make can affect us in the long term.

The patriarch of this family now suffers from Type 2 Diabetes forcing the family to spend an additional $230 per month for diabetes medication with the added possibility that he may go blind and be rendered unable to work.

Had they spent the money earlier on better food and cooked more and home, they would not be facing these grim circumstances.

I can’t stress enough that if you want to stay healthy, avoid illness & lose weight spend the additional dollars now and buy organic meat, cheese, milk & eggs.

Don’t wait until you or a loved one have a serious healthy issue before you start to believe in GIGO. Treat your body more like a temple instead of an amusement park.

Davelle Morrison is the owner of Karmic Fitness and has been an avid fitness enthusiast and has completed the Niagara Falls & New York City Marathons.

Easy Veggie Meal Plans!

Kardena Pauza's Easy Veggie Meal Plans for Fat Loss program

Grab your copy here!

www.EasyVeggieMealPlans.com

SUPPLEMENT OF THE MONTH - FISH OIL

Fish Oil, Omega 3 Fatty Acids

Personally I think that eating fatty fish such as salmon is one the single best foods you can eat. It has quality protein and healthy fat.

This combination is like no other in the world. Now if you are not a fish eater, taking a fish oil supplement such as Cygen's High Potencey Fish Oil can be very helpful.

Fish Oil has effects on your body that just can’t be mimicked by other fats or foods

When you combine the slimy but healthy food with exercise, you lose fat.

QUICK FISH FACTS

1. Fish is a great food
2. Consuming 6 grams of fish oil daily plus aerobic exercise excises induces fat loss
3. If you do high-intensity aerobic interval training, you’ll likely lose even more body fat
4. If you’re a fish lover, try to eat it at least two times per week
5. If you do not like fish then supplement with FISH OIL



DON'T EAT ENOUGH FISH? GET CYGEN LABS FISH OIL AT SUPPLEMENTSOURCE.CA

FUNK ROBERTS MEMBERS RECEIVE 10% OFF ALL PRODUCTS ON SUPPLEMENTSOURCE – ENTER “FUNK” WHEN YOU CHECKOUT

Cygen Laboratories High Potency Fish Oil is specifically formulated for maximum absorption and maximum results to meet the intense demands that elite athletes and serious bodybuilders place on their bodies.

With optimum recovery and increased energy levels playing such an important role in the training schedules of these athletes, a high quality fish oil product is an absolute necessity when taking your training to the next level.

Whether you’re training for an upcoming bodybuilding competition, or just looking for a good way to improve your overall health, omega-3 fatty acids are by far one of the most beneficial nutrients on earth.

Studies have shown that supplementing with fish oil promotes good cardiovascular health, relieves joint pain, improves mood, assists in optimal fat metabolism, improving immune function, and relieving inflammation.

Fish Oil and Omega 3 Fatty Acids Video

Looking for a Great Cardio Exercise That Burns a Lot of Calories?

by Davelle Morrison

Look no further than a pair of great running shoes. Running can be one of the most exhilarating forms of cardio.



Since its summer time, stay off the treadmill in the gym and hit the trails or quieter streets in your neighborhood. Asphalt provides greater cushion for your knees so avoid running on the sidewalk if at all possible.



If you are a beginner to the sport, try walking for 1 minute, then running for 1 minute. Alternate between walking and running for a total of 15 minutes.



The following week increase the running time to 2 minutes (while still alternating with 1 minute of walking), the next week, run for 3 minutes, then 4, then 5 minutes the 5th week.



Once you feel comfortable running for 5 minutes, you’ll be okay to run 15 minutes straight. You can increase your distance by 10% each week.


Don’t increase your distance by more than 10% or you’ll risk injury.



Davelle Morrison is the owner of Karmic Fitness, a yoga instructor, an avid runner and has run the Niagara Falls & New York Marathons.


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 your office. Developing our bodies & minds is critical to achieving optimal health.






Give yourself a FIT Body, FIRM Arms, Butt & Core, & a FAB Weekend of Fit Transformation on August 28-30th. The weekend only costs $375 if you register before the end of July and has an incredible value of $1,300 including some great gifts from Starbucks, Elixir Organic Spa and fitness DVDs from E1 Entertainment. Don’t be disappointed avoid a sellout, sign up now at http://www.fitfirmandfab.com/

CARDIO TRAINING AT HOME

Determine Your Method of Cardio Training

If your main goal is to build muscle, you might think you won’t need to do a great deal of cardio training in the first place. However, including some cardio in your workout program does tend to help with nutrient partitioning, driving nutrients towards the muscle cells rather than the fat cells.


You can either choose to perform bouts of cardio between your strengthening movements, making it more like a calorie burning circuit training program, or perform cardio all at once, after your strength training. You can also do cardio training in a separate session.


Do note that if your focus is on developing strength, you’re better off resting completely between sets to allow your body to recover, and performing cardio at another time.

At-Home Cardio Options
Some good options for at-home cardio include:

1. Running up and down a set of stairs
2. Jumping rope
3. Step-ups on an oversize box or step the higher the box, the better the cardiovascular benefits you’ll get
4. Burpees

These options are best used as an interval training exercise (going for 30 to 60 seconds hard, coupled with one minute of rest), which is ideal for at-home workouts since they are quick to complete and help burn fat more effectively

Funk Roberts

BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY

BEFORE - 205LBS AND AFTER - 190LBS

I preach to my clients that diet and nutrition is the #1 aspect of losing weight – 1 month ago I weighed 205lbs and now I’m 190lbs ripped. The biggest part of my loss was tweaking my nutrition – not going crazy and trying to rip down – just a few things that really made a difference. Eating breakfast was the key.

Many people trying to lose weight skip breakfast so they can save some calories. NO NO NO! This is a big mistake. Blood sugar is the body’s most powerful hunger signal. During sleep, your body uses much of the carbohydrate stores in the liver that help maintain healthy levels of blood sugar.

If you skip breakfast, low blood sugar triggers the hunger centre in you brain. The hunger signals can be so powerful that you overcompensate and eat too much at lunch, or snack on bad food for the rest of the day.

The University of Colorado researchers* found that people who eat breakfast maintain weight loss better than those who don’t. In the study, breakfast eaters burned up more calories during the day – probably because they had more energy.

Eating breakfast, particularly if it contains some protein can hold off the hunger monster for hours. Your body converts the amino acids from proteins into blood sugar. Amino’s act as tiny blood sugar time release capsules that keep you from overeating.

Other benefits to eating breakfast is that it aids in weight management, it fuels the body to help provide energy, helps to give you better concentration and problem-solving ability throughout the day.

DO NOT SKIP BREAKFAST!
*(Obesity-Res. 10:78-92,2002)


7 SIMPLE BREAKFAST IDEAS (American Dietetic Association)

1. Ready-to-eat whole-grain cereal topped with fruit and a cup of yogurt
2. Whole-grain waffles topped with peanut butter, fruit or ricotta cheese
3. A whole-wheat pita stuffed with sliced hard-cooked eggs
4. Hot cereal topped with cinnamon, nutmeg, allspice or cloves
5. Peanut butter on a bagel with fresh fruit (banana or apple wedges) and low-fat milk
6. Breakfast smoothie (milk, fruit and teaspoon of bran, whirled in a blender)
7. Vegetable omelet with a bran muffin and orange juice

Funk Roberts
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Detox to Optimize Athletic Performance

Detox to Optimize Athletic
Performance
by Estella Hom

As an athlete, it is important to be at your best and to always be able to perform optimally. To do so requires one to be both mentally and physically fit. Your body is a machine, much like a car.

It requires regular maintenance and is powered by the fuel you give it. If you cut corners and feed it inferior grade fuel, performance will suffer. If you give it the best, premium grade fuel, you will have optimized the chances of high performance.

Having said that, by cutting out all the junk, processed foods, refined sugars, and replacing it with natural foods and healthy fats, you will see a difference.

It has been said that by purging your body of toxins, you will in turn revitalize your mind, keep energy levels high, and body fat down.

In an attempt to optimize my performance and to gain an extra edge, over the last 3 days I decided to go on a Fruit Detox program. Any extra weight and toxins I have is going to hold me back so it must go!

I’m not an endorser on popping pills to achieve end results, and much prefer to do my cleansing through natural foods, which is one of the main reasons why I decided to try Jay Robb’s 3 Day Fruit Flush Detox.

It claims that one can lose as much as 9lbs while on this program, no workouts necessary. Okay, I didn’t quite lose THAT much, but I did come close and couldn’t resist fitting in a couple of kettlebell workouts in between.


After having tried it, I was really surprised that it didn’t leave me hungry all the time and I still had more than enough energy for my workouts. However, I did crave food – especially on Day 1, where I was just consuming whey protein all day.

Other than that, I like how this detox is very natural in the sense that you’re always consuming fruits/protein. The richest food I ever consumed was avocados.

The program was especially easy to follow and keep to since I was swamped with deadlines at work and pretty much tied to my computer all day. I packed all my fruits the night before to save on time.

As for results, I lost 5lbs on the first day alone! Then for the remainder of the time I lost another pound, making it a total of 6lbs by the end of the detox.

Not too shabby at all. I felt cleaner, my abs were flatter, I was revved and ready to go!
I feel great and would definitely do it again. The fact that it’s only for 3 days, I think anyone can do it.

Bottom line: Doing a detox for 3 days is a great way to lose a few quick pounds but not a quick fix solution for weight loss. For the long term, I suggest adopting healthy eating habits that include a good balance of fresh fruits and vegetables, lean proteins, and fats. If you’re in, you’re in all the way!



About Estella
Hi, my name’s Estella Hom. I’m a graphic designer, athlete, and kettlebell fat loss expert and Funk Roberts Bootcamp Trainer. Design and fitness are my two passions.

After 4 years of crunching designs in front of a computer, all niters, and very poor eating habits, I earned my Bachelor of Design Degree from York University/Sheridan College and was fat. All of which changed when I began working out, training with kettlebells and embracing a healthier lifestyle.

The fat literally melted off my body and I underwent a complete transformation. I lost 45lbs, 21″ off my body, am down 7 dress sizes, and feel better than ever! I still design away on my computer but live a much more athletic and balanced lifestyle.

Here, I will share with you tips and secrets to winning the war against body fat, getting more out of your busy life, and achieving your personal best.

Failure is not an option. Do what you got to do.

VERN LOST 23 POUNDS - READ HIS TRANSFORMATION STORY

Decide. Commit. Succeed

Here is Vern’s story on how he was able to lose 23lbs of fat, while gaining muscle, definition and overall confidence.

Day 1: Vern 203lbs Day 90: Vern 180lbs

So after seeing that I tipped the scale at 203lbs, I figured enough was enough and it was time to lose the belly and stop feeling like a bag of crap every morning. Decide. Commit. Succeed.

That’s the P90X mantra.

I wondered if one of these infomercial things could actually work, but after talking to Funk about the program and discovering he uses the same "muscle confusion" techniques in many of his workouts and bootcamps, I figured it had to work (I mean, have you seen Funk without a shirt!?!?!).

Approximately $200 later ($120 for the program, $60 for the chin up bar, $20 for a resistance band) I was on my way to losing the fat and gaining some muscle, definition, and an overall good feeling (not to mention confidence!) all in the comfort of my own home.

“That's about the same you'd pay for a gym membership.”




All joking aside though, dropping from 203lbs to 180lbs in 90 days was no easy task.

You have to be dedicated and very disciplined to pull this thing off. Not only was I doing grueling workouts 6 days a week, but my diet had to change dramatically as well.

What did that mean?

NO JUNK FOOD - Absolutely no junk food (chips, candy, pizza, fast food, etc) - all out the door (no exceptions!!!)

NO BEER - No beer - for a guy that usually has 9 beers in a good night out, I had 9 beers over the entire 90 days. That's not to say I gave drinks all together, but when I did, it was vodka/water or scotch on the rocks. No pop and no juice to mix. That's useless sugar.

EAT SMALLER PORTIONS - Start eating smaller portions more frequently…OF THE RIGHT FOODS! Your body needs certain things to recover. Ask Funk - he'll help you out.

EAT MORE FREQUENTLY - Funk had some great diet tips for me in terms of how to space out eating and what to eat at certain times (i.e. If you really want to eat something later in the evening, protein shake or nuts are great)

PREPARE MENTALLY - Having to do about an hour of intense workouts each day means that you need the mental discipline to finish work, battle the traffic home, and still have the mindset to get changed and right to the workout as soon as you walk in the door.





Some of the P90X exercises can be pretty intense when you first start - that's where Funk comes in. He has put together some really amazing sessions that are a perfect "replacement" for a P90X workout. For example, if you can't keep up with the "Ab Ripper X" (16mins of sheer hell)

Funk's 50 is something you can use to stay on pace and build the foundation you need to take it to the next level when you are ready.

I didn’t stick to the Ab routine as much as I should have (hence not a much definition as the commercials), but that's the goal for the end of summer!

P90X legs and back making your legs feel limp? Funk's jump training is another great program that you can substitute to strengthen up those primary muscles for when you're ready to:

'Bring it'.

STATS DAY 1 - 203lbs
DAY 2 - 180lbs

VERN’S 5 TIPS TO LOSING 23 LBS IN 90 DAYS

1. Stay Committed. It's hard at first, but it will get easier if you stick with it and don't take days off.

2. Track Your Progress. Write down how many reps and what weights you used so you can try to improve the next time.

3. Eat Properly. The Workouts are only half the battle, you need to eat RIGHT.

4. Get Your Mind Right. If you think you can't do it, you won't. Stay positive and squash that voice in your head.

5. Take Progress Pictures. You see yourself everyday, so the changes might not look like much to you. Nothing is more motivating that comparing 30-day progress pictures to what you started out with.

Look at my pics - the proof is in the (non-fat) pudding.

Decide. Commit. And you will Succeed.

Vernon Puchoon

Body transformation Success

CLICK HERE TO GET P90X SHIPPED

TO YOU FOR FREE!

MUST LIVE IN CANADA

AVOID THE "ALL OR NOTHING" MENTALITY

Have you had plans to exercise five times one week and the first day something happened and you didn't exercise? When this happens, many people give up on the rest of the week. This is known as the All or Nothing Mentality.

Keep away from this - it doesn't work. If you approach your exercise and nutrition program in that manner, you set yourself up for failure. Allow for flexibility in your exercise plans and know one missed day is not a setback.

Funk Roberts
www.funkrobertsfitness.com

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LOSE WEIGHT AND GAIN STRENGTH WORKOUT

FUNK'S SINGLE KETTLEBELL BOOTCAMP WORKOUT #1

Here is one of my killer bootcamp single kettlebell workouts that I usually do Monday mornings when I wake up. The circuit prepares me for the week I have ahead, whether it be the daily grind at work, muay thai training, gym workouts, writing articles and e-books, or dealing with my Funk Fitness Boot Camp trainees (hahaha)…this is the ultimate workout both physically and mentally .







“There is no better way to burn fat than with a few high rep sets of kettlebell swings, snatches, and clean and jerks. These killer ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work the more calories you burn. This is why sprinters are ripped to shreds and marathon runners have a skinny-fat look”. – Mike Mahler – Visit http://www.mikemahler.com/ for more info.


Mike Mahler, a kettlebell instructor, expert and strength coach, indicates, like weight training, there are five areas that are worth focusing on for balanced development of the body 5 Pillars of Strength Exercises and my workout incorporates them all. The Five Pillars -Press, Pull, Squat, Lower Body Pull, Core.


Your entire body will be targeted with this workout and can be done by both women and men. My workout, challenges your strength and conditioning by doing each exercise for 30 seconds one after the other. I do 2 rounds and usually take about 15-20 minutes; you have to be focused. I’ll begin with 2-3 minutes of skipping and end off with 5 minutes of stretching.

Because using kettlebells are ballistic, there are so many more muscles being used at the same time accelerating your fat burning and muscle building.

Within a month from adding this workout to my regimen I can truly say that my body is WAY more sculpted then before. I can’t see why every person – man or woman - does not have a kettlebell in their house. They are inexpensive and have so many benefits to your overall fitness and health.

This workout is tough, so if you are a beginner to using the kettlebell, this may not be where you want to start. I have posted different levels of workouts to choose from, so when you get comfortable using kettlebells, start with the Bronze Workout and move to next workout each week.

BRONZE WORKOUT – Perform each exercise for 8-10 reps each for 2 sets; Rest 30 seconds between sets.

SILVER WORKOUT (REPS-CIRCUIT) – Perform each exercise on after the other – 8-10 reps each and rest for 90 seconds between sets – do 2 sets of the circuit – total 2 sets

GOLD WORKOUT (TIME-CIRCUIT) – Perform each exercise for 30 seconds, one after the other. Rest for 90 seconds and then repeat for 2 more rounds for total of 2 rounds

PLATINUM WORKOUT (TIME-CIRCUIT) - Perform each exercise for 30 seconds, one after the other. Add 1 minute skipping intervals in between each exercise. That’s 18 minutes straight without rest.


FUNK BOOTCAMP SINGLE KETTLEBELL GOLD WORKOUT

Try this workout twice a week and I guarantee you will see a major difference in your body within 4 weeks. I used 35 and 30 pound kettlebells for this workout.

1 ROUND = PERFORM AS MANY REPS YOU CAN OF EACH EXERCISE FOR 30 SECONDS WITH NO REST IN BETWEEN. THEN REST FOR 90 SECONDS AND COMPLETE ANOTHER ROUND

SKIPPING WARM UP - 2-5 minutes
AROUND THE BODY – 10 reps clockwise – 10 reps counter clockwise
HALOS – 10 reps clockwise – 10 reps counter clockwise

EXERCISE FOR ROUNDS
ONE ARM KETTLEBELL SWINGS RIGHT – 30 SEC
ONE ARM KETTLEBELL SWINGS LEFT – 30 SEC
PASS - PASS - PASS - SHOOT – 30 SEC
SQUAT AND PRESS RIGHT – 30 SEC
SQUAT AND PRESS LEFT – 30 SEC
STANDING TRICEPE EXTENSIONS – 30 SEC
FIGURE EIGHTS – 30 SEC
HALF SQUAT BICEPS CURLS – 30 SEC
KETTLBELL SQUAT AND KICK – ALTERNATE – 30 SEC
BENT-OVER ROWS RIGHT – 30 SEC
BENT OVER ROWS LEFT – 30 SEC
CATCHER CALF RAISES - 30 SEC
WOODCHOPPERS – RIGHT – 30 SEC
WOODCHOPPERS – LEFT – 30 SEC
WINDMILLS – RIGHT – 30 SEC
WINDMILLS – LEFT – 30 SEC

GOOD LUCK


What Kettlebell weight is good for me?
BY Michael George Russian Kettlebell Challenge (RKC) certified kettlebell instructor http://www.riversidekettlebells.com/


Are you out of shape or older? Do you have little experience with weight training?A woman should probably start anywhere in the 10 lb to 15 lb. range.Men should consider the 26 lb. (12 kg). Maybe even the 18 lb. (8 kg).

Are you in average to good shape? Do you have some experience in weight training?An average woman should start with an 18 pounder (8 kg).An average man should start with a 35 pounder (16 kg). “An average man should start with a 35-pounder (16 kg). It does not sound like a lot but believe it; it feels a lot heavier than its weight suggests!
-— Pavel Tsatsouline, Enter The Kettlebell

Are you in excellent shape?Are you experienced in weight training? A strong woman can go for a 26-pounder (12 kg). Some women will advance to a 35-pounder.A strong man can start with a 44-pounder (20 kg), but there is no shame is using a 35-pounder (16 kg). Most men progress to a 53-pounder (24 kg), the standard issue in the Russian military.