One of my Favorite Combination Lifts!
Combo's are great for saving time in the gym or at the club, and definitely kick your butt!
You can use the dumbbell squat to dumbbell romanian deadlift for either a fat loss or muscle gain protocol. Your choice ;)
If I were looking for some intense new muscular recruitment, go heavy and leave nothing behind.
If you want some fat loss on nyour plate, try sticking with this exercise movement for greater than 45 seconds. You might be able to crank out 5-6 reps to the left and then 5-6 back to the right.
enjoy.
and sorry about the audio... the studio has TALL ceilings.LOL
Robert Belley Fitness and Boot Camps in Marshfield Combination Lift - Dumbbell Squat to Romanian Deadlift from Robert Belley on Vimeo.
Saturday, December 20, 2008
Tuesday, December 16, 2008
New Footage - Robert Belley Fitness in Marshfield
Hey y'all! Here's some footage of the Marshfield studio at 1775 Ocean Street.
Robert Belley Fitness and Boot Camps in Marshfield Opened! Welcome Pembroke and Duxbury too! from Robert Belley on Vimeo.
Tuesday, November 4, 2008
Vote!
I don't care what political party you do or do not belong to but you better vote.
Every vote does count!
Find you local polling office, get your ballot and fill in the few simple ovals.
Took me all of 2 minutes this morning in Pembroke, Massachusetts at the Bryantville Elementary School. Plus I bumped into one of my old school friends. Turns out she's a teacher in my town these days.
Pretty cool stuff ;)
And don't forget the new studio is coming in just a couple of weeks in Marshfield!!
Rob
Every vote does count!
Find you local polling office, get your ballot and fill in the few simple ovals.
Took me all of 2 minutes this morning in Pembroke, Massachusetts at the Bryantville Elementary School. Plus I bumped into one of my old school friends. Turns out she's a teacher in my town these days.
Pretty cool stuff ;)
And don't forget the new studio is coming in just a couple of weeks in Marshfield!!
Rob
Wednesday, October 29, 2008
Pumpkin Recipes just in time for Halloween!!
This is a great time of year for Pumpkin recipes!
Try some of these out for a healthy alternative to less flattering belly dishes of the like.
#1
1/2 Cup Canned Pumpkin, not pie mix
1/2 Cup Cottage Cheese
1 oz crushed walnuts
Cinnamon, as needed
Directions:Mix and Enjoy
#2
1/2 Cup Canned Pumpkin
Cooked Oats
Cinnamon or nutmeg to flavor
Directions:
Cook Oatmeal to cannister directions, mix with canned pumpkin and spices and enjoy.
One step further, add real vanilla bean or vanilla.
#3
500 g butternut pumpkin, peeled, deseeded and coarsely grated
1 1/4 Cups Cottage Cheese
3 Eggs, lightly beaten
1 Brown Onion, coarsely grated
4 Scallions, finely chopped
1/4 Cup Carrots, shredded
1 Cup Whole Wheat Flour
Olive Oil for cooking
Directions:
Combine pumpkin, cottage cheese, eggs, brown onion, scallions, carrots and whole wheat flour in a large bowl. Season with salt and pepper.
Heat a large non-stick skillet over medium-high heat with olive oil. Shape 1/4 cup quantities of pumpkin mixture into patties. Place around edge of pan, allowing room for them to expand. Cook for 3 minutes or until golden brown. Turn and cook for a further 2 - 3 minutes or until golden.
Eat and enjoy.
Robert Belley BS, CPT, YCS
Robert Belléy Fitness and Boot Camps
Readers Choice Award, Best Weight Loss Service
Marshfield studio - 1775 Ocean St.,
Pembroke satellite - 140 Center St.
www.RBFit.com
Try some of these out for a healthy alternative to less flattering belly dishes of the like.
#1
1/2 Cup Canned Pumpkin, not pie mix
1/2 Cup Cottage Cheese
1 oz crushed walnuts
Cinnamon, as needed
Directions:Mix and Enjoy
#2
1/2 Cup Canned Pumpkin
Cooked Oats
Cinnamon or nutmeg to flavor
Directions:
Cook Oatmeal to cannister directions, mix with canned pumpkin and spices and enjoy.
One step further, add real vanilla bean or vanilla.
#3
500 g butternut pumpkin, peeled, deseeded and coarsely grated
1 1/4 Cups Cottage Cheese
3 Eggs, lightly beaten
1 Brown Onion, coarsely grated
4 Scallions, finely chopped
1/4 Cup Carrots, shredded
1 Cup Whole Wheat Flour
Olive Oil for cooking
Directions:
Combine pumpkin, cottage cheese, eggs, brown onion, scallions, carrots and whole wheat flour in a large bowl. Season with salt and pepper.
Heat a large non-stick skillet over medium-high heat with olive oil. Shape 1/4 cup quantities of pumpkin mixture into patties. Place around edge of pan, allowing room for them to expand. Cook for 3 minutes or until golden brown. Turn and cook for a further 2 - 3 minutes or until golden.
Eat and enjoy.
Robert Belley BS, CPT, YCS
Robert Belléy Fitness and Boot Camps
Readers Choice Award, Best Weight Loss Service
Marshfield studio - 1775 Ocean St.,
Pembroke satellite - 140 Center St.
www.RBFit.com
Tuesday, October 28, 2008
Alabama Fat Tax! A sign of things to come?
Wow! A state that may punish those who wish not to be healthy. I think its a good idea.
It may not be the right means or right way, but IT IS for the people's benefit.
I suppose having the state intervene may be a great way to get people to finally start caring about their own health. Not enough American's do. Our obesity rate is out of control. It's easily manageable. So long as you love yourself enough to NOT put your loved ones through the strain of disease and your own death.
I'm for anything that will promote people to start paying attention to their own life. TV's, fattening fast food and lethargy will suck you into a vortex of medicine, irritability, poor health and worse.... faster death. Maybe not the death of life ceasing, but the death of the human soul.
Have a read of this article I found over at The Roots.
Robert Belley
Marshfield Fitness and Boot Camps in Massachusetts
The Fat Tax
Alabama tells its workers to slim down or pay. What's wrong with that?
TheRoot.com
Updated: 2:56 PM ET Oct 22, 2008
Oct. 23, 2008--The state of Alabama has issued a warning to its state workers: Get fit or pay up.
In August, the Alabama State Employees' Insurance Board approved a plan that will charge workers an additional $25 to cover their insurance premiums, if they don't take advantage of free health screenings available to all state employees. The program, to begin in January, will require state workers to receive medical screenings for body mass index and health problems such as high blood pressure, high cholesterol and obesity.
Critics have panned this as a "fat tax" that unfairly punishes people for their genetic predispositions. Others argue that the measure amounts to lawful discrimination that infringes on the right of free will, much like the state's 2004 decision to offer a discount to non-smoking employees.
Nonsense. This is an opportunity, not punishment. It is an important step toward better preventive care at a time when health costs are soaring and Americans are in increasing denial about their ever-ballooning weight. And the state is offering a free—yes, free—jumpstart. Under the plan, state employees are being asked to go to a free health screening, and if necessary, a free doctor's consultation. If those screenings show that a person is predisposed to illness due to their weight or other conditions, they will be offered help to begin to address their health issues. Only if workers fail to take advantage of the free screening will they be charged the additional $25.
Alabamans are clearly in need. Varying reports place Alabama with the second or third highest rate of obesity in the country. The Birmingham News confirms this southern state has the country's highest rate of stroke and third-highest rate of infant mortality.
Americans shouldn't feel ashamed of owning up to their fatness. The war on obesity has gone international. In Argentina, the Senate recently passed an Obesity Law, declaring obesity and eating disorders as diseases eligible for treatment under the state's health-care programs. Meanwhile, Mexico is hard at work pushing "Vamos Por Un Million de Kilos" (Let's Lose a Million Kilos), a national campaign to get Mexicans to cut the country's collective weight by nearly two million pounds. The project is one of several new efforts to prevent Mexico from joining the United States as one of the world's fattest countries.
Of course, governments are not taking these steps out of mere concern. It makes sense for their bottom lines as health costs surge. But what's wrong with bottom-line motivations if it helps people? It may be a financial ultimatum, but it's not a state-mandated diet. It may affect individual choice, but it's being done to prevent an even heavier strain on an already burdened system that must cover many.
We already know that mass denial has resulted in rising obesity rates in both adults and children. Childhood obesity rates have soared—leading pediatricians to begin treating young patients with hypertension, sleep apnea, diabetes and orthopedic issues. As a nation, we are also pushing our neglectful lifestyles and habits off on our children. What is the point of promising a better life to our kids, if we are setting them up to be physically unable to enjoy it?
African Americans should be particularly concerned: The Center for Disease Control (CDC) says that nearly half of black women are overweight or obese, and black people overall are 1.4 times more likely to be obese than non-Hispanic whites. Now is not the time to resist efforts to make us healthier. Fat and happy is out. And in Alabama, at least, death and taxes are in, if in reverse order.
Michael Arceneaux is a regular contributor to The Root.
Return to The Root Homepage
URL: http://www.theroot.com/id/48533
It may not be the right means or right way, but IT IS for the people's benefit.
I suppose having the state intervene may be a great way to get people to finally start caring about their own health. Not enough American's do. Our obesity rate is out of control. It's easily manageable. So long as you love yourself enough to NOT put your loved ones through the strain of disease and your own death.
I'm for anything that will promote people to start paying attention to their own life. TV's, fattening fast food and lethargy will suck you into a vortex of medicine, irritability, poor health and worse.... faster death. Maybe not the death of life ceasing, but the death of the human soul.
Have a read of this article I found over at The Roots.
Robert Belley
Marshfield Fitness and Boot Camps in Massachusetts
The Fat Tax
Alabama tells its workers to slim down or pay. What's wrong with that?
TheRoot.com
Updated: 2:56 PM ET Oct 22, 2008
Oct. 23, 2008--The state of Alabama has issued a warning to its state workers: Get fit or pay up.
In August, the Alabama State Employees' Insurance Board approved a plan that will charge workers an additional $25 to cover their insurance premiums, if they don't take advantage of free health screenings available to all state employees. The program, to begin in January, will require state workers to receive medical screenings for body mass index and health problems such as high blood pressure, high cholesterol and obesity.
Critics have panned this as a "fat tax" that unfairly punishes people for their genetic predispositions. Others argue that the measure amounts to lawful discrimination that infringes on the right of free will, much like the state's 2004 decision to offer a discount to non-smoking employees.
Nonsense. This is an opportunity, not punishment. It is an important step toward better preventive care at a time when health costs are soaring and Americans are in increasing denial about their ever-ballooning weight. And the state is offering a free—yes, free—jumpstart. Under the plan, state employees are being asked to go to a free health screening, and if necessary, a free doctor's consultation. If those screenings show that a person is predisposed to illness due to their weight or other conditions, they will be offered help to begin to address their health issues. Only if workers fail to take advantage of the free screening will they be charged the additional $25.
Alabamans are clearly in need. Varying reports place Alabama with the second or third highest rate of obesity in the country. The Birmingham News confirms this southern state has the country's highest rate of stroke and third-highest rate of infant mortality.
Americans shouldn't feel ashamed of owning up to their fatness. The war on obesity has gone international. In Argentina, the Senate recently passed an Obesity Law, declaring obesity and eating disorders as diseases eligible for treatment under the state's health-care programs. Meanwhile, Mexico is hard at work pushing "Vamos Por Un Million de Kilos" (Let's Lose a Million Kilos), a national campaign to get Mexicans to cut the country's collective weight by nearly two million pounds. The project is one of several new efforts to prevent Mexico from joining the United States as one of the world's fattest countries.
Of course, governments are not taking these steps out of mere concern. It makes sense for their bottom lines as health costs surge. But what's wrong with bottom-line motivations if it helps people? It may be a financial ultimatum, but it's not a state-mandated diet. It may affect individual choice, but it's being done to prevent an even heavier strain on an already burdened system that must cover many.
We already know that mass denial has resulted in rising obesity rates in both adults and children. Childhood obesity rates have soared—leading pediatricians to begin treating young patients with hypertension, sleep apnea, diabetes and orthopedic issues. As a nation, we are also pushing our neglectful lifestyles and habits off on our children. What is the point of promising a better life to our kids, if we are setting them up to be physically unable to enjoy it?
African Americans should be particularly concerned: The Center for Disease Control (CDC) says that nearly half of black women are overweight or obese, and black people overall are 1.4 times more likely to be obese than non-Hispanic whites. Now is not the time to resist efforts to make us healthier. Fat and happy is out. And in Alabama, at least, death and taxes are in, if in reverse order.
Michael Arceneaux is a regular contributor to The Root.
Return to The Root Homepage
URL: http://www.theroot.com/id/48533
Saturday, October 25, 2008
Have You Seen Marshfield fitness or Marshfield Boot Camp yet?
Have you seen it yet??
Robert Belley Fitness and Boot Camps
Marshfield Fitness and Marshfield Boot Camps
Robert Belley Fitness and Boot Camps
Marshfield Fitness and Marshfield Boot Camps
The Advanced Performance Presidential Champions Program
So last year I decided to sign up for the President's Challenge at presidentschallenge.org.
Pretty stoked bout this.
I know why does a fitness professional get all excited about signing up for a challenge that should just be a part of their every day lifestyle? Well its fun to record and track your fitness. It's really quite a motivating tool.
It holds me accountable to my own training, just as I do for my boot campers, private and online training clients. Much like you may be held accountable to a running partner or coach.
I was so amped when I started that I decided to up the ante and go for the Advanced Performance program. I love a challenge and love competing against myself. If I fall off the wagon for a couple of days I have this screen staring me in the face letting me know it!
Not too mention my gut. Haha
Basically it states that I have to do double to earn each reward period. So to get my bronze certificate I had to earn 40,000 points. Gold is 160,000!
As of late September I hit my goal of Gold within one year! I'm currently at 208,913 points!
To give you a frame of reference, if you run an 8 minute-mile-pace for 60 minutes its 754 points.
That's a lot of effort to get to 160,000! Basically running 1,600 miles or 31 miles a week. I know there are millions of people who produce this amount of work in a week with their fitness but unfortunately there are hundred of millions who do not.
I try to lead by example. Besides, if I were fat and out-of-shape would you really believe any fitness or nutrition advice that came out of mouth? I wouldn't.
The cool part is, once you get to 160,000 points in the Advanced Performace they encourage you to strive for Platinum! 1,000,000 points!!! Or with running alone 9,947 miles.LOL. Thank goodness I do a mix of activities but I'm guessing by the age of 35 or so I'll hit that number. So far I'm nearly 21% there within a year.
So that's my goal.
What kind of goal have you set for yourself?
Do you even have one right now?
Or do you JUST want to lose some weight???
The latter never works for long term success.
Trust me
Willing you the greatest success,
Rob
Robert Belley Fitness and Boot Camps
Pembroke fitness
Marshfield fitness
Pretty stoked bout this.
I know why does a fitness professional get all excited about signing up for a challenge that should just be a part of their every day lifestyle? Well its fun to record and track your fitness. It's really quite a motivating tool.
It holds me accountable to my own training, just as I do for my boot campers, private and online training clients. Much like you may be held accountable to a running partner or coach.
I was so amped when I started that I decided to up the ante and go for the Advanced Performance program. I love a challenge and love competing against myself. If I fall off the wagon for a couple of days I have this screen staring me in the face letting me know it!
Not too mention my gut. Haha
Basically it states that I have to do double to earn each reward period. So to get my bronze certificate I had to earn 40,000 points. Gold is 160,000!
As of late September I hit my goal of Gold within one year! I'm currently at 208,913 points!
To give you a frame of reference, if you run an 8 minute-mile-pace for 60 minutes its 754 points.
That's a lot of effort to get to 160,000! Basically running 1,600 miles or 31 miles a week. I know there are millions of people who produce this amount of work in a week with their fitness but unfortunately there are hundred of millions who do not.
I try to lead by example. Besides, if I were fat and out-of-shape would you really believe any fitness or nutrition advice that came out of mouth? I wouldn't.
The cool part is, once you get to 160,000 points in the Advanced Performace they encourage you to strive for Platinum! 1,000,000 points!!! Or with running alone 9,947 miles.LOL. Thank goodness I do a mix of activities but I'm guessing by the age of 35 or so I'll hit that number. So far I'm nearly 21% there within a year.
So that's my goal.
What kind of goal have you set for yourself?
Do you even have one right now?
Or do you JUST want to lose some weight???
The latter never works for long term success.
Trust me
Willing you the greatest success,
Rob
Robert Belley Fitness and Boot Camps
Pembroke fitness
Marshfield fitness
Thursday, October 9, 2008
Steroids...A Bodybuilding TRUTH
This is a deleted scene from a movie that came out not to long ago, "Bigger, Stronger, Faster".
Pretty interesting flick that I suggest any and all guys and gals who lift for aesthetic purposes chek out. Especially young kids, in the presence of reputable professionals with a view and discussion afterwards. It's important for people to know the truth.
Girls, LISTEN to the last minute especially to hear the words from a young former female bodybuilder and what's fake on their physiques...its not just breasts.
Check this out,
Take this with a grain of salt, your supplement is bogus.
This is what "Supplement" models who look like action figures actually use.
So don't worry guys, it's not that you can't have an amzing body, but, to look like that, you'd have to risk too much for my taste.
Rob Belley
BSc, CPT, YCS
Pretty interesting flick that I suggest any and all guys and gals who lift for aesthetic purposes chek out. Especially young kids, in the presence of reputable professionals with a view and discussion afterwards. It's important for people to know the truth.
Girls, LISTEN to the last minute especially to hear the words from a young former female bodybuilder and what's fake on their physiques...its not just breasts.
Check this out,
Take this with a grain of salt, your supplement is bogus.
This is what "Supplement" models who look like action figures actually use.
So don't worry guys, it's not that you can't have an amzing body, but, to look like that, you'd have to risk too much for my taste.
Rob Belley
BSc, CPT, YCS
Friday, September 26, 2008
Another Study, More PROOF that Protein is a Fat Loss Champ!
In a study recently, it was again validated that a higher protein breakfast helped curb hunger over 3-4 hour period as opposed to a lower protein breakfast.
Both groups were fed the same amount of calories and the same meal - a custard dish.
The only difference a slight macronutrient ratio of the custards make-up.
One group ate a macronutrient ratio of 10-55-35 (protein-carb-fat).
The other 25-55-20 (pro-carb-fat).
The group who ate the custard protein dish with the 25% of protein value felt fuller longer than the 10% group after a 3-4 hour period (just prior to lunch).
Here's the study from PubMed:
Comparison of the effects of a high- and normal-casein breakfast on satiety, 'satiety' hormones, plasma amino acids and subsequent energy intake.
Veldhorst MA, Nieuwenhuizen AG, Hochstenbach-Waelen A, Westerterp KR, Engelen MP, Brummer RJ, Deutz NE, Westerterp-Plantenga MS.
Department of Human Biology, Nutrition and Toxicology Research Institute Maastricht (NUTRIM), Maastricht University, PO Box 616, Maastricht 6200 MD, The Netherlands.
The present study compared the effects of a high- and normal-casein-protein breakfast on satiety, 'satiety' hormones, plasma amino acid responses and subsequent energy intake. Twenty-five healthy subjects (BMI 23.9 (sem 0.3) kg/m2; age 22 (sem 1) years) received a subject-specific standardised breakfast (20 % of daily energy requirements): a custard with casein as the single protein source with either 10, 55 and 35 (normal-casein breakfast) or 25, 55 and 20 (high-casein breakfast) % of energy (En%) from protein, carbohydrate and fat respectively in a randomised, single-blind design. Appetite profile (visual analogue scale; VAS), plasma glucose, insulin, glucagon-like peptide 1, ghrelin and amino acid concentrations were determined for 4 h; here the sensitive moment in time for lunch was determined. Subjects came for a second set of experiments and received the same custards for breakfast, and an ad libitum lunch was offered at 180 min after breakfast; energy intake was assessed. There were increased scores of fullness and satiety after the 25 En% casein-custard compared with the 10 En% casein-custard, particularly at 180 min (26 (sem 4) v. 11 (sem 5) mm VAS; P < 0.01) and 240 min (13 (sem 5) v. - 1 (sem 5) mm VAS; P < 0.01). This coincided with prolonged elevated plasma amino acid concentrations; total amino acids and branched-chain amino acids were higher after the 25 En% casein-custard compared with the 10 En% casein-custard at 180 and 240 min (P < 0.001). There was no difference in energy intake (3080 (sem 229) v. 3133 (sem 226) kJ for 25 En% and 10 En% respectively; NS) from the ad libitum lunch. In conclusion, a breakfast with 25 % of energy from casein is rated as being more satiating than a breakfast with 10 % of energy from casein at 3 and 4 h after breakfast, coinciding with prolonged elevated concentrations of plasma amino acids, but does not reduce subsequent energy intake.
PMID: 18634717 [PubMed - as supplied by publisher]
I know that's alot to read ;) but hopefully this will help remind you that higher protein meals HELP in your journey to fat loss to help supress unneeded and randomized eating.
So get in more protein and skip the office muffins!
Your hips and belly will thank me later,
Dedicated to your success folks,
Rob
Robert Belley Fitness
Both groups were fed the same amount of calories and the same meal - a custard dish.
The only difference a slight macronutrient ratio of the custards make-up.
One group ate a macronutrient ratio of 10-55-35 (protein-carb-fat).
The other 25-55-20 (pro-carb-fat).
The group who ate the custard protein dish with the 25% of protein value felt fuller longer than the 10% group after a 3-4 hour period (just prior to lunch).
Here's the study from PubMed:
Comparison of the effects of a high- and normal-casein breakfast on satiety, 'satiety' hormones, plasma amino acids and subsequent energy intake.
Veldhorst MA, Nieuwenhuizen AG, Hochstenbach-Waelen A, Westerterp KR, Engelen MP, Brummer RJ, Deutz NE, Westerterp-Plantenga MS.
Department of Human Biology, Nutrition and Toxicology Research Institute Maastricht (NUTRIM), Maastricht University, PO Box 616, Maastricht 6200 MD, The Netherlands.
The present study compared the effects of a high- and normal-casein-protein breakfast on satiety, 'satiety' hormones, plasma amino acid responses and subsequent energy intake. Twenty-five healthy subjects (BMI 23.9 (sem 0.3) kg/m2; age 22 (sem 1) years) received a subject-specific standardised breakfast (20 % of daily energy requirements): a custard with casein as the single protein source with either 10, 55 and 35 (normal-casein breakfast) or 25, 55 and 20 (high-casein breakfast) % of energy (En%) from protein, carbohydrate and fat respectively in a randomised, single-blind design. Appetite profile (visual analogue scale; VAS), plasma glucose, insulin, glucagon-like peptide 1, ghrelin and amino acid concentrations were determined for 4 h; here the sensitive moment in time for lunch was determined. Subjects came for a second set of experiments and received the same custards for breakfast, and an ad libitum lunch was offered at 180 min after breakfast; energy intake was assessed. There were increased scores of fullness and satiety after the 25 En% casein-custard compared with the 10 En% casein-custard, particularly at 180 min (26 (sem 4) v. 11 (sem 5) mm VAS; P < 0.01) and 240 min (13 (sem 5) v. - 1 (sem 5) mm VAS; P < 0.01). This coincided with prolonged elevated plasma amino acid concentrations; total amino acids and branched-chain amino acids were higher after the 25 En% casein-custard compared with the 10 En% casein-custard at 180 and 240 min (P < 0.001). There was no difference in energy intake (3080 (sem 229) v. 3133 (sem 226) kJ for 25 En% and 10 En% respectively; NS) from the ad libitum lunch. In conclusion, a breakfast with 25 % of energy from casein is rated as being more satiating than a breakfast with 10 % of energy from casein at 3 and 4 h after breakfast, coinciding with prolonged elevated concentrations of plasma amino acids, but does not reduce subsequent energy intake.
PMID: 18634717 [PubMed - as supplied by publisher]
I know that's alot to read ;) but hopefully this will help remind you that higher protein meals HELP in your journey to fat loss to help supress unneeded and randomized eating.
So get in more protein and skip the office muffins!
Your hips and belly will thank me later,
Dedicated to your success folks,
Rob
Robert Belley Fitness
Monday, September 22, 2008
Wii Fitness Hilarious!! Must See TV!
You have to see this video. Saw it at the Ryan Lee Boot Camp 3 this weekend in Stamford, CT.
Absolutely hilarious!
Really puts Wii video-game-play and laziness into consideration.
This is must see tv!
Enjoy!
Absolutely hilarious!
Really puts Wii video-game-play and laziness into consideration.
This is must see tv!
Enjoy!
Saturday, September 20, 2008
My fantastic weekend in Stamford Connecticut with Elite Fitness Pros
I'm here at the Ryan Lee Boot Camp in Stamford Connecticut. It's been great catching up with all of my colleagues who I rarely get to see as we are spread out across the country.
One of my favorites is Dax Moy. Man this guy has great energy and hilarious stories. Plus today is his 38th birthday. Brother rocks!
A couple other are Steven Cabral and Eric Cressey. Two other fantastic fitness professionals, who actually live in Massachusetts...although it's still nice to hang and enjoy casual conversations ;)
Brian Grasso always rocks! I'm actually flying to Chicago in April to check him in out in some athletic action. Plus hang with some of my Chicago/Schaumburg friends.
Ryan Lee is always a tremendous host and outdoes himself each event. This guy totally outs his passion into this industry. He even cried on stage this year. Very emotional moment.
Been hanging with my good friend Victor Hurtuk the whole weekend too. He and his family are beautiful people. I usually stay with them the first night driving down through Connecticut. Always a blast with this guy!
Tomorrow I have some IYCA seminar to devour and revel within. Pumped!
Plus a dip in the pool in the AM.
Celebrity trainer to Jennifer Garner, Cindy Crawford and countless other celebs Valerie Waters is here too. She's always beautiful.
Ran into a local Pembroke trainer too. Dave. Great guy. We may be coming up with some cool fitness plans for the town of Pembroke. Can't wait to brainstorm with him.
Well I'm just in between sessions and the last of the day is about to start.
Take care, and me taking the time to stay advanced and elite in this field only helps the rest of us as a big training family ;)
Rob Belley
One of my favorites is Dax Moy. Man this guy has great energy and hilarious stories. Plus today is his 38th birthday. Brother rocks!
A couple other are Steven Cabral and Eric Cressey. Two other fantastic fitness professionals, who actually live in Massachusetts...although it's still nice to hang and enjoy casual conversations ;)
Brian Grasso always rocks! I'm actually flying to Chicago in April to check him in out in some athletic action. Plus hang with some of my Chicago/Schaumburg friends.
Ryan Lee is always a tremendous host and outdoes himself each event. This guy totally outs his passion into this industry. He even cried on stage this year. Very emotional moment.
Been hanging with my good friend Victor Hurtuk the whole weekend too. He and his family are beautiful people. I usually stay with them the first night driving down through Connecticut. Always a blast with this guy!
Tomorrow I have some IYCA seminar to devour and revel within. Pumped!
Plus a dip in the pool in the AM.
Celebrity trainer to Jennifer Garner, Cindy Crawford and countless other celebs Valerie Waters is here too. She's always beautiful.
Ran into a local Pembroke trainer too. Dave. Great guy. We may be coming up with some cool fitness plans for the town of Pembroke. Can't wait to brainstorm with him.
Well I'm just in between sessions and the last of the day is about to start.
Take care, and me taking the time to stay advanced and elite in this field only helps the rest of us as a big training family ;)
Rob Belley
Friday, August 29, 2008
i LOVE twitter
I seriously love Twitter!
If you haven't checked it out, it's an amazing site where you can post Super-Short blogs of 140 characters or less.
If you haven't checked it out, it's an amazing site where you can post Super-Short blogs of 140 characters or less.
Personally, I use it to post my eating habits.
Every meal, every day, every week.
Talk about a fly on the wall of a day in the life of a Fitness Professional.
I do NOT lie on this site either. I post my real meals, measurements, etc.
And remember year round I stay +- 10% body fat. Enough to see my abs year round.
Let's be honest for a minute.
How can I expect you to show me what you're eating to stay on track for major physique success if I don't share my own eating plan to you.
I even post brief synapses of my workouts!
You can do the same.
In fact, check out my eating plan over at www.Twitter.com/RobertBelley
See you on the slim side!
To helping you achieve success,
Rob
Every meal, every day, every week.
Talk about a fly on the wall of a day in the life of a Fitness Professional.
I do NOT lie on this site either. I post my real meals, measurements, etc.
And remember year round I stay +- 10% body fat. Enough to see my abs year round.
Let's be honest for a minute.
How can I expect you to show me what you're eating to stay on track for major physique success if I don't share my own eating plan to you.
I even post brief synapses of my workouts!
You can do the same.
In fact, check out my eating plan over at www.Twitter.com/RobertBelley
See you on the slim side!
To helping you achieve success,
Rob
Tuesday, August 26, 2008
Bigger Goals Greater Success!
Just read this over at MSN.com while eating my traditional first of the morning apple,
10 Reasons You're Not Losing That Weight
// Woman's torso (© Peter Glass/age fotostock)
What's wrong with that? We know size 2 jeans look like they were made for a 10-year-old, but, according to a study of 1,801 people published in the International Journal of Obesity, women who set unrealistically high weight-loss goals dropped more weight in 24 months than those who kept their expectations low.
Detour: The study authors concluded that having an optimistic goal motivated women to lose more weight. And the participants who failed to reach their magic number did not quit trying to drop the weight. Could aiming for Sienna Miller's figure really help you reach your goal weight healthfully? "If you're a driven person and a lofty goal motivates you," says Blatner, "it can work."
Some Cool Food for Thought... no pun intended ;)
To helping you achieve success,
Robert Belley
10 Reasons You're Not Losing That Weight// Woman's torso (© Peter Glass/age fotostock)
What's wrong with that? We know size 2 jeans look like they were made for a 10-year-old, but, according to a study of 1,801 people published in the International Journal of Obesity, women who set unrealistically high weight-loss goals dropped more weight in 24 months than those who kept their expectations low.
Detour: The study authors concluded that having an optimistic goal motivated women to lose more weight. And the participants who failed to reach their magic number did not quit trying to drop the weight. Could aiming for Sienna Miller's figure really help you reach your goal weight healthfully? "If you're a driven person and a lofty goal motivates you," says Blatner, "it can work."
Some Cool Food for Thought... no pun intended ;)
To helping you achieve success,
Robert Belley
Wednesday, August 20, 2008
This may hurt...
Chubby, Fat, Obese, Hefty, Overweight, Gross, Slow, Exhausted, Disgusting, Tired, Huge, Big, Enormous, Look Pregnant, etc.
These are REAL words from REAL people that I've heard on a consistent basis for the better part of 15 years... my fitness career. And if I think back harder I can recall moments when I heard my mother and her friends and Oprah and the media using them too.
So many people suffer from being overweight.
So many people have self-created, most often unintentionally, positions in life where they feel stuck or cornered.
I know a lot of people who feel TRAPT within their own body.
Are you one of those people?
Do you feel satisfied with yourself?
If you haven't changed your behaviors to feel fitter or to feel like you should, like you again, then you most likely will have the hardest time in the world the longer you put this off.
Too many people with too many "I WISH" or "I'd LOVE TO" are in this world.
Not enough people who can say "I DID" and "I AM" are.
Which category do you fall into to?
One small choice.
Just one small choice.
These are REAL words from REAL people that I've heard on a consistent basis for the better part of 15 years... my fitness career. And if I think back harder I can recall moments when I heard my mother and her friends and Oprah and the media using them too.
So many people suffer from being overweight.
So many people have self-created, most often unintentionally, positions in life where they feel stuck or cornered.
I know a lot of people who feel TRAPT within their own body.
Are you one of those people?
Do you feel satisfied with yourself?
If you haven't changed your behaviors to feel fitter or to feel like you should, like you again, then you most likely will have the hardest time in the world the longer you put this off.
Too many people with too many "I WISH" or "I'd LOVE TO" are in this world.
Not enough people who can say "I DID" and "I AM" are.
Which category do you fall into to?
One small choice.
Just one small choice.
Tuesday, August 19, 2008
What do you want to do?
All day I'm confided in by people who wish to lose weight/fat. Monday thru Sunday.
Whether I'm at the bank, the beach, the gym, a friend's, a party, dinner, emails, editors, grocery shopping, EVERY WHERE.
It's common. I get a bit of exposure in these parts so people know what I do for a passion.
And every time my answer is exactly the same,
"You can't train your way through nutrition, and abs are made in the kitchen"
Then of course the response,
"Well what diet or foods work best?"
I say,
"Either the one you're not on or, to make this simple, the eating diet"
Now Imagine the confusion and curiosity on their faces.
"What's that?" "Is it low carb? Or organic?"
Me,
"It's a simple equation. It takes consistency and dedication, but the results are amazing, you'll easily lose 4 or more pounds in a week and probably a size or two the first two weeks. Guaranteed."
Astonished Public,
"OH MY GOD! Can you give it to me?"
Lean, Fit and Expert National Fitness Pro (me),
"Yeah, just stop drinking alcohol, Starbucks, Dunkin Donuts, Soda, Energy Drinks, Gatorade and eat Apples, Broccoli, Natural Proteins, like steak, chicken, lamb, fish, and have peanut butter, almonds, cottage cheese, yogurt, eggs, milk, butter, coconut milk, some other stuff, and lots of veggies and fruits. And DON'T eat anything from a box. Nothing processed. No deli meats, no mac n'cheese ,no oreo's, no juice, no enriched anything."
Disappointed Public,
"Are you kidding me?"
Me,
"Do it and I guarantee you'll lose a half a pound maybe a pound a day so long as you train with weights 2-3 days a week no more than 20-30 minutes at a time and do absolutely no cardio except maybe 15 minutes twice a week. And not on an elliptical or treadmill or StairMaster or bike."
Public,
"I don't know, I don't think I could do that." "Is there any workouts I could do instead that will get me the same results? Maybe running, cardio kickboxing, body pump, yoga, boot camp or spinning?"
Me,
"Don't say 'I can't'. You can. It's easy." "Once you start, and see the results, you'll be pissed off at yourself if you cheat even once. It's addictive. All you're doing is swapping one habit for another."
Now this is a typical conversation, day to day, about 3 or more times a day.
It's amazing how much people, even after talking to someone who is living-breathing-proof that it works, who also writes for national magazines & owns his own fitness service, will not believe or think there is an easier way out.
Truth is, there is no easy way out (ignore the Rocky IV soundtrack similarity).
It's hard work.
The formula is easy. Hell its elementary.
But the human element gets in the way.
I can not begin to elaborate on how simple the equation is because every time someone walks away telling me they'll start something Monday, or next week, or when the kids go back to school, or when their job changes, or when the Red Sox win the next world series (09') I lose nearly a thousand brain cells from the disbelief that people aren't willing to sacrifice a tiny bit of junk food and trash for an amazing life.
I'm always shocked.
Me, every day is Christmas. Every day is the fourth of July. Life is amazing.
It could be bad and it does have its moments of suck and lame but overall I make choices and those choices produce results. Whether this way or that way. I control that.
You control you.
We're lucky in that.
So how bout yourself?
What are you waiting for?
Because the equation is above. With the information I've just given you you'll never, EVER have to buy another fitness magazine, DVD, gym membership or anything ever again to be lean. And by reading through the workouts posted on this blog you'll be set for a good year.
So you have the answers.
But are you going to use the Truth?
Or are you going to look for another Excuse?
Truth brings AMAZING results, happiness, love, friendships, trust, romance, self-esteem, strength, knowledge and more than you can imagine.
Excuses bring depression, pain, bitterness, jealousy, envy, attitude, pessimism, anger, insecurity, low self-esteem, etc...
So what do you want to do?
Think about it,
Then immediately start.
To helping you achieve success,
Rob Belley
Whether I'm at the bank, the beach, the gym, a friend's, a party, dinner, emails, editors, grocery shopping, EVERY WHERE.
It's common. I get a bit of exposure in these parts so people know what I do for a passion.
And every time my answer is exactly the same,
"You can't train your way through nutrition, and abs are made in the kitchen"
Then of course the response,
"Well what diet or foods work best?"
I say,
"Either the one you're not on or, to make this simple, the eating diet"
Now Imagine the confusion and curiosity on their faces.
"What's that?" "Is it low carb? Or organic?"
Me,
"It's a simple equation. It takes consistency and dedication, but the results are amazing, you'll easily lose 4 or more pounds in a week and probably a size or two the first two weeks. Guaranteed."
Astonished Public,
"OH MY GOD! Can you give it to me?"
Lean, Fit and Expert National Fitness Pro (me),
"Yeah, just stop drinking alcohol, Starbucks, Dunkin Donuts, Soda, Energy Drinks, Gatorade and eat Apples, Broccoli, Natural Proteins, like steak, chicken, lamb, fish, and have peanut butter, almonds, cottage cheese, yogurt, eggs, milk, butter, coconut milk, some other stuff, and lots of veggies and fruits. And DON'T eat anything from a box. Nothing processed. No deli meats, no mac n'cheese ,no oreo's, no juice, no enriched anything."
Disappointed Public,
"Are you kidding me?"
Me,
"Do it and I guarantee you'll lose a half a pound maybe a pound a day so long as you train with weights 2-3 days a week no more than 20-30 minutes at a time and do absolutely no cardio except maybe 15 minutes twice a week. And not on an elliptical or treadmill or StairMaster or bike."
Public,
"I don't know, I don't think I could do that." "Is there any workouts I could do instead that will get me the same results? Maybe running, cardio kickboxing, body pump, yoga, boot camp or spinning?"
Me,
"Don't say 'I can't'. You can. It's easy." "Once you start, and see the results, you'll be pissed off at yourself if you cheat even once. It's addictive. All you're doing is swapping one habit for another."
Now this is a typical conversation, day to day, about 3 or more times a day.
It's amazing how much people, even after talking to someone who is living-breathing-proof that it works, who also writes for national magazines & owns his own fitness service, will not believe or think there is an easier way out.
Truth is, there is no easy way out (ignore the Rocky IV soundtrack similarity).
It's hard work.
The formula is easy. Hell its elementary.
But the human element gets in the way.
I can not begin to elaborate on how simple the equation is because every time someone walks away telling me they'll start something Monday, or next week, or when the kids go back to school, or when their job changes, or when the Red Sox win the next world series (09') I lose nearly a thousand brain cells from the disbelief that people aren't willing to sacrifice a tiny bit of junk food and trash for an amazing life.
I'm always shocked.
Me, every day is Christmas. Every day is the fourth of July. Life is amazing.
It could be bad and it does have its moments of suck and lame but overall I make choices and those choices produce results. Whether this way or that way. I control that.
You control you.
We're lucky in that.
So how bout yourself?
What are you waiting for?
Because the equation is above. With the information I've just given you you'll never, EVER have to buy another fitness magazine, DVD, gym membership or anything ever again to be lean. And by reading through the workouts posted on this blog you'll be set for a good year.
So you have the answers.
But are you going to use the Truth?
Or are you going to look for another Excuse?
Truth brings AMAZING results, happiness, love, friendships, trust, romance, self-esteem, strength, knowledge and more than you can imagine.
Excuses bring depression, pain, bitterness, jealousy, envy, attitude, pessimism, anger, insecurity, low self-esteem, etc...
So what do you want to do?
Think about it,
Then immediately start.
To helping you achieve success,
Rob Belley
Thursday, August 14, 2008
What You Can Learn from the Olympics
WOW! What another great Olympic games!
I've been loving every second of it. And normally I don't watch these games but this year I've been glued every night. They are tremendously THE GREATEST athletes alive. No doubt.
But what makes them great?
Genetics first and foremost.
Not just any one can be an Olympic athlete. It's an amazing blend of physiological factors tuned with progressive training that will make an Olympian an Olympian.
Kind of like kids. Every parent seems to think their child has a shot at the majors or pro ball but in reality the child at best barely has a chance of playing Division 3 football, baseball or basketball in College.
Travel teams, Extra Leagues and the rest are just ridiculous and a waste of time. Kids will learn just fine by sticking to town leagues. Besides, if a child is competing in a sport year round or even more than 3 months consistently they most certainly will be FAR MORE harm than good.
Adults barely can handle that kind of stress on the joints yet alone a growing child.
But anyway, that's an entire other post and book I'm working on right now....so we'll leave that one alone.
So take home points of how the Olympics can help you and me:
1. Set a deadline and stick to it! They rise to the occasion because they are willing a response by a certain date. Deadlines always work! And if you don't think so, think about society and how we always live by deadlines. You always pay the mortgage or rent on the 2nd or 1st right?
2. Train intelligently. Set up a program and stick to it. Most people wing this one and it's ridiculous. Unless you have a guide and measure to see if things are working you'll end up wasting time and most likely dropping fitness all together. These Athletes have amazing programs set in place. Each workout leads into the next, thus yielding the response they want.
So if you're training for fat loss, each week the weights you're handling should increase, or the length of the set, or the reps should alter... something should always be increasing.
3. Eat for your needs. Too many people wing this too. Michael Phelps east between 8,000-10,000 calories a day to maintain his body weight. If any of us did that we'd gain 30-40 pounds in a year. But swimming 5 hours a day plus his training yields a greater need for more calories.
So if you're an office worker or homemaker and you hit the gym only 2-3 times a week eat for your needs. You're probably somewhere between 1,250-1,800 calories a day to maintain or reshape your figure. But don't go less than 1,250. Even if you're trying to lose weight.
4. Because I thought a 4th point would be fun. Teamwork is key. Notice Walsh and May tearing up the beach volleyball pool? These girls are awesome!! 104 straight victories?!?!?! That's amazing. But after every play, even when they are scored on they slap hands or pat each other to say "hey it's okay we're going to be fine. Next play." That in itself is amazing.
Imagine in life doing that with your spouse?
Something goes wrong, rather than walk away frustrated and mad at them you forgive quickly and say, "Honey it's okay. So what's next?" It's not worth staying mad at each other. There's so much life to live and to waste it with frustration and pain is never going to solve anything.
Well those are my 4 take home points about the Olympics today.
Dedicated to helping you achieve success,
Rob Belley
I've been loving every second of it. And normally I don't watch these games but this year I've been glued every night. They are tremendously THE GREATEST athletes alive. No doubt.
But what makes them great?
Genetics first and foremost.
Not just any one can be an Olympic athlete. It's an amazing blend of physiological factors tuned with progressive training that will make an Olympian an Olympian.
Kind of like kids. Every parent seems to think their child has a shot at the majors or pro ball but in reality the child at best barely has a chance of playing Division 3 football, baseball or basketball in College.
Travel teams, Extra Leagues and the rest are just ridiculous and a waste of time. Kids will learn just fine by sticking to town leagues. Besides, if a child is competing in a sport year round or even more than 3 months consistently they most certainly will be FAR MORE harm than good.
Adults barely can handle that kind of stress on the joints yet alone a growing child.
But anyway, that's an entire other post and book I'm working on right now....so we'll leave that one alone.
So take home points of how the Olympics can help you and me:
1. Set a deadline and stick to it! They rise to the occasion because they are willing a response by a certain date. Deadlines always work! And if you don't think so, think about society and how we always live by deadlines. You always pay the mortgage or rent on the 2nd or 1st right?
2. Train intelligently. Set up a program and stick to it. Most people wing this one and it's ridiculous. Unless you have a guide and measure to see if things are working you'll end up wasting time and most likely dropping fitness all together. These Athletes have amazing programs set in place. Each workout leads into the next, thus yielding the response they want.
So if you're training for fat loss, each week the weights you're handling should increase, or the length of the set, or the reps should alter... something should always be increasing.
3. Eat for your needs. Too many people wing this too. Michael Phelps east between 8,000-10,000 calories a day to maintain his body weight. If any of us did that we'd gain 30-40 pounds in a year. But swimming 5 hours a day plus his training yields a greater need for more calories.
So if you're an office worker or homemaker and you hit the gym only 2-3 times a week eat for your needs. You're probably somewhere between 1,250-1,800 calories a day to maintain or reshape your figure. But don't go less than 1,250. Even if you're trying to lose weight.
4. Because I thought a 4th point would be fun. Teamwork is key. Notice Walsh and May tearing up the beach volleyball pool? These girls are awesome!! 104 straight victories?!?!?! That's amazing. But after every play, even when they are scored on they slap hands or pat each other to say "hey it's okay we're going to be fine. Next play." That in itself is amazing.
Imagine in life doing that with your spouse?
Something goes wrong, rather than walk away frustrated and mad at them you forgive quickly and say, "Honey it's okay. So what's next?" It's not worth staying mad at each other. There's so much life to live and to waste it with frustration and pain is never going to solve anything.
Well those are my 4 take home points about the Olympics today.
Dedicated to helping you achieve success,
Rob Belley
Monday, August 11, 2008
30 Creeping Around the Corner...
Okay, 4 months from today I will be 30.
I'm ecstatic!
I think I'm doing pretty well for a fella my age.
Every year I can recall the constant barrage of negative energy,
"Wait till you're 21 then it's gonna be hard to stay your size"
"When you're 25 you'll know what I'm talking about"
"When you hit 30, your metabolism shuts off... then you'll be fat"
Let the good times roll! Seriously.
I can't even begin to tell you how false all of those statements are if you stay active, keep an HONEST eye on what goes in your mouth, and refuse to believe negative comments.
I'm actually looking forward to 37 for some reason?? Don't know why, but I see guys like Brad Pitt, Hugh Jackman and other celebrated actors and athletes like big movies and at these Olympic games and I know I'll be in way better shape at 37 then I am now at 29. Check these 40 year olds out below.
Pitt is 40 in this pic (12/18/1963)
Jackman is 2 months from 40 in this pic (10/12/1968)
Will I still have great abs like the fella's above at 40?
I'm ecstatic!
I think I'm doing pretty well for a fella my age.
Every year I can recall the constant barrage of negative energy,
"Wait till you're 21 then it's gonna be hard to stay your size"
"When you're 25 you'll know what I'm talking about"
"When you hit 30, your metabolism shuts off... then you'll be fat"
Let the good times roll! Seriously.
I can't even begin to tell you how false all of those statements are if you stay active, keep an HONEST eye on what goes in your mouth, and refuse to believe negative comments.
I'm actually looking forward to 37 for some reason?? Don't know why, but I see guys like Brad Pitt, Hugh Jackman and other celebrated actors and athletes like big movies and at these Olympic games and I know I'll be in way better shape at 37 then I am now at 29. Check these 40 year olds out below.
Pitt is 40 in this pic (12/18/1963)
Jackman is 2 months from 40 in this pic (10/12/1968)
Will I still have great abs like the fella's above at 40?
Will I be deadlifting 545-600 by 35??
Will I still be below 10% body fat???
Will I still be as energetic now as I am today (feeling like I'm 14 years old)????
I SAY YES!
Mark my words kids...
To helping you (and myself) achieve success,
Rob
Robert Belley
Robert Belley Fitness
Will I still be below 10% body fat???
Will I still be as energetic now as I am today (feeling like I'm 14 years old)????
I SAY YES!
Mark my words kids...
To helping you (and myself) achieve success,
Rob
Robert Belley
Robert Belley Fitness
Schwarzenegger to battle Governors?
In a much NEEDED attempt to save the children of our nation from disease and obesity California Governor Arnold Schwarzenegger has decided to take a bold stance. Read the article below from Alliance for a Healthier Generation;
I agree that something has to be done. Should one school be over-publicized more than an other for doing the best? Maybe, maybe not.
But the fact of the matter is with Governor Schwarzenegger's letter, the Alliance for a Healthier Generation and through the efforts everyone over at the International Youth Conditioning Association (IYCA), including proud members as myself, WE CAN save our future.
Fitness and Nutrition are missing from our school system and it needs to make a huge comeback. QUICK!!
Remember,
WE CAN save our children from the mess that has occurred the last 30 years of chemical laden foods and lethargic academic programs.
To helping you achieve success,
Rob Belley
Robert Belley Fitness
Governor Schwarzenegger Challenges Governors to Make Schools Healthier
On June 4, a letter from Gov. Schwarzenegger went out to every governor in the U.S., challenging them to make schools in their states healthier environments by enrolling schools in the Alliance’s Healthy Schools Program. Gov. Schwarzenegger co-leads the Alliance for a Healthier Generation with President Bill Clinton and American Heart Association President Dr. Dan Jones.
“I urge you to accept this ‘Challenge’ and to work with me and the Alliance for a Healthier Generation to build healthier school environments for all students and school staff in your states,” Gov. Schwarzenegger’s letter reads. “The state with the highest percentage point increase in enrolled schools will be publicly lauded as overall winner. States with a 10% increase in overall enrollment will receive public recognition as well.
I agree that something has to be done. Should one school be over-publicized more than an other for doing the best? Maybe, maybe not.
But the fact of the matter is with Governor Schwarzenegger's letter, the Alliance for a Healthier Generation and through the efforts everyone over at the International Youth Conditioning Association (IYCA), including proud members as myself, WE CAN save our future.
Fitness and Nutrition are missing from our school system and it needs to make a huge comeback. QUICK!!
Remember,
WE CAN save our children from the mess that has occurred the last 30 years of chemical laden foods and lethargic academic programs.
To helping you achieve success,
Rob Belley
Robert Belley Fitness
Monday, August 4, 2008
The God Honest Truth!! A Food Journal
I think a day doesn't go by when someone hasn't asked what I eat to stay in shape.
This is a couple of pages of my food journal...
Rob Belley
I'm also asked what I think about detox diets, cleansing, fat burners and what ab exercises will get rid of the extra baggage just under the belly button....
To keep this less than a novel and to retain my own sanity I'll tell you what I tell everyone...
Eat lots of fruits and vegetables.
And eat almonds, cottage cheese, peanut butter, etc...
Throw in some lean or natural proteins like steak, chicken, turkey, lamb, leaner sausages...
And a day doesn't go by without being asked, "How do I know if I'm eating enough?"
Simple.
Write it down.
When you actually put a pen to paper and record what you eat YOU'LL be Amazed at how much, little or what you're eating. And that ACCOUNTABILITY will go a long way to proving if your methods are actually working.
I do it.
This is a couple of pages of my food journal...
Notice there's nothing fancy about this.
All I've recorded is the date to start each day's entry:
*the time I ate
*what I ate
*how much I ate
That's all.
A cheap notebook always suffices. I can log up to 6 days a page. In all I spend about 99cents a year for paper to record my food.... Talk about going GREEN!
I've had clients ask me if they should buy those fancy scales where you can log everything.
I've been asked if they should buy one of those expensive $20 food journals.
I'll tell you like I tell them, YOU'RE WASTING YOUR MONEY.
I don't even believe in going online to sites like fitday.com unless you absolutely have no idea how many calories are in anything. But it doesn't take much to learn. Just read the package.
Plus when you go to a trainer or nutritionist for guidance you'll be way ahead of the game towards developing an EATING PLAN that will help you reshape your body.
So grab a pen, a cheap notebook, and your HONESTY and log away.
It takes only 10 seconds 4-8 times a day....
Don't you think 1 MINUTE of your LIFE is worth changing your body, self-image, mentality and self-esteem???
To Helping You Achieve Success,
Rob Belley
Saturday, August 2, 2008
Heather's FETA OMELET ... Robert Belley Fitness Style
Alright so here it is...
My step by step guide to my FETA OMELET... almost complete but I forgot my baby spinach so I'm a tad disappointed... but I'll live
Cue "Surrender" by Cheap Trick.LOL!
My step by step guide to my FETA OMELET... almost complete but I forgot my baby spinach so I'm a tad disappointed... but I'll live
Cue "Surrender" by Cheap Trick.LOL!
Start with 1/2Cup Kalamata Olives, 1/4Cup Feta Cheese, 1-2 Tsp. Oregano, 4 Whole Omega-3 Eggs, 2 TBSP of Olive Oil, Skillet, Medium Heat.
*Crank on stove and warm up Olive Oil in Skillet.
*Add in Beaten Omega-3 Eggs (allow eggs to be room temp before adding to heat - this will allow them to fluff more during the cooking phase - French culinary cooking trick)
*Begin slicing Feta Bars and Olives
*Lift edges of Omelet with rubber spatula while it cooks and let runny eggs pour under firmly cooked areas
*Once NEAR cooked through sprinkle Oregano, lay out Feta slices, Sliced Kalamata Olives and fold in half. Remove from Heat.
*Allow Omelet to melt cheese off heat so eggs won't burn on underside.
*Flip out of pan and onto plate... garnish however you like :)
How Pan Should Look After Dishing...Nearly Spotless
Nice and Fluffy Omelet
IF you're a GIRL Prepare or Eat 1/2 the amount of serving above.
A Guy just go for it!
Healthy fats, dairy and protein... can't go wrong!
And today's Meal plan thus far:
Saturday August 2nd, 2008
7:45 A.M. - Apple (1) Multivitamin
8:00 - 8:45 A.M. - Boot Camp in Pembroke center ... I performed only 6 20 yard sprints top stay lean
9:45 A.M. - Chocolate Cytofuse (1 srv) with Water (12 oz) and Milk 2% (4 oz)
10:30 - 11:00 A.M. - Workout ... BB Squats, DB Rows, KB Snatches, KB Cleans, Face Pulls
12:30 P.M. - FETA OMELET!!!
LATER - Niece Ashley's Birthday Party at Bugaboo Creek Steakhouse and Cake afterwards!!
She turns Four today!! And she wants Jack Skellington Toys... Wish me luck as I hit Rexhame Beach first in Marshfield and Newbury Comics after to get her her new toy!
That's all for today!
Robert Belley
Robert Belley Fitness
Friday, August 1, 2008
Inspired by my friend Heather...Breakfast all Day!!
You know, my friend Heather recently returned from her 'NEW' home in San Diego, CA. We went out for drinks by the water Tuesday night and while there she told me her favorite meal of late and it reminded me of how much I miss that meal too... well... with a little added nutrition.
So what's One of Heather's favorite meals?
THE FETA CHEESE OMELET
Boy I forgot how much I love that dish!!
So I went out Thursday night after training clients in the evening and picked up some FRESH feta cheese... and not the crumbled stuff... the blocks you grab from the deli soaking in water.
My great plan in the sky (a close one for those Pink Floyd fans out there) was to have an amazing Feta Omelet myself Friday morning but I forgot one of my key ingredients for my taste buds.... Kalamata Olives.
So after Heather and I went to Rexhame Beach all Friday afternoon... yes we are tanner... we went to the grocer's to deposit some of my company checks and so I could pick up some ingredients for my now SATURDAY morning breakfast after my FREE Boot Camp in Pembroke town center I hold every Saturday during the Summer.
So tomorrow I'll provide the ingredients for my twist on the dish that Heather enjoys herself in Sunny and Warm San Diego Cali to keep her own physique fit!
By the way, on my way to get Heather I had my 3rd meal of the day... heck I'll show you my Friday meal plan below:
Friday August 1st, 2008
6:15 A.M. - Apple and 24 ounces of Water (Multivitamin)
9:15 A.M. - Keebler Cookie Crunch Cereal (1 Cup) 1% Milk (1 Cup)
12:15 P.M. - Lowfat Cottage Cheese (1 Cup) FRESH Blueberries (1 Cup)
3:00 P.M. - Snickers Ice Cream Bar (1) Cotton Candy Slush (Small - 16 ounces)[Beach Snack Stand]
5:00 P.M. - Almonds (1/4 Serving) Before leaving Beach
7:30 P.M. - Banana (1) Steak (6 ounces)
9:30 P.M. - Anheuser~Busch's delicious beer 'Shock-Top' (3) plus bits of Steak here and there still ;)
Stay tuned tomorrow for my Omelet creation...
And I promise I'm not in bad shape...
Despite my food choices above.
By the way,
Do you write down or keep track of what you eat everyday???
So what's One of Heather's favorite meals?
THE FETA CHEESE OMELET
Boy I forgot how much I love that dish!!
So I went out Thursday night after training clients in the evening and picked up some FRESH feta cheese... and not the crumbled stuff... the blocks you grab from the deli soaking in water.
My great plan in the sky (a close one for those Pink Floyd fans out there) was to have an amazing Feta Omelet myself Friday morning but I forgot one of my key ingredients for my taste buds.... Kalamata Olives.
So after Heather and I went to Rexhame Beach all Friday afternoon... yes we are tanner... we went to the grocer's to deposit some of my company checks and so I could pick up some ingredients for my now SATURDAY morning breakfast after my FREE Boot Camp in Pembroke town center I hold every Saturday during the Summer.
So tomorrow I'll provide the ingredients for my twist on the dish that Heather enjoys herself in Sunny and Warm San Diego Cali to keep her own physique fit!
By the way, on my way to get Heather I had my 3rd meal of the day... heck I'll show you my Friday meal plan below:
Friday August 1st, 2008
6:15 A.M. - Apple and 24 ounces of Water (Multivitamin)
9:15 A.M. - Keebler Cookie Crunch Cereal (1 Cup) 1% Milk (1 Cup)
12:15 P.M. - Lowfat Cottage Cheese (1 Cup) FRESH Blueberries (1 Cup)
3:00 P.M. - Snickers Ice Cream Bar (1) Cotton Candy Slush (Small - 16 ounces)[Beach Snack Stand]
5:00 P.M. - Almonds (1/4 Serving) Before leaving Beach
7:30 P.M. - Banana (1) Steak (6 ounces)
9:30 P.M. - Anheuser~Busch's delicious beer 'Shock-Top' (3) plus bits of Steak here and there still ;)
Stay tuned tomorrow for my Omelet creation...
And I promise I'm not in bad shape...
Despite my food choices above.
By the way,
Do you write down or keep track of what you eat everyday???
Wednesday, July 30, 2008
Can't Go Wrong Foods!
This is going to be real simple. We all know there's a ton of mis-information out there. It's even more troubling wondering what you can-and-cannot eat to stay lean and sexy year round. Here's a brief list of some of my personal favorites to stay in six-pack shape year long.
Blueberries (Fresh or Frozen - But Fresh Preferred)
Avocado (Near one a day)
Almonds (I even eat the vanilla coated ones with cane juice - either way it's better than not having them and they are FANTASTIC for on the go in their easy pour out cannister)
Apples (Any kind as many as you want)
Cottage Cheese (I try to stick to 1%)
Pineapple
Bananna's
These are just a few of my favorites....
And in the summer I eat them often.
Rob Belley
Robert Belley Fitness
Pembroke Fitness & Marshfield Fitness Expert
Blueberries (Fresh or Frozen - But Fresh Preferred)
Avocado (Near one a day)
Almonds (I even eat the vanilla coated ones with cane juice - either way it's better than not having them and they are FANTASTIC for on the go in their easy pour out cannister)
Apples (Any kind as many as you want)
Cottage Cheese (I try to stick to 1%)
Pineapple
Bananna's
These are just a few of my favorites....
And in the summer I eat them often.
Rob Belley
Robert Belley Fitness
Pembroke Fitness & Marshfield Fitness Expert
Wednesday, July 23, 2008
Your Negativity IS Your Weakness
What is true potential?
Do you push yourself to your truest potential?
I've met some people in life who seem to 'half-ass' their workouts.
These are the same people who, coincidentally, claim everyone stronger than them is on every supplement in the world, possibly steriods, and also tend to talk as much trash in the gym.
Oh and don't forget the classic, "Well if I didn't injured playing high school sports I would've gone to college on scholarship".
Fat chance.
Every athlete gets injured. As I'm typing this email I've suffered severly ruptured discs in my lower back, tendon issues in the shoulders and elbows like crazy, dislocated shoulders, strained and pulled muscles, structural dysfunctions and more. Heck I even received over 300 stitches on the front of my forehead when I was 17 and even heart problems.
Is that reason to quit?
Is that enough reason to look at colleague friends like Eric Cressey, Brian Grasso and Stephen Cabral who still go on to accomplish great things physically and in career and say they must have some crazy advantage from birth that I didn't.
Heck no.
They prove every day that you are only limited by your own motivation, desire, will-power and knowledge.
Eric is one of the strongest natural lifters I've ever met.
Brian is without doubt one of the most passionate professionals I've ever met.
Stephen is one of the smartest and well spoken fitness professionals I've ever met.
All three are some of the coolest people I've had the fortunate opportunity to converse with.
Having friends like them only lift your game.
All three could have called it quits at anytime the past ten years.
But they didn't.
They did that little extra everyday to further themselves physically and mentally.
So next time you want to tear someone else down for their achievement that happens to be better than yours, take a look in the mirror first, then ask yourself,
"Am I doing ALL that I can to succeed?"
"Can I be better?"
I'm sure you'll with a little guided discovery you'll find you're holding YOURself back from true potential.
Just take some responsibility for your own training and nutrition....and stop blaming every trainer, guru, workout site connected to every forum for your inconsistency...
Rob Belley
Do you push yourself to your truest potential?
I've met some people in life who seem to 'half-ass' their workouts.
These are the same people who, coincidentally, claim everyone stronger than them is on every supplement in the world, possibly steriods, and also tend to talk as much trash in the gym.
Oh and don't forget the classic, "Well if I didn't injured playing high school sports I would've gone to college on scholarship".
Fat chance.
Every athlete gets injured. As I'm typing this email I've suffered severly ruptured discs in my lower back, tendon issues in the shoulders and elbows like crazy, dislocated shoulders, strained and pulled muscles, structural dysfunctions and more. Heck I even received over 300 stitches on the front of my forehead when I was 17 and even heart problems.
Is that reason to quit?
Is that enough reason to look at colleague friends like Eric Cressey, Brian Grasso and Stephen Cabral who still go on to accomplish great things physically and in career and say they must have some crazy advantage from birth that I didn't.
Heck no.
They prove every day that you are only limited by your own motivation, desire, will-power and knowledge.
Eric is one of the strongest natural lifters I've ever met.
Brian is without doubt one of the most passionate professionals I've ever met.
Stephen is one of the smartest and well spoken fitness professionals I've ever met.
All three are some of the coolest people I've had the fortunate opportunity to converse with.
Having friends like them only lift your game.
All three could have called it quits at anytime the past ten years.
But they didn't.
They did that little extra everyday to further themselves physically and mentally.
So next time you want to tear someone else down for their achievement that happens to be better than yours, take a look in the mirror first, then ask yourself,
"Am I doing ALL that I can to succeed?"
"Can I be better?"
I'm sure you'll with a little guided discovery you'll find you're holding YOURself back from true potential.
Just take some responsibility for your own training and nutrition....and stop blaming every trainer, guru, workout site connected to every forum for your inconsistency...
Rob Belley
Thursday, July 17, 2008
Fr.ee - At Home - Workout
The other night I had to cancel a boot camp class. One of my dearest friends, Michael Saia, invited me to the World Champion Boston Celtics Championship DVD Premier/Release party.
It was a blast!
Paul Pierce, Kevin Garnett, Rondo, House, Posey, Danny Ainge, the owners...
The list goes on of highly-established individuals at this event. Needless to say, I am very thankful for that amazing opportunity. Especially when it includes hanging out with best friends.
I'm the baldie on the right, Mike's the tall fella in the WEEI shirt, Ashley - his girlfriend - is on his side sporting a celtics shirt, and my friend Hai is to my side. Actually Hai and I co-operate our non-profit org Foundation Forward.
So, in place of Camp, I gave my girls a workout they could handle from home. And now I'm passing it on to you!
So here goes,
A1) Squat Jumps x 12 reps
A2) Push-Ups x 25 reps
A3) Hip Lift x 15 reps (hold for 2 count at top)
then...
B1) Jumping Jacks x 50 reps
B2) Pilates ABS 100's (for 50) or Mountain Climbers x 30
B3) Reverse Lunges with Twist x 15 reps per leg (twist torso to side of leg that's in front)
then...
C1) Side Plank on Hand (arm fully extended) x 20 seconds
C2) Dips (using stair, step or chair) x 20 reps
C3) Plank x 45 seconds
Repeat each Circuit twice.
Happy Training and if you find yourself in the South Shore of Massachusetts drop me a line at Robert Belley Fitness with an email to Rob@RBfit.com. My digs function out of Pembroke - Marshfield - Duxbury specifically.
It was a blast!
Paul Pierce, Kevin Garnett, Rondo, House, Posey, Danny Ainge, the owners...
The list goes on of highly-established individuals at this event. Needless to say, I am very thankful for that amazing opportunity. Especially when it includes hanging out with best friends.
I'm the baldie on the right, Mike's the tall fella in the WEEI shirt, Ashley - his girlfriend - is on his side sporting a celtics shirt, and my friend Hai is to my side. Actually Hai and I co-operate our non-profit org Foundation Forward.
So, in place of Camp, I gave my girls a workout they could handle from home. And now I'm passing it on to you!
So here goes,
A1) Squat Jumps x 12 reps
A2) Push-Ups x 25 reps
A3) Hip Lift x 15 reps (hold for 2 count at top)
then...
B1) Jumping Jacks x 50 reps
B2) Pilates ABS 100's (for 50) or Mountain Climbers x 30
B3) Reverse Lunges with Twist x 15 reps per leg (twist torso to side of leg that's in front)
then...
C1) Side Plank on Hand (arm fully extended) x 20 seconds
C2) Dips (using stair, step or chair) x 20 reps
C3) Plank x 45 seconds
Repeat each Circuit twice.
Happy Training and if you find yourself in the South Shore of Massachusetts drop me a line at Robert Belley Fitness with an email to Rob@RBfit.com. My digs function out of Pembroke - Marshfield - Duxbury specifically.
Tuesday, June 24, 2008
No Excuses....We're tired of them....
Look, I know the title seems harsh, in fact, it's brutally honest. I'm gonna cut to the chase....
There are two types of people in this world:
*People who get things done
*People who DO NOT get things done
It's that simple.
Over the years I've met some funny characters. I've met some movers, some shakers, some amazing 'IT' persona's and I've met people who literally are energy sappers, complainers, always something wrong, never the 'right' time, something 'always' in the way, and the infamous "I'm trying" clan.
But be honest with yourself. Which category do you fall into?
Are you a problem solver? Or a problem instigator?
Are you a 'Get it Done' person? Or a 'I'll try this week?' individual?
I've met, and worked with people who seem to have everything battling against them.
-they have multiple kids
-crazy career schedules
-numerous sports activities to drive back and forth to
-grad-bday-social parties to attend
-no nannies or babysitters
-gas prices are still hiked in their households
-AND THEY STILL ACCOMPLISH TO GET THE IMPORTANT THINGS DONE
-AND they may sleep 6 hours a night too
See they could:
- roll over and play dead no doubt.
- blame their children for the extra weight on their hips from pregnancy.
- say their kids schedules prevent them form having time to exercise.
- say their children/spouse/friends eating habits derail them from success.
- make a point that their jobs leave no time to prepare meals or workout.
But they don't.
Instead they say 'Hey, I can fit in a half hour here, I can grab an apple off the counter, I can eat some leftover chicken or steak, I can send a quick email and even watch the kids while I work out....because let's be honest again:
When you were a kid, as I'm sure as when I was, the gateway to the outdoor world opened at 7am and didn't allow you back in until 6pm for dinner...and then it was back outside all night. And the world isn't that dangerous that a kid can't hang out in the yard or neighborhood. When we were kids there were still all the complexities of drama and potential "what ifs" something could happen to us.
How often did anything happen?
Sure you fell out of tree, hurt your arm. Sure you fell off your bike and chipped a tooth. I bet you even ran top speed away from a crazy neighbor with a broomstick or pellet gun. Did you die and lose everything from it? Of course not, you're reading this. So the kids will be okay. In fact, if they don't have these experiences they'll never learn the intricacies and dangers of fuc_ing up and trying to get THEMSELVES out of a jam.
The world has only changed because the media has showed what's been around all this time because of accessibility of the news.
Plus the same media is allowing you to make excuses for being overweight and giving up easily by getting plastic surgery, taking pills, selling you bogus and fake info products and telling you it's okay to kill yourself from within because as long as we throw a new coat of paint on you you'll be okay.
But guess what?
You're not okay. The same underlying problems still exist.
If you were lazy before you'll be lazy again and the effects will eventually wear off. If you had always negotiated out of situations with 'Well Monday I'll change my ways' then you'll negotiate these thoughts in your head again.
There are no excuses. And it really doesn't matter if you change. It's entirely up to you. But I'll be honest, lately I'm getting really tired of people who say "I'm trying". Because you're probably saying it to the wrong person if it's me. You think I don't know when people are lying to me. If a client hasn't changed their appearance you think I don't know they haven't taken any of my advice.
I mean, if you've got the money, I'll gladly live with anybody in their house and follow them around all day and make sure they attain every one of their goals. I guarantee IT!!!!! Double money back guarantee if I live with you you will find success over a 3 month period.
But that's not the real world is it Peter Pan?
But the real world isn't that complicated either.
It's actually very simple. I'm not saying you're going to be a model but damn it you'll definitely feel and look better than you have in years if you just start DOING.
It's all about consistency. Hell even Chris Coleson proved that. Just be consistent. Don't stray from that. I'd say about 5% of people who say they eat and workout healthy actually do.
Again, I've been doing this for 15 years, I can call a bullshi$$er in this industry when I see or meet one. The true occurrence of thyroid holding you back or whatever issue other than paralysis is so slim and rare that you'd have better chances getting struck with lightning with a rainbow overhead. And I don't care what doctor references that you have something or need to have gastric bypass whatever because they're protecting their back end with pills/medications and the insurance companies to stay in business.
Just because I'm telling you this means nothing to my back end.
In fact I'll give you a workout right now that if you follow 3-5 days a week I guarantee you will lose weight and shape up so long as you stay consistent and have weight to lose. It's all about 'will power'.
Here it is:
All Bodyweight
*Push-Ups (however you have to do them) 50 a day
*Squats 100 a day
*Lunges 30 a day
*Back Extensions 30 a day
*15 Yard Sprints 20 a day
*Planks 10 for 30 seconds
*Side Planks 5 for 15 seconds
Finish the entire workout above in 20 minutes or less.
Cardio/Intervals: 15 minutes
*30 seconds of sprinting or high knees in place - followed by
*Walk or March in place for 90 seconds
Repeat above 6 times
Cool Down with a 3 minute walk
Is that really THAT hard?
Now take your body weight and multiply by 10.
That's how many calories I want you to eat CONSISTENTLY for 90-120 days.
I don't care what you eat! Be it apples, pizza, ice cream, so long as you stay off of bread, pasta (minus once a week) and just eat that many calories without ever going higher or lower than the exact number spread out over 4-5 meals YOU WILL LOSE WEIGHT AND SHAPE UP!!
That's it.
So stop trying and start doing.
Because people who try never accomplish.
You're better than this. Prove it to yourself.
Remember, all you have in this world is yourself.
You may have friends and family but if your health fails they can not save you.
They can not fix your blood pressure. They can not fix your heart.
Only you can control what your body feels like and how healthy it will be.
Now go on and be someone Extraordinary. Because you can be.
Everyone in this planet is 99.99% identical in nature and ability to not be severly overweight.
You just have to quit trying, and start Doing.
Robert Belley is an Elite Fitness Trainer out of Pembroke, Massachusetts who has appeared in numerous national media and traveled the country training and cooking for clientele. His website can be viewed at www.RBfit.com.
There are two types of people in this world:
*People who get things done
*People who DO NOT get things done
It's that simple.
Over the years I've met some funny characters. I've met some movers, some shakers, some amazing 'IT' persona's and I've met people who literally are energy sappers, complainers, always something wrong, never the 'right' time, something 'always' in the way, and the infamous "I'm trying" clan.
But be honest with yourself. Which category do you fall into?
Are you a problem solver? Or a problem instigator?
Are you a 'Get it Done' person? Or a 'I'll try this week?' individual?
I've met, and worked with people who seem to have everything battling against them.
-they have multiple kids
-crazy career schedules
-numerous sports activities to drive back and forth to
-grad-bday-social parties to attend
-no nannies or babysitters
-gas prices are still hiked in their households
-AND THEY STILL ACCOMPLISH TO GET THE IMPORTANT THINGS DONE
-AND they may sleep 6 hours a night too
See they could:
- roll over and play dead no doubt.
- blame their children for the extra weight on their hips from pregnancy.
- say their kids schedules prevent them form having time to exercise.
- say their children/spouse/friends eating habits derail them from success.
- make a point that their jobs leave no time to prepare meals or workout.
But they don't.
Instead they say 'Hey, I can fit in a half hour here, I can grab an apple off the counter, I can eat some leftover chicken or steak, I can send a quick email and even watch the kids while I work out....because let's be honest again:
When you were a kid, as I'm sure as when I was, the gateway to the outdoor world opened at 7am and didn't allow you back in until 6pm for dinner...and then it was back outside all night. And the world isn't that dangerous that a kid can't hang out in the yard or neighborhood. When we were kids there were still all the complexities of drama and potential "what ifs" something could happen to us.
How often did anything happen?
Sure you fell out of tree, hurt your arm. Sure you fell off your bike and chipped a tooth. I bet you even ran top speed away from a crazy neighbor with a broomstick or pellet gun. Did you die and lose everything from it? Of course not, you're reading this. So the kids will be okay. In fact, if they don't have these experiences they'll never learn the intricacies and dangers of fuc_ing up and trying to get THEMSELVES out of a jam.
The world has only changed because the media has showed what's been around all this time because of accessibility of the news.
Plus the same media is allowing you to make excuses for being overweight and giving up easily by getting plastic surgery, taking pills, selling you bogus and fake info products and telling you it's okay to kill yourself from within because as long as we throw a new coat of paint on you you'll be okay.
But guess what?
You're not okay. The same underlying problems still exist.
If you were lazy before you'll be lazy again and the effects will eventually wear off. If you had always negotiated out of situations with 'Well Monday I'll change my ways' then you'll negotiate these thoughts in your head again.
There are no excuses. And it really doesn't matter if you change. It's entirely up to you. But I'll be honest, lately I'm getting really tired of people who say "I'm trying". Because you're probably saying it to the wrong person if it's me. You think I don't know when people are lying to me. If a client hasn't changed their appearance you think I don't know they haven't taken any of my advice.
I mean, if you've got the money, I'll gladly live with anybody in their house and follow them around all day and make sure they attain every one of their goals. I guarantee IT!!!!! Double money back guarantee if I live with you you will find success over a 3 month period.
But that's not the real world is it Peter Pan?
But the real world isn't that complicated either.
It's actually very simple. I'm not saying you're going to be a model but damn it you'll definitely feel and look better than you have in years if you just start DOING.
It's all about consistency. Hell even Chris Coleson proved that. Just be consistent. Don't stray from that. I'd say about 5% of people who say they eat and workout healthy actually do.
Again, I've been doing this for 15 years, I can call a bullshi$$er in this industry when I see or meet one. The true occurrence of thyroid holding you back or whatever issue other than paralysis is so slim and rare that you'd have better chances getting struck with lightning with a rainbow overhead. And I don't care what doctor references that you have something or need to have gastric bypass whatever because they're protecting their back end with pills/medications and the insurance companies to stay in business.
Just because I'm telling you this means nothing to my back end.
In fact I'll give you a workout right now that if you follow 3-5 days a week I guarantee you will lose weight and shape up so long as you stay consistent and have weight to lose. It's all about 'will power'.
Here it is:
All Bodyweight
*Push-Ups (however you have to do them) 50 a day
*Squats 100 a day
*Lunges 30 a day
*Back Extensions 30 a day
*15 Yard Sprints 20 a day
*Planks 10 for 30 seconds
*Side Planks 5 for 15 seconds
Finish the entire workout above in 20 minutes or less.
Cardio/Intervals: 15 minutes
*30 seconds of sprinting or high knees in place - followed by
*Walk or March in place for 90 seconds
Repeat above 6 times
Cool Down with a 3 minute walk
Is that really THAT hard?
Now take your body weight and multiply by 10.
That's how many calories I want you to eat CONSISTENTLY for 90-120 days.
I don't care what you eat! Be it apples, pizza, ice cream, so long as you stay off of bread, pasta (minus once a week) and just eat that many calories without ever going higher or lower than the exact number spread out over 4-5 meals YOU WILL LOSE WEIGHT AND SHAPE UP!!
That's it.
So stop trying and start doing.
Because people who try never accomplish.
You're better than this. Prove it to yourself.
Remember, all you have in this world is yourself.
You may have friends and family but if your health fails they can not save you.
They can not fix your blood pressure. They can not fix your heart.
Only you can control what your body feels like and how healthy it will be.
Now go on and be someone Extraordinary. Because you can be.
Everyone in this planet is 99.99% identical in nature and ability to not be severly overweight.
You just have to quit trying, and start Doing.
Robert Belley is an Elite Fitness Trainer out of Pembroke, Massachusetts who has appeared in numerous national media and traveled the country training and cooking for clientele. His website can be viewed at www.RBfit.com.
Friday, June 20, 2008
Coleson's McDiet is McTrue but also McShit
So as many of you probably already heard, a gentleman by the name of Chris Coleson recently slimmed 14 inches from his Super-Sized belly and dropped 80 pounds by surviving on a 1,400 calorie a day McMeal plan that incorporated salads, wraps, occasional patty's, apples and fitness 3 days a week. Check his story out here.
To his credit Chris did say he didn't touch one fry the entire 200 days he followed this plan.
Even more interesting he skipped breakfast and packed all his calories into two meals a day; sounds like most teenagers and working adults huh?
His 40 year-old wife, inspired by her husbands amazing results, decided to give the ol' Col'Donald routine a try and has lost herself 30 pounds.
Now this is where I get to say "I told you so!"
For as long as anyone's known me I've stated "losing weight is simple".
It's a matter of knowing how much you need to eat every day and just staying consistent with that number. If you don't, you're lying and that's why you're not losing the weight.
My favorite analogy is the Chocolate Cake diet.
You could eat however many calories a day of the sweet tasty stuff so long as you don't go over your limit caloricly, you spread the slices out over the day, and just workout - not even train - just workout in some facet with varied exercises daily.
No shit this will actually work!
Here's the problem though:
1. You WILL compromise YOUR health
2. You WILL breakout with pimples
3. You WILL get 'The Diabetes'
4. You WILL get very bored, very quickly, with this one food choice
5. You WILL feel lethargic at some point and find energy difficult to recruit
So it works.
But you will sacrifice for it.
Perhaps more than you're willing to.
*You may set yourself up for potentially developing cancer.
*You may burn yourself out and have a serious accident.
*You may even begin to program your thoughts so much that other behaviors of your mentality and attitude will suffer due to it.
So be smarter than this guy please. And if you're reading this you're obviously not homeless collecting coins and cans on the street to get by.
Start purchasing apples, broccoli, salmon, chicken, steak, asparagus, sweet potatoes, etc...
I'm just waiting for McDonald's to jump on this dumb bandwagon and hoist this fella on their corporate shoulders as the next "Jarrod" like Subway did. By the way, I dispise Jarrod. I take that back, I don't know Jarrod the man, but I hate everything Jarrod the Subway Pop-Culture Slam-Donkey represents.
Just two cents from Rob Belley.
I do like Subway, just not their sell-out mascot.
Now talk amongst yourselves, here's a topic, Triceps Kickbacks are neither kicks, backs or even worthy of having the term triceps incorporated into the title.
Please discuss....and realize that if a guy and woman who are willing to eat McDonald's twice a day can both lose a good amount of weight, then what the hell is holding you back? What excuses are you creating?
To his credit Chris did say he didn't touch one fry the entire 200 days he followed this plan. Even more interesting he skipped breakfast and packed all his calories into two meals a day; sounds like most teenagers and working adults huh?
His 40 year-old wife, inspired by her husbands amazing results, decided to give the ol' Col'Donald routine a try and has lost herself 30 pounds.
Now this is where I get to say "I told you so!"
For as long as anyone's known me I've stated "losing weight is simple".
It's a matter of knowing how much you need to eat every day and just staying consistent with that number. If you don't, you're lying and that's why you're not losing the weight.
My favorite analogy is the Chocolate Cake diet.
You could eat however many calories a day of the sweet tasty stuff so long as you don't go over your limit caloricly, you spread the slices out over the day, and just workout - not even train - just workout in some facet with varied exercises daily.
No shit this will actually work!
Here's the problem though:
1. You WILL compromise YOUR health
2. You WILL breakout with pimples
3. You WILL get 'The Diabetes'
4. You WILL get very bored, very quickly, with this one food choice
5. You WILL feel lethargic at some point and find energy difficult to recruit
So it works.
But you will sacrifice for it.
Perhaps more than you're willing to.
*You may set yourself up for potentially developing cancer.
*You may burn yourself out and have a serious accident.
*You may even begin to program your thoughts so much that other behaviors of your mentality and attitude will suffer due to it.
So be smarter than this guy please. And if you're reading this you're obviously not homeless collecting coins and cans on the street to get by.
Start purchasing apples, broccoli, salmon, chicken, steak, asparagus, sweet potatoes, etc...
I'm just waiting for McDonald's to jump on this dumb bandwagon and hoist this fella on their corporate shoulders as the next "Jarrod" like Subway did. By the way, I dispise Jarrod. I take that back, I don't know Jarrod the man, but I hate everything Jarrod the Subway Pop-Culture Slam-Donkey represents.
Just two cents from Rob Belley.
I do like Subway, just not their sell-out mascot.
Now talk amongst yourselves, here's a topic, Triceps Kickbacks are neither kicks, backs or even worthy of having the term triceps incorporated into the title.
Please discuss....and realize that if a guy and woman who are willing to eat McDonald's twice a day can both lose a good amount of weight, then what the hell is holding you back? What excuses are you creating?
Friday, June 13, 2008
How to Gain 6 POUNDS in 45 Minutes!!!!!!
Wednesday at one of my FAVORITE Boston Annuals "The Jimmy Fund Scooper Bowl" I devoured 29 half-cup servings of Ice Cream provided by Haagen Dazs, Ben & Jerry's, Cold Stone Creamery, Breyer's, Edy's, Giffords, Hood, Delati Gelati, Elan Frozen Yogurt and more...
All in all:
*Over 6 POUNDS of Ice Cream
*4,850 Calories
*Just 45 Minutes
How my abs look Thursday morning after breakfast....
Mind you, follow this brilliant time-line:
Tuesday Night 8:00pm
**Ate an entire half-gallon of ice cream
Tuesday Night 10:00pm
**Ate an entire Cheese Pizza from Pembroke House of Pizza while watching the Celtics-Lakers after Hells Kitchen
Wednesday Morning 8:30am
**Ate half a steak
Wednesday Afternoon 12:00pm
**Ate 6 POUNDS of Ice Cream at SCOOPER BOWL
Wednesday Evening 5:00pm
**Ate Half a Large Pizza from Pizzeria Rico in Boston's Downtown Crossing
Wednesday Night 9:00pm
**Ate some Mexican Wraps
Wednesday Night 10:30pm
**Ate Peanut Butter and Jelly
Thursday Morning 7:45am
**Ate 3 Whole eggs and 5 slices of Bacon
And this is still how my stomach looked. Only worked out twice in three days.
Not too shabby....
Point being...
Train consistently, eat healthy most of the week, and keep active.
And hopefully I won't develop the Diabetes from the Jimmy Fund. LOL!
All in all:
*Over 6 POUNDS of Ice Cream
*4,850 Calories
*Just 45 Minutes
How my abs look Thursday morning after breakfast....
Mind you, follow this brilliant time-line:
Tuesday Night 8:00pm
**Ate an entire half-gallon of ice cream
Tuesday Night 10:00pm
**Ate an entire Cheese Pizza from Pembroke House of Pizza while watching the Celtics-Lakers after Hells Kitchen
Wednesday Morning 8:30am
**Ate half a steak
Wednesday Afternoon 12:00pm
**Ate 6 POUNDS of Ice Cream at SCOOPER BOWL
Wednesday Evening 5:00pm
**Ate Half a Large Pizza from Pizzeria Rico in Boston's Downtown Crossing
Wednesday Night 9:00pm
**Ate some Mexican Wraps
Wednesday Night 10:30pm
**Ate Peanut Butter and Jelly
Thursday Morning 7:45am
**Ate 3 Whole eggs and 5 slices of Bacon
And this is still how my stomach looked. Only worked out twice in three days.
Not too shabby....
Point being...
Train consistently, eat healthy most of the week, and keep active.
And hopefully I won't develop the Diabetes from the Jimmy Fund. LOL!
Thursday, May 29, 2008
Annual NINA & MICHAEL Summer Special
It's that time of year again!! So here it is: my ANNUAL Nina & Michael Summer Special. Bookended by my beautiful goddaughter Nina's birthday and my extraordinary brother Michael's birthday.
May 27th - June 19th, 2008.
50% OFF all regular rate Private/Personal (1 on 1) and Semi-Private (2-4) training.
50% OFF!!! But act quick cause my schedule has been filling up with everyone trying to get in shape for summer ;)
Robert Belley
Readers Choice Award, Best Weight Loss Service
Robert Belléy Fitness
www.RBFit.comE: Rob@RBFit.com
Sunday, May 25, 2008
Actual Client email...this truly moved me
Hey Rob - hope last night was a good work out, the rain held off just long enough for you!!! I have to share this story with you cause I know how much you love kids....
Kathryn said to me "mom, I know how much you like boot camp sorry you couldn't go cause of me" she is so cute, I told her it was no big deal and that it was so much fun to watch her play softball... she sat there for a minute and said "don't worry I am going to boot camp you when we get home" so I laughed and said thanks....
sure enough she went around and collected things and set them up.... we did planks, pushups, she put flip flops at either end of the hall way and had me run to pick them up/run to the other end put them down etc... (my best time was 11 seconds!)... "no cherry pickers tonight" she told me.... hahahaha
anyway... my cute kid story for the day.... you might have a future employee!!
Have a great long weekend, hope you have at least one of the days 100% off. We are running trucks Sat, Sun and Monday but I am closing the office all 3 days. nearly unheard of around here. yaay!
She also told me that she was going to "teach Rob how to do the run outs" which is what she called the thing where I had to run and get the flip flops.
-K.M.
The above email may not seem like much to you, I understand, but I’m not lying when I tell you I literally cried after I responded to this email. I’m a 29 year old man and I can admit that. This is EXACTLY why I know I am in the right passion of profession.
I’ve been in this industry for 15 years, more than half of my life. I’ve been published hundreds of times in the media. Been featured dozens of times in newspapers, radio interviews, local and national magazines. Named one of America’s Greatest Trainers. Won best weight loss/fitness service in the Reader Choice Awards. Was first World Certified by the International Youth Conditioning Association for improving the lives of millions of children. Helped hundreds of people in person and hundreds of thousands online and in print to get in great shape and literally help improve their lives. From children to men & women in their 80’s. From super athletes to cancer survivors/MS patients/diabetics getting off insulin and children with autism or severe low-self-esteem. I’ve been thankfully involved with fantastic charities and have the ability to donate near monthly to others and client events.
But no matter what I’ve accomplished, am accomplishing and will accomplish this is the GREATEST, UNDOUBTLY the MOST AMAZING experience of my passion for fitness, health and improvement.
This means a child “GOT IT”!
I would trade in every accomplishment and remain unrecognized if I knew this would grow as the anatomy of a tidal wave and carry the state of our youth to this behavior.
There is no greater reward in this life than impacting the world of a child. Knowing you’ve done something, albeit small, but important, to directly guide or steer a developing mind towards a proactive and healthy lifestyle choice.
I can not thank K.M. enough for sending me this email.
This totally made MY WORLD.
On a weekend I’m celebrating the 2nd year birthday of my gorgeous god daughter Nina, celebrating the 29th birthday of one of my best friends and the man who I was given the honor to wed he and his wife to one another – wrote the entire ceremony & performed it – plus co-founded our Non-Profit organization Foundation Forward THIS IS the highlight.
This is my one of my most cherished indirect compliments ever.
I’ve already printed it and placed it on my vision board. Few things make that list. Very – very – very few. It’s not a very big board ;)
But I wanted to share this with all of you who have helped me learn and hopefully I’ve helped teach a few things too as well.
Whether you’re a best friend receiving this letter, an amazing client/friend, a partner in business, a member of my family, the love of my life, or simply a person who has only once taken one of my Camps or I’ve met along the way...I forget no one.
Thank you for all adding a little piece of enjoyment, fulfillment, challenge, trust, passion, laughter and excitement to help me become the man I am today.
Thank you...and I can not thank you K.M. enough again.
Your friend,
Rob
Kathryn said to me "mom, I know how much you like boot camp sorry you couldn't go cause of me" she is so cute, I told her it was no big deal and that it was so much fun to watch her play softball... she sat there for a minute and said "don't worry I am going to boot camp you when we get home" so I laughed and said thanks....
sure enough she went around and collected things and set them up.... we did planks, pushups, she put flip flops at either end of the hall way and had me run to pick them up/run to the other end put them down etc... (my best time was 11 seconds!)... "no cherry pickers tonight" she told me.... hahahaha
anyway... my cute kid story for the day.... you might have a future employee!!
Have a great long weekend, hope you have at least one of the days 100% off. We are running trucks Sat, Sun and Monday but I am closing the office all 3 days. nearly unheard of around here. yaay!
She also told me that she was going to "teach Rob how to do the run outs" which is what she called the thing where I had to run and get the flip flops.
-K.M.
The above email may not seem like much to you, I understand, but I’m not lying when I tell you I literally cried after I responded to this email. I’m a 29 year old man and I can admit that. This is EXACTLY why I know I am in the right passion of profession.
I’ve been in this industry for 15 years, more than half of my life. I’ve been published hundreds of times in the media. Been featured dozens of times in newspapers, radio interviews, local and national magazines. Named one of America’s Greatest Trainers. Won best weight loss/fitness service in the Reader Choice Awards. Was first World Certified by the International Youth Conditioning Association for improving the lives of millions of children. Helped hundreds of people in person and hundreds of thousands online and in print to get in great shape and literally help improve their lives. From children to men & women in their 80’s. From super athletes to cancer survivors/MS patients/diabetics getting off insulin and children with autism or severe low-self-esteem. I’ve been thankfully involved with fantastic charities and have the ability to donate near monthly to others and client events.
But no matter what I’ve accomplished, am accomplishing and will accomplish this is the GREATEST, UNDOUBTLY the MOST AMAZING experience of my passion for fitness, health and improvement.
This means a child “GOT IT”!
I would trade in every accomplishment and remain unrecognized if I knew this would grow as the anatomy of a tidal wave and carry the state of our youth to this behavior.
There is no greater reward in this life than impacting the world of a child. Knowing you’ve done something, albeit small, but important, to directly guide or steer a developing mind towards a proactive and healthy lifestyle choice.
I can not thank K.M. enough for sending me this email.
This totally made MY WORLD.
On a weekend I’m celebrating the 2nd year birthday of my gorgeous god daughter Nina, celebrating the 29th birthday of one of my best friends and the man who I was given the honor to wed he and his wife to one another – wrote the entire ceremony & performed it – plus co-founded our Non-Profit organization Foundation Forward THIS IS the highlight.
This is my one of my most cherished indirect compliments ever.
I’ve already printed it and placed it on my vision board. Few things make that list. Very – very – very few. It’s not a very big board ;)
But I wanted to share this with all of you who have helped me learn and hopefully I’ve helped teach a few things too as well.
Whether you’re a best friend receiving this letter, an amazing client/friend, a partner in business, a member of my family, the love of my life, or simply a person who has only once taken one of my Camps or I’ve met along the way...I forget no one.
Thank you for all adding a little piece of enjoyment, fulfillment, challenge, trust, passion, laughter and excitement to help me become the man I am today.
Thank you...and I can not thank you K.M. enough again.
Your friend,
Rob
Thursday, May 22, 2008
The Revolution of Youth Fitness - I'm in!!
By now you know that the Fitness Revolution has started.
'Youth Fitness' and 'Youth Sports Training' are the most expansive markets this industry has seen in years. And I already gave you the heads-up.
Unfortunately, nearly 1 million Fitness Professionals worldwide got the heads-up, too.
Thankfully I was the very FIRST WORLD CERTIFIED Fitness Professional to earn this prestigious honor through this amazing industry's IYCA organziation.
And very seldom are you given the chance to get in on'the next big thing' early.
Most Fitness Professionals and organizations like to keep things to themselves. They're not looking to share or bring you 'inside' the secret chamber of what it is they've got going on.
But this Revolution has been different.
My good friend Brian Grasso and the IYCA are searching the globe for passionate and dedicated professionals like you.
They want you to become one of the frontline soldiers in the war against youth obesity. They want you to become an agent for change and esteemed notable expert in the world of youth sports performance.
They want to open the doors for you and your career in a marketplace that is considered the'largest opportunity-oriented demographic in the industry' by countless organizations both insideand outside the world of fitness.
But are you listening? If you haven't yet gone to check out this immense Revolution than you are literally letting one of the greatest opportunities you will ever see slip straight through your fingers.
The IYCA only has room for 74 more Fitness Professionals to take hold of this Revolution. 74 That's because they aren't looking for just anyone.
They're looking for the best, most passionate and most dedicated professionals out there today.
They're looking to personally mentor, provide directionand blaze an opportunity-rich path for those few Fitness Professionals who want more for their careers.
74 and counting down.
Sometimes in life it's not whether you can afford to take action... ... It's whether you can afford NOT to.
74 more action oriented professionals can get on boardbefore the train leaves the station.
My sincere opinion is that you should be one of them.
Have a look at your careers future - IYCA MISSION and YOUR PLACE IN IT
Again, I was the FIRST EVER CERTIFIED IYCA FITNESS PROFESSIONAL.
Back neraly 2 years ago I took action and absorbed all that I could. I'm a much better person and professional today for my inclusion and studies of the IYCA and its mission.
Together we are going to change the shape of youth obesity, disease and fitness.
Sincerely,
Robert Belley
Robert Belley Fitness
1st World Certified YCS through the IYCA
'Youth Fitness' and 'Youth Sports Training' are the most expansive markets this industry has seen in years. And I already gave you the heads-up.
Unfortunately, nearly 1 million Fitness Professionals worldwide got the heads-up, too.
Thankfully I was the very FIRST WORLD CERTIFIED Fitness Professional to earn this prestigious honor through this amazing industry's IYCA organziation.
And very seldom are you given the chance to get in on'the next big thing' early.
Most Fitness Professionals and organizations like to keep things to themselves. They're not looking to share or bring you 'inside' the secret chamber of what it is they've got going on.
But this Revolution has been different.
My good friend Brian Grasso and the IYCA are searching the globe for passionate and dedicated professionals like you.
They want you to become one of the frontline soldiers in the war against youth obesity. They want you to become an agent for change and esteemed notable expert in the world of youth sports performance.
They want to open the doors for you and your career in a marketplace that is considered the'largest opportunity-oriented demographic in the industry' by countless organizations both insideand outside the world of fitness.
But are you listening? If you haven't yet gone to check out this immense Revolution than you are literally letting one of the greatest opportunities you will ever see slip straight through your fingers.
The IYCA only has room for 74 more Fitness Professionals to take hold of this Revolution. 74 That's because they aren't looking for just anyone.
They're looking for the best, most passionate and most dedicated professionals out there today.
They're looking to personally mentor, provide directionand blaze an opportunity-rich path for those few Fitness Professionals who want more for their careers.
74 and counting down.
Sometimes in life it's not whether you can afford to take action... ... It's whether you can afford NOT to.
74 more action oriented professionals can get on boardbefore the train leaves the station.
My sincere opinion is that you should be one of them.
Have a look at your careers future - IYCA MISSION and YOUR PLACE IN IT
Again, I was the FIRST EVER CERTIFIED IYCA FITNESS PROFESSIONAL.
Back neraly 2 years ago I took action and absorbed all that I could. I'm a much better person and professional today for my inclusion and studies of the IYCA and its mission.
Together we are going to change the shape of youth obesity, disease and fitness.
Sincerely,
Robert Belley
Robert Belley Fitness
1st World Certified YCS through the IYCA
Monday, May 19, 2008
Chicken Dog Food Soup for Hunchback Nation!
Kyphosis sucks through and through. Not only does the kyphotic curve (think Hunchback of Notre Dame) totally disrupt the kinetic chain but it'll literally shave inches off your height over time. How you gonna reach that Tuesday night chicken soup and dog food dinner when you're in your 60's?
Neglected stretching and soft tissue work are the culprits here along with the wild array of ab gimmicks, crunches and sit-ups that plagued your teens, 20's, 30's and 40's.
So here's the deal kids, begin stretching the holy Moses out of your abs, chest, deep neck flexors, hip flexors, piriformis and quads.
Start strengthening your rhomboids, serratus, external obliques, glutes and hamstrings.
This is just a start.
Follow this daily and you'll be putting me on your Christmas card list and inviting me to your rockband parties before you know it ;)
Rob Belley
Robert Belley Fitness in
Pembroke Fitness, Marshfield Fitness, Duxbury Fitness
Neglected stretching and soft tissue work are the culprits here along with the wild array of ab gimmicks, crunches and sit-ups that plagued your teens, 20's, 30's and 40's.
So here's the deal kids, begin stretching the holy Moses out of your abs, chest, deep neck flexors, hip flexors, piriformis and quads.
Start strengthening your rhomboids, serratus, external obliques, glutes and hamstrings.
This is just a start.
Follow this daily and you'll be putting me on your Christmas card list and inviting me to your rockband parties before you know it ;)
Rob Belley
Robert Belley Fitness in
Pembroke Fitness, Marshfield Fitness, Duxbury Fitness
Thursday, May 15, 2008
An actual Email from a Client...Does this sound like you??
CLIENT DETAILS:
144 pounds 5'3"
Wishes to Drop 8 Pounds....14 preferred
"thank you so much for running the free boot camp on Saturdays. You push me much harder than I would push myself and you manage to make it fun!"
(ME):What's your average meal day look like? Honestly. Be as precise as you can be in meal frequency, foods you eat, portion size. You don't need to enter the cals or anything I already know them ;)
CLIENT EMAIL
I think an average day looks like this:
**1 Thomas's bagel w/ cream cheese, small OJ
**Grilled cheese ( 2 slice american) 1 apple, H2O
**1 can Ginger ale
**Med. plate Whole wheat spaghetti w/ meat sauce, 1 peice of toast w/ butter (Whole wheat)
**Med. bowl ice cream
This is an average day, but almost every day I have something particularly bad (in this day it was dessert). I am not a big breakfast person. I am much more likely to starve till 3:00, then gorge myself on a large meal, or snacks at that time. So, that is something I could definetely use help with!
-Here are some of my usual bad things:
-Lots of cheese on anything and everything
-Muffin from Dunkin Donuts or a mocha coolatta w/ skim milk and whipped cream
-Ice cream at home or a blizzard from DQ
-2 cheeseburger meal at Mc D's w/ fries and Coke
-3-4 lg slices of cheese pizza ( sometimes cheese fries too)
So.... there is something really nasty like that too many times a week like 5 out of 7 days sometimes!
Should I stop the bad stuff completely? Or should I just cut down to 1 bad thing?
I just talked to my husband on the phone and he said that I should tell you that the first words out of my mouth when I woke up were,
"Is there any coffee cake left?"
Thanks,
CLIENT NAME PROTECTED
UNSURPRISED FITNESS PROFESSIONAL (me):
I can definitely see where the improvement needs to be. Nutrition all the way.
According to average day meals you ate about 1,800-2,000 calories. That will either promote fat gain or maintain weight at your current stat.
And yeah you need to make some nutritional changes :)
**For one, you need more veggies.
I didn't see an entire veggie in the list below. Veggies in pasta sauce don't count as they are usually peppers, onion and tomato which are good but not great like the greener asparagus, broccoli, baby spinach, green beans, etc..
If you have a hard time eating veggies definitely grab a greens supplement. Taste like the bottom of a lawn mower (I won't lie) but you may need it.
**Second, more fruit.
An apple is a great choice. But don't forget blueberries, avocado, oranges, etc...
You need more of them. Great start with the Apple!
**Third, cut out the pasta and bread or limit it to only one option each day and only one serving.
One slice of bread or 1/2 of one serving of pasta. One serving of pasta is very very tiny if you've ever weighed 1oz dry (28 grams). With wholewheat angel hair pasta thats only 60 strands. May sound like a lot but in all actuality its very small compared to most peoples servings.
Grains get out of hand and to be honest you can get so much fiber and many more nutrients out of fruits and vegetables.
**Fourth, kick the soda.
I know it sucks if you're addicted to it but if you cut it I promise you'll drop weight as your sugar levels and thirst won't be enormous.
Think about it. Why do bars put out peanuts and popcorn? Because they are salty and have sugary coatings usually and that will only promote thrist and further hunger resulting in fried food sales and beer sales.
**Fifth, swap the juice for an actual orange.
Believe it or not, there's no tremendous benefit to orange juice. It's junk.
Once you open it it the nutrient level of vitamin C is zapped. So that glass is like drinking thick kool-aid rather than a Vitamin C boost.
**Sixth, One of my favorite lines for women "Lifting heavy weights won't make you big and bulky. Going to Dunkin donuts and Starbucks will. Those products will kill you and only make you fat."
Thanks Gentilcore ;)
**Seventh, McD's.
I don't think I have to say much about this one huh? ;)
But just so we have some fun with it did you know that every pattie contains some cow sh*t and that maggots account for some of the protein? The left over protein source is grade D at best (intestines, poor area's of the cows and other animal parts that mix in).
Still feel like getting a happy meal??
**Eigth, pizza isn't that bad for you.
So long as you have 1-2 slices of the small (10") stuff. A 10" slice is about 150 calories if you don't eat the crust.
14-16" about 300 without crust.
NEVER EAT THE CRUST.
**Ninth, Ice cream is only 1/2 cup per serving.
That's tiny. Next time you eat measure out a flat level of 1/2 cup and see what I mean. That's all. One serving.
Okay so what you need to do to get in great shape and drop that weight super fast:
**Eat 3-5 servings of veggies dAILY
**3 Servings of Fruit daily
**2 servings of dairy won't kill you
**3 servings of meat daily
**2-3 servings of healthy fats (avocados, salmon, almonds, olive oil)
BUT MAKE SURE YOU DO NOT GO OVER 1,500 CALORIES A DAY.
And drink about 10 glasses of water every day with a multivitamin every morning and a greens supplement.
THATS AN ACTUAL EMAIL
DOES THIS SOUND LIKE YOU?
144 pounds 5'3"
Wishes to Drop 8 Pounds....14 preferred
"thank you so much for running the free boot camp on Saturdays. You push me much harder than I would push myself and you manage to make it fun!"
(ME):What's your average meal day look like? Honestly. Be as precise as you can be in meal frequency, foods you eat, portion size. You don't need to enter the cals or anything I already know them ;)
CLIENT EMAIL
I think an average day looks like this:
**1 Thomas's bagel w/ cream cheese, small OJ
**Grilled cheese ( 2 slice american) 1 apple, H2O
**1 can Ginger ale
**Med. plate Whole wheat spaghetti w/ meat sauce, 1 peice of toast w/ butter (Whole wheat)
**Med. bowl ice cream
This is an average day, but almost every day I have something particularly bad (in this day it was dessert). I am not a big breakfast person. I am much more likely to starve till 3:00, then gorge myself on a large meal, or snacks at that time. So, that is something I could definetely use help with!
-Here are some of my usual bad things:
-Lots of cheese on anything and everything
-Muffin from Dunkin Donuts or a mocha coolatta w/ skim milk and whipped cream
-Ice cream at home or a blizzard from DQ
-2 cheeseburger meal at Mc D's w/ fries and Coke
-3-4 lg slices of cheese pizza ( sometimes cheese fries too)
So.... there is something really nasty like that too many times a week like 5 out of 7 days sometimes!
Should I stop the bad stuff completely? Or should I just cut down to 1 bad thing?
I just talked to my husband on the phone and he said that I should tell you that the first words out of my mouth when I woke up were,
"Is there any coffee cake left?"
Thanks,
CLIENT NAME PROTECTED
UNSURPRISED FITNESS PROFESSIONAL (me):
I can definitely see where the improvement needs to be. Nutrition all the way.
According to average day meals you ate about 1,800-2,000 calories. That will either promote fat gain or maintain weight at your current stat.
And yeah you need to make some nutritional changes :)
**For one, you need more veggies.
I didn't see an entire veggie in the list below. Veggies in pasta sauce don't count as they are usually peppers, onion and tomato which are good but not great like the greener asparagus, broccoli, baby spinach, green beans, etc..
If you have a hard time eating veggies definitely grab a greens supplement. Taste like the bottom of a lawn mower (I won't lie) but you may need it.
**Second, more fruit.
An apple is a great choice. But don't forget blueberries, avocado, oranges, etc...
You need more of them. Great start with the Apple!
**Third, cut out the pasta and bread or limit it to only one option each day and only one serving.
One slice of bread or 1/2 of one serving of pasta. One serving of pasta is very very tiny if you've ever weighed 1oz dry (28 grams). With wholewheat angel hair pasta thats only 60 strands. May sound like a lot but in all actuality its very small compared to most peoples servings.
Grains get out of hand and to be honest you can get so much fiber and many more nutrients out of fruits and vegetables.
**Fourth, kick the soda.
I know it sucks if you're addicted to it but if you cut it I promise you'll drop weight as your sugar levels and thirst won't be enormous.
Think about it. Why do bars put out peanuts and popcorn? Because they are salty and have sugary coatings usually and that will only promote thrist and further hunger resulting in fried food sales and beer sales.
**Fifth, swap the juice for an actual orange.
Believe it or not, there's no tremendous benefit to orange juice. It's junk.
Once you open it it the nutrient level of vitamin C is zapped. So that glass is like drinking thick kool-aid rather than a Vitamin C boost.
**Sixth, One of my favorite lines for women "Lifting heavy weights won't make you big and bulky. Going to Dunkin donuts and Starbucks will. Those products will kill you and only make you fat."
Thanks Gentilcore ;)
**Seventh, McD's.
I don't think I have to say much about this one huh? ;)
But just so we have some fun with it did you know that every pattie contains some cow sh*t and that maggots account for some of the protein? The left over protein source is grade D at best (intestines, poor area's of the cows and other animal parts that mix in).
Still feel like getting a happy meal??
**Eigth, pizza isn't that bad for you.
So long as you have 1-2 slices of the small (10") stuff. A 10" slice is about 150 calories if you don't eat the crust.
14-16" about 300 without crust.
NEVER EAT THE CRUST.
**Ninth, Ice cream is only 1/2 cup per serving.
That's tiny. Next time you eat measure out a flat level of 1/2 cup and see what I mean. That's all. One serving.
Okay so what you need to do to get in great shape and drop that weight super fast:
**Eat 3-5 servings of veggies dAILY
**3 Servings of Fruit daily
**2 servings of dairy won't kill you
**3 servings of meat daily
**2-3 servings of healthy fats (avocados, salmon, almonds, olive oil)
BUT MAKE SURE YOU DO NOT GO OVER 1,500 CALORIES A DAY.
And drink about 10 glasses of water every day with a multivitamin every morning and a greens supplement.
THATS AN ACTUAL EMAIL
DOES THIS SOUND LIKE YOU?
Tuesday, May 13, 2008
You Will Not Change without MOTIVATION
I've heard more times than you can imagine,
'I want to lose weight'
'I want to feel healthy'
'I want to be happier'
That's awesome. But why?
People who give me this answer very rarely discover their true potential or unlock their innerself.
It's easy to want. It's even eaiser to be vague. Who enjoys getting emotional anyway? When was the last time you cried? I know this sounds crazy but when was the last time you were so fed up with something so meanginful in your life that you literally broke down and cried?
I bet after you picked yourself back up you discovered something about yourself. Maybe you were stronger than you thought previously.
Maybe you became a better parent afterwards.
Maybe you began treating your lover better.
Maybe you started working a little harder and earned yourself a raise which resulted in the family or house you have today.
I'm not trying to be mean but you have to feel something inside of you to LITERALLY CHANGE.
I can't do it for you. I can help you cry ;) but I can't stand over your shoulder checking out your move, every meal, every rep and make sure you're adhering and living up to your responsibility with your fat loss program.
If I did I guarantee you'd find crazy success as they do in the Biggest Loser tv show. But that is not the real world. Not for 98% of us. Heck I have to watch over my own shoulder every second of the day.
You think just because I'm a fitness professional that I wouldn't rather grab my inner circle of family and friends, a towel, some alcohol, steaks and firewood and head to the beach and hang out all day partying? I'm 29. I love the beach. I love the people in my life. I love the sun.
But that's not the real world Peter Pan. I have to adhere just like each and every one of you. But with the added pressure that if I don't have a six-pack, excellent strength, athletic ability and an open-mind that no matter what age I'll just be seen as a guy who knows something about fitness. I have to be my best to stay at the level I've achieved and to continue accelerating in my industry and field. I'll fight to the bone to hold onto my accomplishments. I achieved them.
Are you doing all you can to accomplish your goals?
What have you eaten today?
Was a muffin, donut, ice cream, sub, fast food salad or candy mixed in?
Be honest.
How often have you trained today?
Did you go for a walk and consider that your cardio? If you think walking fast/power walking/slow jogging is going to give you REAL fat loss I've got a storage bin full of Beta and VHS tapes I'd like to sell you!
And only the good stuff 'Buns of Steel' 'Richard Simmons' and every video that comes with a stupid-ass Ab product. PLEASE DO NOT BUY ANYTHING OFF THOSE INFOMERCIALS.
Save your money, do some jump squats, eat some broccoli and apples, sprint in your backyard. It may cost you your time and $1 a day but it'll give you guaranteed results. Those people don't lose weight doing crunches. Why is our nation so naive??
So what have you really done and where do you want to go?
You want to lose 10% bodyfat in the next 12 weeks.
That sounds precise to me. Much more attainbale than 'I want to lose weight'.
You want to fit in a size 4 bikini by August for a wedding that you're going away for or your vacation to Florida or Myrtle Beach?
You want to compete in a triathlon coming up in August and need to improve your swimming stamina through leg, core and external rotator strength the next 9 weeks. Sounds better than 'I want to be healthier'.
See what I mean.
Find something that means something to you and turn that fire into YOUR MOTIVATION.
I promise, once you discover your INNER motivator/motivation, your success will skyrocket like a bazooka blasting out a missile of physical, spiritual, meditational and therapeutic wealth.
But you have to discover WHY first.
Then take action.
Simple formula.
But are you dedicated to your mission???
How bad do you truly want it?
Rob Belley
Robert Belley Fitness
Pembroke fitness
Marshfield fitness
Duxbury fitness
'I want to lose weight'
'I want to feel healthy'
'I want to be happier'
That's awesome. But why?
People who give me this answer very rarely discover their true potential or unlock their innerself.
It's easy to want. It's even eaiser to be vague. Who enjoys getting emotional anyway? When was the last time you cried? I know this sounds crazy but when was the last time you were so fed up with something so meanginful in your life that you literally broke down and cried?
I bet after you picked yourself back up you discovered something about yourself. Maybe you were stronger than you thought previously.
Maybe you became a better parent afterwards.
Maybe you began treating your lover better.
Maybe you started working a little harder and earned yourself a raise which resulted in the family or house you have today.
I'm not trying to be mean but you have to feel something inside of you to LITERALLY CHANGE.
I can't do it for you. I can help you cry ;) but I can't stand over your shoulder checking out your move, every meal, every rep and make sure you're adhering and living up to your responsibility with your fat loss program.
If I did I guarantee you'd find crazy success as they do in the Biggest Loser tv show. But that is not the real world. Not for 98% of us. Heck I have to watch over my own shoulder every second of the day.
You think just because I'm a fitness professional that I wouldn't rather grab my inner circle of family and friends, a towel, some alcohol, steaks and firewood and head to the beach and hang out all day partying? I'm 29. I love the beach. I love the people in my life. I love the sun.
But that's not the real world Peter Pan. I have to adhere just like each and every one of you. But with the added pressure that if I don't have a six-pack, excellent strength, athletic ability and an open-mind that no matter what age I'll just be seen as a guy who knows something about fitness. I have to be my best to stay at the level I've achieved and to continue accelerating in my industry and field. I'll fight to the bone to hold onto my accomplishments. I achieved them.
Are you doing all you can to accomplish your goals?
What have you eaten today?
Was a muffin, donut, ice cream, sub, fast food salad or candy mixed in?
Be honest.
How often have you trained today?
Did you go for a walk and consider that your cardio? If you think walking fast/power walking/slow jogging is going to give you REAL fat loss I've got a storage bin full of Beta and VHS tapes I'd like to sell you!
And only the good stuff 'Buns of Steel' 'Richard Simmons' and every video that comes with a stupid-ass Ab product. PLEASE DO NOT BUY ANYTHING OFF THOSE INFOMERCIALS.
Save your money, do some jump squats, eat some broccoli and apples, sprint in your backyard. It may cost you your time and $1 a day but it'll give you guaranteed results. Those people don't lose weight doing crunches. Why is our nation so naive??
So what have you really done and where do you want to go?
You want to lose 10% bodyfat in the next 12 weeks.
That sounds precise to me. Much more attainbale than 'I want to lose weight'.
You want to fit in a size 4 bikini by August for a wedding that you're going away for or your vacation to Florida or Myrtle Beach?
You want to compete in a triathlon coming up in August and need to improve your swimming stamina through leg, core and external rotator strength the next 9 weeks. Sounds better than 'I want to be healthier'.
See what I mean.
Find something that means something to you and turn that fire into YOUR MOTIVATION.
I promise, once you discover your INNER motivator/motivation, your success will skyrocket like a bazooka blasting out a missile of physical, spiritual, meditational and therapeutic wealth.
But you have to discover WHY first.
Then take action.
Simple formula.
But are you dedicated to your mission???
How bad do you truly want it?
Rob Belley
Robert Belley Fitness
Pembroke fitness
Marshfield fitness
Duxbury fitness
Sunday, May 11, 2008
Sunday Ice Cream Match the 1st!! Happy Mothers Day!!
BLOG DISCLAIMER :: Only one Entire Tub of Edy's Yogurt Blend Chocolate Fudge Brownie and a 1/4th of Light Double Fudge Brownie was harmed during this test. Yes an entire tub and more. No lie. But hey, it's not like I slugged the cow or anything to get this stuff ;)
HAPPY MOTHERS DAY! To all the beautiful mothers out there reading this blog. And thank you for your continued support.
Alright! Let's get ready to Roll!!!
I'm human. No lie. And being human I like to have foods that are not entirely good for me. I won't lie to you. I may be 29 but my two favorite foods are still Cheese Pizza and Ice Cream.
"Hi my name is Rob Belley. I'm an Ice Cream addict"
Trying being a fitness professional and magazine Advisory Board member who has to stay in beach body shape year-round and keeping your favorite foods from showing on your belly.
I don't.
But I do stay in beach body shape ;)
I eat roughly a gallon of ice cream and one or two 10" inch cheese pizzas weekly!
2nd Disclaimer: But I adhere to my meal plan about 90% of the time.
Do you? At the bottom of this post is a pic of my midsection for proof that you can still enjoy your favorite foods and have a life ;)
So this week we'll start with two flavors that are affordable on the wallet and pretty good on calorie count. I'm matching up two Edy's flavors (Dreyer's if you live on the west coast).
Yogurt Blend Chocolate Fudge Brownie &
1/2 the fat Light Double Fudge Brownie
They match up well in labels. Both are 120 calories per 1/2 cup, about 4 grams of fat, 20 grams of carbs (14 from sugar) and 3 grams of protein. Of course the yogurt blend is 4% higher in Calcium but we're not having this for our bones ;)
I feel the yogurt blend is a bit sweeter and fluffier in texture than the light ice cream. I prefer the light ice cream honestly.
For me, ice cream has to have a certain density on my palate. I like it to last. If I want something cold, and light I'll drink a milkshake ya know.
So it's in my opinion that if you're going to splurge....go with the Edy's light ice cream chocolate brownie flavor.
I think it'll fill you better and the tatse will resemble ice cream more.
Of course Edy's can't touch super premium ice creams like Hagan Dazs. But that's a future battle.
And just in case you don't believe me, here's a picture of my abs from mid april.
If I'm not tan, you know these aren't from May or summer here by the beach in the South Shore/Cape Cod of Massachusetts
Rob Belley
HAPPY MOTHERS DAY! To all the beautiful mothers out there reading this blog. And thank you for your continued support.
Alright! Let's get ready to Roll!!!
I'm human. No lie. And being human I like to have foods that are not entirely good for me. I won't lie to you. I may be 29 but my two favorite foods are still Cheese Pizza and Ice Cream.
"Hi my name is Rob Belley. I'm an Ice Cream addict"
Trying being a fitness professional and magazine Advisory Board member who has to stay in beach body shape year-round and keeping your favorite foods from showing on your belly.
I don't.
But I do stay in beach body shape ;)
I eat roughly a gallon of ice cream and one or two 10" inch cheese pizzas weekly!
2nd Disclaimer: But I adhere to my meal plan about 90% of the time.
Do you? At the bottom of this post is a pic of my midsection for proof that you can still enjoy your favorite foods and have a life ;)
So this week we'll start with two flavors that are affordable on the wallet and pretty good on calorie count. I'm matching up two Edy's flavors (Dreyer's if you live on the west coast).
Yogurt Blend Chocolate Fudge Brownie &
1/2 the fat Light Double Fudge Brownie
They match up well in labels. Both are 120 calories per 1/2 cup, about 4 grams of fat, 20 grams of carbs (14 from sugar) and 3 grams of protein. Of course the yogurt blend is 4% higher in Calcium but we're not having this for our bones ;)
I feel the yogurt blend is a bit sweeter and fluffier in texture than the light ice cream. I prefer the light ice cream honestly.
For me, ice cream has to have a certain density on my palate. I like it to last. If I want something cold, and light I'll drink a milkshake ya know.
So it's in my opinion that if you're going to splurge....go with the Edy's light ice cream chocolate brownie flavor.
I think it'll fill you better and the tatse will resemble ice cream more.
Of course Edy's can't touch super premium ice creams like Hagan Dazs. But that's a future battle.
And just in case you don't believe me, here's a picture of my abs from mid april.
If I'm not tan, you know these aren't from May or summer here by the beach in the South Shore/Cape Cod of Massachusetts
Rob Belley
Friday, May 9, 2008
Dieter's Craze!
I'll be honest. When most people I consult or train tell me they eat healthy, I figure they're eating about 75% clean.
Nearly not enough to truly impact their fat loss results.
In fact, when others tell me they are eating clean and they're still having a difficult time dropping weight, I know they are either (a) drinking far too much or eating too much fast/processed foods on the weekends, (b) overeating - even healthy overeating is still overeating - or (c) not consuming enough veggies.
You'd be literally AMAZED what 5-6 servings of vegetables will do for your waistline and padded area's.
I'm no saint myself. I love to have a good time come Friday. However, I lock down on Monday and Tuesday and reverse the weekend with solid powerhouse nutritional foods and plenty of water.
I don't take any fat loss supplements.
I'm not on lipozene, Alli, hydroxycut, hoodia, CLA, slimquick, detox pills, diet pills or any ephedra containing supplements.
Hell I don't even have caffeine in my diet. Other than the very, very occasional green tea (maybe once a month) and barely soda on the weekends.
But I'm athletic and lean.
You want to know the best fat-burner out there?
Vegetables and watching how much you eat.
If you know you're only given 1,500 calories a day EAT only 1,500 calories a day.
If you go too far under you'll retain fat as the body will do its best to keep fat on as a survival mechanism.
If you go over then you'll just add fat as the body loves to be so.
There is no miracle cure for this other than consistency.
Your WILL POWER is your greatest FAT LOSS advantage.
So next time you find yourself reaching for a candy bar or the take-out menu quickly eat an apple and cup of uncooked broccoli. I promise you'll thank me for it in your next Myspace Profile pic ;)
Looking out for you,
Rob Belley
Nearly not enough to truly impact their fat loss results.
In fact, when others tell me they are eating clean and they're still having a difficult time dropping weight, I know they are either (a) drinking far too much or eating too much fast/processed foods on the weekends, (b) overeating - even healthy overeating is still overeating - or (c) not consuming enough veggies.
You'd be literally AMAZED what 5-6 servings of vegetables will do for your waistline and padded area's.
I'm no saint myself. I love to have a good time come Friday. However, I lock down on Monday and Tuesday and reverse the weekend with solid powerhouse nutritional foods and plenty of water.
I don't take any fat loss supplements.
I'm not on lipozene, Alli, hydroxycut, hoodia, CLA, slimquick, detox pills, diet pills or any ephedra containing supplements.
Hell I don't even have caffeine in my diet. Other than the very, very occasional green tea (maybe once a month) and barely soda on the weekends.
But I'm athletic and lean.
You want to know the best fat-burner out there?
Vegetables and watching how much you eat.
If you know you're only given 1,500 calories a day EAT only 1,500 calories a day.
If you go too far under you'll retain fat as the body will do its best to keep fat on as a survival mechanism.
If you go over then you'll just add fat as the body loves to be so.
There is no miracle cure for this other than consistency.
Your WILL POWER is your greatest FAT LOSS advantage.
So next time you find yourself reaching for a candy bar or the take-out menu quickly eat an apple and cup of uncooked broccoli. I promise you'll thank me for it in your next Myspace Profile pic ;)
Looking out for you,
Rob Belley
Subscribe to:
Posts (Atom)