Something Cool Happened to Me in Fall 2010

So for those of you who see me regularly at Robert Belley Fitness in Marshfield, you all know something really cool happened to me in the fall of 2010.

Nothing outrageous worldly speaking but definitely a pick-me-up and actualization personally.

I've reached a whole NEW level of fitness.

In short, I owe a lot of it to some tough and consistent training the last 2 years: talking double and triple session afternoon and evenings some weeks in a row.

I'd have to thank the start of all this with climbs up Mount Washington in New Hampshire, Running a couple Marathons (Boston 2009, Cape Cod 2010) and experiencing a couple of Death Races (2009, 2010) in Vermont's Green Mountains with someone much much fitter than myself: Captain Michael Signori.



In between these challenges, I trained like crazy some weeks. Performing my own hellish workout then doing a couple extra for laughs and extra burn. Even training alongside training family clients to test their and my own fitness level.

The greatest part of all though, is that 2 years later, I'm in the best physical-endurance-strength-mental clarity shape of my life. Sure I've had some ups and downs with nutrition. And had some terrible workouts in there. But I never stopped driving forward or pushing.

At the studio last night, while Katie O'Hara Shannahan was performing 30 minutes on the AirDyne, and I was practicing my Jump Shot, we spoke about drive and determination.

I don't believe you can teach those two characteristics, but you can learn something about them.

(1) It comes from within
(2) Behaving consistently encourages drive-like behavior for those who lack internal drive

Tom Brady was Katie and I's example. To watch Tom Brady quarterback is brilliant. He is relentless. In much the same way Michael Jordan was with basketball. If he throws a bad pass or the play doesn't work out he jumps right into the next play without hesitation or fear of throwing another bad bullet. Much the way Jordan wouldn't stop shooting if he was having an off
night. Complete consistency is the key to the next level.

Accepting that you will fail, and will just have to work immediatly through it is HUGE for creating the best result.

I've had some terrible workouts in the last couple years, and by terrible I am reffering to low-energy, poor lifts and feeling as if I were stuck in quicksand.

>>> BUT YOU JUST KEEP DRIVING FORWARD >>>

Nothing should get in the way of the outcome.

It may be sloppy sometimes, but by sticking at it CONSISTENTLY, you will achieve the very thing you WANT most.

I promise.

Live a little dream dreamers ;)


Rob Belley

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Linkin Park Rock BEST BUY (NOKIA) Theater

Last night I was STOKED!!!



Linkin Park performed their first live concert in 2 years last night at the Best Buy Theater in Times Square, New York City.


It was pretty much a greatest hits so far with a few of the new songs sprinkled in. The intro was amazing! Started off with The Requiem and The Radiance and slammed into New Divide (love the live breakdown - so sick).

ONLY WATCH THE FIRST 3 MINUTES THEN SWITCH TO THE VIDEO BELOW THIS ONE:
THE REQUIEM/THE RADIANCE


THEN WATCH THIS ONE... Filmed From Camera Pit
NEW DIVIDE



The heavier Shinoda influenced tracks were also gnarly.
WRETCHES AND KINGS BEST SOUND and view of MIKE AND CHESTER ROCKING!!!


BEST VIEW from CROWD!!!


BEST VIEW of entire backdrop and BAND***


Probably the coolest thing about LP shows are that you get a little hip-hop mixed with Rock so it makes for a fun show to move to. Once second its ethereal, the next drop down then its rap/arms laying it down. Love it!!!

And scared to say it... but musically, from a dual singer/songwriter/rock band stand point... are Chester and Mike sorta the Paul and John of the early millennium???? Sometimes I'm amazed at their ability to collaborate and create such unique sounds and abilities... and they each have their own projects on the side. Just saying???

Here's the setlist from last night:
1.The Requiem
2.The Radiance
3.New Divide
4.FaintExtended Outro
5.No More SorrowLong Intro
6.Given UpExtended Outro
7.Wretches and Kings
8.CrawlingKeyboard Transition Outro
9.Iridescent
10.Breaking The Habit
11.Jornada del Muerto
12.Waiting For The End
13.In The End
14.Bleed It Out
15.One Step CloserExtended Outro
Encore:
16.Fallout
17.The Catalyst
18.What I've Done

MAKE SURE YOU SEE LINKIN PARK LIVE BEFORE YOU DIE!!

And live the dream till then ;)

Rob

Belley Fitness Marshfield
http://www.rbfit.com/

NYC ~ Linkin Park ~ Kettlebell Workout

After reading a post over at Alwyn Cosgrove's blog, one of my favorite mentors on Earth, I decided this would be a great opportunity to workout in a pinch. I needed to jump aboard a bus taking me to New York City so efficiency today is key!

Why am I going to NYC? Especially when Boston is sufficiently gorgeous this time of year?

Well Boston ain't got LINKIN PARK!! :)

Especially not performing live tonight at the Nokia Theatre in Times Square on the very same day as their new album releases. STOKED!



Back to fitness =) Before I ramble...

So after training the family at the studio from 5:30 - 8:15 this morning (Kara, Jess, Eric, Dan, Erin and Bill - and a few people who will remain unnamed who miss their workout times LOL) I took part in my own quick little kettlebell session to burn some extra calories before I go NUTS tonight at the show.

I followed a portion of a pretty cool study/workout. Simplifying this, read Alwyn's blog post here:

A new study that I just reviewed (for our upcoming fat loss seminar) had ten
subjects undergo a customized kettlebell snatch workout.

The researchers
had the subjects establish their maximum kettlebell snatch rate per minute, and
then the subjects performed ¼ of the max reps in rounds of 15s on, 15s off for
20 mins alternating arms. (For example, if they performed 20 reps in their max
test, they would work at a rate of 5 snatches every 15s for the workout).

So the workout was e.g. 5 KB snatches in 15s with your right hand, rest
15s, and then repeat with your left hand and rest. That would be one minute (or
one round), and this was repeated for twenty minutes.

Caloric burn was
13.6 cals per min aerobically and 6.6 cals per min anaerobic (20.2 calories per
minute). That’s a very intense workout and the subjects showed heart rates of
93% of max on average. But again, as I pointed out before – you’re burning a ton
of calories per minute, but the reps are a lot lower (and less heavy on the
joints) than a traditional cardio workout (such as running sprints).

Kettlebell training can be a fantastic, perhaps even more effective than
traditional methods, cardiovascular training tool.

-AC

Pretty cool eh?

So I handled a 16kg (35 lbs.) for my sets up to 15 minutes. Supposedly I burned 303 calories. Not bad, but I really on a delt kick so that's another reason I took on this workout haha.

If I had followed this, or similar, for a full 45 minutes that would be about 900 calories. Is this true? Who knows? But it's definitely worth a shot!!

Live your dream!

And be efficient,

Rob


Mommy Fat Loss Expert Maximum Fitness magazine Fitness Advisory Board Member Belley Fitness TV, Host

Robert Belléy Fitness
Fat Loss Line: 1.508.944.3104

Semi-Private Training Group Personal Training Burn Boot Camp Youth Athlete Enhancement

Readers Choice Award, Voted Best Weight Loss Service Marshfield Studio - 1775 Ocean St. (Town Center) 02050
http://www.rbfit.com/

Rob Belley Commits to NEVER AGAIN

This is funny if ya know me.

Because I said Never Again!


On Monday I went into South Boston to meet my buddy Mike so we could hit up the Red Sox game that night. Well, when I got to Tanya's apartment we caught up on her fitness.

Turns out she's signed up for the Marine Corp Marathon in Washington D.C. on October 31st, 2010.

She wasn't sure if she was actually going to run in it though. So I said "if you do I'll do it with too."

Turns out, registration is closed, and running bandit in that Marathon is tough due to security.

So, after telling Kara MacCarthy, Dan Newcomb, Billy Altieri, Jessica Nathan and Angela Griffith that I was doing D.C. and it didn't work out, I quickly searched for an alternate Marathon.

FOUND ONE! SAME DAY! IN CAPE COD!!
Saved about 1,000 miles, 19 hours and $350
Plus I'll be able to go Trick or Treating with these munchkins still ;)



I'm pretty fitness thrifty ;)

So I'll be officially registered in the 2010 Cape Cod Marathon in Falmouth

Funny thing is, I hate running.

With a passion.

A severe passion.

But I think it will be good for everyone at the studio to see their trainer kick his own ass again and lead by example. Plus it throws out there the "if I'm gonna do something I hate, you can clear the excuses and do anything clause" LOL

So I haven't ran more than 8 miles since July 30th. Means I need to add 18 miles quick ha ha.

ROB'S EMERGENCY MARATHON PLAN OF ATTACK:
W: 09/08 13 miles
W: 09/15 15 miles
W: 09/22 17 miles
W: 09/29 19 miles
W: 10/06 17 miles
W: 10/13 21 miles
W: 10/19 13 miles
W: 10/26 13 miles
S: 10/31 26.2 miles

That's one run a week until the marathon. Fun eh? Ha ha

Just as I pretty much handled the Boston Marathon in 2009

So wish me luck!!!

And Live the Dream...


Rob

Rob Belley BSc, CPT, YCS, YFS 2 Mommy Fat Loss Expert Maximum Fitness magazine Fitness Advisory Board Member Belley Fitness TV, Host

Robert Belléy Fitness
Fat Loss Line: 1.508.944.3104

Semi-Private Training Group Personal Training Burn Boot Camp Youth Athlete Enhancement

Readers Choice Award, Voted Best Weight Loss Service Marshfield Studio - 1775 Ocean St. (Town Center) 02050
http://www.rbfit.com/

Happy Labor Day America

I would like to wish everyone in our beautiful country of America a Happy Labor Day.

I hope you are enoying this day of rest with loved ones.


Live the dream,


Rob

Miss Massachusetts Pageant Workout 2

So last night me and Ms. X worked out a local high school track. And it was pretty cool because a sporting event was occuring nearby. Could hear everything.

Last night we decided to do some high intensity interval training.

The kind that makes you realize you really don't train as hard as you think ;)

Everyone and their mother seems to work out. But few train with purpose.

Purpose is the difference between amazing results, and seeing some changes.

But that's a whole other post.

Here's what we did last night:

Track Length (TL)... straight a way
Track Ends (TE)... where track curves

After a quick dynamic warmup of quad catch and release, leg swings, hips shifts and inner thigh mobility

*TL walk--> TE sprint--> TL walk--> TE sprint
x 4 laps

Rest 30 seconds (water)

*TL sprint--> TE walk--> TL sprint--> TE walk
x 2 laps

*TL walk--> TE sprint--> TL walk--> TE sprint
x 1 laps

*Push-Ups 20 --> Stadium Stairs 5 flights

*Walk 1 Lap

*TL sprint--> TE walk--> TL sprint--> TE walk
x 2 laps

*Half Lap Sprint--> Half Lap Walk
x 4


In all we covered about 3 miles at about 9pm. That's dedication.

Even I already ran 2 miles 3 hours prior with Katie O'Hara at the studio, lifted before that, and I played in some cool storm waves at the sea wall in Brant Rock in the afternoon.

It was also her 2nd workout of the day on Tuesday. Double Sessions rock!!!

So give the above workout a try. You'll be shocked how much better intervals are for fat loss over traditional, long, boring cardio... like jogging 2 miles. LOL

Live your dream!

Rob


www.RBfit.com
Marshfield Fitness Fat Loss Expert National fitness magazine Contributor
Turn to page 23 of this month's Maximum Fitness to spy a pic of me and some of my recommendations for advancement in your own health

Motivation is Energy. Bachelor Party Proof

I am asked, or here near daily "I don't know how you do it".

It's usually in reference to the fact that I run off minimal amounts of sleep with lots of activity placed in between. Be it weekdays or weekends.

But energy breeds energy.

And more so, motivation breeds energy.

This past weekend I attended a bachelor party for one of my best friends, JP.

To say the least I'm not your normal bachelor party kind of guy:
* I do not enjoy playing poker
* I do not gamble
* I do not enjoy strip clubs
* I do not enjoy cigars
* I do not enjoy golf

There goes many of the "traditional" bachelor party festivities. I have lots of fun in my life. Too much some would say =) But those do nothing for me.

However, it's funny how when the atmosphere is right, people all of a sudden find the energy to stay awake for hours on end.

We didn't go to bed (from a Saturday bachelor party) until Sunday afternoon.

A handful of us stayed awake and alert beyond most people's frame of reference for a party.

But we had amazing motivation. We we're having so much fun we didn't want it to end.

I slept and was up by 2pm on Sunday. Then began a day filled with hangouts and such.

But people ask how I function off so little.

It's because I always find the motivator.

I fill my life with so many best friends, experiences and opportunities that I constantly have a reason to Go Go Go!

Same goes with fitness and diet.

You need motivators to Go Go Go!

Sign up for a charity race. Center your efforts around getting a flat tummy. Commit yourself to an outrageous fitness event and tell everyone you're doing it.

Create your MOTIVATORS.

With your new motivation, you'll find energy like crazy!

And if you couple that with nutritional eating. As in 100% compliance, you'll be dashing around like The Flash!

Live Your Dream!


Rob


Robert Belley Fitness Marshfield, MA
Motivating, Energizing

The Ben & Jerry Chocolate Maple EGGO Massacre

Alright, here's a little bit of honesty for you.

Last night, before I went to my bedroom (about 11pm) I was craving chocolate and EGGO's. Specifically Chocolate Chip EGGO's!

Here's the result:
Toasted Homestyle EGGO's, spread with butter, then topped with Ben & Jerry's Flourless Chocolate Cake (available only at Walmart) a top, stacked 4 EGGO's high, with Pure New Hampshire Maple Syrup pooling the waffle nooks on layers 2 (middle) and 4 (top)...



OH MY GOD DELICIOUS!!!!!!!!

So why do I feel a need to share this with you?

Because even as I check client diet logs, I am showing myself to be accountable for my own personal eating habits.

And, I want people to know, so long as you're doing what you should be doing 95% of the time you can let loose too.

Not all the time, but marginally.

I've been mulling over EGGO concoctions all summer with youth athletes at RB Fit and this is probably the best tasting one devised: amongst the ideas expressed.

And last night decision was in large part influenced by Nicole. A sophomore athlete at Austin Prep who competes in soccer and swimming. Today was her last day at the studio before returning home from the family summer beach house.

It was great to share this last of the summer EGGO mash-ups with her.
And it probably sounds funny, but I miss the athletes when they go back to their respective schools. They're so much fun to train and laugh with.

Especially since their outlook is vastly different than their adult counterparts. Food choices, topics of conversation, moods, all of it. One isn't better than the other but I am fortunate to have the opportunity to train with such great kids.

But alas, the Ben & Jerry's Chocolate Maple EGGO Massacre recipe is something I am very happy to provide my athletes... who knows.. maybe I'll be Ben & Jerry's next flavor creator winner ;)

Live the Dream.

Occasionally eat it ;)


Rob


Robert Belley Fitness Marshfield, Massachusetts
The Ben & Jerry Chocolate Maple EGGO Massacre
www.RBfit.com

Cupboard Mashup! Canned/Bag Bonanza

So last night I decided to finally clean out some of my cupboard space.

Liberate it from the stale, intentionally forgotten foods that have occupied their shelves.

So I made my own mash-up of grains and mix-ins.

First, steamed frozen Sugar Snap Peas.
Second, cooked remaining Red Quiouna.
Third, opened a can of Black Olives and sliced em'up.
Fourth, heated up a can of Black Eyed Peas (no Fergie's were harmed during this event).
Fifth, cooked remaining Bulgur Wheat.

After that, layer and mash-up and you have this:



Each portion I rationed out averaged just around 500 calories and 35 grams of fiber!

Plus there were a lot of complex carbs in there.

So if you have any random and leftover products sitting on your shelves do yourself a favor and either eat them, or get rid of them.

Live the dream!

Just don't eat it ;)


Rob


Get Your Workout On!
Drop by Robert Belley Fitness in Marshfield and find a program that will fit you.
From Groups to Personal and Rejuvenating to Intense.

Handicapped dog first to Mt Washington summit

In an article written by Melanie Plenda for the Union Leader in New Hampshire, the story of an amazing athletic feat is unfolded.

This athlete happens to be a dog.

A handicapped dog.

It’s the story of Lucy, a dog left for dead just a years prior, due to irreparable spine and leg damage. And amazingly, with the aid of a designed doggy wheelchair, for the rear of the body, on just two legs, Lucy made it to the summit of Mount Washington.

Being a small dog owner, and someone who hikes and climbs Mount Washington myself, I cannot stress to you enough the incredible feat this must have been for such a small animal: especially one suffering from this severe a handicap. I couldn’t imagine hiking Mount Washington without my arms yet alone two supporting limbs.

But to not steal the efforts from Melanie’s work, I’ll provide you with the link here to read the story yourself.

This is a feel good story :)

If a handicapped dog can do this, imagine what you can with all of your body intact…

Please allow to be motivational for yourself. It was for me today to perform my own workout despite the immense pain from advanced hike/climb up Mount Washington Saturday morning with Mike Signori.

http://www.unionleader.com/article.aspx?headline=Handicapped+dog+is+first+to+reach+summit+of+Mount+Washington&articleId=22253270-2c15-4763-abf5-f102c02fa017

Cool Quotes from Melanie’s article:
"In fact, she's the first to even attempt it," said Ryan Triffitt, marketing director for Mount Washington. "Mount Washington has always been a proving ground . . . Last summer, we had a camel. This summer, a dog in a wheelchair."

"She's such a go-getter," Dunning said. "Nothing stops her, she'll try anything. She goes up steps, she jumps off steps. She goes for walks, she goes for runs. Even at a full-out sprint, she far outdoes me."

BOSTON GLOBE Youth Athletics Losing Article

I highly believe in Saturday’s Boston Globe headline. I for one am swayed by the advancement of youth athletics.

A) Children have become mini-professional athletes in appearance and work schedule
B) Organizers, coaches and parents are responsible for this undoubtedly
C) It’s a society of instant-gratification, “more is better” but also, playing better/harder will not influence a decision, that I feel will ultimately hold back the participatory enjoyment of games/sports and their effect on ability to strive in later life

I’m hoping a rebirth of the traditional “have fun, play hard against friends, see who wins” competitive youth athletics comes back personally.

Remember playing town league… just one sport per season.
i.e. Not “2” or more soccer leagues simultaneously, or more than one sport at a time to detract focus and skill sets

Remember knowing the names of the kids you played/competed against?
i.e. The kids from your very own town and adjacent grade levels

Remember keeping score on the playground, backyard, driveway and looking forward to a rematch?
i.e. Actually earning a trophy or victory not just being told you were great so you and your parents would feel comfortable about your loss and feel the time spent was worth the investment

Remember going to school the next day and sports were not even the major topic of conversation?
i.e. Cartoons, what you did after school, trying to organize hangouts, not how many tournaments you just had.

Remember going to school and expecting to play once you got off the bus?
i.e. Not going to practices the next 2-4 hours afterwards.

Remember in a single car ride to the field or court you may get two or three songs only off the radio. Not watch an entire movie while traveling or listen to a full album?
i.e. Traveling to towns not adjacent to your own or to other states, regions of America

Remember when you didn’t earn a cool pro-like jersey until you qualified for the high school JV or Varsity team?
i.e. Not getting one because your parents just shelled out hundreds of dollars on a league that tries to make you look like pro athletes and as if you’ve already accomplished something noteworthy in that sport

Maybe I don’t understand it because I worked my but off as a youth athlete to earn those pro-style shirts when I was interested in sports. ONLY making the All-Star team was grounds for receiving a basketball jersey before high school. T-Shirts were for the regular season and playoffs so not everyone had been given the same credit or reward.

And by losing we learned a lot of ourselves.

I learned I didn’t enjoy losing. I did everything in my talent to ensure that next time I played I wouldn’t.

I learned to become a leader through loss. I felt if I could decide the game I’d rather that, than let someone else decide it for me.

I learned that in order to not lose, I had to practice that much wiser, harder, calculated.

I studied tapes and the history of the sport I loved.

Granted this sounds like modern day youth sports, but I was one of the only ones doing it in my grade in the early 90's. I practiced on my own time, not organized, not every weekend, and not because it was expected of me. It didn’t interfere with studies, jobs, my parents free time, etc.

I had practice once a week. Games, maybe one or two a week. There was no car shuttle needed either. Practices were one hour, games 50 minutes. So 3 hours in a week my parents had to worry about my sports schedule.

In the remaining time, I practiced from my neighborhood and home. And every day I kept score, filmed my sessions, created a year round recreation league on my street, knew the tally of all my personal numbers and each time I tried harder and harder to win.

Because winning meant I had more opportunities. I had to earn them through victories.

Well in today’s society children are being touted as great before they’ve even accomplished anything. And without kids understanding loss how can we expect them to understand consequence?

Even today, if I submit an idea to an editor I don’t always win or get in.
So I submit more.
And they may not be approved.
So I submit more.
And eventually I get an opportunity.

I’m fortunate just to have the editors email address in the first place.

But without understanding the pain of loss as a kid I’m not sure I’d have the drive as an adult today to keep pressing forward. Because I know if I try harder and stay persistent that drive will lead to a victory.

If I were settled with the idea it didn't matter if I got in or not I wouldn't be where I'm at today in my field.

I feel that if you show children, in a competitive position, that it’s okay to not succeed, it may carry over into areas of life that will not be as forgiving as they grow up.

Losing helps determine what your recourse will be.

Losing helps you discover what to work on immediately for survival.

Losing helps you appreciate even the small victories in a day.

Losing helps you become more intelligent if you turn it around to a positive.

Every great individual I have met or known has lost so many times, and each one of them told me that without their failures they wouldn't even be where they are today. Living the dream.

I could only hope that my children will learn to grow through loss the way I had as a youngster. But I’m not sure if modern society will allow them to have that opportunity as I did.

"I've failed over and over and over again in my life and that is why I succeed."
- Michael Jordan



Robert Belley Fitness Marshfield, MA

Miss Massachusetts Pageant Workout

Hello my friend :)

Mornings at the studio I have been training a young lady [to remain anonymous] who is competing in this year’s Miss Massachusetts Pageant November 26-28, 2010.

She's already a beautiful girl, but, to be in Miss Massachusetts shape she will be undergoing 12 more weeks of precision nutritional adherence and "Oh My God This Workout Sucks!" training.

I love this style of training.
It's how I prefer to train myself ;)

So I'm going to give you the workout we ran through today.

Remember, this is detailed for her exact needs. Yours may be different. But it's still a killer session to try.

Miss Massachusetts Training Session: Friday August, 20, 2010
No rest between ANY exercises | Rest 60 seconds after complete circuit
Take water as needed | 3 FULL rounds before NEXT circuit

Part the First: My F'n ABS!!!!!!
A1: Reverse Crunches (12 reps) --> Plank (45 sec) --> Mountain Climbers (40 reps) --> Plank (30 sec)
A2: Run 200 meters
A3: Inverted Rows (12 reps)
A4: Close-Grip Push-Ups (15 reps)
Repeat 2 more times

Part the Second: Please.... Just take the arms off
B1: 3 Point Dumbbell Row (12 per arm)
B2: 3 Point Prone Triceps Kickback (8 per arm)
B3: Belley Swing Lunge (15 each leg)
Repeat 2 more times

Part the Third: Remember I Can Puke
C1: Stairs x3 (48 Ascending / 48 Descending Steps)
C2: Stair Skips (25 seconds)
C3: Elevated Push-Ups (20 reps)
Repeat 2 more times

That's a fun lil' workout.

I advise if you follow precisely you will be sweating like a maniac.
Even at 6am.

I'll tell ya, this girl is extremely driven, and despite what stereotypes people may create about pageant contestants, they do have a strong work ethic.

Hope you're living the dream ;)

Rob



Robert Belley Fitness
www.rbFIT.com

Marshfield, MA 1775 Ocean Street

August Challenge Tabata Interval Marshfield Fitness

This month’s studio August Challenge can be replicated at your own home!

To date, Lisa and Bill Altieri, Katie O’Hara, Adrian Ravenscroft, Lynne Merrick, Diane McDonald, Jenn Fiorentino, Nicole McHugh, Emily and Will have each completed it. Next week the remaining family will have a chance at it!

All Tabata rounds:
20 seconds of work, 10 seconds of rest x 8 rounds for 4 minutes total

Each set you have to reach the number of reps depicted below to be considered accomplished in this challenge.

Here's a video detailing exercises per round. But this is just a quick show. Ideally, you should do each exercise for 8 rounds (or sets).



BODY WEIGHT SQUATS (128 total)
Set 1 (20 seconds): 16 reps
rest 10 seconds
Set 2 (20 seconds): 16 reps
rest 10 seconds
Set 3 (20 seconds): 16 reps
rest 10 seconds
Set 4 (20 seconds): 16 reps
rest 10 seconds
Set 5 (20 seconds): 16 reps
rest 10 seconds
Set 6 (20 seconds): 16 reps
rest 10 seconds
Set 7 (20 seconds): 16 reps
rest 10 seconds
Set 8 (20 seconds): 16 reps
rest 10 seconds

REST 60 SECONDS

STAR JUMPS (64 total)
Set 1 (20 seconds): 8 jumps
rest 10 seconds
Set 2 (20 seconds): 8 jumps
rest 10 seconds
Set 3 (20 seconds): 8 jumps
rest 10 seconds
Set 4 (20 seconds): 8 jumps
rest 10 seconds
Set 5 (20 seconds): 8 jumps
rest 10 seconds
Set 6 (20 seconds): 8 jumps
rest 10 seconds
Set 7 (20 seconds): 8 jumps
rest 10 seconds
Set 8 (20 seconds): 8 jumps
rest 10 seconds

REST 20 SECONDS

SQUAT THRUSTS [body counts] (40 total)
Set 1 (20 seconds): 5 thrusts
rest 10 seconds
Set 2 (20 seconds): 5 thrusts
rest 10 seconds
Set 3 (20 seconds): 5 thrusts
rest 10 seconds
Set 4 (20 seconds): 5 thrusts
rest 10 seconds
Set 5 (20 seconds): 5 thrusts
rest 10 seconds
Set 6 (20 seconds): 5 thrusts
rest 10 seconds
Set 7 (20 seconds): 5 thrusts
rest 10 seconds
Set 8 (20 seconds): 5 thrusts
rest 10 seconds

REST 20 SECONDS

ALTERNATING JUMPING LUNGES (120 total)
Set 1 (20 seconds): 15 jumps
rest 10 seconds
Set 2 (20 seconds): 15 jumps
rest 10 seconds
Set 3 (20 seconds): 15 jumps
rest 10 seconds
Set 4 (20 seconds): 15 jumps
rest 10 seconds
Set 5 (20 seconds): 15 jumps
rest 10 seconds
Set 6 (20 seconds): 15 jumps
rest 10 seconds
Set 7 (20 seconds): 15 jumps
rest 10 seconds
Set 8 (20 seconds): 15 jumps

FINISHED!!!
In 17:30 you will have completed 352 reps!

From there you can call it a day or as my wonderful training family has been doing continuing our workouts after with a upper body assault!

Hope you enjoy the Robert Belley Fitness August Challenge at our Marshfield fitness studio.

Does My Dog Eat More Nutritious Than You? Part 2

So, here is some tangible proof of my dog, Shrimp, eating vegetables.

Willingly, satisfactorily, eagerly.

Good boy Shrimps'!

Carrots, broccoli and white beans and garbanzo beans too.

It's how Shrimps' stays lean ;)

Marshfield's Sean Griffith, Endicott College's Next Success

There are few moments in life when you come across a reflection.

I however have been lucky enough in my first 31 years to come across about 11: each one of my best friends.

Each resembles a piece of me that is unmistakable to the naked eye.

And not too long ago, I had the opportunity to communicate with a young man who reflected me as a teenager so much I thought I was on crazy pills (Will Ferrell/Zoolander reference).



Granted, his athletic prowess and in-school achievements far surpassed my own. I pretty much finished competing in high school sports by sophomore year, but our drive, determination to succeed, belief in oneself, confidence to be in control, hard/intelligent work ethic, and the insatiable desire to attain the most coveted honors and glory per our peers were identical.



It's not often I come across anyone under the age of 28 who was determined as this kid at the age of 17. That's not an understatement. I’ve found work ethic lacking in people just below my age. But for some reason they feel entitled to more than I or my peers had/have. It’s disturbing. So Sean’s determination is refreshing to say the least.

Increasingly ironic he reflects many of my own teenage experiences uncannily: from travel, to stunts, to personality, to sense of humor and so on and so on.

In a nut shell, working with someone of this interesting “work hard, play harder” blended type "a" and "b" personality is certainly rewarding. This individual will attack the grueling circumstances ahead while being able to smile and truly appreciate the journey. There’s a calming ocean of accomplishment cooling the veins as we take on more arduous and ridiculously uncertain tasks. I find laughing when I feel pain helps soften the “what did I do now” facet. Ask Holly upstairs in her Scoop digs.

She grabs the tendons in my shoulders and I giggle from the pain because it both fascinates me and hurts like hell. :) But I appreciate the effort Holly provides me. I am fortunate for Holly. She's a keeper for life.

Sean is also a keeper for life. One of those people you just know will go on to accomplish amazing things, so long as he continues to utilize the tenacity that's made him so successful to date.



Seeing Sean perform in his Shriners Football game, after winning a Superbowl championship, after playing rugby his senior season, while balancing work - family obligations - senior beach summer fun and his training schedule at Robert Belley Fitness was impressive.

He puts a lot on his schedule but always finishes what he starts.
As my mother would say of me at his age "He burns the candle at both ends."

And perhaps the one trait that impresses me most of Sean is his politeness. He absolutely is courteous and thankful for everything. Between his natural abilities to lead, listen and adjust, having this only exemplifies the childhood he was fortunate to have within his family dynamic.

At the studio, in a text message Sean will always say thank you, offer his truest feeling and respond with sincerity. He displays sportsmanship. That trait is adopted by his parents Angela and Matt foremost. I know because I learned my own from my parents Maryellen and Yvon. And family encouragement is everything in the formative development. Be it aunt’s, uncle’s, grandparents, cousins, siblings, the constant positive reinforcement is vital to a child’s development.

They led me to winning superlatives in my senior class, accomplishing advanced athletic achievements early, believing I would someday somehow be someone of vital importance to many and so on.

Sean's will also carry him through amazing relationships with his professors, coaches and future employers (although I hope he eventually has his own company).

I've trained and performed alongside some of the coolest cats on the planet, and he by far is in the upper echelon. So naturally I'm excited to see him take his talents to the next level of life: his twenties and college.

So with this post, I felt I should honor a reflection. One I already know is destined for something greater. As long as he never stops believing in himself, he will always find a way.

Good luck to Mr. Sean Griffith at Endicott College tomorrow. As it will be his first day of camp with his new teammates, brothers, coaches and run at a conference title.

I believe in him.

Sean ALWAYS lives the dream.


Always In Your Corner Bro,

Rob




Marshfield's Sean Griffith Endicott College's Next Success

Marshfield Fitness Client Spartan Race New York City

Katie O'Hara who trains at Robert Belley Fitness in Marshfield, Massachusetts completed the Spartan Race in New York on Saturday (August 15, 2010).



We at the studio couldn't be prouder of her =)

She finished alongside her brother Billy and nephew Derrick.

While Katie was competing in the Spartan Race in Brooklyn, I happened to be eating a piece of German Chocolate Cake and Red Velvet Torte with my brother Michael from Sweet Fordy's in Pembroke.

Awful I know being Katie's fitness professional but if she was adamant about being the yin I had to be the yang.



It was seriously out of my control.

Destiny fated it.

So if you know Katie, or see Katie on the world wide web via Facebook or whatnot be sure to tell her congratulations ;)

Katie has beaten me at challenges held at our studio in Marshfield.

She's a tough cookie!

And good luck to Katie tonight during her Softball Championship. Their going for their 3rd or so championship in a row. Very cool!

Live the dream rest of world!

Katie O'Hara already is =)


Robert Belley


Spartan Race Brooklyn New York August 15, 2010
Robert Belley Fitness Marshfield Massachusetts

Metro Dash Boston 2010 Pics

Here's some of the people I shared time with at Metro Dash Boston 2010...

The cool couple from New Hampshire:













The really nice couple that set my initial pace for me who also operate Ultimate Fit Camp in Leominster, Massachusetts:



















The gentleman I helped cross the finish line (who helped me not slow down running on West 5th Street to the finish line):





















These athletes were very inspiring for me. Not only because they competed or finished. Because they were courteous, friendly, selfless and caring.

It's a diminshing manner courteousness.

Today, do yourself and someone a favor.

Be courteous.

It'll improve both of your days.

And will trickle onto others watching.

Open a door... Smile at someone... Greet someone by their first name... Tell someone you like their shirt... Pick something up for somebody... Say hello to someone walking by you on the sidewalk...


Live the dream,



Robert Belley

Death Race, Metro Dash Playlist - Music - Belley

One question I’m asked religiously is what kind of music I listen to while training.

And to be honest, I’m sort of crazy and sort of sweet.

Sometimes I listen to Tori Amos, God Is An Astronaut, Christina Aguilera, B.O.B., and Rihanna. I know, where’s my fanny pack right?




Other times I find the hate (thank you Michael Signori) and listen to Mudvayne, Linkin Park, Korn, Diecast, Chevelle, Deftones, Sevendust, Jay-Z, Eminem… etc.

And sometimes it’s happy like Aerosmith (can’t wait for Saturday’s show at Fenway), Led Zeppelin, Van Halen, Boston, and Tom Petty & The Heartbreakers.

Artists that also fit into my list are A Perfect Circle, Incubus, TOOL, Stone Temple Pilots, Dredg, 30 Seconds To Mars, 10 Years, Stone Sour, Timbaland, Slipknot, Justin Timberlake (like how I snuck that in at the end?), Nine Inch Nails and Anberlin.

Really anything goes.

But I find the upbeat absolutely drives me a little faster and awakens my better potential.

Here’s the playlist I created for my recent Metro Dash event in August.
Artist: Song

Deftones: Beauty School
Deftones: Risk
B.O.B: Airplanes
Eminem: Love The Way You Lie
Korn: Right Now
Mudvayne: Dull Boy
Korn: Here To Stay
Jay-Z: On To The Next One
Linkin Park: Faint
Chevelle: Midnight To Midnight
Chevelle: The Fad
Sevendust: Driven
Mudvayne: Not Falling
Five Finger Death Punch: Bulletproof
30 Seconds To Mars: Attack
Korn: Got The Life
Linkin Park: Qwerty (live)
Chevelle: This Circus
Jay-Z/Linkin Park: Points Of Authority/99 Problems/One Step Closer
Linkin Park: Bleed It Out
Linkin Park: Given Up
Chevelle: Brainiac
Mudvayne: Happy?
Mudvayne: Fish Out Of Water
10 Years: Actions & Motives

Of Course I didn’t listen to all of them as I tracked forward for moments when I needed to pick up the pace. So placing extra songs on the playlist helps significantly. In total I reserved 54 songs for that list.

Now for DEATH RACE, in June, I had a bit different of a list.
While hiking, pacing the steps, letting the hips settle into position, staying at a moving, yet comfortable pace it looked like this:

PLAYLIST: Snowboard Mix/Paisley Summer

John Lennon: Imagine
Chevelle: Shameful Metaphors
30 Seconds To Mars: Night Of The Hunter
Three Days Grace: Bitter Taste
The Raveonettes: Ode To L.A.
Dredg: Saviour
Camera Obscura: The Sweetest Thing
Before Their Eyes: Hope In Devotion
Before Their Eyes: Shotguns Speak Louder Than Words
Chevelle: The Fad
Camera Obscura: Honey In The Sun
Cheap Trick: Surrender
The Raveonettes: Love In A Trashcan
Linkin Park: Somewhere I Belong
Nancy Wilson: Elevator Beat
Spoon: The Underdog
Dredg: Drunk Slide
Camera Obscura: French Navy
Radiohead: Everything In Its Right Place
Dredg: Stamp Of Origin-Pessimistic
Sigur Ros: Svefn-G-Englar
The Beatles: Revolution
Mutemath: Spotlight
God Is An Astronaut: Lost Kingdom
Train: You Already Know
Stone Temple Pilots: Cinnamon
Howie Day: So Stung
Something Corporate: As You Sleep
Anna Nalick: Breaking The Girl
Jimmy Eat World: Sweetness?
Stone Temple Pilots: Take A Load Off

**For getting medieval while decimating ridiculously solid logs with an 8lb maul...**

PLAYLIST: HATE – REBIRTH

Mudvayne: Solve Et Coagula
Mudvayne: Dull Boy
Three Days Grace: Bitter Taste
Evans Blue: A Cross And A Girl Named Blessed
All That Remains: Two Weeks
30 Seconds To Mars: Attack
Korn: Blame
Linkin Park: Given Up
10 Years: Actions & Motives
Sevendust: Enemy
Five Finger Death Punch: Bulletproof
Mudvayne: Burn The Bridge
Sick Puppies: You’re Going Down
Mudvayne: Not Falling
Stone Sour: Get Inside
TOOL: Vicarious

So as you can see, you should pick your playlist based upon the energy you need to elicit. Myself, I try to preplan peaks and lows during a workout. High intensity followed by low intensity when needed assuming active recovery.

If you have a sick playlist, let me know some of the songs I should add to my own.

I’d love suggestions.

Live the dream,



Rob Belley

Metro Dash and Death Race are two events I highly suggest you check out :)

Does My Dog Eat More Nutritious Than You?

Many of you who know me, also know Shrimp. A 6 pound chihuahua who lights up the room when you walk in it. When Shrimp was just a little pup (once palm sized) he'd be so happy to see you he'd pee with excitement as he greeted you at the door. He still comes running when you walk through the door but after 6 years he's rid of the pee :)

Anyhow, Shrimp is a growing being none the less. And being that better nutrition is clearly better for your own development. Why am I typing of Shrimp's eating plan? At my studio it's a common conversational piece to discuss meals, food and eating habits. I know strange right? At a fitness studio, discussions of food? It is a bit far fetched.

Well here's the strangest part: my dog eats nutritiously better than most people I know.

This morning alone, Shrimp has drank refreshingly filtered water, enjoyed organic free range eggs with orange and green peppers, and we just devoured some organic sweet pea's together.

Shrimp has had the equivalent of 3 servings of veggies for his size already and it's only 11 am.

How many have you had? Shrimp has already drank about 1 oz of water; at 6 pounds that's a lot. And he's supported his muscle function and repair with amazing amino acid structure in eggs. And they're organic free range to boot!

Later, he'll probably have high quality chicken breast, maybe almond butter, most likely broccoli or whatever other vegetable we have at home.

Why do I let Shrimp eat whatever I eat when I eat?

Because like myself, I understand Shrimp is a being that will only respond by the foods he ingests. If he eats terribly he'll feel like terrible and likewise become unfit. Just like you and I.

Now imagine your child eats terribly. They're growing still. Poor nutrition as in soda, fruit juices, Gatorade, chips, snacks, boxed store-shelf breakfast processed-bakeries and unhealthy portions lead to lesser than desired development, poor energy and brain function. Poor nutrition hinders study capacity, grades, mood, fitness and growth.

Why wouldn't I let Shrimp eat nutritious veggies and healthy lean protein sources, organic at that?

Because Shrimp needs better nutrition to survive at near optimal levels. Just like you do. More so our kids.

So, has my dog ate better than you so far today?

Have you had any junk or fast food before noon?
Have you had at least 2-3 servings of fruits and veggies before noon?
Have you had at least 1 or 2 servings of organic high quality protein sources before noon?

Have your children?
Or did they have Fruit Loops, a Pop Tart, a bagel, candy, fruit snacks, Special K bar, McDonald's, or some other marketed as healthy breakfast source?

I know you know better than to actually believe those manufacturers and restaurants. Dunkin Donuts and Starbucks are not healthy choices for breakfast. Heck ever.

Check your list, and make any changes necessary.


Rob

Metro Dash Boston 2010 Experience

Tire Flips?

24" Box Jumps?

Tabata's?

Sled Drags?

Star Jumps?

Sounds like a session at Robert Belley Fitness in Marshfield. But indeed it was a event in South Boston at Condon Elementary on D Street this morning. The event? Metro Dash.

Designed by a Navy Seal, Sean (who by the way is a really cool individual and was a pleasure to spend over an hour talking with) that tests fitness enthusiasts on their capacity for both long distance running and body weight/apparatus exercises.

I will be honest with you. Going in I was excited about this. After receiving my preliminary information I thought this may be too easy. After completing it I underestimated the length of running involved and the terrain which made this fun again.

One of my major hiccups going in was that the rep counts and time finish is based on the honor system. For Sean, with his background, this is a no-brainer. The individuals who make it to his level rely heavily on trust and honesty to accomplish unbelievable tasks as teams and personal goals.

On the civilian level, f#$kers cheat.

So, he did instruct us before the event to keep people honest. Tell them if they're not doing something full movement. I executed this level of power during the very first Tabata challenge, at the corner of Seaport Blvd and Sleep Street. Gorgeous location and wonderful view of Boston. I was hitting the mark of 16 full body weight squats in 20 seconds and some people we're doing mini-squats. No go! I spoke up. But you have to. Or more will follow believing it's okay or commendable.

It's not fair, or even the same event, if some cheat and others perform the correct movements. It's frustrating to view someone next to you, or ahead of you, and know they cheated, but got away with it.

So I did what I could, without seeming too much of an ass, to help regulate exercise form.

After the push-up intervals, of 8 per 20 seconds for men, the run back to the start line was pretty challenging. I was running faster than normal and underestimated the effect of the squats earlier.

Challenge point 3 was "The Gauntlet". The 8 foot wall was my favorite to scale. Love hopping fences and tall obstructions.. and I got to twice this event! Totally rad!

Took about 6-8 minutes depending on your fitness but a challenging succession.

Now the entire route was cool because there was no route. You had to do your homework and figure out ahead of time what streets you would take to ensure the least amount of distance and easiest path.

Very cool feature unlike most road races. I'm not a fan of road races for myself because I find them relatively boring. But this was great for someone like myself who enjoys mystery and confusion. I'm weird, what can I say kids })

At challenge point 4, on Columbia ave near William J Day Blvd, we had to perform star jumps. Brutal when lactic acid is flodding your tissues. We did 76 in a row at Robert Belley Fitness this December. Really fun. Basically you squat down, touch your toes and leap up while opening your appendages so you resemble a star. These suck. Haha. I averaged 10 per 20 seconds. There was no set number but to just keep doing them. I asked the timer.

Next we ran along the beach to G Street. There we met a burning set of walking lunges in the sand, and a bear crawl back.

I told Sean it was great to do after so many events because in the Belley Fitness Challenge I had already planned on doing this and it was excellent for me to experience first hand. It sucked. But manageable obviously. Sean runs this route each city in advance. So he knows. Of course he's fitter than most ;)

Fifth we ran up G Street and navigated our way to the top of Thomas Park by the monument (commemorating the Patriot drive of British out of Boston). This is a spectacular location. Boston is so beautiful from this vantage point. Atop the hill we did sit-ups. Again, cheaters!

I did full sit-ups every set for the prescribed 10 each interval and others were doing mother f'n crunches and still claimed the same "Champion" medal at the end of the event. Total bush league. People disappoint me.

Even when my hamstring was pulling I laid my legs flat and muscled my upper body up past vertical. That caused my abs to cramp up. But worth it to know you set out and did something legit. Never cheat yourself.

But after we only had to run a half mile back to the start/finish line at Condon Elementary.

Narly right?

My hamstring started to pull, but thankfully the men I began running back with were motivating and kept my focus on not letting the pull detract me from slowing down. And I'm thankful for that. We just made the cutoff time by seconds of a "Champion" medal for "Dash Time".

Last, and self-created, was our jump over a fence to cut a street out. I loved it! We all scaled that thing with ease. Unfortunately the same man who encouraged me twisted hurt his Achilles on the drop and began hobbling towards the finish line. I helped him across the line. I would have rather sacrificed the medal to help another individual in need. He and I came across together and I hope I can locate a picture later of us doing so.

So all in all it was much more fun than I anticipated the night before.

Now shout outs:
The first pacers I met were a couple from northern Massachusetts, whom the gentleman runs his own fitness service. Ultimate Fitness I believe. Will have to find out more through pictures later. They were a tremendous help most of the race for me to keep pace. Totally needed that push. They finished ahead of me and they were a lovely couple.

I met a great couple from New Hampshire earlier. Gave the gentleman my Crunchy Peanut Butter Clif bar. Told him it would be his favorite bar by far by Clif. LOL. Helped Kelly, his wife, to begin foam rolling too. She was fast, and with foam rolling for her tightened muscles she will only become faster and feel better before every run.

I spoke with a upcoming fitness professional, Dennis, who interned out of the Crossfit at Fenway, near Fenway Park. Cool facility. I've seen it a bunch of times while driving to Red Sox games. He was a very motivating young man.

And after the event I spoke with Sean, the director and creator, and helped him pack up. It was an enjoyable near couple hours. Really got to learn his hopes for the event traveling across America and he was definitely one of the coolest cats I've met. Par for course too for a special forces individual. They don't speak much of their credits. They often blend in very well with society. But they have this inner drive and ability that is absolutely out of this world. Insatiable really. I talked a lot, go figure, but the little he did speak of I was truly appreciative for his time and allowing me to help him out.

So all in all, I suggest you try it yourself. You can go to http://www.metrodash.com/ and find your metropolitan on the list. Do it! The views of your city will leave you happy with your participation. Especially if you live out in the sticks or along the ocean as I do. Boston is majestic to view.

And by the way, the t-shirts you get totally rock!!!! They are absolutely form fitted for athletic people like ourselves. You'll look sexy in it ;) For sure.

Live the dream!


Rob



Metro Dash Boston 2010 Experience by Robert Belley of Robert Belley Fitness in Marshfield.

Marshfield Boot Camp Fitness? Does it Work?

"Is my boot camp instructor hurting me or helping me?"

Accountability is a hard pill to swallow in fitness and eating. Let me ask you this, when was the last time you were truly honest with yourself while training or journaling your food entries?

Most people create what we refer to as food amnesia. In other words, when food is accounted for by typing or writing down (remember that thing we were forced to do as children to communicate without cell phones and type writers… what’s a type what?) it is clear to see where we flub up.


What the _ _ _ _ is that thing?


If you run off your memory you’re significantly at a disadvantage to maintain a helpful eating plan.

When I keep a journal I prefer to rock the #2 lead – Scantron’s evil plan to monopolize off of tiny cheese curl caked fingers and a Saturday morning animated educational system – to alleviate my caloric worries. You could use a pen but you’re nutritionist will most likely give check minus ya.



But logging means everything.

Especially if you’re trying to discover why you haven’t changed recently.

Remember, fat loss, weight gain, strength increases, performance enhancement are simple formulas. Just follow the protocol and results will happen. The more diligent you adhere the faster results unfold. And if they are not coming real world quick then you can track exactly where you messed up (Oreo’s don’t promote fat loss?).

And for training, if you’re not working with a professional who is monitoring and tailoring your program then you must follow a program fully to ensure the best results. Just winging it everyday at the gym will leave you ultimately frustrated.

Especially in boot camp settings. As much fun as they can be for classes it’s still “mass fitness”. No specification whatsoever. You’re eating plan better be rock solid to incur significant results.

And these days with boot camps popping up in everyone’s driveway, parking lots and recreational areas it’s no wonder more and more people are sweating but at what expense? Has anything really changed physically after the first month? That’s where tailored guidance and care helps.

Luckily at Belley Fitness I’ve noticed the population recently and developed a new program for my clients to ensure constant results over camps. If you’re interested just drop me an email at rob@rbfit.com. Or call 508-944-3104.

But either way you’re only as successful as your weakest link. If it’s eating than you will be holding yourself way back. If it’s randomized fitness all the time then you know you need specific fitness. Customization really.

Don’t get me wrong, I love camps. I instruct about 10-12 sessions per week, but they have their limits.

Instead following a program, as my private clients do, accelerates results. Much faster indeed when eating properly is accounted for.

So live the dream, and don't let your fitness sessions hold you back.

Attack, plan, and get the best results you can.



Rob

Robert Belley Fitness, 1775 Ocean Street, Marshfield, Massachusetts
Offering Semi-Private Training, Group Personal Training, Boot Camps, Pilates, Yoga, Youth Athlete Enhancement

Fitness Sex

Everybody’s doing it. Blue and pink balloons adoring neighborhood mailboxes prove it. You know they’ve been up to something… or at least did once. And the failing institution of marriage is proving that people want to have sex again with someone they like. These are just stats people. No personal attacks. ;)

And I’m not sure if you’re like me, but I actually get in better shape when I’m in a relationship or dating. I know most people tend to fall out of shape once they’re settled in but I try to improve my fitness and physique for my girlfriend. I feel she deserves the most amount of fun possible so why not let her have it.

So, how can you increase your abilities to shine and stay in the game too? Let’s sack this from two positions.

First, men, because we need the most help right ladies. You can thank me later. Just name a kid after me or say my name out loud or something.

Men have longevity control issues in the bedroom. It’s usually the number two complaint I hear amongst female clients and friends. Unfortunately Number one is unfixable by fitness gals. Cosmetic surgery just isn’t practical.

So let me introduce interval training and long steady state cardio to alleviate this.

Basically, the fitter you increase your VO2 max, the greater your odds are of not losing your wind when she needs it most. I was once kicked something fierce in my quad (front of thigh) when I was younger. Chick was psycho; had to laugh after. Not every girl can reach happiness as quick as the other so making sure you don’t tucker out is a huge bonus guys. Plus it gives you more time to play. Who doesn’t love to play more? Not this kid.

Second, triceps, glutes and chest strength must be improved. No doubt about it.
Glutes being the most important of the three because their prime movers when it comes down to it. And it’s amazing what stronger triceps can do for many different positions. And chest, well, women get to see and hold very little during so we may as well give them something worth looking at fella's.

For your interval sessions try this-->
40 seonds of work followed by 10 seconds of rest. Rest 60 seconds and Repeat
Add this to your normal workout schedule twice per week...

A1) Push-Up
A2) Single Leg Deadlift (rest 5 seconds between legs)
A3) Plank (increase difficulty accordingly)
A4) Close-Grip Push-Up
A5) Hip Lifts
A6) Spiderman Climb (keep the hips down)
A7) Kettlebell Swings

12 Minutes will absolutely make your partner a happier person ;)

PS - Try and throw in some interval runs too. Find a great interval running program and knock it out twice each week. Make sure there are spikes and lows. That's how play time is right?

Girls, well you need no improvement at all you’re just perfect.

All kidding aside, here’s what will help you to help us enjoy some extra play too. Everyone needs work; everybody. Play nice.

Women could improve glutes and inner thigh strength, tighter abs (to stare at and handle easier) and a toned upper back (it’s just sexy - that’s all).

Now if you truly want to improve your sexual strength the art of making the perfect sandwich mid-play would help wonders but that’s a culinary lesson for another time.

And I’m not so sure the cable channel would let me film that. But I’ll ask.

Here are some movements to increase everyone's fun-->
20 seonds of work followed by 10 seconds of rest. Rest 60 seconds and Repeat
Add this to your normal workout schedule once per week.

A1) Triceps Push-Up Hover (hold the bottom of a push-up, hovering 3 inches off the ground)
A2) Pendulum Step-Ups (rest 5 seconds between legs)
A3) Plank into Downward Dog(Perform this for 20seconds each - no rest)
A4) Chin-Ups
A5) Reverse Crunches
A6) Single Leg Wall Squat Hold
A7) Kettlebell Swings


And of course both parties can benefit greatly from kegel’s (help strengthen the pelvic floor). "Your pelvic floor is insatiable", one of my Rockstar clients and me use this phrase jokingly. They're very simple and easy to perform. They can be done while driving, sitting at work, cleaning, cooking, using a Flowbee, praying, and of course while reading your favorite Robert Belley blog post.

(She's kegel'ing right now )

Simply contract, and relax the muscles right around your lower regions. Everything should flex if you know what I mean. Hold for 5 seconds, relax for 5 seconds.

Continue for 5-8 more reps and build up to 3 sessions a day. If you can hold for 10 seconds go for it hot shot!

Well I hope this latest installment of Mr. Roger's neighborhood helps you figure out how to tie your laces, button down your sweater vest and most certainly be friendly to neighbors ;)

Increase your fitness, increase your fun.

Live the dream,

Rob

Belley Fitness, Marshfield, Massachusetts

Update to Apple store Hingham, Massachusetts

So I went back into the Apple store in Hingham, Massachusetts.

After I was told to wait in the right corner of the store, for which inevitably became 20 minutes after my appointment time, I was greeted by an associate. Mind you there were over 10 associates working, and people who obviously came in after me we're being helped before me which was really frustrating.

But after my extended wait, some explaining of my iPod's malfunction again, I was given a new iPod free of charge because the device was still under it's one year warranty.

I am happy. Satisfied indeed to have an iPod for my fitness studio again.

But the funny thing is that my main concern, what I felt was the most dangerous malfunction, wasn't even included in the tech's error report. The device gets really hot. Hot hot! You should feel the heat generating out of it. It's alarming.

I would guess that something that feels as if it could catch fire would be a major concern. Instead, the jacks we're the labeled reason for my return. No mention whatsoever of what the majority of conversation and explanation was of my visit.

I'm guessing this was done on purpose so Apple can hide figures on their end about the risk of their product potentially creating a situation. If people post it online in forums it could be make believe. If it's not in Apple's reports then it's truth. That's my guess. I could be wrong though.

By the way. The iPod was only 8 months old. Malfunctioned pretty quickly.

But I have a new one and for $59.99 I can extend the plan for another year starting in November. Let's see if this one lasts beyond the next 8 months.

My previous 80 gig lasted 17 months before it malfunctioned... just past the warranty. Ha ha.

Keeping my fingers crossed.

B.Good, Apple, REI Hingham health and fitness

So I had to run to the Apple store in my local Hingham, Massachusetts tonight. Actually I had to run to REI as well – needed a Camel Pack backpack for my camel bladder for Metro Dash on Saturday in Boston.

First let me just say this, when approaching a business it drives me nuts when associates speak to you as if you’re two years old. This happened at both locations. Seriously.

The associate at REI spoke to me in a way that was so condescending… about back packs. How ridiculous is that. I asked if I could purchase a Camel Pack backpack, without having to also invest in another bladder (the bladder holds the liquid). Basically he acted as if I were an ass for even asking if that were possible. Seriously, you sell outdoor toys, I’m not asking for the blueprints to the Pentagon. Just say “yes sir,” or “no sir”. And then help me find what I’m seeking for. After I was assertive and gave him a friendly slap on the back he settled down and helped. I’m hoping he was just having a bad day and this wasn’t par for course.

Second, my 160 GB iPod Classic has been getting really hot and the dock connector, and output jack have been malfunctioning. Only if headphones are used will the output jack even work. Plus it’s frozen a number of times recently and it’s only a 1 ½ year old iPod.

At the store you would have thought I told them I was going to grip their sister like a bowling ball and cheat on her with their mother. Dad filming obviously.

They said, “That’s strange, we don’t usually get this. It’s acting on the fritz that much?” I had to say “Are you being sarcastic?” Apple, “No, this usually never happens. It’s over heating?” Me, “I looked online and apparently this happens all the time. It’s the biggest malfunction of iPods. I now two people who have come here in the past couple weeks with the same issue and discussion boards all over the internet have the same issue.”

Then I was told I would have to wait over an hour to speak with someone who could fix my iPod because of the line ahead of me for the IT guy… and they’ve never heard of this??? Funny...

So in my wait, I decided I would try the new B.Good eatery that opened in the same Derby Street Shoppes. B.Good slings grass-fed burgers at a reasonable cost (about $6.50 - $9). I ordered the West Side: avocado, tomato, salsa, burger, on a toasted wheat bun.

Basically it’s a 458 calorie burger but I would assume it’s a bit more. There was so much salsa or avocado on my burger that my tomato slices slid out with each bite and the salsa dripped out everywhere.

None the less it was tasty.
I did order it medium rare and it was cooked medium, but I did enjoy it.

But something I took away from this experience at B.Good is be careful what you order. Even though they tout being healthy and nutritious, which some of their menu is, like every other establishment you could get fat here.

If I ordered like a normal person, more than just a burger (i.e. fries, drink, etc.) I could have easily had over a 1,000 calorie meal. The 24 oz milkshake is over 1,000 calories and the fries I believe around 300. So you have to be careful.

I definitely recommend trying the eatery but beware what you order. Maybe go with a friend and split a burger and fries and drink. That way you can still sample the menu and not demise your fat loss efforts.

Every calorie counts. Even if it’s dense nutrition over indulgence will certainly show itself on your hips, waistline and butt.

As for my iPod, I’m about to find out in a few minutes.

I’m typing this blog post atop the hood of my car, at the back of the parking lot near the Summer Shack and Barnes & Noble. Love Wi-Fi :)

Stay tuned for results!

And live the dream,

Rob



Marshfield health and fitness resouce for the south shore.

Metro Dash Boston 2010

So about two weeks ago I received an email from Sean, the Director of Metro Dash. He asked if I would be interested in entering his race.

Now being in my fortunate position I get alot of these from different race directors and event holders. Between fundraisers, charity runs, fitness product suppliers, and so on and so forth. So every time I'm a bit skeptical of an event legitimacy.



But after checking Metro Dash out I decided I will be entering the 2010 Boston event on August 7th in South Boston.

Below is a picture of the flyer.

It should be a 10k (6.2 miles) with interval workouts intermixed at scattered physical challenge points. And fancies something rather cool called The Gauntlet: an extreme urban obstacle course.

I'm actually pretty excited about this race. Not as much as I was for Death Race but still ambitious.

This is the email I received from Sean:

Hi Rob,

I am the race director for Metro Dash which is an insane 10k urban obstacle course. Metro Dash will be crushing souls in Boston on 8/7/10. The event was specifically designed for CrossFit, boot camp, and other similar style functional training gyms. Metro Dash is the ultimate test of athleticism. Competitors run city streets in search of scattered physical challenge points, power through intense interval workouts, and conquer "The Gauntlet," our extreme urban obstacle course. I have no doubt that your clients would be very interested in this event. Registration is currently open and is capped at 200 athletes. We also give competitors the option to fundraise for the Navy SEAL Warrior Fund in exchange for a discounted registration.

Please check out www.metrodash.com for more information about the event as well as specific information for Boston. I have also attached a flyer to this email if you would like to print it out and share it with your gym clients. We offer a great race and rely on word of mouth marketing to get the word out about Metro Dash, so any assistance you could provide would be greatly appreciated.

If you have any questions please feel free to email me.

Cheers,
Sean

That being said I'm entering.

If I like it you'll know about it and so will my Marshfield fitness studio clients at Robert Belley Fitness.

I'll keep you posted to my experience ;)

Till then, stay cool, and stay dry,

And live the dream.

Rob

CANDWICH... Goodbye Beach Abs Marshfield, Hello Cellulite Thighs

There is another sign the Apocalypse is upon us...



Meet the CANDWICH Marshfield.





Due out later this year in US convenience stores. It triumphs in peanut butter and jelly (strawberry or grape), BBQ something and may come with a candy surprise in the can too!!





No idea of its nutritional quality yet but I'm sure it'll be adding fat to hips and going straight to the cellulite of the bum.

And I'm not so sure a sandwich from a can will be tasty. As much as I'd hate to admit it, I'd rather eat a Double Down from KFC or maybe something from Fear Factor. At least I'd be assured of getting something fresher.



So which flavor would you rock first Marshfield?



Grape?



Strawberry?


BBQ?


I love the taste of aluminum.

And imagine the candy surprise inside??





I miss Cracker Jacks and old school cereal boxes. This could seriously fill a void from my adolescence that Cosby Show reruns and Sam Malone one night stands haven't.





But if the prize sucks at least we still have fortune cookies :)



Always a bright side!





Hey, eat a sandwich kid.





But don't forget your 7-Eleven coffee corn dog that squirts from a Reddi Whip aerosol can. It's _ _ _ _ _ _ _ delicious.





Live the dream street meat lovers ;)





Rob


PS - Please do not feed this to your kids. I would never watch an animal eat this yet alone a growing, developing human being.



Marshfield fitness at Robert Belley Fitness. A great place to work off CANDWICHes