Butternut Squash Penne

This isn't as trivial or cool as it may sound, but I think it tastes great.

Plus its super healthy!

Cook whole-grain or organic penne to directions.. I cook about half a box.

Prepare and cook, either one half of a medium butternut squash, or one bag frozen.

Once the butternut squash is near finish mix in about 1/2 - 1 cup of whole organic oats.

Place the penne in a large bowl, mix in 2-3 tablespoons of organic butter.

Then top with squash and oat mix.

Season with fresh cracked pepper, sea salt.

Enjoy.

Very simple, high in fiber, high in complex carbs.

And it's super filling.

Robert Belley
Marshfield Fitness and Fat Loss Expert

Creator:
Belly Off! Marshfield Weight Loss Program

Marshfield Weight Loss Junkies Read - Biggest Loser Shocking Contestant Stories

WOW!

I always tell my Marshfield clients, even have it on my website, the UNREAL expectations of The Biggest Loser game show on the human psyche.

It's downright insulting.

How can average Joe and Jane expect to drop 8-25 pounds a week with the intrusion of kids, school, work, chores, family matters, grocery shopping, sports, etc.

When they lose 2-3 pounds a week they feel like they haven't done it right.

Far from the truth.

But I found these on one of Tom Venuto's websites, one of my colleagues.

Read This about FIRST HAND ACCOUNTS from a Biggest Loser champion:

EXCERPT from the article:
The Biggest Loser Pros And Cons: An In-Depth Review of Television's Most Popular Reality Show
Tom Venuto

...
The network, the trainers and other supporters of the show say they do not
promote or endorse drugs or any unhealthy methods of weight loss. Official
statements notwithstanding, the inherent nature of the show promotes dangerous
behavior.

Listen to what Biggest Loser season one winner Ryan Benson had to say on his myspace blog:

"I wanted to win so bad that the last ten days before the final weigh-in I didn't eat one piece of solid food! If you've heard of "The Master Cleanse" that's what I did. Its basically drinking lemonade made with water, lemon juice, maple syrup, and cayenne pepper. The rules of the show said we couldn't use any weight-loss drugs, well I didn't take any drugs, I just starved myself! Twenty-four hours before the final weigh-in I stopped putting ANYTHING in my body, liquid or solid, then I started using some old high school wrestling tricks. I wore a rubber suit while jogging on the treadmill, and then spent a lot of time in the steam room. In the final 24 hours I probably dropped 10-13 lbs in just pure water weight. By the time of the final weigh-in I was peeing blood.

Was this healthy? Heck no! My wife wanted to kill me if I didn't do it to myself first. But I was in a different place, I knew winning the show could put us in a better place financially and I was willing to do some crazy stuff. All this torture I put myself through has had no lasting effects on me (that I know of) and at the time it was sort of a fun adventure for me -- but I am sure it reeked havoc on my system.

In the five days after the show was over I gained about 32 lbs. Not from eating, just from getting my system back to normal (mostly re-hydrating myself). So in five days I was back up to 240 -- crazy!"

AND THEN, AS IF IT WERENT BAD ENOUGH... THIS IS OBVIOUSLY COMMON BEHAVIOR

Benson wasn't alone. Kai Hibbard (season 3) answered a question about this
on her my space blog:

Q: I'm curious on just how much did you all dehydrate yourselves before the BIG WEIGH IN?

A: I dehydrated off 19 pounds in the last two weeks before the BIG weigh in. I stopped eating solid food after eating only protein and asparagus (a diuretic) then I had two colonics and spent the night before the weigh in and out of a sauna. there really was no "diet" the day of the weigh in, we weigh in as dehydrated as possible on empty stomachs after 2 hour workouts in the morning.

As with Benson, Hibbard's final week weight came flying back:

"I actually put on about 31 pounds in two weeks. After my body had a chance to stabilize I spent all last year hovering between 159 and 175, I fight everyday to find some stability.".
...

CONCLUSION...
The Biggest Loser is just Television where the bottom line is ratings and sponsors. If you can, draw some inspiration from the show, but not your education. If you watch, then please recognize this show for what it is -- entertainment; show business. Nothing more. nothing less.

Taken from Tom Venuto article

I am a Proud Marshfield Personal Trainer & Marshfield Fitness Studio Owner

Today was a day that offered one of the happiest moments in my professional fitness training journey.

After having the opportunity to check out the Marshfield Police Station's cool workout garage, I returned back to the studio and as I arrived, outside 4 of my favorite youth athletes, Cassidy, Emily, Jayna and Kathryn were running around playing games outside, and inside 3 of my favorite girls, Patti, Joanne and Karen were training hard!

Like killer hard!

They were doing Barbell suspended squats, sprinting stairs, flipping tires, hitting the ab wheel just plain out rocking it!

And I Love It

I know all of our sessions, conversations, socials and sharing have led us to this incredible, comfortable environment at the studio. When I walk into my own studio, and see my girls there, training and improving their lives, I know I'm home.

That's an amazing feeling.

I'm not sure how many Marshfield fitness clubs or weight loss centers can say that about there members, but my core girls make me so happy and proud to be a fitness trainer in Marshfield.

Just to be able to joke, be friends, and be involved, to some degree, within their life is absolutely fantastic. I wouldn't want my life any other way as a professional.

I'm a proud Marshfield Personal Trainer, Fitness Professional, Weight Loss Teacher and business man.


Thank you to ALL of my Marshfield training family,

You solidify why I am who I am in this arena.

Rob

Marshfield's Most Unique and Fun Fitness and Weight Loss Center, Robert Belley Fitness

Super Bowl Super Shakes

Here's are a few COOL shake recipes, along with an article, from a system I use for weight control.

It's called Precision Nutrition.

If you're one of my clients then you've seen it on our CLIENT ONLY download page as an appropriate system for weight loss, fat loss, and weight management / weight control.

Here's the article from John Berardi, Ph.D

****

Super Bowl Super Shakes
by John M Berardi, September 15th, 2009.

This past Sunday was opening day in the NFL. Crunch-time for 26 professional football teams and about 1400 NFL athletes.

Around PN HQ, it’s crunch-time as well. This year we have the pleasure of working with a host of these NFL super stars. And that means Sunday was opening day for us too.

So, to kick off the NFL season on a tasty note, we figured we’d share a few of our special NFL inspired Super Shakes.

Super Bowl Super Shakes (PW)

PW (Post-Workout) shakes are high in protein and carbohydrate. For this reason they’re best served after working out.

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Blueberry Blitz
Yum - Tastes Like Blueberry Ice Cream

NFL Size

2 cups unsweetened almond milk

1 cup frozen blueberries

1 frozen banana

2 scoops vanilla MRI Pro-NOS

2 teaspoons flax seeds

Nutrition Information:

660 calories
48 g protein, 90 g carbs, 20 g fat

Spectator Size

1 cup unsweetened almond milk

½ cup frozen blueberries

½ frozen banana

1 scoop vanilla MRI Pro-NOS

1 teaspoon flax seeds

Nutrition Information:

330 calories

24 g protein, 45 g carbs, 10 g fat

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Peanut Butter Point After
PB and Chocolate - You Can't Beat It

NFL Size

2 cups unsweetened almond milk

1 frozen banana

1 tablespoons peanut butter

2 scoops chocolate MRI Pro-NOS
2 tablespoons cocoa nibs
1 cup of ice

Nutrition Information:
660 calories

52 g protein, 62 g carbs, 30 g fat

Spectator Size

1 cup unsweetened almond milk

1/2 frozen banana

1 tablespoon peanut butter

1 scoop chocolate MRI Pro-NOS

1 tablespoon cocoa nibs

1/2 cup of ice

Nutrition Information:

330 calories

26 g protein, 31 g carbs, 15 g fat

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Super Bowl Super Shakes (Anytime)

Anytime shakes are high in protein and healthy fats while being low in carbohydrate. For this reason they’re best served outside of the post-workout period. In other words, any other time of the day.

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Orange Offense
A Good-For-You Creamsicle

NFL Size

2 cups unsweetened almond milk

2 tablespoons heavy whipping cream

4 tablespoons sugar free orange jello

2 scoops vanilla MRI Pro-NOS

2 teaspoons flax seeds

1 cup of ice

Nutrition Information:

580 calories

48 g protein, 30 g carbs, 34 g fat

Spectator Size

1 cup unsweetened almond milk

1 tablespoon heavy whipping cream

2 tablespoons sugar free orange jello

1 scoop vanilla MRI Pro-NOS

1 teaspoon flax seeds

1/2 cup of ice

Nutrition Information:

290 calories

24 g protein, 15 g carbs, 17 g fat

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Coconut Cut-Back
Coconut & Almond - Like A Healthy Candy Bar

NFL Size
2 cups unsweetened almond milk

2 scoops chocolate MRI Pro-NOS

2 tablespoons unsweetened almond butter

2 tablespoons unsweetened coconut

1 cup of ice

Nutrition Information:

640 calories

50 g protein, 32 g carbs, 40 g fat

Spectator Size

1 cup unsweetened almond milk

1 scoop chocolate MRI Pro-NOS

1 tablespoon unsweetened almond butter

1 tablespoon unsweetened coconut

1/2 cup of ice

Nutrition Information:

320 calories

25 g protein, 16 g carbs, 20 g fat

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A Note About Protein Choice

MRI Nutrition Pro-NOS - Certified Free of Banned Substances

As you check out the shakes above, you’ll notice that each of them includes a protein supplement. Specifically, MRI Nutrition’s Pro-NOS product.

Why this supplement over all the others out there?

Well, for starters, it’s a high quality choice. Also, it tastes really good.

Yet there’s another, more important, reason for choosing MRI’s Pro-NOS. You see, it’s certified free of banned substances by NSF International.

Any product used in the NFL has to be certified by the NSF as part of their Certified for Sport Program. So, no certification, no recommendation.

Of course, there are a ton of other great protein choices out there. And, as long as you stick with a reputable brand, you should be fine.

Yet, when it comes to the NFL, the choices narrow quickly. So, for our Super Bowl Super Shakes, Pro-Nos it is.

The PW vs. Anytime Distinction

One other thing you’ll notice about the shakes above is that there are two types: PW and Anytime.

PW Shakes
PW shakes are high in protein and carbohydrates. Therefore, these
shakes are best served after exercise (pw = post workout).

Anytime Shakes
These shakes are high in protein and low in carbohydrates. Therefore
they can be consumed anytime during the day.

In essence, the “anytime” vs “pw” distinction is based on a concept known as nutrient timing.

And if you’re not familiar with nutrient timing, I have to say, you’re totally missing out. It could be your limiting factor when it comes to improving health, body comp, and performance.

You see, traditional exercise nutrition focused on “what” to eat and “how much” of it. However, research from the last 5 years shows that “when” you eat may be equally important. In fact, if I could only recommend one habit to powerfully improve a person’s intake, it would be to adopt the Precision Nutrition principles of carbohydrate timing.

For more on nutrient timing, including carbohydrate timing, check out the Precision Nutrition System. Everything is spelled out in easy to understand language that can be applied immediately.

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.

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

To alli or not alli?

~ as article appears in CNC Publications ~

Move over Slim Fast and Weight Watcher’s, there’s a (supposed) new wonder pill in town and it’s being hyped by Wal-Mart’s and grocery stores nationwide. It’s called “alli” and it’s been dubbed as the only over-the-counter FDA approved weight loss supplement on the market.


Is it all hype though? Can it really help shed pounds of unsightly body fat? Will you need to sport Depends soil-absorbent undergarments over your Hanes? If you don’t understand the last sentence I advise you to take great care reading forward. This pill may not be for you. But after reading this article it’s my greatest ambition that you’ll be able to make a contentious decision before dropping your paycheck on this publicity monster. So let’s get into the dirt.


First off, alli may be remembered best as its predecessor, “orlistat”. In its simplest form, orlistat prevented the digestion and absorption of fat in foods. So if you ate something terribly wrong you can be happy to know that most of the fat in said meal will just end up passing right through your system…and then onto your pants in an oily discharge. Smile!


This phenomenon happens by way of the pill blocking lipase-the enzyme in the intestine that separates fat in food so that it can be absorbed into the body-and preventing fat absorption. It’s suggested twenty-five percent of the fat in a meal is blocked. Unfortunately, that twenty-five percent is excreted in the stool and furthermore in the disturbing result mentioned in prior.


But although orlistat is know for this tremendous amount of fat blockage let it be known that alli is a lower dose formulation of orlistat. So its effects are comparable to orlistat’s outrageous power. And if you’re wondering, orlistat is still only available by prescription.


To meet the requirements for orlistat’s prescription you must be an obese individual with a BMI (body mass index) of 30 or greater. In general, a five foot eight individual would have to weigh an unfit 200 pounds or greater. Or imagine being five foot 2 inches and weighing a pudgy 165 pounds. So it’s not for the fitness enthusiast or self-contentious individual looking to drop ten pounds or less.


In fact studies have only shown the average weight loss achieved with 100% compliance to orlistat for six months to one year to be twelve to thirteen pounds. Is it still worth the runs to you?


I’d rather save the money spent on new drawers and use it to enjoy some delicious foods at the restaurants of my choice while spending an hour or two a week training and watching what I eat. Plus not only do you have to swallow pills but you have to time them with your meal about an hour prior to each feeding. If not it’s a waste.


So, besides the mess, which I can not stress enough, here’s the kicker that’s associated with fat absorption in your diet; you lose needed vitamins. Sure, it may not seem like such a big deal, but vitamins are categorized as either water soluble and fat soluble in nature. These fat-soluble vitamins bind to fat (vitamins A, D, E and K). When orlistat is taken, these vitamins are not absorbed and are eliminated in the stool in increased amounts along with the fat. This leaves dieters having with no choice but to take a multivitamin at least a few hours prior to first use each morning to ensure that daily nutritional needs are met.


Now, to get back to my main rebuttal with orlistat compounds-as alli is-you have to be willing to deal with messy discharges…from your hiney! Side effects are as listed: oily spotting on underwear, flatulence, urgent bowel movements, fatty or oily stools, increased number of bowel movements, abdominal pain or discomfort, and inability to control stool (incontinence). Side effects occur within three months of starting this product and in about fifty percent of patients, the side effects resolved within one to four weeks, but the effects in some patients lasted six months or longer.


A helpful hint given by the manufacturers to reduce nasty occurrences is to consume meals with no more than thirty percent of fat because it is the unabsorbed fat that causes most of the symptoms. Alli causes fewer side effects because it contains half the dose of prescription–strength orlistat though. But are you willing to take a few days off from work to sit at home in case you have an irritable bowel accident?


So, do you take a pill nearly guaranteeing an embarrassing public moment in the hopes that it may help you drop a half pound this week? The manufacturer is clearly warning potential users of leakage and disastrous stains left on underwear and pants alike.


Or do you take care of weight gain the good ole’ fashion way by being active and putting down the damn swiss rolls and hamburger? I’d hope you’d choose to take it easy on your pants and just go for a light jog for goodness sake.


My final decision: alli and orlistat both lose. Sorry, but I just can’t justify how this is anymore than a clever and expensive advertising and marketing campaign to rob millions of desperate and lazy people of their hard earned money. Any individual uneducated enough to take this ridiculous pill will not experience a greater weight loss than traditional, well-earned fat loss success.


So save your money-Depends will never be the fashion-and get off the couch and into the expansive and beautiful terrains of our beloved New England to jog along gorgeous shoreline’s, hike through green and plush state forestry and swim and wade in our refreshing ponds and bays. You’ll thank me for it later.