Welcoming Our Newest Trainer: Wolfgang Dawson
We’re proud to welcome our newest trainer at Belley Fitness in Marshfield!
Wolfgang Dawson
Wolfgang is driven, motivating, exciting to listen to, and making a quick splash at the studio.
He’s passionate training athletes and he’s doing a wonderful job of getting the women of Marshfield to curse his name in the most complimentary of ways as a trainer đ
Alongside Jenn, Holly and myself he helps the males pull the staff back to 50/50 đ
He’s progressing professionally and we are excited to see this young trainer  develop into a future great fitness professional.
Help us help you live your dream đ
Belley Fitness | Marshfield
www.rbfit.com
Jamie Eason is Awesome
If you’ve been a client of mine, EVER, then you know my appreciation and respect for fitness model Jamie Eason.
Is she gorgeous?
Yes.
Is she a hard worker?
Yes.
Every one of us struggles with beginning and completing our necessary training sessions.
Every one of us laments and fringes with following through on our personal eating plans.
Every one of us has some insecurity, suffers from some setback, and has to overcome at least one obstacle DAILY to continue achieving our physique goals.
And every one of us HAS TO SUCK IT UP and do something we severely dislike or even hate in order to get what we want.
The difference between us and fitness models, as Jamie Eason, is their consistent diligence, and birth-right to have the natural beauty to be fitness models.
That means the rest of us have the opportunity to be nearly as fit looking, nearly as beautiful, suffer equally with our personal plans, but, the only difference, we won’t get paid for our similar struggles with fitness, nutrition and mindset.
And to be honest, and even Jamie will admit, fitness models do not appear in real life as they do on the cover of a magazine, like Oxygen, Men’s Fitness or similar.
Fitness models will have hundreds, if not a over a thousand photos taken in one session.
Then from those plethora of  2-dimensional options, one to four photos will be selected.
Then one of those photos will succeed to be on the cover or in the magazine.
Then that one photo will undergo up to 8 hours of Photoshop to enhance that image: smooth out physical flaws, sharpen muscle bellies, fix complexion issues, etc.
Plus Jamie Eason is one of those trainees, like myself, that you’ll hear her say she “hates running”, but, she forces herself to do it anyway because it’s what is required to get her goal.
I understand Jamie in that regard.
I hate running.
Passionately hate running.
But, in order to get what I want, it has been, and will be, necessary for me to perform for years to come still.
Sometimes I even eat foods that I hate because, well, sometimes you have to suck it the fuck up and do the things you dislike to get what you want.
It’s life.
So appreciate this video of Jamie.
It’s informative and honest.
And you’ll notice some similarities between how I honestly share info with you at Belley Fitness in Marshfield, and how I lead my life very similar to Jamie’s.
And you know she’s a a girl and I’m a guy.
And she’s very lean and I pretty lean too.
But still, we BOTH have to follow the same principles of training, eating and mindset.
Check this out:
Flushed Vitamin
So this morning I had my first experience with the term âFlush-Freeâ.
Man was it riveting.
I woke about 5:40 a.m. Â at the studio.
By 5:55 I was outdoors and shoveling the parking lot of the nightâs snow for my first round of personal training sessions at 6⊠apparently plows in my lot donât start until 7:45 đ
After 20 minutes of shoveling I began with our first client, Caitlin. I set her up with her first couple exercises then approached the studio fridge to ingest my vitamins.
Well, about 20 minutes after I began to feel this burning session throughout my skull; a serious internal burning.
I lifted my black Jordan winter cap to release the heat but as it turned out, it didnât help much.
Next I began rationalizing how this came over me.
After all, my morning thus far consisted of changing clothes, brushing my teeth, drinking water, shoveling, chewing on 10 grams of cashews and swallowing my normal vitamins.
Then during Caitlinâs set of decline bench rotational abdominal work I noticed my neck turned bright red and so were my arms.
AH-HA!
My first experience with flushing!!
I had quickly realized that with my last purchase of pills, I decided on trying new brands of melatonin, multi-vitamin and niacin.
The multi-certainly was not the culprit as Iâd taken it a few times throughout the week.
The melatonin I had already consumed a few times this week.
The niacin however I only consumed twice; once before falling sleep on Wednesday and this morning, Friday.
Consuming it prior to sleep any flushing I did not notice as I was already, well, sleeping.
This morning holy shit⊠did I notice it.
It looked as though I was sunburned over my entire body; pretty funny actually.
Here are some pictures of my flushing: 30 minutes post first burning sensation.
My neck is beet-red!
I have a sunburn... in Massachusetts... in January
Of course there is nothing vitally wrong with my flushing it was just my reaction to this particular companyâs niacin (Natureâs Bounty).
Thankfully I have another niacin brand in my fridge (which is ironically flush-free â Nature Made) so I should be all set.
Funny though even the best of us get caught up in the flush sometimes đ
Leading my life to help you live the dream,
Rob
Elimination Diet Top 11 Foods
I was asked a couple times the past few days by clients about the Elimination Diet.
These questions came undoubtedly due to the new year craving to kick-start fat loss resolutions and to fit back into a favorite pair of jeans!
And I don’t blame anyone. I love getting on the Elimination Diet and I love the way I feel once I’m full swing and rightfully committed to sharpening my physique.
Anyway, I was asked via text messages and at the Marshfield studio what foods Iâd stock up on if I were undergoing the Elimination Diet.
So I complied a list =)
Hereâs my top 11!
- Eggs
- Sweet Potatoes
- Grass-Fed Beef
- Haddock
- Cauliflower
- Oranges
- Asparagus
- Cashews
- Salmon
- Bananas
- Blueberries
Granted, this list is catered to my own taste buds, however, you can choose from the dozens and dozens of foods that are available for the beginning of your own elimination.
Clients at Belley Fitness are requested to start their new meal plans with the Elimination Diet from 10-28 days before transitioning into the Belley Way Meal Plan.
Leading my life to help you live the dream,
Rob
Shit Women Say to Personal Trainers-Video
Ms. Holly of The Scoop at Belley Fitness and I both agreeâŠ
Pain is fascinatingly fun to witness overcome the faces of our clients =)
And we also agree this is one of the most hysterical true-to-life interpretations of a day-in-the-life of the fitness professional.
We may focus on different disciplines in fitness at the Marshfield studio, but, these are absolutely similar responses from both our list of loving clientele
Check this video out! Itâs my colleague BJ Gaddour from Milwaukee playing the roll of female clientsâŠ
Everywhere.
“This meal plan sucks!”
“I have a big vacation coming up and need to lose 30 pounds STAT!”
“There’s nothing wrong with a little bread. People have been eating bread for centuries.”
“Is this making me bulky?”
“I feel like I have to go pee.”
“We should do more butt exercises.”
“How many calories should I eat?”
“Squats again?”
“Okay I can’t take this, I’ll just do some more cardio tomorrow and I’ll burn it off (reaching for a bread roll).”
Leading my life to help you live the dream,
Rob
Shit Women Say to Personal Trainers (Inspired by Shit Girls Say) – Video
Nutritional Guidelines
My body is the shape I live in,
and it shapes the way I live.
R.W.
- No-Nos
No Salt
No Sugar
No Caffeine
No Oil, use very sparingly
No Preservatives - Protein
Yes: Chicken and Turkey
Yes: Fish
Yes: Veal
Yes: Red Meat, sometimes
Eggs can be hard to digest for some
4 oz each time - Vegetables
Yes: Green Vegetables
Preferably Steamed
Potatoes
If combined with a green vegetable and not a protein
Yes: Root Vegetables - Salads
Yes: Romaine
Yes: Boston Bibb Lettuce
Eat Salad after the main course - Fruits
Cooked easier to digest
Avoid Canned
Dilute Fruit Juices with Water - Whole Grains
Wheat is sometimes a problem for people
Eat Oatmeal/Cooked Grain
Bread keep to a minimum
Avoid fresh dough from the oven - Dairy Products
Yes: Milk, Cheese, Butter, Yogurt
Hard non-processed cheese is usually easier to digest than soft cheese spreads - Cooking Methods
Yes: Steamed
Yes: Broiled
Yes: Grilled
Yes: Poached
No: Fried, Sautéed, Sauced - Drinking:
Yes: Water
Yes: Fresh Fruit Juices
Occasionally: Wine â diluted half and half with water
All of the above I took from pages 238-240 of The Raquel Welch Total Beauty And Fitness Program.
The decade of the 1970's "Most Desired Woman" according to Playboy Magazine
Funny how this book was published in 1984 many of the guide above are still promoted todayâŠ
nearly 30 years later.
I still have an original copy of this book.
I may not fully support the entire guideline above in The Belley Bible, however, I do agree with 90% of the above guide.
Leading my life to help you live the dream,
Rob
A Favorite Belley Fitness family member: Tyler
One of my favorite Belley Fitness family is Tyler Briffett.
Ever meet one of those individuals who are chockâfull oâdrive? Â The kind that sometimes, in their youth, can almost get them hurt if they donât think out all their options?
That lightheartedly describes Tyler.
Except, Tyler has a great head on his shoulders and the aptitude to make sure he does not make those mistakes.
The kidâs just a natural born leader in my opinion.
Here is Tyler performing a set of trap bar farmers walk.
I will try to upload other footage of Tyler training at the studio over time.
His work ethic combined with the exercise movements he can pull off are pretty ridiculous. He came into the studio already a well trained and accomplished athlete and someone I immediately had a wealth of respect for.
And thus far he not missed a beat proving himself continually within our sessions.
As well at the studio, Tyâs father Don, and his younger siblings Cassie and Adam also train at the Marshfield Belley Fitness studio.
A great family of hard-workers and fantastic athletes!
Iâm extremely fortunate for the Briffettâs at Belley Fitness.
Look forward to more upload of Ty.
I certainly am.
Leading my life to help you live the dream,
Rob
Cough Drop Pep Talk
Cough Drop Pep Talk
Funny thing happened the other day.
Life sends you signs constantly.
Some you acknowledge others you wish not to.
And sometimes you can misconstrue a message to lean upon the hopes youâre trying to fulfill but they entirely are meant for another option.
As I was preparing to ride my motorcycle through the early morning snowfall to my studio, Belley Fitness in Marshfield, I popped a cough drop in my mouth and began to crumple the wrapper as I normally would, but, something caught my attention this time.
The wrapper was foreign yet familiar to my memory bank.
There were tiny blue letters sprinkled across and woven with the golden HALLS logo.
âBe Unstoppable.â
âThe show must go on. Or Work.â
âYouâve survived tougher.â
âSeize the day.â
âDonât give up on yourself.â
âA PEP TALKâ
âNothing you canât handle.â
At a time when deeper inner strength is needed this tiny cough drop pep talk wrapper couldnât have come at more meaningful time.
Funny how we can find greater motivation and drive in the tiniest of places đ
Leading my life to help you live the dream đ
Rob
Cough Drop Pep Talk
The Art of SimplicityâŠ. Eating Helper!
For many people choosing what foods to eat and when are major conundrums!
With todayâs societal eatery/nutrition system roulette itâs no wonder many Americans have trouble choosing which foods to eat and when!
I just saw Weight Watchers approved some foods on the McDonaldâs menu!!!!!
Seriously?! Check the image below…
I understand making it easier for people to stick to their âpointâ system but McDonaldâs?
How about some accountability and just sucking it up and doing the right thing!
Do you really think a 6-Piece Breaded Chicken Nugget Meal is good for you fat loss and Vitals (BP, HR, etc…) goals?
But in any case that has more most likely to do with financial friendship than anything elseâŠ
McFuckingKiddingMe
(I wouldnât be shocked if you start seeing within the next 5 years Weight Watcher menu items on select McDonaldâs eatery menu boards.)
But I always believe that the best way to keep your physique or stick to your goals is to create simplicity in your eating.
KISS â Keep It Simple Sexy đ
Here are 4-5 meals I do not even have to think about day to day:
- Meal 1 (Cashews or Walnuts or Almonds â 30g)
- Meal 2 (Sweet Potato and some form of Protein â eggs, grass fed steak or hamburger, free-range chicken,pork, lamb, etc.)
- Meal 3 (Post-Workout: High-End Post Workout Whey Protein Powder with BCAA and Water)
- Meal 4: Veggies (Cauliflower or Broccoli or Sweet Peas or Brussel Sprouts, etc) with 3 Oysters
- Meal End Of Night (4-6 Eggs, Over Easy, Scrambled or Sunny Side Up)
That leaves me with only one or two meals to actually have to think about.
Too easy right?!
So do yourself a favor and create some consistency in your life with simple planning and the other two meals or so of the day will take care of themselves⊠trust me.
Leading my life to help you live the dream đ
Rob