Belley’s 2012 Resolutions
So after my own clients asking what my resolutions are for 2012 I decided to compile this quick list Monday night 😉
Here are my own. Comment with yours too!
belley’s 2012
RESOLUTIONS
BUSINESS
Begin all Clients on EFT collection starting February 1st at studio
Continue to Retain Chris McCombs for coaching
100 New Clients This Year (8 per month)
Upload 200 New Video’s This Year
1,000 Fan Page LIKES on Facebook
Setup Membership Site based on Belley Bible
Client Summer Party
Belley Fitness T-Shirts
Belley Fitness Training Shirts
Get Published in 2 New Magazines
Contribute to Publication Weekly
Add 12 “New” Belley Fitness TV Episodes
Begin collaborating on info-product
Turn Logo into EPS file
New Physique Pictures (Late Spring /Early Summer)
Contribute to T-Nation
Create 200 Blog Posts This Year
PERSONAL
Read One Book per Month
Begin Saving Money – Which Incurs More Business
Pay Any Outstanding Debts
Go Camping
Remain in the Lake House
Make time for Patrick (Basketball)
Go Snowboarding
Go Surfing
Visit a Country Outside of North America
Get to Montreal and visit Grasso
Make Summer Snowball Birthday Bash Happen
Sleep an average of 6 hours per night
New Year’s Day Ocean Plunge with Mike
Publish Poetry Book
Record 5 of My Songs (Lyrics – Music)
Write One New Song Per Month
Write One New Poem Per Month
HEALTH
Hike Mount Washington Twice in One Day
Diet Down for 3 Weeks as a Physique Competitor
FAST for 4 days
40 Pull-Ups
100 Push-Ups in 4 Minutes
Not Dehydrate during Beast
Pull 500
Retain Cressey as Personal Trainer
Retain Berardi as Nutritionist
Run a Sub 6 Minute Mile (Late Fall/Early Winter)
Graston work done
Get Health Insurance
Ask Signori What Else We Should Do 😉
There should be more but that was my quick list 😉
Some of our honest Marshfield fitness goals at Belley Fitness
When Goals Backfire!
So this afternoon after training the bulk of clients at the studio from 6 am – noon today I decided to train myself after sticker-stamping the Christmas cards at the Marshfield Post Office – I know I know I’m a procrastinator.
Well let’s just say my goal for the random session backfired.
How you ask?
Well let’s see the original plan:
Today’s random Xmas week workout: For successful reps in a row: Descending Ladder
A1) Bodyweight Widest Grip Pull-Ups:
8 reps
A2) 12” Single Leg “Full Extension 25# Plate Overhead” Box Squats
4 reps
A3) Trap bar Shrugs (70% of bodyweight)
14 reps
NOTE:
Continue as many sets possible until managing all of the reps in 1 exercise dropping to 0
8-4-14, 8-4-14, 8-4-14, 8-4-14,
8-4-14, 8-4-14, 8-4-14, 8-4-14,
8-4-14, 8-4-14, 8-4-14, 8-4-14,
8-4-14, 8-4-14, 8-4-14, 8-4-14,
8-4-14, 8-4-14, 8-4-14, 8-4-14,
(160-80-280) = 60 sets
26,400 + 30,400 + 32,200 = 89,000 total pounds
Well, between people popping in to drop off Christmas cards quickly, and me logging this workout down after 2 hours and 20 rounds totaling 600 reps and 89,000 pounds of volume I decided to call it a workout.
I figured for sure it would’ve been a 90 minute workout ending in failure.
Basically I underestimated myself and should have upped the numbers.
I should have started the Pull-Up amount at 15, one legged squats with 25 pound plate overhead at 6 reps per leg and the shrugs should have been my bodyweight.
But either way I’m not complaining.
I also performed a 10 minute burst session this morning at 6am when I first entered the studio:
A1) Jump Rope
A2) Knuckle Push-Ups
A3) 1 Legged 24” Box Jumps
A4) Muscle-Ups (pull-up where you continue through pushing yourself up over the bar)
Plus I still have my functional session tonight I’ll perform a couple hours prior to sleep.
Point in case though, you are always capable of more, so long as you intelligently design the session.
What if I had only settled for a descending series that started and 8 and after 8 sets stopped at 1?
That would have been a very simple session.
So always plan intelligently.
Always give a little more than you believe you have.
Aim HUGE and watch where you end up.
Most likely increasingly further than you had originally planned.
Find the dream… and live it
Rob
Oh how the heart warms at Christmas! RAZZLES
Actual text message from client at Belley Fitness:
10:08pm 12/21/2011
“Hey!…
When I got home Gabriella asked me if I thought you wanted her RAZZLE shirt for Xmas-lmao!
Then she asked me if you were married..
when I said no she said when I turn 18 mama I am going to marry that boy cuz he’s cute..
f’ing hysterical!!
Oh, and she also told me that I wasn’t following your directions-ha!
Will be in touch before xmas.
Suz”
It’s the little things that remind you how lucky you are and how magical this time of year can be.
Here’s little Gabriella 🙂
Gabriella - Razzles: I love that shirt!
Santa is but a man. Even Mr. Claus bleeds.
Merry Christmas Everyone!
At Belley Fitness everyday is a training day; including the 25th of December.
I personally enjoy training on holidays, birthdays, really any day that celebrates life!
Today’s session included:
Rack Pulls, Decline Abdominal Work, Deadlifts, Anti-Rotational Ab Work, Boxing and Decline Bench Presses.
Roughly 60 minutes.
So even though it’s a joyous holiday, there’s a always a little room to exert some darkness 😉 Enjoy!!
Merry Christmas Claus
Live the Dream!
Rob
Accepting You
What changes a person?
Happy September. Day 1 Workout
Glorious September!
It’s the start of a new month.
A new hurricane swirling its way up the coast.
New episodes of your favorite network show.
A new series of training at the fitness studio.
Another opportunity to rid of the kids for a good 8 hours a day.
Glorious September 🙂
And to boot, it’s like 80-something degrees outside! Great beach weather. Especially here in Marshfield!
And while it’s still beach weather, you should still be leaning towards a beach body.
So, Just take those old records off the shelf, sit and listen to ’em by ya’self, and handle 20 up-downs, mix in 25 pike push-ups, toss in 15 jump squats and hold your abs in for another minute while you plank it out.
Rest 30 seconds, rinse, lather and repeat.
Here’s an up-down:
[kml_flashembed movie="http://www.youtube.com/v/3GWO8bgQHK0" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
(Adam O’Reilly – University of Miami)
or a tougher one…
[kml_flashembed movie="http://www.youtube.com/v/plIk53ItuXU" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
(Robert Belley – University of I Rock!)
Here’s a pike push-up:
[kml_flashembed movie="http://www.youtube.com/v/HKj--qehFXE" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
(Adam O’Reilly – University of Miami)
Here’s a jump squat:
[kml_flashembed movie="http://www.youtube.com/v/_9E5xX0vCmM" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
(Adam O’Reilly – University of Miami)
Here’s a plank:
[kml_flashembed movie="http://www.youtube.com/v/JtMLDSMbwqE" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
(Nate Dunn – Marshfield High School)
Do this today thank me later 93.7 Mike FM fan 😉
Good luck tonight to the Red Sox as they dismantle the evil empire.
Live the dream,
Rob Belley
www.RBFIT.com
Anti-Lovely Lady Lump tips for the Fella’s
Today we’re going to cover a few bullet points of falling off the wagon. Chuck pony style; the kind that leaves you all warm and fuzzy inside, like a Meg Ryan movie (completely normal to cry to Joe And The Volcano).
Warm Thoughts Only
So here’s the scenario:
You’ve decided to finally commit yourself to eating better and working out.
You’ve been hitting training sessions pretty good, well, as best you can while still leaving optional room for thirsty Thursdays, liquid lunch Fridays and sweetness sweet Saturdays. Not to forget, blow my f*#*ing brains out Monday 🙂
None the less, you’re Hero-ing 3 days a week! With all due respect I’d say you’re one Celine Dion hit away from complete self-annihilation, however, here are some tips to cool your passive aggressive anger and abandonment fantasies. Take it away Johnny!
- When you want to eat something really-really-really bad, brush your teeth. If that doesn’t work, lift your shirt and gaze at your love lumps in the mirror. If that doesn’t do it, review your life insurance policy and see what it says about obesity and if there’s a Twix or Twinkie clause. Or in most cases, I’d suggest eating a clementine or orange first. Usually the sweetness of the citrus will curb some sugar cravings and lay those lovely lady lumps to rest.
- When you’re having a tantrum on training, remember if you do, you’ll be better than your closest friends at every sport in about 5 years. If that doesn’t help, remember being the HOTT DAD at the playground, BBQ’s, reunions, High School athletic events and the infatuation of all the other moms and wives is ridiculously rewarding.
- Put on a t-shirt from high school, or your favorite jeans or dress shirt that your girlfriend from three girlfriends past gifted you. Does it fit? If not, go on Facebook and find her latest profile pic. Does she look hot? Is her new boyfriend a good looking guy, maybe a little James Dean-esque-bad-boy? If so, I swear you’ll be at the gym and swallowing copious amounts of BCAA’s and protein powder in nanoseconds!
- Call your most successful friend and ask him to meet you at the gym. Usually, seeing someone kick some ass, leads to you kicking more ass! Just don’t slap asses in the gym. Cue the 1980’s-training-room-montage-scene!
- Call your ex-girlfriend, any should suffice, and ask her what went wrong. This list should provide ample weeks of hate and fantastic motivation.
- Go back in your head to a time you got your grill knocked in by the schoolyard bully. Imagine how good it would feel to approach him as an adult after a few months of hitting it hard and knocking his ass out! If he just so happens to be a UFC fighter then maybe you can revert to a memory when the lunch-lady shafted you a full serving of garlic rice ball or shitty corner piece of pizza with two sides of crust…. some people are just evil.
- Watch The Fighter or Rocky. Hell watch Designing Women if Anthony or Mary Jo inspire you. But watch something for fuel!
ADRENALINE SURGE!
- When all else fails pamper yourself bro. Cucumber eyes and facials. LIFE CHANGING!
LIVE THE DREAM! And adapted from the lyrics of John Lennon “peace and chicken grease”,
Rob Belley
Rock Star Workout
Granted, many limelight whores drench their systems with tangible excesses and illegal substances, however, not many people understand the escape a starlit world delivers. And very few people, unless closely associated with the camp, understand the work ethic, tenacity, drive, devotion and focus these individuals possess.
I am very lucky at Belley Fitness, in that I’ve had the opportunity to work with rock stars, albeit successful ones.
These are images of the past of workouts conquered and handled for 90 minutes or longer, nonstop.
Full scale assault on the body.
Many people would complain or even whence at the idea of this training.
Many people believe 30-45 minutes of activity 3-5 days per week is enough to look great and improve at a good pace.
Unfortunately, this is not the case.
Most of us in the know, train upwards of hours a day. I myself require roughly 9 hours a week to stay consistent or to maintain. Sucks but someone has to do it 😉 May as well be me.
These individuals also get it. They delve into workouts sometimes 2 hours in length. Not to mention yoga poses or light pre/rehab work first thing in the morning.
So the next time you see a Rockstar in amazing shape, remember, most often they’re not genetics, their body isn’t easy to attain because they’re celebrities and have access to trainers and personal chefs.
They have great bodies and are celebrity Rockstars because they simply try and little harder and have extreme focus.
Live the dream and create your own reality!
Belley
Ridiculously Fun and Challenging Private Fitness Studio
Marshfield, 4 minutes to the beaches 😉
Friend us on Facebook or I’ll cut you =)
http://www.facebook.com/pages/Marshfield-MA/Robert-Belley-Fitness-Marshfields-Funnest-Fat-Loss-Beach-Body-Studio/174797574837
Must-Have! Shake Weight not required ;)
So you want strong forearms?
But you don’t want to look silly holding a shake weight.
Because quite frankly, it actually looks like you’re __________ something ___ while really _____ into it and honestly then the whole world knows how you look on ________ night while watching the latest coveted CINEMAX releases.
Plus, once everyone finds out, they all want you to ride middle on ski trips.
Not flattering.
So here’s your ANTI-SHAKE WEIGHT THURSDAY exercise!!!
Requirements:
A Horse
A pair of gloves
Just kidding 😉
It’s called a Burpee with Push and Pull-Up or Up Downs or Body Counters or anything clever the yoga community hasn’t thought of yet containing an animal and one adverb in the title.
Real Requirements:
You
Stationary bar fixed/mounted overhead
SIMPLE AS IT GETS!
Simply drop to the floor, into push-up position. Perform one push-up. Jump back to standing position while simultaneously leaping upward, grabbing the bar overhead, and pulling-yourself up. Drop, rinse, repeat.
Too easy.
Here’s a video link demonstrating for you.
[kml_flashembed movie="http://www.youtube.com/v/cdS1CPtI3N0" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
One of our stud athletes, Adam O’Reilly. He’s ballistic.
And if you want to get tricky, you can either add a weight vest for more resistance, OR, simply add in a muscle-up, as demonstrated by me here.
Stay real, and stay off the shake weight.
Because it makes you look _____ and didn’t your mother tell you never to represent yourself as such in public 😉
Live the dream!
Belley
www.myinsanityworkout.com
And Like OUR FACEBOOK FAN PAGE! Or we’ll cut you! 😉
http://www.facebook.com/pages/Marshfield-MA/Robert-Belley-Fitness-Marshfields-Funnest-Fat-Loss-Beach-Body-Studio/174797574837
Ridiculously Fun and Challenging Private Fitness Studio