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.
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
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
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 )
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,
Belley Fitness, Marshfield, Massachusetts
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
SALT – Angelina Jolie’s Fitness
If you haven’t seen the movie SALT yet I highly recommend it.
Angeline Jolie (35), i.e. Evelyn Salt, does an amazing job with the characters level of fitness and combative skills.
The role was originally intended for Tom Cruise, but after Tom backed out of the project, the script was rewritten to fit Angelina Jolie. Brilliant choice. She totally nailed it.
“I’ve always been kind of slight, but I’ve always loved to run and jump around and be physical, so action roles are not a huge challenge for me,” Jolie said at a recent press junket. “I enjoy them.”
To become a relentless action star she trained within two-hour sessions, five days a week. Her trainers used strength and fight training to prepare for the physical demands of the stunts involving safety cables and wire rigs.
“I got really lucky early in my career that I got offered roles where I could train for fighting,” she says.
I also wouldn’t be surprised if her training involved plyometrics (quick ballistic bodyweight activities) as well as low rep weights and a mix of interval training.
I also discovered she ate a 70% carbohydrate rich diet pre-filming. Once filming ensued she lowered to a 60% carb intake and her training also cut back to four weekly sessions over lunch breaks and weekends.
“The physicality had to change,” she says. “I’m smaller than everybody, so how do I go up against a bunch of men without looking silly? How do I fight?”
Angelina added “We made her meaner than a guy, and dirty. She uses the walls, the fact that she’s lighter and can throw herself around. It’s the Chihuahua up against the big dogs.”
For a woman with 6 kids and a super fit husband she recently told OK! Magazine “I love martial arts. They are ideal for children because they teach them discipline and perseverance. My son [Maddox, 8] is already starting to go to class.”
Marshfield fitness trainer Robert Belley of Robert Belley Fitness has recently been honored with a blog over at 93.7 MIKE FM, Boston radio. Look for his blog to begin this week.
Marshfield Year One Anniversary, Belley Fitness
Yesterday was a landmark day for Robert Belley Fitness studio in Marshfield:
It was our 1 Year Anniversary!!!
I’d like to take this moment to thank all of you for training at our private family studio. It’s been a fun and growth year for us, and most importantly, it’s been a year of bonding and continued support for everyone, from everyone.
What I think about the most, in my spare time, when reflecting on the Marshfield studio, is how people from different walks of life have come together, who may not have bonded elsewhere, have. It warms my heart to see women encouraging each other, advanced or beginner, to help each other out with recipes, workouts, fashion/shopping tips (LOL) and more.
When people bond, I feel the studio has made a greater impact. For me, it’s personally not about the numbers, or the trend, or even the financials… it’s about the experience.
The past couple of weeks I’ve had the opportunity to workout at a city gym, and it reminds each time, why I’m ECSTATIC TO NOT BE ONE OF THOSE ESTABLISHMENTS. It’s stale, non-inviting, outdated, and non-communal. Despite their best efforts, it’s not personable.
For me, personal training IS PERSONAL. Even in boot camps it’s still personal.
So, I just want to thank all of you who have come through our doors the first year of enlightenment, and had the opportunity to smile and laugh while achieving your goals.
You all make me a better person.
Without any of you, I wouldn’t have this opportunity. And some have given me this precise-opportunity those first few weeks who deserve complete recognition: Captain Michael Signori (with Tanya Gillick’s helping too), Mom, my brother Mike, Jim, Hai Ngyuen, Richard Vaughn, the ‘core’ first girls of Robert Belley Fitness studio in Marshfield (Patti N, Tara (K) B, Karen M, Melissa L, Joanne L, Tina M, Katie O and their children, husbands and fiancés), Dominic Riccarelli, Wayne ‘Buddy’ Richard and Bill Eckhardt. Of course, since the first couple weeks, many and many and many have been just as integral, although, the list would be forever long
But please know, in my heart, some of you hold the deepest love, indebted admiration, and respect for your talents and beauty.
As I’ve said in many emails and correspondences of text and written notes/letters, Robert Belley Fitness is the sum of all our energy, beauty and cohesiveness. WE ALL BRING SOMETHING SPECIAL TO THE STUDIO. It’s a second home, a place to feel comfortable, a haven of remarkable efforts and an escape from the lesser moments of the day, to laugh and share stories.
We are very much a family.
I thank you all for that.
I hope you all have a great Sunday, and I’ll send a more familiar newsletter later this week, with updates to help you progress.
Live the dream (LTD), 😉
Rob
Title:
Marshfield year one anniversary, Belley Fitness
Incredible Running Machine / Treadmill for South Shore (Marshfield, Duxbury, Pembroke, Kingston) Runners
OMG!
That’s all I have to say.
Check this out:
If the below player doesn’t load, which it seems to be having trouble…
click on this link. http://link.brightcove.com/services/player/bcpid17217221001?bctid=41957175001 or copy and paste into a new tab or browser
What this means:
1. You can help people recover from injuries faster… definitely rehabilitative tool
2. You can let overweight individuals easily increase their running ability while decreasing pressure on joints.
3. You can have the opportunity to feel what its like to run on the moon!
4. It’s just a really really cool technology that will have ridiculous uses in the future.
Simply amazing.
I’m not into treadmills at Robert Belley Fitness in Marshfield. But if I did get one, this would be it! No question about it.
Now, does anyone have $75,000.00 dollars laying around so we can get one. HA HA.
Rob Belley
Marshfield Fitness and Weight Control Expert