128
There are 128 days left until SUMMER 2012.
What are you going to do before then to go from muffin top to body rock?
Basically you thousands of tiny decisions to make these next 4 months.
And if I were you, rather then feeling overwhelmed with a abundance of choices, I’d simplify them down to a strategic, New England Patriots philosophy of one game at a time, or, one choice at a time.
This will provide you with the greatest return on your investment.
By simply approaching one choice at a time, you’ll be able to micro-manage your options easier, as well as create a quicker success pattern towards your rock solid body come June 2012.
If I were you, here’s my cheat sheet plan to get you started!
1. Drink loads of water… well how about 3L or maybe 4L per day.
2. Train through strength training, 4x per week.
3. Sleep 7-8 hours per evening.
4. Eat 5-7 servings of veggies per day.
5. Cut out all enriched flours.
6. Cut gluten out of your diet.
7. Perform 4-6 small BURST sessions per week, as Belley Fitness clients do at home.
8. Lower cortisol production by only worrying or focusing on those things you have absolute control over.
9. Choose proteins such as chicken, white fish, eggs and grass-fed meat.
10. Drop the scale and (if you’re a female) find a pair of jeans you can’t fit in and use them as your measuring stick of success. If you’re a male find a nearly tight fitting t-shirt and try to fill out š
11. Believe in yourself
Practice these simple steps and you’ll notice a big difference in a little time frame to get your motivation peaking and your body fat dropping!!
Help us help you live your dream,
Rob
Belley Fitness | a Marshfield fitness health club
www.rbfit.com
Coaching and Mentors. Whose Yours?
Call me old-fashioned, but in order to respect a coach I have to believe in their track record. They must have walked the walk for me to trust their talk.
At Belley Fitness in Marshfield we operate on the same principles.
This year alone we are signed up for over a dozen events thus far.
As well, the average trainer in our fitness studio has logged an average of 19 days of self-training per month. But that’s not equivalent to total sessions we each train per month. If you count home based sessions we do on the side, plus our double sessions, sometimes triple sessions it’s roughly 30-35 sessions per month for each of us.
How often does your trainer workout?
Tears Like This Mid-Workout Don't Hold Our Trainers Back From Our Sessions
When it comes to hiring business coaches I’ve only invested in some of the best in my industry. Brian Grasso, Chris McCombs, Pat Rigsby, Ryan Lee, Dax Moy (Canada, West Coast, East Coast, South, UK). These men have all led by example and are proven.
My personal trainer/strength coach/fitness professional is no other than Eric Cressey. Why? Because he’s one of the best in the world for helping people, such as myself, who have suffered from major injuries in the past and still strive to excel get the results they want. Plus Eric is legit! His facility rocks and his own training is proven. He’s a beast.
Besides, after all the clients at Belley Fitness’ programs are created the last thing I want to do is write/develop my own.
So when choosing anything in life, even your personal trainer, choose the one’s who do the dirty work and lead by example!
They are the ones who will show you, and tell you what it takes š
Help us help you live your dream Marshfield,
Rob
Belley Fitness | Marshfield
www.rbfit.com
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 š
Alongside Jenn, Holly and myself he helps the males pull the staff back to 50/50 š
He’s progressing professionally and we are excited to see this young trainer Ā develop into a future great fitness professional.
Help us help you live your dream š
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 Ā 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:
Shit Women Say to Personal Trainers-Video
Ms. Holly of The Scoop at Belley Fitness and I both agreeā¦
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! Itās my colleague BJ Gaddour from Milwaukee playing the roll of female clientsā¦
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
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 chockāfull oādrive? Ā The kind that sometimes, in their youth, can almost get them hurt if they donāt 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 kidās 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, Tyās 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!
Iām extremely fortunate for the Briffettās 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 youāre 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.
āBe Unstoppable.ā
āThe show must go on. Or Work.ā
āYouāve survived tougher.ā
āSeize the day.ā
āDonāt give up on yourself.ā
āA PEP TALKā
āNothing you canāt handle.ā
At a time when deeper inner strength is needed this tiny cough drop pep talk wrapper couldnāt have come at more meaningful time.
Funny how we can find greater motivation and drive in the tiniest of places š
Leading my life to help you live the dream š
Rob
Cough Drop Pep Talk
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 š
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 š
There should be more but that was my quick list š
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 ā noon today I decided to train myself after sticker-stamping the Christmas cards at the Marshfield Post Office ā I know I know Iām a procrastinator.
Well letās just say my goal for the random session backfired.
How you ask?
Well letās see the original plan:
Todayās random Xmas week workout: For successful reps in a row: Descending Ladder
A1) Bodyweight Widest Grip Pull-Ups:
8 reps
A2) 12ā Single Leg āFull Extension 25# Plate Overheadā 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 wouldāve 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 Iām 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 24ā 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 Iāll 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