Chicken Dog Food Soup for Hunchback Nation!
Kyphosis sucks through and through. Not only does the kyphotic curve (think Hunchback of Notre Dame) totally disrupt the kinetic chain but it’ll literally shave inches off your height over time. How you gonna reach that Tuesday night chicken soup and dog food dinner when you’re in your 60’s?
Neglected stretching and soft tissue work are the culprits here along with the wild array of ab gimmicks, crunches and sit-ups that plagued your teens, 20’s, 30’s and 40’s.
So here’s the deal kids, begin stretching the holy Moses out of your abs, chest, deep neck flexors, hip flexors, piriformis and quads.
Start strengthening your rhomboids, serratus, external obliques, glutes and hamstrings.
This is just a start.
Follow this daily and you’ll be putting me on your Christmas card list and inviting me to your rockband parties before you know it 😉
Rob Belley
Robert Belley Fitness in
Pembroke Fitness, Marshfield Fitness, Duxbury Fitness
An actual Email from a Client…Does this sound like you??
CLIENT DETAILS:
144 pounds 5’3″
Wishes to Drop 8 Pounds….14 preferred
“thank you so much for running the free boot camp on Saturdays. You push me much harder than I would push myself and you manage to make it fun!”
(ME):What’s your average meal day look like? Honestly. Be as precise as you can be in meal frequency, foods you eat, portion size. You don’t need to enter the cals or anything I already know them 😉
CLIENT EMAIL
I think an average day looks like this:
**1 Thomas’s bagel w/ cream cheese, small OJ
**Grilled cheese ( 2 slice american) 1 apple, H2O
**1 can Ginger ale
**Med. plate Whole wheat spaghetti w/ meat sauce, 1 peice of toast w/ butter (Whole wheat)
**Med. bowl ice cream
This is an average day, but almost every day I have something particularly bad (in this day it was dessert). I am not a big breakfast person. I am much more likely to starve till 3:00, then gorge myself on a large meal, or snacks at that time. So, that is something I could definetely use help with!
-Here are some of my usual bad things:
-Lots of cheese on anything and everything
-Muffin from Dunkin Donuts or a mocha coolatta w/ skim milk and whipped cream
-Ice cream at home or a blizzard from DQ
-2 cheeseburger meal at Mc D’s w/ fries and Coke
-3-4 lg slices of cheese pizza ( sometimes cheese fries too)
So…. there is something really nasty like that too many times a week like 5 out of 7 days sometimes!
Should I stop the bad stuff completely? Or should I just cut down to 1 bad thing?
I just talked to my husband on the phone and he said that I should tell you that the first words out of my mouth when I woke up were,
“Is there any coffee cake left?”
Thanks,
CLIENT NAME PROTECTED
UNSURPRISED FITNESS PROFESSIONAL (me):
I can definitely see where the improvement needs to be. Nutrition all the way.
According to average day meals you ate about 1,800-2,000 calories. That will either promote fat gain or maintain weight at your current stat.
And yeah you need to make some nutritional changes 🙂
**For one, you need more veggies.
I didn’t see an entire veggie in the list below. Veggies in pasta sauce don’t count as they are usually peppers, onion and tomato which are good but not great like the greener asparagus, broccoli, baby spinach, green beans, etc..
If you have a hard time eating veggies definitely grab a greens supplement. Taste like the bottom of a lawn mower (I won’t lie) but you may need it.
**Second, more fruit.
An apple is a great choice. But don’t forget blueberries, avocado, oranges, etc…
You need more of them. Great start with the Apple!
**Third, cut out the pasta and bread or limit it to only one option each day and only one serving.
One slice of bread or 1/2 of one serving of pasta. One serving of pasta is very very tiny if you’ve ever weighed 1oz dry (28 grams). With wholewheat angel hair pasta thats only 60 strands. May sound like a lot but in all actuality its very small compared to most peoples servings.
Grains get out of hand and to be honest you can get so much fiber and many more nutrients out of fruits and vegetables.
**Fourth, kick the soda.
I know it sucks if you’re addicted to it but if you cut it I promise you’ll drop weight as your sugar levels and thirst won’t be enormous.
Think about it. Why do bars put out peanuts and popcorn? Because they are salty and have sugary coatings usually and that will only promote thrist and further hunger resulting in fried food sales and beer sales.
**Fifth, swap the juice for an actual orange.
Believe it or not, there’s no tremendous benefit to orange juice. It’s junk.
Once you open it it the nutrient level of vitamin C is zapped. So that glass is like drinking thick kool-aid rather than a Vitamin C boost.
**Sixth, One of my favorite lines for women “Lifting heavy weights won’t make you big and bulky. Going to Dunkin donuts and Starbucks will. Those products will kill you and only make you fat.”
Thanks Gentilcore 😉
**Seventh, McD’s.
I don’t think I have to say much about this one huh? 😉
But just so we have some fun with it did you know that every pattie contains some cow sh*t and that maggots account for some of the protein? The left over protein source is grade D at best (intestines, poor area’s of the cows and other animal parts that mix in).
Still feel like getting a happy meal??
**Eigth, pizza isn’t that bad for you.
So long as you have 1-2 slices of the small (10″) stuff. A 10″ slice is about 150 calories if you don’t eat the crust.
14-16″ about 300 without crust.
NEVER EAT THE CRUST.
**Ninth, Ice cream is only 1/2 cup per serving.
That’s tiny. Next time you eat measure out a flat level of 1/2 cup and see what I mean. That’s all. One serving.
Okay so what you need to do to get in great shape and drop that weight super fast:
**Eat 3-5 servings of veggies dAILY
**3 Servings of Fruit daily
**2 servings of dairy won’t kill you
**3 servings of meat daily
**2-3 servings of healthy fats (avocados, salmon, almonds, olive oil)
BUT MAKE SURE YOU DO NOT GO OVER 1,500 CALORIES A DAY.
And drink about 10 glasses of water every day with a multivitamin every morning and a greens supplement.
THATS AN ACTUAL EMAIL
DOES THIS SOUND LIKE YOU?
You Will Not Change without MOTIVATION
I’ve heard more times than you can imagine,
‘I want to lose weight’
‘I want to feel healthy’
‘I want to be happier’
That’s awesome. But why?
People who give me this answer very rarely discover their true potential or unlock their innerself.
It’s easy to want. It’s even eaiser to be vague. Who enjoys getting emotional anyway? When was the last time you cried? I know this sounds crazy but when was the last time you were so fed up with something so meanginful in your life that you literally broke down and cried?
I bet after you picked yourself back up you discovered something about yourself. Maybe you were stronger than you thought previously.
Maybe you became a better parent afterwards.
Maybe you began treating your lover better.
Maybe you started working a little harder and earned yourself a raise which resulted in the family or house you have today.
I’m not trying to be mean but you have to feel something inside of you to LITERALLY CHANGE.
I can’t do it for you. I can help you cry 😉 but I can’t stand over your shoulder checking out your move, every meal, every rep and make sure you’re adhering and living up to your responsibility with your fat loss program.
If I did I guarantee you’d find crazy success as they do in the Biggest Loser tv show. But that is not the real world. Not for 98% of us. Heck I have to watch over my own shoulder every second of the day.
You think just because I’m a fitness professional that I wouldn’t rather grab my inner circle of family and friends, a towel, some alcohol, steaks and firewood and head to the beach and hang out all day partying? I’m 29. I love the beach. I love the people in my life. I love the sun.
But that’s not the real world Peter Pan. I have to adhere just like each and every one of you. But with the added pressure that if I don’t have a six-pack, excellent strength, athletic ability and an open-mind that no matter what age I’ll just be seen as a guy who knows something about fitness. I have to be my best to stay at the level I’ve achieved and to continue accelerating in my industry and field. I’ll fight to the bone to hold onto my accomplishments. I achieved them.
Are you doing all you can to accomplish your goals?
What have you eaten today?
Was a muffin, donut, ice cream, sub, fast food salad or candy mixed in?
Be honest.
How often have you trained today?
Did you go for a walk and consider that your cardio? If you think walking fast/power walking/slow jogging is going to give you REAL fat loss I’ve got a storage bin full of Beta and VHS tapes I’d like to sell you!
And only the good stuff ‘Buns of Steel’ ‘Richard Simmons’ and every video that comes with a stupid-ass Ab product. PLEASE DO NOT BUY ANYTHING OFF THOSE INFOMERCIALS.
Save your money, do some jump squats, eat some broccoli and apples, sprint in your backyard. It may cost you your time and $1 a day but it’ll give you guaranteed results. Those people don’t lose weight doing crunches. Why is our nation so naive??
So what have you really done and where do you want to go?
You want to lose 10% bodyfat in the next 12 weeks.
That sounds precise to me. Much more attainbale than ‘I want to lose weight’.
You want to fit in a size 4 bikini by August for a wedding that you’re going away for or your vacation to Florida or Myrtle Beach?
You want to compete in a triathlon coming up in August and need to improve your swimming stamina through leg, core and external rotator strength the next 9 weeks. Sounds better than ‘I want to be healthier’.
See what I mean.
Find something that means something to you and turn that fire into YOUR MOTIVATION.
I promise, once you discover your INNER motivator/motivation, your success will skyrocket like a bazooka blasting out a missile of physical, spiritual, meditational and therapeutic wealth.
But you have to discover WHY first.
Then take action.
Simple formula.
But are you dedicated to your mission???
How bad do you truly want it?
Rob Belley
Robert Belley Fitness
Pembroke fitness
Marshfield fitness
Duxbury fitness
Sunday Ice Cream Match the 1st!! Happy Mothers Day!!
BLOG DISCLAIMER :: Only one Entire Tub of Edy’s Yogurt Blend Chocolate Fudge Brownie and a 1/4th of Light Double Fudge Brownie was harmed during this test. Yes an entire tub and more. No lie. But hey, it’s not like I slugged the cow or anything to get this stuff 😉
HAPPY MOTHERS DAY! To all the beautiful mothers out there reading this blog. And thank you for your continued support.
Alright! Let’s get ready to Roll!!!
I’m human. No lie. And being human I like to have foods that are not entirely good for me. I won’t lie to you. I may be 29 but my two favorite foods are still Cheese Pizza and Ice Cream.
“Hi my name is Rob Belley. I’m an Ice Cream addict”
Trying being a fitness professional and magazine Advisory Board member who has to stay in beach body shape year-round and keeping your favorite foods from showing on your belly.
I don’t.
But I do stay in beach body shape 😉
I eat roughly a gallon of ice cream and one or two 10″ inch cheese pizzas weekly!
2nd Disclaimer: But I adhere to my meal plan about 90% of the time.
Do you? At the bottom of this post is a pic of my midsection for proof that you can still enjoy your favorite foods and have a life 😉
So this week we’ll start with two flavors that are affordable on the wallet and pretty good on calorie count. I’m matching up two Edy’s flavors (Dreyer’s if you live on the west coast).
Yogurt Blend Chocolate Fudge Brownie &
1/2 the fat Light Double Fudge Brownie
They match up well in labels. Both are 120 calories per 1/2 cup, about 4 grams of fat, 20 grams of carbs (14 from sugar) and 3 grams of protein. Of course the yogurt blend is 4% higher in Calcium but we’re not having this for our bones 😉
I feel the yogurt blend is a bit sweeter and fluffier in texture than the light ice cream. I prefer the light ice cream honestly.
For me, ice cream has to have a certain density on my palate. I like it to last. If I want something cold, and light I’ll drink a milkshake ya know.
So it’s in my opinion that if you’re going to splurge….go with the Edy’s light ice cream chocolate brownie flavor.
I think it’ll fill you better and the tatse will resemble ice cream more.
Of course Edy’s can’t touch super premium ice creams like Hagan Dazs. But that’s a future battle.
And just in case you don’t believe me, here’s a picture of my abs from mid april.
If I’m not tan, you know these aren’t from May or summer here by the beach in the South Shore/Cape Cod of Massachusetts
Rob Belley
Dieter’s Craze!
I’ll be honest. When most people I consult or train tell me they eat healthy, I figure they’re eating about 75% clean.
Nearly not enough to truly impact their fat loss results.
In fact, when others tell me they are eating clean and they’re still having a difficult time dropping weight, I know they are either (a) drinking far too much or eating too much fast/processed foods on the weekends, (b) overeating – even healthy overeating is still overeating – or (c) not consuming enough veggies.
You’d be literally AMAZED what 5-6 servings of vegetables will do for your waistline and padded area’s.
I’m no saint myself. I love to have a good time come Friday. However, I lock down on Monday and Tuesday and reverse the weekend with solid powerhouse nutritional foods and plenty of water.
I don’t take any fat loss supplements.
I’m not on lipozene, Alli, hydroxycut, hoodia, CLA, slimquick, detox pills, diet pills or any ephedra containing supplements.
Hell I don’t even have caffeine in my diet. Other than the very, very occasional green tea (maybe once a month) and barely soda on the weekends.
But I’m athletic and lean.
You want to know the best fat-burner out there?
Vegetables and watching how much you eat.
If you know you’re only given 1,500 calories a day EAT only 1,500 calories a day.
If you go too far under you’ll retain fat as the body will do its best to keep fat on as a survival mechanism.
If you go over then you’ll just add fat as the body loves to be so.
There is no miracle cure for this other than consistency.
Your WILL POWER is your greatest FAT LOSS advantage.
So next time you find yourself reaching for a candy bar or the take-out menu quickly eat an apple and cup of uncooked broccoli. I promise you’ll thank me for it in your next Myspace Profile pic 😉
Looking out for you,
Rob Belley
"Where’s my Cupcake Patch?" – Melodies from a bathing suit Fitting Room
It’s summer. Summer means small bikini’s and cool swim trunks.
It also means jeans and champion sweatshirts if you haven’t been planning your fat loss program accordingly or haven’t even begun it!
I’m sorry to inform you all, but there is no Cupcake Patch. Smokers have it easy huh?
Instead, the rest of us food-addicts and choco-holics have to pay close to attention to what we’re putting in our mouths. For some it’ll be eaiser than others.
But none the less, if you’re eating M&M’s and Steak and Cheese subs and washing it all down with Coca-Cola daily guess what?
You most likely are going to look and feel the same as you did yesterday if not worse. Just with an extra 5 or 10 pounds.
If you eat salmon, apples, oranges, asparagus, baby spinach, steak and chicken you’re only going to deliver positive results. So promising that you’ll accelerate your fat loss mission. I promise. Especially if you couple it with some activity.
Summer is only a few months. We wait all year for this brief opportunity to get outside, rediscover our community and feel the sun.
Are you gonna cover all up in your best Fall or spring jacket and favorite winter jeans?
Or are you going to get yourself some natural vitamin D and enjoy the warmth summer has to offer?
I know my clients and myself have been training since January for our beach bodies.
Have you?
PS – Thanks to one of my clients Eileen for the Cupcake Patch reference 😉 I love it.
Got questions? Email me, Rob Belley at Rob@RBfit.com
Fantastic 4 minute Fat-Burning Workout
This morning I’m going to share with you a couple of my favorite 4 minute workouts.
These work great when you’re in a pinch for fitness and only have your bodyweight for fitness.
The idea to these workouts (Tabata Intervals) is that you will exercise for 20 seconds, rest 10 seconds then repeat for a total of 4 or more minutes. I’ll provide you with two different exercises. You can either:
a) Perform a single exercise for the total of 4 minutes before moving onto the next
b) Perform the interval for 8 minutes alternating between exercises.
Your choice. But If I were you I’d alternate.
Here they are:
Total Body Counters (Burpees)
T Push-Ups
Remember to keep the abs engaged the whole time (tight-solid) and to breathe out each time you exert force. If you need to modify the T-Push Up then push-up using your knees on the ground then move to the full extension plank prior to rolling into the “T”.
With the TBC when you squat down always begin by moving the hips back first, bend at the knees second and keep your back flat the entire time as Jessica is doing above. No ROUNDING.
Good luck and let me know if you have any questions and how you’re progressing with this at Rob@RBfit.com
Rob Belley
(fitness model Jessica C.)
Could your Bikini Beach Body Save the World?
There was an interesting article published yesterday on MSN.com concerning the nations current state of obesity and the downsizing of our economy. To read the full article click the link below:
http://articles.moneycentral.msn.com/Insurance/Advice/WhatIfNoOneWereFat.aspx
I must admit I agree with some of the points the writer listed. For instance:
- Decreased body fat DOES lead to better work production
- Carrying less belly would save on fuel costs during flights & driving
- Fast Food Chains WOULD have to develop ACTUAL healthy snacks – not the processed (supposedly healthy) crap they put out now.
Basically the economy would save nearly 1/2 a TRILLION dollars!!
It was suggested that each household could receive a $4,000 dollar check good towards creating a home gym.
I’ll tell ya, at $4,000 you could build one badass home gym. Probably better than the one at your local helath club. If you need suggestions on how to build a home gym drop me an email at Rob@RBFit.com
There’s no need dropping money on a useless universal/multigym station that’ll function better as a shoe rack than anything else.
Again here’s that link to the article I mentioned…
http://articles.moneycentral.msn.com/Insurance/Advice/WhatIfNoOneWereFat.aspx
Take care,
Rob
Robert Belley Fitness
Pembroke Fitness
Marshfield Fitness