Motivation is Energy. Bachelor Party Proof
I am asked, or here near daily “I don’t know how you do it”.
It’s usually in reference to the fact that I run off minimal amounts of sleep with lots of activity placed in between. Be it weekdays or weekends.
But energy breeds energy.
And more so, motivation breeds energy.
This past weekend I attended a bachelor party for one of my best friends, JP.
To say the least I’m not your normal bachelor party kind of guy:
* I do not enjoy playing poker
* I do not gamble
* I do not enjoy strip clubs
* I do not enjoy cigars
* I do not enjoy golf
There goes many of the “traditional” bachelor party festivities. I have lots of fun in my life. Too much some would say =) But those do nothing for me.
However, it’s funny how when the atmosphere is right, people all of a sudden find the energy to stay awake for hours on end.
We didn’t go to bed (from a Saturday bachelor party) until Sunday afternoon.
A handful of us stayed awake and alert beyond most people’s frame of reference for a party.
But we had amazing motivation. We we’re having so much fun we didn’t want it to end.
I slept and was up by 2pm on Sunday. Then began a day filled with hangouts and such.
But people ask how I function off so little.
It’s because I always find the motivator.
I fill my life with so many best friends, experiences and opportunities that I constantly have a reason to Go Go Go!
Same goes with fitness and diet.
You need motivators to Go Go Go!
Sign up for a charity race. Center your efforts around getting a flat tummy. Commit yourself to an outrageous fitness event and tell everyone you’re doing it.
Create your MOTIVATORS.
With your new motivation, you’ll find energy like crazy!
And if you couple that with nutritional eating. As in 100% compliance, you’ll be dashing around like The Flash!
Live Your Dream!
Rob
Robert Belley Fitness Marshfield, MA
Motivating, Energizing
The Ben & Jerry Chocolate Maple EGGO Massacre
Alright, here’s a little bit of honesty for you.
Last night, before I went to my bedroom (about 11pm) I was craving chocolate and EGGO’s. Specifically Chocolate Chip EGGO’s!
Here’s the result:
Toasted Homestyle EGGO’s, spread with butter, then topped with Ben & Jerry’s Flourless Chocolate Cake (available only at Walmart) a top, stacked 4 EGGO’s high, with Pure New Hampshire Maple Syrup pooling the waffle nooks on layers 2 (middle) and 4 (top)…
OH MY GOD DELICIOUS!!!!!!!!
So why do I feel a need to share this with you?
Because even as I check client diet logs, I am showing myself to be accountable for my own personal eating habits.
And, I want people to know, so long as you’re doing what you should be doing 95% of the time you can let loose too.
Not all the time, but marginally.
I’ve been mulling over EGGO concoctions all summer with youth athletes at RB Fit and this is probably the best tasting one devised: amongst the ideas expressed.
And last night decision was in large part influenced by Nicole. A sophomore athlete at Austin Prep who competes in soccer and swimming. Today was her last day at the studio before returning home from the family summer beach house.
It was great to share this last of the summer EGGO mash-ups with her.
And it probably sounds funny, but I miss the athletes when they go back to their respective schools. They’re so much fun to train and laugh with.
Especially since their outlook is vastly different than their adult counterparts. Food choices, topics of conversation, moods, all of it. One isn’t better than the other but I am fortunate to have the opportunity to train with such great kids.
But alas, the Ben & Jerry’s Chocolate Maple EGGO Massacre recipe is something I am very happy to provide my athletes… who knows.. maybe I’ll be Ben & Jerry’s next flavor creator winner š
Live the Dream.
Occasionally eat it š
Rob
Robert Belley Fitness Marshfield, Massachusetts
The Ben & Jerry Chocolate Maple EGGO Massacre
www.RBfit.com
Cupboard Mashup! Canned/Bag Bonanza
So last night I decided to finally clean out some of my cupboard space.
Liberate it from the stale, intentionally forgotten foods that have occupied their shelves.
So I made my own mash-up of grains and mix-ins.
First, steamed frozen Sugar Snap Peas.
Second, cooked remaining Red Quiouna.
Third, opened a can of Black Olives and sliced em’up.
Fourth, heated up a can of Black Eyed Peas (no Fergie’s were harmed during this event).
Fifth, cooked remaining Bulgur Wheat.
After that, layer and mash-up and you have this:
Each portion I rationed out averaged just around 500 calories and 35 grams of fiber!
Plus there were a lot of complex carbs in there.
So if you have any random and leftover products sitting on your shelves do yourself a favor and either eat them, or get rid of them.
Live the dream!
Just don’t eat it š
Rob
Get Your Workout On!
Drop by Robert Belley Fitness in Marshfield and find a program that will fit you.
From Groups to Personal and Rejuvenating to Intense.
Handicapped dog first to Mt Washington summit
In an article written by Melanie Plenda for the Union Leader in New Hampshire, the story of an amazing athletic feat is unfolded.
This athlete happens to be a dog.
A handicapped dog.
Itās the story of Lucy, a dog left for dead just a years prior, due to irreparable spine and leg damage. And amazingly, with the aid of a designed doggy wheelchair, for the rear of the body, on just two legs, Lucy made it to the summit of Mount Washington.
Being a small dog owner, and someone who hikes and climbs Mount Washington myself, I cannot stress to you enough the incredible feat this must have been for such a small animal: especially one suffering from this severe a handicap. I couldnāt imagine hiking Mount Washington without my arms yet alone two supporting limbs.
But to not steal the efforts from Melanieās work, Iāll provide you with the link here to read the story yourself.
This is a feel good story š
If a handicapped dog can do this, imagine what you can with all of your body intactā¦
Please allow to be motivational for yourself. It was for me today to perform my own workout despite the immense pain from advanced hike/climb up Mount Washington Saturday morning with Mike Signori.
Cool Quotes from Melanieās article:
“In fact, she’s the first to even attempt it,” said Ryan Triffitt, marketing director for Mount Washington. “Mount Washington has always been a proving ground . . . Last summer, we had a camel. This summer, a dog in a wheelchair.”
“She’s such a go-getter,” Dunning said. “Nothing stops her, she’ll try anything. She goes up steps, she jumps off steps. She goes for walks, she goes for runs. Even at a full-out sprint, she far outdoes me.”
BOSTON GLOBE Youth Athletics Losing Article
I highly believe in Saturdayās Boston Globe headline. I for one am swayed by the advancement of youth athletics.
A) Children have become mini-professional athletes in appearance and work schedule
B) Organizers, coaches and parents are responsible for this undoubtedly
C) Itās a society of instant-gratification, āmore is betterā but also, playing better/harder will not influence a decision, that I feel will ultimately hold back the participatory enjoyment of games/sports and their effect on ability to strive in later life
Iām hoping a rebirth of the traditional āhave fun, play hard against friends, see who winsā competitive youth athletics comes back personally.
Remember playing town leagueā¦ just one sport per season.
i.e. Not ā2ā or more soccer leagues simultaneously, or more than one sport at a time to detract focus and skill sets
Remember knowing the names of the kids you played/competed against?
i.e. The kids from your very own town and adjacent grade levels
Remember keeping score on the playground, backyard, driveway and looking forward to a rematch?
i.e. Actually earning a trophy or victory not just being told you were great so you and your parents would feel comfortable about your loss and feel the time spent was worth the investment
Remember going to school the next day and sports were not even the major topic of conversation?
i.e. Cartoons, what you did after school, trying to organize hangouts, not how many tournaments you just had.
Remember going to school and expecting to play once you got off the bus?
i.e. Not going to practices the next 2-4 hours afterwards.
Remember in a single car ride to the field or court you may get two or three songs only off the radio. Not watch an entire movie while traveling or listen to a full album?
i.e. Traveling to towns not adjacent to your own or to other states, regions of America
Remember when you didnāt earn a cool pro-like jersey until you qualified for the high school JV or Varsity team?
i.e. Not getting one because your parents just shelled out hundreds of dollars on a league that tries to make you look like pro athletes and as if youāve already accomplished something noteworthy in that sport
Maybe I donāt understand it because I worked my but off as a youth athlete to earn those pro-style shirts when I was interested in sports. ONLY making the All-Star team was grounds for receiving a basketball jersey before high school. T-Shirts were for the regular season and playoffs so not everyone had been given the same credit or reward.
And by losing we learned a lot of ourselves.
I learned I didnāt enjoy losing. I did everything in my talent to ensure that next time I played I wouldnāt.
I learned to become a leader through loss. I felt if I could decide the game Iād rather that, than let someone else decide it for me.
I learned that in order to not lose, I had to practice that much wiser, harder, calculated.
I studied tapes and the history of the sport I loved.
Granted this sounds like modern day youth sports, but I was one of the only ones doing it in my grade in the early 90’s. I practiced on my own time, not organized, not every weekend, and not because it was expected of me. It didnāt interfere with studies, jobs, my parents free time, etc.
I had practice once a week. Games, maybe one or two a week. There was no car shuttle needed either. Practices were one hour, games 50 minutes. So 3 hours in a week my parents had to worry about my sports schedule.
In the remaining time, I practiced from my neighborhood and home. And every day I kept score, filmed my sessions, created a year round recreation league on my street, knew the tally of all my personal numbers and each time I tried harder and harder to win.
Because winning meant I had more opportunities. I had to earn them through victories.
Well in todayās society children are being touted as great before theyāve even accomplished anything. And without kids understanding loss how can we expect them to understand consequence?
Even today, if I submit an idea to an editor I donāt always win or get in.
So I submit more.
And they may not be approved.
So I submit more.
And eventually I get an opportunity.
Iām fortunate just to have the editors email address in the first place.
But without understanding the pain of loss as a kid Iām not sure Iād have the drive as an adult today to keep pressing forward. Because I know if I try harder and stay persistent that drive will lead to a victory.
If I were settled with the idea it didn’t matter if I got in or not I wouldn’t be where I’m at today in my field.
I feel that if you show children, in a competitive position, that itās okay to not succeed, it may carry over into areas of life that will not be as forgiving as they grow up.
Losing helps determine what your recourse will be.
Losing helps you discover what to work on immediately for survival.
Losing helps you appreciate even the small victories in a day.
Losing helps you become more intelligent if you turn it around to a positive.
Every great individual I have met or known has lost so many times, and each one of them told me that without their failures they wouldn’t even be where they are today. Living the dream.
I could only hope that my children will learn to grow through loss the way I had as a youngster. But Iām not sure if modern society will allow them to have that opportunity as I did.
“I’ve failed over and over and over again in my life and that is why I succeed.”
– Michael Jordan
Robert Belley Fitness Marshfield, MA
Miss Massachusetts Pageant Workout
Hello my friend š
Mornings at the studio I have been training a young lady [to remain anonymous] who is competing in this yearās Miss Massachusetts Pageant November 26-28, 2010.
She’s already a beautiful girl, but, to be in Miss Massachusetts shape she will be undergoing 12 more weeks of precision nutritional adherence and “Oh My God This Workout Sucks!” training.
I love this style of training.
It’s how I prefer to train myself š
So I’m going to give you the workout we ran through today.
Remember, this is detailed for her exact needs. Yours may be different. But it’s still a killer session to try.
Miss Massachusetts Training Session: Friday August, 20, 2010
No rest between ANY exercises | Rest 60 seconds after complete circuit
Take water as needed | 3 FULL rounds before NEXT circuit
Part the First: My F’n ABS!!!!!!
A1: Reverse Crunches (12 reps) –> Plank (45 sec) –> Mountain Climbers (40 reps) –> Plank (30 sec)
A2: Run 200 meters
A3: Inverted Rows (12 reps)
A4: Close-Grip Push-Ups (15 reps)
Repeat 2 more times
Part the Second: Please…. Just take the arms off
B1: 3 Point Dumbbell Row (12 per arm)
B2: 3 Point Prone Triceps Kickback (8 per arm)
B3: Belley Swing Lunge (15 each leg)
Repeat 2 more times
Part the Third: Remember I Can Puke
C1: Stairs x3 (48 Ascending / 48 Descending Steps)
C2: Stair Skips (25 seconds)
C3: Elevated Push-Ups (20 reps)
Repeat 2 more times
That’s a fun lil’ workout.
I advise if you follow precisely you will be sweating like a maniac.
Even at 6am.
I’ll tell ya, this girl is extremely driven, and despite what stereotypes people may create about pageant contestants, they do have a strong work ethic.
Hope you’re living the dream š
Rob
Robert Belley Fitness
www.rbFIT.com
Marshfield, MA 1775 Ocean Street
August Challenge Tabata Interval Marshfield Fitness
This monthās studio August Challenge can be replicated at your own home!
To date, Lisa and Bill Altieri, Katie OāHara, 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.
Does My Dog Eat More Nutritious Than You? Part 2
So, here is some tangible proof of my dog, Shrimp, eating vegetables.
Willingly, satisfactorily, eagerly.
Good boy Shrimps’!
Carrots, broccoli and white beans and garbanzo beans too.
It’s how Shrimps’ stays lean š
Marshfield’s Sean Griffith, Endicott College’s Next Success
There are few moments in life when you come across a reflection.
I however have been lucky enough in my first 31 years to come across about 11: each one of my best friends.
Each resembles a piece of me that is unmistakable to the naked eye.
And not too long ago, I had the opportunity to communicate with a young man who reflected me as a teenager so much I thought I was on crazy pills (Will Ferrell/Zoolander reference).
Granted, his athletic prowess and in-school achievements far surpassed my own. I pretty much finished competing in high school sports by sophomore year, but our drive, determination to succeed, belief in oneself, confidence to be in control, hard/intelligent work ethic, and the insatiable desire to attain the most coveted honors and glory per our peers were identical.
It’s not often I come across anyone under the age of 28 who was determined as this kid at the age of 17. That’s not an understatement. Iāve found work ethic lacking in people just below my age. But for some reason they feel entitled to more than I or my peers had/have. Itās disturbing. So Seanās determination is refreshing to say the least.
Increasingly ironic he reflects many of my own teenage experiences uncannily: from travel, to stunts, to personality, to sense of humor and so on and so on.
In a nut shell, working with someone of this interesting āwork hard, play harderā blended type “a” and “b” personality is certainly rewarding. This individual will attack the grueling circumstances ahead while being able to smile and truly appreciate the journey. Thereās a calming ocean of accomplishment cooling the veins as we take on more arduous and ridiculously uncertain tasks. I find laughing when I feel pain helps soften the āwhat did I do nowā facet. Ask Holly upstairs in her Scoop digs.
She grabs the tendons in my shoulders and I giggle from the pain because it both fascinates me and hurts like hell. š But I appreciate the effort Holly provides me. I am fortunate for Holly. She’s a keeper for life.
Sean is also a keeper for life. One of those people you just know will go on to accomplish amazing things, so long as he continues to utilize the tenacity that’s made him so successful to date.
Seeing Sean perform in his Shriners Football game, after winning a Superbowl championship, after playing rugby his senior season, while balancing work – family obligations – senior beach summer fun and his training schedule at Robert Belley Fitness was impressive.
He puts a lot on his schedule but always finishes what he starts.
As my mother would say of me at his age “He burns the candle at both ends.”
And perhaps the one trait that impresses me most of Sean is his politeness. He absolutely is courteous and thankful for everything. Between his natural abilities to lead, listen and adjust, having this only exemplifies the childhood he was fortunate to have within his family dynamic.
At the studio, in a text message Sean will always say thank you, offer his truest feeling and respond with sincerity. He displays sportsmanship. That trait is adopted by his parents Angela and Matt foremost. I know because I learned my own from my parents Maryellen and Yvon. And family encouragement is everything in the formative development. Be it auntās, uncleās, grandparents, cousins, siblings, the constant positive reinforcement is vital to a childās development.
They led me to winning superlatives in my senior class, accomplishing advanced athletic achievements early, believing I would someday somehow be someone of vital importance to many and so on.
Sean’s will also carry him through amazing relationships with his professors, coaches and future employers (although I hope he eventually has his own company).
I’ve trained and performed alongside some of the coolest cats on the planet, and he by far is in the upper echelon. So naturally I’m excited to see him take his talents to the next level of life: his twenties and college.
So with this post, I felt I should honor a reflection. One I already know is destined for something greater. As long as he never stops believing in himself, he will always find a way.
Good luck to Mr. Sean Griffith at Endicott College tomorrow. As it will be his first day of camp with his new teammates, brothers, coaches and run at a conference title.
I believe in him.
Sean ALWAYS lives the dream.
Always In Your Corner Bro,
Rob
Marshfield’s Sean Griffith Endicott College’s Next Success
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 š
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