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Yearly Archive September 7, 2010

Rob Belley Commits to NEVER AGAIN

This is funny if ya know me.

Because I said Never Again!

On Monday I went into South Boston to meet my buddy Mike so we could hit up the Red Sox game that night. Well, when I got to Tanya’s apartment we caught up on her fitness.

Turns out she’s signed up for the Marine Corp Marathon in Washington D.C. on October 31st, 2010.

She wasn’t sure if she was actually going to run in it though. So I said “if you do I’ll do it with too.”

Turns out, registration is closed, and running bandit in that Marathon is tough due to security.

So, after telling Kara MacCarthy, Dan Newcomb, Billy Altieri, Jessica Nathan and Angela Griffith that I was doing D.C. and it didn’t work out, I quickly searched for an alternate Marathon.

FOUND ONE! SAME DAY! IN CAPE COD!!
Saved about 1,000 miles, 19 hours and $350
Plus I’ll be able to go Trick or Treating with these munchkins still šŸ˜‰

I’m pretty fitness thrifty šŸ˜‰

So I’ll be officially registered in the 2010 Cape Cod Marathon in Falmouth

Funny thing is, I hate running.

With a passion.

A severe passion.

But I think it will be good for everyone at the studio to see their trainer kick his own ass again and lead by example. Plus it throws out there the “if I’m gonna do something I hate, you can clear the excuses and do anything clause” LOL

So I haven’t ran more than 8 miles since July 30th. Means I need to add 18 miles quick ha ha.

ROB’S EMERGENCY MARATHON PLAN OF ATTACK:
W: 09/08 13 miles
W: 09/15 15 miles
W: 09/22 17 miles
W: 09/29 19 miles
W: 10/06 17 miles
W: 10/13 21 miles
W: 10/19 13 miles
W: 10/26 13 miles
S: 10/31 26.2 miles

That’s one run a week until the marathon. Fun eh? Ha ha

Just as I pretty much handled the Boston Marathon in 2009

So wish me luck!!!

And Live the Dream…

Rob

Rob Belley BSc, CPT, YCS, YFS 2 Mommy Fat Loss Expert Maximum Fitness magazine Fitness Advisory Board Member Belley Fitness TV, Host

Robert BellƩy Fitness
Fat Loss Line: 1.508.944.3104

Semi-Private Training Group Personal Training Burn Boot Camp Youth Athlete Enhancement

Readers Choice Award, Voted Best Weight Loss Service Marshfield Studio – 1775 Ocean St. (Town Center) 02050
http://www.rbfit.com/

Happy Labor Day America


I would like to wish everyone in our beautiful country of America a Happy Labor Day.

I hope you are enoying this day of rest with loved ones.

Live the dream,

Rob

Miss Massachusetts Pageant Workout 2

So last night me and Ms. X worked out a local high school track. And it was pretty cool because a sporting event was occuring nearby. Could hear everything.

Last night we decided to do some high intensity interval training.

The kind that makes you realize you really don’t train as hard as you think šŸ˜‰

Everyone and their mother seems to work out. But few train with purpose.

Purpose is the difference between amazing results, and seeing some changes.

But that’s a whole other post.

Here’s what we did last night:

Track Length (TL)… straight a way
Track Ends (TE)… where track curves

After a quick dynamic warmup of quad catch and release, leg swings, hips shifts and inner thigh mobility

*TL walk–> TE sprint–> TL walk–> TE sprint
x 4 laps

Rest 30 seconds (water)

*TL sprint–> TE walk–> TL sprint–> TE walk
x 2 laps

*TL walk–> TE sprint–> TL walk–> TE sprint
x 1 laps

*Push-Ups 20 –> Stadium Stairs 5 flights

*Walk 1 Lap

*TL sprint–> TE walk–> TL sprint–> TE walk
x 2 laps

*Half Lap Sprint–> Half Lap Walk
x 4

In all we covered about 3 miles at about 9pm. That’s dedication.

Even I already ran 2 miles 3 hours prior with Katie O’Hara at the studio, lifted before that, and I played in some cool storm waves at the sea wall in Brant Rock in the afternoon.

It was also her 2nd workout of the day on Tuesday. Double Sessions rock!!!

So give the above workout a try. You’ll be shocked how much better intervals are for fat loss over traditional, long, boring cardio… like jogging 2 miles. LOL

Live your dream!

Rob

www.RBfit.com
Marshfield Fitness Fat Loss Expert National fitness magazine Contributor
Turn to page 23 of this month’s Maximum Fitness to spy a pic of me and some of my recommendations for advancement in your own health

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 šŸ˜‰

Live the Dream.

Occasionally eat it šŸ˜‰

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 šŸ˜‰

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.

Itā€™s 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 couldnā€™t imagine hiking Mount Washington without my arms yet alone two supporting limbs.

But to not steal the efforts from Melanieā€™s work, Iā€™ll provide you with the link here to read the story yourself.

This is a feel good story šŸ™‚

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.

http://www.unionleader.com/article.aspx?headline=Handicapped+dog+is+first+to+reach+summit+of+Mount+Washington&articleId=22253270-2c15-4763-abf5-f102c02fa017

Cool Quotes from Melanieā€™s 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 Saturdayā€™s 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) Itā€™s a society of instant-gratification, ā€œmore 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

Iā€™m hoping a rebirth of the traditional ā€œhave 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 ā€œ2ā€ 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 didnā€™t 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 youā€™ve already accomplished something noteworthy in that sport

Maybe I donā€™t 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 didnā€™t enjoy losing. I did everything in my talent to ensure that next time I played I wouldnā€™t.

I learned to become a leader through loss. I felt if I could decide the game Iā€™d 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 didnā€™t 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 todayā€™s society children are being touted as great before theyā€™ve 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 donā€™t 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.

Iā€™m fortunate just to have the editors email address in the first place.

But without understanding the pain of loss as a kid Iā€™m not sure Iā€™d 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 itā€™s 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 Iā€™m 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 šŸ™‚

Mornings at the studio I have been training a young lady [to remain anonymous] who is competing in this yearā€™s 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 šŸ˜‰

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 šŸ˜‰

Rob

Robert Belley Fitness
www.rbFIT.com

Marshfield, MA 1775 Ocean Street

August Challenge Tabata Interval Marshfield Fitness

This monthā€™s studio August Challenge can be replicated at your own home!

To date, Lisa and Bill Altieri, Katie Oā€™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.