Happy September. Day 1 Workout
Glorious September!
It’s the start of a new month.
A new hurricane swirling its way up the coast.
New episodes of your favorite network show.
A new series of training at the fitness studio.
Another opportunity to rid of the kids for a good 8 hours a day.
Glorious September 🙂
And to boot, it’s like 80-something degrees outside! Great beach weather. Especially here in Marshfield!
And while it’s still beach weather, you should still be leaning towards a beach body.
So, Just take those old records off the shelf, sit and listen to ’em by ya’self, and handle 20 up-downs, mix in 25 pike push-ups, toss in 15 jump squats and hold your abs in for another minute while you plank it out.
Rest 30 seconds, rinse, lather and repeat.
Here’s an up-down:
[kml_flashembed movie="http://www.youtube.com/v/3GWO8bgQHK0" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
(Adam O’Reilly – University of Miami)
or a tougher one…
[kml_flashembed movie="http://www.youtube.com/v/plIk53ItuXU" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
(Robert Belley – University of I Rock!)
Here’s a pike push-up:
[kml_flashembed movie="http://www.youtube.com/v/HKj--qehFXE" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
(Adam O’Reilly – University of Miami)
Here’s a jump squat:
[kml_flashembed movie="http://www.youtube.com/v/_9E5xX0vCmM" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
(Adam O’Reilly – University of Miami)
Here’s a plank:
[kml_flashembed movie="http://www.youtube.com/v/JtMLDSMbwqE" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
(Nate Dunn – Marshfield High School)
Do this today thank me later 93.7 Mike FM fan 😉
Good luck tonight to the Red Sox as they dismantle the evil empire.
Live the dream,
Rob Belley
www.RBFIT.com
Anti-Lovely Lady Lump tips for the Fella’s
Today we’re going to cover a few bullet points of falling off the wagon. Chuck pony style; the kind that leaves you all warm and fuzzy inside, like a Meg Ryan movie (completely normal to cry to Joe And The Volcano).
Warm Thoughts Only
So here’s the scenario:
You’ve decided to finally commit yourself to eating better and working out.
You’ve been hitting training sessions pretty good, well, as best you can while still leaving optional room for thirsty Thursdays, liquid lunch Fridays and sweetness sweet Saturdays. Not to forget, blow my f*#*ing brains out Monday 🙂
None the less, you’re Hero-ing 3 days a week! With all due respect I’d say you’re one Celine Dion hit away from complete self-annihilation, however, here are some tips to cool your passive aggressive anger and abandonment fantasies. Take it away Johnny!
- When you want to eat something really-really-really bad, brush your teeth. If that doesn’t work, lift your shirt and gaze at your love lumps in the mirror. If that doesn’t do it, review your life insurance policy and see what it says about obesity and if there’s a Twix or Twinkie clause. Or in most cases, I’d suggest eating a clementine or orange first. Usually the sweetness of the citrus will curb some sugar cravings and lay those lovely lady lumps to rest.
- When you’re having a tantrum on training, remember if you do, you’ll be better than your closest friends at every sport in about 5 years. If that doesn’t help, remember being the HOTT DAD at the playground, BBQ’s, reunions, High School athletic events and the infatuation of all the other moms and wives is ridiculously rewarding.
- Put on a t-shirt from high school, or your favorite jeans or dress shirt that your girlfriend from three girlfriends past gifted you. Does it fit? If not, go on Facebook and find her latest profile pic. Does she look hot? Is her new boyfriend a good looking guy, maybe a little James Dean-esque-bad-boy? If so, I swear you’ll be at the gym and swallowing copious amounts of BCAA’s and protein powder in nanoseconds!
- Call your most successful friend and ask him to meet you at the gym. Usually, seeing someone kick some ass, leads to you kicking more ass! Just don’t slap asses in the gym. Cue the 1980’s-training-room-montage-scene!
- Call your ex-girlfriend, any should suffice, and ask her what went wrong. This list should provide ample weeks of hate and fantastic motivation.
- Go back in your head to a time you got your grill knocked in by the schoolyard bully. Imagine how good it would feel to approach him as an adult after a few months of hitting it hard and knocking his ass out! If he just so happens to be a UFC fighter then maybe you can revert to a memory when the lunch-lady shafted you a full serving of garlic rice ball or shitty corner piece of pizza with two sides of crust…. some people are just evil.
- Watch The Fighter or Rocky. Hell watch Designing Women if Anthony or Mary Jo inspire you. But watch something for fuel!
ADRENALINE SURGE!
- When all else fails pamper yourself bro. Cucumber eyes and facials. LIFE CHANGING!
LIVE THE DREAM! And adapted from the lyrics of John Lennon “peace and chicken grease”,
Rob Belley
Rock Star Workout
Granted, many limelight whores drench their systems with tangible excesses and illegal substances, however, not many people understand the escape a starlit world delivers. And very few people, unless closely associated with the camp, understand the work ethic, tenacity, drive, devotion and focus these individuals possess.
I am very lucky at Belley Fitness, in that I’ve had the opportunity to work with rock stars, albeit successful ones.
These are images of the past of workouts conquered and handled for 90 minutes or longer, nonstop.
Full scale assault on the body.
Many people would complain or even whence at the idea of this training.
Many people believe 30-45 minutes of activity 3-5 days per week is enough to look great and improve at a good pace.
Unfortunately, this is not the case.
Most of us in the know, train upwards of hours a day. I myself require roughly 9 hours a week to stay consistent or to maintain. Sucks but someone has to do it 😉 May as well be me.
These individuals also get it. They delve into workouts sometimes 2 hours in length. Not to mention yoga poses or light pre/rehab work first thing in the morning.
So the next time you see a Rockstar in amazing shape, remember, most often they’re not genetics, their body isn’t easy to attain because they’re celebrities and have access to trainers and personal chefs.
They have great bodies and are celebrity Rockstars because they simply try and little harder and have extreme focus.
Live the dream and create your own reality!
Belley
Ridiculously Fun and Challenging Private Fitness Studio
Marshfield, 4 minutes to the beaches 😉
Friend us on Facebook or I’ll cut you =)
http://www.facebook.com/pages/Marshfield-MA/Robert-Belley-Fitness-Marshfields-Funnest-Fat-Loss-Beach-Body-Studio/174797574837
Must-Have! Shake Weight not required ;)
So you want strong forearms?
But you don’t want to look silly holding a shake weight.
Because quite frankly, it actually looks like you’re __________ something ___ while really _____ into it and honestly then the whole world knows how you look on ________ night while watching the latest coveted CINEMAX releases.
Plus, once everyone finds out, they all want you to ride middle on ski trips.
Not flattering.
So here’s your ANTI-SHAKE WEIGHT THURSDAY exercise!!!
Requirements:
A Horse
A pair of gloves
Just kidding 😉
It’s called a Burpee with Push and Pull-Up or Up Downs or Body Counters or anything clever the yoga community hasn’t thought of yet containing an animal and one adverb in the title.
Real Requirements:
You
Stationary bar fixed/mounted overhead
SIMPLE AS IT GETS!
Simply drop to the floor, into push-up position. Perform one push-up. Jump back to standing position while simultaneously leaping upward, grabbing the bar overhead, and pulling-yourself up. Drop, rinse, repeat.
Too easy.
Here’s a video link demonstrating for you.
[kml_flashembed movie="http://www.youtube.com/v/cdS1CPtI3N0" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
One of our stud athletes, Adam O’Reilly. He’s ballistic.
And if you want to get tricky, you can either add a weight vest for more resistance, OR, simply add in a muscle-up, as demonstrated by me here.
Stay real, and stay off the shake weight.
Because it makes you look _____ and didn’t your mother tell you never to represent yourself as such in public 😉
Live the dream!
Belley
www.myinsanityworkout.com
And Like OUR FACEBOOK FAN PAGE! Or we’ll cut you! 😉
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Ridiculously Fun and Challenging Private Fitness Studio
2011 Boston Marathon… Are YOU training yet??
Ever found yourself in a lucid state, thoughts thoughtless, unable to walk straight, speech slurred, feeling as if you’re drifting away and flying on a high?
Lucid Is as Lucid Does
Well I did after my last run on Saturday. I severely neglected the impact of Massachusetts frost. I ran myself into a small case of hypothermia after a 14 mile run. But I made a couple mistakes that I’m about to tell you right now to help you not make the same mistakes as me. Let me tell you what I did first though.
I wore a pair of running tights with a pair of wicking shorts on over them. I also wore 2 layers of cold gear compression long-sleeve shirts. I accessorized with a pair of gloves, compression skull cap, Robert Belley Fitness winter hat, iPod sleeve and one 16.9 ounce bottle of Poland Springs water.
For a 14.2 mile run along 45 mph routes 27, 106 and 36 through Pembroke, Kingston, Plympton and Halifax, back into Pembroke.
So here’s what happened…
Careful, could lead to hypothermia 🙂
After the first 6.4 miles in 18-22 degree temperature I went into a Cumberland Farms on the corner of route 27 and route 106 in Kingston because I was starving from my body working harder in the cold and the last meal I had was about 5 hours prior. Well this store was about 70-75 degrees and walking around soaked from sweat in cold temps I now felt like heaven as I grabbed a Power Bar and Gatorade recovery drink.
Leaving the store I was freezing when I stepped outside, but, I still had nearly 8 miles left to run. It took me about 10 minutes if not more just to feel slightly warmer again during my run. Unfortunately I had already begun creating the damage.
By the time I reached my cool-down I could barely function properly and realized what I accomplished accidently. My body was shutting down and I was struggling making my way back home, walking through people’s yard to pick up fresh snow and eat it for hydration.
Could Save Your Life 😉
Now that’s a party!
Maybe not Charlie Sheen, duffle bag of cocaine, porn star, vodka ATV party but a party none the less.
Thank you for the $30,000 check Charles =)
So let’s bullet point my demise:
- Drank too much on Friday night leading to dehydrated state on Saturday
- Ate breakfast of apple sausages (fat and protein are inefficient fuels and require more water than carbs to digest properly)
- Only had one meal, no snacks for 5 hours before run
- Wore only running tights and wicking shorts.
- Forgot lip balm
- Did not moisturize face before run while exposed to elements for 2 full hours
- Walked into a really warm room long enough for heart rate to return to normal
- Only brought 17 ounces of water with me. Body works harder in colder temps thus needing more water to stay hydrated.
The entire above was extremely careless and foolish of me. It took about 2-3 hours for me to warm up to normal temp afterwards and my fingers tingled for up to 2 hours after my arrival. First thing I was strip off my wet clothes and jumped into 3 layers of warm clothes and sat under a fleece blanket while drinking a huge recovery shake.
So what did I do right? Bullets please…
- Brought $5 cash with me just in case I needed to buy extra water, GU packets or something to eat
- Brought one of my cell phones with me just in case I needed to call for help because of an injury or accident while running over ice
- Told my roommate the exact route I was running, how long it should take and to come get me if I were more than 30 minutes late
- Listened to kick-ass music to increase motivation and energy while running
- Wore my big boy pants and didn’t give up or give in when things got tough
And what should I have done extra to ensure I didn’t hypothermia?
- All of the above 4 bullet points
- Had an snack 30 minutes or more prior to my run of fruit or healthy quick acting carbohydrate
- Hydrated relentlessly the entire morning after a night of drinking, or not drank alcohol at all the night prior
- Put lip balm on, moisturizer for exposed skin and brought lip balm with me
- Had 2-3 times more water during my 2 hour run
- Brought GU packets or other carb-spiking energy chew/shot for every 45 minutes of running
- Wore an extra layer of track pants or similar over my running tights and shorts
All of that would have prevented my reaction to cold.
So there’s your New England Winter running survival kit during colder temps.
Live the lucid dream,
Belley
Train Hard? Think You Can Train Harder?
Marshfield, Massachusetts
Robert Belley Fitness
Miss Massachusetts 2011
With the last post we had the delightful opportunity to touch upon the very things we hold dearest, fatty foods and expanding jeans. Truly one the greatest pastimes in American post-microwaveable meals.
So why not compliment the previous post with one about the recent Miss Massachusetts pageant?
Makes about as much sense as slicing the other three tires on your car after you’ve popped one.
How could you have one without the other? While some girls are showing off magic tricks with turkey drumsticks and canned cranberry sauce others are meticulously watching every bite of baby food and nearly puking in the gym to present that unbelievable figure. GO TEAM SKINNIES!!!
I was fortunate enough to have one of my clients in the pageant this year. She recently came off a sash victory and her odds looked very good entering the 2011 Miss Mass.
She trained hard within the studio confines of Robert Belley Fitness. We even did supplemental workouts at a high school track and she trained on her own near nightly at another gym for her cardio and ab work. She was determined.
Not to mention liquid diets, abstinence from alcohol most weeks, no foolish carbs and lots of blueberries.
She did a great job and lost a number of pounds you would’ve been hard pressed to find on her before we started training. Her beauty was already world-class prior to our sessions: very fit and lean. But at this level, it takes a bit more to stand on stage among the best of the best Massachusetts has to offer.
The last Miss Mass to win Miss America was 2003. So it’s been a while since one has been the best of the best of the best in this great country.
But alas, she looked amazing in her red swimsuit, and elegant and gorgeous in her evening gown. Both were a smash with the audience and judges. She landed herself a position as a semi-finalist. Can you guess which one she is here?
So who brought the cool kid?
These girls were total smoke-shows!
Their bellies were amazing, not to mention their resumes. These girls were totally polished and accomplished. Before training my client, I had no idea how intelligent these girls were or how much they had accomplished in their careers so early: total blend of beauty and brains.
I can see why most girls hate these girls. They try a little harder than most others at career, appearance, community and self-improvement. Most people in general are not fans of those attributes.
They’d rather hope something falls into their laps and happens for them rather than making it happen and actually earning it.
Sad but true.
And with dieting and fitness, these girls are usually multifaceted athletes, with strict eating plans, and little sleep, balancing a career at the same time while training near 2 structured hours daily, and with holding from eating chips, cookies, pasta, anything from a box and consuming near only protein through powders, fresh meats and seafood.
It’s truly remarkable how much they handle for one night to impress.
And once that level is reached, they must work even harder to impress at the national level. And if that goes through, F%$#, the world level is insane!
But I’ll tell you, there’s something fascinating about watching very attractive women sweating, exhausting themselves, growling and near puking while still smiling and asking “What’s next?”
I love it and can’t wait to start the training regime for 2012!
So we can all learn something from this:
Sitting down = FAT
Eating MOST packaged foods =FAT
Not working intelligently and disciplined = FAT
Unstructured/non-goal oriented training = FAT
Not being athletically minded = FAT
Oversleeping = FAT
On the other hand:
Applying oneself = HOTT
Time management = HOTT
Being Active ALL DAY = HOTT
Training with PURPOSE = HOTT
Eating only what you NEED = HOTT
Dead lifting more than yourself = HOTT
Being a selfless and great person = HOTT
Trying to be better than someone = HOTT
Focusing on the athletic task at hand = HOTT
Accepting pain IS normal to the process = HOTT
Bringing awareness to help less fortunate = HOTT
Being quietly confident and assured of self = HOTT
Not complaining about your self-created-life =HOTT
Being lovely, elegant, assertive, emphatic, driven = HOTT
Training like a badass, laughing at imposed challenges = HOTT
Motivating people to be better versions of themselves = HOTT
Having the means to make others self-reflect without a word = HOTT
Live the dream,
Rob Belley
*FAN us on Facebook, at http://www.facebook.com/pages/Marshfield-MA/Robert-Belley-Fitness-Marshfields-Funnest-Fat-Loss-Beach-Body-Studio/174797574837
Holy F$#% Where Did That Come From?!
Holy F$#% Where Did That Come From?!
Its second set of hips season again 😉
As you all know, Holidays actually spells Crisco… for technical term, reference Belley’s Dictionary:
Ho-li-days adv
Definition of HOLIDAYS
: the seasonal period between the gobble gobble gee and the fat bearded man who chimney sweeps and races deer : often times encompassing the famed days of absurdly pathological drinking and collegiate level bowl hangover viewing
“OMG, Becky. Look at her butt. It is so big. She looks like one of those rap guys girlfriends… They only talk to her because she looks like a total prostitute, ok. I mean her butt. It’s just so big. I can’t believe it’s just so round. It’s just so out there. I mean, GROSS.”
circa B.C. “Does thie brontosaurus burger make me look fat?”
Do you want to be the obsessively stared at second butt to Becky and her BFF?
I’d think not.
Don't be too tight spandex girl at the Burger King
So let’s avoid the unofficially knighted Sir Mix-A-Lot’s theory and suggestion to “Playin workout tapes by Fonda. But Fonda ain’t got a motor in the back of her Honda” because he clearly did not foresee high fructose corn syrup and McDonald’s terrorizing weaker Americans fat cells.
But I guess when you’re knighted by 23 with no University or England affiliation and your entire catalog is about bums what can you ask for?
This Has To Be a Fake. His head is ginormous
And none the less, he’ll never overtake the King and his Burger Sponge Bob promo. Mix-a-Lot changed his lyrics just for the king… although kind of perverse to lure young children for toys into the burger lair.
This guy will tell ya something about fat booties
I heart America J
Next post, I’ll tell you all about the real rigors of becoming Miss Massachusetts 😉 Little did I know being over the age of 25 and being a man constitutes no-entry to the event… formalities.
Live the dream square pant obesity protesting friends,
Rob Belley
*FAN us on Facebook, at http://www.facebook.com/pages/Marshfield-MA/Robert-Belley-Fitness-Marshfields-Funnest-Fat-Loss-Beach-Body-Studio/174797574837