Focus, Focus, Focus Marshfield… For Fat Loss, Muscle…
Let me ask you a question,
If you decide to both burn lots of fat and build lots of muscle do you think it’s possible simultaneously?
Well sort of,
If you’re a beginner, your neurological and “new” stimulus will definitely elicit an amazing change in your body.
If you’re a genetic Adonis or Aphrodite yes your body will simply respond to both with very little dedication… from my experience about less than 1% of the population have this gift.
If you’re on anabolic-androgenic steroids then yes you will also have this chance, but you’ll also set yourself up for an emotional tornado of self-destructive self-esteem over time as well as be participating in something very illegal with the law.
So what do we need to do?
We need to focus.
Simply F O C U S.
If you’re involved in activity A, but also thinking about activity B, Activity C, D, E and so forth will “A” get your full attention and provide you the best result?
Of course not.
If you’re in a training session and thinking about the laundry, the kids, the ocean, your sister’s meatloaf recipe, the trash at home getting out then you are not getting the best result you need and desire from your workout. Your training sessions must be ONLY your training session. That’s the best result.
If you were working in a deli, using the slicer and while shaving down some cheese slices began to let your thoughts run towards others non-slicing related task in that moment what do you think may happen?
You’ll lose a finger or seriously hurt yourself.
It’s all about focus.
Staying in the moment.
Nothing else matters.
You need to only worry about the task that you CAN control.
You can’t control the trash during your workout.
You can’t control the laundry during your workout.
You can’t control the ocean during your workout.
You can’t control dinner during your workout.
You can’t control ANYTHING but your workout during your workout.
So STAY IN THE MOMENT.
Began adding this technique and I PROMISE you will find much better, and faster results within weeks if not days!
At my Marshfield fitness studio it’s all about staying in the movement.
Whether it’s our Marshfield boot camps, Marshfield yoga sessions, Marshfield personal training or Marshfield massage. It’s about staying in the moment and only focusing on what is at hand…
YOUR RESULTS.
Rob
Robert Belley Fitness http://www.rbfit.com/
1775 Ocean Street
Marshfield, Massachusetts 02050
Hydroxycut Kills
It should be a no-brainer.
It shouldn’t have to come to this.
But for some reason people still chase potions.
One of the all-time leading fat-loss burning pill scams, Hyrdoxycut, was recalled off the shelves today by the FDA.
Read the full Hydroxycut kills article here:
http://www.cnn.com/2009/HEALTH/05/01/hydroxycut.fda.recall/
I’ll say this now as I always have…
FAT LOSS PILLS DO NOT WORK
FAT LOSS PILLS DO NOT WORK
FAT LOSS PILLS DO NOT WORK
I won’t lie to you about it.
They are all a scam.
The only thing that will provide you with fat-loss is eating properly and exercising intelligently.
You don’t need a pill for that.
So seriously, stop wasting your money on FALSE-HOPES.
If you want your dream body, you’re gonna have to work for it.
It’s not easy.
It’s not a smooth road.
But you’ll get there.
So long as you stay consistent you will get there.
I promise.
Robert Belley
Marshfield Fitness Expert
www.rbfit.com
Robert Belley Fitness
1775 Ocean Street
Marshfield, Massachusetts
Combination Lift – Dumbbell Squat to Romanian Deadlift
One of my Favorite Combination Lifts!
Combo’s are great for saving time in the gym or at the club, and definitely kick your butt!
You can use the dumbbell squat to dumbbell romanian deadlift for either a fat loss or muscle gain protocol. Your choice 😉
If I were looking for some intense new muscular recruitment, go heavy and leave nothing behind.
If you want some fat loss on nyour plate, try sticking with this exercise movement for greater than 45 seconds. You might be able to crank out 5-6 reps to the left and then 5-6 back to the right.
enjoy.
and sorry about the audio… the studio has TALL ceilings.LOL
Robert Belley Fitness and Boot Camps in Marshfield Combination Lift – Dumbbell Squat to Romanian Deadlift from Robert Belley on Vimeo.
New Footage – Robert Belley Fitness in Marshfield
Robert Belley Fitness and Boot Camps in Marshfield Opened! Welcome Pembroke and Duxbury too! from Robert Belley on Vimeo.
The Advanced Performance Presidential Champions Program
So last year I decided to sign up for the President’s Challenge at presidentschallenge.org.
Pretty stoked bout this.
I know why does a fitness professional get all excited about signing up for a challenge that should just be a part of their every day lifestyle? Well its fun to record and track your fitness. It’s really quite a motivating tool.
It holds me accountable to my own training, just as I do for my boot campers, private and online training clients. Much like you may be held accountable to a running partner or coach.
I was so amped when I started that I decided to up the ante and go for the Advanced Performance program. I love a challenge and love competing against myself. If I fall off the wagon for a couple of days I have this screen staring me in the face letting me know it!
Not too mention my gut. Haha
Basically it states that I have to do double to earn each reward period. So to get my bronze certificate I had to earn 40,000 points. Gold is 160,000!
As of late September I hit my goal of Gold within one year! I’m currently at 208,913 points!
To give you a frame of reference, if you run an 8 minute-mile-pace for 60 minutes its 754 points.
That’s a lot of effort to get to 160,000! Basically running 1,600 miles or 31 miles a week. I know there are millions of people who produce this amount of work in a week with their fitness but unfortunately there are hundred of millions who do not.
I try to lead by example. Besides, if I were fat and out-of-shape would you really believe any fitness or nutrition advice that came out of mouth? I wouldn’t.
The cool part is, once you get to 160,000 points in the Advanced Performace they encourage you to strive for Platinum! 1,000,000 points!!! Or with running alone 9,947 miles.LOL. Thank goodness I do a mix of activities but I’m guessing by the age of 35 or so I’ll hit that number. So far I’m nearly 21% there within a year.
So that’s my goal.
What kind of goal have you set for yourself?
Do you even have one right now?
Or do you JUST want to lose some weight???
The latter never works for long term success.
Trust me
Willing you the greatest success,
Rob
Robert Belley Fitness and Boot Camps
Pembroke fitness
Marshfield fitness
Another Study, More PROOF that Protein is a Fat Loss Champ!
In a study recently, it was again validated that a higher protein breakfast helped curb hunger over 3-4 hour period as opposed to a lower protein breakfast.
Both groups were fed the same amount of calories and the same meal – a custard dish.
The only difference a slight macronutrient ratio of the custards make-up.
One group ate a macronutrient ratio of 10-55-35 (protein-carb-fat).
The other 25-55-20 (pro-carb-fat).
The group who ate the custard protein dish with the 25% of protein value felt fuller longer than the 10% group after a 3-4 hour period (just prior to lunch).
Here’s the study from PubMed:
Comparison of the effects of a high- and normal-casein breakfast on satiety, ‘satiety’ hormones, plasma amino acids and subsequent energy intake.
Veldhorst MA, Nieuwenhuizen AG, Hochstenbach-Waelen A, Westerterp KR, Engelen MP, Brummer RJ, Deutz NE, Westerterp-Plantenga MS.
Department of Human Biology, Nutrition and Toxicology Research Institute Maastricht (NUTRIM), Maastricht University, PO Box 616, Maastricht 6200 MD, The Netherlands.
The present study compared the effects of a high- and normal-casein-protein breakfast on satiety, ‘satiety’ hormones, plasma amino acid responses and subsequent energy intake. Twenty-five healthy subjects (BMI 23.9 (sem 0.3) kg/m2; age 22 (sem 1) years) received a subject-specific standardised breakfast (20 % of daily energy requirements): a custard with casein as the single protein source with either 10, 55 and 35 (normal-casein breakfast) or 25, 55 and 20 (high-casein breakfast) % of energy (En%) from protein, carbohydrate and fat respectively in a randomised, single-blind design. Appetite profile (visual analogue scale; VAS), plasma glucose, insulin, glucagon-like peptide 1, ghrelin and amino acid concentrations were determined for 4 h; here the sensitive moment in time for lunch was determined. Subjects came for a second set of experiments and received the same custards for breakfast, and an ad libitum lunch was offered at 180 min after breakfast; energy intake was assessed. There were increased scores of fullness and satiety after the 25 En% casein-custard compared with the 10 En% casein-custard, particularly at 180 min (26 (sem 4) v. 11 (sem 5) mm VAS; P < 0.01) and 240 min (13 (sem 5) v. - 1 (sem 5) mm VAS; P < 0.01). This coincided with prolonged elevated plasma amino acid concentrations; total amino acids and branched-chain amino acids were higher after the 25 En% casein-custard compared with the 10 En% casein-custard at 180 and 240 min (P < 0.001). There was no difference in energy intake (3080 (sem 229) v. 3133 (sem 226) kJ for 25 En% and 10 En% respectively; NS) from the ad libitum lunch. In conclusion, a breakfast with 25 % of energy from casein is rated as being more satiating than a breakfast with 10 % of energy from casein at 3 and 4 h after breakfast, coinciding with prolonged elevated concentrations of plasma amino acids, but does not reduce subsequent energy intake. PMID: 18634717 [PubMed – as supplied by publisher]
I know that’s alot to read 😉 but hopefully this will help remind you that higher protein meals HELP in your journey to fat loss to help supress unneeded and randomized eating.
So get in more protein and skip the office muffins!
Your hips and belly will thank me later,
Dedicated to your success folks,
Rob
Robert Belley Fitness
30 Creeping Around the Corner…
Okay, 4 months from today I will be 30.
I’m ecstatic!
I think I’m doing pretty well for a fella my age.
Every year I can recall the constant barrage of negative energy,
“Wait till you’re 21 then it’s gonna be hard to stay your size”
“When you’re 25 you’ll know what I’m talking about”
“When you hit 30, your metabolism shuts off… then you’ll be fat”
Let the good times roll! Seriously.
I can’t even begin to tell you how false all of those statements are if you stay active, keep an HONEST eye on what goes in your mouth, and refuse to believe negative comments.
I’m actually looking forward to 37 for some reason?? Don’t know why, but I see guys like Brad Pitt, Hugh Jackman and other celebrated actors and athletes like big movies and at these Olympic games and I know I’ll be in way better shape at 37 then I am now at 29. Check these 40 year olds out below.
Pitt is 40 in this pic (12/18/1963)
Jackman is 2 months from 40 in this pic (10/12/1968)
Will I still have great abs like the fella’s above at 40?
Will I still be below 10% body fat???
Will I still be as energetic now as I am today (feeling like I’m 14 years old)????
I SAY YES!
Mark my words kids…
To helping you (and myself) achieve success,
Rob
Robert Belley
Robert Belley Fitness
Schwarzenegger to battle Governors?
In a much NEEDED attempt to save the children of our nation from disease and obesity California Governor Arnold Schwarzenegger has decided to take a bold stance. Read the article below from Alliance for a Healthier Generation;
Governor Schwarzenegger Challenges Governors to Make Schools Healthier
On June 4, a letter from Gov. Schwarzenegger went out to every governor in the U.S., challenging them to make schools in their states healthier environments by enrolling schools in the Alliance’s Healthy Schools Program. Gov. Schwarzenegger co-leads the Alliance for a Healthier Generation with President Bill Clinton and American Heart Association President Dr. Dan Jones.
“I urge you to accept this ‘Challenge’ and to work with me and the Alliance for a Healthier Generation to build healthier school environments for all students and school staff in your states,” Gov. Schwarzenegger’s letter reads. “The state with the highest percentage point increase in enrolled schools will be publicly lauded as overall winner. States with a 10% increase in overall enrollment will receive public recognition as well.
I agree that something has to be done. Should one school be over-publicized more than an other for doing the best? Maybe, maybe not.
But the fact of the matter is with Governor Schwarzenegger’s letter, the Alliance for a Healthier Generation and through the efforts everyone over at the International Youth Conditioning Association (IYCA), including proud members as myself, WE CAN save our future.
Fitness and Nutrition are missing from our school system and it needs to make a huge comeback. QUICK!!
Remember,
WE CAN save our children from the mess that has occurred the last 30 years of chemical laden foods and lethargic academic programs.
To helping you achieve success,
Rob Belley
Robert Belley Fitness
Heather’s FETA OMELET … Robert Belley Fitness Style
My step by step guide to my FETA OMELET… almost complete but I forgot my baby spinach so I’m a tad disappointed… but I’ll live
Cue “Surrender” by Cheap Trick.LOL!
How Pan Should Look After Dishing…Nearly Spotless
Nice and Fluffy Omelet
A Guy just go for it!
Healthy fats, dairy and protein… can’t go wrong!
And today’s Meal plan thus far:
Saturday August 2nd, 2008
7:45 A.M. – Apple (1) Multivitamin
8:00 – 8:45 A.M. – Boot Camp in Pembroke center … I performed only 6 20 yard sprints top stay lean
9:45 A.M. – Chocolate Cytofuse (1 srv) with Water (12 oz) and Milk 2% (4 oz)
10:30 – 11:00 A.M. – Workout … BB Squats, DB Rows, KB Snatches, KB Cleans, Face Pulls
12:30 P.M. – FETA OMELET!!!
LATER – Niece Ashley’s Birthday Party at Bugaboo Creek Steakhouse and Cake afterwards!!
She turns Four today!! And she wants Jack Skellington Toys… Wish me luck as I hit Rexhame Beach first in Marshfield and Newbury Comics after to get her her new toy!
That’s all for today!
Robert Belley
Robert Belley Fitness
Can’t Go Wrong Foods!
This is going to be real simple. We all know there’s a ton of mis-information out there. It’s even more troubling wondering what you can-and-cannot eat to stay lean and sexy year round. Here’s a brief list of some of my personal favorites to stay in six-pack shape year long.
Blueberries (Fresh or Frozen – But Fresh Preferred)
Avocado (Near one a day)
Almonds (I even eat the vanilla coated ones with cane juice – either way it’s better than not having them and they are FANTASTIC for on the go in their easy pour out cannister)
Apples (Any kind as many as you want)
Cottage Cheese (I try to stick to 1%)
Pineapple
Bananna’s
These are just a few of my favorites….
And in the summer I eat them often.
Rob Belley
Robert Belley Fitness
Pembroke Fitness & Marshfield Fitness Expert