Fr.ee – At Home – Workout
The other night I had to cancel a boot camp class. One of my dearest friends, Michael Saia, invited me to the World Champion Boston Celtics Championship DVD Premier/Release party.
It was a blast!
Paul Pierce, Kevin Garnett, Rondo, House, Posey, Danny Ainge, the owners…
The list goes on of highly-established individuals at this event. Needless to say, I am very thankful for that amazing opportunity. Especially when it includes hanging out with best friends.
I’m the baldie on the right, Mike’s the tall fella in the WEEI shirt, Ashley – his girlfriend – is on his side sporting a celtics shirt, and my friend Hai is to my side. Actually Hai and I co-operate our non-profit org Foundation Forward.
So, in place of Camp, I gave my girls a workout they could handle from home. And now I’m passing it on to you!
So here goes,
A1) Squat Jumps x 12 reps
A2) Push-Ups x 25 reps
A3) Hip Lift x 15 reps (hold for 2 count at top)
then…
B1) Jumping Jacks x 50 reps
B2) Pilates ABS 100’s (for 50) or Mountain Climbers x 30
B3) Reverse Lunges with Twist x 15 reps per leg (twist torso to side of leg that’s in front)
then…
C1) Side Plank on Hand (arm fully extended) x 20 seconds
C2) Dips (using stair, step or chair) x 20 reps
C3) Plank x 45 seconds
Repeat each Circuit twice.
Happy Training and if you find yourself in the South Shore of Massachusetts drop me a line at Robert Belley Fitness with an email to Rob@RBfit.com. My digs function out of Pembroke – Marshfield – Duxbury specifically.
Annual NINA & MICHAEL Summer Special
It’s that time of year again!! So here it is: my ANNUAL Nina & Michael Summer Special. Bookended by my beautiful goddaughter Nina’s birthday and my extraordinary brother Michael’s birthday.
May 27th – June 19th, 2008.
50% OFF all regular rate Private/Personal (1 on 1) and Semi-Private (2-4) training.
50% OFF!!! But act quick cause my schedule has been filling up with everyone trying to get in shape for summer 😉
Robert Belley
Readers Choice Award, Best Weight Loss Service
Robert Belléy Fitness
www.RBFit.comE: Rob@RBFit.com
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
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
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
An Inspiring Father and Son Relationship
I wish I could claim ownership for all motivational tips I present, but often times, I simply redirect or re-present quality information. But that is true of every industry and every profession.
With that said, I received this post in a newsletter I belong to from my fitness buddy Dax Moy.
He’s an amazing individual, not just a fitness professional. He too is excellent at distributing quality info to people who otherwise may have never seen, read or heard inspirational and motivational items and moments.
This particular email struck a chord with me as I’m sure it will do so with you.
It’s the inspiring recap of Dick Hoyt and his son Rick and their spectacular strive to overcome the greatest of illness and stand atop the pinnacle of human effort!
What they accomplish with their limitations should show you that YOU CAN ACHIEVE ANYTHING YOU SEE FIT or POSSIBLE.
Seriously.
Do yourself a favor and watch the clip below.
Till next time,
Rob Belley
Robert Belley Fitness
Pembroke, Massachusetts
12 Days of Fitness is Yours FREE!!
Guess what?
It’s that time of year again!
What I mean is it’s the time of year for the wonderful 12 Days of Fitness put on by my buddies Dax Moy and Pat Rigsby. Over 250 fitness professionals, including myself, have been contributing workouts, diets, meal plans, programs, audios and informational reports for all our beloved subsrcibers and clients for absolutelty free.
You see the 12 days begin today Monday, December 10th and runs through the 22nd. But if I were you I wouldn’t hesitate. I’d pop over there today to begin going through all the cool gifts.
AND THERE’S A LOT OF EM’ FOR THE TAKING.
Dax and Pat have done another superb job this year. And I’m just ecstatic to be apart of the 12 Days.
I personally have contributed some FAST workouts for those of us in a hustle this holiday season. Believe you me, I know how hard it is to find time to get in a good workout right now. So I’m positive my gift alone will help you 3fold for the next 4 weeks.
But again, I’m just one of a handpicked group of 250 health and fitness experts from all around the world to participate in the largest gift-giving program ever.
So as I said before, you’re going to download great info from some of my elite colleagues too!
And these gifts are even divied up into categories for you:
Diet
Fatloss
Strength Training
Back Pain
New Mom’s Fitness
and so much more…
The only thing you’ll need to do is pop on over and register your name and email address at:
Merry Christmas and Happy Holidays!!
Robert Belley operates the Readers Choice award winning service Robert Belléy Fitness in Pembroke on RT 53.
Information can be reached via the internet at www.RBFit.com or email at Rob@RBFit.com
Maximum Fitness magazine, Advisory Board Member
Men’s Fitness magazine, Consultant/Advisor
CNC Publisher, Weekly Columnist
Robert Belley Fitness Personal Training Studios
345 Washington St. Unit 5, Pembroke, Massachusetts 02359
Vote for Robert Belley Fitness!!
Second, would you do us a huge, HUGE favor and VOTE FOR US over at South Shore Living magazine’s website, http://www.ssliving.com/ in the 2008 Best of the South Shore (B.O.S.S.)!!
Just the ONE line where we would be nominated Simply log onto http://www.ssliving.com/ by clicking there or HERE, then look to the left hand side of the screen and you’ll see an image for the 2008 BOSS Awards. Click on it and you’ll be redirected to the survey ballot.
On page 5 of the survey, titled “FITNESS”, go to question 66 “Fitness Center/Gym”.
In the blank space provided type in, or copy and paste from here: Robert Belley Fitness.
It would be so appreciated and we would certainly be grateful for YOUR VOTE : )
Also, if you could forward this to friends and family whom could also do us the favor that would be fantastic. This is a truthful voting process. Only one vote per computer can be made and that’s the way we like it.
EVERY SINGLE VOTE COUNTS.
So here it is again.
Step 1: Go over to http://www.ssliving.com/
Step 2: Click on the image on the left hand side of the page titled “2008 South Shore Living BOSS Awards“
Step 3: Click “Next” till you get to page 5 “FITNESS”
Step 4: Go down to question #66, “Health Club/Gym”
Step 5: Type “Robert Belley Fitness” in the space to the right of question 66
Step 6: Click “DONE” when you have finished entering our company name.
Thank you again so much for helping us out, after all our business continues to grow by way of referrals from our clients, friends and family. Thank you for recommending us.
Sincerely,
Rob Belley