When Is The Right Time To Begin Training? Part 1
First, it is always a great time to begin training and working towards your goals, or simply, strengthening your body for life.
That being said, there are always variables:
Age
Sport(s) Goal(s)
Health Issues
Needless to say TIME is not a variable.
No matter who you are, so long as you have two legs that work efficiently, a brain that can reason, and eyes that can view the world you will always have 2 or 5 minutes available to sprint, perform jumping jacks, walk up and down stairs for fitness and health, curl a laundry basket full of clothes, and use your broomstick to perform front squats, single leg deadlifts, stretch and shoulder mobility exercises.
THERE IS ALWAYS TIME, AND ALWAYS RESOURCES SURROUNDING YOU.
Now, for age, we begin lifting items as soon as we can grasp and not let go. As we grow we carry stones, logs, drag stuff, and jump off of anything we can climb.
We even bounce off the earth when we fail at these things. We seem to survive.
To that, I say a child can begin training at any age, so long as they have good form, are never near their one rep max (or even 3 rep max) before the age of 12.
Of course, a adult should be supervising this. But the idea that a child is too young to take on more, when they clearly can, seems a little far-fetch.
Do I train young athletes with weights at Belley Fitness 12 and under?
No. But that is because I find the maturity level of children within my studio not quite up to par with potential danger if they make a mistake and hurt themselves with some weight plate, a dumbbell falling on their foot, etc.
Belley Fitness can resemble a playground at times, and to have focus, not just jump, play and possibly break stuff by accident (or on purpose as teenagers have in the studio) can be challenging.
And trying to monitor and help 2 or more kids at once potentially making a mistake can lead to missed observation of the athlete lifting the weight, or even worse, 2 kids really hurting one another.
It’s not like they’re running wild on a field or basketball court.
There’s actually really heavy weights that can literally lop off a finger or easily break a bone being used in the studio. so safety first with this age bracket.
Will my own children one day be training with weights before the age of 12?
Absolutely. So long as it interests them I will lovingly be there to guide them towards a much easier physical life through the gift and ability to perform fitness and prepare nutritious foods.
Not too mention the confidence and feeling of empowerment that comes with physical and mental strength.
Part 2 will cover sport and goal setting.
Robert Belley
Belley Fitness : Pembroke, Massachusetts
Happy New Year Pembroke The Work Will Not Do Itself
If there is ever one message I must convey to you, in all things life,
THE WORK WILL NOT DO ITSELF.
The goal is the variable, and the constant is the phrase above.
Unless you put the duration of time in, the mental effort of visualizing in, the physical effort of work in you will not experience the benefit, or progression, of achieving your goal.
Even if your goal is lying on the couch for 5 days straight, you must perform the 3 actions above.
Good luck with all you set out to accomplish in 2017!
I have my “BIG” goals lined up, and my accessory goals undertow.
The waves will appear huge, and the less impressive (noticeable) will serve as a constant reinforcement.
So plan your year out in advance to capitalize off the motivation as you push forward and achieve.
The award winning personal training studio Belley Fitness is located in Pembroke, Massachusetts.
Robert Belley
For Mary… Vanilla Protein Shakes
This one is for Mary!
And of course anyone else at the studio who uses vanilla protein powder in their shakes.
Remember you can spice up and trick out vanilla beyond water and ice cubes.
I personally blend with a Vita-Mix, as does Alicia, they are fantastic blenders and you can create narly stuff with them, but none the less, you can also make any of these with any commercial blender.
I also must admit I’m more of a chocolate man, but, after reading these I may have to filter in a tub of vanilla soon!
When Everything Is Alright
Here are some shake recipes I found and altered a tiny bit from Sherdog Forums and Pimp My Protein Shake:
http://pimpmyproteinshake.blogspot.com/2009/05/carrot-cake-post-workout-protein-shake.html
http://www.sherdog.net/forums/f15/unofficial-sherdog-protein-shake-recipes-how-thread-430362/
From Pimp My Protein Shake.com
The ‘I Read Food & Wine Magazine’ Ultra Deluxe Version Carrot Cake Shake:
29-58 grams Vanilla Protein Powder
Liquid (Water/Milk/Almond Breeze Unsweetened Vanilla Almond Milk)
1/8 – 1/4 Teaspoon vanilla extract (depending on your protein powder)
A few drops up to 1/8 Teaspoon butter extract
A few drops up to 1/8 Teaspoon walnut extract
1/4 Teaspoon maple extract
1/4 cup (dry measured) oatmeal, preferably cooked, cooled and frozen (into cubes or Tablespoons – otherwise you will have a giant frozen chunk and your blender will hate you.)
1/2 – 1 cup shredded carrots
Sweetener to taste – stevia (such as NuNaturals), powdered erythritol or splenda
Ice cubes
1/2 up to 1 Teaspoon Apple Pie Spice (depending on how spicey you like it…)
Pinch of all natural sea salt (helps bring out the sweetness)
Optional: 1 Tablespoon of cream cheese
Optional: pinch of turmeric for color
From Sherdog Forums:
Iced Coffee Super Shake
2 cups Iced Coffee
58 grams Vanilla Protein Powder
1 tsp Flax Oil
6 dark chocolate covered espresso beans
A touch of cinammon
Tropical Power Super Shake
1 cup Water
1 Banana
1/2 cup Fresh Pineappple, Frozen
58 grams Vanilla Protein Powder
1/2 cup Nonfat Plain Yogurt
1 tbsp Ground Flax Seeds
1/4 cup Unsweetened Coconut Flakes
Banana Mango Berry Super Shake
12 oz Iced Green Tea
1 cup Frozen Mixed Berries (Blueberry, Blackberry, Raspberry)
1 Mango, Ripe
45 grams Vanilla Protein Powder
1 tbsp Nonfat Plain Yogurt
1 tsp Ground Flax Seeds
Banana Cream Super Shake
1 cup Water
5 Ice Cubes
1/2 banana
58 grams Vanilla Protein Powder
1 cup Lowfat Plain Yogurt
1 tbsp Ground Flax Seeds
1/2 cup Hazelnuts
Blueberry Pie
Water/Ice (as desired)
1 cup Blueberries, Frozen
1/4 cup Vanilla Yogurt
29 grams Vanilla Protein Powder
1 tbsp Ground Flax Seeds
1/4 cup Whole Groat Oats
1/4 cup Crushed Graham Crackers
Dash Vanilla Extract
Baked Apple Shake
1 cup Iced Coffee
4-5 Ice Cubes
1 Apple, Baked w/Skin
58 grams Vanilla Protein Powder
3 tbsp Ground Almonds
1 tbsp Ground Flax Seeds
1 tbsp Sesame Seeds
Dash Cinnamon
Just Strawberry
1 cup Skim Milk
7 Ice Cubes
3-5 Strawberries
58 grams Vanilla Powder
1/2 cup Cottage Cheese
2 tbsp Ground Flax Seeds
Ginger Orange Cream
1/2 cup Water
5 Ice Cubes
1 Navel Orange, Peeled
Zest from the Orange
1/2 tsp Fresh Ginger (Squeezed w/Garlic Press)
58 grams Vanilla Protein Powder
1/2 cup Plain Yogurt
1 tbsp Ground Flax Seeds
1/4 cup Oat Bran (Optional)
PB&B
3/4 cup Water
1 Banana, Frozen
58 grams Vanilla Protein Powder
2 tbsp Yogurt
1-2 tbsp Organic Peanut Butter
1 tbsp Ground Flax Seeds
Splenda (to taste)
Peanut Butter Banana Nut
1 cup Water
1 Banana
58 grams Vanilla Protein Powder
1 tbsp Natural Peanut Butter
1 tbsp Pecans
1 tbsp Ground Flax Seeds
Maple Pecan Pancake Shake
1 cup Water
1 cup Ice
29 grams Vanilla Protein Powder
1/4 cup 2% Lowfat Cottage Cheese
1 oz Pecans, Halved
2 tbsp Ground Flax Seeds
6 tbsp Walden Farms Calorie-Free Pancake Syrup
Belley Fitness
Marshfield Fit and Fitness Christmas Wishes
Thank you technology! Early Christmas
Finally we can blog straight from the mobile.
Very excited this app is now available for use.
Thank you WordPress!
And thank you Janey Burke for this awesomeness of awesomest Christmas ornaments!!!!
And thank you Jess and Dr. Amanda for this amazing unicorn magic granola delish!!!!
What a fun little Thursday we have here 🙂
Belley Fitness
Marshfield Fit and Fitness Christmas Wishes!
128
There are 128 days left until SUMMER 2012.
What are you going to do before then to go from muffin top to body rock?
Basically you thousands of tiny decisions to make these next 4 months.
And if I were you, rather then feeling overwhelmed with a abundance of choices, I’d simplify them down to a strategic, New England Patriots philosophy of one game at a time, or, one choice at a time.
This will provide you with the greatest return on your investment.
By simply approaching one choice at a time, you’ll be able to micro-manage your options easier, as well as create a quicker success pattern towards your rock solid body come June 2012.
If I were you, here’s my cheat sheet plan to get you started!
1. Drink loads of water… well how about 3L or maybe 4L per day.
2. Train through strength training, 4x per week.
3. Sleep 7-8 hours per evening.
4. Eat 5-7 servings of veggies per day.
5. Cut out all enriched flours.
6. Cut gluten out of your diet.
7. Perform 4-6 small BURST sessions per week, as Belley Fitness clients do at home.
8. Lower cortisol production by only worrying or focusing on those things you have absolute control over.
9. Choose proteins such as chicken, white fish, eggs and grass-fed meat.
10. Drop the scale and (if you’re a female) find a pair of jeans you can’t fit in and use them as your measuring stick of success. If you’re a male find a nearly tight fitting t-shirt and try to fill out 😉
11. Believe in yourself
Practice these simple steps and you’ll notice a big difference in a little time frame to get your motivation peaking and your body fat dropping!!
Help us help you live your dream,
Rob
Belley Fitness | a Marshfield fitness health club
www.rbfit.com
Jamie Eason is Awesome
If you’ve been a client of mine, EVER, then you know my appreciation and respect for fitness model Jamie Eason.
Is she gorgeous?
Yes.
Is she a hard worker?
Yes.
Every one of us struggles with beginning and completing our necessary training sessions.
Every one of us laments and fringes with following through on our personal eating plans.
Every one of us has some insecurity, suffers from some setback, and has to overcome at least one obstacle DAILY to continue achieving our physique goals.
And every one of us HAS TO SUCK IT UP and do something we severely dislike or even hate in order to get what we want.
The difference between us and fitness models, as Jamie Eason, is their consistent diligence, and birth-right to have the natural beauty to be fitness models.
That means the rest of us have the opportunity to be nearly as fit looking, nearly as beautiful, suffer equally with our personal plans, but, the only difference, we won’t get paid for our similar struggles with fitness, nutrition and mindset.
And to be honest, and even Jamie will admit, fitness models do not appear in real life as they do on the cover of a magazine, like Oxygen, Men’s Fitness or similar.
Fitness models will have hundreds, if not a over a thousand photos taken in one session.
Then from those plethora of 2-dimensional options, one to four photos will be selected.
Then one of those photos will succeed to be on the cover or in the magazine.
Then that one photo will undergo up to 8 hours of Photoshop to enhance that image: smooth out physical flaws, sharpen muscle bellies, fix complexion issues, etc.
Plus Jamie Eason is one of those trainees, like myself, that you’ll hear her say she “hates running”, but, she forces herself to do it anyway because it’s what is required to get her goal.
I understand Jamie in that regard.
I hate running.
Passionately hate running.
But, in order to get what I want, it has been, and will be, necessary for me to perform for years to come still.
Sometimes I even eat foods that I hate because, well, sometimes you have to suck it the fuck up and do the things you dislike to get what you want.
It’s life.
So appreciate this video of Jamie.
It’s informative and honest.
And you’ll notice some similarities between how I honestly share info with you at Belley Fitness in Marshfield, and how I lead my life very similar to Jamie’s.
And you know she’s a a girl and I’m a guy.
And she’s very lean and I pretty lean too.
But still, we BOTH have to follow the same principles of training, eating and mindset.
Check this out:
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