Robert Belley's Marshfield Fitness Blog

The New Belley Fitness

2011-12-29T12:06:00.000-08:00

Hey y'all!

You can find all our future award-winning studio fitness advice, nutritional guidance and life-saving posts over at http://www.rbfit.com/category/blogs/

That's the new site of our blog!!!

Live the dream my friend!

Rob

Marshfield fitness at Belley Fitness

www.rbfit.com

CYBER MONDAY - Belley Fitness

2011-11-28T11:08:00.000-08:00

Here it is!

Cyber Monday Deal!

I know you've got a lot to do so I'll make this quick and to the point ;)

2 OFFERS!!

Current Clients:

Lock in your 2012 rate with an additional 25% off the traditional studio rate of $55-75 per session by becoming accountable for the next 6 months! You will save an exciting amount of money :) Semi-Private Training Rocks!

New Clients:

2 for 1 Special!

Be it your best friend, lover, sibling, boss, co-worker, parent, child, mailman, stuffed animal.

You can both train, for the price of 1 PERSON!

I AM ONLY RUNNING THESE CYBER MONDAY DEALS UNTIL THURSDAY, December 1st, 2011 at 5pm.

After that, no more deals until sometime next Xmas in 2012.

And I believe this will go quick.

You're welcome ;)

rob@rbfit.com

508-944-3104

Let Me Help You!

Rob

Belley Fitness : Marshfield

BREAK-FAST

2011-09-14T07:48:00.000-07:00

BREAK-FAST

An action oblivious to some, mandatory to others and situational for another.

Personally, I fall into all three categories above.

Today, I’ve been awake 4 hours thus far and merely drank 44 ounces of water, swallowed a multi-vitamin, 500mg of Niacin, 3.6g of BCAA’s and 1 tab of BIOTEST Alpha Male.

No food as of yet.

I pondered getting out for some veggies at the grocery but decided instead to type this up for you ;)

To be honest though, I am getting a little hungry now as I’m typing, MURPHY’S LAW! Or maybe it’s just listening to “Just What I Needed” by The Cars. Bringing back childhood memories at the breakfast table eating cereal or hard boiled eggs chopped with butter.

TANGENT: Funny how the breakfast table is also referred as the dinner table simply based on the hour.

Is breakfast THE MOST important meal of the day?

I’d say absolutely yes.

Now how can I say that after clearly indicating I haven’t partaken in breakfast after 4 hours of wake?

Because breakfast literally means to “Break the fast”.

So yeah it’s pretty much the most important meal.

You could skip eating all day and finally consume a steak with broccoli and rice near 7pm but that’s your breakfast Skippy not your din-din.

TANGENT: Whatever happened to Skippy? You think he ever tagged Mallory? Or did Michael disown him too soon before the 20/30-something years??

Sometimes I have ice cream for breakfast: Sometimes sunny side up eggs: Sometimes a super shake: Sometimes wild caught salmon: Sometimes pancakes: Sometimes meatballs. All depends.

But none the less, breaking your fast should be attempted when you are ready to break it.

Unless of course you only eat 2-3 times a day then by all means make sure you eat upon rising.

You’ll fit another guaranteed meal in each day and promote recovery from your vigorous and intense training sessions.

TANGENT: Seems silly to place the word vigorous and/or intense before training session, but you would be shocked my friend how many people barely train while training or work out while working out. LOL Commonly, deeper intensity, faster results, happier YOU. ;)

Live the dream my friend,

Rob

http://www.rbfit.com

https://www.facebook.com/pages/Robert-Belley-Fitness-Marshfields-Funnest-Fat-Loss-Beach-Body-Studio/174797574837

Accepting You

2011-09-12T11:09:00.000-07:00

What changes a person?

Is it a single life-altering event?

A string of smaller incidences funneling towards the brilliance of self-realization?

Or does shit just happen and we react?

I’d like to believe in the optimistic version.

That we inherently desire to be better. Constantly.

But that obviously isn’t true.

As the famous quote states, “Adversity causes some men to break; others to break records.” – William Arthur Ward.

It’s the nature of my passion to understand why people come to the studio.

Why they reach out.

Sure some people just want to look better.

Sure some want to be better at their sport/activity/activities.

But I always wonder “WHY” they want this improvement.

Why they want to change.

That’s the fascinating part to me.

And with any change in life, be it my own or yours, UNDERSTANDING why the need for change is eminent is critical.

That “ah-ha” moment will propel you into certainty.

That ‘s the icing on the cake.

Of course in my most professional recommendation, don’t eat the fucking cake ;)

But do this,

Discover your WHY…

And you will discover a brilliant existence of opportunities ahead.

Discover your brilliance.

It’s already inside of you.

But that cake better not be.

Live the dream,

Rob

Robert Belley Fitness in Marshfield, Massachusetts

www.RBFIT.com

FAT BURNING ZONE MYTH - MIKE BOYLE

2011-03-31T18:19:00.000-07:00

This is a repost from a Mike Boyle article he wrote.

Boyle knows fitness, strength and conditioning like a Maverick!

TRUST HIS WORDS ;)

ARTICLE BELOW:

Is There a Fat Burning Zone and Does It Matter?‏

If you’ve been reading this blog on a consistent basis you probably already know where I’m going with this one.

You guessed it. The Fat Burning Zone is another of the urban legends of fitness.

Does anyone think that when they are in the so-called fat burning zone that stored bodyfat melts off them like butter?

A little reality therapy is in order. The Fat Burning Zone is a big fat lie. Here’s the truth.

1- The “fat burning zone” supposedly describes a level of exercise that results in a larger number of the calories burned during exercise being derived from fat. This does not mean that stored bodyfat is the selective source. It only describes the relative percentage of utilization of three substrates, fat, carbohydrate and protein.

2- The fat burning zone actually describes what percentage of calories burned are derived from fat as an energy source.

Do you know when you are burning the most calories from fat? Sorry. The highest percentage of fat utilization is at rest. The more intense the exercise becomes, the more carbohydrate is used as a source.

Guess what. It doesn’t matter. The reality is that it’s about the number of calories burned, not the number of those calories that come from fat as a source. If the fat burning zone idea actually worked we could get extremely lean by simply sitting still.

Guess again. That doesn’t work, does it.

Confused, let’s use a mathematical example.

Lets assume that we have two identical exercisers who are going to exercise for twenty minutes.

Exerciser one is doing a slow walk to stay “in the fat burning zone”. Exerciser two is going to run hard for twenty minutes. To keep the example simple we will assume that exerciser one will derive forty percent of his or her calories from fat. Exerciser two will move out of the fat burning zone and only derive 20 percent of his or her calories from fat.

Exerciser one will walk at 3 miles per hour and will cover one mile in twenty minutes. This will result in a caloric expenditure of 100 calories with 40 calories coming from fat.

Exerciser two will run at 7.5 miles per hour and will cover 2.5miles in twenty minutes. This will result in a caloric expenditure of 250 calories with 50 calories coming from fat.

Hmm, seems interesting. The exerciser in the “fat burning zone” burned less calories and less calories from fat in the same amount of time? The exerciser working harder and leaving the fat burning zone burned 2.5 times as many calories and, 10 more calories from fat.

I rest my case. Figures lie and liars figure.

Stop worrying about burning fat and start worrying about working harder

Yours in strength,

Mike Boyle

http://www.FunctionalStrengthCoach3.com

Functional Strength Coach

105 South Street

Plainville, MA

02762

Very Belley Lunch ;) Scallops (pix included)

2011-03-31T10:44:00.000-07:00

Howdy!

Today's 'A Very Belley Lunch',

Seared Wild Scallops with Organic Zucchini Squash, Organic Garlic and Organic Bunched French Carrots in Organic Coconut Oil with cracked Cinnamon, cracked Black Pepper and Extra Virgin Olive Oil to season.

Add to that 2 hard boiled Cage Free Organic Eggs and delicious ;)

Provided 2.5 servings of vegetables

1 serving of healthy fats

2 Servings of protein (scallops)

The entire meal:

Cals: 423

Fat: 24 g

Carbs: 14 g

Fiber: 3 g

Pro: 37 g

Robert Belley Fitness Marshfield www.RBFIT.com

A WHOLE GRAIN OF SH*T

2011-03-04T07:47:00.000-08:00

http://www.eatbetteramerica.com/

Really?

My Lucky Charms and Cinnamon Toast Crunch are healthy?

Thank Christ I can finally eat my Coco Puffs EVERYDAY NOW, still keep my abs, and continue to lose body fat!

Thank you Big G!!!

I also guess in this "PC" (politically correct) world that also means using the white checkmark on the packaging is to void of any color just like green or red checkmarks are supposedly not on kids school or homework papers any longer as to not offend any child or make them feel sad for doing poorly. I think I turned out alright.

I'M EATING ME A TON OF YOGURT BURST CHEERIOS, CHOCOLATE CHEERIOS, GOLDEN GRAHAMS, FROSTED CHEERIOS, BOO & FRANKEN BERRY, and some DOUBLE CHOCOLATE COOKIE CRISP RIGHT NOW!!!!

WHAT YOU SHOULD KNOW ABOUT ABS!!

2011-03-03T18:02:00.000-08:00

Reposted via an email I received from Mike Boyle of MBSC (Mike Boyle Sports Conditioning).

Mike has trained countless Olympians, Pro Athletes, Jane and Joe Workout Enthusiasts, Youth Athletes, Collegaite Athletes and more and has earned the credential of TOP FITNESS GYM in AMERICA by Men's Health magazine more than once.

He's an industry legend and pioneer. I've attended a few of his seminars and presentations and have enjoyed talking with him in the past.

CHECK THIS OUT... IT's THE TRUTH :)

Is Doing Abs A Waste Of Time?

I can't even tell you how often I hear someone at the end of the workout say something like "I need to do more abs, I want to get a six-pack."

The truth is that passing on a six-pack is a better way to get a six-pack than six hundred sit-ups. The key to abdominal definition is the visibility of the abdominal musculature, not the strength of the muscles.

You can do one million sit-ups, crunches or whatever exercise you want and it will have no effect on abdominal definition.

When people ask me the best exercise for abs I tell them table push-aways.

It usually takes a few minutes for them to get it. It's not a joke, it's the truth. If you want better abs, eat less and train more but, don't just train your abs.

The idea of working abs to get abs is one of the oldest misconceptions in training. This goes back to the old idea of spot reduction. Spot reduction has never and will never work. The research has been done over and over and the answer is always the same.

You can't decrease the fat layer on a particular area by working that area. That means that the guys doing sit-ups to lose abdominal fat and the lady sitting on the adductor (inner thigh) machine are both wasting their time.

Good total body work is, was, and always will be the key to fat loss.

Want better abdominal definition?

Finish every workout with some hard interval training instead of extra sit-ups or crunches. Interval training or what is currently called

High Intensity Interval Training (abbreviated HIIT) is the real key to fat loss and the resulting definition.

Interval training burns more calories than steady state aerobic training and because it is s sprint program you get a sprinters body.

Abdominal training may potentially reduce the diameter of the waistline but, will very little to reduce bodyfat.

The truth is there are lots of good reasons to do abdominal work or core training as we now like to call it. A strong core (strong abs) is one of the keys in the prevention of back pain. A strong core will help you look better and improve performance in a host of sports but, sit-ups or any other abdominal exercise will not reduce bodyfat. The fact of the matter is that crunches will lead to back pain long before they lead to visual abs.

Another good tip.

Don't do crunches. A good abdominal or core program is a lot more than crunches. Most of your core work should be isometric exercises like front planks and side planks or carries like Suitcase carries.

One of the major functions of the core musculature is the prevention of motion.

What does that mean? It means that the abdominals are great stabilizers. Work on the stability function, not on flexion and extension.

Regards,

Mike Boyle

BEST SHORT CUT EVER TO FAT LOSS!!

2011-03-03T10:33:00.000-08:00

Researchers last week discovered that 99% of all study results are accurate 100% of the time when there is a product to be sold or purchased by consumers that are eager and willing to alleviate their own hopes and dreams at better health, weight management and lifestyle through supplementation, dietary changes and philosophical implementation.

This development has led other researchers to swiftly surge companies with their own studies indicating, after contract renegotiations, and through direct deposit, to show the results of a fascinating new study in which a solution to the obesity epidemic, near-professional athletic performance/potential can be reached, GQ and Vanity Fair beauty is possible and death is now reached at an age of 315.

STUDY SUMMARY:
The easy way out doesn’t exist.

SORRY :(

But! I have a formula guaranteed to work. Here it is:

Eat non-processed/boxed foods, organic fruits and vegetables, organic free range chickens and grass fed meats, wild caught fish, whole grains (quinoa, wheat berries, steel cut oats), organic cottage cheese, non-sugared flavored yogurts. There some others for the list but this will get you going towards immediate improvement.

And then add:

45 minutes of moderate-to-intense exercise 4 sessions a week.
60 minutes once a week.
15 minutes 4 sessions per week.

(TOTAL 9 Sessions = 5 hours [out of 168 in a week, 2.98% of the week])

EXPECT AMAZING RESULTS!!!

Consistent, long-term nutritional efforts.

Dedicated, repeated fitness sessions.

Positive attitude, belief in yourself.

These are a few of the tools necessary for achievement.

Add in some social support and some healthy challenges that will motivate you like the Belley Beach Body MarshFIT Challenge and you're good to go.

But it's not easy.

PS – You can’t rich easy either.

All those millionaires and celebrities actually work their ass off to get where they got to and still do just to maintain their status and wealth. It’s true. I’ve known many.

There is no easy way!

As soon as it is accepted, the faster your body will change towards your dream vision and the more money you will most likely earn. Just saying…

***

BONUS

On Saturday feel free to eat whatever the hell edible foods you want as much as you would like so long as you’re not putting yourself in a life-threatening position through any food or liquid consumption means.

Use common sense for your own allergies and that drinking a gallon of milk in a hour or water is purely not healthy and that over-consumption of alcohol could lead to liver toxicity, stomach pumping, alcoholism and or possibly more potentially serious illegal and health devastating effects.

MOTIVATION NOW!!!!! MarshFIT NOW!!

2011-03-02T13:18:00.000-08:00

NEED SOME MOTIVATION?

READ THIS NOW!

http://marshfieldfitness.blogspot.com/2011/03/start-your-life-again-be-better.html

BELLEY BEACH BODY MARSHFIT CHALLENGE

Marshfield Fitness Transformation Challenge / Contest
Robert Belley Fitness
1775 Ocean Street
www.RBFIT.com

25 Random Facts You Probably Didn't Know About Me - by Dax Moy

2011-02-28T11:04:00.000-08:00

Had to repost this from one of my favorite colleague/friend in fitness whose Elimination Diet we lifestyle frequently at Robert Belley Fitness in Marshfield.

Dax is pretty dynamic and this will let you know a little bit more of the man I respect so highly.

Enjoy ;)

Rob

Live the dream!

25 Random Facts You Probably Didn't Know About Me (Revisited)
Posted by Dax Moy on February 27, 2011

It's been 2 years since I first wrote my 25 facts post and it was such good fun I thought I'd put it up again and bring it up to date a little.

Wanna share YOUR 25 Random or Little Known fact about YOU?

I dare ya!

Dax

1. Even though I consider myself a Londoner, I was actually born in Solihull in the West Midlands so I'm more of a brummie than a cockney. That said, I now live in Loughton, Essex so I'm a weird brummie, cockney, Essex boy hybrid... strange!

2. I was born 20th September 1970 meaning that I'm 40 now which is truly amazing to me as I don't feel like a grown up yet : )

3. I've been married for 20 years this April 18th to my best friend and love of my life, Deana. We met when I was still 17 on a blind date. I took her on a charity run around an assault course.

4. I'm a father of 4 kids; Kayleigh 21, Reece 20, Sara 17 and Connor 10. Kayleigh writes poetry and music, Reece is applying to join the Royal Marines, Sara recently finished school and Conner can deadlift 45kg with ease at 32kg bodyweight.

5. I grew up on housing estates most of my life and most of my clothing came from second hand stores or charity shops until I was about 14 as we were dirt poor. I now have most of my shirts made by tailors in Thailand but still feel most comfortable in cargo shorts and flip flops than 'tarted up'

6. I was under 16 London, Middlesex and home counties boxing champion and am more than proficient in Aikido, Ju-Jitsu and various other martial arts as well as military unarmed combat fighting techniques.

7. My name 'Dax' comes from a Harold Robins novel called 'The Adventurers'. The hero's name was 'Diogenes AlexandrosXenos' but his family called him Dax for short.

8. I hated my name until I was about 15 and had many fight with kids who would take the piss.

9. My other brothers are called Kaz and Scott.

10. Kaz died 3 years ago alone in his apartment. I found his body after 2 weeks.

11. I joined the Airborne forces at age 16 and later transferred to the Royal Marines which is considered the ultimate blasphemy. I later served in a surveillance and target acquisition role which I loved.

(me abseiling out of a sea-king over the French Alps - my 4 man patrol was chased all over the mountains)

12. I've worked as a soldier, bodyguard, streetsweeper, roofer, scaffolder, builder and sewerworker though I still identify myself first and foremost as a soldier, even today. I still do mental rehearsals of my weapon handling and grenade priming drills daily as a matter of course.

13. I didn't learn to drive until I was 28. I passed first time. My first car was a second-hand Nissan Bluebird, my second and third were Landrover Discovery's and my current car is a Landrover Discovery 3 that I bought brand new 5 years ago.

14. I have stayed in the Ice hotel in Norway with Deana. We also saw the Northern lights and went on a snowmobile safari during that trip. I also complained bitterly about the £10-a-pint beer.

15. I am the most expensive personal trainer in the UK at the time of writing, as well as being the most expensive trainer in the World with my £17,000 a week Personal Trainer Elite program

16. I completed the 185 mile Amazon Jungle marathon on 2003 despite dislocating my hip on day 2.

17. I've appeared on every terrestrial TV channel in the UK and pretty much all of the top magazines

18. Injuries love me. if there's a way to become physically injured doing something, I'll find it, including being blown 500 ft down the side of mountains, falling 18 feet from waterfalls onto rocks or being burned by fireworks. I've broken most of the bones in my body at one time or another.

19. I stabbed my violent alcoholic father through the heart when I was 15 in defence of my mother. I also resuscitated him and kept him alive until paramedics came. I was charged with attempted murder but when he recovered he refused to press charges.

20. I read around 120-150 books a year without fail and have done so for most of my adult life. My Amazon habit runs to about £200 a month or more.

21. I survived the tsunami with my family. Some of the people I tried to rescue and resuscitate didn't.

22. I'm not religious at all but am deeply spiritual. I've read the Bible, the Koran, Upanishads, Bhagavad Gita, Tripitaka, Talmud and more. My beliefs are mostly a Buddhist as it is more a philosophy than a religion and does not force doctrine upon its followers. I believe in God but don't believe that religion is the path to finding him/her/it. That said, I genuinely respect the right of each person to choose the path that makes the most sense to them.

23. In the last 4 years I've been to Thailand 25 times, Cambodia, Vietnam, Australia twice, Norway, Bali, Singapore, Egypt, Florence, Pisa, Rome, Venice, Lake Como, Cannes, Monte Carlo, Nice and Florida. I LOVE travel!

24. I parachuted 15,000 over the Great Barrier Reef with my daughter Kayleigh when she was 15.

25. I'm the first homeowner in my family for about 5 generations. I plan to buy a new house outright within the next 12 months from the proceeds of working a seriously crazy year in 2011. I know the price and am willing to pay it.

Bonus**

26. I have been very fortunate in my life to be blessed with the knowledge of my purpose and my route to achieving that purpose. It is "to have a major definite impact on the life of every person I come into contact with... through the medium of health, wellness and mindset". Knowing this, I can measure every activity I engage in every single day against my bigger purpose and know that I am on track... or not!

McDonald's, Kingston

2011-02-28T08:51:00.000-08:00

You can polish a shit but....

Accountability

2011-02-08T19:49:00.000-08:00

So this it...

Here is the shape I've fallen into since summer 2010.

For me this is out of shape.

And it was a good wake-up call after the freezer of milk chocolate candies and gar-bage eating led to this... and lack of hardcore training too.

Last week I placed an order for new supplements and I began accepting that I need to do a better job of BEING MYSELF (the flagship and prinicipal beach body at my Marshfield Fitness studio).

So here's what I'm doing.

Posting pictures of myself.

Now be aware they are compression shorts. I figure if I'm gonna be accountable I may as well be so to the limit... embarassing as it may be.

And these pix are from the same day.

The top row displays pix without changing the camera's lighting option (natural light).
The bottom row is the camera's setting with the 'sunset' option turned on which pictures it closer to true light. So they were taken within minutes of one another.

And this is what I'm going to do...

***1. Each meal I will tweet over at www.Twitter.com/RobertBelley which is my personal Twitter account. Kinda funny but I've had one for years... before the hype blew up!

But there you'll be able to read what I feed myself and see a pic of it through my DROID.

***2. Give some example of the session I have each day over at Twitter too!

***3. I will also be posting this stuff in part here on this blog, but also over at our company Facebook page at http://www.facebook.com/pages/Robert-Belley-Fitness-Marshfields-Funnest-Fat-Loss-Beach-Body-Studio/174797574837

***4. I will be coming out with a special announcement soon for you all to ALSO Beach Body the Belley Fitness way ;)

If you'd like spread some comments below about your ideas but also be nice... ha ha.

It takes a lot of "_________ insert word choice here" to post near naked pictures of yourself online free of a tan, being in your NORMAL shape and unshaven.

Live the dream kiddies,

Rob
http://www.rbfit.com/

http://www.facebook.com/pages/Robert-Belley-Fitness-Marshfields-Funnest-Fat-Loss-Beach-Body-Studio/174797574837

BELLEY BEACH BODY MARSHFIT PLAN
Marshfield Fitness

Marshfield Boot Camp Duxbury Boot Camp Pembroke Boot Camp

2011-02-04T04:42:00.000-08:00

RED-HOT DEAL ON GROUP TRAINING / BOOT CAMP

FOR NEW FAT LOSS MEMBERS AT

ROBERT BELLEY FITNESS

PRIVATE MARSHFIELD FITNESS STUDIO

Live Your Dream

in 2011

Cool Kid Shake Club: Marshfield

2011-02-01T05:21:00.000-08:00

Are you running on Dunkin's?

You're probably making one of the worst mistakes of your morning.

People who become addicted to caffeine for energy are literally sapping their natural energy.

Meaning, caffeine has become a crutch to enable early morning function much in the way alcohol has become a crutch for people to enable daily normal function.

I know. But fact is caffeine is a DRUG. And a highly addictive one at that.

Now I'm not saying that caffeine is terrible for you. Much in the way I will not say alcohol is totally terrible for you. But moderation and timing is much more important.

For instance, having coffee a couple hours after already being awake will greatly restore your natural energy capability.

And caffeine has been proven in studies to aid with metabolism, performance and weight loss; when timed correctly.

However, one of the best jump starts to your day is becoming part of the COOL KID SHAKE CLUB at Robert Belley Fitness!

When in a pinch, drink to kick!

That's our temporary slogan AND DO NOT STEAL IT!!!

Or I'll send a bunch of Boys & Girls Club of Marshfield kids after you
looking for Patriot Cinema and Pizza money.

Have you even been shook
down by a 12 year old with a mission and a prerogative thirsting for Pixar and
Disney insomnia? It's f'n scary.

Anyway, here's two of the COOL KID SHAKE CLUB drinks this morning.

Jenn who trains at the studio early mornings brought in her soy milk and chocolate Isopure shake for breakfast/workout drink.

I, Rob, brought in my chocolate peanut butter Muscle Milk Lite, frozen wild blueberries, banana shake with water for breakfast.

A shake takes literally less than 2 minutes to make.

And it's nutritious!

My shake contained a cup of ridiculous antioxidants, tissue saving protein, 3 servings of fruit and 20 ounces of hydration. Jenn's helped her recover faster from her workout to aid in fat loss and faster results and whey protein has been proven to help people feel fuller longer.

So next time you want to spend $3 in the Dunkin' line and waste an extra 8-10 minutes of your morning think of how you could replace that with:

2 minutes and $2 for something far more nutritious and
helping you to GREATER FAT LOSS, satiety,
health and looking better in a bath suit or naked ;)

I'd go with the shake!

Live the fat loss breakfast dream,

Rob

Ridiculously Fun and Challenging Private Fitness Studio
http://www.rbfit.com/
Marshfield, 4 minutes to the beaches ;)

Friend us on Facebook =)
http://www.facebook.com/pages/Marshfield-MA/Robert-Belley-Fitness-Marshfields-Funnest-Fat-Loss-Beach-Body-Studio/174797574837

Organic gets Walmart

2011-01-19T03:29:00.000-08:00

I know it's almost taboo to enjoy Walmart. After all, they have nearly depleted the entire field of 'Ma & Pa' small business and general stores. But as of late I've become a fan of their cold grocer section.

My local Walmart Supercenter in Halifax has begun to offer organic eggs and organic milk.

I know organic milk still isn't the freshest milk (opposed to going to straight to the farm) but it's nice to see a conglomerate such as Walmart offer a healthier nutritional option at a much lower price than traditional grocers.

Organic cage free eggs are priced at just $3.27 a dozen (opposed to most brands at $4.49-$5.99) and organic milk is set at $3.48-3.93.

So next time you're in Walmart picking up your motor oil and filter, 42" LED TV, face wash and hygienic lady and man needs grab some organic stuff too!

It'll make you healthier ;)

Live the dream kids,

Rob

http://www.rbfit.com/ Marshfield Fitness at Robert Belley Fitness.... organic fitness for the willing =)

Wishing YOU the best in 2011

2011-01-09T17:24:00.000-08:00

Hello and Happy New Year...

a week later ;) better late than never.

After much deliberation we the family at Robert Belley Fitness decided upon emailing the holiday greeting card this year so we could focus our budget on advertising for the new year. So this is your super-fantastic-supercalifragilisticexpialidocious Christmas and New Year's Card!!!!! =)

I wish each of you a wonderful and progressive 2011. I hope you find at least one passion that you can discover, embrace, build upon and enjoy throughout the year. And I wish for you all a 2011 of love, amazing moments and memories you can revel in for decades to come.

Thank you for being a part of the Robert Belley Fitness family.

I am truly lucky and fortunate for having each and every one of you in my life and letting me be a part of your life.

Live the dream in 2011,

Rob

Robert Belley Fitness
Marshfield, MA

http://www.rbfit.com/

Something Cool Happened to Me in Fall 2010

2010-12-09T10:41:00.000-08:00

So for those of you who see me regularly at Robert Belley Fitness in Marshfield, you all know something really cool happened to me in the fall of 2010.

Nothing outrageous worldly speaking but definitely a pick-me-up and actualization personally.

I've reached a whole NEW level of fitness.

In short, I owe a lot of it to some tough and consistent training the last 2 years: talking double and triple session afternoon and evenings some weeks in a row.

I'd have to thank the start of all this with climbs up Mount Washington in New Hampshire, Running a couple Marathons (Boston 2009, Cape Cod 2010) and experiencing a couple of Death Races (2009, 2010) in Vermont's Green Mountains with someone much much fitter than myself: Captain Michael Signori.

In between these challenges, I trained like crazy some weeks. Performing my own hellish workout then doing a couple extra for laughs and extra burn. Even training alongside training family clients to test their and my own fitness level.

The greatest part of all though, is that 2 years later, I'm in the best physical-endurance-strength-mental clarity shape of my life. Sure I've had some ups and downs with nutrition. And had some terrible workouts in there. But I never stopped driving forward or pushing.

At the studio last night, while Katie O'Hara Shannahan was performing 30 minutes on the AirDyne, and I was practicing my Jump Shot, we spoke about drive and determination.

I don't believe you can teach those two characteristics, but you can learn something about them.

(1) It comes from within
(2) Behaving consistently encourages drive-like behavior for those who lack internal drive

Tom Brady was Katie and I's example. To watch Tom Brady quarterback is brilliant. He is relentless. In much the same way Michael Jordan was with basketball. If he throws a bad pass or the play doesn't work out he jumps right into the next play without hesitation or fear of throwing another bad bullet. Much the way Jordan wouldn't stop shooting if he was having an off
night. Complete consistency is the key to the next level.

Accepting that you will fail, and will just have to work immediatly through it is HUGE for creating the best result.

I've had some terrible workouts in the last couple years, and by terrible I am reffering to low-energy, poor lifts and feeling as if I were stuck in quicksand.

>>> BUT YOU JUST KEEP DRIVING FORWARD >>>

Nothing should get in the way of the outcome.

It may be sloppy sometimes, but by sticking at it CONSISTENTLY, you will achieve the very thing you WANT most.

I promise.

Live a little dream dreamers ;)

Rob Belley

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Robert Belley Fitness in Marshfield
Home of the 15 Minute Super Deal In & Out Workouts!

Kristen Bell Christopher Mintz-Plasse Mclovin' Fund

2010-09-29T09:24:00.000-07:00

Just because it's fun :)

Linkin Park Rock BEST BUY (NOKIA) Theater

2010-09-15T08:07:00.000-07:00

Last night I was STOKED!!!

Linkin Park performed their first live concert in 2 years last night at the Best Buy Theater in Times Square, New York City.

It was pretty much a greatest hits so far with a few of the new songs sprinkled in. The intro was amazing! Started off with The Requiem and The Radiance and slammed into New Divide (love the live breakdown - so sick).

ONLY WATCH THE FIRST 3 MINUTES THEN SWITCH TO THE VIDEO BELOW THIS ONE:
THE REQUIEM/THE RADIANCE

THEN WATCH THIS ONE... Filmed From Camera Pit
NEW DIVIDE

The heavier Shinoda influenced tracks were also gnarly.
WRETCHES AND KINGS BEST SOUND and view of MIKE AND CHESTER ROCKING!!!

BEST VIEW from CROWD!!!

BEST VIEW of entire backdrop and BAND***

Probably the coolest thing about LP shows are that you get a little hip-hop mixed with Rock so it makes for a fun show to move to. Once second its ethereal, the next drop down then its rap/arms laying it down. Love it!!!

And scared to say it... but musically, from a dual singer/songwriter/rock band stand point... are Chester and Mike sorta the Paul and John of the early millennium???? Sometimes I'm amazed at their ability to collaborate and create such unique sounds and abilities... and they each have their own projects on the side. Just saying???

Here's the setlist from last night:
1.The Requiem
2.The Radiance
3.New Divide
4.FaintExtended Outro
5.No More SorrowLong Intro
6.Given UpExtended Outro
7.Wretches and Kings
8.CrawlingKeyboard Transition Outro
9.Iridescent
10.Breaking The Habit
11.Jornada del Muerto
12.Waiting For The End
13.In The End
14.Bleed It Out
15.One Step CloserExtended Outro
Encore:
16.Fallout
17.The Catalyst
18.What I've Done

MAKE SURE YOU SEE LINKIN PARK LIVE BEFORE YOU DIE!!

And live the dream till then ;)

Rob

Belley Fitness Marshfield
http://www.rbfit.com/

NYC ~ Linkin Park ~ Kettlebell Workout

2010-09-14T07:50:00.000-07:00

After reading a post over at Alwyn Cosgrove's blog, one of my favorite mentors on Earth, I decided this would be a great opportunity to workout in a pinch. I needed to jump aboard a bus taking me to New York City so efficiency today is key!

Why am I going to NYC? Especially when Boston is sufficiently gorgeous this time of year?

Well Boston ain't got LINKIN PARK!! :)

Especially not performing live tonight at the Nokia Theatre in Times Square on the very same day as their new album releases. STOKED!

Back to fitness =) Before I ramble...

So after training the family at the studio from 5:30 - 8:15 this morning (Kara, Jess, Eric, Dan, Erin and Bill - and a few people who will remain unnamed who miss their workout times LOL) I took part in my own quick little kettlebell session to burn some extra calories before I go NUTS tonight at the show.

I followed a portion of a pretty cool study/workout. Simplifying this, read Alwyn's blog post here:

A new study that I just reviewed (for our upcoming fat loss seminar) had ten
subjects undergo a customized kettlebell snatch workout.

The researchers
had the subjects establish their maximum kettlebell snatch rate per minute, and
then the subjects performed ¼ of the max reps in rounds of 15s on, 15s off for
20 mins alternating arms. (For example, if they performed 20 reps in their max
test, they would work at a rate of 5 snatches every 15s for the workout).

So the workout was e.g. 5 KB snatches in 15s with your right hand, rest
15s, and then repeat with your left hand and rest. That would be one minute (or
one round), and this was repeated for twenty minutes.

Caloric burn was
13.6 cals per min aerobically and 6.6 cals per min anaerobic (20.2 calories per
minute). That’s a very intense workout and the subjects showed heart rates of
93% of max on average. But again, as I pointed out before – you’re burning a ton
of calories per minute, but the reps are a lot lower (and less heavy on the
joints) than a traditional cardio workout (such as running sprints).

Kettlebell training can be a fantastic, perhaps even more effective than
traditional methods, cardiovascular training tool.

-AC

Pretty cool eh?

So I handled a 16kg (35 lbs.) for my sets up to 15 minutes. Supposedly I burned 303 calories. Not bad, but I really on a delt kick so that's another reason I took on this workout haha.

If I had followed this, or similar, for a full 45 minutes that would be about 900 calories. Is this true? Who knows? But it's definitely worth a shot!!

Live your dream!

And be efficient,

Rob

Mommy Fat Loss Expert Maximum Fitness magazine Fitness Advisory Board Member Belley Fitness TV, Host

Robert Belléy 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/

Rob Belley Commits to NEVER AGAIN

2010-09-07T13:02:00.000-07:00

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 ;)

I'm pretty fitness thrifty ;)

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 Belléy 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

2010-09-06T08:20:00.000-07:00

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

2010-09-01T04:44:00.000-07:00

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 ;)

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

2010-08-31T08:57:00.000-07:00

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

2010-08-25T08:36:00.000-07:00

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 ;)

Live the Dream.

Occasionally eat it ;)

Rob

Robert Belley Fitness Marshfield, Massachusetts
The Ben & Jerry Chocolate Maple EGGO Massacre
www.RBfit.com

Cupboard Mashup! Canned/Bag Bonanza

2010-08-24T08:16:00.001-07:00

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 ;)

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

2010-08-23T15:14:00.000-07:00

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.

It’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 couldn’t imagine hiking Mount Washington without my arms yet alone two supporting limbs.

But to not steal the efforts from Melanie’s work, I’ll provide you with the link here to read the story yourself.

This is a feel good story :)

If a handicapped dog can do this, imagine what you can with all of your body intact…

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 Melanie’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

2010-08-23T12:01:00.000-07:00

I highly believe in Saturday’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) It’s a society of instant-gratification, “more is better” 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

I’m hoping a rebirth of the traditional “have fun, play hard against friends, see who wins” competitive youth athletics comes back personally.

Remember playing town league… just one sport per season.
i.e. Not “2” 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 didn’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 you’ve already accomplished something noteworthy in that sport

Maybe I don’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 didn’t enjoy losing. I did everything in my talent to ensure that next time I played I wouldn’t.

I learned to become a leader through loss. I felt if I could decide the game I’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 didn’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 today’s society children are being touted as great before they’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 don’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.

I’m fortunate just to have the editors email address in the first place.

But without understanding the pain of loss as a kid I’m not sure I’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 it’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 I’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

2010-08-20T14:03:00.000-07:00

Hello my friend :)

Mornings at the studio I have been training a young lady [to remain anonymous] who is competing in this year’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 ;)

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 ;)

Rob

Robert Belley Fitness
www.rbFIT.com

Marshfield, MA 1775 Ocean Street

August Challenge Tabata Interval Marshfield Fitness

2010-08-20T04:26:00.000-07:00

This month’s studio August Challenge can be replicated at your own home!

To date, Lisa and Bill Altieri, Katie O’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.

Does My Dog Eat More Nutritious Than You? Part 2

2010-08-18T19:53:00.000-07:00

So, here is some tangible proof of my dog, Shrimp, eating vegetables.

Willingly, satisfactorily, eagerly.

Good boy Shrimps'!

Carrots, broccoli and white beans and garbanzo beans too.

It's how Shrimps' stays lean ;)

Marshfield's Sean Griffith, Endicott College's Next Success

2010-08-16T18:49:00.000-07:00

There are few moments in life when you come across a reflection.

I however have been lucky enough in my first 31 years to come across about 11: each one of my best friends.

Each resembles a piece of me that is unmistakable to the naked eye.

And not too long ago, I had the opportunity to communicate with a young man who reflected me as a teenager so much I thought I was on crazy pills (Will Ferrell/Zoolander reference).

Granted, his athletic prowess and in-school achievements far surpassed my own. I pretty much finished competing in high school sports by sophomore year, but our drive, determination to succeed, belief in oneself, confidence to be in control, hard/intelligent work ethic, and the insatiable desire to attain the most coveted honors and glory per our peers were identical.

It's not often I come across anyone under the age of 28 who was determined as this kid at the age of 17. That's not an understatement. I’ve found work ethic lacking in people just below my age. But for some reason they feel entitled to more than I or my peers had/have. It’s disturbing. So Sean’s determination is refreshing to say the least.

Increasingly ironic he reflects many of my own teenage experiences uncannily: from travel, to stunts, to personality, to sense of humor and so on and so on.

In a nut shell, working with someone of this interesting “work hard, play harder” blended type "a" and "b" personality is certainly rewarding. This individual will attack the grueling circumstances ahead while being able to smile and truly appreciate the journey. There’s a calming ocean of accomplishment cooling the veins as we take on more arduous and ridiculously uncertain tasks. I find laughing when I feel pain helps soften the “what did I do now” facet. Ask Holly upstairs in her Scoop digs.

She grabs the tendons in my shoulders and I giggle from the pain because it both fascinates me and hurts like hell. :) But I appreciate the effort Holly provides me. I am fortunate for Holly. She's a keeper for life.

Sean is also a keeper for life. One of those people you just know will go on to accomplish amazing things, so long as he continues to utilize the tenacity that's made him so successful to date.

Seeing Sean perform in his Shriners Football game, after winning a Superbowl championship, after playing rugby his senior season, while balancing work - family obligations - senior beach summer fun and his training schedule at Robert Belley Fitness was impressive.

He puts a lot on his schedule but always finishes what he starts.
As my mother would say of me at his age "He burns the candle at both ends."

And perhaps the one trait that impresses me most of Sean is his politeness. He absolutely is courteous and thankful for everything. Between his natural abilities to lead, listen and adjust, having this only exemplifies the childhood he was fortunate to have within his family dynamic.

At the studio, in a text message Sean will always say thank you, offer his truest feeling and respond with sincerity. He displays sportsmanship. That trait is adopted by his parents Angela and Matt foremost. I know because I learned my own from my parents Maryellen and Yvon. And family encouragement is everything in the formative development. Be it aunt’s, uncle’s, grandparents, cousins, siblings, the constant positive reinforcement is vital to a child’s development.

They led me to winning superlatives in my senior class, accomplishing advanced athletic achievements early, believing I would someday somehow be someone of vital importance to many and so on.

Sean's will also carry him through amazing relationships with his professors, coaches and future employers (although I hope he eventually has his own company).

I've trained and performed alongside some of the coolest cats on the planet, and he by far is in the upper echelon. So naturally I'm excited to see him take his talents to the next level of life: his twenties and college.

So with this post, I felt I should honor a reflection. One I already know is destined for something greater. As long as he never stops believing in himself, he will always find a way.

Good luck to Mr. Sean Griffith at Endicott College tomorrow. As it will be his first day of camp with his new teammates, brothers, coaches and run at a conference title.

I believe in him.

Sean ALWAYS lives the dream.

Always In Your Corner Bro,

Rob

Marshfield's Sean Griffith Endicott College's Next Success

Marshfield Fitness Client Spartan Race New York City

2010-08-16T09:25:00.000-07:00

Katie O'Hara who trains at Robert Belley Fitness in Marshfield, Massachusetts completed the Spartan Race in New York on Saturday (August 15, 2010).

We at the studio couldn't be prouder of her =)

She finished alongside her brother Billy and nephew Derrick.

While Katie was competing in the Spartan Race in Brooklyn, I happened to be eating a piece of German Chocolate Cake and Red Velvet Torte with my brother Michael from Sweet Fordy's in Pembroke.

Awful I know being Katie's fitness professional but if she was adamant about being the yin I had to be the yang.

It was seriously out of my control.

Destiny fated it.

So if you know Katie, or see Katie on the world wide web via Facebook or whatnot be sure to tell her congratulations ;)

Katie has beaten me at challenges held at our studio in Marshfield.

She's a tough cookie!

And good luck to Katie tonight during her Softball Championship. Their going for their 3rd or so championship in a row. Very cool!

Live the dream rest of world!

Katie O'Hara already is =)

Robert Belley

Spartan Race Brooklyn New York August 15, 2010
Robert Belley Fitness Marshfield Massachusetts

Metro Dash Boston 2010 Pics

2010-08-13T09:21:00.000-07:00

Here's some of the people I shared time with at Metro Dash Boston 2010...

The cool couple from New Hampshire:

The really nice couple that set my initial pace for me who also operate Ultimate Fit Camp in Leominster, Massachusetts:

The gentleman I helped cross the finish line (who helped me not slow down running on West 5th Street to the finish line):

These athletes were very inspiring for me. Not only because they competed or finished. Because they were courteous, friendly, selfless and caring.

It's a diminshing manner courteousness.

Today, do yourself and someone a favor.

Be courteous.

It'll improve both of your days.

And will trickle onto others watching.

Open a door... Smile at someone... Greet someone by their first name... Tell someone you like their shirt... Pick something up for somebody... Say hello to someone walking by you on the sidewalk...

Live the dream,

Robert Belley

Death Race, Metro Dash Playlist - Music - Belley

2010-08-12T12:07:00.000-07:00

One question I’m asked religiously is what kind of music I listen to while training.

And to be honest, I’m sort of crazy and sort of sweet.

Sometimes I listen to Tori Amos, God Is An Astronaut, Christina Aguilera, B.O.B., and Rihanna. I know, where’s my fanny pack right?

Other times I find the hate (thank you Michael Signori) and listen to Mudvayne, Linkin Park, Korn, Diecast, Chevelle, Deftones, Sevendust, Jay-Z, Eminem… etc.

And sometimes it’s happy like Aerosmith (can’t wait for Saturday’s show at Fenway), Led Zeppelin, Van Halen, Boston, and Tom Petty & The Heartbreakers.

Artists that also fit into my list are A Perfect Circle, Incubus, TOOL, Stone Temple Pilots, Dredg, 30 Seconds To Mars, 10 Years, Stone Sour, Timbaland, Slipknot, Justin Timberlake (like how I snuck that in at the end?), Nine Inch Nails and Anberlin.

Really anything goes.

But I find the upbeat absolutely drives me a little faster and awakens my better potential.

Here’s the playlist I created for my recent Metro Dash event in August.
Artist: Song

Deftones: Beauty School
Deftones: Risk
B.O.B: Airplanes
Eminem: Love The Way You Lie
Korn: Right Now
Mudvayne: Dull Boy
Korn: Here To Stay
Jay-Z: On To The Next One
Linkin Park: Faint
Chevelle: Midnight To Midnight
Chevelle: The Fad
Sevendust: Driven
Mudvayne: Not Falling
Five Finger Death Punch: Bulletproof
30 Seconds To Mars: Attack
Korn: Got The Life
Linkin Park: Qwerty (live)
Chevelle: This Circus
Jay-Z/Linkin Park: Points Of Authority/99 Problems/One Step Closer
Linkin Park: Bleed It Out
Linkin Park: Given Up
Chevelle: Brainiac
Mudvayne: Happy?
Mudvayne: Fish Out Of Water
10 Years: Actions & Motives

Of Course I didn’t listen to all of them as I tracked forward for moments when I needed to pick up the pace. So placing extra songs on the playlist helps significantly. In total I reserved 54 songs for that list.

Now for DEATH RACE, in June, I had a bit different of a list.
While hiking, pacing the steps, letting the hips settle into position, staying at a moving, yet comfortable pace it looked like this:

PLAYLIST: Snowboard Mix/Paisley Summer

John Lennon: Imagine
Chevelle: Shameful Metaphors
30 Seconds To Mars: Night Of The Hunter
Three Days Grace: Bitter Taste
The Raveonettes: Ode To L.A.
Dredg: Saviour
Camera Obscura: The Sweetest Thing
Before Their Eyes: Hope In Devotion
Before Their Eyes: Shotguns Speak Louder Than Words
Chevelle: The Fad
Camera Obscura: Honey In The Sun
Cheap Trick: Surrender
The Raveonettes: Love In A Trashcan
Linkin Park: Somewhere I Belong
Nancy Wilson: Elevator Beat
Spoon: The Underdog
Dredg: Drunk Slide
Camera Obscura: French Navy
Radiohead: Everything In Its Right Place
Dredg: Stamp Of Origin-Pessimistic
Sigur Ros: Svefn-G-Englar
The Beatles: Revolution
Mutemath: Spotlight
God Is An Astronaut: Lost Kingdom
Train: You Already Know
Stone Temple Pilots: Cinnamon
Howie Day: So Stung
Something Corporate: As You Sleep
Anna Nalick: Breaking The Girl
Jimmy Eat World: Sweetness?
Stone Temple Pilots: Take A Load Off

**For getting medieval while decimating ridiculously solid logs with an 8lb maul...**

PLAYLIST: HATE – REBIRTH

Mudvayne: Solve Et Coagula
Mudvayne: Dull Boy
Three Days Grace: Bitter Taste
Evans Blue: A Cross And A Girl Named Blessed
All That Remains: Two Weeks
30 Seconds To Mars: Attack
Korn: Blame
Linkin Park: Given Up
10 Years: Actions & Motives
Sevendust: Enemy
Five Finger Death Punch: Bulletproof
Mudvayne: Burn The Bridge
Sick Puppies: You’re Going Down
Mudvayne: Not Falling
Stone Sour: Get Inside
TOOL: Vicarious

So as you can see, you should pick your playlist based upon the energy you need to elicit. Myself, I try to preplan peaks and lows during a workout. High intensity followed by low intensity when needed assuming active recovery.

If you have a sick playlist, let me know some of the songs I should add to my own.

I’d love suggestions.

Live the dream,

Rob Belley

Metro Dash and Death Race are two events I highly suggest you check out :)

Does My Dog Eat More Nutritious Than You?

2010-08-09T09:11:00.000-07:00

Many of you who know me, also know Shrimp. A 6 pound chihuahua who lights up the room when you walk in it. When Shrimp was just a little pup (once palm sized) he'd be so happy to see you he'd pee with excitement as he greeted you at the door. He still comes running when you walk through the door but after 6 years he's rid of the pee :)

Anyhow, Shrimp is a growing being none the less. And being that better nutrition is clearly better for your own development. Why am I typing of Shrimp's eating plan? At my studio it's a common conversational piece to discuss meals, food and eating habits. I know strange right? At a fitness studio, discussions of food? It is a bit far fetched.

Well here's the strangest part: my dog eats nutritiously better than most people I know.

This morning alone, Shrimp has drank refreshingly filtered water, enjoyed organic free range eggs with orange and green peppers, and we just devoured some organic sweet pea's together.

Shrimp has had the equivalent of 3 servings of veggies for his size already and it's only 11 am.

How many have you had? Shrimp has already drank about 1 oz of water; at 6 pounds that's a lot. And he's supported his muscle function and repair with amazing amino acid structure in eggs. And they're organic free range to boot!

Later, he'll probably have high quality chicken breast, maybe almond butter, most likely broccoli or whatever other vegetable we have at home.

Why do I let Shrimp eat whatever I eat when I eat?

Because like myself, I understand Shrimp is a being that will only respond by the foods he ingests. If he eats terribly he'll feel like terrible and likewise become unfit. Just like you and I.

Now imagine your child eats terribly. They're growing still. Poor nutrition as in soda, fruit juices, Gatorade, chips, snacks, boxed store-shelf breakfast processed-bakeries and unhealthy portions lead to lesser than desired development, poor energy and brain function. Poor nutrition hinders study capacity, grades, mood, fitness and growth.

Why wouldn't I let Shrimp eat nutritious veggies and healthy lean protein sources, organic at that?

Because Shrimp needs better nutrition to survive at near optimal levels. Just like you do. More so our kids.

So, has my dog ate better than you so far today?

Have you had any junk or fast food before noon?
Have you had at least 2-3 servings of fruits and veggies before noon?
Have you had at least 1 or 2 servings of organic high quality protein sources before noon?

Have your children?
Or did they have Fruit Loops, a Pop Tart, a bagel, candy, fruit snacks, Special K bar, McDonald's, or some other marketed as healthy breakfast source?

I know you know better than to actually believe those manufacturers and restaurants. Dunkin Donuts and Starbucks are not healthy choices for breakfast. Heck ever.

Check your list, and make any changes necessary.

Rob

Metro Dash Boston 2010 Experience

2010-08-07T12:12:00.000-07:00

Tire Flips?

24" Box Jumps?

Tabata's?

Sled Drags?

Star Jumps?

Sounds like a session at Robert Belley Fitness in Marshfield. But indeed it was a event in South Boston at Condon Elementary on D Street this morning. The event? Metro Dash.

Designed by a Navy Seal, Sean (who by the way is a really cool individual and was a pleasure to spend over an hour talking with) that tests fitness enthusiasts on their capacity for both long distance running and body weight/apparatus exercises.

I will be honest with you. Going in I was excited about this. After receiving my preliminary information I thought this may be too easy. After completing it I underestimated the length of running involved and the terrain which made this fun again.

One of my major hiccups going in was that the rep counts and time finish is based on the honor system. For Sean, with his background, this is a no-brainer. The individuals who make it to his level rely heavily on trust and honesty to accomplish unbelievable tasks as teams and personal goals.

On the civilian level, f#$kers cheat.

So, he did instruct us before the event to keep people honest. Tell them if they're not doing something full movement. I executed this level of power during the very first Tabata challenge, at the corner of Seaport Blvd and Sleep Street. Gorgeous location and wonderful view of Boston. I was hitting the mark of 16 full body weight squats in 20 seconds and some people we're doing mini-squats. No go! I spoke up. But you have to. Or more will follow believing it's okay or commendable.

It's not fair, or even the same event, if some cheat and others perform the correct movements. It's frustrating to view someone next to you, or ahead of you, and know they cheated, but got away with it.

So I did what I could, without seeming too much of an ass, to help regulate exercise form.

After the push-up intervals, of 8 per 20 seconds for men, the run back to the start line was pretty challenging. I was running faster than normal and underestimated the effect of the squats earlier.

Challenge point 3 was "The Gauntlet". The 8 foot wall was my favorite to scale. Love hopping fences and tall obstructions.. and I got to twice this event! Totally rad!

Took about 6-8 minutes depending on your fitness but a challenging succession.

Now the entire route was cool because there was no route. You had to do your homework and figure out ahead of time what streets you would take to ensure the least amount of distance and easiest path.

Very cool feature unlike most road races. I'm not a fan of road races for myself because I find them relatively boring. But this was great for someone like myself who enjoys mystery and confusion. I'm weird, what can I say kids })

At challenge point 4, on Columbia ave near William J Day Blvd, we had to perform star jumps. Brutal when lactic acid is flodding your tissues. We did 76 in a row at Robert Belley Fitness this December. Really fun. Basically you squat down, touch your toes and leap up while opening your appendages so you resemble a star. These suck. Haha. I averaged 10 per 20 seconds. There was no set number but to just keep doing them. I asked the timer.

Next we ran along the beach to G Street. There we met a burning set of walking lunges in the sand, and a bear crawl back.

I told Sean it was great to do after so many events because in the Belley Fitness Challenge I had already planned on doing this and it was excellent for me to experience first hand. It sucked. But manageable obviously. Sean runs this route each city in advance. So he knows. Of course he's fitter than most ;)

Fifth we ran up G Street and navigated our way to the top of Thomas Park by the monument (commemorating the Patriot drive of British out of Boston). This is a spectacular location. Boston is so beautiful from this vantage point. Atop the hill we did sit-ups. Again, cheaters!

I did full sit-ups every set for the prescribed 10 each interval and others were doing mother f'n crunches and still claimed the same "Champion" medal at the end of the event. Total bush league. People disappoint me.

Even when my hamstring was pulling I laid my legs flat and muscled my upper body up past vertical. That caused my abs to cramp up. But worth it to know you set out and did something legit. Never cheat yourself.

But after we only had to run a half mile back to the start/finish line at Condon Elementary.

Narly right?

My hamstring started to pull, but thankfully the men I began running back with were motivating and kept my focus on not letting the pull detract me from slowing down. And I'm thankful for that. We just made the cutoff time by seconds of a "Champion" medal for "Dash Time".

Last, and self-created, was our jump over a fence to cut a street out. I loved it! We all scaled that thing with ease. Unfortunately the same man who encouraged me twisted hurt his Achilles on the drop and began hobbling towards the finish line. I helped him across the line. I would have rather sacrificed the medal to help another individual in need. He and I came across together and I hope I can locate a picture later of us doing so.

So all in all it was much more fun than I anticipated the night before.

Now shout outs:
The first pacers I met were a couple from northern Massachusetts, whom the gentleman runs his own fitness service. Ultimate Fitness I believe. Will have to find out more through pictures later. They were a tremendous help most of the race for me to keep pace. Totally needed that push. They finished ahead of me and they were a lovely couple.

I met a great couple from New Hampshire earlier. Gave the gentleman my Crunchy Peanut Butter Clif bar. Told him it would be his favorite bar by far by Clif. LOL. Helped Kelly, his wife, to begin foam rolling too. She was fast, and with foam rolling for her tightened muscles she will only become faster and feel better before every run.

I spoke with a upcoming fitness professional, Dennis, who interned out of the Crossfit at Fenway, near Fenway Park. Cool facility. I've seen it a bunch of times while driving to Red Sox games. He was a very motivating young man.

And after the event I spoke with Sean, the director and creator, and helped him pack up. It was an enjoyable near couple hours. Really got to learn his hopes for the event traveling across America and he was definitely one of the coolest cats I've met. Par for course too for a special forces individual. They don't speak much of their credits. They often blend in very well with society. But they have this inner drive and ability that is absolutely out of this world. Insatiable really. I talked a lot, go figure, but the little he did speak of I was truly appreciative for his time and allowing me to help him out.

So all in all, I suggest you try it yourself. You can go to http://www.metrodash.com/ and find your metropolitan on the list. Do it! The views of your city will leave you happy with your participation. Especially if you live out in the sticks or along the ocean as I do. Boston is majestic to view.

And by the way, the t-shirts you get totally rock!!!! They are absolutely form fitted for athletic people like ourselves. You'll look sexy in it ;) For sure.

Live the dream!

Rob

Metro Dash Boston 2010 Experience by Robert Belley of Robert Belley Fitness in Marshfield.

Marshfield Boot Camp Fitness? Does it Work?

2010-08-05T13:12:00.000-07:00

"Is my boot camp instructor hurting me or helping me?"

Accountability is a hard pill to swallow in fitness and eating. Let me ask you this, when was the last time you were truly honest with yourself while training or journaling your food entries?

Most people create what we refer to as food amnesia. In other words, when food is accounted for by typing or writing down (remember that thing we were forced to do as children to communicate without cell phones and type writers… what’s a type what?) it is clear to see where we flub up.

What the _ _ _ _ is that thing?

If you run off your memory you’re significantly at a disadvantage to maintain a helpful eating plan.

When I keep a journal I prefer to rock the #2 lead – Scantron’s evil plan to monopolize off of tiny cheese curl caked fingers and a Saturday morning animated educational system – to alleviate my caloric worries. You could use a pen but you’re nutritionist will most likely give check minus ya.

But logging means everything.

Especially if you’re trying to discover why you haven’t changed recently.

Remember, fat loss, weight gain, strength increases, performance enhancement are simple formulas. Just follow the protocol and results will happen. The more diligent you adhere the faster results unfold. And if they are not coming real world quick then you can track exactly where you messed up (Oreo’s don’t promote fat loss?).

And for training, if you’re not working with a professional who is monitoring and tailoring your program then you must follow a program fully to ensure the best results. Just winging it everyday at the gym will leave you ultimately frustrated.

Especially in boot camp settings. As much fun as they can be for classes it’s still “mass fitness”. No specification whatsoever. You’re eating plan better be rock solid to incur significant results.

And these days with boot camps popping up in everyone’s driveway, parking lots and recreational areas it’s no wonder more and more people are sweating but at what expense? Has anything really changed physically after the first month? That’s where tailored guidance and care helps.

Luckily at Belley Fitness I’ve noticed the population recently and developed a new program for my clients to ensure constant results over camps. If you’re interested just drop me an email at rob@rbfit.com. Or call 508-944-3104.

But either way you’re only as successful as your weakest link. If it’s eating than you will be holding yourself way back. If it’s randomized fitness all the time then you know you need specific fitness. Customization really.

Don’t get me wrong, I love camps. I instruct about 10-12 sessions per week, but they have their limits.

Instead following a program, as my private clients do, accelerates results. Much faster indeed when eating properly is accounted for.

So live the dream, and don't let your fitness sessions hold you back.

Attack, plan, and get the best results you can.

Rob

Robert Belley Fitness, 1775 Ocean Street, Marshfield, Massachusetts
Offering Semi-Private Training, Group Personal Training, Boot Camps, Pilates, Yoga, Youth Athlete Enhancement

Fitness Sex

2010-08-05T11:30:00.000-07:00

Everybody’s doing it. Blue and pink balloons adoring neighborhood mailboxes prove it. You know they’ve been up to something… or at least did once. And the failing institution of marriage is proving that people want to have sex again with someone they like. These are just stats people. No personal attacks. ;)

And I’m not sure if you’re like me, but I actually get in better shape when I’m in a relationship or dating. I know most people tend to fall out of shape once they’re settled in but I try to improve my fitness and physique for my girlfriend. I feel she deserves the most amount of fun possible so why not let her have it.

So, how can you increase your abilities to shine and stay in the game too? Let’s sack this from two positions.

First, men, because we need the most help right ladies. You can thank me later. Just name a kid after me or say my name out loud or something.

Men have longevity control issues in the bedroom. It’s usually the number two complaint I hear amongst female clients and friends. Unfortunately Number one is unfixable by fitness gals. Cosmetic surgery just isn’t practical.

So let me introduce interval training and long steady state cardio to alleviate this.

Basically, the fitter you increase your VO2 max, the greater your odds are of not losing your wind when she needs it most. I was once kicked something fierce in my quad (front of thigh) when I was younger. Chick was psycho; had to laugh after. Not every girl can reach happiness as quick as the other so making sure you don’t tucker out is a huge bonus guys. Plus it gives you more time to play. Who doesn’t love to play more? Not this kid.

Second, triceps, glutes and chest strength must be improved. No doubt about it.
Glutes being the most important of the three because their prime movers when it comes down to it. And it’s amazing what stronger triceps can do for many different positions. And chest, well, women get to see and hold very little during so we may as well give them something worth looking at fella's.

For your interval sessions try this-->
40 seonds of work followed by 10 seconds of rest. Rest 60 seconds and Repeat
Add this to your normal workout schedule twice per week...

A1) Push-Up
A2) Single Leg Deadlift (rest 5 seconds between legs)
A3) Plank (increase difficulty accordingly)
A4) Close-Grip Push-Up
A5) Hip Lifts
A6) Spiderman Climb (keep the hips down)
A7) Kettlebell Swings

12 Minutes will absolutely make your partner a happier person ;)

PS - Try and throw in some interval runs too. Find a great interval running program and knock it out twice each week. Make sure there are spikes and lows. That's how play time is right?

Girls, well you need no improvement at all you’re just perfect.

All kidding aside, here’s what will help you to help us enjoy some extra play too. Everyone needs work; everybody. Play nice.

Women could improve glutes and inner thigh strength, tighter abs (to stare at and handle easier) and a toned upper back (it’s just sexy - that’s all).

Now if you truly want to improve your sexual strength the art of making the perfect sandwich mid-play would help wonders but that’s a culinary lesson for another time.

And I’m not so sure the cable channel would let me film that. But I’ll ask.

Here are some movements to increase everyone's fun-->
20 seonds of work followed by 10 seconds of rest. Rest 60 seconds and Repeat
Add this to your normal workout schedule once per week.

A1) Triceps Push-Up Hover (hold the bottom of a push-up, hovering 3 inches off the ground)
A2) Pendulum Step-Ups (rest 5 seconds between legs)
A3) Plank into Downward Dog(Perform this for 20seconds each - no rest)
A4) Chin-Ups
A5) Reverse Crunches
A6) Single Leg Wall Squat Hold
A7) Kettlebell Swings

And of course both parties can benefit greatly from kegel’s (help strengthen the pelvic floor). "Your pelvic floor is insatiable", one of my Rockstar clients and me use this phrase jokingly. They're very simple and easy to perform. They can be done while driving, sitting at work, cleaning, cooking, using a Flowbee, praying, and of course while reading your favorite Robert Belley blog post.

(She's kegel'ing right now )

Simply contract, and relax the muscles right around your lower regions. Everything should flex if you know what I mean. Hold for 5 seconds, relax for 5 seconds.

Continue for 5-8 more reps and build up to 3 sessions a day. If you can hold for 10 seconds go for it hot shot!

Well I hope this latest installment of Mr. Roger's neighborhood helps you figure out how to tie your laces, button down your sweater vest and most certainly be friendly to neighbors ;)

Increase your fitness, increase your fun.

Live the dream,

Rob

Belley Fitness, Marshfield, Massachusetts

Update to Apple store Hingham, Massachusetts

2010-08-03T17:57:00.000-07:00

So I went back into the Apple store in Hingham, Massachusetts.

After I was told to wait in the right corner of the store, for which inevitably became 20 minutes after my appointment time, I was greeted by an associate. Mind you there were over 10 associates working, and people who obviously came in after me we're being helped before me which was really frustrating.

But after my extended wait, some explaining of my iPod's malfunction again, I was given a new iPod free of charge because the device was still under it's one year warranty.

I am happy. Satisfied indeed to have an iPod for my fitness studio again.

But the funny thing is that my main concern, what I felt was the most dangerous malfunction, wasn't even included in the tech's error report. The device gets really hot. Hot hot! You should feel the heat generating out of it. It's alarming.

I would guess that something that feels as if it could catch fire would be a major concern. Instead, the jacks we're the labeled reason for my return. No mention whatsoever of what the majority of conversation and explanation was of my visit.

I'm guessing this was done on purpose so Apple can hide figures on their end about the risk of their product potentially creating a situation. If people post it online in forums it could be make believe. If it's not in Apple's reports then it's truth. That's my guess. I could be wrong though.

By the way. The iPod was only 8 months old. Malfunctioned pretty quickly.

But I have a new one and for $59.99 I can extend the plan for another year starting in November. Let's see if this one lasts beyond the next 8 months.

My previous 80 gig lasted 17 months before it malfunctioned... just past the warranty. Ha ha.

Keeping my fingers crossed.

B.Good, Apple, REI Hingham health and fitness

2010-08-03T15:41:00.000-07:00

So I had to run to the Apple store in my local Hingham, Massachusetts tonight. Actually I had to run to REI as well – needed a Camel Pack backpack for my camel bladder for Metro Dash on Saturday in Boston.

First let me just say this, when approaching a business it drives me nuts when associates speak to you as if you’re two years old. This happened at both locations. Seriously.

The associate at REI spoke to me in a way that was so condescending… about back packs. How ridiculous is that. I asked if I could purchase a Camel Pack backpack, without having to also invest in another bladder (the bladder holds the liquid). Basically he acted as if I were an ass for even asking if that were possible. Seriously, you sell outdoor toys, I’m not asking for the blueprints to the Pentagon. Just say “yes sir,” or “no sir”. And then help me find what I’m seeking for. After I was assertive and gave him a friendly slap on the back he settled down and helped. I’m hoping he was just having a bad day and this wasn’t par for course.

Second, my 160 GB iPod Classic has been getting really hot and the dock connector, and output jack have been malfunctioning. Only if headphones are used will the output jack even work. Plus it’s frozen a number of times recently and it’s only a 1 ½ year old iPod.

At the store you would have thought I told them I was going to grip their sister like a bowling ball and cheat on her with their mother. Dad filming obviously.

They said, “That’s strange, we don’t usually get this. It’s acting on the fritz that much?” I had to say “Are you being sarcastic?” Apple, “No, this usually never happens. It’s over heating?” Me, “I looked online and apparently this happens all the time. It’s the biggest malfunction of iPods. I now two people who have come here in the past couple weeks with the same issue and discussion boards all over the internet have the same issue.”

Then I was told I would have to wait over an hour to speak with someone who could fix my iPod because of the line ahead of me for the IT guy… and they’ve never heard of this??? Funny...

So in my wait, I decided I would try the new B.Good eatery that opened in the same Derby Street Shoppes. B.Good slings grass-fed burgers at a reasonable cost (about $6.50 - $9). I ordered the West Side: avocado, tomato, salsa, burger, on a toasted wheat bun.

Basically it’s a 458 calorie burger but I would assume it’s a bit more. There was so much salsa or avocado on my burger that my tomato slices slid out with each bite and the salsa dripped out everywhere.

None the less it was tasty.
I did order it medium rare and it was cooked medium, but I did enjoy it.

But something I took away from this experience at B.Good is be careful what you order. Even though they tout being healthy and nutritious, which some of their menu is, like every other establishment you could get fat here.

If I ordered like a normal person, more than just a burger (i.e. fries, drink, etc.) I could have easily had over a 1,000 calorie meal. The 24 oz milkshake is over 1,000 calories and the fries I believe around 300. So you have to be careful.

I definitely recommend trying the eatery but beware what you order. Maybe go with a friend and split a burger and fries and drink. That way you can still sample the menu and not demise your fat loss efforts.

Every calorie counts. Even if it’s dense nutrition over indulgence will certainly show itself on your hips, waistline and butt.

As for my iPod, I’m about to find out in a few minutes.

I’m typing this blog post atop the hood of my car, at the back of the parking lot near the Summer Shack and Barnes & Noble. Love Wi-Fi :)

Stay tuned for results!

And live the dream,

Rob

Marshfield health and fitness resouce for the south shore.

Metro Dash Boston 2010

2010-07-29T21:14:00.000-07:00

So about two weeks ago I received an email from Sean, the Director of Metro Dash. He asked if I would be interested in entering his race.

Now being in my fortunate position I get alot of these from different race directors and event holders. Between fundraisers, charity runs, fitness product suppliers, and so on and so forth. So every time I'm a bit skeptical of an event legitimacy.

But after checking Metro Dash out I decided I will be entering the 2010 Boston event on August 7th in South Boston.

Below is a picture of the flyer.

It should be a 10k (6.2 miles) with interval workouts intermixed at scattered physical challenge points. And fancies something rather cool called The Gauntlet: an extreme urban obstacle course.

I'm actually pretty excited about this race. Not as much as I was for Death Race but still ambitious.

This is the email I received from Sean:

Hi Rob,

I am the race director for Metro Dash which is an insane 10k urban obstacle course. Metro Dash will be crushing souls in Boston on 8/7/10. The event was specifically designed for CrossFit, boot camp, and other similar style functional training gyms. Metro Dash is the ultimate test of athleticism. Competitors run city streets in search of scattered physical challenge points, power through intense interval workouts, and conquer "The Gauntlet," our extreme urban obstacle course. I have no doubt that your clients would be very interested in this event. Registration is currently open and is capped at 200 athletes. We also give competitors the option to fundraise for the Navy SEAL Warrior Fund in exchange for a discounted registration.

Please check out www.metrodash.com for more information about the event as well as specific information for Boston. I have also attached a flyer to this email if you would like to print it out and share it with your gym clients. We offer a great race and rely on word of mouth marketing to get the word out about Metro Dash, so any assistance you could provide would be greatly appreciated.

If you have any questions please feel free to email me.

Cheers,
Sean

That being said I'm entering.

If I like it you'll know about it and so will my Marshfield fitness studio clients at Robert Belley Fitness.

I'll keep you posted to my experience ;)

Till then, stay cool, and stay dry,

And live the dream.

Rob

CANDWICH... Goodbye Beach Abs Marshfield, Hello Cellulite Thighs

2010-07-29T20:30:00.000-07:00

There is another sign the Apocalypse is upon us...

Meet the CANDWICH Marshfield.

Due out later this year in US convenience stores. It triumphs in peanut butter and jelly (strawberry or grape), BBQ something and may come with a candy surprise in the can too!!

No idea of its nutritional quality yet but I'm sure it'll be adding fat to hips and going straight to the cellulite of the bum.

And I'm not so sure a sandwich from a can will be tasty. As much as I'd hate to admit it, I'd rather eat a Double Down from KFC or maybe something from Fear Factor. At least I'd be assured of getting something fresher.

So which flavor would you rock first Marshfield?

Grape?

Strawberry?

BBQ?

I love the taste of aluminum.

And imagine the candy surprise inside??

I miss Cracker Jacks and old school cereal boxes. This could seriously fill a void from my adolescence that Cosby Show reruns and Sam Malone one night stands haven't.

But if the prize sucks at least we still have fortune cookies :)

Always a bright side!

Hey, eat a sandwich kid.

But don't forget your 7-Eleven coffee corn dog that squirts from a Reddi Whip aerosol can. It's _ _ _ _ _ _ _ delicious.

Live the dream street meat lovers ;)

Rob

PS - Please do not feed this to your kids. I would never watch an animal eat this yet alone a growing, developing human being.

Marshfield fitness at Robert Belley Fitness. A great place to work off CANDWICHes

SALT - Angelina Jolie's Fitness

2010-07-25T09:10:00.000-07:00

If you haven’t seen the movie SALT yet I highly recommend it.

Angeline Jolie (35), i.e. Evelyn Salt, does an amazing job with the characters level of fitness and combative skills.

The role was originally intended for Tom Cruise, but after Tom backed out of the project, the script was rewritten to fit Angelina Jolie. Brilliant choice. She totally nailed it.

“I’ve always been kind of slight, but I’ve always loved to run and jump around and be physical, so action roles are not a huge challenge for me," Jolie said at a recent press junket. "I enjoy them."

To become a relentless action star she trained within two-hour sessions, five days a week. Her trainers used strength and fight training to prepare for the physical demands of the stunts involving safety cables and wire rigs.

"I got really lucky early in my career that I got offered roles where I could train for fighting," she says.

I also wouldn't be surprised if her training involved plyometrics (quick ballistic bodyweight activities) as well as low rep weights and a mix of interval training.

I also discovered she ate a 70% carbohydrate rich diet pre-filming. Once filming ensued she lowered to a 60% carb intake and her training also cut back to four weekly sessions over lunch breaks and weekends.

'SALT IS FRAILER THAN HER RIVALS SO I MADE HER MEANER'

Her stunt trainer Simon Crane has disclosed “Our strategy was she has to have 70% carbohydrates and 30% protein diet with an anaerobic training regime as opposed to aerobic, so she can put muscle on without losing weight. Sticking to four or five meals a day routine as much as possible. Then when she reaches a good body level that we like, we change it to 60%/40% favoring carbs. No junk food, no empty calories, and alcohol only on weekends.

"The physicality had to change," she says. "I’m smaller than everybody, so how do I go up against a bunch of men without looking silly? How do I fight?"

Angelina added "We made her meaner than a guy, and dirty. She uses the walls, the fact that she’s lighter and can throw herself around. It’s the Chihuahua up against the big dogs.”
For a woman with 6 kids and a super fit husband she recently told OK! Magazine "I love martial arts. They are ideal for children because they teach them discipline and perseverance. My son [Maddox, 8] is already starting to go to class."

Angie learned a combination of Muay Thai and Krav Maga initially. Her team then picked the moves she was best at and combined those to create her amazing fighting sequences.

SIDE NOTE:

Marshfield fitness trainer Robert Belley of Robert Belley Fitness has recently been honored with a blog over at 93.7 MIKE FM, Boston radio. Look for his blog to begin this week.

Death Race

2010-07-15T12:34:00.000-07:00

This will be brief...

June 2009... Decided to enter Death Race 2010.

Fall 2009 - Spring 2010... Trained with Purpose. Ridiculous Purpose

June 25, 2010... Created a nutrition strategy to work brilliantly on June 26, 2010 (Death Race day)

June 25, 2010... Death Race coordinators threw us a surprise event. 9 hours early.

June 25-26, 2010... I reached a level of dehydration so severe it took me until 2 days ago to finally recover (15 days).

June 26, 2010... After numerous attempts to quit due to severity of dehydration my alpha Mike Signori wouldn't let me quit.

June 26, 2010... After 25 hours and 34 minutes of the coolest mayhem I've encountered to date I officially reached my "time of death" at 8:34 p.m. on Saturday night.

June 27, 2010... I decide to enter Death Race 2011. This time understanding they may make us start earlier thus my nutritional strategy will reflect a practical approach.

Conclusion:
My nutritional strategy completely backfired, thus resulting in a dehydration issue which led to a failed finish. But a remarkable experience.

Summer 2010... Training with a greater purpose ;)

Link to short video of this years race...
http://www.vimeo.com/13142263

Type password - run - to view video

Robert Belley
http://www.rbfit.com/

the evolution of fitness in Marshfield.

Marshfield Beach Abs equals Consistency

2010-05-03T19:13:00.000-07:00

I'm not sure about you, but I spent most of my weekend at the beach Saturday and Sunday between Marshfield's Rexhame and Fieldston beaches, and Nantasket.

Fun indeed! Eating atrocious...

Saturday afternoon included pizza and ice cream. My two favorites.
Saturday night beer and and a host of foods I'd rather not mention. Haha.

If you Like Fruity Pebbles cereal do not drink Leinenkugel's Sunset Wheat Beer...
You'll be too happy and may drink the equivalent of eating a box of those crazy colors

But, in order to justify my horrible decisions Saturday, I had to FAST Sunday.

Stinks, but if you want to also keep your body fat low you'll have to sacrifice for your disastrous diet actions.

I probably consumed about 12,000 calories Saturday. No joke. And very easily I might add.

The coconut chocolate frappe alone must've been a sugary-fat 1,100 calories. Not to mention the Johnny B Good large scoop I had on the side. The beers easily toppled over 2,000. All after 8pm.
Pizza was a delicious 1,000. And if I told you about the liquor, barbecue, chips, cheese dips, popcorn, chocolates, candy bars, olives, feta cheese... it wasn't pretty.

But hey I did eat an apple, orange and banana :)

But overall downright terrible.

Should you eat like this?

I don't believe it's healthy for you... unless you're eating great the other 6 days of the week.

But if you're not, you may want to look into "fasting".

I use fasting to help my liver recover a minute, spread out the calories over a couple days, cleanse my system a bit, and to really focus on absorbing lots of water.

Of course, before fasting a full 24 hours, be sure to try a smaller 12 hour period first.

See how you feel and keep a record of your mood, hunger, energy swings, etc.

I commonly have little problem once I commit my mind to the fast.

And I'm sure you're going to have little problem doing so as well.

But I promise if you do it, especially following a large night of drinking or terrible overindulgence with calories, you'll feel a hell of a lot better that day and the following day. Not just mentally about your guilt but physically it's liberating not having to worry about eating, cooking, and taking time to plan meals.

So keep you beach abs for the beaches in Marshfield this weekend.

Fast or go home ;)

Live the Dream my friend,

Rob

PS - I wanted to run to burn off the extra fat I stored Saturday, but it was over 90 degrees Sunday, and after all those tasty beers, I was nervous of dehydrating myself and creating a massive headache or cramping up. So Fasting to keep my beach abs was my only option.

Marshfield Pizza, Belley Fitness Fast Food

2010-04-27T12:38:00.001-07:00

As you already know about me, I love pizza!

So much its my number one cheat meal throughout the week. Ha ha. It's true. Multiple offenses with cheese, oil and carbs. Ouch!

But heck, it beats a Whopper or Big Mac on the waistline.

I stick to cheese as my go-to slice, but on occasion I'm known to spread my taste buds beyond basic service and indulge in fancier, richer options.

If you're gonna go fast food, go with a slice of cheese pizza.

It's might be the best 250 calories you can consume if you're head aches for fast food. Hey, I'm a modern realist.

If you have them throw some veggies on there you'll also net a few gram points of fibers ;)

Love it!

This video makes me chuckle.

Commonly these guys rock the high five, as you know I've trademarked at the end of our workouts together. But for one webisode, they Houdini'd pizza! I may be there 3rd almost twin.

Robert Belley Fitness in Marshfield specializes in High-Fives and Pizza Devotion!

Live the Dream,

Just not around your waistline ;)

Rob

New Marshfield Personal Trainer at Fitness Studio, Health Club

2010-04-26T17:37:00.000-07:00

Alright. So sometimes my casual approach to instruction at the studio is met with a myriad of criticism. Often leaving me vulnerable, shaken and holding onto my TRX straps for comfort and solace.

Well. I've had it.

I'm an emotional being cemented in feelings.

I've hired a new trainer.

He's a celebrity too!

Please welcome Robert Belley Fitness in Marshfield's newest addition to the team.

He's got the fury of Tara.

The tenacity of Patti.

The fitness kung-fu of me (Rob).

Here was his video upload from the interview process required of all potential Belley Fitness instructors.

Let's all welcome Vinnie to the team.

And pre-warn the town of Marshfield that Robert Belley Fitness insurance policy has been accordingly increased ;)

Live the Dream Marshfield,

Rob

Marshfield Fitness Newsletter Physique Report has a New Look :)

2010-02-03T08:24:00.000-08:00

Hello February!

With the new month comes a few new changes at Belley Fitness studio helping to improve the Marshfield fitness landscape of health clubs, fitness centers, personal training studios and youth camps.

One of my tiny new changes is a new look to the newsletter logo for Marshfield fitness enthusiasts.

Here's it is:

I like it :)

Do you?

It still encompasses the original logo (inspiration of the male/female silhouettes), with the new tag line of the studio, CHALLENGE YOURSELF.

As the company has evolved so has the image.

Helping people discover they can always do better, always give more, and find results faster, is a small portion to our success.

I hope this logo is one small motivating change.

Live the Dream,

Rob

P.S. - BELLEY FITNESS TRIVIA:
The silhouettes from the original logo were taken from a photo I had of myself and Jessica Compston in New Hampshire at Echo Beach. It was our shadows in the water while standing on a tiny bridge. I felt it would make a really cool logo seeing it was that camping trip I decided to create Purely Physique/Robert Belley Fitness.

Thank you for your continued support ;)

Also New at Belley Fitness:
New Body New Life 2010
My Insanity Workout

Insanity Workout :) Lactic Threshold 10 lb. Rope Med Ball Break

2010-01-29T07:21:00.000-08:00

Yesterday I had a great workout.

I've been building up my lactic threshold a bit.

So I'm extending my normal 15 minute workouts to near 30 on some days.

It was supposed to start with Med Ball Rope Slams, then Deadlifts, then DB Deadlifts.

However, my med ball broke yesterday... ONLY 12 Days OLD!!!!!!

Company is sending me a new one in the mail. Free of charge... We'll see how long this one lasts ;)

Here's video of the break :)

Here's yesterdays workout:

Circuit:
Extended Sets
1A) Incline DB Press --> Flat DB Press --> Med Ball Push Ups -->
Floor Push Ups
0-30 seconds Rest
1B) Ring Pull Ups --> Bar Wide Grip Pull Ups -->
Neutral Grip Pull Ups --> Band Pulldowns
0-30s rest
1C) Band Resisted Bear Crawl Run Outs (30s) --> Jump Rope (1m) -->
Airdyne (20s) --> Flights with Crab Walks down (4)
Rest 1 minute

REPEAT ABOVE for 3 TOTAL SETS

I finished the workout in about 18 minutes

Everything till failure Minus 1C) My metaboilic/lactic acid training

www.myinsanityworkout.com
my insanity workout

Marshfield Turkey Workout - Food Pantry Results

2009-11-25T08:45:00.000-08:00

Hey all!

I want to thank all of you who contributed to the Turkey Workout Donation!!!

I am overwhelmed at your generosity :*)

You all helped make a HUGE difference for at least 12 families tomorrow, that in itself, is brilliant and beautiful. Thank you.

Here's the stats from our collection,

12 Turkeys
27 Canned Foods (cranberry sauces, whole kernel corn, sweet peas,etc)
3 Bags of Stuffing
14 Boxed Foods (scalloped potatoes, penne, deserts)
2 Packets gravy mix

Robert Belley Fitness, all its training family and friends, instructors and loved ones must seriously be thankful for everything that has happened here the last 2 weeks.

Thank you so much for EVERYTHING!!

I'll see you all tomorrow morning at 9:00am for our Turkey Workout :)

Love you all,

Rob

Article: Marshfield Turkey Workout - Food Pantry Results
Marshfield Food Pantry, Turkey Workout

Mount Washington Climb New Hampshire - November 21, 2009

2009-11-23T11:09:00.000-08:00

So this past Sunday I was led by one of my brothers for life, Captain Michael Signori, up to the summit of Mount Washington in New Hampshire.

Mount Washington is the largest peak in the northeastern region of the United States.

The peak is 6,288 feet above sea level (1.19 miles).

The entire round trip is about 8.1 miles from the base we began at off rt. 302.

We made it up in 3 hours and 2 minutes. Came down in equal time. We couldve come down faster, but, unfortunately, I went up in really unsupportive boots, eventually injuring my MCL on my right leg, and later hurting my ligaments in my left leg.

Each step back down was excruciating. I swallowed 3500mg of ibuprofen at the summit hoping it would help... not sure it did in the immediate sense :)

Below is some fun footage of the climb during the last 30 minutes upward. This was probably some of the easiest parts of the climb, sorta. Although, the harder parts I couldn't hold a camera and pull simultaneously so... those weren't depicted.

I look forward to this climb again, or better yet, the more challenging routes, like the ravine.

WARNING:
EXPLICIT LANGUAGE in VIDEOS BELOW:

The Climb (about 3 minutes)

ROCKY IV - DRAGO!!

Marshfield Year One Anniversary, Belley Fitness

2009-11-16T04:25:00.000-08:00

Yesterday was a landmark day for Robert Belley Fitness studio in Marshfield:

It was our 1 Year Anniversary!!!

I’d like to take this moment to thank all of you for training at our private family studio. It’s been a fun and growth year for us, and most importantly, it’s been a year of bonding and continued support for everyone, from everyone.

What I think about the most, in my spare time, when reflecting on the Marshfield studio, is how people from different walks of life have come together, who may not have bonded elsewhere, have. It warms my heart to see women encouraging each other, advanced or beginner, to help each other out with recipes, workouts, fashion/shopping tips (LOL) and more.

When people bond, I feel the studio has made a greater impact. For me, it’s personally not about the numbers, or the trend, or even the financials… it’s about the experience.

The past couple of weeks I’ve had the opportunity to workout at a city gym, and it reminds each time, why I’m ECSTATIC TO NOT BE ONE OF THOSE ESTABLISHMENTS. It’s stale, non-inviting, outdated, and non-communal. Despite their best efforts, it’s not personable.

For me, personal training IS PERSONAL. Even in boot camps it’s still personal.

So, I just want to thank all of you who have come through our doors the first year of enlightenment, and had the opportunity to smile and laugh while achieving your goals.

You all make me a better person.

Without any of you, I wouldn’t have this opportunity. And some have given me this precise-opportunity those first few weeks who deserve complete recognition: Captain Michael Signori (with Tanya Gillick’s helping too), Mom, my brother Mike, Jim, Hai Ngyuen, Richard Vaughn, the ‘core’ first girls of Robert Belley Fitness studio in Marshfield (Patti N, Tara (K) B, Karen M, Melissa L, Joanne L, Tina M, Katie O and their children, husbands and fiancés), Dominic Riccarelli, Wayne ‘Buddy’ Richard and Bill Eckhardt. Of course, since the first couple weeks, many and many and many have been just as integral, although, the list would be forever long 

But please know, in my heart, some of you hold the deepest love, indebted admiration, and respect for your talents and beauty.

As I’ve said in many emails and correspondences of text and written notes/letters, Robert Belley Fitness is the sum of all our energy, beauty and cohesiveness. WE ALL BRING SOMETHING SPECIAL TO THE STUDIO. It’s a second home, a place to feel comfortable, a haven of remarkable efforts and an escape from the lesser moments of the day, to laugh and share stories.

We are very much a family.

I thank you all for that.

I hope you all have a great Sunday, and I’ll send a more familiar newsletter later this week, with updates to help you progress.

Live the dream (LTD), ;)

Rob

Title:
Marshfield year one anniversary, Belley Fitness

Marshfield Food Pantry Turkey Workout, November 26th, 2007

2009-11-06T05:01:00.000-08:00

The Turkey Day Workout
A Serious Damage Control Workout Before the Big Feast

This is a hardcore boot camp workout built specifically for this special occasion ONLY. It's a COMPLETE BODYFAT INFERNO meant to maximally torch calories, boost metabolism, and deplete muscle glycogen stores that will go a long way to allowing room for some holiday treats! It will be a once-in-a-lifetime workout to remember that you can share with any interested friends and family- all you need to do is donate a turkey the week before to feed a family in need!

What is it? The Turkey Day Workout- A Serious Damage Control Workout Before the Big Feast

When is it? Thursday, November 26th at 9am at Robert Belley Fitness in Marshfield

Who may attend? Any boot camp members who donate a Turkey by Thursday November 19th may attend this special workout and may also bring any special friends or family who want to take part.

ROCK IT for Turkey Day!

Rob

These Turkeys will FEED hungry Marshfield Families through the Marshfield Food Pantry.
Robert Belley Fitness, 1775 Ocean Street, Marshfield, MA
508-944-3104
www.RBfit.com

Marshfield Food Pantry
781-837-0359

Workout: Sexy Back for Strapless Dress

2009-11-04T08:33:00.000-08:00

I don't know many things sexier on a woman than a strapless dress or a dress with an open back.

The upper back is beautiful and when tight displays a total edge of confidence and strength in a woman... well at least to me.

When the rhomboids nestled between the shoulder blades are flat and you can see the spine line down toward the lower back I find that to be a woman who eats clean, takes her fitness to another level and totally thrives off feeling beautiful. It's one of the hardest areas to reduce body fat. There's no faking it there. Either you've done your work or you have some left to go.

But it's one of the "truth points" as I like to call them of the body.

Areas where there is no denying whether or not the plan has been followed.

So in my adoration for the female back, I'm putting a workout down below that is also part of my In and Out Workouts series.

Incorporate this workout into your routine once a week, and engaged with a Fat Loss meal plan you're back will be sexier than ever within weeks.

FEMALE SEXYBACK WORKOUT
... after a thorough dynamic warm up

A1) Face Pulls ~ 15 reps
A2) Inverted/Bodyweight Row ~ 12 reps
A3) Single Leg Burpees ~ 20 seconds per leg
Repeat this circuit after 30 seconds of rest 3 times

B1) Single Arm, Single Leg Dumbbell Row ~ 8 reps per arm
B2) Flings ~ 40 seconds
(like jumping jacks but arms move horizontally/across body, and feet crisscross)
...use a light band if possible
B3) Kettlebell Swings ~ 12 reps
... or Dumbbell Swings if Kettlebells not near
... USE A HEAVIER WEIGHT
Repeat this grouping after 30 seconds of rest 3 times.

Implement this Female Sexy Back workout into your training schedule and you'll begin shaping and firming a sexy and stunning upper back. Once you engage in 'sexy upper back' you'll never wear another dress with a strap again. Entice eyes... you'll find it motivating.

Rob

Marshfield's Most Trusted Fitness and Fat Loss Professional
http://www.inandoutworkouts.com/

Robert Belley Fitness
1775 Ocean Street
Marshfield, Massachusetts

Two Hard Workouts

2009-11-03T10:24:00.000-08:00

Yesterday I had two hard workouts!

Quick, but tough workouts.

They followed in the frame of my In and Out Workouts.

Each lasted just under 15 minutes.

The first, was the Challenge at the studio around 1pm... the first attempt at it.. took me 8:42. But it was 8:42 of hell! You can see a sneak peek of the challenge by clicking here.

Or viewing below:

The second, was my DelMonte inspired workout I'm following about 5pm.

Here's what I did:

DB Incline Press x 4 reps
Single Leg Front Squat x 4 reps
One Arm DB Row x 4 reps

It was great.

I did 5 sets of the above exercises.

I really dig front squats and single leg squats over back squats with a traditional barbell... especially since I've suffered traumatic back injuries in my mid-teens and early twenties.

If I had a safety squat bar I'd probably do them more, but I do just fine with unilateral training. Besides, we walk and run on one leg at a time, why not train on one leg at a time?

Today's workouts have been consisting of lots of foam rolling and dynamic stretching to loosen everything back up.

If you're not paying attention to your soft tissue quality, I'd advise you do so soon. It's highly important, especially if you want to recover faster from your training sessions.

Keep your head up, and don't forget to nail it in your own sessions ;)

Rob

PS - I'm very proud of Gail at the studio! She had a great first month of losing a number of inches at the studio :) Very proud of her!

Fast Friday Fat Loss Halloween Candy

2009-11-02T10:35:00.000-08:00

Hey y'all :)

If none of you have had the chance yet, you can still check out this past week's edition of the Fast Friday Fat Loss with Robert Belley (me).

Just click here to be redirected to the page :0)

This is all part of the In and Out Workouts and Marshfield Fitness / Robert Belley Fitness network.

Have a great Monday,

Rob

PS - THROW OUT YOUR CANDY!

Marshfield's Fittest Tara?

2009-10-30T07:01:00.000-07:00

Is this girl Marshfield's fittest?

Damn I got beat again by Tara!!

There's only one problem with training someone who is ambitious... eventually they begin to surpass you in things ;)

Haha.

This chick has done it again to me.

This time she beat me by a full 4 minutes and 25 seconds.

what can I do?

I can do it again that's what!

LOL

And I am. Today.

Keep your eyes peeled...

I'm digging deep as Captian Michael Signori would say...

Gonna pull something out that will hopefully at least get me within a minute of her time...

I have a new strategy too...

After watching Tara go I think I've gotta better plan this time.

Tara is the Champion....

Again :)

Rob

Marshfield Fitness

FLEX, a Hard Pill to Swallow

2009-10-30T03:30:00.001-07:00

Yesterday I was at CVS in Marshfield, picking up some candy for the studio... Hey, it was dark chocolate :D... and checking for the latest issues of Maximum Fitness and Men's Fitness.

Making sure people can read the latest articles I've had go to print :)

While there, I bumped into a kid who was looking for the latest FLEX magazine.

Thankfully they didn't have it.

Unfortunately, I couldn't convince him to pick up an issue of the other two magazines. Each of which would have better served him in his pursuit to a more natural/normal physique.

The men in those pro bodybuilding magazines are beyond natural human capabilities.

Their physiques are just too wild.

The kid looking at them will never look like any of those bodybuilders as hard as he tries, unless, he does exactly what they do outside of their workouts too.

That's a hard price to pay and a tough moral pill to swallow.

But instead, this kid may end up turning his wheels, growing frustrated with his supposed "lack" of genes or "lack" of muscle-building capability or not being on the right protein powder or stack of supplements. All junk and pointless to building a naturally muscular physique.

And it's not his genes at all.

He just doesn't take any illegal enhancers to create that "type" of FLEX magazine body.

I wish I had a copy of the movie, Bigger, Stronger, Faster to give him.

It would save him years of mental torture and self-destruction.

Go natural or go home.

That's my motto,

Rob

Robert Belley
Fitness Magazine Advisor
Marshfield Fat Loss and Fitness Expert

Fast Workouts, Vince DelMonte Influenced

2009-10-29T08:55:00.000-07:00

So yesterday I ddecided I'm gonna run through a quick little program developed by my colleague Vince DelMonte.

I need some inspiration and when I'm more vascular and muscular I usually feel better about myself.

Hey, even us motivating fitness pro's need a pick-me-up :)

So yesterday I ran through a quick dynamic warmup, then a few starter sets, then hit this workout:

1A) Deadlifts x 4 reps (185)
no rest
1B) Shoulder Press x 4 reps (25)
no rest
1C) Pull-Ups x 4 reps (BW)

rest 60 seconds

repeat for 8 sets... I only did 5 though

It was good. I didn't go crazy though.

As you can see from weights above.

And I still finished under 15 minutes ;)

Just like my In and Out Workouts over at http://www.inandoutworkouts.com/

So no excuses,

Live the Dream,

Rob

PS - If you serisiously find it difficult to grab free time to get your training session in, just head over to http://www.inandoutworkouts.com/ and I'll hook you up with some fast workouts.

Rob Belley Fitness
Marshfield's Fastest Fat Loss Studio

Cassandra Forsythe-Pribanic Thank You for the Great Laugh :) ... Crossfit and Couch Video

2009-10-27T16:59:00.001-07:00

So, we have to thank a friend, Cassandra Forsythe-Pribanic (New Rules of Lifting For Women) for posting this on her facebook. I had to post it everywhere I could... this is brilliant and funny.

I will not say much more, but if you are a female, or not, and want some great fitness and nutrition resources go to http://www.cassandraforsythe.com/

She's intelligent as anyone in this industry comes.

Just check her site and I swear you'll have a new favorite resource :)

The video....

Drum-roll please...

Fat Loss Perspective from Outside, Funny :)

2009-10-26T13:32:00.000-07:00

Much like people freak out over the pace of real world fat loss,
the ability to quickly increase endurance,
or the rate at which they heal from an injury,
we can learn from this hilarious interview of Louis CK
on Conan O'Brien how some people lose patience over luxuries
we take for granted daily.

Fantastic segment :)

And remember, this mentality hits all of us with our own physiques...

Myself included, LOL

Hilarious... Ali, Thank You :)

2009-10-26T13:01:00.000-07:00

I have to share this with you all :p

Ali, one of the coolest Robert Belley Fitness family members, sent this over to me just an hour ago in an email.

Sure, maybe she should be studying at her University.

Sure, maybe she should be perfecting the art of ninja skills we worked so hard on all summer.

Sure, maybe she should be slicing slopes and taking out wingman in the cold...

But I appreciate her timeouts for humor :)

Check this out...

WARNING: EXPLICIT WORDS

Orlando Fitness...

2009-10-26T08:33:00.000-07:00

So I had a great weekend in Orlando at the Fitness Info Summit hosted by Bedros Keulian right inside Disney World.

I met some great people, made new friends, reconnected with old ones and learned a ton of new information... as the title of the conference implied I would ;)

I also found a moment to talk with and thank a couple of guys I respect. One being Bedros Keulian, the host and a presenter, and Craig Ballantyne, another presenter and one of my fitness industry idols.

First, Bedros is just a giver. Much like Ryan Lee.

It's amazing at how much knowledge is given away by these men. I value and appreciate them greatly.

And each being from a different coast they have similar visions yet different approaches and styles of presenting their knowledge to be learned. Absolutely fantastic.

I look up to Craig for many reasons, but one is his presence in the magazine/print world. He's written for everybody and serves on the Men's Health advisory board for years. He's a funny (well my kind of funny) and fantastic guy.

Craig actually interviewed me for his Turbulence Training website and Men's Health a couple years back. You can click here to read a snippet of that interview.

Or click on this link, http://transform07trainer.menshealth.com/2007/07/rock-star-fat-l.html.

That interview is still one of my highest honors. It just may be an interview, but for me it was a bit of solidity and recognition for all my hard work. I told him too on Saturday night. Just before this photo. He really has inspired me and helped me transform into a better fitness professional.

I took copious notes during the sessions, and have already begun implementing my new knowledge into programming and development so I can better serve all of you with my own knowledge.

But a big thank you to everyone who I met, who presented, and who I will be working and collaborating with on future endeavors.

It was amazing.

Rob

http://www.inandoutworkouts.com/

Robert Belley Fitness

Marshfield, Massachusetts

http://www.RBfit.com

Marshfield Personal Trainer's Thanksgiving Workout for Men's Fitness magazine

2009-10-20T09:54:00.000-07:00

In the Novmeber 2009 issue of Men's Fitnesss magazine I've contributed a preliminary strike to belly fat litagation this Thanksgiving :)

It's cool. Intense. But cool.

It's on page 74 and if your in the grocery store, CVS, the newstand or anywhere else you can find our beloved Men's Fitness magazine I suggest you give it a view. Flows in design with my In & Out Workouts at http://www.inandoutworkouts.com/.

Also, you'll find my neat trainer bio for at the back of the mag, featuring contributors to the latest Men's Fitness. Seeing my name alongside my mentor Brian Grasso and superstar Tom Venuto is always fascinating to me. I'm fortunate to have the opportunities available that come to me.

Hulk Hogan, and early childhood hero of mine, has an intriguing and testimonial interview in this issue. Good read.

And if you're a fan of the twilight series you can check out a spread of Ashley Greene, the starlet of New Moon.

Marshfield Personal Trainer's Thanksgiving Workout for Men's Fitness magazine

Robert Belley Fitness

Maximum Fitness for Marshfield Personal Trainer

2009-10-20T09:34:00.000-07:00

So I've been bio-ed again in the latest issue of Maximum Fitness magazines.

I love this magazine. It's really a true fitness mag. Sure they offer great tips for lifestyle, clothing and girls, but they also provide incredible fitness content. It's not all machines and bodybuilding like many other fitness mags.

Here's a pic of my bio on page20 in Nov/Dec 2009 issue.

And as you can read, our very own Beth Mallet took this photo which is wrapping all of the new RBFit sites and promotional materials.

She's an amazing photographer, and I highly reccommend her to anyone looking for beautiful memories of their kids, family, home, life...

I can get you her contact info. Just send me an email to rob@rbfit.com.

Also, Beth is quite the crafter and creates wicked cool projects.

I love people who are always creating... life begins with creation.... we should celebrate our ability to create new experiences and moments everyday.

It's Beth's birthday today too so give her a big Happy Birthday wish!!!

It's also Jenn Gallant's birthday at the studio too!! Give her a big wish!!

These girls Rock!! When they're here at the studio we laugh, train and accomplish.

Just the way fitness should be.

FUN :)

Live the Dream,

Rob

Robert Belley Fitness

Marshfield Personal Trainer

http://www.rbfit.com/

Marshfield Weight Loss Program - Beach Belly

2009-10-19T11:14:00.000-07:00

Watching this movie really opened my eyes during summer of 2009.

Not that I didn't know our grocery stores we're primarily loaded with horrible food options for staying fit and trim, but combined with the inconsistencies I had seen over my 16 years in nutrition and fat loss I realized that MANY PEOPLE still had no idea how to actually lose fat and keep it off.

I knew I had to put a foot in the door of the weight loss circle.

Not that Weight Watchers, Jenny Craig and the like don't have their place... but...

I know I can help people eat find foods that are not chemical laden like the ones offered in stores and online by companies above.

In fact, foods that are offered as a service for my members are made fresh, free of chemicals and growth hormone, pesticides and the other nasty chemicals plaguing are manufactured and overly processed foods.

They are in fact prepared by a woman I trust whole-heartedly as personal chef and nutritional food preparer.

Her name is Brooke, of http://www.brookethecook.com/

Her foods are simply delicious. Mouth watering. In fact, she makes these peanut butter squares, well, consider them a reward once you graduate the first level of my system. They are worth becoming a success :) Trust me.

Her meals are just an option for you. Simply an option.

Do you need them? No. Will they make life easier? Of course.

But the last thing I want you to feel from my Marshfield Beach Belly Weight Loss System is that you need to depend on products to become successful.

I want to help you clear your cupboards and cabinets of pills and potions.

I want you to enjoy your fat loss while educating yourself.

My hope is that you would graduate and not need my nutritional guidance again. That you'll be self-reliant and never co-dependent of another weight loss group ever again!

Am I ambitious? Yes.

But why do I feel my system beats the other systems?

Well, for one it's not just about point counting and lecture. It's hands on. What does that mean? Well, once you sign up you'll know the details. But this is a weight loss group like no other.

I want you to come out of this feeling empowered and ready to conquer any goal that sets before you.

Like my private training clients. I'm going to help you set goals and shatter them. That's what I want for you.

So where and when?

Meetings:
Robert Belley Fitness studio
Suite 1, 2nd Level
1775 Ocean Street, Marshfield, Massachusetts

Time:
Tuesday
7:00 - 8:15 pm

Next session start date:
November 10th, 2009

Running in 12 Week Sessions

Group Limit:
Only 10 Serious People, people who want to lose belly fat

System Rate:
$79 a month for 3 months
equaling $19.75 per week... you get so much for such a little number realistically.

($237)

But why is this program the rate that it is?

I offer the Mercedes Benz of weight loss programs.

None of the frill just the necessary points, and, they are breakthrough points! You get what you pay for. Especially since my education is spanned over 16 years and I've trained thousands of sessions and helped hundreds with fat loss.

Magazines trust my knowledge as an expert in the field of fat loss.

I'm in dozens of issues a year.

You WILL succeed!

The only way you can't succeed is if YOU CHOOSE not to.

I'm going to set you up with materials and an education like you've never had. And I've got some great fat-fighting protocols for you to follow on your journey that are guaranteed to make you lose stubborn fat.

I WILL NOT LET YOU FAIL so long AS YOU TRY.

It will work.

Now does that seem expensive to you?
To keep the weight off for good?

Once you sign-up I'll fill you into what happens in the program that I'd hate to give-away online because I safe-guard my fat loss secrets.

If put them out there other companies may take and run with my systems and I do not want that.

I only want you and my group to have access to the knowledge I have and provide to my other successful fat loss clients.

So who wants a Beach Belly?

Your trusted Marshfield fitness and fat loss expert,

Rob

Robert Belley Fitness

Advanced Core Exercise - Marshfield Personal Trainer

2009-10-19T10:20:00.001-07:00

Here's a clip of an absolutely productive and six-pack developing core exercise. Tell me this isn't functional ;)

Marshfield Personal Trainer Rob Belley with Captain Mike Signori...

Tips to De-Stress Your Life

2009-10-19T09:51:00.001-07:00

This is just a quick list of tips that I find help to de-stress life:

Look to the Sky
Get outside and stare at the clouds when you're feeling tunnel visioned
Open the Windows
Allow for fresh air to recycle out the old, stale air in a home. In China this is practiced every morning
Exercise
I know, typical from me. But it helps. Endorphins help to open pathways to allow new thoughts to rush in
Eat Less Crap
86 the junk food and high saturated fats from your diet. Do you think you'd run better on Dunkins' (?), Wendy's fries (?), a Whopper (?), salmon (?), or fruit?
If you answered either of the last two you are correct. Clear your diet and de-stress.
Talk It Out
Whether you need to talk to yourself out loud to help clear your thoughts, call a friend, or bend the ear off some hairdresser or bartender you must voice out your thoughts. If not, you may drown in a self-created world.
Play
Get outside, act like a kid. Try a cartwheel. Shoot hoops. Go to the batting cages. Just play. You'd be amazed at what play can do for your mental sanity. If you have children, grandchildren or a dog play with them. You'll double your ability to de-stress I promise. Plus your child will gain more from this rather than you just watching them from a window or by sitting on the porch steps.
Walk Barefoot on the Grass
Okay so maybe I got this Pretty Woman, but its true. I'll be in Orlando Thursday and can't wait for the warmth and some grass to walk upon. It helps to feel in touch with the earth. It's amazing the contact we lose from a simple shoe or sneaker.
Drink Water
Simple. But highly effective. Helps clear the body of toxins and helps the recovery, and survival process. Plus water is calming.
Find a Wave
Just stare at the ocean. If you live in the middle of the states Youtube if you have to. But find a place where you can literally watch, and hear waves roll to shore. I'm lucky to have Rexhame and the other beaches of Marshfield just beyond the studio doors.
Love Somebody
You do not have to fall in love, but express to someone you love them. The power of connection is truly amazing. We don't hear the words enough. Let people know you love them... if you do. And if you don't... don't say it. Find other complimentary words.
Compliment Someone
Telling and hearing wonderful words about yourself and others is a fast action remedy to de-stress the body. Positivity breeds positivity.
30 Minutes
Take 30 minutes a day to something you love. For myself, it's playing guitar, singing, cooking, studying, going to the beach, etc... find something you love to do and write it in to your planner if you have to. Schedule it aside. Just make sure you do it.

Those are just a few tips to clearer your head and finding anyway to live the dream.

Hopefully this helps :)

Your trusted Marshfield fat loss and fitness expert,

Rob Belley

Robert Belley Fitness

Marshfield Fitness on BlogTalkRadio with Robert Belley

2009-10-19T07:32:00.000-07:00

I've decided to upload my interviews onto my Marshfield Fitness radio site, BlogTalkRadio.com

To access the interviews just pop on over to my show page and listen in to Tara's and Lynne's full length interviews on their success with fat loss.

Here's that link:
http://www.blogtalkradio.com/Marshfield-Fitness

Live the dream,

Rob

Robert Belley Fitness
1775 Ocean Street
Marshfield, MA 02050

Marshfield Fitness Studio Boot Camps

2009-10-07T07:45:00.000-07:00

Sometimes it's easy to forget how much we can accomplish in such a short period of time.

At Robert Belley Fitness studio, I've had the ability to impact nearly a hundred lives already.

That's heavy.

I've also had the opportunity to expand the studio with a means that further envelopes the eclectic style of training I implement with all training family.

I've added a yoga and Pilate's program above by adding Holly to the team.

I'm currently searching for another competent and capable instructor to lead early morning BURN boot camps on Tuesday and Thursday mornings.

If you know anyone let me know. My search is ongoing but I'm always up for others I haven't seen yet.

I've added elements to the programming that surely separates my studio from other fitness options in Marshfield, Pembroke and Duxbury.

I'm being pictured and having my bio in two major magazines coming out on newsstands next month.

I've added a few cool resources to the studio that leave people sweaty and accomplished.

I've built a studio dynamic where people feel comfortable to come and train with their kids, friends and family. Almost another home.

I'm sitting here from my loft, overlooking the studio, admiring for a moment what I've designed, and muddling, on what I've left to place in here and how to coordinate it.

Never settled.

But I think that is what separates myself and my studio from some of the others in our locale.

I'm never satisfied with it. I always want it to be better. I want it to provide the best service to each and every person who walks in here.

I never wanted a gym.

I never wanted a health club, well, okay, when I was 15 I wanted a health club but my design was a multi-million dollar extravaganza that was 3 levels and simply put, cutting edge for what would've been the mid-90's.

I always wanted a relationship with my clients.

I always wanted my clients to appreciate the effort I put into my service, in front of them and behind the scenes.

Locating motivating information. Providing positive text messages, emails, conversations.
Helping them feel appreciated for their hard-earned efforts and letting them know they are not alone in their journey. Donating to causes as they come as often as I can afford.

Because I understand that I did not build this alone. I didn't even create it alone. It's the culmination of many influences, from many people, many factors, many experiences and many self-trials.

This is just as much my studio as it is theirs and yours.

At one point I thought of making Robert Belley Fitness LLC a community owned company somehow someway. Because it's not just me. It's all of us.

Robert Belley Fitness may bear my birth name. But it encapsulates the passion and laughter and effort of all those who train here. Robert Belley Fitness is the sum of nearly 100 people. Not just Robert Belley.

Sometimes it's easy to get caught up in the daily's. Sometimes it's easy to get lost in the tasks that overwhelm.

And it's easy to overlook the accomplishments we've attained here.

But today, in this moment, I appreciate all I have in front of me, that has come before me, and that is enveloping me.

Thank you for believing in Robert Belley Fitness.

It could just as well be (type your name here) Fitness.

Honestly.

I'm just one professional.

Trying to help as many people as possible find the funner, more efficient way.

Rob

Robert Belley Fitness
Marshfield, Massachusetts

Facebook Fan Page Marshfield Fitness Enthusiasts

2009-10-07T05:33:00.001-07:00

Hey y'all!

I have a new Facebook fan page :) for Robert Belley Fitness in Marshfield.

copy and paste version... in case the top one didn't open for you:
http://www.facebook.com/profile.php?id=793054055&ref=name#/pages/Robert-Belley-Fitness-Marshfields-Funnest-Fat-Loss-Beach-Body-Studio/174797574837?ref=mf

Get on over there and fan-me-up!!

And if you're also over there... hit me up on my personal page.. Robert Belley.

Have a great Wednesday!!

And do not forget!!!

Eat something GOOD!!

;)

Rob

PS - l.t.d. "Live The Dream"

What I learned from a Boston Dunkin Donuts and Burger King...

2009-10-07T03:28:00.001-07:00

Last night found me helping one of my best friends Hien last night in Boston.

His reputable and amazing flooring company, Boston Premier Flooring, has been hired to face lift the floors of the popular child clothing chain, The Children's Place. The first location revamped is the Downtown Crossing establishment.

As I arrived, after training my 6 and 6:30pm semi-private time slots - Tara, Melissa, Linda and Kate - Hien asked if I stop by Dunkin Donuts in Boston at the Boston Common to pick up coffee for the everyone working.

Well, enjoying my 6 minute walk to the Dunkin Donuts carrying my water and backpack through the beautifully warmed city, I came across people who were actually happy. A couple people even said "excuse me" to me in passing.

Then, when I went to Dunkin Donuts, the girl behind the counter actually gave me a Box O'Joe, large pumpkin spice coffee and donuts for free. And it was fresh brewed coffee, just for my order.

I tried to pay. Twice. She simply said "Merry Christmas." It's October??

When I asked for cream and sugar she did tell me hadn't any left so I went next door on the Common to Burger King. Two people held doors open for me, as I approached the entrance: a woman at the first and a man at the second double doors.

Of course I took the door from the woman, letting her walk out instead, and the gentleman I actually accepted after offering him the same courtesy in return.

Once in Burger King I walked up to the counter and asked if they had any sugar packets since Dunkin's ran out. The Burger King manager on duty said no problem and gave me lots. Then he asked if I wanted a carrying tray for my beverages. Of course I said yes... efficiency.

Then he asked if I needed anything else, napkins, spoons, stirrers, etc...

I said no thank you. I felt bad like I should order something, but it was Burger King and I really wasn't in the mood for anything. I eat Burger King maybe once or twice a year... not a fan of that type of fast food.

But I was amazed at the streak I just embarked within 15 minutes... IN BOSTON??

Then as I was walking back to The Children's Place at Downtown Crossing, a gentleman asked a Boston Police Officer for the time, the Officer had no watch unfortunately. About 24 feet behind the man walking down the street I spoke out "9:03".

He turned and said thank you, waited for me, then walked alongside me as if we were in hallway break in high school, going to the same floor together. We just carried a conversation about watches and security... it was refreshingly funny.

What an experience.

Not that Boston is a mean city, but come on. All the years I've been going in and out of it I usually bump into a number of negative people or at least see or hear some drama. But all along the streets I walked people were laughing shouting at each other as they parted ways, being overly friendly, and even giving things away with no expectation whatsoever.

It was a comforting reminder of my own lifestyle.

Of how I treat, and am treated by the training family at Robert Belley Fitness studio.

Putting others first, with the trust they'll hold you in equal fashion and regard.

It was welcoming.

So be nice, hold doors for one another, give someone something with no expectation involved,

and live the dream,

Rob

Woman's first Chin-Ups... Marshfield Fitness Studio

2009-10-06T07:06:00.000-07:00

Today's post is brief.

But a BIGGIE none the less.

Francine rocked her first chin-ups today at the studio :)

Couldn't be prouder of her.

It's so amazing to witness training family at the studio achieve milestones. Onlooking was Gail, who was involved in her own posterior chain session during their semi-private training appointment. And not only did Francine do one chin-up, but she did 3 singles in a row!!! That's usually how I see it happen.

Most people will train for months, coming near complete, then one day, BOOM! It's never usually one, but a couple or a few chin-ups in a row.

Congratulations Francine! You Rocked It!!!!!

Live the Dream kiddo,

Rob

Robert Belley Fitness
www.RBfit.com
Marshfield fitness studio
1775 Ocean Street

Marshfield Personal Trainer - Why Am I Grateful...

2009-10-02T03:27:00.000-07:00

It's amazing how often people take for granted daily happenings.

It's easy to get lost amongst the throws of schedules, advertisements, technology and needs and wants.

But it's extremely IMPORTANT to notice the gifts or treasures we have to revel in each and every day.

I try my best to appreciate what I belong to daily. Who and what surrounds me. The opportunities that are available. And the message that I'm allowed and gifted to share with others daily, minute by minute, of each and every day of my life as a fitness and health professional.

Some of those include, but are not limited to:

Having an amazingly supportive family/best friends, for my ambitions and crazy work schedule
Being surrounded daily by amazing clients, who, without, I'm not sure I'd appreciate truly why I do what I do... it's wonderful to see your hard work brought to fruition and enjoyed by those you care about.
Being graced with a wonderful Marshfield studio and an amazing person who gave me an opportunity in Vaughn.
Having a chance daily, when things gets out of focus, to look at what we are building at Robert Belley Fitness, and how far we've come in such a short time.
Having the ability, to invest in a client, who ends up beating you at your own test... that was an awesome moment Thursday morning. Go Tara ;)
Being able to shape and develop the youth of Marshfield at Belley Fitness. I thoroughly enjoy seeing the kids laugh, play and enjoy their time here at the studio. There's not many feelings greater than feeling as a true mentor.
The Internet... I know it sounds silly, but this little information n highway is one way for me to keep in touch with all of you daily. Emails, blogs, research, YouTube ... Without the Internet, I wouldn't be able to help as many of you as I do.
Having the chance to say Thank You daily... that goes above and beyond
Having the chance to hear "Thank You" back to me daily... that warms my heart every time. It never gets tiring or ever goes unnoticed.
Having the chance to follow my dream... that could be the greatest gift
Being able to say Love You on a consistent basis... that's important... sometimes not said enough
Creating a world which we can live in, whether it's your home, your workplace, a social scene/network... we have advantages in this country
Knowledge... it truly unlocks potential... and its everywhere around us... waiting to be absorbed
Mentors... not just to be one, but to have a number of them... I'm so thankful for that. My mentors are so giving and caring... I'm so fortunate for them.
Being believed in... that's immense. Totally. A day doesn't go by that I don't appreciate when someone asks me a question or looks to me for an answer, or gives me a thank you card for something I've shared with them. I'm beyond lucky to be a trusted friend/mentor/resource to the family at Robert Belley Fitness and in life.
I could go on and on...

But you get the idea.

It's amazing how often we overlook these things in our daily lives. When you drive your children to school or sports, when you have dinner with your family. When you meet a friend for lunch or talk to them on the phone. When you can see someone you love and tell them that you do. When the opprtunities around you keep coming to you and you keep replenishing them with life and passion.

Feel fortunate that you are you.

Feel fortunate that you belong to the circles that you do.

Feel fortunate that you have the ability to read this right now, you have vision and sight and the ability to transform thoughts and create words and speech.

Feel fortunate that you have been giving the opportunity to live this life.

If anything, just understand that you are blessed in this world.

Live the Dream,

Rob

Robert Belley Fitness, Marshfield
Marshfield Fitness and Fat Loss Expert

Incredible Running Machine / Treadmill for South Shore (Marshfield, Duxbury, Pembroke, Kingston) Runners

2009-10-01T11:00:00.000-07:00

OMG!

That's all I have to say.

Check this out:
If the below player doesn't load, which it seems to be having trouble...

click on this link. http://link.brightcove.com/services/player/bcpid17217221001?bctid=41957175001 or copy and paste into a new tab or browser

What this means:

1. You can help people recover from injuries faster... definitely rehabilitative tool
2. You can let overweight individuals easily increase their running ability while decreasing pressure on joints.
3. You can have the opportunity to feel what its like to run on the moon!
4. It's just a really really cool technology that will have ridiculous uses in the future.

Simply amazing.

I'm not into treadmills at Robert Belley Fitness in Marshfield. But if I did get one, this would be it! No question about it.

Now, does anyone have $75,000.00 dollars laying around so we can get one. HA HA.

Rob Belley
Marshfield Fitness and Weight Control Expert

Marshfield Fitness Client Beats Her Marshfield Personal Trainer

2009-10-01T07:41:00.000-07:00

Wow!

So, every month at Robert Belley Fitness in Marshfield I pose a challenge.

That challenge motivates the studio. I use it as measure by which to track how mentally tough and physically tough my clients are too.

Well, for the first time in Robert Belley Fitness history, Robert Belley has been outdone! :)

Tara beat my latest time by 2:52!!!!!

I won't tell you exactly what the challenge is.... thats TOP SECRET stuff. I think it's one of the many programs that seperates my Marshfield personal training studio apart from all the other Marshfield fitness options in town.

But the client beat the professional.

The student took down the master.

And I couldn't ever be prouder of her... Not that I'm not already...

I'm always proud of her. You can read how proud here from a previous post about a month ago.

But, that also means I have new moitvation ;)

I HAVE TO DO IT AGAIN!

I'm hoping I can beat HER TIME!! I'm gonna do it a little while later today...

Tara carb loaded...

I've been eating Nature's Promise Multi-Grain bread the last 20 minutes.. haha.

And I won't lie, I also ate a Hostess style cupcake from Cupcake Charlie's in Plymouth that Holly gave me last night for helping her install her Pilates tower.

I'm gonna give it my best....

Wish me luck!

And congratulate Tara for me,

She deserves it ;)

Rob

Marshfield's Fitness and Fat Loss expert
Robert Belley Fitness

Marshfield Personal Trainer | Strength Training Better for Women

2009-09-29T11:54:00.000-07:00

Here is an article by my colleague Rachel Cosgrove.

Her and her husband Alwyn are two great fitness professionals in Santa Clarita, California.

I've had the fanastic opportunity to share conversations, emails and learn from them over the years. They are trusted resource in my arsenal of advanced fitness knowledge.

Here is one of Rachel's latest articles I've received.

I want to share it with all of you too :)

Enjoy,

Marshfield Personal Trainer Robert Belley
Marshfield Fitness Studio Robert Belley Fitness

Another Reason Why Strength Training is Better for Women Than Endurance.
By Rachel Cosgrove

I was just thinking that one of the number one goals I have with my clients to change their bodies is to change the negative mental chatter that goes on upstairs all day long. Most women spend a lot of time each day talking negatively to themselves and have to consciously stop themselves and catch themselves. I had a realization that when women are using the wrong type of exercise to lose fat it not only doesn't work physically but it doesn't work mentally as well. Long runs or steady state cardio on a machine perpetuates this negative thinking that is so common for women.

Picture this - A woman running for an hour- what is going through her mind? Maybe she is thinking about her day ahead or her kids or a vacation that she has coming up but I bet you most women spend a lot of their time thinking- "Ugghh I can still feel my stomach jiggling when I am running...my thighs are rubbing together....gee, look at that runner- why don't I look more like her? Uh Oh, someone is coming up behind me and probably noticing how wide my ass is...How much longer...If only I hadn't pigged out last night I wouldn't have to torture myself like this..."

Ladies? I know you won't admit it but aren't these the kind of thoughts you might have while running at a steady state with nothing to think about except the tortuous exercise of repetitive motion you are doing to try to drop a few pounds and fit in your jeans so of course most of the time you will think about your body and how did you let yourself get here in the first place and beating yourself up?

Now Picture this- A woman goes to the gym to lift weights. Her focus is on the exercise she is doing, keeping her stomach tight and focusing on lifting the weight and keeping her form. She has to be thinking about what she is doing at that moment and most of her thoughts will be "I need to squeeze my butt and keep my stomach tight. I have 5 more reps, I can do this...."

I am not saying she won't have the occasional fleeting negative thought but it will be a lot less than if she has an hour of doing nothing but the same motion over and over again with nothing but her thoughts swimming around in her head.

So not only is strength training better for women for all of the physical reasons but it is better for them mentally too. And having less negative thoughts and more thoughts about keeping your stomach tight and being strong and finishing your set will lead to better results. The mind and body are connected. If you are spending an hour everyday doing steady state cardio thinking negative thoughts to yourself you could be undoing exactly what you are trying to do while you are trying to do it...

Because your body is listening to what your mind is telling it.

Your Coach,

Rachel Cosgrove
www.thefemalebodybreakthrough.com

Butternut Squash Penne

2009-09-28T18:39:00.000-07:00

This isn't as trivial or cool as it may sound, but I think it tastes great.

Plus its super healthy!

Cook whole-grain or organic penne to directions.. I cook about half a box.

Prepare and cook, either one half of a medium butternut squash, or one bag frozen.

Once the butternut squash is near finish mix in about 1/2 - 1 cup of whole organic oats.

Place the penne in a large bowl, mix in 2-3 tablespoons of organic butter.

Then top with squash and oat mix.

Season with fresh cracked pepper, sea salt.

Enjoy.

Very simple, high in fiber, high in complex carbs.

And it's super filling.

Robert Belley
Marshfield Fitness and Fat Loss Expert

Creator:
Belly Off! Marshfield Weight Loss Program

Marshfield Weight Loss Junkies Read - Biggest Loser Shocking Contestant Stories

2009-09-19T17:06:00.000-07:00

WOW!

I always tell my Marshfield clients, even have it on my website, the UNREAL expectations of The Biggest Loser game show on the human psyche.

It's downright insulting.

How can average Joe and Jane expect to drop 8-25 pounds a week with the intrusion of kids, school, work, chores, family matters, grocery shopping, sports, etc.

When they lose 2-3 pounds a week they feel like they haven't done it right.

Far from the truth.

But I found these on one of Tom Venuto's websites, one of my colleagues.

Read This about FIRST HAND ACCOUNTS from a Biggest Loser champion:

EXCERPT from the article:
The Biggest Loser Pros And Cons: An In-Depth Review of Television's Most Popular Reality Show
Tom Venuto

...
The network, the trainers and other supporters of the show say they do not
promote or endorse drugs or any unhealthy methods of weight loss. Official
statements notwithstanding, the inherent nature of the show promotes dangerous
behavior.

Listen to what Biggest Loser season one winner Ryan Benson had to say on his myspace blog:

"I wanted to win so bad that the last ten days before the final weigh-in I didn't eat one piece of solid food! If you've heard of "The Master Cleanse" that's what I did. Its basically drinking lemonade made with water, lemon juice, maple syrup, and cayenne pepper. The rules of the show said we couldn't use any weight-loss drugs, well I didn't take any drugs, I just starved myself! Twenty-four hours before the final weigh-in I stopped putting ANYTHING in my body, liquid or solid, then I started using some old high school wrestling tricks. I wore a rubber suit while jogging on the treadmill, and then spent a lot of time in the steam room. In the final 24 hours I probably dropped 10-13 lbs in just pure water weight. By the time of the final weigh-in I was peeing blood.

Was this healthy? Heck no! My wife wanted to kill me if I didn't do it to myself first. But I was in a different place, I knew winning the show could put us in a better place financially and I was willing to do some crazy stuff. All this torture I put myself through has had no lasting effects on me (that I know of) and at the time it was sort of a fun adventure for me -- but I am sure it reeked havoc on my system.

In the five days after the show was over I gained about 32 lbs. Not from eating, just from getting my system back to normal (mostly re-hydrating myself). So in five days I was back up to 240 -- crazy!"

AND THEN, AS IF IT WERENT BAD ENOUGH... THIS IS OBVIOUSLY COMMON BEHAVIOR

Benson wasn't alone. Kai Hibbard (season 3) answered a question about this
on her my space blog:

Q: I'm curious on just how much did you all dehydrate yourselves before the BIG WEIGH IN?

A: I dehydrated off 19 pounds in the last two weeks before the BIG weigh in. I stopped eating solid food after eating only protein and asparagus (a diuretic) then I had two colonics and spent the night before the weigh in and out of a sauna. there really was no "diet" the day of the weigh in, we weigh in as dehydrated as possible on empty stomachs after 2 hour workouts in the morning.

As with Benson, Hibbard's final week weight came flying back:

"I actually put on about 31 pounds in two weeks. After my body had a chance to stabilize I spent all last year hovering between 159 and 175, I fight everyday to find some stability.".
...

CONCLUSION...
The Biggest Loser is just Television where the bottom line is ratings and sponsors. If you can, draw some inspiration from the show, but not your education. If you watch, then please recognize this show for what it is -- entertainment; show business. Nothing more. nothing less.
Taken from Tom Venuto article

3 Extra Minutes to Weight Loss Marshfield

2009-09-19T16:38:00.001-07:00

Did you know,

Just adding an extra set to each of your working sets could lead to some major fat loss?

One extra set.

3 extra minutes.

You could accelerate your goals.

If you're going after size,

one more hypertrophy set, each workout could build your body.

If you're after fat loss,

one more interval could increase the EPOC and get you slimmer faster.

3 simple minutes.

Do you have 3 extra minutes in your day?

I'm willing to bet you do.

Make it fun, make it count, make it happen.

Robert Belley Fitness
Marshfield Fitness and Fat Loss Studio
South Shore Boot Camp at its finest

Yummy Coconut Butternut Squash Soup

2009-09-19T09:53:00.001-07:00

Here's a great recipe I found on one of my colleagues sites. A french chef named Eddy did a segment for the JamCore Kitchen. Very cool.

This is a coconut butternut squash soup. And its delicious. I made it for myself and my clients at Robert Belley Fitness. They loved it.

And if you mess up and cook it too long you still end up with amazing tasting squash

:)

It's a win win.

Here's the ingredient list:

2T Olive Oil
2 Garlic Cloves
Ginger Powder
Sea Salt
Fresh Ground Black Pepper
1 Shallot or you can use a regular white onion if you have difficulty finding one at your grocers.
3 small to medium Butternut Squash Diced into Small Rectangles for Easier Cooking
1 Can of Pumpkin Puree or Pie Mix
1 Can of Coconut Milk
1 Can of Organic Low Sodium Chicken Broth

That's all

Here's how you do it:

PREP:
If you decide to peel and cut butternut squash understand it sucks :) Really it does.

If you decided you want something more efficient you can just buy them pre-peeled and halved with the seeds already scooped out. A bit more money but still saves you a ton of time.

If you have great knives or a great peeler though you can do the traditional method.

After that just dice into smaller rectangles. They can stay chunky. Like an inch by 2 inches or smaller.

THE MAIN EVENT:

Place a dutch oven or large deep pot onto your larger burner.
Put the heat to medium-low.
Drizzle or pour your olive oil in.
Next add your garlic.
Simply peel and crush do not mince.
Let it simmer for a couple of minutes to blend and open the garlics flavor.
Next season your oil with ginger powder, sea salt and black pepper.
Stay conservative at first and add more in the later stages as you fine tune your dish.
Next add your chopped shallot to the pot with your diced butternut squash.
Let it cook for a minute or two.
Then add the can of pumpkin and mixed it in for a minute
Then add your coconut milk and mix that in. Let the mix bubble a moment.
Finally add the chicken broth and allow to simmer for 45 minutes.

Very simple recipe and very minimal ingredients and you have tons of servings in
this one dish.

Plus its super affordable for an amazing amount of vegetables, fiber and healthy fats.

Did I mention its delicious?

;)

Robert Belley Fitness
Marshfield Fitness and Fat Loss Expert
http://www.rbfit.com/

I am a Proud Marshfield Personal Trainer & Marshfield Fitness Studio Owner

2009-09-16T19:16:00.000-07:00

Today was a day that offered one of the happiest moments in my professional fitness training journey.

After having the opportunity to check out the Marshfield Police Station's cool workout garage, I returned back to the studio and as I arrived, outside 4 of my favorite youth athletes, Cassidy, Emily, Jayna and Kathryn were running around playing games outside, and inside 3 of my favorite girls, Patti, Joanne and Karen were training hard!

Like killer hard!

They were doing Barbell suspended squats, sprinting stairs, flipping tires, hitting the ab wheel just plain out rocking it!

And I Love It

I know all of our sessions, conversations, socials and sharing have led us to this incredible, comfortable environment at the studio. When I walk into my own studio, and see my girls there, training and improving their lives, I know I'm home.

That's an amazing feeling.

I'm not sure how many Marshfield fitness clubs or weight loss centers can say that about there members, but my core girls make me so happy and proud to be a fitness trainer in Marshfield.

Just to be able to joke, be friends, and be involved, to some degree, within their life is absolutely fantastic. I wouldn't want my life any other way as a professional.

I'm a proud Marshfield Personal Trainer, Fitness Professional, Weight Loss Teacher and business man.

Thank you to ALL of my Marshfield training family,

You solidify why I am who I am in this arena.

Rob

Marshfield's Most Unique and Fun Fitness and Weight Loss Center, Robert Belley Fitness

Super Bowl Super Shakes

2009-09-16T10:03:00.000-07:00

Here's are a few COOL shake recipes, along with an article, from a system I use for weight control.

It's called Precision Nutrition.

If you're one of my clients then you've seen it on our CLIENT ONLY download page as an appropriate system for weight loss, fat loss, and weight management / weight control.

Here's the article from John Berardi, Ph.D

****

Super Bowl Super Shakes
by John M Berardi, September 15th, 2009.

This past Sunday was opening day in the NFL. Crunch-time for 26 professional football teams and about 1400 NFL athletes.

Around PN HQ, it’s crunch-time as well. This year we have the pleasure of working with a host of these NFL super stars. And that means Sunday was opening day for us too.

So, to kick off the NFL season on a tasty note, we figured we’d share a few of our special NFL inspired Super Shakes.

Super Bowl Super Shakes (PW)

PW (Post-Workout) shakes are high in protein and carbohydrate. For this reason they’re best served after working out.

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Blueberry Blitz
Yum - Tastes Like Blueberry Ice Cream

NFL Size

2 cups unsweetened almond milk

1 cup frozen blueberries

1 frozen banana

2 scoops vanilla MRI Pro-NOS

2 teaspoons flax seeds

Nutrition Information:

660 calories
48 g protein, 90 g carbs, 20 g fat

Spectator Size

1 cup unsweetened almond milk

½ cup frozen blueberries

½ frozen banana

1 scoop vanilla MRI Pro-NOS

1 teaspoon flax seeds

Nutrition Information:

330 calories

24 g protein, 45 g carbs, 10 g fat

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Peanut Butter Point After
PB and Chocolate - You Can't Beat It

NFL Size

2 cups unsweetened almond milk

1 frozen banana

1 tablespoons peanut butter

2 scoops chocolate MRI Pro-NOS
2 tablespoons cocoa nibs
1 cup of ice

Nutrition Information:
660 calories

52 g protein, 62 g carbs, 30 g fat

Spectator Size

1 cup unsweetened almond milk

1/2 frozen banana

1 tablespoon peanut butter

1 scoop chocolate MRI Pro-NOS

1 tablespoon cocoa nibs

1/2 cup of ice

Nutrition Information:

330 calories

26 g protein, 31 g carbs, 15 g fat

- – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - –

Super Bowl Super Shakes (Anytime)

Anytime shakes are high in protein and healthy fats while being low in carbohydrate. For this reason they’re best served outside of the post-workout period. In other words, any other time of the day.

- – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - –

Orange Offense
A Good-For-You Creamsicle

NFL Size

2 cups unsweetened almond milk

2 tablespoons heavy whipping cream

4 tablespoons sugar free orange jello

2 scoops vanilla MRI Pro-NOS

2 teaspoons flax seeds

1 cup of ice

Nutrition Information:

580 calories

48 g protein, 30 g carbs, 34 g fat

Spectator Size

1 cup unsweetened almond milk

1 tablespoon heavy whipping cream

2 tablespoons sugar free orange jello

1 scoop vanilla MRI Pro-NOS

1 teaspoon flax seeds

1/2 cup of ice

Nutrition Information:

290 calories

24 g protein, 15 g carbs, 17 g fat

- – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - –

Coconut Cut-Back
Coconut & Almond - Like A Healthy Candy Bar

NFL Size
2 cups unsweetened almond milk

2 scoops chocolate MRI Pro-NOS

2 tablespoons unsweetened almond butter

2 tablespoons unsweetened coconut

1 cup of ice

Nutrition Information:

640 calories

50 g protein, 32 g carbs, 40 g fat

Spectator Size

1 cup unsweetened almond milk

1 scoop chocolate MRI Pro-NOS

1 tablespoon unsweetened almond butter

1 tablespoon unsweetened coconut

1/2 cup of ice

Nutrition Information:

320 calories

25 g protein, 16 g carbs, 20 g fat

- – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - –

A Note About Protein Choice

MRI Nutrition Pro-NOS - Certified Free of Banned Substances

As you check out the shakes above, you’ll notice that each of them includes a protein supplement. Specifically, MRI Nutrition’s Pro-NOS product.

Why this supplement over all the others out there?

Well, for starters, it’s a high quality choice. Also, it tastes really good.

Yet there’s another, more important, reason for choosing MRI’s Pro-NOS. You see, it’s certified free of banned substances by NSF International.

Any product used in the NFL has to be certified by the NSF as part of their Certified for Sport Program. So, no certification, no recommendation.

Of course, there are a ton of other great protein choices out there. And, as long as you stick with a reputable brand, you should be fine.

Yet, when it comes to the NFL, the choices narrow quickly. So, for our Super Bowl Super Shakes, Pro-Nos it is.

The PW vs. Anytime Distinction

One other thing you’ll notice about the shakes above is that there are two types: PW and Anytime.

PW Shakes
PW shakes are high in protein and carbohydrates. Therefore, these
shakes are best served after exercise (pw = post workout).

Anytime Shakes
These shakes are high in protein and low in carbohydrates. Therefore
they can be consumed anytime during the day.
In essence, the “anytime” vs “pw” distinction is based on a concept known as nutrient timing.

And if you’re not familiar with nutrient timing, I have to say, you’re totally missing out. It could be your limiting factor when it comes to improving health, body comp, and performance.

You see, traditional exercise nutrition focused on “what” to eat and “how much” of it. However, research from the last 5 years shows that “when” you eat may be equally important. In fact, if I could only recommend one habit to powerfully improve a person’s intake, it would be to adopt the Precision Nutrition principles of carbohydrate timing.

For more on nutrient timing, including carbohydrate timing, check out the Precision Nutrition System. Everything is spelled out in easy to understand language that can be applied immediately.

How Isolation Sucks...

2009-09-15T08:46:00.000-07:00

Unless you're a bodybuilder. Let me say that first.

Or unless you are recovering from a traumatic injury that rehabilitation needs focus on a particular muscle group at a time.

But rest aside, isolation sucks if you're after fat loss.

One reason is this, you burn less calories.

Doing biceps curls for 3 sets will not compare to doing squats or dead lifts (which involve multi-joint movements - total body) to burning calories and creating a turbulence in the body.

Second, the potential risk of injury at various points from a seamingly simple exercise.

And I couldn't say it better myself, so here is a piece from an article from my Peak Performance newsletter I receive. One way I try to stay atop my reading to help everyone at Robert Belley Fitness in our BURN boot camps and in our semi-private training sessions.

Here is that bit,

Let’s just take a couple of examples of Chris’s educative approach. First,
the preacher curl – beloved of body-builders, because let’s face it, it makes a
guy look really tough. But read what Chris has to say about that:

“Bodybuilders have long held the belief that the preacher curl trains
the ‘peak’ in the bicep. This is a fallacy; the only reason the bicep appears to
peak is because the starting position places the shoulder in 20 to 45 degrees of
flexion. This shortens the bicep so that the excursion of the muscle ‘pushes’ up
its bulk.”

And here’s the problem:
“The inherent danger with this curl lies in the protracted scapular
position and forward tilt of the scapula (coracoid process is directed
anteriorly and inferiorly). In this position, the subacromial structures –
bursa, biceps tendon and supraspinatus tendon – are in a potential impingement
position.”

I couldn't say it better.

But you get the point right?

Acute injuries, acute injuries, acute injuries...

Most often, people train with incorrect form. That incorrect form could lead to major damage structurally. Especially if you're going at it alone.

Not to say that bad form on multi-joint exercises isn't any better, but, dollar for dollar you are better off becoming proficient with exercise form with multi-joint movements as they will help you further in your journey towards fat loss.

Thank you for reading today's post

Rob

Marshfield Fitness and Fat Loss Expert's New Favorite Food...

2009-09-12T09:50:00.000-07:00

So lately, I've been freaking out over Rachel's Cottage Cheese's!

They tag line, "Wickedly Delicious!"

And they are!

If you have a culinary palete, and enjoy gourmet based foods, this is the cottage cheese for you!

So why does Robert Belley, Marshfield fitness and fat loss expert feel Rachel's cottage cheese is so much better than the others?

Well...

The above mentioned first and foremost,

Second, get this, it's free of artificial flavors, preservatives or sweeteners, including no high fructose corn syrup, and are made using milk from cows not given artificial growth hormones (rbST).

And third, that they combine flavors like sun-dried tomato/basil/garlic... absolutely amazing.

Some of my other favorite flavors are:

Cucumber Dill
Sun Dried Tomato Pesto
Roasted Red Pepper
Pomegranate Orange Cranberry

I love em!

And I bet if you try em out you will love them too!

And let's not forget, cottage cheese is an excellent protein which metabolizes slowly so that our recovery needs from our tough strength training workouts are met.

All in all, cottage cheese is healthy.
I just happen to dig these new Rachel's Cottage Cheese's alot ;)

For more Marshfield fitness training and info on how you can get in the best shape, and put that healthy cottage cheese to use, click over to http://www.rbfit.com/ and see why my fitness service has hundreds of fat loss seekers and netted multiple reader's choice awards.

That's http://www.rbfit.com/

See you there,
and Live the Dream!

Rob

Reasons for Reflection: Congratulations Tara and Jeff

2009-09-12T06:31:00.001-07:00

Today I am attending a wedding of one of the best clients I've ever had the privilege to train, Tara Kent.

She's an amazing source of energy, and furthermore, she's amazingly dedicated.

AMAZINGLY...

She's one of those people that you're excited to be around, always.

Because you know it will be fun, you are going to laugh, and you will have the opportunity to see what it takes to accomplish a vision. And, you will see someone who keeps their word.

A year ago I first met Tara, with Melissa, through one of my outdoor boot camps at Marshfield High School. The stunning results Tara has made over the past year have been nothing short of mind blowing!

If you could see where she started, and how far she has come, you'd be proud of her too.

Everyone at Robert Belley Fitness has seen her transformation.

From a girl who couldn't do nearly a chin-up last August, she just rocked 10, YES 10 chin-ups on the elite rings on Thursday!!!

I've even seen her eat fire!

Literally ate fire back in July at one of our Creating Momentum seminars in the Pilate's studio.

Her and Melissa have both made incredible changes. I'm so proud of both of them. Melissa ate fire too! ;)

And today, Tara is wedding her love. A man named Jeffrey.

And fortunately, I have been invited to her special moment.

I'm so excited to be going, to see how far she has come in just one year. How radiant she will look walking down the aisle on the beach.

The wedding dress she told us all about the day she found it, the days leading up to her wedding and all the daily preparations and planning.

The updates to her weekends and the consistency she kept with her eating plan.

These are the moments why I do what I do.

These opportunities, to see what the REAL transformation is all about.

A persons entire LIFE changing before your eyes each and every day.

And I've seen her almost everyday the last year.

I've spent more time at the studio with the girls, like Tara, Melissa, Patti, Karen, Joanne, Katie, Tina, Shelley, Shannon, Kate and their kids then I have with my childhood and later life friends.

But that's why I have a family at my studio too.

When people commit to their lifestyle changes, it becomes empowering, moving and gratifying.

You learn so much about each other. And we learn so much from one another.

Of course there are far more people I see 2, 3 even 6 days a week, but that group has been with me at my Marshfield fitness studio since it opened. And they mean so much to me.

I'm fortunate to have these opportunities, as Tara's wedding today to be in attendance.

All her hard work, all her ambitions, all the sweat, emotions and accomplishments that ravel into the woman she is. No doubt she will be a beautiful bride. Not a doubt in my mind.

And I'm just thankful she decided to include me in her journey.

So thank you Tara.

For allowing me an amazing first year of friendship, training, laughs and tears.

For reminding me everyday why I am fortunate to be a fitness professional.

Why I'm fortunate to have the opportunity to spend hours a week with people, like you, who also lift and motivate me to be better.

You and Jeffrey are stunning,

Congratulations Tara,

Rob

Part 2 - How to Lose Weight, Marshfield Fitness Boot Camp helps Woman lose 26.5 pounds in ONLY 60 Days

2009-09-10T09:10:00.000-07:00

If you didn't read yesterday's post, mae sure you do here:
http://robertbelley.blogspot.com/2009/09/marshfield-fitness-boot-camp-helps.html

This is part 2 of our successful weight loss strategy with Lynne who recently lost over 26 pounds in just 60 days at Robert Belley Fitness in Marshfield.

Robert Belley Fitness is Marshfield fitness fastest fat loss option / studio / club.

Check out this interview here:

Marshfield Fitness Boot Camp helps Woman lose 26.5 pounds in ONLY 60 Days

2009-09-09T10:57:00.000-07:00

She's tried them all...

South Beach, Atkins, etc...

She went to gyms for years...

Where she felt like an individual training in an overcrowded building..

No serious luck...

As of last week,

I'm so proud of her and happy to say she's lost 26.5 pounds in ONLY 60 days while also training at Robert Belley Fitness...

She's had "so much fun" while finally losing the weight... HER own words, not mine.

Not in front of an instructor, in a club class, wearing a microphone and looking at you through a mirror, who gives exercises and you simply follow and sweat without any support or conversation...

But "working out with a group physically, and emotionally as well", again her words.

She's been a champ attending my marshfield fitness boot camp.

Listen to part 1 of Lynne speaking of her amazing success strategies and how unique Robert Belley Fitness is and how my tiny "UNIQUE" studio in Marshfield can help YOU TOO lose the weight YOU WANT.

To Hear Part 2 Click Here

Marshfield Fat Loss

A Meal Plan worth Eating for Marshfield dieters, Marshfield fitness buffs, Marshfield runners, Marshfield triathletes!

2009-09-08T14:08:00.000-07:00

Hey there, for those of you who don't already know, at Robert Belley Fitness I suggest ONLY one meal plan.

One that is not only high in fiber, natural proteins, and provides an amazing quantity of vitamins and minerals to regulate your body's fat fighting ability, but it also improve your skin, teeth, hair, nails and overall feeling!

Sound like a miracle diet?

Well, it's actually basic.

Nothing fancy at all.

And it helps Marshfield residents and Pembroke, Duxbury and Kingston residents too lose satisfactory bodyfat and weight.

And I promise it doesn't require you to purchase any pills, meal replacement drinks, protein powders, specialty products or anything created with chemicals or preservatives.

In fact, it's not even based on a point system and you can eat as much as you want from my approved EATING plan.

And one of my most recent clients just lost 29 pounds in the last 60 days!

It's helped changed her life.

Next Blog post I'll have an audio for you to hear HER OWN WORDS.

And It's helped many of my other clients lose up to a pound a day the first week and at times 10 pounds in a single week over the last few years.

Crazy huh?

When I follow it, it shreds me and my abs become easily visible.

If you want it,

then get on over to Robert Belley Fitness in Marshfield, Massachusetts.

It's Marshfield fitness at it's finest!

Not too mention my secret, well, not-so-secret eating plan that will help you ALSO drop stubborn pounds and rid of the fat.

If you're after fat loss, weight loss, or any weight watching you can have this diet for free as a boot camp or semi-private client at Robert Belley Fitness in Marshfield.

You're gonna love it!

And it'll change your life ;)

Live the dream,

Rob

Marshfield's Fitness Expert on Fat Loss and Changing Your Life
www.RBFIT.com
508-944-3104

Robert Belley Fitness (Boot Camps, Private Training, Pilates, Yoga, Youth Athlete Development)
1775 Ocean Street
Marshfield, MA 02050

Alcohol and Me

2009-09-05T08:45:00.001-07:00

Okay, so it's probably not what you expected.

Does alcohol really make a difference in your attempt to lose body fat after our fat-reducing workouts at Robert Belley Fitness?

Well,...

When you drink alcohol, your liver has to process that as concern numero uno.

Everything else comes second... far second.

So whatever you eat just sits in your stomach, like late nite menu's, after hours Chinese food, chips, dips, ice cream all of it.

Falls right onto your ass, back of your arms, belly button area, under the chin, you get the idea.

Sooooooooooo...

Are you gonna keep drinking on the weekends or having your nightly glass of wine sabotaging your minimalist meals and rice cakes all week?

I sure as hell wouldn't if I had something I wanted to lose.

So make a choice, and start taking the steps to get it accomplished.

I believe in you,

if you believe in yourself.

Live the Dream,

Rob

Marshfield's fitness and fat loss expert
In and Out Workouts Author

I Love My Ass!

2009-09-04T07:17:00.000-07:00

Okay, so maybe you're not screaming from the rooftops that you love your ass.

And understandably so.

Not many things are worse than being approached by pimps, johns, construction workers, police and other people all interested in what you have to scream.

But keep it in mind, if you're HOOKED on the 100 calorie or worse yet Glory-Of-The-80's fat-snack-attacks, you most likely LOVE YOUR ASS.

Here's a couple reasons why,

1) Did you know that rice cakes, pretzels, potato chips, corn chips and the like are all INFLAMMATORY foods?

Meaning, they actually promote irritation within the body thus yielding potential bloating, disruption to digestion, and promote weight gain.

How's your peanut butter on rice cake now? Don't forget to weigh in this week for $10 so we can tell you to buy more of our products :)

2) All processed flours, even enriched wheat flour (which is actually white flour in disguise), along with any fast food, cornstarch, sweeteners, margarine, shortening, corn syrups, high fructose corn syrup, hydrogenated oils, regular ground beef and more are all Inflammatory foods as well.

Basically, if you eat anything in the middle of the grocery store, you're screwed and your ass will most likely swell.

However, there's an alternative, ding, light bulb!

You can eat foods on the outside of the grocery store, or better known as the perimeter that are anti-inflammatory. Fresh fish, grass fed beef (you'll need a speciality shop for this most likely - not even the whole foods in my area has grass fed beef), fresh fruits, fresh vegetables, cage free chicken, cage free eggs from those chickens and more all lead to smaller butt.

Throw in some exercise and my god!

You may have a tighter, smaller bum in no time.

This has been another Public Service Announcement from Robert Belley Fitness, Marshfield's most trusted fat loss fitness expert.

YAP YAP YAP... ;)

2009-09-03T14:29:00.000-07:00

No we're not Sesame Street aliens, they "Yip, Yip Yip Yip Yip, Yip"

This is YAP!

What's all the yapping about?

Your Action Potential!!

My colleague and friend, Dr. Jon, have teamed up to bring the world YAP Radio :)

Your Action Potential (YAP), is a new book coming out by Dr. J that he wrote during 2009. It has a fall release date and we're all very excited.

I can't wait to read the hardcover edition!

I've seen some of the meat, and we discuss topics of the book weekly.

Today's show was titled 'Committed Enrollment'.

Cut the fat, it's a guide to taking control of your life through motivation and self-improvement.

Just brilliant stuff in there, and also, it's very accessible terminology wise.

You do not need to be a Doctor to understand it, heck even a caveman could understand it.. ha ha, sorry couldn't resist the stupid joke.

It is amazing, it will IMPROVE your life and you will look at your self and think,
"What the f--- have I've been doing to myself?" "This guy is blowing my mind!"

We've already held a seminar, rave reviews, and plan on spiking more in the immediate future.

So stayed tuned for more info on Your Action Potential, and more from Dr. Jon and myself, Robert Belley.

It's all about empowering YOUR life.

If we can do that, we've done our job.

Weight Watcher's Circa 1991

2009-09-02T10:48:00.000-07:00

So I'm going through some old paperwork.... extremely old... and I discovered a THINLINE copy from May/June of 1991. THINLINE was a bimonthly newspaper/letter put out by Weight Watcher's.

It belonged to my mother, who had attended Weight Watcher's back when I was still wrestling other neighborhood kids for the WWF Intercontinental Championship Belt held by one of my favorite soap opera wrestling stars of the day The Ultimate Warrior. Man I wanted to be as diesel as that guy growing up.

Any way, mom use to attend the weekly meetings, delve into Oprah late afternoons, and talk with her girlfriends about the latest scoop. This newsletter I'm sure was one of their seasonal topics... while a young 12 year old boy was trying to prove his supremacy over the other children in his small town neighborhood as an Elite Wrestling Figure. But I digress whose mission was flashier or more important. :)

So, back to THINLINE, what stuck out the most in this newsletter was most of their success stories were people together accomplishing weight loss. As in sisters, friends, coworkers, husband and wife, etc.

And I have to admit, although not being a big fan of Weight Watcher's in general, I agree with them that social support is ABSOLUTELY critical in terms of success with fat loss.

Yeah you can do it alone, heck I ran the Boston Marathon training alone, but having someone support you makes things far easier.

With the Marathon, I felt it was one of the easiest runs of my life.

Not joking.

But it was support of the other runners, the atmosphere of children and adults watching on who were extremely encouraging that made the greatest race in Massachusetts history inviting.

So, to share a similar message with the 1991, Shoulder Padded leaders of Weight Watcher history, GET SOCIAL SUPPORT.

Friend, Sister, Brother, Colleague, Parent, Wife, Husband, Boyfriend, Girlfriend who will ultimately talk with you and encourage you day to day. And if you do not have anyone, consider finding new people who contribute and take time from your life. Once you find warm, inviting, caring people, the rest is far easier.

Live the Dream,

Rob

Marshfield Fitness Expert

www.RBfit.com

Food Inc., - How To Eat for a Beach Body

2009-09-01T04:34:00.000-07:00

Okay, so about a month back I saw Food, Inc.

I was moved to say the least. Of course, we already know that most commercial supermarket food is bad for us... but after this, it's downright scary to buy most of our foods in there.

Turns out our crops are devastated.

Turns out there is not much corporatocracy will let us do about it.

Turns out renegade farmers who wish to practice 'traditional' and 'organic' means are being shut down or bullied around.

Turns out our health and nation suffers consequently.

To say the least, I'm transitioning my eating habits to purely grass-fed cattle for my preferred protein sources. I go to a shop called Common Sense in Plymouth, Massachusetts right now.

At $9 a pound for a delicious steak it's worth it. Trust me :)

I get 3 servings out of that.

Coupled with the organic feta cheese, organic baby spinach, extra virgin olive oil, sea salt, fresh cracked pepper, fresh blueberries and organic apple bits salad I eat with it my immune system, health and body fat are at significantly healthier levels no doubt.

If you can see Food, Inc. DO IT!

It will change the way you see grocery food, like Super Size Me changed the way you saw fast food, as well as Fast Food Nation did.

Buy Organic!

Support your local Organic Farmer!

Crops sprayed with pesticides, herbicides, fungicides, or fertilizers, and animals fed grain (even if its organic grain feed) increase growth hormones and antibiotics which are affecting our health. Stay away from these sources.

My health IS WORTH the extra dimes and nickels.

I believe that.

Besides, of we all ate the portions we're meant to eat... all of our grocery bills would come down in price.

Hit the Marshfield Farmer's Market, Plymouth Farmer's Market, Duxbury Farmer's Market, Buy from the organic section in Star Market in Marshfield, or the organic section of Stop & Shop in Pembroke or Kingston.

Just do what you have to do.

Live the Dream,

and it'll reward you...

I promise

Fast Workout Monday! Lynne Rocks!

2009-08-31T17:59:00.000-07:00

Today was a crazy day... just one of those days when nothing seems to work out.

But, despite the universe's best effort to thwart my fitness I still kicked in a killer quick workout.

And thank goodness I did.

Man I was stressed. I had just a few minutes between instructing boot camps tonight at the studio and needed to get a fast training session in.

And today I was so proud of one my really cool clients, Lynne.

She told me she's lost near 30 pounds in just 2 short months.

I'm so proud of her.

And you now what? She eats like she wants fat loss. So key!

We can't train our way through nutrition, unless you have skyrocketing testosterone levels and your hormones are geared anabolic. Then you can enjoy your fried dough, cotton candy and beer at the Marshfield Fair.

If you don't have a six pack this minute.... you need to watch your diet.

I now it sucks, but anything worth having in life is worth working towards.

Well, here was my workout today...

By the way, I was still a little sore from last weeks' workouts.

A) Plank - 1 x 4:32 seconds

B1) Romanian Deadlift/Bent Over Barbell Row Hybrid - 3 sets x 6 reps
B2) Ring Flyes - Bodyweight x 8 reps

C) Barbell Deadlift 1 set x 8 reps (very light weight)

On the Deadlifts I used about 33% of my max. I just wanted to add something at the last second.

This workout took me only 9 minutes... not kidding.

Now get out there, hit the gym, and train like you need it,

Live the Dream,

Rob

Focus, Focus, Focus Marshfield… For Fat Loss, Muscle…

2009-05-12T09:12:00.000-07:00

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

2009-05-01T14:04:00.000-07:00

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

2009 Boston Marathon - Post Race Video - Robert Belley

2009-04-22T17:33:00.000-07:00

Robert Belley

Marshfield Fitness
Pembroke Fitness
Duxbury Fitness