Monday, March 30, 2009



Not too long ago I was interviewed by the folks at

Check it out and try my favourite Kettlebell Workout below.

Q - When did you first see a Kettlebell?

A - I used to see kettlebells in the old Muscle and Fitness magazines when I was younger, but didn’t pay too much attention to them then. In 2005 I was re-introduced by my close friend Ryan Shanahan and what an introduction it was. At first I was very sceptical about what a strange looking ball with handles could really do for me. I mean, how can you do bicep curls or bench presses or good ole squats with these things? Wow, did that thought change quickly after my first workout.

Q -Describe your first time picking up Kettlebell?

A - When I first picked up a Kettlebell, it was a little awkward as I wasn’t sure what to do with them, but when you learn how to use them, it’s unbelievable how fast the gains can be. I found out Kettlebells sculpt crazy muscle definition, made my body feel incredible day to day and I can honestly say that even playing volleyball was easier.

Because Kettlebell exercise form is so dynamic I felt muscles in my body that had not been used for a while. Kettlebell workouts are definitely a muscle wakeup call!

Now I understand why Champion athletes use kettlebells.

Q -What is your favourite Kettlebell exercise?

A - My favourite exercise has to be the one arm swing – I love that one. I also came up with a Kettlebell exercise called “Slow Cleans” which I use as a staple in my Bicep training. Girls dig Big Biceps.

Q -Why do you Love Kettlebells?

A - I Love my Kettlebell because my physical achievement while working with kettlebells has been monumental. While training with gym weights has always been great, kettlebells have taken my muscle definition and strength to the next level. After a month of incorporating kettlebells into my usual workouts, I jumped to pressing 125dumbells for reps of 10, when I could only do 100lbs before. If those aren’t results, I don’t know what are.

My favourite aspect of the Kettlebell was not only finding them but teaching them to others. During my Funk Roberts Fitness Bootcamp, the kettlebells was an all-time favourite for the trainees. Although they were difficult at first all the trainees were excited to use them, because they felt and saw results. “Funk, Funk can we please use the kettlebells this session”Kettlebells are a treat that gives trainees crazy results.

Interview by


1 Two Arm Swing - 20 reps - 3 sets
2 Alternate Swings - 20 reps - 3 sets
3 Slow Cleans - 15 reps - 3 sets
4 Clean and Press - both arms - 10 per side -3 sets
5 Lunge and Squat combo -10 per side - 3 sets
6 Kettlebell snatch - 10 per side - 3 sets
7 Kettlebell Windmill - 10 per side - 3 sets
8 Kettlebell Ab Crunch - 20 reps - 3 sets
9 Turkish Get-Up - 10 reps - 2 sets

Sunday, March 29, 2009


You can always find a reasonable excuse not to get in the gym. Work, kids, too tired, the weather sucks or just plain lazy. Hey, I here you and I’ve been there too, but thank goodness for the invention of fitness videos.

I don’t think I know one person that doesn’t own or has not purchased some type of exercise video in their lifetime.

Well today and this month, I am challenging you and everyone else in the Funk Fitnessland to dust off those old fitness videos and get to work. There is no excuse not to use them, I know there hiding in the corner, or under clothes in your closet, or tucked in amongst all the other movie videos that you own.

Well it’s calling your name…wait…do you hear it?

Think of the benefits and why you bought that damn video in the first place. There is no commuting; you are in the comfort of your living room. You have your own personal trainer taking through the exercises. The workout, from start to finish, will only take15-30 minutes of your time. And in this economy you can save money, get fit and stay healthy.

So once again, there is NO EXCUSE. It doesn’t matter if you’re a gym rat, you haven’t worked out in years or you just couldn’t be bothered.
This morning, afternoon, or tonight you are going to find that video, you are going to put it in your video player and YOU ARE GOING TO DO THAT WORKOUT.
I’m about to take my P90X Abs Ripper video and RIP IT UP BABY!
Funk Roberts
Don’t Rush the Beat

Since they no longer play my all-time favourite The 20 Minute Workout with Bess Mota. I have to rely on these 5 vids if I want to get a good home fitness workout

Sgt Shanahan Boot Kettlebell Bootcamp
You can see Funk in this crazy, but effective workout at the beach

Billy Blanks - Ultimate Tae Bo
I still kick butt to theorginal tae boxing king and catch him in the classic action film TC 2000

Kettleworx - The Six Week Body Transformation
This is the ultimate fitness collection is a must if you want to burn fat and firm up

The Ab Ripper X is my nemesis but damn it works.

Yoga for Beginners
Yoga Master, Rodney Yee has taken me through a few

Saturday, March 28, 2009

Protein Supplements for Women's Weight Loss

While many women’s supplement arsenal consists of only a multi-vitamin, protein supplements have been becoming increasingly popular amongst young and old women alike. If weight loss is a concern, there are a variety of protein supplements that focus specifically on losing weight. A better portion of these protein supplements contain very little fat or additives.

Consider the following on why you should use protein supplements for weight loss:

Protein supplements are extremely easy to prepare and digest. Many times they can take place of a snack or even a meal – simply throw in your protein powder along with water (or milk) into a shaker up, do a few shakes, and your protein is ready! Best of all, protein powder comes in a variety of flavours depending on the brand you take such as chocolate, vanilla, and strawberry.

A 5lb tub of whey protein costs about $40. While that may seem expensive, keep in mind that there are about 60 servings in a 5lb tub of whey protein. That works outs to less than $1 per serving, which is extremely affordable.

Effectiveness.Protein boosts your metabolism, which is the rate in which your body burns and uses food as energy. The faster your metabolism works, the less food your body will be able to store as fat.

Protein also promotes lean muscle growth. This doesn’t mean you’ll start building huge muscles like a bodybuilder, what it means though is that your muscles will begin to take shape and you’ll see an outline of where they are – no more flabby arms!

When you are in the gym working on your trimming down your figure, you should keep in mind that whey protein contains a high amount of glutamine and BCAAs (branched chain amino acids) – the building blocks of muscles. Taking whey protein increases your muscle mass, lowers the time it takes to recovery from exercise, and boosts your stamina!

So next time you're thinking about trying a weight loss pill, consider trying protein supplements instead!

Source - – where women come to be healthy

As part of the Body Transformation System, ISOfemme is a sinfully delicious Protein Smoothie created exclusively for women. It’s a convenient way to increase your dietary protein intake and meal frequency. What more could a woman ask for with just 1 g of total carbs, 1 g of sugar, no estrogenic proteins, virtually zero grams of fat and just 117 calories per serving! ISOfemme makes it easy to follow your diet while getting the body-friendly protein needed to fuel your figure

Check out protein products and get all your supplement needs at

All Funk Roberts Fitness Canadian members get 10% off their entire order when shopping online with simply enter the coupon code "FUNK" at checkout.

Friday, March 27, 2009


Spring is here and you are starting to work on getting your body bikini ready. Here are 8 tips to help you burn fat around the clock and get you Bikini Beautiful.

1 INCREASE CARDIO AND MAINTAIN WEIGHTS. Go for an hour of moderate to intense cardio 5 times per week and continue your weight training regimen three days a week. Take a complete day off each week to rest.

2. EACH STARCHY CARBS EARLY IN THE DAY. Taper off your carbs at night. You’ll burn them during the day; they will burn you at night. The only exception is after a long workout, when you need to replenish your energy.

3. EAT PROTEIN AT LEAST THREE TIMES PER DAY. Protein will help you feel fuller longer, plus help to prevent muscle catabolism while you lose weight. 80-100 grams of protein should be enough.

4. STOP EATIGN THREE HOURS BEFORE BEDTIME. Don’t have any snacks or late dinners.

5. MINIMIZE RESTAURANT MEALS, it’s impossible to know what you are getting, and the portions can be large too. If you have to eat out, go where you can get some nutritional information. You will need to prepare most of your food at home if you really want to be successful.


7. HAVE A CHEAT MEAL. try to keep your cheat meal under 700 calories

8. AT THE END OF EACH WEEK, set one goal to improve upon, like drinking more water or using measuring cups when making meals.
excerpts from Oxygen

Funk Roberts
Don't Rush the Beat


Thursday, March 26, 2009


So you want to be like an MMA fighter. You watch all the UFC events, you wear all the UFC clothing and you even go to the gym to train like an MMA pro, or so you think.

But can you truly train like an MMA fighter?

Well let me help you. Below is a sample training day for an MMA fighter. If you want to hang with the best you have to train like the best.



Run (5-7 miles)
Stairs sprinting (10-15 cycles)
Jump rope (intervals for 15-20 min)
Sled Drag (intervals for 15-20 min)

Full-body circuit training session (high reps with no rest) using weights and machines

Reverse Cable Wood Chop
Asymmetrical Farmers Walk
Swiss Ball crunch and Medicine Ball Toss
Russian Twist


Stretching and Flexibility training (20-30 min)

Perform and perfect the following: punches, kicks, knee and elbow strikes, clinches, takedowns and takedown defense, - not for the weak! After your body can’t take anymore, get ready to spar.


10 Rounds (2 minutes each) of stand-up fighting. Choose a sparring partner who is similar to your opponent in size and skill.


Brazilian jujitsu, shoot wrestling and submissions: train to improve all aspects of your grappling. Work on improving positioning, maintaining ground control, submission holds. Power and endurance, are a must for this kind of training. This session could last for two to three hours
Source MuscleMag


Before going grocery shopping, make a detailed grocery list of everything you need and stick to it.

Write down all the healthy foods you need such as lean proteins (chicken breast, turkey breast, fish, egg whites), healthy carbohydrates (whole wheat bread, brown rice, sweet potatoes, black beans), fruits (apples, strawberries, oranges, watermelon) and vegetables (broccoli, mushrooms, zucchini, green beans, squash, romaine lettuce).

If you like to add dressings or marinade, make healthy choices like no-calorie salad dressings and low-carb marinades/sauces.

By writing a detailed grocery list, it will be much easier for you to stick with healthy food choices and avoid making impulse buys like candy, chips and unhealthy foods.

Funk Roberts

Monday, March 23, 2009



If you are looking to gain strength and increase your muscle size, then my High Rep workout week is the answer. This workout is part of my 8 week transformation program.

With High Rep training you do just that lots of reps using very low weight. High rep training works because the high volume of blood forced through the veins and arteries while working out with high reps will carry with it important muscle building nutrients to feed the training muscles.

High rep training enhances the thickness of the capillaries within the muscle, it increases the diameter (size) of the blood vessels within the muscle, and stimulates the formation of new blood vessels, all of which are responsible for making your muscles bigger in size and mass.

I don't recommend this style of training all the time but it is a great way to add a whole new dimension to your body. The last time I used this training week, my muscles exploded.

Workout Tips
- Perform the below workouts for one week
- Use strict form when performing the exercises
- Increase the weight from set to set and week to week
- Be intense and get the most of every minute in the gym
- Add cardio, abs and a healthy eating plan to maximize muscle growth and fat burn

Funk's High Rep Week

Monday Workout

1. Pull Ups - 2 sets of 12 reps/failure
2. Flat Dumbbell Press - 3 sets of 20, 20, 15 reps
3. Incline Dumbbell Press - 3 sets of 20, 20, 15 reps
4. Incline Dumbbell Flyes - 3 sets of 20, 20, 15 reps
5 Cantered Dips - 3 sets of 10 reps

1.Funk 50 Part Deux

Tuesday Workout

1. Pull Ups - 2 sets of 12 reps/failure
2. Squats - 3 sets of 20, 20, 15 reps
3. Machine Leg Press - 3 sets of 20, 20, 15 reps
4. Leg Extensions - 3 sets of 20, 20, 15 reps
5. Leg Curls - 3 sets of 20, 20, 15 reps
6. Calf Raises - 3 sets of 20 reps

1. Interval Training - 30 Minutes

Wednesday Workout

1. Funk 50


1. Moderate Training - 45-60 minutes

Thursday Workout

1. Triceps Press Downs - 3 sets of 20, 20, 15 reps
2. Lying French Curls - 3 sets of 20, 20, 15 reps
3. Arnold Overhead Rope Press - 3 sets of 20, 20, 15 reps

1. Barbell Curl - 3 sets of 20, 20, 15 reps
2. Seated Curls - 3 sets of 20, 20, 15 reps
3. Dumbbell Preacher Curl - 3 sets of 20, 20, 15 reps
4. Hammer Curls - 3 sets of 20, 20, 15 reps
5. Dips - 3 sets of 10 reps/failure

Friday Workout
1. Bicycle Exercise Kicks - 3 sets of 10 reps
2. Exercise Ball Crunches - 3 sets of 10 reps
3. Vertical Leg Crunch - 3 sets of 10 reps
4. The Plank - 3 sets of 30 second reps
5. Butterfly Crunches - 3 sets of 10 reps

1. Lifestyle Workout/Sport (Basketball, Running, Hockey, etc) - 60 minutes

Saturday Workout

1. Pull Ups - 2 sets of 10 reps/failure
2. One Arm Dumbbell Row - 3 sets of 20, 20, 15 reps
3. T-bar Row/Seated Row - 3 sets of 20, 20, 15 reps
4. Seated Close Grip Pulldowns - 3 sets 20, 20, 15 reps

1. Seated Dumbbell Press - 3 sets of 20, 20, 15 reps
2. Shoulder Raises 28's
3. Shrugs - 3 sets of 20, 20, 15 reps

Sunday Workout
Rest - Whew!

Wednesday, March 18, 2009




Las Vegas, Nevada, February 26 -28th 2009 – At a recent anti-aging medical conference held in Las Vegas, Nevada, YouthJuice gained the attention of an unsuspecting crowd and quickly became the star of the show, says one of the conferences main supporters.

Joe Grasela, Owner of University Compound Pharmacy says he was very excited about the solid response shown by the medical professionals and the overwhelming interest they have shown to distribute YouthJuice.

“Products come and go in the wellness industry” says Paul Redmayne, VP Business Development for Our World Network. “But when one like YouthJuice is embraced by so many medical professionals at one time, you know it has to be backed by creditable science and above all it has to work”

During the 3 day conference, medical and world renowned anti-aging professionals were attending lectures and seminars on different topics surrounding anti-aging and overall health. Dr. Makena Marangu a well known Plastic Surgeon of California presented a powerful and informative lecture on the ingredients contained in YouthJuice and the synergistic blend they create together.

Dr. Marangu says “I has been searching for a product like YouthJuice for years and I feel very comfortable providing it to my patients because of the potential health benefits the total product can deliver. Our World Network has really done their homework and supplied a science based product with a turnkey business system” Follow this link to view Dr. Marangu’s presentation:

The Most Potent Anti-Oxidants in Anti-Aging Medicine

YouthJuice is a science based, science backed natural beverage containing 7 berries and 3 sea vegetables obtained from the pristine northwest part of British Columbia. It was derived in part with a grant from the government of Canada agricultural department and delivers 100% RDA vitamins and minerals.

University Compound Pharmacy is one of the premier compounding pharmacies in the United States and is dedicated to providing both patients and physicians with the highest quality products and service. UCP is one of the few pharmacies in the United States that is PCAB certified, which means that you are assured of receiving the highest quality medication.

Contact me today to find out more information on how you can become a preferred customer of Youth Juice at wholesale & if you're interested, build yourself some massive residual income!

Funk Roberts

Saturday, March 14, 2009


I was reading this month’s Muscle and Fitness magazine and saw a great article about Tabata training and thought that I would re-post an old article from the summer. If you want to burn fat fast and get strong, Tabata is great to add to your routine. I do!

So you are short on time but you still want a decent workout routine. Well a Tabata workout might be for you. This short but extremely intense exercise works so well because it maximizes oxygen consumption with short bursts of focused exercises.

The Tabata Workout was invented by Dr. Izumi Tabata in Tokyo, Japan. The basic principle is this: A Tabata interval is 20 seconds of work followed by 10 seconds of rest.

Eight intervals of one exercise must be completed before moving on to the next. Sound easy? Not! This is "High-intensity” and not for the weak at heart.

This cardio interval training method is an intense and quick workout routine but very effective. The entire exercise lasts only about 4 minutes if you do it correctly. The rest period can be complete rest or a less intense pace.

It is a great way to get a very intense workout in a very short period of time. I'm sure you'll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful!

One of the hardest aspects of doing a Tabata workout is staying focused for the whole four minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity.

You can use this protocol with many exercises: pushups, sit-ups, pull-ups, squats, you name it. If time is an issue, then try this next time you are at home, outside or in the gym.


1) For twenty seconds, do as many repetitions as possible.
2) Rest for ten seconds
3) Repeat seven more times (8 total sets)

Funk Roberts


Tuesday, March 10, 2009



Just breathe more effectively to reduce your stress levels.

Making exercise a part of your life can help to reduce your risk to serious illness. The meditative breathing skills taught during a yoga class are a great way to learn how you can incorporate these breathing techniques in & out of the class.

Learning to take slow gradual breaths can help to reduce the constant stress that your body is under. A little concentrated breathing can help make great strides towards improving your overall health. Make time for a yoga class in your routine.


Karmic Fitness facilitates yoga where you live, work & play.

Karmic Fitness helps you to achieve a healthy body, mind & soul by bringing yoga to you wherever you work, live or congregate. We make yoga accessible & convenient by bringing instructors to you. Developing our bodies & minds is critical to achieving optimal health.
We’ll come to your workplace, condominium or gathering space for 8 week sessions to teach yoga.

Davelle Morrison is the owner of Karmic Fitness and has been an avid fitness enthusiast for her entire life.


It is no surprise that, on daily basis, women can be extremely busy. Whether as a mother or homemaker, taking care of the kids and house, a professional in the day to day grind of the business world, a student running from class to class or any other women that faces daily challenges.

Finding time to workout and eat your six meals per day can be difficult. Planning your workout and preparing your meals before hand is a great way to concur this tough task.

Here are a couple of daily plans from Oxygen Magazine ( ) that that can help you to get a start. Included are suggestions that you can prepare depending on what time of the day you workout; morning, afternoon or evening.

Day 1
Morning Workout – When you work out on an empty stomach ensure you eat right after
Breakfast – 3-4 Scrambles egg whites, turkey/chicken and multi-grain bread
Morning Snack – ½ cup of walnuts with piece of fruit
Lunch Workout –Eat the below meal after your workout
Lunch – Tuna Pita Pocket with Tuna, lettuce, tomatoes and celery
Afternoon Snack – Protein Bar or 2 whole wheat crackers with 2 thin slices turkey
Evening Workout – Bump up your snack to give you a boost for your energy
Dinner – Stir Fry made with marinated beef strips. Serve with Rice and 2 cups of mixed greens
Evening Snack – 1 light yogurt

Day 2
Breakfast – Oatmeal
Morning Snack – Yogurt
Lunch – Chicken Pasta Salad
Afternoon Snack – Apple with 1tsp of peanut butter
Dinner – Salad with lettuce, chicken, tomato, corn, cucumber, beans and light salad dressing
Evening Snack – ½ cup of fat free cottage cheese with 2 wheat crackers

Funk Roberts


“MAKE SURE YOU EAT ALL YOUR BROCOLLI”. I remember that coming out of my mother’s mouth every day at the dinner table? Thank goodness, I love eating my broccoli.
This frilly haired, dark green vegetable is not just good for you, but some of its nutritional contents found in broccoli are great for muscle growth and limits water retention. It holds many well-known phytochemicals and antioxidants that help to fight diseases.
It is a super source of chromium that helps regulate insulin and blood sugar. Broccoli is a great source of calcium, thus help fight osteoporosis. Did you know that indole-3-carbinol and sulforaphane may help decrease certain cancers, especially colon, lung and breast? Yep, they are in there too.
When eating Broccoli heavy cooking and processing destroy some of the anti oxidants and phytochemicals such as the indoles and glutathione. Eat it raw or lightly cooked as in microwave and stir-fry.
So next time you’re at the grocery store...”DON’T FORGET TO BUY YOUR BROCOLLI.”

Funk Roberts