• 1-508-944-3104 || Pembroke, MA
  • rob@rbfit.com

Category Archive Training

Calorie Counting Honestly

One of the benefits of my profession is that I meet many individuals who wish to change their life.

Assumingly for the better.

Unless they decide to use their new found superpowers to take down small children for lunch money.

Or stop old ladies from crossing the road with their incredible sled drive strength.

None the less, one of the fascinating observations I’ve made over time concerns people’s nutrition, or diet, log.

I personally measure everything I eat. Not all the time, but definitely 75% of the year.

Most importantly I journal when I have a goal. Tracking leaves me with very little confusion on whether or not my approach worked, and it helps me to look back at prior results to confirm I can repeat past success again.

To track my meal planning I use a digital scale. In fact, we own two in our house, and both have been verified by a 500 gram weight to be accurate.

So that’s fun, you know, facts.

With that, if I weigh a slice of naan bread, and it states 100 grams, well, I will eat that 100 gram serving and record it accordingly.

Contrarily, I know individuals who do not weigh their serving portions, but, rather eye the amount.

Needless to say this isn’t a very accurate method.

And needless to say, during these “eyeballing” logs people also tend to fluctuate on the wrong side of improving their body composition.

They write down in their log book they weighed such and such serving, and write their calories and macros.

When I ask about these servings though they communicate they didn’t actually weigh the serving. They judged it on observation to be correct.

If there is one thing I recommend above all things “Be Honest With Yourself”.

Always be honest with yourself.

The fastest and easiest way to succeed at anything in life is to be honest with yourself in the journey of your goal. Be it financial, relationships, career, health.

For example, If I’m off by about 200 calories a day, possibly 300, over the course of 3-5 times per week I can expect a little bump up in body fat.

Is it life or death, or goal-murdering?

No. Not that dramatic.

But it may mess up my next weigh-in for sport. Or I may wonder where a hard fought for striation or muscle belly went.

And if it’s incorrectly logged in my workouts as poundages being lifted, well, I’m sure you can see where I may become disillusioned sooner than later on my actual abilities and results overall.

So always help yourself by being honest with yourself first.

Your life will become increasingly easier.

Good luck, and remember, if you’re interested in changing your current fitness and look, I’m here in Pembroke to help.

Belley Fitness
Pembroke, Massachusetts
Servicing clients from Pembroke, Marshfield, Duxbury, Kingston, Scituate, Hanover.

day-6-of-the-belley-fitness-13-days-of-christmas-hanukkah-kwanzaa-suffering-2016/

Today’s movement for the Belley Fitness 13 Days of Christmas Hanukkah Kwanzaa Suffering Challenge of 2016 is the Spiderman Crawl.

I love this exercise and have probably done thousands of reps in my lifetime.

Luckily for you all that is required today is 12 sets of 26 reps (13 per side).

It may still sound like a lot but this movement may very well loosen up some tight hips and cranky shoulders.

There’s a instructional exercise video below the image!

Belley Fitness Pembroke Massachusetts

Summer Kickoff Number 1

Welcome to this summer kickoff courtesy of Belley Fitness in Pembroke, Massachusetts

Belley_Fitness_summer_kickoff_2015_1_0

Serving Pembroke, Duxbury, Marshfield, Kingston, Hanover

Reasons Traditional Health Clubs Suck #438

Maybe this has happened to you.

Perhaps it has happened to one your loved ones.

Either way, to a fault, its gravity’s dilemma, and health club owners, staffers and lucky witnesses should be holding this unconquerable force accountable.

But in a P.C. world you can’t be a material girl and have your cake and eat your shoes too!

Well fuck you I’m eating shoes today Starla!

And I’m going to begin with the ones I use to deadlift #almightydrop #wasthatadisc #icrushoncreatine. When I am finished digesting them and passing said #funkychunky I will create you the greatest caloric blended gut wrenching protein shake of your life Globo-Gym! #howdoesmyinnerliningtaste

Accompanying footage can be seen below, thank you and good night:

BelleyFit Training – Boston – Marshfield, Massachusetts – South Shore

“Take Pride In How Far You Have Come,

And Have Faith In How Far You Can Go.”

 

Truer words have never been written, or spoken.

 

To embrace the challenges, overcome them, and move forward enlightened with your efforts is an overwhelming emotion. It is no coincidence that these obstacle races and events have blasted off into the mainstream.

They are empowering.

They are enlightening.

They are awakening.

You can test yourself among a myriad of skill and fitness, physical and cerebral movements, toward a better, fitter, stronger, more intelligent you.

I will never forget my first obstacle based event. I was 15, Sophmore year of high school. I was part of a youth leadership/betterment group and we took our chances against an outward bound course on an island off of Boston, Massachusetts.

I remember helping everyone, being a bridge for others or a cargo net-of-self to help my peers over walls and cross traverses. I remember feeling powerful within. I remember the moment of feeling Alpha. I remember the pride. I remember sitting on the steps of our city stoop after school that day and not being able to contain myself about it to my mother. Rambling and rambling as cars drove past, myself shirtless, scratches and scars, the sun still radiating heat off the pavement city street.

That feeling fortunately came back to me in 2009 at a little unknown event aiding my friend Mike in the Peak Races summer Death Race in Pittsfield, Vermont. There I met Andy and Joe. There I rediscovered something I loved to belong to.

Since that day in Vermont there has been no looking back.

I’ve entered dozens of events, ranked high in the Reebok Spartan Elite Series, been having fun with other courses like Metro Dash and REI Muddy Buddy. My girlfriend Alicia and I even snagged a first place finish in Atlanta/Conyers, Georgia as partners in crime, “Team Thunder-buddies For Life” at a Muddy Buddy.

All in all having good fun with family, friends, clients and anyone else I can share the experience with and help along the finish line. And sometimes, I’ve been helped by these same folk.

That is the greatest thing about these events. They bring people together. Unlike running, or a triathlon there is a real sense of family and help with one another. Everyone is embracing the suck together, therefore, everyone helps one another move through the suck.

And there may not be one true way to train for these events, as they are ever changing, but there is absolutely a way to strengthen yourself to accept and conquer the challenges these events pose.

Fortunately, I’ve been through and experienced the suck, some of the worst (Winter, Summer, Mexico, Team) Death Races, ultra marathons, marathons, and although I may not have finished all of my goals, I DNF’d far beyond what most would endure, and I attribute that to my training style and methods within the walls of 32 Riverside Drive, Pembroke, Massachusetts. Of course some of our training also takes place on hills and mountains, trails and streets, beaches and playgrounds, but the majority takes place at 32 Riverside.

If you’ve been playing with these events, and are ready to take it to the next level, improve your time, improve your ability to handle the pain, improve your ability to navigate the course like you belong on it, then I would love to help you bridge to the other side,

Interested athletes/racers/trainees need only send an email to rob@rbfit.com

From there we can work together to get your body in the best shape possible to crush these events, head on, and find a little more about yourself, than you already know…

I know I continually find the better version of myself out there in the earth, wind and mist.

Please advise, nothing in life “worth attaining” is simple. It takes work. Hard work, And I dig the brilliant minutes of it.

 

 

Fitter, Faster, Necessity

How would YOU become fitter quickly/er?

By condensing your workouts with intensity and increasing volume.

This is a method I’ve used for years to get ahead and rank as an athlete in multiple sports despite never training sport-specific for said sports.

It’s the same method we used with Adam at our studio to catapult him within months to one of the top SPARTAN racers in the world.
Of course, the effort put forth is up to you!

You can either produce a greater volume within the same time frame by using the same weight as your last workout, though increasing the reps, the sets and attempting to finish within the same time limit: think Belley Bursts or popularized Crossfit WODs.

Or you can increase the weight, keep the reps constant and add sets, with a slight allowance for increased time.

 

Either way, added volume each session is an easy approach to increasing your fitness level.
KEYPOINT: Always execute proper form and allow for deload/unload sessions every few weeks. This will keep you from burning out and help your results continue.

 

Belley Fitness is currently located in Marshfield, Massachusetts.

Offering Obstacle Course Training, Personal Training, Group Training, Athlete Training.

How To Lose 17 Pounds In 4 Days Marshfield Personal Trainer

What happens when you place a self-proclaimed fat kid into a season filled with over-zealous pastries, sauce-drenched meats, every fucking form of cookie, whoopee pie and ginger or pumpkin whatever in existence to his attention. Plus a trip to Alabama, Louisiana, Mississippi, Georgia, Connecticut, New York and Texas. Plus a map. And a car.

 

17 Pounds of weight gain is what happens! BOOM!

 

Even a fitness professional can put on body fat, despite what Facebook motivational posters and public perception believes.

 

And no, it’s not any easier to resist the temptations being a fitness professional and athlete.

 

God I wish the titles came along with circuit breaker switch to the hypothalamus.

#neednewbrain

 

Well, at the wise and self-leading decision of my lovely lady Alicia, I decided to join her, and be supportive of her desire to jump back on the Elimination Diet to clean ourselves up and rise against our newly sneaky stitch restrictive wardrobes.

#howdidthishappen

 

The following pictures will show you everything I have eaten and present you with a guide free of fat burners, protein powder, and weight reducing supplements.

 

Food and spices shed this November/December poundage from my body.

 

And if you are training family of the studio, I’ll also be sending a link to a page where eventually you’ll be able to read and review the meals I’ve created for Alicia and I while we have both followed the Elimination Diet to each lose more than 6 and 10% of our bodyweight respectively in just 4-5 days.

 

Alas, my meal plan : January 2nd, 2013 – January 6th, 2013 :

 

Belley_Fitness_01_2013_How_I_Lost_17_4_Days_meal_plan_Marshfield_Personal_Trainer

Belley Fitness How I Lost 17 4 Days Meal Plan Marshfield Personal Trainer

 

THREE IMPORTANT NOTES**

  1. I FOLLOWED THE FORMULA: I lost body fat super quick because I know how to stick to a formula and see it through. I didn’t cheat. I was tempted twice really bad within the office upstairs with one of my indulgences but I pushed it away and ate broccoli once and yogurt the other time.
  2. I HAVE 4 MAJOR INJURIES PREVENTING ME FROM WORKING OUT: Four major injuries! I didn’t work out once between the times I weighed myself from 179 to 162. I physically couldn’t. Left Leg MCL, Broken Tailbone Relapse, T10-T11 Disc Herniation, Right Forearm Tendon Sheath/Scar Tissue Mangle.
  3. MY CALORIES WERE LOW FOR ME (avg. 1,272/day): Why were my calories so low? Because my body felt adequately nourished with the micronutrient (vitamins, minerals) and macronutrient (proteins, fats, carbs) content from the food choices I made. Had I been training my needs would have risen. Even with injuries my resting metabolic rate is up, however, my body felt great after a couple of months of indulgences to eat a week’s worth of truly nutritious foods.

 

Remember, stick to the formula!

 

Live the dream and create the life you want!

 

High-fives and sweaty hugs!

Bobby

 

 

Marshfield Personal Trainer | Belley Fitness

Rob Belley

Happy New Year – 5 Awesomely Easy Tips for 2013!!

Wishing everyone, our clients, supporters, family, friends and subscribers a happy and wonderful New Year in 2013!

 

Train hard, eat smart and take time for recovery.

 

Recovery is probably one of the most overlooked, and underused portions of fitness and health.

  1. Aim to stretch 10 minutes a day
  2. Choose the muscles that are tightest (traps if your neck hurts, delts if your shoulders bother you)
  3. Aim to drink 64 ounces through the day. If you can do more awesome, if not, you will live 😉
  4. Add one extra 4 minute workout of “body weight only” exercises. it’ll do wonders for your health
  5. Sign up for one event each season

Adding these 5 benefits to your lifestyle each day will go a long way towards an incredible year of kicking butt and awesomeness!



Live the dream you want, create the future you’ll love

 

Rob

 

PS – For those of who are studio clients, here’s a link again to our five 2013 updates!
http://archive.aweber.com/trainingfamily/FdMSc/h/5_Exciting_Studio.htm

For Mary… Vanilla Protein Shakes

This one is for Mary!

 

And of course anyone else at the studio who uses vanilla protein powder in their shakes.

 

Remember you can spice up and trick out vanilla beyond water and ice cubes.

 

I personally blend with a Vita-Mix, as does Alicia, they are fantastic blenders and you can create narly stuff with them, but none the less, you can also make any of these with any commercial blender.

 

I also must admit I’m more of a chocolate man, but, after reading these I may have to filter in a tub of vanilla soon!

 

When Everything Is Alright

When Everything Is Alright

Here are some shake recipes I found and altered a tiny bit from Sherdog Forums and Pimp My Protein Shake:
http://pimpmyproteinshake.blogspot.com/2009/05/carrot-cake-post-workout-protein-shake.html

http://www.sherdog.net/forums/f15/unofficial-sherdog-protein-shake-recipes-how-thread-430362/

 

From Pimp My Protein Shake.com

The ‘I Read Food & Wine Magazine’ Ultra Deluxe Version Carrot Cake Shake:

29-58 grams Vanilla Protein Powder

Liquid (Water/Milk/Almond Breeze Unsweetened Vanilla Almond Milk)

1/8 – 1/4 Teaspoon vanilla extract (depending on your protein powder)

A few drops up to 1/8 Teaspoon butter extract

A few drops up to 1/8 Teaspoon walnut extract

1/4 Teaspoon maple extract

1/4 cup (dry measured) oatmeal, preferably cooked, cooled and frozen (into cubes or Tablespoons – otherwise you will have a giant frozen chunk and your blender will hate you.)

1/2 – 1 cup shredded carrots

Sweetener to taste – stevia (such as NuNaturals), powdered erythritol or splenda

Ice cubes

1/2 up to 1 Teaspoon Apple Pie Spice (depending on how spicey you like it…)

Pinch of all natural sea salt (helps bring out the sweetness)

Optional: 1 Tablespoon of cream cheese

Optional: pinch of turmeric for color

 

From Sherdog Forums:

Iced Coffee Super Shake

2 cups Iced Coffee

58 grams Vanilla Protein Powder

1 tsp Flax Oil

6 dark chocolate covered espresso beans

A touch of cinammon

 

Tropical Power Super Shake

1 cup Water

1 Banana

1/2 cup Fresh Pineappple, Frozen

58 grams Vanilla Protein Powder

1/2 cup Nonfat Plain Yogurt

1 tbsp Ground Flax Seeds

1/4 cup Unsweetened Coconut Flakes

 

Banana Mango Berry Super Shake

12 oz Iced Green Tea

1 cup Frozen Mixed Berries (Blueberry, Blackberry, Raspberry)

1 Mango, Ripe

45 grams Vanilla Protein Powder

1 tbsp Nonfat Plain Yogurt

1 tsp Ground Flax Seeds

 

Banana Cream Super Shake

1 cup Water

5 Ice Cubes

1/2 banana

58 grams Vanilla Protein Powder

1 cup Lowfat Plain Yogurt

1 tbsp Ground Flax Seeds

1/2 cup Hazelnuts

 

Blueberry Pie

Water/Ice (as desired)

1 cup Blueberries, Frozen

1/4 cup Vanilla Yogurt

29 grams Vanilla Protein Powder

1 tbsp Ground Flax Seeds

1/4 cup Whole Groat Oats

1/4 cup Crushed Graham Crackers

Dash Vanilla Extract

 

Baked Apple Shake

1 cup Iced Coffee

4-5 Ice Cubes

1 Apple, Baked w/Skin

58 grams Vanilla Protein Powder

3 tbsp Ground Almonds

1 tbsp Ground Flax Seeds

1 tbsp Sesame Seeds

Dash Cinnamon

 

Just Strawberry

1 cup Skim Milk

7 Ice Cubes

3-5 Strawberries

58 grams Vanilla Powder

1/2 cup Cottage Cheese

2 tbsp Ground Flax Seeds

 

Ginger Orange Cream

1/2 cup Water

5 Ice Cubes

1 Navel Orange, Peeled

Zest from the Orange

1/2 tsp Fresh Ginger (Squeezed w/Garlic Press)

58 grams Vanilla Protein Powder

1/2 cup Plain Yogurt

1 tbsp Ground Flax Seeds

1/4 cup Oat Bran (Optional)

 

PB&B

3/4 cup Water

1 Banana, Frozen

58 grams Vanilla Protein Powder

2 tbsp Yogurt

1-2 tbsp Organic Peanut Butter

1 tbsp Ground Flax Seeds

Splenda (to taste)

 

Peanut Butter Banana Nut

1 cup Water

1 Banana

58 grams Vanilla Protein Powder

1 tbsp Natural Peanut Butter

1 tbsp Pecans

1 tbsp Ground Flax Seeds

 

Maple Pecan Pancake Shake

1 cup Water

1 cup Ice

29 grams Vanilla Protein Powder

1/4 cup 2% Lowfat Cottage Cheese

1 oz Pecans, Halved

2 tbsp Ground Flax Seeds

6 tbsp Walden Farms Calorie-Free Pancake Syrup

 

Belley Fitness
Marshfield Fit and Fitness Christmas Wishes

Jenn: Transforming from Every Excuse into a Fitness Competitor

What Jenn has accomplished over the last 18 months is nothing short of pure awesomeness.

 

She has become an entirely motivating and dedicated individual; not that she wasn’t before, but in fitness AND nutrition she traversed her earth.

 

Below is an essay written by Jenn, as she shared co-victory of the Belley Fitness 8-Week Beach Body Challenge back in May of 2011. This was her first acceptance of her THEN current conditioning.

***

Beach Body Challenge 2011
Jennifer Gallant | May 27th, 2011

It was time for a change.  I, however, had every excuse in the world as to why I couldn’t get in shape.

I have always wanted to be fitter and healthier but there was always a reason in my mind why I couldn’t be: I am a single mother, I work full time, I don’t have a babysitter, I don’t have the money, I have too much to do.

I could go on and on and on.

One day I had enough.

I lost 20 pounds when I lost the excuses!

I had been training at Belley Fitness off and on for about 2 years.  Rob always told me exactly what I needed to do to shed the pounds and feel better but I always deviated from the plan.

One slice of pizza won’t kill me I would tell myself, 3 slices later I would feel awful.  Finally I had enough!  I called Rob and said what do I need to do?

This is how I started the MarshFIT Beach Body 8 Week Challenge™.  8 weeks of eating clean and working out with Rob 2 days a week.  No more excuses. Just suck it up and get it done it’s only 8 weeks.

My work outs were fabulous.  Rob was always changing it up so I never got bored.

Eating clean is easier then you think.

I wasn’t dieting I was eating plenty but it was healthy and organic.

There’s also 1 cheat day a week when you can eat whatever you want!

I started feeling results almost immediately.

I was happier, my clothes were more comfortable, after 4 weeks I had lost 10 pounds!

That was enough to keep me motivated for the last 4 weeks.  Eating clean isn’t always easy but as long as I stayed prepared I did great.

One trick I learned is it’s just as easy to swing in the grocery store for something healthy as it is to swing by the fast food chain and grab something gross!

After 8 weeks the MarshFIT Belley Beach Body Challenge™ has become a way of life for me.  I eat clean and cannot get enough gym time in!  I love my workouts and I deserve me time.

I am a better mom, employee and friend because of what I have done for myself!

Thank you Belley Fitness.

Jennifer Gallant

***

Not only did Jenn lose 20 pounds in 8 weeks, afterwards, she decided to lockdown an extra gear and began entering some obstacle races and 5k’s in the summer and throughout the fall of 2011.

 

After that, Jenn decided to share her abilities and successes with others taking on clients and training smarter and harder than ever!

 

Fast forward a mild Marshfield winter and dive into spring of 2012, Jenn not only connected our studio to the Diva Dash event, helping hundreds of women experience and element of the Belley Way, she decided to ABSOLUTELY DIAL IN to her eating plan.

[Jenn’s second acceptance of her THEN current conditioning]

She decided she would spend a summer free of processed indulgences and summer favorites like beer, ice cream, mixed drinks, smore’s and pizza!

 

Clearly she was disturbed, possessed or perhaps knew she was capable of MORE. In any case, I was curious to see how this unfolded.

 

At the end of her hard work, an entire summer void of beach-town partying, she would enter her first Fitness Competition, on a stage, in a bikini, for everyone to judge her, critique, tell her what could use work, what looked good and how she looked next to other women on stage with equal determination.

 

If that’s not the classic “Guts” scenario I don’t know what is. I personally do not possess that extra gear.  She has a bit more faith in herself than I do in my own-self physique-focused.

[SIDE NOTE] I once gave Jenn a sensational cool fat kid club present of a Peanut Butter & Company Dark Chocolate Dreams jar that I told her to put in the fridge and eat like ice cream: if you never have it’s delicious so don’t judge us. So imagine my astonishment that she would pull off this incredible feat!

 

But she did it, and she looked amazing, and in the crowd Greg, her fiancé holding roses, Alicia and myself cheered her on and we were extremely proud of her capacity to achieve, and as-of-present best figure forward.

 

It was a very memorable moment to see someone who you had become more than a trainer to, but a friend and an unofficial brother, change so much, in what relatively is a short period of time.

 

Jenn has been a part of our Belley Training Family for 3 and half years.

 

42 months in all: (1,278 days)

 

24 months getting workouts completed, trying hard and adhering possibly 70-80% of the time.

 

13 months of a great push and adhering about 80-90% of the time: (400 days)

 

5 months literally attacking her goal to get on a stage and adhering damn near 100-95%: (150 days)

 

I’ve never adhered so incredibly and my name is on the door!

 

Jenn transformed her body!

 

Just looking at her before pictures of spring 2011, to her stage photos from late-October is proof in the pudding!!

 

And she has lined up her 2013 for a diversity of challenging events, including obstacle races, short runs and figure.

 

The end result will leave Jenn, at 34 years of age, in BETTER shape than she ever was pre-pregnancy in her 20’s!

 

LESSON LEARNED = Getting after your goals consistently with a plan IS WHAT MAKES THE TRUE DIFFERENCE.

 

Jenn is definitely one of the most dedicated and inspiring individuals I’ve ever been able to be around.

 

And if you have any questions, Jenn can always be reached via her Facebook page, her email Jenn@rbfit.com and by training at our multiple-award winning studio, Belley Fitness.

 

Whether coming in to the studio to train after long overnights as a paramedic, in between riding sessions at her Magic Penny Farm, bringing her daughter Kae in tow at the studio, or before and after sessions with clients she’s always getting her workout in! It’s complete dedication.

 

She doesn’t show up twice or three times a week and lie to herself anymore that she’s making the effort.

 

She is going after it!

 

Jenn is creating the difference in her body. Nothing comes easy in life – especially physique goals.

 

And everyone knows someone who is skinny, smokes like a chimney, drinks like they’re birthright is at the bottom of every bottle and eats nothing but oxygen, desserts and pizza, but that person is weak and unhealthy. That person would be hard pressed to run further than a mile at a respectable pace without wanting to throw up. That person wouldn’t be able to lift more than their body weight or crank out chin-ups on a bad training day.

 

Have you ever seen Jenn do chin-ups?

 

I’m not a sexist by any means, but girls do tend to struggle a bit more than men with chin/pull-ups and Jenn’s been able to outperform almost every guy who has ever set foot in the Marshfield studio. And she can pull a bunch of weight too! She’s strong! And lean! And happy! And healthy above all else!

 

Sure she’s a little colder now but that comes with lower body-fat levels 🙂

 

Plain and simple life is easier, and streamlined, when you have mentors, or follow people who have been successful before you at the same endeavor. Jenn is one of those people who can be followed, and people can learn from. There are no shortcuts, but there’s definitely a path, and she’s followed it.

 

I know people who can tell you everything to do with fat loss but have never done it themselves in fitness and eating. People who can spit out every program, every exercise, every meal plan or diet yet they look like shit or have never tested their own abilities after years of study and reading.

 

Jenn has spent far less time on the study spectrum amongst all the hats she’s worn as a mother, paramedic, equestrian athlete, fiancée, farm operator, trainer, and god only what else, but she’s actually done the work. She’s lived in the trenches. She’s done what 99.9% of people will never be willing to do.

 

For that she’s far more valuable and resourceful than most trainers from any university or accreditation program who workout, enter events and never prove themselves.

 

She lives the lifestyle or code shall we say.

 

IT has become part of her, second nature, as if breathing.

 

And we all know breathing can be hard from time to time, and that it’s much easier to give into the pain, and collapse, and feel sorry for ourselves, but Jenn has refused to for a long time, and doing so daily is an impressive feat.

 

I am so proud of Jenn.

 

And hopefully, one day not too far away, I’ll be writing a before and after post about you.

 

And how proud I am of you for taking on a challenge and finishing what you started.