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

Category Archive fitness

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

Thank you technology! Early Christmas

Finally we can blog straight from the mobile.

 

Very excited this app is now available for use.

 

Thank you WordPress!

 

And thank you Janey Burke for this awesomeness of awesomest Christmas ornaments!!!!

 
image

And thank you Jess and Dr. Amanda for this amazing unicorn magic granola delish!!!!

 
image

What a fun little Thursday we have here 🙂

 

Belley Fitness
Marshfield Fit and Fitness Christmas Wishes!

Life Lessons.. posted on Facebook 09-29-2011

Just because you’ve made the club, doesn’t entitle you to belong to it. Hard work, consistency, leadership, courage and appreciation are a few reasons to keep you here. We are all interchangeable at any given moment.

Life Lessons brought to you by the letter “L”

  1. It’s okay to be one person’s hero and another person’s villain
  2. You CAN NOT save anyone!
  3. You control your choices
  4. It’s not their fault. It’s your fault. Because you let them hold yourself down.
  5. Some things are out of your control. Completely. So stop trying to figure out how to control them.
  6. Invest emotionally in those things you have a say in
 Red Sox fans
 don’t take this too much to heart. You can’t win the game. And you never actually lost the game. Those men did. Cheer up J
  7. Gravity always wins.  Always.
  8. If something seems too easy. It’s because you’ve done it wrong, or haven’t calculated all the possibilities or risks.
  9. There’s no such thing as “EASY MONEY”
  10. There are such things as “Where’s my money bitch?!” “You have until 2 o’clock” and “So help me God
”
  11. If you’re out of shape. It’s because you did it to yourself. No one else.
  12. If you’re feeling uncomfortable in a room, like everyone is looking at you, it’s because someone in that room knows something about you that you wish they didn’t. Just saying. For good or bad.
  13. This number is commonly unlucky. Remember it.
  14. Like the proverbial tree, if something isn’t tweeted, did it actually happen? You can bank on it.
  15. When they say, “Dance like no one is watching” guess what, EVERYONE is watching
 so be talented at it. Been to enough clubs over the years to know, that you know, who the good dancers out of 1,000 people are and who are not.
  16. If you can mentor someone, do it!
  17. If you believe that for any moment you are not a role model, you’re wrong. We are all each other’s role models. That’s why we are a society. We share sociological and psychology behaviors. We are catalysts for one another.  Energy breeds energy. Negative or Positive.
  18. Text message spelling and word automation is so much better with a $200 smart phone than a $2,000 word processing program on a notebook/PC. Funny huh?
  19. Mangoes are brilliant. And they know it.
  20. The 1970’s destroys the millennium. For a soul’s fulfillment. Let’s recreate the best of the 70’s!
  21. Less is usually more.
  22. Someone always gets hurt 😉 And the ones who are not ever really feel it. Sorry. It’s kind of true.
  23. There is no such thing as revenge. There’s stupid layered upon stupid.
  24. Hating is useless. You can pull off memories to elicit a surge or drive but outside of that moment hating is completely useless.
  25. The world is not ending. People are using it as an excuse to blow off responsibility. Don’t be that person.
  26. Reality TV is pointless. Fuck watching someone’s life. LIVE YOUR OWN.  You’ll be much happier.
  27. If someone loves you. Love them back.
  28. If you ever wonder why people are talking about you, guess what, it’s because they have nothing better to do. You finally made it. You my friend are important. So it’s your victory. Congratulations J Welcome to the world. You’ve landed.
  29. If you can make someone smile. Do it. It will bring them more happiness then you can imagine.
  30. Be selfless once per day. Completely selfless. Anonymously.
  31. The universe is reciprocal so get ready 😉
  32. You are the direct reflection of your 5 closest people. Choose wisely.
  33. John Lennon is right,
    “All we are saying is give peace a chance.”
    “All you need is love.”
    “As usual, there is a great woman behind every idiot.”
    ”A dream you dream alone is only a dream. A dream you dream together is reality.”
    ”Everybody loves you when you’re six foot in the ground.”
    ”Everything is clearer when you’re in love.”
    ”I believe in everything until it’s disproved. So I believe in fairies, the myths, dragons. It all exists, even if it’s in your mind. Who’s to say that dreams and nightmares aren’t as real as the here and now?”
    ”If being an egomaniac means I believe in what I do and in my art or music, then in that respect you can call me that… I believe in what I do, and I’ll say it.”
    “If everyone demanded peace instead of another television set, then there’d be peace.”
  34. 14 years ago on this day, September 29, 1996 I barely kept my right eyeball, almost broke my sternum, pushed my head out the windshield, and bled everywhere in a horrific car accident all because I was doing too much, too often, trying to accomplish everything at once, at 17. Take it easy. Revel in the moments. Learn to rest. But don’t be fucking lazy. Set lofty goals, and provide a realistic time-frame to accomplish them. I crashed to Metallica’s “King Nothing”
 ironic huh?
  35. And lastly, two more great John Lennon quotes:
    “I’m not claiming divinity. I’ve never claimed purity of soul. I’ve never claimed to have the answers to life. I only put out songs and answer questions as honestly as I can… But I still believe in peace, love and understanding.”“I’m not going to change the way I look or the way I feel to conform to anything. I’ve always been a freak. So I’ve been a freak all my life and I have to live with that, you know. I’m one of those people.”

Fat Loss 101.a

Fat Loss 101.a

Recap the last post:

Step 1: Either you A) decide to lose body fat, or, B) decide not to lose body fat.

Step 2: Set time aside for 10 workouts a week, lasting 30-45 minutes each.

Step 3: Dax Moy’s elimination diet. Quality of your food will decrease your body’s fat.

Step 4: Accept patience.

Step 5: You did this to you and now you need to undo this to yourself.

Today:

Two sample plans of a day in the life.

The first plan one of my own from an actual day of eating.

The second plan one for a female looking to also lose body fat.

Of course these are just rough outlines, and there are other things included throughout the day not listed but these will undoubtedly give you an idea.

My own (Male Plan)

 

Female Plan

*I could have added a few more grams of food for the my own (the male) plan on those days but I had taking in too many the days before and was attempting to regulate my calories for the entire week.

 

Good luck with these till the next post!

 

Live the dream,

Bobby Belley

 

 

Fat Loss 101

So you want to lose fat, but, and a very large but here, you’re confused by all the infomercials, articles and jargon circulating around the media streams. Well, buyer beware, it’s actually a lot easier than you think.

First off, you have to accept one of two things. Stay with me kitty cat.

 

Step 1:

Either you A) decide to lose body fat, or, B) decide not to lose body fat.

It’s one or the other and honestly you have to give either or a honest effort to succeed either way.

It is mind-boggling how many individuals choose to GAIN body fat. It actually takes some work, despite what you’d believe.

 

Step 2:

This is assuming you’ve chosen A.

You need to figure out when you’re going to work out and how many times per week.

This is more important than how at the moment.

Here’s your blueprint though: set time aside for 10 workouts a week. Each workout lasting 30-45 minutes. This will allow for warming-up, soft tissue work, the actual workout and a cool-down.

 

Step 3:

Hold your breath. Get ready for it. I’m not going to apologize for this one. You need to EAT correctly.

“Ah f*#^ I knew there was a catch!”

Yeah, it takes proper eating. It blows but it’s my life, it’s what I do.

Now I’m not gonna tell you to eat such amount of calories per day or anything like that. Well maybe I am but this isn’t anything you can’t handle.

I’m gonna suggest you follow Dax Moy’s elimination diet. It works. And that’s all that really matters.

It’ the quality of your food that will eventually decrease your body’s fat.

 

Step 4:

Patience kids. Patience.

If you have no patience you better develop stat!

For myself, after a ridiculous one or two day binge, it takes my physique 3-4 days to recover/return to its normal appearance complemented with 100% adherence to caloric counting and more.

That includes absolutely no alcohol with that binge by the way. Just the wrong foods required for a lower body fat level.

 

Step 5:

Do not blame this article, myself, your spouse, your friends, your kids, your favorite football team, a vacation, your weekly grocer’s flyer, the wrong sale or anything else if you do not accomplish your goal.

It’s all about you.

You did this to you and now you need to undo this to yourself.

 

With that, you have a huge leg up till the next post!

You know the choice to make.

You know how often you need to workout.

You know what Google to find what you need to eat.

You know the mindset you need to adopt to be successful.

You know who to blame if these first 4 steps go wrong in way possible.

 

Keep living the dream 😉

 

Rob

Shit Women Say to Personal Trainers-Video

Ms. Holly of The Scoop at Belley Fitness and I both agree


 

Pain is fascinatingly fun to witness overcome the faces of our clients =)

 

And we also agree this is one of the most hysterical true-to-life interpretations of a day-in-the-life of the fitness professional.

 

We may focus on different disciplines in fitness at the Marshfield studio, but, these are absolutely similar responses from both our list of loving clientele

 

Check this video out! It’s my colleague BJ Gaddour from Milwaukee playing the roll of female clients


Everywhere.

 

“This meal plan sucks!”

“I have a big vacation coming up and need to lose 30 pounds STAT!”

“There’s nothing wrong with a little bread. People have been eating bread for centuries.”

“Is this making me bulky?”

“I feel like I have to go pee.”

“We should do more butt exercises.”

“How many calories should I eat?”

“Squats again?”

“Okay I can’t take this, I’ll just do some more cardio tomorrow and I’ll burn it off (reaching for a bread roll).”

 

Leading my life to help you live the dream,

Rob
Shit Women Say to Personal Trainers (Inspired by Shit Girls Say) – Video

Accepting You

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

Marshfield Boot Camp Duxbury Boot Camp Pembroke Boot Camp

RED-HOT DEAL ON GROUP TRAINING / BOOT CAMP
FOR NEW FAT LOSS MEMBERS AT

PRIVATE MARSHFIELD FITNESS STUDIO

Live Your Dream
in 2011

NYC ~ Linkin Park ~ Kettlebell Workout

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 Πof 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

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/