I did an online interview with MMA Crossfire and Kenai Andrews. MMA Crossfire featured exclusively on the Postmedia Network and Canada.com.
I spoke about where I began in fitness, MMA training, its future in Canada, fitness and you will learn a bit about me.
Kenai Andrews is an editor and chief blogger for MMA Crossfire, featured exclusively on the Postmedia Network. Contact Kenai at kandrews@postmedia.com
NEW SPARTACUS VENGENACE WORKOUT AND CONTEST WINNERS
This workout was created as part of Funk Roberts Spartacus Workout Face book Fan page Contest where followers submitted exercises to build the ultimate Spartacus workout in honor of the new Spartacus TV Series on – Vengeance on Starz and HBO.
With over 100 entries from men, women and trainers. The 10 winners will receive a personalized Spartacus workout T-Shirt courtesy of Funk Roberts and Spartacus Workout Blog.
SPARTACUS VENGEANCE WORKOUT
The winners and their exercises are as follows:
THE “OFFICIAL” SPARTACUS VENGEANCE WORKOUT
Workout Instructions
10 Exercise Circuit – Complete 3-4 Full Rounds
ROUND 1 – Perform each exercises in succession for 30 seconds of work followed by 15 seconds rest. Use this as your warm up, get used to the exercise, learn the technique and work up your cardiovascular system.
ROUND 2-4 Perform each exercises in succession for 60 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise
After you complete all 10 exercises or one round in succession you will rest for 2 minutes.
COMPLETE 3-4 ROUNDS
SPARTACUS VENGEANCE WORKOUT EXERCISE LIST
1. Alessio Man Makers – Kettlebell Rollback to Kettlebell Squat Jump to 2 Pushups to 4 Mountain Climbers (25lbs Kettlebell)
2. Exploding Star Pushups – Crouch Position to Plyometric Star Push Up
3. KB/DB Overhead Sit Up and Russian Twists – Overhead Sit up to Russian Twist (can be done with KB/DB or nothing) (20lbs KB-15lb DB)
4. Jumping Plyometric Lunges
5. Dumbbell T-Pushups – Dumbbell Pushups to Row and T-Raise (DB 25lbs)
6. Squat Thrust to Single Arm Dumbbell High Pull (DB 35lbs)
7. Boxer Burpees – Dumbbell Burpees to Standing 1-2 punch combo twice (8lbs)
8. Kettlebell Goblet Squat to Overhead Push Press (35lbs)
9. Cross Body Mountain Climbers
10 .Burpees Cubed – 3 Bodyweight Squats to 3 Burpee Thrusts to 3 Pushups to 3 Burpee Thrusts to 3 Jump Squats and repeat
THE CONTEST WINNERS
KENNETH ALESSIO – Kettlebell Rollback – Squat Jump – 2 Pushups – 4 Mountain Climbers
DAVE JOHNSON – Exploding Star Pushups
GAVIN HIGGINS – KB/DB Overhead Sit Up and Russian Twists
JETH HUFFMAN – Jumping Plyometric Lunges
REGGIE SANDERS – Dumbbell T-Pushups – Dumbbell Pushups – Row and T-Raise
GEORGE S – Squat Thrust to Single arm Dumbbell High Pull
BEN SCHAUFELE – Boxer Burpees
GEORGETTE PANN – Goblet Squat to Overhead Push Press
TROY PESOLA – Cross body Mountain Climbers
ALFRED GUY – Burpees Cubed
CONGRATS WINNERS!!!!!!!!
Former Hockey Player Pete Mongeau Loses 80lbs and Prepares for Battle with help of Spartacus Workouts
When Pete from Atlanta, Georgia first sent me a message on Facebook, telling me that my workouts had helped him to get to a lean 185lbs, I didn’t realize there was a fantastic transformation story behind it. His success story really inspires me.
First because he is 39 years old and is heading into his second MMA Fight (Make sure to watch his fight below) and second because he lost over 80lbs and is preparing for his Muay Thai fight, Feb 12, 2012.
His path to his amazing transformation has spanned over a year and the dedication, discipline and perseverance to overcome barriers is incredibly inspiring and motivating.
It shows that if you have a goal, keep it in your sights and stay focused on achieving success anything is possible.
Pete used Spartacus workouts to reach his now 185lbs of lean muscle (check out his brief training video) and cutting to 175lbs for his fight.
Pete is also a Strength and Conditioning Coach and HIIT Specialist, so incorporating Muay Thai Training, FunkMMA Workouts, Pete’s own training principles and clean nutrition has brought him great success.
Congratulations Pete, Great Work!
PETE’S STORY (EMAIL)
Funk,
I wanted to share with you my experience with your program as a 39 year old Muay Thai fighter I needed an edge to keep up with the younger fighters.
Two years ago I began my journey at Sept 10 2010 264 lbs. heavy and not competitive at all. As an ECAC All-American ice hockey career in my past I was well aware of what it took to be competitive once again. I have enclosed a series of photo’s to mark my progress.
By Sept 10 2011 I had cut my weight down to 215 lbs. and cutting to 190 at fight time. I needed to shock the body. That’s when I found you and your program on the web!!! Today I am walking around at 188 and am cutting to 175 for my next fight Feb 17th Bangkok Fight Night 12.
My most recent pictures outside are last weekend taken for the promotional poster for the fight. Your combination of workouts and the amount of level changes that each workout provides is the key to my recent success. If any fighters have any doubt I would be happy to share more about my success!
Pete Mongeau
Strength and Conditioning Coach
H.I.I.T Specialist
Muay Thai Instructor
Just Fitness 4 U Certified Personal Trainer
404-518-2967
Pete’s MMA Fight
Part 1
Part 2
Pete Mongeau Muay Thai Pad Work
Pete is Fighting in Bangkok Fight Night 12
What are thermogenic foods and do they really increase your metabolism and help you lose weight?
The answer is YES THEY CAN! Thermogenic foods contain components in their structure that cause your body to use more energy (calories) to breakdown and digest the three macronutrients you intake on a daily basis; protein, carbohydrate and fat, and as a result, your body burns extra calories when these foods are consumed.
When ingested, thermogenic foods aid to stimulate body fat to be released and used as energy. All foods require energy to be broken down but some foods require more energy than others. Protein is a perfect example of a macronutrient that utilizes the most energy, almost 30% more than carbohydrates and fat. Examples of high protein choices would be chicken, turkey, fish, seafood, lean beef, and eggs.
In simpler terms, increasing the amount of protein in your diet will not only increase your metabolism but it will keep you feeling full longer because protein, unlike carbohydrates, gets broken down in the stomach and takes roughly 3-4 hours before it moves into the intestines where the absorption process begins.
What does this mean? Well, if you consume 100 calories of lean protein (chicken and turkey breast, white fish, egg whites, etc), this means that 30 of those calories (30% of 100) are being used as an energy source for digestion alone!
Protein is known to have 4 calories per gram, therefore you could even go as far as presuming that since 30% of those calories are being used in digestion, a protein in actuality only has 2.8 calories (30% of 4 grams) by the time your body has worked its magic and digested the protein for assimilation. Why wouldn’t you incorporate more healthy proteins in your diet!
Protein is not the only thermogenic food however! Many vegetables and some fruits also have a thermogenic effect on the body and your metabolism.
Cruciferous vegetables such as arugula, broccoli, spinach, Brussel sprouts and cabbage can increase your metabolism when consumed in larger quantities and on a regular basis as they are loaded with nutrients necessary to get your cells and liver to do their job and burn fuel efficiently.
A diet poor in vitamins and minerals does not result in the same energy expenditure.
Low glycemic index fruits such as berries (strawberries, raspberries, blueberries and blackberries) as well as grapefruits and apples also have thermogenic properties and do not affect a rise in blood sugar levels as do other fruits, especially dried or tropical fruits which can increase your insulin levels and may cause carbohydrates to be converted to fat.
Condiments such as apple cider vinegar, hot sauces, hot peppers, spicy mustards and chili’s are a definite must and add fuel to the fire increasing your metabolism even more. Try adding some to your next meal!
I know you have heard this a thousand times but… drink your water! Water, yes plain water, can also increase your metabolism; especially if you drink it cold since your body has to expend so much energy to warm it up before it passes through the digestive system.
All of the above mentioned foods can be readily found during your next visit to the grocery store if you don’t already have them hiding in your pantry, fridge and freezer. So be sure to include as many of the above mentioned thermogenic foods as possible and get your metabolism in gear!
By Laura Discepola, RNCP and ROHP
Registered Nutritional Consulting Practitioner and Registered Orthomolecular Health Practitioner
Can-Fit-Pro PRO-Trainer, NWS & CPR Instructor
Personal Trainer (PTS) & Chef
www.fittoeat.ca
p. 647.408.7142
http://www.facebook.com/pages/Fit-To-Eat-Nutrition/173707265981688
SPARTACUS “SPARTA” ADVANCED WORKOUT
Workout Instructions
10 Exercise Circuit – Complete 3 Full Rounds – 36 Minutes
Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise.
After you complete all 10 exercises or one round in succession you will rest for 2 minutes. COMPLETE 3 ROUNDS
SPARTACUS SPARTA WORKOUT
1. Burpee Forward and Lateral Box Jumps – Plyometrics, Power, Explosiveness, Cardio, Total Body Strength
2. Buzz Saw Plank – Core, Upper Body
3. Two and One Arm Kettlebell Swings (70lbs) – Two Arm and Alternate One arm Swing) – Lower body, Glutes, Explosive and Cardio
4. Side to Side Lateral Push Ups – HANNIBAL SPECIAL – Upper Body, Shoulder, Core and Abs, Balance, Muscular and Body Strength
5. Dumbbell Clean and Press Left (50lbs) – Pull and Press Exercise – Full Body, Back and Shoulder Strength
6. Abs Spring Ups – Abs Strength
7. Dumbbell Clean and Press Right (50lbs) – Pull and Press Exercise – Full Body, Back and Shoulder Strength
8. Double Plyo Push Ups to Bunny Hop – Plyo-upper Body, Explosiveness, upper body strength
9. Reverse Lunge and Curl (20lbs)- Lower Body and Biceps Strength
10. The Prowler aka The Finisher (5lbs) – Cardio and Conditioning, Shoulder muscular endurance
PLEASE LEAVE YOUR COMMENTS BELOW
POST WORKOUT SMOOTHIE RECIPE FOR FAT LOSS
In order for me to ensure that I got the most of a workout with my cousin Davelle (D-Mo) of Karmic Fitness and I had a great workout hooked me up with a delicious post workout smoothie using Prograde Nutrition Drink
If your goal is fat and weight loss then after your weight workout, cardio session, HIIT interval session or cardio on the machines you should consume a meal or shake with a 2 to 1 mixture of fast-absorbing carbohydrates, high-concentration proteins and certain other nutrients.
If your body does not get these nutrients it needs right after your workout, you are flushing a lot of your workout efforts down the drain. You will also weaken your fat-burning metabolism, lose muscle, be more fatigue and your performance will suffer the next time you workout.
I use Prograde Post Workout Nutrition when I do not have time to eat a meal.
It will increase your metabolism and help your body to burn off more fat for days after your workout. It will maximize your weight loss results … and with NO extra time or effort spent by you!
If you have no time to eat right after your workout, then consuming a post workout Shake/Smoothie like Prograde Nutrition in liquid form will digest fast, and give your body the nutrients right away to burn fat and calories effectively.
Try D-Mo’s Post workout Fruit Smoothie today!
MIX THE FOLLOWING INTO A BLENDER
2 CUPS OF WATER
RASPBERRY – ½ cup
BLUEBERRIES – ½ cup
STRAWBERRIES – ½ cup
2 SCOOPS OF PROGRADE WORKOUT DRINK
GET YOUR PROGRADE NUTRITION DRINK
SPARTACUS GAMECHANGER WORKOUT
This workout is for “REAL ATHLETES ONLY”. That’s right I am challenging YOU to try this crazy workout that I derived from the GAMECHANGER CHALLENGE.
I put together this workout which derives some of the exercises that the athletes do at the GameChanger competitions. The exercises are probably ones that you’ve never tried before and are challenging both physically and mentally.
DO YOU HAVE WHAT IT TAKES TO BE A GAMECHANGER!
Get Your Funk Roberts Gym Boss Timer: http://tinyurl.com/yllwjdt
SEE WORKOUT INSTRUCTIONS BELOW THIS SECTION
I actually love the GameChanger, and what they have done to really challenge athletes physically and mentally, something that resonates in the world of Mixed Martial Arts and Combat Sports. You have to be at the top of your game in all aspects. My goal is to build a team of athletes and compete in a future GameChanger competition here in Toronto.
GameChanger is one of the most talked about training programs and competitions surprising fitness enthusiasts and elite athletes everywhere. Cited as the workout that “kicked P90′s and Insanity’s ass”, GameChanger is THE solution to achieving your goals and change your life, whether it’s to improve your game, lose unwanted weight, or develop a lean physique.
It’s so effective because it integrates functional and unique sports training used by elite athletes, including MMA, football, yoga, track & field, basketball (and more) into an advanced form of high-intensity interval training. GameChanger incorporates exercises you’ve never tried before, challenging you both physically and mentally. You haven’t experienced a hard workout until you’ve tried GameChanger!
GAMECHANGER COMPETITION #4 – HIGHLIGHTS
Recently Lamport Stadium played host to over 100 elite athletes competing for supremacy in GameChanger 4, one of the most intense athletic fitness competitions ever created. Stay tuned for GameChanger 5 in January!
SPARTACUS GAME CHANGER WORKOUT
Workout Instructions
10 Exercise Circuit – Complete 4 Full Rounds
Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise
After you complete all 10 exercises or one round in succession you will rest for 2 minutes.
COMPLETE 4 ROUNDS
SPARTACUS “GAME CHANGER” WORKOUT BREAKDOWN
1. One Legged Burpees (5 per side switch or Alternate)
2. Push Up with Knee to Opposite Elbows
3. Jumping Lunges – Forward and Back
4. Hand Walkout with Dive Bombers
5. Football Up-Downs
6. Rotating T-Raise Plank
7. Snowboarders
8. Rocca Push Ups
9. Abs Hip Thrusts and Leg Raises
10. Burpees – Back and Forth
WHAT IS THE GAMECHANGER?
http://www.facebook.com/MyGameChanger
GameChanger is one of the most talked about training programs and is surprising fitness enthusiasts and elite athletes everywhere. Commonly used in sports, GameChanger is defined as “a person, an idea or an event that completely changes the way a situation develops.”
Cited as the workout that “kicked P90′s and Insanity’s ass”, GameChanger is THE solution to achieving your goals and change your life, whether it’s to improve your game, lose unwanted weight, or develop a lean physique.
It’s so effective because it integrates functional and unique sports training used by elite athletes, including MMA, football, yoga, track & field, basketball (and more) into an advanced form of high-intensity interval training. GameChanger incorporates exercises you’ve never tried before, challenging you both physically and mentally. You haven’t experienced a hard workout until you’ve tried GameChanger!
And the best part? You’re not just competing against yourself and improving upon past results, you’re also competing against the thousands of GameChangers out there. Here’s how it works. Do the workout. Post your results. See how you stand up against other competitors. Striving to move up a spot or beat a friend keeps you motivated to work harder.
Once you’ve tried GameChanger, you’ll be addicted!
Well Everyone
I’m at the end of my 8 week body transformation, and I feel amazing. I started this transformation as an effort to get in shape before travelling to Mexico in January. I wanted my body to be in better shape than it’s been in a long, long time.
The key to the rapid transformation has been a combination of cleansing with Isagenix Products and exercise in the form of Spartacus Bodyweight Workouts.
Isagenix is amazing for improving overall health, shedding unwanted fat and building lean muscle, but I knew if I wanted results, I needed to introduce a new exercise routine into my lifestyle. I have no time to get to a gym and no desire to pay for a gym membership.
Robin back in the day at 240lbs
So, I checked out Funk Roberts Spartacus Workout Blog and came across the Spartacus Bodyweight Workouts. The workout routines are perfect. No gym required no equipment necessary, just some space, a timer, and my own body weight.
I contacted Funk to let him know what I was about to embark on and received amazing support and encouragement. 8 weeks later I am down to 196 pounds from 218, a total of 22 pounds lost over 8 weeks and, as I said, I feel amazing.
In addition, I have really noticed an improvement in my athletic performance and my recovery from athletics. On the volleyball court, I’m able to jump higher, hit harder, and play longer. At soccer, I’m able to play the full game without a sub. I’m agile and able to run hard right through to the end of the game. I’m looking forward to continuing to cleanse and workout, working towards getting that ever elusive 6 pack.
Robin After 8 Week Spartacus Bodyweight Workouts and Isagenix - 196lbs
It’s amazing how your body can transform when you combine Isagenix to cleanse your body, improve bodily functions, shed the unwanted body fat and promote the building of lean muscle with an outstanding workout routine like the Spartacus Bodyweight Workouts.
Thanks to everyone for your support If you’re looking to improve your health this year or shed those few extra pounds from Christmas, get in touch with both Funk Roberts and myself to help you get kick started.
Check out Isagenix at www.simcoewellness.isagenix.com
The Spartacus Bodyweight Workouts can be found at http://blog.spartacusworkout.com/gift
I WANT YOU TO HELP ME BUILD THE SPARTACUS VENGEANCE WORKOUT
Watch the FULL video below and head over to the Spartacus Workout Facebook Fan Page – http://www.spartacusworkoutfan.com
SPARTACUS VENGEANCE WORKOUT CONTEST DETAILS AND RULES
SPARTACUS VENGEANCE TRAILER – AWESOME!!!
CONTEST DETAILS:
I’m announcing a contest that I am having on the Spartacus Facebook Fan page with cool prize giveaways from January 18-January 27, 2012
SPARTACUS WORKOUT FACEBOOK FAN PAGE CONTEST DETAILS
Between today January 18 and January 27, 2012, I want you to head over the Spartacus Workout Facebook Fan Page and submit one (1) exercise that you would like to see in the new Funk Roberts Spartacus Vengeance Workout
HOW TO SUBMIT YOUR EXERCISE
Go to http://www.spartacusworkoutfan.com
Only one exercise submission per person on the WALL
3 Ways to Submit
1. Leave a comment with exercise name and description
2. Leave a picture with exercise name and description
3. Upload a video of YOU doing the exercise (Preferred)**
On Jan 28, 2012, I am going to choose 10 exercises from the ones submitted that fit into the guidelines (which I will explain in a second) and perform and vid the workout. Those 10 of you that submit an exercise that is chosen will WIN A SPARTACUS T-SHIRT with your name on the back.
WINNERS WILL BE NOTIFIED THROUGH EMAIL
- Contest runs until 11:59pm January 27th
- Choose an exercise where you can use your Bodyweight, Kettlebells, Dumbbells or a Swiss Ball
- As with most of my Spartacus Workout think about the following types of exercises, but you are not limited to these:
1. Burpee Variation
2. Push Up Variation
3. Core/Abs
4. Lower Body
5. Plyometrics
Head over and “Like” the Spartacus Workout Facebook Page and post your entry
http://www.spartacusworkoutfan.com
CONTEST RULES LINK:
FACEBOOK GUIDELINES LINK:
http://www.facebook.com/promotions_guidelines.php
