BodyRockTV Lisa Marie Featuring: Single Arm Clean & Press and Learn How to Get a Cheap Gym Membership

Learn How to Get a Cheap Gym Membership

By: Rusel Bodiez

Enrolling in a gym or fitness center can be a major decision, one that requires self-discipline, determination and responsibility. Many individuals waste their income by registering for gym memberships and then using them very rarely. Before enrolling, ensure that you have reviewed the various gyms in your town and selected the facility, area and price that is right for you. Some gyms give discounts through your insurance firm or company. Once you locate a gym, you will learn the ways a gym membership can boost your life.

First of all, doing exercise at a gym can boost your overall health. In addition to aiding you to shed fat and calories, cardiovascular exercise also assists to enhance your heart and protect against risky health conditions like cardiac arrest, high blood pressure, high cholesterol, stroke, some tumors, type 2 diabetes and also obesity. Cardiovascular exercise can also help you sleep through the night more soundly, ease emotional stress, have a better attitude and increase energy. Gyms give a wide array of cardio options through both equipment, like the treadmill machine, elliptical machine and stationary bike, and group workout classes, like cardio boxing, aerobic dance and group indoor cycling. At a gym, you can also get the help of a personal coach, who can guide you on the perfect techniques and methods to achieve your fitness goals.

Cardio exercise machines at the gym will help you to burn calories and fats. Strength training will aid you build lean muscle mass, because it tones and sculpts your body, that will aid improve your metabolism. The weight-training equipment at the gym can simplify your workout while also letting you focus on whichever part of the body you'd like. For example, the leg press will enhance and tone your quads and glutes, the lat pull down equipment will strengthen the back, the chest press will work your chest and the front of your shoulder area and the overhead press device will work the front, top and side of the shoulders.

Gyms and fitness centers provide options for interacting with new people and boosting your community of buddies. Most of these amenities tend to have sociable environments as most folks are there for the same reason, giving everybody something in common. You'll find the group physical fitness classes particularly friendly, as they generally concentrate on a certain activity, such as boxing, dance and also core work, and attract like-minded individuals.

Together with doing exercise, your membership advantages can normally be rounded out by extra services. Everyone knows that gym services and apparatus are very expensive. So it is smart to have gym membership and enjoy these costly facilities. Today, many gyms have specified yoga studios, lap pools, saunas and steam rooms. Your establishment may also provide an onsite spa that provides massage therapy, facials, manicures and pedicures. Some areas give tanning and child care services, and some fitness centers have some sort of juice bar and sports wear shop on the building.

 Bodiez 24/7 Fitness gym membership integrate the most up-to-date state of the art equipment and technology to give members the opportunity to get fit in a fun welcoming environment with the help of a Virtual fitness trainer 24 hours a day 7 days a week. It�s ideal for individuals who work shiftwork and for those who have too much on during normal working day to be able to plan a workout.

BodyRockTV Lisa Marie Featuring: Bar & Bosu Moves

Lisa's Favourite Full Body Moves using a BodyBar and Balance Trainer

Hi BodyRockers,

Part of my mission has been showing people - and especially women - the amazing and transformational power of adding weights and lifting exercises to your workouts. If you want to make serious, noticeable improvements and be in the best shape of your life in time to fully enjoy this summer, then adding resistance in the form of weights is key.

If you have been training with me for a while, you know that I’ve propelled my own fitness forward by incorporating more lifting. I’m always teaching you guys new moves and exercises that not only make you functionally stronger so that you can handle all the physical tasks life throws at you - but the power in using the BodyBar and weights is that it absolutely ignites your post workout fat burn.

The only thing better than lifting with the BodyBar is adding in the Balance Trainer. Adding a bit of instability to your training is going to make all of those stabilizer muscles fire and activate, and it will open a world of new targeted moves you can add to your home workouts.

So to re-cap: adding weighted exercises to your workouts will deliver fat burning results, adding weights and balance training gives you the tools to kick your summer body results to the next level. I’ve put together a video of some of my favourite BodyBar & Balance Trainer exercises, and to help you get your hands on a Balance Trainer, I’m going to give you one FREE when you order the BodyBar & weights (that’s $129.90 FREE). The Balance Trainer is my go-to for abs, core and a lot of dynamic cardio moves, and it’s the perfect home gym bench to support your lifting.
Let me know if you have any moves that you can share or if you have any questions, in my next email I’m going to show you guys some great ab moves that are way more efficient than crunches - the best core moves are actually standing IMO.

Love,
Lisa xo

BodyRockTV Lisa Marie Featuring: 45 Minute Spin Class #7 and Should You Switch To Oat Milk?

Recorded in class for my personal use, Please feel free to complete it too. Headphones Required. Instructor - @Teresazx

 ** please be aware that these are recored in a class environment and are not amazing quality but they are for myself personally - i could have hidden them however they are great classes and if you want to do them then feel free - if not please just move past this video **

Should You Switch To Oat Milk? 

As soon as you start thinking that this time you’ve got the whole healthy eating thing down, some new food phenomenon is introduced that seems to threaten the stability of your tenuously held grasp on what’s good, what’s bad, and what’s better. You just get a handle on low fat diets, then keto comes out. You’re supposed to eat every couple hours for max fat burn, then intermittent fasting turns that belief on its head, proving that you can actually burn serious fat and build more muscle with short, sustainable periods of fasting.

It’s exhausting AF. We hear ya. But, don’t be discouraged: your well-being is always worth the occasional eye roll and exasperated sigh at yet another new (or new to you) alternative health food. And oat milk is no exception.
You likely know about nut milks by now (and if you don’t, we explain them, and if/when you should use them here), but oat milk is a comparatively less touted alt-milk.
So, to the question: should you add oat milk into your non-dairy rotation or skip this milk altogether?

Ode to Oat Milk

Spoiler! Oat milk is not made by actually milking oats. Rather, to make oat milk, you steep steel-cut oats or oat groats in water, then blend up your soggy oatmeal concoction before finally straining off the remaining oat pulp with a cheesecloth. Or if you’re a real Top Chef, you can buy special strainers for making non-dairy milks.
Oat milk is vegan, hypoallergenic and can be suitable for Celiac (always look for the Celiac stamp of approval when buying commercial), and is non-dairy.
We Recommend: Thrive Market Organic Oat, Unsweetened.

Wait, is dairy bad for you?

 
Depends who you ask and how much you consume. If you are lactose intolerant or drink too much dairy, which can actually result in leaching calcium from your bones, then yeah, it’s not the greatest. But, when consumed in moderation (~1 serving per day), dairy can be nutritious.
Back to oat milk…

Nutritional Label

Comparatively, oat milk is higher in carbs, calories and naturally occurring soluble fiber.
Now let’s break it down further and give you the skinny on oat milk. When you flip over your carton of oat milk, the nutritional report card per cup is: 120 calories, 16 grams of carbs, 3 grams of protein and 5 grams of fat.
As with the rest of the non-dairy milk alternatives, these bevvies need to be fortified to beef up their nutritional scorecard. Commercial oat milks, along with the rest of the alt-milk gang, are enriched with minerals and vitamins such as A, D and certain B’s, like B2 and B12.
Oats are naturally rich in the readily absorbed beta-glucan soluble fiber (for heart health and reduces LDL cholesterol) and B vitamins; the same can be said about its milk counterpart. In fact, one glass of oat milk contains 1.3 grams of beta-glucans and studies have found that drinking 3 grams of oat milk a day (roughly 3 cups) reduces cholesterol by 3% and the more harmful LDL by 5%. A more recent study found that 3 grams a day cut LDL by 5-11%! Making this milk an excellent choice for those that struggle with their cholesterol levels.

Not So Healthy Ingredients

There’s always a cautionary label when it comes to groceries, so don’t get duped into thinking oat milk is without its controversial ingredients. When shopping for your next carton, back away from the oaty brews that contain:

• Sugar: Watch the sugar content; to make oat milk more palatable some companies will opt for the quick fix of sweetening the milk. Great for making milkshakes. Otherwise, to avoid this problem, buy unsweetened.
• Carrageenan: Made from seaweed, carrageenan is used as a thickener in products; however, it’s inflammatory.
• Natural Flavors: The mystery ingredient that could mean anything from real to synthetic, so bypass natural flavors for a product with better transparency.
• Vitamin D2: A cheap type of vitamin D that isn’t absorbed readily by the body.
• Vegetable Oils: Many oils, primarily corn and soy, come from GMO crops and are extracted using toxic chemicals. Apart from olive and coconut oil, research is mounting that other oils may not be as healthy as we once thought. Always look for the Non-GMO Project 1 verification stamp.

DIY Oat Milk

Skip the unpronounceable ingredients found in commercial oat milks and bottle your own oaty brew.
Here’s How: 1 cup of steel-cut oats, 3 cups of water and a pinch of quality sea salt. Soak oats and salt overnight in a large bowl with 3 cups of water, then toss the mix into a high-speed blender. Once done, strain out oat pulp with a cheesecloth and refrigerate. It stays fresh for up to 5 days!
Too bland: add vanilla extract, a sweetener of choice (raw honey, maple syrup, stevia, etc.), or cinnamon for some spice.
Want to see oat milk in action? Try this mouthwatering recipe from our new ShredFast Intermittent Fasting ebook!

Red Velvet Smoothie

You'll need:
2 cups oat milk
2 handfuls ice cubes
1/2 avocado
1 small beet, cooked
3 tbsp cocoa or cacao powder
1/2 tsp vanilla
2 tbsp raw honey or 1 tbsp stevia

Blend all ingredients in the blender & enjoy!
Get more amazing meal, snack and dessert ideas  — use promo code FASTED for $30 off the ebook.

Should You Switch To Oat Milk: Not Exclusively

Oat milk is another non-dairy alternative that as the new kid in a crowded market, is earning quite the reputation as a viable option for those with special dietary concerns - nut allergies or for health reasons like high cholesterol. Oat milk is ideal for the do-it-yourselfers, the adventurous, or to rotate with milk and non-dairy alternatives. But should you switch over to oat milk exclusively? Unless you have special dietary needs, then we recommend you have an open relationship with your milks and milk-alts. Just remember the golden rule: any milk in moderation is a good choice! So go on, try oat milk in your next smoothie or overnight porridge.

BodyRockTV Featuring: Plank Ball Ab Roll Out and This 'Shizzle' is (Not) Bananas: The Grainless Pumpkin Pancake

Join me everyday on the #BodyRock.Tv

This 'Shizzle' is (Not) Bananas: The Grainless Pumpkin Pancake

Most of us who are looking for a healthier, grain-free pancake have tried the banana-based variety  — and they’re pretty damn good. In fact, the banana pancakes are one of the most popular recipes in our new BodyRock ShredFast Intermittent Fasting Guide (which you can  get now for $30 off when you use the promo code FASTED.) This said, it’s always great to switch things up, which is why we tried out a new pancake variation: a delicious variation, and a variation that’s even lower in natural sugar. We’re talking about pumpkin pancakes, FitFam, and they’re amazing.
Pumpkin Pancakes: Simple, Clean, Delicious
This recipe calls for exactly eight ingredients, and you should have all of them on hand already, especially if you follow a clean or Paleo diet. You’ll need the pancake basics like eggs, cinnamon, baking powder, and maple syrup, but this recipe also calls for almond meal and coconut flour.  The piece de resistance is the pumpkin puree, which is a fantastic substitute for the traditional bananas. That’s it, that’s all! Of course, except for your toppings. Try raw nuts, berries, almond butter, coconut shavings, or dark chocolate drizzle. Or just enjoy as they are ‘cause they are definitely delicious enough on their own.  
Why Pumpkin?
Pumpkin is chock full of goodness. Full of fibre, which keeps you feeling full for longer, pumpkin is actually super low in calories too. With less than 50 calories per serving, pumpkin is a healthy addition to any recipe. A cup of pumpkin comes with over 200% of the recommended daily intake of Vitamin A, not to mention antioxidants, Vitamin C, and beta-carotene. Need we go on? Plus, pumpkin is delicious, giving these pancakes a savoury, rich filling that won’t have your sugar levels spiking.
Why this Recipe?
No one wants to start off the morning with a complicated, hour-long process to make pancakes. This healthy recipe is also super easy to follow, and takes a total of 25 minutes for hot, steaming pancakes to land on your plate (including prep time!). You don’t need any special ingredients on hand that you’ll never use again, even the pickiest of kids will love them, and you can follow a clean diet while still eating pancakes.
Grainless Pumpkin Pancakes
You’ll need:
Wet ingredients:

• 4 large eggs
• 1/2 cup pumpkin puree
• 1 tablespoon pure maple syrup
• 1 tsp pure vanilla extract

Dry ingredients:

• 1 teaspoon baking powder
• 1/2 cup almond meal
• 2 tablespoons coconut flour
• 1 teaspoon cinnamon

Instructions:

1. Whisk the eggs together in a medium bowl.
2. Add in pumpkin puree, maple syrup and vanilla extract and mix well.
3. Add all dry ingredients and mix again until mixture thoroughly combined.
4. Heat a large skillet to medium heat  — and not any higher! These pancakes are amazing, but finicky, and will not cook properly if you rush things.  Spray with cooking spray. When the skillet is hot, spoon 1/4 of the batter onto the skillet, using the spoon to spread the batter so everything is even.
5. Cook on the first side for about 3-5 minutes or until cooked enough to flip. Flip the pancake carefully with a spatula. Cook on the other side until cooked thoroughly. This will take about 2-3 minutes.
6. Repeat until all pancakes are cooked.

Pro Tip: Double or triple up the batter to make enough to freeze for later. After all, meal prep is a cornerstone of successful fat loss and weight maintenance. And remember: our  ShredFast Intermittent Fasting Guide is $30 off, so it’s a great time to start making the changes you need to live a healthier, leaner life. Just use the promo code FASTED.

BBcom Featuring: Glutes & Deadlifts Workout | Stephanie Sanzo aka StephFitMum and Five Best Exercises For Women for a Hot Lower Body

 Powerlifter and Primeval Labs athlete Stephanie Sanzo aka StephFitMum love to train deadlifts. Today she takes you through a lower body glute focused workout. 
► Shop Primeval Labs: https://bbcom.me/2XkjJwE 
 ► All Access 7-Day Free Trial: https://bbcom.me/2XhFfT6

 | Stephanie Sanzo's Glutes and Deadlifts Workout |
 1. Sumo Deadlift 
2. Box Squats 
3. Barbell Hip Thrusts 
4. Cable Pull Throughs 
5. Abduction Machine 
6. Lunges 
7. Lying Leg Curls

| Sumo Deadlift | 
1. Find Your Foot Position - Foot positioning on a sumo deadlift is more variable than on a conventional one, but you should set up so that your shins end up at 90 degrees when you begin to pull. An easy way to position your feet properly for this exercise is to look into a mirror, get into your starting position, then play around with different foot widths. Find the one where your shins are at 90 degrees to start the movement. For the sumo deadlift, you also have to point your toes out. How much will vary depending on your hip mobility and stance width, among other factors. If you point your toes forward, your knees will be in the way, and it'll be much harder to complete the movement. Your hand position should be a straight line from your shoulder down to the bar. 

 2. Get Set Up - The rest of the setup points for sumo are very similar to conventional. You want your shins at 90 degrees to the ground and your shoulder blades over the bar. Then, you breathe and brace, engage your lats, and pull the slack out of the bar. 

 3. Engage Your Lats - As with the conventional deadlift, engage your lats to take out the slack and visualize bending the bar. This should automatically turn on your lat muscles—you'll feel it. 

 4. Initiate The Movement - Unlike in conventional deadlifting, where you want to initiate the movement by pushing the floor away from you, for the sumo deadlift you want to initiate the movement by thinking about spreading the floor apart. 

5. Drive Your Hips - Once the barbell has left the ground, think about squeezing your glutes and driving your hips forward as you're pulling up, just as you would with a conventional deadlift. You should feel it in your glutes, hamstrings, and lats. 

6. Lock Out - Stand straight with your shoulder blades drawn back but without hyperextending your spine, just like a conventional deadlift. 

7. Lower The Bar - Lower the weight quickly but with control.

Five Best Exercises For Women for a Hot Lower Body

By: Flavia Del Monte

Whether we like it or not, women are genetically designed to be a bit bottom-heavy. And while there are rare times when this can be a good thing, normally these extra pounds are just one more thing we need to work on.

Whether we like it or not, women are genetically designed to be a bit bottom-heavy. And while there are rare times when this can be a good thing, normally these extra pounds are just one more thing we need to work on. But that's ok. Below, you'll find five of the best exercise for a hot lower body and all the information you'll need to get rid of that pear, apple, or other unpleasant fruit shape that's been preventing you from feeling your best.

Squats
Squats are great exercises for your lower body. They not only target your quadriceps, but they also get your glutes, hamstrings, and calves working, as well as your core.

How to Do the Perfect Squat
Standing straight, with your lower back naturally arched and your feet shoulder-width apart, hold your arms out at shoulder level, tighten your tummy, and hold it. Then, while continuing to hold your arms out and your tummy tight, push out your hips and bend your knees to lower your body as far as you can, until your hips are parallel with the floor. Hold it. Then, slowly return to the starting position.

The beauty of squats is that they're not only great a great exercise for your lower body, but they're super easy to do and don't require any additional equipment. Just make sure you have good form.

Want to burn fat while doing your squats? Add a jump at the end to increase your heart rate and start burning fat. By simply adding 10 squat jumps at the end of each circuit, you'll add 120 squat jumps into each workout. And when you're ready to turn up the heat, add weights to the routine and increase the reps you do each week.

Lunges
Lunges should definitely be next on your list of the 5 best exercises for a hot lower body. They focus on your quads, but lunges also work the other muscles involved in getting a smaller backside: your glutes, hamstrings, and calves.

Your hamstrings are the three muscles that start just under the gluteus maximus on your pelvic bone and run to your tibia. Normally, we think of them as being responsible for moving your leg back and bringing your heel to your bum. However, their main job is to slow your shin during rapid movement.

Step-Ups
Step-ups look extremely basic, but they're actually great exercise for your glutes, quads, and hamstrings. And because you're strengthening your hamstrings, you'll increase the stability in your knees and greatly reduce your risk of injury. This is vital during normal movements, but it's especially important when you're working your legs and trying to melt the extra fat from your backside.

Hip Raises
Your glutes need loving, too. And some of us have glutes that demand a little more attention than others. So, if you haven't already, now is the time to get familiar with your glutes.

Your glutes include a number of muscles: the gluteus maximus, which attaches to your femur and runs along the pelvic bone crests, the gluteus maximus, which start on the pelvic bone crests and run to the side of your femur, the gluteus medius and minimus, which run under the maximus, and the iliotibial band, which is connective tissue that moves force from the center of your body to your leg.

This sounds like a lot of muscle, and it is! Your glutes are actually the largest muscle group, so you'll burn more calories than you will when working other muscles. They aso help you avoid getting a pooch by preventing your pelvis from tilting forward. This means you can burn more fat, but also minimize the look of the belly fat you already have.

Toe Hops
Made up of the gastrocnemius and the soleus muscles, your calves are mostly responsible for extending your ankle, or plantar function. The gastrocnemius is a proximal and a media section located on the anterior side of the soleus, in the back of your lower leg. These sections start just above the knee and meet at your Achilles tendon, and are responsible for handling the workload when your knee is straight.

The soleus is located under the gastrocnemius and it runs to your Achilles tendon, as well. However, it starts just below your knee and is responsible for extending your ankle when your knee is bent.

These five moves can make for an intense session, but they really are the best exercises for your lower body. Before you know it, you'll toss out the control top pantyhose, stiff underwear, and the other fancy fabric contraptions you've been using to minimize the look of your thighs, and be wearing heels, stockings, skirts, shorts, and other sexy little numbers with confidence.

Flavia Del Monte is a Registered Nurse, Certified Physical Trainer, Certified Nutritionist and the creator of Full-Body-Licious. You can read more about her training programs, nutrition advice and workouts for women on her female fitness blog.

Fitness Warriors - BodyrockTV Lisa Marie Featuring: Leg Moves - Tighten & Tone

Workout with me and get tips and diet advice here - https://www.facebook.com/TheDailyHiit... Get Your Gear - http://shop.bodyrock.tv/#_l_1d 
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The Post-Binge Bible: Getting Over Overeating

In the beginning, there was your lofty expectations of how your life would be once you started being healthier. You'd workout most days. You'd get enough sleep. You'd be calmer and focussed. And, of course, you'd eat a balanced diet. Sure, there'd be the odd treat here and there, but mostly, lots of whole foods. Lots of healthy meal prep.
In this dreamy vision for your #FitLife, you probably didn't see yourself scarfing back Girl Scout cookies with a whipped cream chaser. You probably didn't see yourself, exhausted and zombie-eyed,  ordering a large pizza at 10 p.m. on a Tuesday night and devouring the whole wheel yourself, feeling both incredibly relieved and unbearably guilty. You probably didn't think that your physically healthier self would still be susceptible to extreme acts of indulgence.
Let's just get this out of the way: everyone eats to much at some point. Our trainers do it. Your super fit keto-vegan-wheat-grass-eating coworker does it. Buddhist monks do it. Eating too much happens. The reasons it happens vary. It can happen because you haven't been eating enough and your body craves a good ol' feed up. It can happen because you're tired and your willpower is shot. (There is a strong correlation between willpower and exhaustion.) It can happen because you are emotionally distraught: bad news, a bad break-up bad day at work. Regardless, it happens because you are mentally depleted, physically depleted or both. While the easy advice to give here would be to tell you not let your body/mind get that exhausted  — to practice relentless self-care at all times — that's not the way life works. Best made plans get laid to waste. Shit happens.
 
We should always do our best to get the sleep, activity and proper nutrition we need to ensure we can operate at peak, but sometimes, the best we can do that day is not the best we ideally want for ourselves. And really, that's okay.
This Post-Binge Bible is here to help you navigate the guilt and shame that often accompanies a food binge. It's here to guide you through negative feelings so that they don't cripple you. In short, it's here to give you a loving kick in the ass and a huge hug.
Keep reading. Here are your post-binge lessons.

The Post-Binge Bible: Getting Over Overeating

1. One binge will not undo your hard work.

Here's a little equation. It will help put things in perspective.
CONSISTENCY
____________ = RESULTS
TIME
Simple, right? Just like you did not lose a bunch of fat after a single day of clean eating and exercise, you will not gain a bunch of fat after a single binge session. Sure, the scale may go up the next day, but this is most likely the result of bloating  —not actual fat. Here's the deal: sugar is a carb and excessive consumption of any carb can cause fluid retention thanks of a higher insulin level that causes your kidneys to hold water. This phenomenon is also called false fat, and will go away if you return to your healthy eating.
So, if you've just had a heroic binge, for the love of mini-powdered donuts, don't weigh yourself for at least of couple days. What you see on the scale is not an accurate reflection of where you're at. Pound back some water, and pound out your next workout.

2. You shouldn’t try to compensate.

You're thinking about it, but don't do it. If you've just binged, don't over-exercise and/or undereat the next day. Just get back to eating clean and exercise as usual. There's nothing wrong with pushing a little harder during your sweat 'sesh, maybe upping your weights (if you're ready to and can lift safely) or adding on a killer two minute finishing move like bear tricep push-ups with a weighted vest, but there's absolutely NO needs to double or triple up on your workouts.

Bear Tricep Push-Up  — try it!
The reason for this is two-fold: first, remember, a single binge will not have really set you back. Second, well....keep reading.

3. NEVER punish yourself.

Punishing yourself for a binge is one of the worst things you can do to yourself, mentally. It reinforces your belief that you've done something wrong...and you haven't. Have you noticed that not once has this article mentioned anything about "getting you back on track?"
There's a reason for that. Binging is NOT off-track. Eating too much, as already stated, is human. The occasional binge falls completely within the realm of normal behaviour, and will not negatively impact your hardwon gains.
The cavet: occasional has been the operative word here. You can't overeat on the regular and expect it not to show after a while. Sure, you can go on vacation and load up on gelato and fresh baguettes for a few days with no weighty repercussions, but do that everyday for a couple weeks and you shouldn't be surprised if you have to shoehorn yourself into your skinny jeans.
Remember:
CONSISTENCY
____________ = RESULTS
TIME
So what if you binged? Learn from it: did you not eat enough during the day? If so, then try to make sure you meal plan and have healthy food with you to munch on so you don't get to the point of wanting to eat everything and anything.
If you chronically binge eat, it is worth your while to consider intermittent fasting (IF). You can learn more about IF here, but the point is this: IF requires that you eat everything you need to eat in a day within 8 hours. Then, you fast for 16  — nothing can pass your lips but water, black tea or black coffee.
The no-nonsense structure of IF often appeals to people who thrive on clear limits. It also allows you to eat a lot for 8 hours of the day, and while most of it should be clean, whole, healthy food, because your body is burning more fat through an extended fasting period, this food lifestyle is way less restrictive than others. Unlike keto or paleo or Atkins, with IF there is absolutely nothing off the table.
What's more, IF has been shown to balance hormones and help you sleep better: two causes of binge eating.
If you want to try IF and get the best start possible, grab our new ShredFast Intermittent Fasting Guide. It has all the intel you need to get started, including our two-phase approach for optimal results  — as well as 40+ meals, snacks and desserts to keep you happily and healthily enjoying the process.
Even when you IF, however, and even if you do everything right to the best of your ability everyday, overeating will still happen. But if you use these strategies and remember not to beat yourself up over it, it will happen less. Binges will be a blip on the radar of your healthy, beautiful life.

US Sports Stregth and Conditioning with BBcom Featuring Train With Passion | Cezar Lusewski, Nordic Bodybuilding Champion

Cezar and his girlfriend Sandra approach training with eyes set on the process and all of the benefits that go with the active lifestyle along with the obvious physical benefits in terms of development. "There are so many things that are great about this lifestyle. When you think of it all it makes you not want to quit."

4 Winning Cues for an Iron Mindset

Bodybuilding champ Derek Lunsford outlines his mental strategies for a full-force Olympia assault. It's a roadmap for meeting your own goals in the gym. Do you have the focus it takes to make gains happen?

Andrew Vontz

In hot pursuit of the Olympia title he feels is his destiny, Derek Lunsford moves mountains of iron and follows a diet so strict it would make a soldier on MREs shudder. But the engine that runs the effort and keeps this rocket ship of sculpted flesh accelerating toward the showdown for the Sandow is his bulletproof mind. Step inside Lunsford's head, and you may implode under the weight of the challenge he has shouldered. He's a no-nonsense competitor.
His advice is simple—but not easy. Follow his four tips to maintaining a champion mindset and start forging a path to the gains of your dreams.

1. Have a Higher Purpose

"I used to think that just building my physique to become an Olympia champion was enough, but I realized that I have to have a higher purpose for what I'm doing, that there's even more of that in front of me," Lunsford says.
That higher purpose means staying focused on the right reasons, like being a positive role model for his legions of fans and doing everything he can to spread iron fever. To that end, he has launched his own platform hoping to reach as many people as possible through online training and one-on-one coaching.

A higher purpose also means taking the high road on social media.
"It would be so easy if I went online and just started talking smack about another competitor. I could probably double my following. But that's not my path," he says.
If you want to succeed, find your higher purpose and keep it in mind in everything you do.

2. Sacrifice

As great warriors have demonstrated throughout history, there is no victory without sacrifice. Lunsford's strict diet and formula-one metabolism mean that even with refeeds every three hours, he always feels like he's starving. Choosing to be great means that he has had to embrace the solitude of iron and forgo many of the things that other people can't live without. For him, it's all worth it.
"My goal is to be an Olympia champ, and I'm starving more for my goals than for food," he says.
If you're hungry to achieve your goals, follow Lunsford's example. Success is as much about what you give up as it is about what you do.

3. Embrace the Misery

When champions like Lunsford step onto the exalted Olympia stage and reveal the arsenal of muscle they've spent the past year building and chiseling, they're at an absolute aesthetic apex. The only way to achieve that look, however, is with a diet and fluid-cutting schedule that becomes stricter and stricter as they approach the big day until there isn't a gram of fat on their bodies.
"When I reach the point where I have so little energy that I can barely get up off the couch, and I'm so lean my butt hurts when I sit in a chair, I know I'm ready," he says. "That's when you're ultra-shredded."

It's punishing work, but that's what it takes to be the best, so Lunsford embraces the misery. Nothing will be easy about reaching your goals, either, so when the going gets tough, embrace the suck.

4. Make the Gym Your Job

We all know the guy who loves walking around the gym wearing wrist wraps and unlaced combat boots, swigging from a gallon jug of antifreeze-colored fluid and pausing to gnaw the ear off anyone who will half listen. He takes more time getting just the right view of himself in the mirror than he does actually smacking plates. Not Lunsford.
"I want to be a positive role model and will say hello to people who come up to me, but I keep it brief," he says. "This is my job, and I'm hyperfocused on what I'm doing. On the drive to the gym, I'm meditating on the workout I'm about to do. I wear headphones into the gym, don't make eye contact, and get right to it."
If you want to make gains, treat the gym like it's your job. Punch the clock, use smart training techniques, and pump up your results—and save your social hour for afterward.

BodyRockTV Lisa Marie Featuring: BodyRock - Full Body Strength *

Join me everyday on the #BodyRock Facebook Pages. We train Real Time and no two workouts are the same. Find them all in www.sweatflix.com Full Body Set Your Timers To 50 Seconds Work and a 10 Seconds Rest I Used up to 45lbs Weight and 10lb Vest Perform the following exercises: 1. You Start On Burpees Plank Ab Tuck - ( Pick Level ) 2. Squat and Lunge - L and R Alternate 3. Lunge and; Curtsy - Left 4. Lunge and Curtsy - Left 5. Curtsy Tap - Left 6. Curtsy Tap - Right 7. Clear and Press 8. Turn Bicep Squats - L and R Alternate 9. Arnold Press Truns 10. Burpee Switch Kicks - L and R Alternate
11. Double Squat and Press 12. Switch Lunge and Lift - L and R Alternate 13. Push Up, Plank Ab Tuck and Lunge Lift - L and R Alternate 14. Turn Bicep Squats - L and R Alternate 15. Plank Donkey Kick , Ab Tuck and Row - L and R Alternate 16. Prisoner Kneeling Get Ups - L and;R Alternate 17. Ninja Tuck Jumps 18. Straight Leg Hamstring and Shoulder Press 19. Double Swings Bicep Hold 20. Squat and Turn - L and R Alternate 21. Snatch - Left 22. Snatch - Right 23. Snatch Lunge - Left 24. Snatch Lunge - Right 25. Switch Ab Bends - L and R Alternate 26. Bicep Curl and Shoulder Press, Hammer 27. Wide Arms Mountain Climbers 28. Plank Oblique Touch 29. Jumps 30. Straight Bar Triceps 31. Bar Overhead Triceps 32. Floor Narrow Chest Press 33. Bike, Chest Switch Press - L and;R Alternate 34. Single Ab Raise - Left 35. Single Ab Raise - Right 36. Seated Ab Lifts
37. Single Arm Burpee and Press - Left 38. Single Arm Burpee and Press - Right 39. Single Arm Swings 40. Lat Pulls and Swings - L and R Alternate 41. Single and Double Bent over Row - L and R Alternate 42. Half Way Up Bicep Curls 43. Straight Bicep Curls 44. Up Slow Down Fast Bicep Curls 45. Shoulder Press - Half Way 46. Shoulder Press - Fast Up Slow Down 47. Shoulder Press - Slow Up Fast Down 48. Pulse Half Way Shoulder Flys 49. L Shoulder Flys 50. Suitcase and V Abs 51. Press and Tuck Abs 52. Drop Abs - L and R Alternate 53. Knee To Toes Abs 54. You Start On Burpees Plank Tuck - ( Pick Level ) Enjoy Your Workout

BodyRockTV Lisa Marie Featuring: Plank Front Side Resistance Band Raise and The Fast & Furiously Fit Challenge: FAQs about Intermittent Fasting

Workout with me and get tips and diet advice here - https://www.facebook.com/TheDailyHiit... 
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The Fast and Furiously Fit Challenge: FAQs about Intermittent Fasting

 Intermittent fasting (IF) involves using short, sustainable periods of fasting combined with shorter periods of eating to lose fat, gain muscle, balance hormones, increase productivity and basically live a longer, happier life. IF is quickly overtaking keto and paleo as the most popular new diet lifestyle on the planet — but here’s the thing: it’s been around forever.

The Test of Time: Try IF!

Unlike many types of diets we see today, IF in its many forms has been around for centuries, and it’s been used to increase well-being, manage illness, and yes, lose fat and build muscle. However, even with a hefty historical precedent, there are still a lot of questions about IF. Many of these questions arise not because IF is itself complicated  — it’s insanely simple — but because some tenants of IF go against the widespread, hyped-up diet wisdom. But, as anyone who bought tickets to Fyre will will tell you, just because something is widespread and hyped up, doesn’t mean it’s going to deliver.
The results you’ll get from doing Sean’s Fast and Furious Challenge, however, are real. Featuring 20 days of HIIT workouts and a support ebook about IF (delicious recipes included), our beloved and bemuscled trainer has designed this challenge for everyone who wants to see lean muscle gains, without having to adhere to a restriction diet. That’s right, kids: while you should always aim to eat mostly whole, clean, healthy foods, there is nothing  — and we mean nothing — you that is completely off the table when you IF. There are simply times when you cannot eat.
And this leads into our intermittent fasting frequently asked questions. If you’re sweating it out in Sean’s challenge or just curious about IF, read on. Here’s what you need to know about this dietary lifestyle.

Fast and Furiously Fit Intermittent Fasting FAQ

Q: How do I start the Fast and Furiously Fit Challenge?
A:Head to Sweatflix, friends! Once there, you can sign up for a free 30 day trial  — no risk — and see why Sweatflix has the most incredible online library of workouts on the planet.
Once you’ve signed up, be sure to join the BodyRock Insiders Group on Facebook to get the support you need to crush all your fit goals. You can also follow Sean on Instagram (@bodyrocktvseanlight) for a daily hit of motivation.
Q: Do I need equipment to do the Fast and Furiously Fit Challenge?
A: Nope, but you’ll get better results if you do use equipment. The equipment used in the challenge includes the dumbbells,step riser,yoga mat,Booty Band bundle, Pink Thing, Mini Challengers and the sandbag. You can get it all for 20% off here in the Fast & Furiously Fit Bundle.
Q: Is there a deal or a coupon on the gear needed for the Fast and Furiously Fit Challenge?
A: You bet! You can get 20% off and a great deal on the accompanying ShredFastebook.
Q: How long do I IF?
A: While some types of IF involve not eating for 24 hours, the most commonly used method is the 16:8 fast/feed, meaning fasting periods are around 16 hours long and eating windows are within a spread of 8 hours. Which exact hours you choose to fast and eat will depend on your lifestyle and personal preferences, but the majority of fasting is done while you are asleep.
Q: Is it okay to skip breakfast when I IF?
A: Absolutely. Your first meal of the day is important, but that first meal doesn’t have to be what we conventionally consider breakfast at what we conventionally call breakfast time. Studies show that you do not need to eat within the first hour or two of waking up to lose weight.
Just enough good clean fuel to support your body’s needs and your goals. Again, for more information on how much fuel your body needs and the best diet for IF, grab our ebook.
Q: Do I have to massively restrict my calories to IF?
A: No. You restrict when you eat not the amount you eat. You still need to get all your macros everyday from mostly healthy foods and not overeat, but IF is not a deprivation diet.
Q: Are there any foods I cannot eat when you IF?
A: No. You can eat wheat, dairy, red meat, and even small amounts of junk foods. The key is to make sure 80-90% of your diet is comprised of clean, whole, healthy food and that your are hitting your required macronutrient intake per day. If you don’t know what your macronutrient intake should be, read this for macro measuring made easy. If you’re really looking to get a solid understanding of how to practically (and deliciously) ensure you get your daily macros, get the Fast and Furiously Fit ebook.
Q: Can I IF if I’m being treated for a medical condition?
A:That depends. Check with your doctor. Some medical conditions have been shown to improve with IF; others are contraindicated all together, or at least without medical approval. These conditions include, but are not limited to:

• Diabetics
• Those with gout
• Those taking medications
• Those with GERD

Q: Will I be hungry all the time if I IF?
A: Nope! You’re still eating everything you need to eat everyday: just in an 8 hour window. To learn more about how IF can actually help regulate your hormones and your hunger, read our ebook!
Q: Can I workout fasted?
A:Definitely! In fact, you’ll burn more fat if you do. Just be sure to schedule your workouts so you can eat within an hour or two of your workout.
Q: Do you lose muscle if you IF?

A: Nope!In fact, IF can increase human growth hormone by up to five times. In addition to further fueling the fat burning process, a higher level of human growth hormone will also support major muscle gains.
Q: Can I drink artificial sweetened/stevia sweetened drinks if I IF?
A: No.Studies are inconclusive as to whether these affect your blood sugar levels. For surest results, stick to water or black tea or coffee.
Q: Do I need to use a ‘snake juice’ (electrolyte beverage) when I IF?
A: No. You’re just fasting 16 hours. With proper hydration and proper nutrition during your feeding window, you will not need to balance electrolytes.
Q: Do I need to IF for 16 hours everyday?
A: No, you can still see results if you fast 5 or 6 days a week, or if you shorten your fasting window to 13 or 14 hours. Some experts suggest that women in particular may need to modify their fasting schedule and/or shorten their fasting windows by an hour or two. This said, many women have no problem fasting for the full 16 hours. Try to do it as much as you can and listen to your body!
Q: Can I fast for more than 16 hours a day?
A: you can even extend your fast to 17 or 18 hours now and then if you really want to max your fat burn for an hour or two longer, but it is nothing you have to do  — certainly not regularly. And if you do extend your fast a bit, keep in mind youstill need to consume all your macros for the day.If you don’t think you can pack in a day’s worth of nutrients in 6 hours, don’t do it.
Q: Can I IF if I’m pregnant or nursing?
A:No. Despite all the incredible benefits brought on by intermittent fasting, there are some people who should abstain from the practice as a lifestyle choice due to their more complex energy requirements and/or hormonal changes. These people include:

• Children
• Pregnant women
• Nursing women
• Women in early postpartum

Q: Can my child IF?
A: No, not unless recommended by your child’s doctor. Refer to the answer above.