BodyRockTV Lisa Marie Featuring: Sexy Abs and Fit Flagellation: Why Feeling Guilty Over Missed Workouts Is Ruining Your Results

Fit Flagellation: Why Feeling Guilty Over Missed Workouts Is Ruining Your Results

You've missed a workout. You planned to do it, but you woke up late. Or got called into work early. Or your usually rough-and-tumble kid is home with flu, sucky and needs you within spitting distance at all times. Or, maybe, you just don't damn well feel like it. Not today, at least, and there doesn't seem to be a reason why, which makes the ensuing guilt over your missed workout worse.
The guilt: that's worse for you than actually missing the workout. Missed workouts are going to happen  — that's part of life — but what doesn't have to be part of life is the fit flagellation that comes with not being able to slide into beast mode every single day of your life. Working out is supposed to be something you enjoy, and when it's not  — when it becomes something that feels more like a punishment — it's not going to be an activity you're going to want to stick with long-term. And your long-term relationship with fitness needs to be nurtured. Sure, short-term goals are important to keep us focussed and accountable, but the long-term is where the real results happen. The visible lean gains. The reduced risk of heart disease, diabetes and cancer. The improved hormonal balance. The fat loss. These take time  — time you won't give yourself if you're constantly berating yourself over a missed workout. You’ll be more likely to give up entirely.

Guilt: Motivator and Menace

Guilt has a place. Feeling it can let us know when we've done something wrong. From a societal standpoint, it can help us be better people. However, in a world awash with Insta-Fit Queens and Kings perpetuating what seems to be an effortless love affair with working out, it's easy to let this emotion run a bit too rampant. If you're feeling guilty because you NEVER work out, okay, your guilt in this context can be a powerful motivator to help you be a healthier, happier person. But, if you usually workout and have just had a bad day or week  — or hell — even weeks, then it may be time to back the hell off yourself and show yourself some TLC and understanding. You want to get back in the gains game, to be sure, but you want to get back in the game willingly, even enthusiastically, most of the time (cause let’s face it, even the most dedicated of us has days we just don’t want to work out.)
If you’ve been unmotivated for awhile, however, consider why.
Is it because you’re tired and need a rest day?Then take it! Banish any feelings of guilt with the knowledge you’ll come back to your next workout with renewed strength and focus, ready to crush your sweat ‘sesh. Also be aware that over-exercising can lead to feelings of anxiety, so if you’re feeling super guilty and irritated, you may need that rest day more than you think.
Are you not working out because you don’t have time?Fair enough  — we’re all busy, and some days, there actually won’t be time, especially when last-minute emergencies pop up that need attention. This said, you may also need to revisit your idea of how much time you need to get a good workout. As little as 12 minutes of HIIT a day has been shown to significantly reduce fat, build muscle, improve brain and cardiovascular health and enhance focus. And when you train withSweatflix from home, you don’t need to drive to a gym, or even get dressed. Workout in your gitch. Workout in your pjs. Just stop whatever you’re doing, and workout. If you’re new to Sweatflix, you don’t even have to feel guilty about spending money, since you can get your first 30 days for free.
Are you not working out because you’re bored?If you’re doing the same workout or type of workout all the time, you will be! And your motivation will fly out the window. Variety is key. Again, lean onSweatflix. We have thousands of workouts including combat, rep-based, timed, strength, cardio, plyometrics, yoga and more. Boredom is not an option. Also, battle boredom by picking up new equipment. New toys can breathe new life into your workouts, making them more fun, more challenging and as a result, yielding more gains.
Are you not working out because you’re depressed or stressed?You probably already know that exercise has been shown to help make you happier and less stressed, but knowing this and actually gathering the motivation to act on it are two different things. We get it. A few months ago, we published the story of one of the members of our #FitFam, Lesley, who shared her fit journey with us. Part of the journey involved the tragic death of her daughter. Understandably, finding the motivation to workout was a struggle.
“Along came September 15, 2018 when my life changed forever. My oldest daughter (only 22), took her life. I felt lost and alone. I reached out to Jo Bolger, my first time ever communicating with anyone from the BodyRock community. She has helped me in so many ways and I am so grateful. It is so amazing that this community can connect you with people that help heal your soul. When I told her I couldn’t work out anymore because it made me cry, she said, “Cry the whole time, scream if you have to.” So that’s what I did.”
You can read the whole story here, and join our community here. Lesley’s example is an extreme one, and not everyone will deal with this heartbreaking situation the same way, but the point is this: your workouts are supposed to be the safe space you come to when life is kicking the shit outta you. They aren’t supposed to be the source of the shit. Whether you workout or take a break, don’t let your fitness become a punishment. Your workouts are reward for the gift of a body, breath and life.

If it doesn’t feel this way, then it’s time to rethink the way you think about your fitness, and why you workout. You’re reading this, and that’s a good start.
We want to know: do you experience fit flagellation? What, if anything, do you do about it? Tell us in the comments.

BodyRockTV Lisa Marie Featuring: Foam Rolling and FEEL THE REAL YOU

FEEL THE REAL YOU

It’s important that we are honest about how we feel with ourselves. Honest means owning what we actually think and feel about ourselves. Pretending that everything is hunky dory is not being honest. Painting over our feelings with a cheap coat of positive affirmations won’t cut it either. If you are frustrated and unhappy with the way that you feel in your body own that. Really own it. Say it out loud while you stand in front of the mirror naked. That is the level of truth we need to have with ourselves.

Why am I encouraging you to do this? Because if you are actually honest about all of these negative feelings it establishes a truthful baseline. A starting point. It lets some of the tension and energy out of those feelings - instead of just sugar coating them all the time or pushing them down.

It’s 100% ok to feel frustrated or annoyed with the way you look. We all do it. No matter what I can guarantee you that even those perfect people in your Instagram feed with the chiseled 8 packs, perfect booty’s and perky, gravity defying boobs feel frustrated. It’s human, it’s life and it happens to all of us.

When you start with how you actually feel you let out a lot of steam which feels good but it also clears your head. Yes you don’t like X, Y and Z, but now the door opens up to genuine gratitude. This is your body, and that it moves, and is whole and is relatively healthy is awesome. If you show up with us each day we can start to effect changes - it’s possible to make incredible changes - not to be more like someone else, but to become the very best version of YOU possible. If you are looking to become someone else, I’m sorry but we can’t honestly help you - and no one else can either. Don’t believe the marketing hype. What we do here at BodyRock is strip away the BS and deliver real workouts, motivation and community spirit grounded in reality and truth. So get honest about how you really feel and lets start making strides and changes together - one day at a time. 💕

XOXO

Lisa

BodyRockTV Lisa Marie Featuring: Standard Bum Crack Behaviour 😂

Insanely Energising Mango Matcha Smoothie

Ah, summer. The days are longer and more packed with things we want to do  — and things we have to do. Kick start your energy and your metabolism with this delicious, nutritious and mouth watering smoothie. Drawing on the vitamin and mineral rich power of mango, which is also rich in phytochemicals and fibre, mango has been shown to improve gut microflora, alleviate constipation, reduce inflammation, and offer heart protecting properties.
The bevy of health benefits of mango is why it is the featured fruit in our homemade mango ice cream  — just one of the many desserts in our new Fast and Furiously Fit ebook. Made to compliment Sean’s Fast & Furiously Fit Challenge on Sweatflix (which you can try for 30 days, FREE), the book is also a standalone solution for people who aren’t getting anywhere with fad fat loss efforts and want to see efficient, sustainable results. Our BodyRockers are loving the program, and are literally eating up the 40+ recipes in the book designed to support fat your new lifestyle. The best part of the recipes are they aren’t all low carb salads and the same old, same old uninspiring pairings of protein and vegetables. The ebook includes ribs, burgers, tacos, omelettes as well as sumptuous vegan and vegetarian options. Seriously. Check it out. Use promo code FASTED30 and score 30% off when you act now.
The ebook also contains more smoothies, just like this one, which combine marvellously powerful food combinations to help you crush your fitandlife goals. Mango and matcha: it’s a match made in heaven!

The matcha tea powder in this smoothie is also a heavy-hitter of health promoting perks. The biggest benefit includes matcha tea's high concentration of catechins  — a kind of rare, and insanely potent antioxidants shown to accelerate weight loss while also supporting brain and heart health.
Ready to combine is delicious duo for cool, refreshing and energising drink that will also maximize your fit goals? Let's go!

Insanely Energising Mango Matcha Smoothie

(Makes one smoothie)
3/4 cup mango chunks, frozen
1/2 banana, frozen
1 tbsp matcha powder
1 handful baby spinach
1 packet stevia or 1 tbsp raw honey
1 tbsp flax seeds *optional, if you need some more healthy fat in your daily macros. Flax is also a good source of omega-3 fatty acids, which have been shown to improve your mood, as well as the health of your heart, skin, hair, eyes and brain.
Directions:
Mix all ingredients into a blender and enjoy!
Remember: you can get more recipes like this one in our Fast and Furiously Fit ebook! Use promo code FASTED30 for 30% off and get in the best shape of your life easily and with deliciously.

BBcom Featuring: Grimey Triple Threat Arm Workout | IFBB Pro Regan Grimes

IFBB Pro and Primeval Labs-sponsored athlete Regan Grimes takes you through his killer arm workout. Consider yourself warned!

► Shop Primeval Labs: https://bbcom.me/2ZpDYd4

► All Access 7-Day Free Trial: https://bbcom.me/2Zpvfre

 | Grimey Triple-Threat Arm Workout |
1. Superset a. Dumbbell Bicep Curl: 5 sets, 12 reps b. Triceps Pushdown - Rope Attachment: 5 sets, 12 reps
2. Superset a. Machine Preacher Curls: 5 sets, 8 reps b. Dip Machine: 5 sets 8-12 reps
3. Superset a. Hammer Plate Curl: 5 sets, 12 reps b. Seated Triceps Press: 5 sets, 12-15 reps


 Regan Grimes has arms the size of tree trunks. If yours look more like saplings, it's time to change your approach to arm training. This high-volume workout consists of 3 supersets for the biceps and triceps that will absolutely crush your arms in less than 45 minutes!

 Each exercise is performed for 5 sets, which means you're annihilating your arms with 30 sets. While this may seem intimidating, your fortitude will be well rewarded. High-volume workouts are great for several things:
 • They overload the muscles with tension, one of the primary drivers of hypertrophy. • They create lots of metabolic stress, another key driver of hypertrophy.
 • They flood the muscles with blood, enhancing nutrient delivery.
 • They generate a massive muscle pump!

 | Grimey Curl |
The aptly named "Grimey" curl is essentially a hammer curl performed by grasping the handles of a 45-pound plate. Grimey curls are great for adding thickness to the biceps as well as hitting the forearms, as they also stimulate the muscle fibers in the brachialis and brachioradialis.

 The brachialis is an oft-forgotten muscle of the upper arm that sits beneath the biceps brachii and assists with elbow flexion. It plays a key role in the overall appearance of your biceps as a well-developed brachialis creates the illusion of a giant "knot" on the outside of your arm that in turn helps create separation and definition between biceps and triceps when your arm is flexed.

 You can scale the exercise using 35s, 25s, or even 10s, and work your way up as you grow. Grimes has been known to perform these with up to three 45-pound plates!

 | Seated Overhead Dumbbell Triceps Extension |
 There's no better way to finish off the triceps and a behemoth 30-set arm workout than with some extensions! This exercise is great for blasting the long head of the triceps, which is often shortchanged in other triceps exercises like the kick-back and push-down.

 In order for the long head of the triceps to be placed on maximal stretch, your arm has to be up and overhead. That's important because a muscle is only capable of achieving maximal contraction when it is maximally stretched.

 As noted for the other triceps exercises in this workout, you want to focus on keeping your elbows in tight to really smash the target muscle. This can be somewhat challenging for bigger guys to accomplish. If that's the case with you, consider performing the exercise one arm at a time as opposed to using one heavier dumbbell to hit both arms.

BodyRockTV Lisa Marie Featuring: Resistance Biceps & Face Pulls and Motivation for Exercise When You Hate It

Motivation for Exercise When You Hate It

By: Gemma Bailey

Think about something you absolutely have to do every day. You might not particularly enjoy doing it, but it’s part of your routine such that, if you didn’t do it, it would feel completely wrong to have missed it.

For me, that thing is brushing my teeth. I’d really rather proud of my dental hygiene and the strength of my teeth. I don’t have any fillings and apart from a grumbling wisdom tooth a few years ago, I’ve had not major issues with them. I feel very lucky as I remember a friend who woke up one morning and her front tooth dropped out. This would have been fine if she were 6 years old, but in her late 40’s it was pretty shocking! She couldn’t go to work that day as she had to go to the dentist to get a temporary tooth until the dentist had made her a new one. That for me is the stuff of nightmares - I do actually dream about losing my teeth and wake in the morning to find myself checking that they are all there! I’m not saying that my friend didn’t bother to brush her teeth, sometime there are other influencers, but those kinds of stories make me all the more dedicated to brushing my pearly whites at least twice a day, and leaves me with a sense of guilt and worry if I do not.

So how does bushing your teeth relate to exercise?

It’s simple really. When I embarked on an exercise routine I have (and continue to) admit that it was probably one of the most difficult routines to stick to. It hurt, I was hot, out of breath and I’d rather be at home watching Netflix. Or working even, I’d actually rather work than exercise.

More than that I didn’t like and was somewhat resentful of the people who were heading there each day as if they were off to church to pray to the sweat god. My mother even reminded me that when I was younger I’d said that I’d never go because I didn’t want to breath in other people’s sweat air!

You can see that I was really not on board with the idea of the gym at all!

So how did I crack that resistance? It was actually quite simple. I stopped trying to be one of those people who loved it, I stopped being one of those people that hated it and instead I thought about it as something that I just have to do regularly, like brushing my teeth.

Sometimes I might be in a rush and brushing my teeth could be seen as a time zapping activity, but I’d never not do it. I just have to. Now when I think about staying at home of an evening instead of going to the gym, I apply the same feeling as if I were choosing not to brush my teeth. It feels wrong to make a decision where I am avoiding doing something I know I have to do, more than that, I’d feel like I’d let myself down if I didn’t do it.

So what is the thing you do in your life on a regular basis, that if you didn’t do it, it would give you that feeling of the day being a bit weird or disjointed? Tune into the feeling you get when you think about not doing it and begin learning the formula for what you feel. Later when you want to go to the gym (or want to avoid it) tune back into the feeling as you thing about the gym and notice how you feel compelled to get on and take some action. Now get to the gym!

Being able to take useful emotions and apply them in different situations is just one of the benefits of NLP.

By Gemma Bailey
 People Building is a personal and professional development company that specialises in developing individuals and as a result, their businesses.

www.PeopleBuilding.co.uk / gemma@peoplebuilding.co.uk

BodyRockTV Lisa Marie Featuring: Resistance Band Boxing and GET IN GEAR: Fast & Furiously Fit 2 is HERE!

GET IN GEAR: Fast and Furiously Fit 2 is HERE!

We're BACK for round two! Get ready to ignite fat burn and sculpt your entire body — in just 23 minutes! As a much-anticipated sequel to BodyRock trainer Sean Light's wildly popular initial Sweatflix series, Fast and Furiously Fit 2 is designed for people who have crushed the first challenge and are thirsty for more. Not a member of Sweatflix? Sign up now for 30 days, absolutely free  — no risk, no B.S. Promise!
Redefine your expectations  — about what you can do in your workouts, and about what 23 minute workout can do for your body.
Sean has designed the workouts using the principles of high intensity interval training (HIIT). HIIT allows you to use short, intense periods of exertion followed by shorter rest periods to max out fat burn while also facilitating the building of serious lean muscle mass. Sean's program takes it a step further though: he combines explosive plyometric moves with agility techniques and old school resistance training to give you absolutely unheard of gains in a short period of time.
For today only, you can use promo code FF2GEAR for 20% off any one of these pieces of equipment used in the FF2 series:Dumbbells,Sculpt Bar and Weights,Green Booty Band,The Pink and Black Thing,Balance Trainer,Step Riser,Core Bands,Challenger Bars,Challenger Mini, or 10lb vest. This is the hard-working, heavy hitting equipment that will give you the optimal results from this incredible series.
Pair the workouts with the intermittent fasting plan provided in the Fast & Furiously Fit ebook and stick to it, and you will see and feel the difference.
About the Fast & Furiously Fit Ebook

This guide perfectly compliments the challenge, and can serve as a companion to your training for next-level results. Drawing on the fundamentals of intermittent fasting (IF), which brief and sustainable periods to fasting (16 hours) to help your body burn more fat, build more muscle and achieve better hormonal balance, our book shares our ShredFast method of making IF a real life, really sustainable lifestyle change. In addition to explaining the science behind IF, we help you acclimatize yourself with the process for optimal, long-term results. 40+ recipes, including meals, snacks and desserts definitely sweeten the pot! Use FASTED30 for 30% off the Fast & Furiously Fit ebook now. Since men and women often have different energy needs, there's one designed for men and one designed for women. 
Learn more about intermittent fasting here in our Fast and Furiously Fit IF FAQ.
See what other BodyRockers had to say about Fast and Furiously Fit:







Ready to level up? Remember: Use promo code FF2GEAR for 20% off any one of the pieces of equipment used in the FF2 series, promo code FASTED30 for 30% off the ebook, and, if you’re not a member ofSweatflix, join for 30 days, absolutely free!

SHOP FF2 GEAR NOW

START THE FAST & FURIOUSLY FIT CHALLENGE 2 NOW

BBcom Featuring: CFFC 76 Weigh Ins | Cage Fury Fighting Championships

Cage Fury Fighting Championships (CFFC 76) is returning with an incredible flyweight title fight between former champion Sean Santella and Costa Rican challenger Andre Barquero Morera. ► CFFC 75 Tickets: http://bit.ly/2JDKbOK

 The card will also feature more than a dozen fast-rising mixed martial arts prospects as the world’s leading developmental organization returns to its Philadelphia home at Parx.

 Tickets are available NOW at CFFC.tv and the Parx Casino Box Office. The main card will air live on UFC FIGHT PASS at 9:00 PM with ESPN Radio’s Mike Gill, international combat sport star CM Punk and UFC contender Jessica Penne on the call.

 CFFC 76 main event star Santella (21-7-1) is a gifted grappler who has won 14 bouts by way of submission. The 34-year-old from Budd Lake, New Jersey is fresh off a victory over UFC veteran Naoki Inoue at CFFC 72 in February and looks to cement his status as one of the best 125-pound fighters in the world with a win on June 14. To do so, he will face one of his stiffest tests of his career as he collides with Costa Rican star “Barquero,” who has finished five of his last six opponents.

“Santella and Barquero are two of the best flyweights in the world and we expect this to be a fast-paced, intense championship bout,” said Rob Haydak, President of CFFC. “This is a showdown between a proven, tested former champion and a red-hot international prospect fighting for the region’s top prize - the CFFC title. These are the types of fights that have put Cage Fury on the map. We’re excited to be back at Parx for the second time this year with such a loaded card.”

 In addition to the CFFC flyweight title fight, other great CFFC 76 professional bouts include:

WELTERWEIGHT BOUT: JEREMIAH WELLS (PHILADELPHIA; 6-2-1) vs. MUMIA ABU DEY ALI (NORFOLK, VA.; 3-1)

 MIDDLEWEIGHT BOUT: RUSLAN MELIKOV (FAIRFIELD, N.J.; 7-1) vs. RAFAEL CELESTINO (BRASILIA, BRAZIL; 6-2)

 STRAWWEIGHT BOUT: JAMIE COLLEEN (PHILADELPHIA; 4-3) vs. MARCELA GIANTOMASSI AGUIAR (GOIANA, BRAZIL; 2-2)

 FLYWEIGHT BOUT: ERIN BLANCHFIELD (ELMWOOD PARK, N.J.; 3-1) vs. GABRIELLA GULFIN (ASTORIA, N.Y.; 2-0)

FLYWEIGHT BOUT: TONY HAYWARD (PHILADELPHIA; PRO DEBUT; 4-2 AMATEUR) vs. JON ARCE (CAMDEN, N.J.; PRO DEBUT; 5-0 AMATEUR)

 “CFFC has a long history of putting on exciting events and the Xcite Center at Parx Casino has proven to be the perfect venue for the fastest-rising stars in MMA to compete,” Helmut Perzi, Director of Entertainment for Parx Casino, said. “We had a great first event in March and are excited to have CFFC returning to PAs #1 casino.”

 | ABOUT CAGE FURY FIGHTING CHAMPIONSHIPS | Considered one of the best developmental mixed martial arts organizations in the industry, Cage Fury Fighting Championships (CFFC) hosts events across the United States with an emphasis on cultivating the best and brightest talent in the sport. Founded in 2006, CFFC has served as home to a variety of UFC stars, including Anthony Smith, Jimmie Rivera, Aljamain Sterling, Kimbo Slice, Paul Felder, Jim Miller, Nick Catone, Lyman Good, Katlyn Chookagian, Shane Burgos and Jared Gordon. CFFC events air live on UFC FIGHT PASS, UFC’s leading digital subscription service for fight fans.

 Led by its respected President Rob Haydak, CFFC’s executive team consists of sports and entertainment industry executives who have worked for some of the most prestigious brands in the world.

BodyRockTV - Lisa Marie Featuring: The most beautiful view 💕 And Tally Out: Why We Don't Post Macros

Tally Out: Why We Don't Post Macros

If you've ever scrolled the recipes in our blogs, Instagram or Facebook page, you've probably noticed a fair number of commenters asking for calorie counts and macro breakdowns. And yet, we don't provide the people with the numbers. What's up with this? Why aren't we giving the people what they ask for?  
There are actually a couple reasons that we're holding out, and they both boil down to a single core belief of the BodyRock philosophy: simple works best. Oh sure, we come up with some crazy exercises in our Sweatflix workouts that may look anything but simple, but at their heart, they are designed to follow a very simple workout edict: challenge breeds change. And just like you've got to do new moves to see new changes, you've got to try new mindsets to see new results.
Hence, why we generally tend to shun the trend of tallying your life into numbers: into exact steps, into precise caloric burn, into minute grams of protein, fats and carbs. It's exhausting, and really, trying to find time to get in your workouts, eat as clean as possible and get enough rest in your already overloaded life is exhausting enough. Why add macro counting to the list of things you have to worry about  — or worse, obsess over. Food should be a source of joy and comfort: it should not be something about which you stress, and all too often, for so many of us, it is...and we’re trying to move away from that.
 
If you’ve picked up our new Fast and Furiously Fit Ebook, you may have noticed there’s nary a macro number in sight. Sure, we educate you about macros and each of our over 40 meals, snacks and desserts has a serving size, but you won’t see the number of calories, fats, proteins or carbs listed. Not once. It’s not necessary. Every recipe is clean and the guide teaches you how to eat a balanced diet, so you don’t need to know the numbers. Hell, we don’t know the numbers, and we’re still looking pretty good.

Sean’s transformation — and he did it by the book!
The whole ebook is designed to compliment Sean’s Fast andFuriously Fit Challenge on Sweatflix, which you get for 30 days FREE when you sign up now. And, if you use promo code FASTED, you can score $30 off the ebook. Like we said, we’re all about giving you the best solutions for your real life.

But isn't knowing your macro intake good?

Yes, of course. You absolutely need to have an idea of how much of each macronutrient you need to eat each day to support your energy needs, reach your goals and live healthfully. We are not contesting this. But you can get a handle on your macros without painstakingly accounting for the exact value of every single thing you eat. There's no need to chain yourself (and your perceived dietary success or failure any given day) to strict numbers. The truth is, if at least 80% of your diet is made up of a variety of clean, whole foods, you will likely already be eating the right amount of each macro every day. No need to stress.
Variety, of course, is the operative word there. As healthy as an apple is, for example, you can't have a disproportionate amount of your daily nutrients coming from apples or even fruit in general. You need more healthy fats, more protein.

Understanding Proportionate Eating

So while you don't need to know the numbers of every food you eat, you should have a general idea of what percentage of your diet should come from fats, proteins and carbs. We've written an entire guide on it here, and it's a short, sweet and super helpful read that explains how to easily get a feel for your macro requirements.

The Second Part

But we said the reason we don't provide macros was two-fold, right? Well, here's the second fold: our recipes are open for interpretation. If you've ever watched Chef Sean in action, you'll see he gives options and adjustments to account for allergies and preferences. We do the same thing in our recipes, and because of these variables, we couldn't give you an accurate macro measurement if we tried.

You can grab this tee and other BodyRock apparel in our store!
Listen, if you love counting and don’t feel bogged down by the numbers, more power to you. Our recipes are super clean, so you can easily tally up the macros if you wish using a free online tool like Calorie King. But for everyone else who wants to be liberated from a life of counting, your best bet is to educate yourself on your optimal daily macro ratios, and ensure your diet is comprised mainly of healthy foods. If you do this, the results will be in the bag -- no counting required.
Get onboard a tally-free life. Score $30 off our Fast and Furiously Fit ebook and sign up for SweatFlix for 30 days, no charge, no risk!

BodyRockTV - Lisa Marie Featuring: Clean & Snatch Overhead Squats

BodyRock #FitFam Motivation: Meet Candy & Kiko!

You don’t have to strip down to your underwear or slip into a bikini to be an inspiration to your #FitFam. Pictures and stories in everyday clothes from our exceptional BodyRockers are just as inspiring, showing us what hardwon gains look like in real-life.
This week, we want to give props to two BodyRockers who prove that you can look strong AF and sexy as hell fully clothed. Keep reading to learn how these incredible women got in the best shape of their life from home!
But first!Are you a member of our Insider’s Group? If not, join the BodyRock Insider’s Group on Facebook! This is where our trainers and BodyRockers convene to talk shop, asking questions and receiving advice on fitness, nutrition and life in general.

Meet Candy

I found BodyRock when Lisa did the 30 Day Real Time Challenge. I am not really sure what year it was, but I loved her personality and I was hooked. It was during that challenge that my love for skipping happened. I would say for the last 4-5 years I have been an avid BodyRocker! I LOVE the trainers and the community. I have done Insanity, Piyo, Turbo Fire, and Jillian Michaels 30 Day Shred and none of them have given me the results like BodyRock workouts. I am a BodyRocker for life!😄

Meet Kiko

Tried a pair of jeans I bought 7 years ago. I couldn’t wear them after my second pregnancy (I could put them on but they were a bit too tight. I tried them on once in awhile anyway to see how they fit). Recently, I tried them on and they were so much more comfortable than before, considering that I was 117 lbs when I bought, and now I almost 10 lbs heavier.
#Ditchthescale for good! 👊
Are you a BodyRocker who wants to share her or his story with us? We’d love to hear it! Submit your stories tolisa@bodyrock.tv.

US Sports Strength & Conditioning - BodyRockTV Lisa Marie Featuring: Spin #8 and Iced Chocolate Dream: Try this Clean & Cool Drink for Chocolate Lovers

Iced Chocolate Dream: Try this Clean and Cool Drink for Chocolate Lovers

Sugar-free, dairy-free, creamy as hell and abounding with incredible health benefits, this is our go-to drink when we need to crush a chocolate craving. We have a whole load of recipes just like this one in our new ShredFast ebook, and each is created to show you that eating real food can be really healthy and unbelievably nutritious. It’s simply a matter of educating yourself and retraining your brain to acknowledge that there are other alternatives to the quick-fix junk foods out there, and the alternatives are equally (if not more) delicious.  (They’re also super affordable. Use promo code FASTED to get the ebook for $30 off now.)

Taste the Difference! Try the Iced Chocolate Dream…

We use a splash of vanilla stevia to add sweetness to this bevvy. Not only is stevia a sweet herb that has absolutely zero sugar, but stevia has actually been shown to control blood sugar levels. Another perk: the addition of vanilla makes this particular stevia great for people who don’t like the taste of this plant alone.
Next up, the coconut milk, which leads this recipe it’s distinctly creamy texture. We also love coconut milk because it contains less additives than most other milk alternatives, and coconut can improve fat loss and brain function.
Finally, the cocoa/cacao is loaded with powerful polyphenols, which are antioxidants which can aid in weight loss, cardiovascular and digestive health (and more!), and a healthy hit of magnesium.  You can read more about the difference between cocoa and cacao powder here, but suffice it to say that cacao contains more polyphenols and will give you the most benefits.

Ready to drink up? Try our Iced Chocolate Dream!
Here’s what you’ll need:
(makes two servings  — multiple ingredients to make more)

• 4 tbsp cocoa/cacao powder
• 8 tbsp canned coconut milk (we like Aroy-D because there are no additives)
• 16-18 drops vanilla stevia
• 2 cups boiled water

Instructions:
Mix all ingredients together and then chill for three hours or overnight. Enjoy!
Optional:
Make your own coconut whipped topping and add dark chocolate chips as a garnish for the most mouthwatering presentation.
And remember, there’s almost always a better way to enjoy the foods and drinks you love more healthfully. Start with our new ebook and see for yourself. Use promo code FASTED for $30 off (limited time!) and enjoy over 40+ meals, snacks and desserts made for deliciously easy clean eating.

 

BodyRockTV Lisa Marie Featuring: Resistance Push Ups and Skin to Skin with Lisa-Marie: 6 Tips for Amazing Skin!

Skin to Skin with Lisa-Marie: 6 Tips for Amazing Skin! 

Hi again, #FitFam! Lisa here! Today, I'm going to answer one of the most frequently asked questions I get about my appearance: namely, skincare. So many of you want to know about my skin care regimen, and the products I use to care for my skin.
We're going to get to all that, but first off, let's just get one thing out there on the table: my absolute best skin care tip is to exercise. That's right: sweat. Not only does exercise increase blood flow, giving your skin that youthful, glowing, flushed look, but it actually increases your body's skin-plumping collagen production. As most of you know, collagen production slows down as we age, but by working out, specifically, resistance-based training, we encourage our bodies to produce more again. The reason is simple: the increased blood flow our bodies experience as a result of exercise enables more vitamins and oxygen to be delivered to skin cells, importantly, the fibroblast cells in your skin that produce collagen. What's more, strength training increases your body's production of human growth hormone (HGH), which aids in cell repair and again, encourages your cells to produce more collagen.

Oh, and one more thing: exercise reduces stress and helps you sleep better, and since stress can cause damage to your cells, aging them prematurely, and sleep is when your cells do the vast majority of their regeneration, a puddle of sweat can really be your fountain of youth.

So, next time I encourage you to load up in one of our Sweatflix workouts, don't moan and roll your eyes at me, sass pants: pick up the weights! I'm trying to do you a favour here. (Another favour: if you don't have Sweatflix, you can get it totally free, no risk, for 30 days. Try it. Take pictures of your skin before a month of working out with us and after. I guarantee you will see a difference).
You still with me? Great! Let's get onto my skin care tips, featuring my favourite products.
Tip 1: Don't wear makeup when training. I never do. When you sweat, your pores open up and if you have makeup on, they get clogged with cosmetics. The result is dull, more acne prone skin.
 
Tip 2: Invest in a good face wash. I love my dual cleansing wash from Dr. Obagi. It makes my face feel and look fresh and clean  — definitely a plus after a good workout. And for any twenty-somethings reading this, trust me, you may not think it matters now, but cleansing and moisturising your face is insanely important if you want to keep your skin looking awesome in years to come.
Speaking of moisturising...
Tip 3: Hydrate your skin!Obviously drink tons of water (aim for 2-3L per day) to hydrate from the inside, but also, get a quality moisturiser to hydrate from the outside. I moisturise in the morning, before I put on makeup and at night. I also make sure my daytime moisturiser contains SPF, usually of 30, since we should all know by now that UV can wreak havoc on your skin, increasing the appearance of fine lines, wrinkles, dark spots and dullness.
Tip 4: Try my cellulite treatment. I've already done a whole blog post about this, which you can read here. Loads of BodyRockers are doing it and loving the results. With a dry brush, massage brush and cupping cups, you can see incredible results in just a few minutes a day. (My cellulite treatment also just feels amazing after leg day, and can help flush your system for faster recovery.)
Tip 5: Bath scrubs! By sloughing off dead skin cells, exfoliation is an excellent way to instantly rejuvenate your skin. I love our BodyRock bath scrubs and use them regularly for glowing, hydrated skin.
If you want to try the Bath Scrubs for yourself, go get them for FREE when you buy our Pink Thing or Black Thing resistance band until June 9, 2019. Just add both items to your cart and the cost of the scrubs will automatically be deducted at checkout.Shop now!
Tip 6: Oil up. When I'm out of the bath or shower, I apply a few drops of body oil all over. There are really cool oils with Q10 and other anti-aging elements in them, and trust me, this tip will make all the difference. Your skin will feel soft and look radiant all day long. Just rub it in, give yourself a couple minutes to air dry, and you're golden.
Just remember: no amount of face washes, lotions and potions can blur the age-accelerating effects of an unhealthy lifestyle. I eat healthy. I exercise with resistance on the regular. I do my best to get enough sleep. These are really the cornerstones of my skincare regimen.
Join me! Sign up for 30 days of Sweatflix FREE!

BodyRockTV Lisa Marie Featuring: Workout Outfits and How Fitness Can Improve Your Life

I always get asked where I get my outfits from. They are from @nike @underarmour @lululemon @carbon38 @lurvsportswear @aloyoga @adidas @reebok ... Tag your favourite companies in the comment section below 👇🏻

 How Fitness Can Improve Your Life

By: Jerald Shapiro

Remember how we referred to your body as a machine? Well, the time has come to improve the way that machine is working. This means physically. Your body is a well designed machine, actually. Each part of your body functions well because of the support that other parts play.

Your heart pumps oxygen rich blood to each cell in your body, delivering fuel to is so that it can perform its duty. Your lungs supply your heart with that necessary oxygen. Your brain keeps everything working, even those things that you don't think about doing like your heart beating and your lungs breathing.

Your job is to give your body what it needs to continue to perform correctly. While your diet is something for the next chapter, we need to address your body's ability to do what it needs to through being physically capable.

What some people don't realize is why their body has developed as it has. Well back in the time of the cave man, the body had to do what it needed to so that you could stay alive. It would store food in fat so that when there wasn't enough food available, these fat reserves could be used.

Your muscles are necessary for functioning but they have been built to be used, not to sit ideally. Your body is used to providing your muscles with the fuel that they need to work hard. If you don't work hard, your body can't maintain a healthy muscle mass.

What's Healthy? As we mentioned early, to know what level of fitness your body is in, you need to take into consideration the vast number of measurements that we've already taken. Your weight, your blood pressure and your body mass index are good indications of your overall health.

Yet, it goes further than this, too. You should understand how well your body is working, too. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back, this could be a potential problem that needs to be considered.

If you have problems with your legs, your neck, your arms or anything else, you should address these specific concerns. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. That way, you can improve your overall health and then improve upon your situation by knowing how to.