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Keep Your Diet On Track - Labor Day Nutrition Tips

 by Team Beast

Holidays can bring out the best in us all. It’s a time where we are off from work (hopefully) and we get to surround ourselves with our friends, family, and loved ones. We get to relax, laugh, and unwind from our normal daily grind. It’s also a time where we are tempted to consume just about everything in sight. After all, calories don’t count on holidays, right? Wrong. 
I can’t tell you how many people get in the habit of binging on everything during a holiday. They feel as if it’s a free day to completely throw all of their hard work and dedication to the curb and eat anything and everything they want because “it’s just one day.” That “one day” for many generally drags out several more, unfortunately. In an effort to keep you from crying in the corner after hopping on the scale following a holiday, I’ve put together some Labor Day nutrition tips that can help keep you on track with your progress and helps you from completely derailing your progress. 
If you follow the tips below, you will put yourself in a position where you can enjoy your holiday, have some treats you normally would consider “off limits,” but not feel like you have to roll yourself out of bed the next morning and put on sweatpants due to weight gain and bloating.
1. Don’t skip your workout
The first of our Labor Day nutrition tips is to not skip out on your workout. Your gym might be closing early for the holiday but the last thing you want to do is get out of your routine. Keep yourself accountable and get to the gym in the morning and crush your workout and work up a good sweat. That will set the tone for the day and burn off hundreds (or more) of calories right off the bat.
If your gym is closed the entire holiday, fit in an at-home workout using your own body weight or at a minimum go outside (assuming the weather is decent) and get in a good cardio session to get the heart pumping and the calories burning. Just because it’s a holiday doesn’t mean you should start making excuses why you need to skip a workout. Skip just one and you might head down the path of skipping more because you’re out of your routine.
You’ll also notice if you get your workout out of the way early on, you’ll feel better throughout the day not only because of the endorphins but also because you feel a sense of accomplishment by already having your workout completed so you can focus on your time with family and friends.

2. Drink plenty of water
Water needs to be your best friend. Not only does your body and brain need it to function properly, but it is also a fantastic way to trick your body into thinking you are full. On top of the health and satiety reasons, it will also help you manage your “other liquid” consumption that we will touch on shortly.
If you’re on a strict diet, you can actually trick your body into thinking you are full by drinking a glass of water before your meals. You can also drink water with your meals to continue to fill up your stomach which can send a signal to your brain that you’re full. This is one of the fantastic Labor Day nutrition tips I like to tell my clients heading into a holiday weekend.
If you want to take things a step further, have a water bottle in your hand at all times. Not only will this prevent you from potentially grabbing another plate of food, but it can also help deter you from grabbing another beverage that could be full of empty calories you don’t need.
3. Strategically plan your plate(s)
Think of a table full of food during a holiday like a battle. You need to strategically plan what you are going to eat so you have a game plan to win. Not having a plan in place can cause you to consume way more than you wanted to and once you finish off all of your plates, there’s no reversing time and eliminating those calories you consumed (unless you fit in another workout).
This strategy for your Labor Day nutrition tips can allow you to treat yourself to what many would consider “unhealthy options” such as desserts. If you plan ahead, fill your plate up with lean protein sources, healthy fats, and fibrous carbohydrates so you can “have your cake and eat it too” without regret. Now, I’m not saying to grab the dessert and a fork and go to town. Have a little restraint. But, by simply planning ahead, you don’t have to be the only person at the table not enjoying a delicious dessert. 
4. Limit alcoholic beverages
The last of our Labor Day nutrition tips is to limit how much alcohol you consume. I’m not the fun police but you know where I’m going with this and you also know what’s right and wrong. For starters, if you’re going to be drinking, do not plan on driving anywhere. Plan on either staying where you are or have a designated driver who can take you home.
Alcoholic beverages are full of empty calories – calories you don’t need and that serve no purpose nutritionally. Additionally, most people don’t keep track of how much they drink. One beer, for instance, turns into six before you know it or one glass of wine turns into nearly the whole bottle by the end of the party/gathering. It’s important to keep track of how much you drink and even consider going one-for-one with a glass of water. For each drink you consume, have a glass of water to follow. And if you are making mixed drinks, consider using a zero-calorie beverage (like a zero-calorie soda) along with your liquor. This will help keep the overall calorie count down.

BodyRockTV Lisa Marie Featuring: Burpee Heel Taps and Health & Fitness - Where do I start?

Health and Fitness - Where do I start?

 If you are thinking about starting to exercise, a few things might be happening.

You might feel nervous, uncomfortable and even afraid. This is normal and very common.
You might be going through some procrastination. Fitness is work, and adding more work to your schedule is not always something that’s easy to get excited about.
You might actually want to start on your fitness, but you don’t know where or even how to start. There is a lot of conflicting information out there.
You might feel like you are in it alone. Maybe you are surrounded by people who don’t care about their fitness and or health, and you just don’t feel supported.
I know this list, because I’ve also felt all these things, and throughout the years we have helped people overcome each of these friction points.
If you are feeling nervous and uncomfortable, that’s ok. It’s actually a great mindset to start in, because as you start to move, as you practice working out, you will start to experience something else - confidence. Exercise requires practice. Practice to get the moves right, practice to build balance and strength, practice to start feeling comfortable. No one expects you to know what you are doing, but we will encourage you to practice.

Procrastination can be overcome by simply doing what you say you are going to do, even when you don’t feel like doing it. It’s a simple compact with yourself, an agreement to show up for yourself, like you show up for work. It needs to be taken that seriously. Show up for yourself. That’s it. It doesn’t need to be more complicated than that. You don’t need to read a book, make a plan and take action. We help our community by showing up every single day with new workouts, new check in’s, new motivation. The community shows up for each other every single day as well. If you need help showing up for you, try on what it feels like to show up for a team, because that’s exactly what our fitfam is.

If you just don’t know where to start, and the idea of wandering around a huge gym trying to figure it out sounds horrible, we have a perfect starting place for you. It’s our 30 day Beginner Bootcamp. It starts with basic moves that you can actually do. It’s designed to get you up and moving again, and it’s free to try for a month. No gym anywhere is going to let you workout for free with a tailored program lead by a trainer. You can also skip the gym, because our workouts play on your TV, computer, tablet or phone. It works anywhere, which means you can crack off a workout in an oversized t-shirt in your living room or anywhere else that is convenient.

If you feel alone, you are not. Come over to our private Facebook community. It’s full of real women, all ages, all fitness levels, all part of the BodyRock team. It’s one of the most positive, supportive and encouraging groups ever and we would love to welcome you.

The point is, no matter what you think is holding you back, we’ve got you covered. We even have free shipping on our gear today to help you get started. Let’s do this together.

Love,
The BodyRock Team.

BodyRockTV Lisa Marie Featuring: Resistance Band Thigh Walks and The Best Butt-Lifting Exercises: Try this 20 Minute Rear-tacular Circuit!

The Best Butt-Lifting Exercises: Try this 20 Minute Ass-tacular Circuit!

Even if you're born with the flattest of asses, a handful of strategic butt-lifting exercises can significantly help you bolster your natural assets. How much? Well, that depends. Up to 60%  of how we store fat and the way we build muscle is genetically predetermined, meaning you can certainly improve your lot in life, but you can't reinvent it. It's the reason our own Lisa-Marie is naturally slim, and has a hard time seeing lean gains (especially in her ass) without lifting hard, and lifting heavy. No one has it all. You may think that, and maybe they try to portray that, but the truth is, everyone is perfectly imperfect, and the sooner we embrace that fact, the happier we'll all be. Savvy?
Good! Then, let's get to it. Here are 4 of the best butt-lifting exercises to help you get your perkiest peach yet—no butt-plumping leggings required. Add these exercises into your next workout separately, or—better yet—combine them in a circuit and smash out five rounds for a quick and dirty 20 minute butt workout.  
Ready? Set your timers to 50 seconds work, 10 seconds rest. You got this!
Psst!You can also get the gear you need to smash these moves with this special, limited-time offer! Use promo code BUTT20 for 20% off this equipment. Butt bonus: Amp up your lean gains and use promo code BARS40 for $40 off our Pink Challenger Bars and code BALANCE70 for $70 off our Balance Trainer. There’s literally never been a better time to get your ass in gear! 
Let’s go! 
Step Jumps
Recommended gear: Step Riser 

Why? Because activating your glutes through the power of plyometrics is a great way to tone your tushy. Be sure to work at a height that is challenging, but also, safe. Jump up, pushing up through your heels and sink down deeply into your heels as you land. This will not only target your glutes, but it will keep the impact in your muscles, not your joints.
Bear Kick-Backs
Recommended gear: Booty Bands
Why? Because not only do they give your cheeks a serious lift—especially if you strap on your Booty Bands—but this move also tones your arms and core. Translation: more bang for your booty (and your body). Be sure to keep yout shoulders stacked over your elbows and wrists, and your core engaged. 
Standing Inverted Back Kick
Recommended gear: Core bands
Ooooh! Get ready to feel the burn in parts of your butt you didn't know existed. This move targets deep muscles in your cheeks, making it stronger and perkier. Keep the toes of your working leg turned in slightly, and that knee turned slightly out. These little tweaks are what will give you those big, booty-ful gains.
Swing & Walking Lunge
Recommended gear: Kettlebell
Bust through plateaus with this combo of butt-lifting exercises. Combining a classic kettlebell swing with a walking lunge, this move hits you where it hurts so good. Don't rush this move: pay attention to driving the swing with the thrust of your butt and hips—not your arms. 
You'll notice the classic moves like standard squats, lunges and deadlifts aren't in this line-up. That's not because they don't work, but because they are often overused, and this overuse can result in repetitive training that causes plateaus—and when you're plateaued, you're not seeing gains. However, add these to the mix for a cushy lift.  

BodyRock TV Lisa Marie Featuring: Resistance In & Out Squat Jumps and The BodyRock Beginner Workout: Get in the Game!

The BodyRock Beginner Workout: Get in the Game!

Are you new to fitness or just getting back in the gainz game after a long hiatus? First off, welcome! If you're not already a member, join the BodyRock Insiders Group on Facebook. This is where our community and trainers come to talk shop, dish about diet, and share our fitness (and sometimes, life) experiences. It's the most supportive community you'll find, and will help you get and stay on track—and so will this playlist. 

Designed by a BodyRocker, just like you, this playlist draws on our beginner workouts and Sweatflix to provide you with an incredible and realistic regimine for your foray into (or back into) fitness. It's got everything you need: isolation and compound strength training, cardio, stretching and of course, rest. 
Sign up for a FREE 30 day trial of Sweatflix now, and do this amazing beginner workout for four weeks at no cost to you. 
Now let’s give it up for our BodyRocker Hanni, who's the brains behind this amazing beginner workout playlist!

Hi guys,
Since I saw a lot of entries with questions in regards to how to structure a workout schedule for beginners or people who're getting back on the horse, I thought I could share my approach. Feel free to follow along, adapt or ignore. 
I'm following the listed series as suggested below and/or leave a rest day/active rest day after 3 days of working out in a row, if I feel it's too intense and I need a bit of a break.

1. Beginner Bootcamp Series 1--> follow as suggested by the program 

https://bodyrock.vhx.tv/beginner-bootcamp-series-1

2. BodyRock Yoga - Beginner--> follow 1 day after the other, no rest days 

BodyRock Yoga Beginner

3. Beginner Bootcamp Series 2 --> follow as suggested by the program 

Bootcamp Series 2
+ add BR Yoga- Beginner to your workout every other day.

4. The DailyHiit Live - Beginner Challenge--> follow as suggested by the program 

Daily Hit
+ do BodyRock Yoga - Vinyasa Flow on the rest days 
Vinyasa Flow

5. Level Up - 14 Day Challenge (Beginner to Intermediate) --> follow as suggested by the program 

Level Up
+ do BodyRock Yoga - Vinyasa Flow on the rest days 
BodyRock Yoga

6. Intermediate Bootcamp - 30 day challenge --> follow as suggested by the program 

Intermedia Bootcamp
+ do Provocative Yoga on the rest days 
Provacative Yoga

Congrats, you're definitely on intermediate level now!  Feel free to grab any intermediate challenge. 
Cheers, 
Hanni

Behind the Routine

Find out why Hanni created this beginner playlist & why she BodyRocks! 
From Hanni…
I didn't work out on a regular basis during the last few years—it was rather an on & off thing—but decided to commit myself this time to make it to the intermediate level again. Looking through the programs and the forum I was missing a more structured approach to progress and decided to create my own instead.
About Hanni…
I've been active in fitness since 2002, mostly playing volleyball and hitting the gym regularly. Eventually, I left this behind and started working out with BR in 2010–back then I was on an intermediate fitness level—but fell off the wagon in 2015. Afterwards, I've been working out on and off with BR, other fitness providers and created my own programs for a while, but decided now, to give BR another shot with more dedication to the journey.

So, thanks so much to the whole team for making so many different training programs available. I absolutely enjoy & really appreciated them! 

Leave a comment below

BodyRockTV Lisa Marie - Happy International Kissing Day? Followed by 45 Minute Indoor Cycling Class and Seeking Consistent Results?

Seeking Consistent Results?

It’s something you’ve heard. It sounds so simple, so basic, that it’s easy to dismiss off hand.
The key to achieving your fitness goals comes down to one thing. Consistency. 
Consistency will move you forward. How consistent you are will determine the speed and velocity of how quickly you will arrive at what you want.

Consistency is key. Consistency against resistance. Physical and mental. 

The truth is that the exercising - the 20 minutes our workouts take 3-5 times per week, is not the hard part. Our 30 day Beginner Bootcamp challenge is designed to get people up and started again. When you sign up for the FREE 30 days, you will be applying consistency for 30 days to start you off towards getting a solid exercise routine in place. You will experience consistency against resistance both physically and mentally. 


On the physical side, you will experience consistency against resistance in the form of a bit of discomfort as you start to really move again. The program is designed for people who haven’t worked out in years - if this is you, then the movements will be challenging - but always doable. You might be a bit stiff and sore for the first day or two. As you complete each days video, your body will loosen up, your muscles will get stronger, you will start to move with more power. As you follow the meal plan  and complete each days exercises you will start to lose weight and feel better in your body. If you wear the weighted vest that our trainer wears in the videos, you will add weight resistance - adding weight to your movements will burn more fat & calories and turn your workout into resistance training - one of the best ways to burn fat and torch calories. Consistency against physical resistance will make you stronger, faster, fitter - everything we strive for our physical well being. 


Being consistent mentally is about keeping a positive attitude, not beating yourself up if you miss a workout or three, and allowing yourself the room to be human.

Every single one of us as self-sabotaged, or gotten 75% of the way there then thrown ourselves down a flight of stairs. So what. Are you still striving? Do you still have fight in you? Do you care about yourself and your loved ones enough to say ‘no way’ to a mediocre life? If it’s a yes to any of these, then you have what it takes to stay consistent.

If you are like me, you will always have to go a few mental rounds with yourself before any workout begins. Most of the time overcoming the procrastination is harder than the physical effort that the workout requires. This fight is normal. It won’t hold you back from making gains as long as your win-loss record is 51-50. Work on getting that up, even just a few points, and the success train starts to chug along a bit faster. 


The truth is, once you hold this basic awareness about consistency, it actually becomes more effort to fail than succeed. Once you start to apply consistency both physically and mentally, you won’t accept anything less than the results this simple tactic guarantee.

The Beginner Bootcamp is now accepting people who want the amazing results consistency delivers. It’s FREE to try for 30 days but spaces for this challenge are limited so sign up now.

From the heart,
Freddy

Rob Riches Featuring: 6 Part Leg Routine For Separation Presented by Beast Sports Nutrition and 6 Things You're Doing To Kill Your Metabolism - And How To Change It

This is a great 6-part leg routine that focuses on compound, isolation, and body-weighted lifts. It's one I use to help improve conditioning in the legs. ►FULL LEG ROUTINE BELOW◄ →

Rob Riches Leg Workout:
1. Barbell Squats: 3 sets of 10-12 reps
2. Sumo Deadlifts: 3 sets of 10-12 reps
3. Leg Extensions: 3 sets of 12-15 reps
4. lying Hamstring Curl: 3 sets of 12-15 reps
5. Sissy Squats: 3 sets of 12-15 reps
6. Glute Hamstring Raise: 3 Sets of 12-15 reps

Order Rob's Nutrition & Contest Meal Prep Book on Amazon (Available as Kindle & Paperback): http://bit.ly/RobBooks
See Rob's top supplement stacks by Bserk, exclusively on Amazon here: http://bit.ly/AmazonBserk

 

6 Things You're Doing To Kill Your Metabolism - And How To Change It

by Team Beast

Do you go through your day wondering what you are doing to kill your metabolism? Probably not, right? Well, maybe you should. There are a number of things you could be doing that are causing your weight gain or lack of weight loss results. In this article, we are going to talk about six common things that could be causing you to kill your metabolism each day without you even realizing it.
1. Not getting enough sleep
Not getting a good night’s sleep is enough to kill your metabolism. Combine that with several days in a row (or more) due to a poor sleep routine and you royally put yourself in a gigantic hole. Lack of sleep can decrease your energy levels, causing you to feel sluggish the next day. In addition, a lack of quality sleep can cause hormonal imbalances and negatively affect your health.
If you want to combat this issue, I highly suggest you get seven hours of sleep (at a minimum) each night. If you don’t currently, look at your routine and make some changes. Going to bed each night at the same time and setting your alarm to wake you up at the same time is a great strategy to allow you to get enough sleep.
2. Not managing your stress levels
Not every day is full of sunny skies and pretty rainbows. Unfortunately, we live in a world plagued by bad news and negativity. We also are surrounded by the hustle and bustle of life and work. But you can’t let that stress you out. You need to find ways to manage your stress levels or it will eventually kill your metabolism as well as your mood.
When you are stressed, your body produced a hormone called cortisol. When cortisol levels in the body increase, it can cause many different reactions such as disrupting your sleep patterns (which goes back to #1), decreases your energy levels, and causes an increase in appetite which can lead you to end up in a caloric surplus each day. Over time, that can make you gain weight and create potential health issues.
Your best bet is to find something that helps you relax and manage your stress levels. This can be anything from exercise, to meditation, to going to a place that puts you in a good mood such as the beach or a relaxing room in your house where you can go to unwind, read a book, or focus on your breathing.
3. Not eating enough protein
Your body needs protein to help build and maintain lean muscle mass. Without it, you could be losing muscle which can kill your metabolism. The more muscle mass you have, the faster your metabolism since muscle needs fuel in order to function.
This also means that the more muscle mass you have, the more calories you will burn – even at rest. Protein will help provide your muscles with the amino acids necessary to recover from intense bouts of exercise and allow your muscle fibers to rebuild stronger and bigger (hypertrophy). Additionally, consuming a diet high in protein will help you feel satiated longer and help prevent you from overeating.
Try to get around 1g of protein per pound of body weight each day. This will supply your body with the quality protein needed to support your muscles and keep you feeling fuller. Whole foods are always your best option but if you are in need of more protein to meet your daily requirements, consider adding something like a protein powder into the fold where you can mix it with your favorite beverage (water is ideal) to increase your protein intake.
4. Skipping the weights
Not utilizing weight training in your workout routine can absolutely kill your metabolism. As mentioned in #3, protein helps build lean muscle mass and the more lean muscle mass you have, the faster your metabolism is. In order to build muscle, you are going to need to include some sort of resistance training in your workouts to break down muscle fibers and allow them the opportunity to grow back bigger and stronger. Weight training is also a fantastic way to burn calories.
Each week you should include a minimum of two days where you exercise with weights. These should be full-body workouts if you only utilize a 2-day per week routine. Otherwise, additional days (3-5 days) of weight training can allow you to hit specific muscle groups rather than completing full-body workouts each time you step into the gym or complete a home workout.
5. Not drinking enough water
Our body is made up of primarily water. Drinking water not only allows for proper hydration which aids in every bodily function, but it also increases your metabolic rate by as much as 30%. Increase your water intake, increase your metabolism. Seems easy enough, right? Well, it is.
If you want to support and not kill your metabolism, make it an effort to sip water throughout the day. The easiest way to do this is to keep a water bottle on you at all times. Sip it throughout the day and when you finish the bottle, grab another one or refill the one you just finished. You can even consider other options such as green tea (without sugar) and even black coffee to help take in additional water.
6. Sitting too much during the day
If I were to guess, you probably sit most of your day. You sit in your car on your commute to and from work. You sit in your chair at your desk. You sit in meetings. You sit for meals. You sit in front of the television at night. That’s a lot of time with your butt in a seat. Unfortunately, that much time seated can kill your metabolism. All this time slows your metabolism which can wreak havoc on your blood pressure, blood sugar, and the body’s ability to break down and properly utilize body fat.
To combat this, take breaks throughout the day to stand and move around. Make it a point to schedule time to exercise each day, even if only for 30 minutes such as a walk during your lunch break. The bottom line is, you need to move MORE each and every day. Find an excuse to get off your butt and not sit.

BodyRockTV Lisa Marie Featuring: Standard Workout Randomness and The Boob Workout: The 5 Move HIIT Circuit to Perk UP!

Workout Randomness .. #Liquid #Chalk #Dancing and Made Up Words & Free #Magic ... Standard Banter Then 😂🙄 @bodyrocktv_lisamarie

The Boob Workout: The 5 Move HIIT Circuit to Perk UP!

Even the most resplendent rack can be ravaged by the hands of time. It doesn't matter if you don't smoke, drink or worship the sun (all things that can accelerate breast saggage), the fact that breasts will eventually become less perky, #FitFam, is a fact of life. There is, however, something you can do about it that does not involve going under the knife (but that’s definitely an option if you want to go that route!)
However, if you want to try less drastic measures first — that are also, granted, less expedient in their delivery — keep reading. We've developed a workout for that'll help you lift your boobs by conditioning your chest.
First, let's dispel a pervasive myth that may be holding you back from a fundamental understanding of  — and acceptance of — your body. 
BOOB MYTH: You can tone your boobs with exercises.
Nope. Boobs are fat and glandular tissue. You can lose the fat, but you can't tone it (or the tissue). What you CAN do is strengthen the ligaments (called Cooper's ligaments) that attach to your chest (pectoral) muscles. This WILL help you get perkier, tauter ta-tas. 
But you're going to have to target your chest regularly (at least twice a week) and lift using resistance. Combine bodyweight exercises with load bearing moves for the best outcome. You can get our best-selling Dumbbells FREE when you shop the BodyRock Sculpt Bar with weights. Simply add this bundle to your cart and use code 'FREEDBS' during checkout. 

While some of the moves you'll see here can be done with bodyweight, you do will need to lift hard and heavy during the resistance moves if you want to see results. 
And you WILL get results. You just have to give the routine time. Think six weeks at least to six months to see a real difference. Everyone builds muscle differently, and even the way we build in different parts of ur bodies can vary dramatically, so we can't be more specific with the timeline, but we can say if you stick with it, improvement will be in the bag. And the lack of sag.
Note on the workout design: since excess body fat is a contributor to breast sag, this routine has been designed to target your chest, but also, work other muscle groups so that you can increase your overall lean muscle mass, and burn more fat.

Note on workout time: Our Boob Workout features five moves that are to be done four times through in a circuit. They are timed exercises, so set your timers to 50 seconds work, and 10 seconds rest. 
Let's do this!

The BodyRock Boob Workout

Arnold Presses
Featured Equipment:Dumbbells
Note on form: Don’t allow your elbows to fall down! Keep them up, at chest level, at all times. 
Bridge Barbell Pull-Over & Chest Press
Featured Equipment:BodyBar
Notes on form: Bring arms back overhead without resting the bar on the floor. Squeeze up through your glutes to max out your butt workout. Keep a soft bend in your elbows so the work stays in your muscles, not your joints.
Resistance Band Chest Flys
Featured Equipment:The Pink Thing
Note on form: Keep your shoulders relaxed and focus on squeezing your chest as you move your arms in toward each other. To make the move less or more challenging, hold on to different ringed grips of The Pink Thing. The instantly customizable resistance is just ONE of the many reasons we love this band!
Shoulder Taps
Featured Equipment: Weighted Vest *Optional
Notes on form: Keep your spine flat and hips inline with the floor  — don’t let your pelvis sag down! The vest is optional, but it’s a great way to increase those lean muscle gains in your arms, chest, back and core!
Decline Push-Ups 
Featured Equipment: Challenger Bars
Note on form: Keep your spine straight & long. Don’t allow your hips to sag toward the floor. If the decline is too challenging, do the move on the floor. Drop to your knees if necessary.
Dips
Featured Equipment: Challenger Bars
Note on form: During the dip, keep your feet closer to your body to make the move easier. Extend your legs for more of a challenge. 

How’d ya do?Smash out this workout and let us know how you did in the comments. Get the gear you see here and give your breasts a lift! Shop THE GREAT CHALLENGER SALE EVENT & get FREE Weighted Vest, Foam roller, Thermal water bottle, Yoga Bag & 30 days of Sweatflix trial when you buy the challenger bars. Simply add this bundle to your cart and use code 'CHALLENGER' during checkout to get the discounted price. Hurry! The offer ends June 28, 2019.

HURRY! GET THIS ENTIRE SET FOR $129.90 ONLY

BodyRockTV Lisa Marie Featuring: Squat & Cross Over Knee & Kettlebell Squat Press & Sit Back

Join me everyday on the BodyRock.Tv

BodyRock #FitFam Motivation Monday: Meet Meghan and Sandra Z!

Strong bodies come to those you sweat for them: there’s no getting around this. While we’re all born with different body types, the fact remains that everybody has to work for sculpted, lean gains. In this week’s #FitFam Motivation Monday spotlight, we’d like to celebrate two amazing BodyRockers who’ve definitely sweated for their incredible, fit physiques.
Give it up for Meghan and Sandra Z!
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 Meghan

1.5 years ago, I found BodyRock while scrolling YouTube looking for an at home workout that was different then the Beach Body workouts I had been doing. I started doing the 12 min HIITs and within a week I signed up for the 30 days free. Fast forward a year in a half later and I have never been stronger. My body is still a work in progress but I was able to lose the 15lbs I had been carrying around since I had my second son 3.5 years ago. Your live workouts are unlike any other! I love how you “shoot the shit” while setting up, it’s like working out with my friend at my home gym! The Lives are what sets BodyRock and Lisa as a trainer apart from any at home workout! I was a Beach Body Coach for two years and none of their workouts ever came close to you! I love growing with you each month and honestly can’t wait to workout! You motivate me like no other! Never change!!! I am a better person since finding you 1.5 years ago.

Meet Sandra Z

I never liked fitness. I could not stick to it. In 2017, I came across your posts for the bootcamp series. So again I started. Not your bootcamp series, because that was way out of my league. The beginner bootcamp was my goal. But those exercises were so short that I made every excuse in the book not to do it. Demotivation followed.
At the beginning of February 2019, my mother passed away. She was not able to stand or walk. That was not what I wanted for myself. I gained 20 kilo. Feeling like crap. Your bootcamp series came to mind. Still being a member I started the app.
So, in March 2019 I started with the Daily HIIT Beginner Series followed with the Beginner Weight Series. Both Lisa and Sean kept me going. When I sit on the sofa being tired you kick my ass off the sofa with your social media posts.
In the beginner series Sean says, “Do not look at the scale  — just trust the process.”
He is right. The scale tells me I lost just .4 kilo. However, the before and after picture tells me a different story.
Are you a BodyRocker who wants to share her or his story with us? We’d love to hear it! Submit your stories to lisa@bodyrock.tv.

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