Enjoy
a healthy and delicious take on classic chow mein! We’re bringing all
the taste but none of the junk to this comfort dish, using the
ubiquitous power of the mighty, nutrient-loaded spaghetti squash to
replace starchy, fried noodles. Spaghetti squash is low in calories, but abundant in vitamin C, B6 and manganese—a mineral proven to help your body process fats and carbohydrates. Want more sweet, sweet squashy facts? Spaghetti squash is also an excellent source of fullness promoting fibre, so unlike those noodles that will leave you hungry in a couple of hours, this vegetable will keep you satiated, longer. Ready to whip up one of our favourite
healthy comfort meals? Let’s get to it. If you love it as much as we
think you will, grab our Fast and Furiously Fit guide.
This recipe is one of the dozens in this bestselling ebook, and it’s
proof that eating meals you love and eating meals that are good for you
are not mutually exclusive concepts. Use promo code FASTED30 for 30% off the guide.
Spaghetti Squash Chow Mein
(makes two servings) You'll need:
½ tbsp sesame oil
½ tbsp coconut oil
1 medium onion, sliced thin
3 garlic cloves, minced
½ cabbage, sliced thin
2 small carrots, shredded
1, 2 pound spaghetti squash
2 tbsp coconut aminos
1 tbsp honey
2 tsp fish sauce
1-inchworth of freshly-grated ginger
1 tsp red chili flakes
1 tsp salt, or to taste
½ tsp black pepper
½ pound shrimp (peeled and de-veined)
8 ounce cooked chicken (~2 breasts/thighs) chopped or sliced thin
Green onions, spring onions, or chives
Directions:
In a large skillet, heat coconut and sesame oils over medium-low heat. Cook the onions until soft and translucent.
Add the minced garlic and cook until fragrant. Add cabbage and carrots. Cook for 10 minutes. While cooking, prepare the squash.
Pierce the squash in several places with a knife.Microwave
for 6 minutes on high, then turn the squash over and cook for an
additional 6 minutes. Remove from the microwave, and split open from end
to end. Let sit to cool while you prepare the sauce.
Mix coconut aminos, honey, fish sauce, grated ginger, chili flakes, salt and black pepper.
Remove
seeds from the center of the squash. Using a fork, scrape spaghetti
squash strands into the vegetables in the skillet. Stir together, add
sauce, shrimp, and cooked chicken. Heat until shrimp are pink and
cooked.
Top with green onions, spring onions or chives and serve.
Let us know what you think about this recipe. Leave your comment below
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.
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 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.
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.
Beginner Bootcamp Series 1--> follow as suggested by the program
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
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.
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.
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.
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.
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.
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