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BodyRock TV Lisa Marie Featuring: Laying Chest Press and MERRY CHRISTMAS! BodyRock Trainers Share Their FAVOURITE Holiday Traditions

The holidays are a great time to slip out of the grind and into a pace that's a little more comfortable. That doesn't mean you have to enter full sloth-mode, but changing things up by slowing things down can help you refocus and reinvigorate yourself for the year ahead.



It's obvious that our BodyRock Trainers know the benefits of hard work and dedication, but they also know the benefits of balance. That's why this holiday season, they're kicking back with their loved ones and taking it easy. Or easier. 

Yes, believe it or not, BodyRock's Trainers indulge and even take a day (or days!) off working out during the holiday season. And it doesn't undo all their hard work, because health and fitness is the collective sum of hundreds of thousands of little decisions and cannot be undone by a day or two of indulgence. In fact, the occasional indulgence can renew your resolve and make you feel stronger.
So, with that message in mind, some of our BodyRock Trainers have shared their favorite holiday traditions here with the hopes of encouraging you to take time for the people, places and foods you love. 
BodyRock Trainer Holiday Traditions

“My favourite holiday tradition is just coming together as a family. On Christmas Eve, we all gather round to readThe Night Before Christmas.Everyone gets to read a page. Then, we exchange small gifts. Again, it’s really just about being together. That’s what matters the most to me.”
-Sean Light. Train with Sean in all four seasons of Fast and Furiously Fit--an incredible series for people who are revving up their fat burn and metabolism with the power of intermittent fasting!

Learn more about intermittent fasting here. Interested in starting? Grab our ebook for a comprehensive guide on how to rock your fasting (and feasting!) lifestyle. 

"My Bethercize Workout group loves to get together the morning of a big holiday so we can all smash out a workout, get our sweat on and enjoy the party that night!
I love having a big holiday party on Christmas Eve. Then Christmas Day we all lounge around in pajamas and eat leftovers."
-BethVukmanic Lopez. Train with Beth for insane lean gains in MAXHIIT on Sweatflix. New members can sign up for 30 days, free--no risk, all reward. 

“My favourite Christmas traditions would definitely be getting a set of Christmas pyjamas on Christmas Eve, saving the turkey gizzards for my little pup, going to my church’s Christmas Eve service to reflect on the reason for the season, and having so many family members come together.”
-Jessica Shaw. Train with Jess in Sweatflix with BR20--a beginners guide to classic lifting for people who want to build strength and lose fat.

“I love holiday baking (both healthy and unhealthy) and spending time with family, playing board games!” 
-Kayla Davis. Train with Kayla in 12MinFit on Sweatflix. This is an awesome class for when you want to torch a ton of calories, but don’t have a ton of time. 

Share your holiday traditions with us in the comments! Want to hear more from BodyRock Trainers and your #fitfam? Join the BodyRock Insiders Group on Facebook! This is where our community comes together to be supportive, talk shop and chat about all things health, fitness and life.

BodyRockTV Lisa Marie Featuring: Kettlebell Swing & Squat Swing and 12 Tips to Eat Healthier This Thanksgiving

 From Beast Sports Nutrition:

Thanksgiving is finally upon us and for many, our mouths have been salivating for months waiting for the big day to come. Turkey, stuffing, gravy, cranberry sauce, and all the fixings that come with your big meal. It’s enough to make you feel like a little kid waiting to open presents. However, that one day could be enough to unravel some of the hard work you put in this year when it comes to your physique. (continued below...)

12 Tips to Eat Healthier This Thanksgiving

 For 331 straight days you’ve been focused on your nutrition and training to achieve your goals and improve your health and fitness – why should the big day (Thanksgiving) be any different? In this article, I want to share with you 12 tips to eat healthier this Thanksgiving so you don’t fall off the wagon.

1. Skip the skin

Regardless if you decide to go with white meat or dark meat on your turkey (more on this next), remove the skin. Without even knowing it, consuming the skin could, alone, add hundreds of calories to your meal.

2. Choose the white meat

While both white and dark meat will provide you with some quality protein, the white meat has slightly fewer calories than the dark. Therefore, if you’re truly trying to keep calories to a minimum and eat healthier this Thanksgiving, choose the white option.

3. Go light on the gravy or opt for a lower-calorie condiment

Do I really even need to talk about this tip? We all know that the gravy we put on our turkey, stuffing, and mashed potatoes is full of calories. In fact, there isn’t much of anything in there that nutritionally makes sense to consume. Go light on the gravy or use a lower-calorie condiment like hot sauce if you’re trying to better manage your calories this Thanksgiving.

4. Keep passing the fried items

You can look at fried items the same way I mentioned to skip the skin on your turkey. Fried items are going to be higher in fat (unhealthy fat) and carbohydrates. Consuming fried items will shoot your calories for the meal through the roof. A simple thanks but no thanks and pass it along to the next person.

5. Load up on the protein

Protein is your friend and your muscles will thank you for making it a priority. It doesn’t matter if you’re talking about the main dish or the appetizers, always load up on protein whenever you can. This will not only help you feel fuller for longer, but it’s a much better option compared to loading up on items high in carbohydrates or fats.

6. Pile on the vegetables

Carrots, broccoli, celery, green beans, peppers, cauliflower, etc., are all great choices to pile on your plate when you are trying to eat healthier this Thanksgiving. Many are loaded with fiber to help keep you full and satiated and are also a lower in calorie food item that you don’t truly need to be concerned about eating in quantity. One extra tip, however, would be to skip the ranch dressing or other dippable condiments that compliment your vegetables.

7. Show some restraint with the rolls and cornbread

Warm rolls or cornbread smothered in butter… it’s like being in a dream. But it’s also a great way to easily add nearly 1,000 calories to your meal when you go overboard and eat too many. I’m not going to be the party pooper and tell you to consume neither, but limit yourself to one or two at most and if you can show some restraint, skip the butter.

8. Choose healthy appetizers

Many holidays will have snack-type appetizers that involve chips, pretzels, sweets, etc. If you want to eat healthier this Thanksgiving, skip them all. Look for healthy nuts like almonds, cashews, peanuts, or better yet, look to see if there are any sources of protein like shrimp cocktail. Shrimp is a great source of protein and will help you bypass all the unhealthy carbs, fats, and sugar that are surrounding the appetizer area.

9. Water is going to be your best friend

One of the most important things you’ll consume during the entire holiday is going to be water. If you want to keep yourself from overeating, water needs to be part of your game plan. Not only will it help you stay hydrated, but it will also help keep you feeling full and satiated. Before a meal, drink a glass of water and it will help fill up your stomach so you can essentially trick your brain into thinking you’re full. If you’re going to have an alcoholic beverage (assuming you’re of age), follow it up with a glass or bottle of water.

10. Always grab a salad to start

One of the best tips to eat healthier this Thanksgiving is to make sure you eat a salad. Be mindful of what you’re putting on it (don’t load up on cheese, croutons, and dressing) and your salad will play a pivotal role in helping you feel full and help prevent you from overeating. The nice thing about a salad is that you can eat it in volume and the calories don’t add up quickly. So, you can make yourself a nice big salad (heck, even throw some turkey in it) and start filling up on something healthy that won’t have you starring at the scale the next morning wondering what happened.

11. Portion control will allow for a small piece of dessert

One thing many people don’t know is that out of all the pies out there, pumpkin is one of the lower in calorie options. Now, I’m not saying to eat the whole pie, but if you want to eat a sliver with everyone else, do so without guilt. However, if you want to keep the calories low, skip the whipped cream.

12. Liquid calories from alcohol count

I don’t know why I always have to be the fun police, but you know alcohol should be consumed in moderation. I’m not going to tell you not to have a drink with your family or friends (assuming you’re 21), but keep it to a minimum. Liquid calories and alcohol still count on holidays despite what your Uncle Mike says. Alcohol goes down easy and before you know it you’ve downed a six-pack yourself or drank a few glasses of scotch or bourbon. Everything adds up. And if you drink, don’t drive home.

BBcom Live Featuring: Staying Fit During the Holidays | Brain Gainz and Healthy Vegetarian Meals For the Holidays: No problem

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"Gaintaining" Through the Holidays 
1. If It Fits Your Macros 
• Diet strategy that allows for some flexibility 
 • Making sacrifices earlier in the day/week to allow for bigger gains later

 2. Thanksgiving meal 
 • Better Food Choices o Yams instead of mashed potatoes 
o White Meat instead of brown
 o Get your Veggies! 
o Use a smaller plate 
o Lots of water 
 • Track your Food 
 • Stay active day-of o Turkey day 5k o Family football game
 • At the end of the day, Thanksgiving is about being with family, and if that means going ham and downing 4000 calories, so be it. Make up for it with some good strategies later

Healthy Vegetarian Meals For the Holidays: No problem

By: Michael Balducci

One of reasons people start getting serious about their health come January 1st is not only to have a New Year’s resolution but to start setting goals to change their diet, get in shape or lose some weight. Usually people tend to eat more than normal during the holidays in the months of November and December. And if you are like most people….maybe some of the food choices are less than healthy – after all, how can you resist your mom’s baking? Between the feasting and drinking, it takes a toll on our bodies. And so goes the resolution.

Don’t feel as though you have to continue down this path. You can start a vegetarian lifestyle right now. Healthy vegetarian meals can help with this change and it is a perfect idea to help yourself or those you love. Finding ways to enjoy the holidays AND include vegetarian dinner recipes to your menu does not need to be stressful. The traditional holiday menus that we all love can be sprinkled with healthy choices.
Most people wait all year for enriching holiday moments and special celebrations with their families and friends. Don't let diet strain relationships and ruin holiday cheer. Here are some tips to become a master at creating familiar dishes that are sure to fit within your family's culture and traditions and will appeal to all taste buds.

• It is very easy to find vegetarian recipes for Thanksgiving for example – as vegetables are mainstays in many parts of this meal.

• Instead of your traditional turkey, you can enhance your guests with a herb roasted soy vegan chicken, served with your traditional vegetable side dishes

• For those that normally serve "beef" at your turkey dinner, try something like a Vegan Beef Wellington with a traditional salad to entice their taste buds

• Want to be warm and cozy, serve something like a Vegan Chicken Pot Pie, warm cranberry sauce and some mashed potatoes with a vegan gravy (yummy)

• A traditional chef prepared Meatloaf, ala vegan style, that would food the Queen of England

People want to be healthy, but they don’t want to give up the taste of traditional fare of meat at their holiday meals. Once you realize how easy it is to find vegetarian dinner recipes, you will feel joy in making and eating such healthy fare. You can show people they don’t have to give up anything; You will bring delight to the table and health to those you care for.

You can give the gift of health in the next few weeks and months to people who otherwise are engaging in un-healthy diets by sharing your healthy vegetarian meals with everyone at your next holiday! If you do not feel comfortable preparing vegetarian dinners or making vegan meal plans; no worries, you can order them online!

BPI Sports- Emerald Isle Elixirs: Four St. Patrick’s Day Drink Recipes

The St. Patrick’s Day holiday is upon us. Most people celebrate with great food and festive drinks, but when you’re focused on a fitness goal, the holiday can pose a challenge. Instead of drinking alcohol, we have a few holiday drinks that can help you stay in a festive mood, the healthy way.

#1. BIG GREEN MACHINE

Let’s face it, you’re a machine. There isn’t a holiday strong enough to stand in the way of your goals. Mix up this healthy green elixir and pour it into your glass before you raise it in celebration of your work ethic.
Ingredients:

• 1 scoop Best Protein™ Vanilla Swirl
• 1/8 tsp mint extract (or to taste)
• Green food coloring
• Ice cubes
• 6 oz. water

Instructions:

1. Add protein, ice, water and a few drops of green food coloring to a blender.
2. Blend until smooth.
3. Add 1/8 tsp mint extract (or more) and blend.
4. Garnish with a plastic four-leaf clover stirrer.

#2. KETO ‘CARb’ BOMB (less than 6 grams of total carbs)

Car Bomb shots (half a pint of Guinness with a shot of Baileys and whiskey) are a popular drink on St. Patrick’s Day. This non-alcoholic variation is a great alternative for anyone on a keto diet.
Ingredients:

• 6 oz. almond milk
• 1 scoop Keto Bomb™ Caramel Macchiato
• 2 shots espresso
• 1 Tbsp Torani Sugar-free Irish Cream Syrup

Instructions:

1. In a blender, add all your ingredients and blend on high until you get a smooth, rich consistency.
2. Pour into a coffee cup and enjoy!

#3. IRISH MOCHA MUSCLE COFFEE

Somehow, sweet coffee drinks and the St. Patrick’s Day holiday are great together. Mix up this coffee drink with an extra kick of protein to get your holiday started off the right way.
Ingredients:

• 6 oz. almond milk
• 1 scoop Best Protein™ Chocolate Brownie
• 2 Tbsp Torani Sugar-free Irish Cream Syrup
• 2 shots of espresso
• Whipped topping (optional)

Instructions:

1. In a blender, add all your ingredients and blend on high until you get a smooth, rich consistency.
2. Pour into a coffee mug.
3. Top with whipped topping (optional).

#4. GREEN BUBBLY

Green beer is a fun, clever gimmick, but let’s be honest: no beverage is worth compromising your fitness goal. Substitute this bubbly, green drink instead.
Ingredients:

• 8 oz. carbonated water
• 1 squeeze Garcinia Liquid Water Enhancer Lemonade
• 1 squeeze Best Aminos™ Liquid Water Enhancer Snow Cone

Instructions:

1. Pour eight ounces of carbonated water into a glass.
2. Add one squeeze of each of the Liquid Water Enhancers.

Want more bright green recipe ideas to go with these St. Patrick’s Day drinks? Check out these Irish-Inspired Healthy Recipes, including green protein pancakes.