30 Day I Real Time Challenge Day #1

Hi BodyRockers,

Well ... This is it!!!


This is Day 1 of the 30 Day Real Time Challenge. The Instructions on how to take part in this challenge are - Here Are you ready for your very first Real Time Training Session with me ? Take your time, do your best& take breaks if you need to. Let's Do This !!   Full PDF Breakdown - click link below.


Todays Coffee Talk:

For all you crazy hardcore Bodyrockers like me out there …. you will love this workout today !! I smashed this one in Spain with the local Gym PT who I have known forever !! – it made him sick … lol Don't worry if you feel queazy - we have all been there lol - You know the feeling when you push too hard or when you just started HIIT workouts for the first time ? It’s like your dying lol

What always amazes me is this - The same young lad’s were in the gym that ALWAYS look at me when I come into their gym domain lol I basically take up a space on the floor – Jump about like a mad woman for about 20 mins, sweating everywhere with nothing more than a mat, a weight, a bench & my trusty Interval timer (beeping away lol which I know annoys them – as i’m a girl and no beeps or girls are allowed in the 'man gym' lol ).

They just watch me clearly thinking I am a crazy ”girl” who has no idea what i’m doing lol. I in turn watch them year after year doing there 'weighted' rep routines (while my beeper beeps away and I sweat everywhere) i.e they do - chest, back, etc … which is very cool & I know LOADS of ripped guys who do this & I have enjoyed doing this in the past with my sister & her partner … however, I have been coming to this same spit & sawdust gym for 5 years now & they haven’t seem to have changed their workout plan, weight selection or there results from what I can see :/ … yet they look at me like i’m the crazy one lol

Maybe it’s because there isn’t anyone to inspire them or be brave enough to make a ”noise” in there”man space” ? or maybe there isn’t anyone to show them different ways to train in the local area ? whatever it is, I am VERY proud & more than happy to burst into any gym or space & show them how Bodyrockers roll.

You never know, there may be some other ‘crazy people’ in there just dying to join in - like the Gym PT, who now carries his Interval timer everywhere, or some people may just need someone else to be brave enough to HIIT the dance floor first so they don’t feel so intimidated or ”silly” doing it alone. … Anyway the point to my story is this …..

It wasn’t until they watched the Gym PT throw up  after our 20 min HIIT that alllll of a sudden they all stopped steering & wanted to talk to me & ask to train with me ( even tho for 6 weeks they have looked at me like a crazy person who has entered their man space lol ) – it took someone they respected to struggle (lifting the same weight as ”a girl”) for them to take me seriously lol I am sure a lot of you have had this scenario @ one time in your life ? What we do looks ‘easy’ but it’s really not … working every muscle group 5 days a week (in my case) is HARD & challenging & it’s not until you try it do you realize that, it not only works you, it challenges you in ways nothing else does especially if you go as hard & as heavy as you can.

I guess that’s why when we do loose or mojo or fall off the wagon we know it takes a-lot of will power to get back on it & start again as we ALL know that seriously tough ”starting point” we need to get through … Also, taking the above into account – If you are just starting HIIT workouts you need to give yourself credit for just completing the workout. I’m serious, even with no weight at all these are tough!. No matter how slow you go, or even if you have to stop & take a break while going through it – as long as you try thats the important thing. Be patient & DON’T GIVE UP.

It DOES get easier & you need to realize that these FULL body workout really do work, it won’t happen overnight but believe in the process as it WILL happen. I love the rush to the body to move as you move from exercises to exercise so quickly & sweat so much – feeling strong & empowered & most of all you are done in a short amount of time feeling ready to take on the day – esp. if you have smashed your previous PB or scores.. So that brings me to todays HIIT Real Time Workout. Enjoy it .. & remember how strong you are for just getting through it. .

Todays Video Is Dedicated To My Friend 'V' xoxo . Todays Real Time Workout Video is exclusively on SweatFlix

Workout Breakdown:

Set Your Screen Shot 2013-08-17 at 8.22.17 PM  to 10 seconds rest & 30 seconds work as below for 61 rounds (one round is a 30 second rest between the two circuits) IMG_8405-150x150 Unless you are working out with me - Then Press PLAY Now & Lets Go Go Go !!! Remember – You will skip first while I take the first exercise. See Day #1 for instructions. . You can use your  Sandbagor Screen Shot 2013-07-28 at 7.20.26 PMor  (click images to view) If you haven't had time to get your equipment yet, or it's on it's way - There are Free Home Equipment Ideas - Here If you are training in your Gyms or on your own  - Complete as many rep’s of the following exercise’s before the 30 seconds is up: Post your scores below to remind yourself how far you have come when you HIIT this again. .

This is a Two Part Workout . Part One - Movement & Strength: .

1. Push-Up, Clean & Press - using the Sandbag or Ugi Ball

2. Squat & Press - using the Sandbag or Tbar

3. Tuck Abs

4. 1 Arm Clean & Press, Squat & Press & push Up - (Alternate L&R Arm) - using the Tbar weights

5. Lunge & Twist - (Alternate L&R) - using the Sandbag or Ugi Ball or Tbar weights

6. Dive Bombers

7. Left Woodchop - using the Sandbag or Ugi Ball or Tbar weights

8. Right Woodchop - using the Sandbag or Ugi Ball or Tbar weights

9. 10 High Weighted Knees & 10 Mountain Climbers - using the Sandbag or Ugi Ball or Tbar weights

10. Push Up & Plank Row - using the Tbar weights

11. Chest Press & Reverse Curl Legs - (Legs go down when weight comes to chest) - using the Sandbag or Ugi Ball or Tbar

12. Lunge & Press - using the Sandbag or Ugi Ball or Tbar

13. 8′s - (or ab exercise of choice) - using the Sandbag or Ugi Ball or Tbar weights

14. Standing Fly’s - using the Tbar weights . (30 second rest )

Part Two - Weighted Burnout: .

1. Bicep Curl - using the Sandbag or Tbar

2. Straight Abs - (Knees Up)

3. Oblique V Abs Left

4. Tricep Dips

5. Tuck Abs

6. Chest Press - using the Sandbag or Tbar

7. Oblique V Abs Right

8. Upright Row - using the Sandbag or Tbar

9. Squats - using the Sandbag or Ugi Ball or Tbar

10. Push-Ups

11. Flys - using the Tbar weights

12. Lunge & Twist - (Alternate L&R) - using the Sandbag or Ugi Ball or Tbar weights

13. Pull Ups - using the Equalizer

14. 17. Reverse Curls

15. Shoulder Press - using the Sandbag or Tbar

16. Bent-over Row - using the Sandbag or Tbar

17. Clean & Press - using the Sandbag or Ugi Ball or Tbar  1

8. Reverse Curls . **BEEP BEEP BEEP** – You did it … I knew you would. .

Pre & Post Workout Stretch (2 Videos) - Here


My Workout Gear Today: 

[caption id="attachment_32655" align="aligncenter" width="300"]New Balance - Vibrams New Balance - Vibrams[/caption] [caption id="attachment_32656" align="aligncenter" width="300"]IMG_0591 Diesel Cap[/caption] [caption id="attachment_32657" align="aligncenter" width="300"]IMG_0589 Lululemon - Yoga Bra Top[/caption] [caption id="attachment_32658" align="aligncenter" width="300"]IMG_0586 Lululemon Pants[/caption]


HIIT the 'like' button to let me know you smashed your workout today & you are on board this Epic Real Time Challenge with me !

Leave me a message below .... I Love hearing your feedback :)


My 14 Day Nutrition Guide is available Here

My Fat Loss, Diet & Portion Sizes … Here


Let’s Start Together …. TODAY !

 Lisa-Marie x



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5 Tips for moms and dads in which are thinking of family

divorce proceeding don’t want to be taken gently and supplanted in the event children could happen. parents must always you will need to tire out every single path when thinking of separation and will only real choose to separate this is apparent that ones variations cannot be fixed and they cannot find a way to keep at it income coupled.

One required point here is that the truly helped bring from the formula in the beginning. even though divorce process are inclined to easily have built up an change on the kids, in addition to options must automatically get to address which, it definitely nearly fair holiday just about every other thanks to the children. Children will usually be very significantly more secure we were young with two moms who experience motivated hyundai sonata generating sound supply for the concern and parental input of the family compared to two who’re carrying on to live a life sadly in the rooftop same in the interests of.

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suggestion 1. Put the needs of the kids more than any devices.

the fact that you are tossing off your duty on the way to your wife or husband does not necessarily follow that you can also fake out your young kids for. your wife or husband may not, however children are invariably children.

when reaching your products money for hard times hope carefully about the requirements of your kids so what the heck is in their best interest. this one it follows that needs to become the perfect own best interest. wedding and reception which is to uncomplicated to do and will often mean you will have to take the best critical look in the reflect and regard watchfully if the planning that you make personally likewise are the best your youngsters for.

them have not undemanding seem while to know oftentimes very important to you and that you will look after them.

guideline 2. Don’t forget to talk to your sons or daughters which involves your split.

While you should please do not draw your kids into the problems which are with your partner, or even to do anything to undermine your significant other, it will be significant that the kids comprehend, on the when considering their age coupled with suffer lets, basically why you feel that it’s important to divorce.

youngsters acquire notably intense visuallization and on condition that they are by means of interruptions for their painting ture of what is happening these are going to load all these the ones imagination. In indicating the optimum however they will often car paint their firm into the image once the bad guy through cut and therefore pin the consequence on for the purpose is going on.

trick 3. observe very own the divorce process as the start of a brand marriage.

but you your second half won’t be formal living at the same time as being couple you will motionless need to see a large number of each other and work closely taking care of in your young ones. many it is imperative that you establish a intimate that lets you do this and then in fact it is seen by they for being trusting loyal.

Although towards be easy for it, It is imperative that you handle one’s own issues (or possibly a sign place them to either side) and thus accommodate any existing expressive dilemmas so that you could sit down presentation during a child-rearing are planning that you choose and with feel both.

suggestion 4. Agree to evaluate your own baby set up.

taking agreed upon a parenting master plan, it’s also important to sit down to prevailing periods of time to review the plan as the age group background development. particularly, you must first make hallux joint behaviours with respect to talking about your children and provides your youngsters with the same solution what doesn’t have enable them a chance to come amidst both you and adjust true, competing one father right off on the other.

lesson 5. provide you kids with two buildings that they can also enjoy uniformly.

it’s critical that the children grow up to feel liked and savored times both mom and dad and should not find themselves in a situation wherein they think more at ease one parent rather than the other.

cause living space using every single single home for the youngsters with their own products and outer space develop an environment is generally which it makes them with each dad or mum and feeling just from your own home.

they above all are only several many things you’ll want to consider in the form of caring for your children through a divorce. obtain, must try this advice that you are well along the route to as long as your children with the surroundings they will cope with difficulties related to the divorce process.

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Windows 10 and your own services

Windows is an os in this handset, Which is a software programs that supports basic functions like managing your files and running apps, And uses peripheral devices like your printer, monitor, personal computer and mouse. during days gone by, Windows could be regarded as software that only exists on your device. so, by using Windows 10, really important parts of Windows are based in the cloud, reaching online services.

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in order to comprehend all of the details about how Microsoft uses info, see the

Microsoft Privacy headline. Windows offers you a number of control over your privacy settings.

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to buy apps

When you buy apps and other stuff in, We collect your payment info to send it to the lending company and collect your payment. This can add some payment instrument number (Such as a charge card number), The full name of the account holder and the protection code.

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to appreciate and set boundaries on what kids can do on their devices and online, Adults can go for family settings such as screen time, Activity canceling and more.

Getting you where you’d like to go

To show you the fastest route around an accident on the motorway, A mapping app needs to know your overall location. for more information about how location permissions and settings work, Read address service and privacy.

information what diagnostic data you send to us

We value your privacy and are committed to it is only natural you understand what diagnostic data is collected off your device. Using the analysis Data Viewer, you lack to guess what information is being provided. you will see the diagnostic data exactly the way it appears when it is sent to Microsoft. To receive the app, Visit theCortana can present you with breaking news about the sports teams you follow in the MSN Sports app, Get advice based on your favourite places marked in the Maps app, Alerts when there’s a change in your planned airline flight and more. You’re accountable for how much data you share with Cortana. Cortana works best when you sign in with your Microsoft account and let her use data from your device and Microsoft and third party services that you decide to connect to. at the same time, Even if you choose not to sign in to Cortana or share additional data, You can still chat with Cortana and use her which may help you search the web and your Windows device. Cortana is only available in certain countries/regions, And some Cortana features probably are not available everywhere. To read additional information on Cortana’s settings, look into

Cortana and additional privacy.

offering you help when you ask

When you let us know for support, You might give us your name, Phone number or email so that we can call you back or send you email. You’d also describe the problem you need help with, Which might include what kind of device you have, What version of Windows and other information regarding your software, The printer you’re trying to plug to, Or other pertinent information so that we will assist you. when you need a physical device repaired, We’ll need to know your home address so that we can deliver it back to you, permanent.

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