How To Take Your Measurements:This is one of my favourite ways of tracking progress because its a motivational tool that doesn't require and fancy equipment - It's just you & a tape measure baby! . Heres what to do: 1. Start by getting naked! if you measure while dressed, wear thin clothes and make a note of what you're wearing so you know to wear the same clothes the next time you measure 2. Pull the tape snug but not too tight. It should never squeeze your body. 3. Measurements taken around the hips, thighs, and upper arms should be taken around the largest circumference. Stand with your feet together when taking hip & thigh measurements. 4. Never flex or tense your body while you're taking measurements. Don't suck in your stomach to take waist measurements. Relax, let it hang loose, and enjoy knowing that very soon you'll be able to see your progress both on paper and on your body. . The Specifics: Bust: Measure the chest right at the nipple line, but again, don't pull the tape to tight. Chest: Measure just under your bust Waist: Measure a half-inch above your belly button or at the smallest part if your waist Hips: Stand with feet together & Place the tape measure around the biggest part of your hips. Thighs: Measure around the biggest part of each thigh. Arms: Measure around the largest part of each upper arm B4 Picture: Take a before picture of yourself ( pref no naked lol ) from all angles.
Starting Measurements:Weight: Bust: Chest: Waist: Hips: Right Thigh: Left Thigh: Left Arm: Right Arm: . Peak Measurements: Weight: Bust: Chest: Waist: Hips: Right Thigh: Left Thigh: Left Arm: Right Arm: . Food Journal: Make 30 copies of the below, or use this format in a notebook to record what you eat, and how much. . Date: . Breakfast:
Beverage:. Total Servings:
A Positive Thing I Achieved Today:
My Goal Tomorrow:. To make any change to your life you need to firstly break out of the old habits that we all fall into. To make changes to your body - You need consistency & you need to be accountable for yourself & your actions. Making a note of what you eat & how much you eat & the portion size will help you break old habits & focus on your diet & lifestyle choices - we are working towards a lifestyle change - not a fad diet !! I promise if you eat right & join me everyday for your 1-2-1 FREE personal training on - www.bodyrock.tv everyday. There is no stopping you going into 2014 with the body you have always dreamed of. The reason we are taking measurements in this 30 Day Challenge is because as shown above - muscle weighs more than fat & takes up less room - & we want some Sexy Muscle right ?
Diet Tips & Rules #1 - Here
My 14 Day Nutrition Guide is available Here
My Fat Loss, Diet & Portion Sizes … Here
The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!
Let’s Start Together …. TODAY !
Due to COVID-19, shipping systems the world over are experiencing abnormal delays. While health and wellness companies are essential services, there is simply an enormous demand on postal and delivery services as individuals and hospitals need more supplies than ever before. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-5 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. You will receive the tools you need to stay safe and strong at home through this difficult time. Thanks for your support and understanding.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)
For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.
We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
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