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30 Day I Real Time Challenge #7 + Killer Ass & Thigh Bonus

October 12, 2013 8 min read

Hi BodyRockers, You should be so proud of yourself. Together we have Reached Day 7 - which is our 'Active Rest Day' - well usually ... but not today. Originally I was going to have 2 'Active Rest Days' each week & not film anything - but after talking to friends they all told me that if they workout even if its a light workout it keeps them much more focused than if you do nothing at all. I think an active rest workout gives your body the opportunity to rebuild sore muscles and get rid of fatigue while still burning some calories. This type of resting is much more productive than a total passive rest for me. I would normally walk etc .. but that would look rubbish on film - me just walking around a room lol - so I scrapped that idea lol - and instead we are going to do a workout together but I want you to try to have some self control and try not to over do it. It can be hard to keep an intensity of a workout low - but as this is an 'Active Rest' day - you need to try & just keep the weight low & not to push yourself to the point of exertion. So although it means I will have to film 6 days a week - If that's what I have to do to keep you totally focused on this challenge then thats what I will do. Like I said I am in this 100% with you. In 30 Days time you are going to look so frickin' AWESOME !! - I will get you as close to your dream body by christmas if it kills me. ... & between me & you at this rate it just might lol. . day 1 . Todays Coffee Talk: . Ok let's get real by recognizing what you are doing !! You know what your doing don't you ??? .... it's the same patten you always follow  - So today we are stopping all of the excuses as you also know how to break out of this cycle. You get up Monday - train hard instead of taking baby steps and just doing a little everyday - you decide to cut out everything you class as 'bad' from your diet immediately - which generally means no small steps, you just jump right in & inevitably, as you have now decided carbs are the enemy in any form  you stumble mid week, or you are awesome and make it to the weekend as you have no temptation. The weekend comes & you are either surrounded by the temptation of friends, be it either going out, or the peer pressure of the company you keep who are not as supportive as you would like & make you feel bad for not 'joining in' by making comments on your level of working out, or 'you only life once' is brought into the mix, or you get comments that you are becoming addictive or too skinny or have an unhealthy obsession *sigh* maybe now because u have chosen to eat healthy & look after the one body you were given you are now no fun & becoming boring etc ... ??? sound familiar so far ?? Or maybe you have done the classic - we have all been here, & you have eaten all of the good foods (or foods you like the most lol ) you proudly purchased Sunday night for the week ahead (well done by the way for this) but you did the classic and didn't prepare your meals & split the ingredients for the week, so now there's only food you didn't really like left and you only like these things with a sauce or dip lol which you decide to either eat with a those choices or you end up throwing it all out and decide to wait until sunday to buy some new ingredients for 'the week' which seems to mean starting on monday for some reason :/ - even if its wednesday ? So now you have inevitably made the choice to eat out and this includes temptation & more importantly cooking with ingredients you are unaware of as you have chosen off the menu instead of making up your own plate of food (which you could have done btw - even the foods you didn't really like - its just a case of trying new ways of cooking food)   - well it is the weekend right !?!?! Deep down you know you could eat better if you cook yourself but you can't be bothered or don't shop until Sunday lol or you don't have anything to cook with ??!! - or you are someone who use's the weekend as an excuse to eat whatever you want - well, you worked alllll week right ?? so you treat your efforts by eating whatever you can get your hands on even if you consider them 'healthy snacks' ... (this is where the hidden calories live - believe me) The food you choose to have out is usually not that great compared to what you have focused on eating all week, but you know this, its all about will power & effort :) Ooorrrr do you do the classic of - I've been good all week and instead of a small treat if a glass of wine or a small desert etc - you don't even realize it as your not on your A GAME & you eat and drink all of the calories you work so hard on keeping off all week over the two days by scoffing popcorn at the cinema ( have you ever googled popcorn calories ?? Or you have a few cheeky Starbucks .. Again educate yourself  you won't do it again lol ) So you Eat crap ... You feel crap !! & you are obsessed with the scales they haven't moved ( this is probably due to water retention, time of the month, dehydration, muscle density (as you are now training so your muscle will weigh more) and this is just depressing you more as you don't believe this will work for you - even tho it will - you just need to make it a lifestyle not a fad ... & you are not taking the above into account at all but still expect to step on the scales and lose 6 pounds overnight .... Note to self : this will not happen ... Get rid of the scales and concentrate on how you look & feel in your clothes - some people weigh the same but lose inches all over & dress sizes ! Scales do big determine your fitness level or body type !!! Sooooo this is where we are at ..... You had a bad weekend of you know you were not as focused as you should be & you decide Monday to Train harder and faster and longer than you ever have before .... you eat healthy & tuesday you train hard again .... even though your absolutely exhausted from the previous days training & as you haven't eaten at all ( or very little as you have the idea that no food = more weight loss .. Which is ridiculous btw ) you are becoming exhausted and your will power is tested ...... This is what will happen ....... Exhausted ... This makes your will power just take over you crave to eat crap and your body is weak & sore - so when you do train you don't work as hard as you know you can, which leaves you frustrated & just angry with yourself as you have again stepped on the scales and OMG you gained a pound ... How is this possible *sad face* So by mid week you don't even eat right anymore you are just back to your old habits and by Friday you decide that you will start again Monday ....... Can you relate to this ??? It's time to be honest with yourself :)) ... This is the first step towards positive changes :))) ... Are you ready to change for good ??? This will work, there are hundreds of people who have posted their results ... but it takes commitment & consistency everyday :) I am here to help you but it needs to be a change that you are strong enough to see through & can't do this for you you need to commit to it & want it :) . 1235391_503105296446627_1756802495_n . Are you in ?? . Todays Video is Dedicated To My Amazing Dad xox .X http://www.youtube.com/watch?v=ujb2QpsQ9ig . YouTube –  30 Day Challenge Playlist  - Direct Link to YouTube Page . [wobreakdown] . Workout Breakdown: . Set Your  Screen Shot 2013-08-17 at 8.22.17 PM  to 10 seconds rest & 30 seconds work. IMG_8405-150x150 Unless you are working out with me - I know you are tired but get up and see this through - Come on I'm waiting for you.   You can use your  Sandbagor Screen Shot 2013-07-28 at 7.20.26 PMor Screen Shot 2013-09-23 at 5.46.46 PM (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 Gym 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. . Todays 'Active Rest Day' Workout: . Remember - You will skip first while I take the first exercise. See Day #1 for instructions.   1. Bodyweight Squat Jumps 2. Tuck Abs 3. Shoulder Press - using the Sandbag or Ugi Ball or Tbar 4. Back Extensions 5. Bodyweight Squat Jumps 6. Push Ups 7. Reverse Pull Ups - using the Equalizer 8. Side Touches - using the Tbar weights 9. Basket Ball Jumps - Left 10. Basket Ball Jumps - Right 11. Row - using the Sandbag or Tbar 12. Tricep Dips 11. Bodyweight Squat Jumps 12. Wall Plank Abs & Knee Tucks (feet on wall) 13. Chest Punch & Tricep Kick Back - using the Tbar weights 14. Switch Kicks & Touch - using the Tbar weights 15. Side Oblique Jumps 16. Knee Raises - using the Equalizer 17. Tuck Ab & Lift - using the Equalizer  18. Mountain Climbers 19. High Knees Twists- using the Tbar weights 1 Leg, Ass & Inner & Outer Thigh: . Set Your Screen Shot 2013-08-17 at 8.22.17 PM  to 10 seconds rest & 30 seconds work as below – Unless you are working out with me – The Press Play Right Now while you are still hot & sweaty. Time to werk that Ass !! IMG_8405-150x150  . Together we will complete the following exercises below. - Just Press Play !   Ass Squeezes: 1. Squeezes – Legs Hip Distance apart 2. Squeezes – Knees Together 3. Squeezes – In & Out 4. Squeezes – Hold the Squeeze & In & Out with the Knees . Ass Inner & Leg Workout: (We Will Repeat These - Left & Right Side Separate) 1. Straight Leg Lift 2. L leg Lift & Lower 3. Straight Leg Cross Over 4. Bent leg press to the ceiling . Inner & Outer Thigh: ( We Will Repeat These - Left & Right Side Separate) 1. Straight Leg Outer Thigh 2. Forward Bent L Press 3. Straight Leg Press Foot forward and back 4. Small Straight Leg Presses up and down . Pre & Post Workout Stretch (2 Videos) - Here . My Workout Gear Today: [caption id="attachment_33543" align="alignnone" width="300"]Nike Free Twist Nike Free Twist[/caption] [caption id="attachment_33542" align="alignnone" width="300"]Oakley Bra Top Oakley Bra Top[/caption] [caption id="attachment_33541" align="alignnone" width="300"]Oakley Pants Oakley Pants[/caption]

HIIT the 'like' button if you are proud to be a BodyRocker !!

Leave me a message below .... How is your Ass feeling ? Did you feel the burn ?

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My 14 Day Nutrition Guide is available Here

My Fat Loss, Diet & Portion Sizes … Here

14-Day-Nutrition-Guide-Cover_122_1377637228-500x500

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Screen Shot 2013-09-22 at 9.55.55 PM

The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!

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Let’s Start Together …. TODAY !

Lisa-Marie x

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Here are the days we have done so far :

YouTube –  30 Day Challenge Playlist  - Direct Link to YouTube Page

30 Day I Real Time Challenge - Start Here

30 Day I Real Time Challenge #1

30 Day I Real Time Challenge #2

30 Day I Real Time Challenge #3

30 Day I Real Time Challenge #4

30 Day I Real Time Challenge #5

30 Day I Real Time Challenge #6

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