Announcing our MAY ROCSTAR OF THE MONTH, Kim!
Kim took her first class at BodyRoc Fitlab in 2015 and has never looked back! Not only has BodyRoc changed Kim’s overall health, but it has taken her to a fitness level she never thought she would achieve on her own.
“I started going to BodyRoc after receiving a gift card. I intended to go to the classes and return to my local YMCA for convenience, but after attending my first BodyRoc FitLab class, I knew it was going to be a long term relationship and not a one night stand. The atmosphere at BodyRoc is like no other! Shaun has created a positive, motivating and inclusive environment, which all of his employees and members further contribute to. The classes are challenging, yet fun. The live DJ always brings the 🔥🔥and spins a dope mix, which brings the energy in the room to a level that isn’t replicated at other gyms.
For years, I enjoyed daily jogs or bike rides at a comfortable pace; I hated hard workouts that involved fast paced movements or jumping. That all changed after coming to BodyRoc; I now enjoy and even crave the intensity and pushing myself beyond my comfort zone. On days when I feel like I can’t go faster, I’m reminded either by myself or a trainer, that my body will do what my mind tells it to. As a result, my body has gotten stronger. I’ve shaved minutes off every race that I’ve participated in, regardless of course difficulty or distance!
More importantly, I’ve met so many wonderful people through BodyRoc! The members have all come along side me to motivate and encourage me.
I couldn’t have accomplished any of what I have without the BodyRoc squad right there with me! Thank you to all the trainers, employees, members and guests at BodyRoc FitLab! …Oh yeah, and I’ve lost 30 lbs!”
Sometimes, unexpected circumstances can negatively affect your fitness journey. Such was the case for our
APRIL ROCSTAR OF THE MONTH, Angie, but with the help of BodyRoc FitLab, she’s in the best shape of her life!
“A few years back, I was in a serious car accident that left me with many severe injuries. The only solution doctors had for me was to opt for surgery to rid myself of the daily physical pain I was experiencing. After years of trying to find alternatives, I came across a post from a close friend about BodyRoc. Knowing my friend was a part of this community, I decided to give it a try. I needed to find a gym that would challenge me as a former athlete and dancer, but what was most important to me was to find a place that would welcome and accept me with all my physical limitations.
Since day one, I was welcomed with open arms. Not only have the workouts strengthened me to the point where I experience little to no back pain, I have also lost over 30 pounds in the process.
BodyRoc has truly changed my life.”
This father of two has been crush’n his goals at BodyRoc FitLab since 2015. Down 30+ lbs and over 500 classes under his belt…Introducing our
MARCH ROCSTAR OF THE MONTH, Troy!
“Some years ago, I joined a local gym to get in a little cardio. I’d go here and there and would found myself making excuses not to go; especially during the summer and winter months. When BodyRoc FitLab opened in 2015, I decided to take a class one morning before work. It was tough, but I enjoyed it. Anyone that knows me knows I stay up all night and that I’m definitely not a morning person, yet I started taking 5:30 AM classes before work. I started going two times a week and now, I’m at BodyRoc four and five times a week. I’ve never been the “workout guy”, but now I look forward to going to class. The trainers are encouraging and they push you to do your best. More so than I ever did alone at a regular gym. Plus, great music helps me make it through that 50 minute workout a little bit easier. Along with eating better, I’ve been able to shed pounds and keep it off. I no longer feel sluggish and have more energy throughout the day.
BodyRoc is the best workout and it allowed me to say peace (✌🏾) to that Cardio Express membership!”
Committing to change and each other, this power couple, began their fitness journey with BodyRoc FitLab. After almost a year of crushing several sessions a week and participating in various fitness challenges, their hard work has paid off! Together, as a team, they have shed a combined total of over 100lbs and are now healthier than they have ever been. Introducing our FEBRUARY ROCSTRS OF THE MONTH, Angel & Alexia!
Angel & Alexia’s Testimonial:
“When we finally decided to invest in ourselves to get healthier, we knew BodyRoc was it. Since joining, we’ve achieved personal goals that we never thought were possible. The trainer’s at BodyRoc are great motivators and challenge us to always strive to push our personal boundaries to new heights. There were times when neither of us wanted to go, but we supported each other to push harder…together. We’re enjoying this weightless journey and even though the workouts are tough, the trainers make them fun. Thanks for keeping us on track, BodyRoc family!”
WIN $3,000 IN PRIZES…PROGRAM STARTS JANUARY 29th!
Up your fitness game and achieve proven results with our NEW 7 Week Winter Challenge designed to reward you with an amazing total-body transformation to help you become stronger and more confident. Whether you’re just starting out or a seasoned BODYROC’er, this powerful program will help you challenge yourself and refocus your wellness goals.
7 Weeks Of Unlimited Large Group Personal Training Where You Will Burn Calories,
Shed Fat, And Build Muscle
Before & After Photos
Exclusive Access To Our Private Facebook Support Group Where You Will Receive Daily Motivation And Support From Our Elite Trainers And Other Challengers
At Home Fitness Videos For Extra Credit!
Nutrition Assessment Including Macros
In-Body Before & After Composition Scans
🔥 CONTACT INFO@BODYROCFITLAB.COM TO GET STARTED! 🔥
The BODYROC FITLAB 7 Week Winter Shred Challenge runs from January 29, 2018 through March 18, 2018. At the end of the challenge, participants will have their transformations evaluated based on their before/after photo and overall body composition results. Winner will be selected by the BODYROC team 7 days after the challenge ends and will be notified by email to confirm prize acceptance. *CHALLENGE FEE IS NON-REFUNDABLE*
The definition of a Goal Chaser, this busy mom of four never gets tired! You can find her crush’n back to back sessions at BodyRoc FitLab 7 days a week! Introducing our JANUARY ROCSTR OF THE MONTH, Lisa!
” After countless hours at local gyms, a friend from work introduced me to BodyRoc. I’ll admit, it was a huge challenge for me. I was never into weight lifting so I was extremely weak. Never boxed so I felt awkward and out of sync. And it was my first time running on a TrueForm treadmill so even though I was a runner, I appeared to be an amateur. I wasn’t sure if I would return to BodyRoc, but I did and it was the best decision I made!
I went from going 2-3 times a week to becoming a full time member. Now, you will catch me at the FitLab 8 times a week consistently! I went from hating boxing to loving it! Worked my way from 5lb weights to lifting 20 lbs for most exercises. Went from running a steady pace of 8-10 to 13-14 on my best days on the TrueForm treadmill. I also never knew how much definition I could get in my abs! Now, it’s one of my favorite features on my body!
The trainers and staff at BodyRoc are so helpful and caring. They have helped me grow not only mentally and physically, but have assisted me with my nutrition as well. In the beginning, my eating habits were horrible. I would eat junk and one big meal a day. Now, I eat 3 meals a day and 2 healthy snacks in between while giving myself the flexibility to enjoy what I like within reason.
BodyRoc had become a second family to me. We laugh, joke, cry and support each other all at the same time! The DJs and playlists are dope and the atmosphere is unmatched by ANY gym around. The owner, staff, and the rest of the RocSquad is what keeps me here! I can’t wait to see what other goals I can reach, and I’m honored to have been chosen!
This is the very first BEST thing that happened to me in 2018!
Voted Best Place to Workout and Best Gym by Hartford Magazine, BodyRoc FitLab is coming to Avon in January 2018!
Be apart of our Avon Founding 50!
The first 50 NEW members to join can lock in at a special rate of $130 per month*! PLUS receive the following exclusive benefits:
🔥 Exclusive genuine leather custom BODYROC boxing gloves
🔥 BODYROC hand wraps
🔥 Limited Edition “Founding 50” t-shirt
🔥 All access monthly unlimited passport – train at both Avon and West Hartford studios under one membership!
Contact email@example.com TODAY to become a Founding Member!
*(12-month commitment required)
Introducing our December ROCSTR OF THE MONTH, Cindy!
Cindy is a frequent BodyRoc’er in our 5:30am classes, and she never travels alone. You can always find her taking class with her squad !
CRUSHING her workouts with BodyRoc since October 2015, Cindy tells us a little more about herself and why she loves BodyRoc FitLab!
”I have been working out for years and I have NEVER come across a more challenging and entertaining workout. The level of intensity that each class demands has made me stronger both mentally and physically. The motivation and energy from the instructors, members and staff are qualities BodyRoc encompasses that make you push yourself past your limits. I remember going to BodyRoc when it first opened. It still needed a few finishing touches, yet when the lights dimmed, the music started pumping and the workout had me gasping for air; I knew BodyRoc was going to be a special place. BodyRoc, keep embracing everyone with your spirit. You are changing lives. – xoxo.
BODYROC is looking for motivated, knowledgable, and passionate fitness professionals to join our squad! If you are an outgoing, positive, and energetic person who loves to encourage others to achieve their fitness goals while providing a unique, world-class fitness experience in a custom high-energy atmosphere, you could be the right person for us!
Voted Best Place to Workout and Best Gym by Hartford Magazine 2017!
High intensity interval training delivers an incredible burn to your body. It’s a style of training that involves pushing yourself as hard as possible, giving all of your efforts, for short bursts of time. These intense intervals are followed by short periods of rest or moderate-level activity. High intensity interval training, or HIIT, is great for anyone looking to improve their level of fitness. Plus, it provides awesome health benefits, such as improved blood pressure, insulin sensitivity, and improved cardiovascular health.
However, because HIIT is so intense, it’s important to ensure your body is properly fueled both before and after the workout. High intensity interval training can be a shock to your system, and exercising without supplying your body the energy it needs can result in some unpleasant side effects.
High Intensity Interval Training Targets Fat Burn
Because the goal is fat burn, many people think it’s better to avoid eating before their HIIT workout. This can be a major mistake. The old philosophy is that body composition change is only 20% exercise and 80% nutrition. While those exact numbers may not be entirely accurate, the general philosophy is true. Training can only do so much. In reality, you eat yourself into a better body.
Neglecting to properly fuel up before your high intensity interval training can significantly hamper your performance. HIIT workouts can be very taxing. It’s essential that your diet supplies your body enough energy to do what you demand of it, allowing you to work your hardest and obtain the maximum results.
Just as with a traditional weightlifting workout, it’s important to fuel up before HIIT. Some people may like to exercise on an empty stomach to increase the fat burn. While doing some quick, fasted Tabata might be alright, it’s generally not a great idea to participate in a HIIT group class without having eaten recently. These classes can last upwards of 45-60 minutes. That’s a long time to demand max performance of your body without having provided it much fuel to convert to energy.
Before your workout, it’s a good idea to go for some fast-digesting proteins and carbohydrates. These can come in the form of fruit and nuts, or some toast with peanut butter and banana. Foods like this will move through your system quickly and provide an immediate source of energy to help you annihilate your workout.
If you’re really close to your training time, avoid consuming too many fats. They digest much more slowly, meaning the energy you get from them may not be available when you need it. Fats are great for providing a steady stream of energy throughout the day, but they don’t provide the same spike that carbohydrates do.
Your post-workout meal needs to replace depleted glycogen stores, as well as provide protein and amino acids to help your body recover and allow your muscles to repair themselves. While you may not be ready to eat a full meal immediately after your workout, it’s a good idea to grab something within 2 hours. Something substantial, containing carbohydrates and protein, is ideal.
Rice, quinoa, and sweet potato are great complex carbohydrates. Chicken, turkey, and tuna are all lean meats with plenty of protein. Don’t forget your veggies, either! Leafy greens like kale, spinach, spring mix, and chard are all low-calorie carbohydrate options that are packed with vitamins, nutrient, and fiber.
When in doubt, you can always go with the tried and true favorite: a protein shake. Combining carbohydrate-rich fruits like bananas, strawberries, or blueberries with amino-acid-enriched protein powder is the preeminent post-workout go-to, and for good reason. It combines everything you need to help your body restore and recover after high intensity interval training.
Fuel Up Before Your Next HIIT Workout!
High intensity interval training is an excellent way to change your body for the better. It annihilates all that stubborn body fat, while also preserving and toning muscle. The result is an incredible, lean, high-performance body. However, as with any form of exercise, it’s important to provide your body the proper fuel. In order to great results to occur, you need to focus your efforts just as diligently in the kitchen as you do in your training.
At BodyRoc Fit Lab, we take high intensity interval training to the next level. We combine weight training, self-propelled treadmills, and boxing for the ultimate circuit workout that is guaranteed to help build your peak performance. Our innovative atmosphere pairs high intensity playlists and live music with incredible, carefully designed workouts. If you’re ready to reach new heights with your body, sign up for a class now. The first session is on us!