Hey everyone! I wanted to share with you all a new fitness program I recently started that I am completely obsessed with, it's called Rockstar Lifestyle. After a few months of traveling and really living out this summer to the fullest, I realized my body was in dire need of a detox and a little "maintenance". So I figured what better way to do so than with a 6 week bootcamp program that focuses on 3 key things: nutrition, physical training and mental strength. I know a few people who have already completed this course, and there's no doubt this program works. Seeing their results is what inspired my butt to jump right in.. Below are a few photos before starting the bootcamp and I will be posting progress pictures as I go.

These photos were taken at the beginning of the course. Will post progress pictures soon.

So the regimen goes a little something like this:

Every day I'm counting calories.. (1543 to be exact) And making sure I get the proper amount of macronutrients (Carbs/Protein/Fat) by the end of each day. Yes, I feel a little bit like a maniac weighing all my meals (even the almonds I snack on haha) but I know if I follow the guidelines, I'm guaranteed the results.

Then there's the physical training.. Monday, Wednesday and Friday evenings we train for 1.5 hrs on the beach. The routines we do are in no way shape or form easy (hence the bootcamp) but 2 trainers are there to make sure we do every single move precisely, thoroughly and safely. Our workouts are all circuit style training, which means, you are doing a series of exercise, in rotation at a high intensity with minimal rest.

And then there's my favorite part, the recovery days! A common mistake I've made in the past is thinking, the more days I train, the better my results will be. But in this case, more is actually not better. The rest days, I'm learning, are just as important as the training days. While following the proper nutrition guide, taking the correct supplements (like whey protein, omega 3 and multi vitamins), getting lots of rest and sleep, you're actually helping build and recover your muscles in your down time.

I'm well into my second week now and I've already noticed a drastic difference in my energy levels. My mood is much more upbeat and my body is feeling toned, lean and strong. I can't wait to see what changes take place over the next few weeks! I'll be updating you guys on my progress!

Ok that's all for now. Got to run to training!💪🏼

WWW.ROCKSTARLIFESTYLE.NL

Ok ladies, my favorite workout routine is finally here! After quite a few requests, I thought I'd share with you all the workouts I like to do when I'm on the road. You can do these routines from home, in a hotel room and or gym. It was vital for me to find certain workout plans that I could do from almost anywhere (with and without weights) as I travel quite often. So my trainer introduced me to TRX bands, and they've been life changing for me. When you're in a different city ever couple of days, it can be difficult to find time to hit the gym and get a proper workout but with these lightweight bands, I can literally take them anywhere and complete a full body workout no matter where I am. I just attach them to a door and I'm set.. The trick is that you use your own body weight in place of equipment you may have needed before.

Also, I've included a few exercises at the end (without the TRX bands) that are my go to's at the gym. Sometimes I'll incorporate these into my TRX workout as well.

I can typically get through this routine in 45 minutes but feel free to shorten or lengthen it as you prefer.. Also, the descriptions may not be by the book.. This is just how I like to refer to them.. (Remember I am not a personal trainer haha).

LEGS AND GLUTES:

Single Leg Squats : 15x each leg | 3 Reps

Start in standing position with one leg extended out.

Sit back into a seated position, keeping leg extended. Push back to standing. Alternate legs. 15x each.

Under Arm Split Leg - Hop & Tuck: 15x each leg | 3 Reps

Place the handles under your arms, step/squat back and then jump forward and tuck your knee.

Continue the rocking/ jumping motion until you've completed 15 then switch legs! Your booty will thank you later!

Single Leg Balance Squat with Kick Back: 15x each leg | 3 Reps

Balance is key with this move. It took me a while to be able to do these without the support of a bar or broom. If you need help balancing don't be afraid to grab on to something.

This move really helps stabilize your core as well as build muscle in your legs!

ARMS:

The Chair Sit Pullup: 15x | 3 Reps

Act like your sitting down in a chair and then pull yourself back up while squeezing those shoulder blades together.

Make sure to watch your posture and continue to keep knees bent when you come back up. Let the arms do all the work.

Bar & Band Pushups: 15x | 3 reps

Slide a broom or any kind of bar through your TRX handles for push-ups. These will sneak up on you so take it slow.. Make sure to keep the hands wide. The bar is unstable so these really make you use your arms and core to stabilize.

ABS:

Slide your TRX bands down to the lowest point.

Plank Mountain Climbers: 15x each side | 3 Reps

Slide toes through handles and start in plank position. Make sure your back is completely straight and not arched.

Pull knees in to meet right elbow. Extend back out to plank position then bring back in to opposite elbow. 15x each side.

And there's my favorite TRX workout! Like I said, go at your own pace and feel free to do less reps if you need to. It's always better to build up slowly then push yourself too hard. And don't forget to HYDRATE!!! My go to hydration drink is the Suja Probiotic water.