Strong Is Sexy


The Strong Is Sexy Fitness Challenge started on Monday the 25th of July. It was originally intended as a 4 week challenge but is continuing due to popular demand. It’s never too late to join in!

Here’s what you need to do:

Step 1: Write down your fitness and health goals for the 4 week challenge. Share them on this blog post here too!

Step 2: Sign up for my free weekly newsletter to be immediately notified as soon as the new workouts are up, and get info and recipes for clean eats (exercise is only a part of the equation, clean eats are necessary) – just enter your name and email in the “FREE REPORT” box to your right or sign up here.

Step 3: Check back in on Friday the 23rd for your first week of workouts! Then  every Friday after that for the 4 weeks your new workouts will be posted for the coming week.

Step 4: Do the workouts! ;)

Step 5: Support each other and spread the Strong Is Sexy love!

While you will certainly build strength and feel sexier just doing these workouts, if you want really visible results with a lean, strong body that shows the definition and lengthening you build, you must eat a very clean diet. This is essential for not only how you look but to experience amazing energy to do these workouts and everything you wish to do in life! It also builds more confidence, so you can strut your stuff.

If you want 3 weeks of menu plans, recipes, education and daily motivational emails and success tips so you can eat clean and feel phenomenal to do your sexy fitness thang, this program will give it to you.  Watch the magic happen while you eat delicious, abundant food!

Please note: I am not a certified fitness instructor, personal trainer or doctor, neither are Michelle and Lori, so our recommendations will be given based on our own personal experience and with workouts that other fitness instructors have put together, like in Bodyrock. Please check with your doctor or health care practitioner before starting any new workout regime.

Let’s get started…

Welcome to Week 1 of the Strong Is Sexy Fitness Challenge! Can I have a “woot woot”?

Awesome, great “woot woots”, thanks ;) .

Each day you will have an affirmation to say to get you thinking strong, not just looking and feeling strong. Say each affirmation a few times as you start your day, and then whenever you can throughout your day. This will keep you focused, empowered and clear on what you want.

You also have a suggested daily workout or rest day. All of the workouts are designed to be quick, efficient and empowering. Your first week may burn a little as your body gets used to moving, but just take it at your own pace.

If you are new to exercise, pick three workouts to do over the week if five or six is too much. If you’re a regular exerciser have fun with these!

You can also add in more walks, yoga, stretches, swimming, jogging, hiking, sports, dance or whatever else you like to do provided you are not overexercising as that is not good for your body (or emotionally). These workouts are your base though and the Bodyrock workouts in particular, while short, are very challenging. Get ready to SWEAT! Focus on the glow you’ll have post Bodyrock and post-shower ;) .

Lastly, have fun and track your progress and results! Have you written down your goals in a notebook yet, or here so we can all support you? Do that now then.

To get you started thinking about your goals, here are mine:

  • To increase my strength and toning of my body
  • To stick with a consistent exercise regime that focuses on cardio, resistance training and flexibility (I have always favoured cardio and flexibility in the past)
  • To try new workouts and see what my body is capable of
  • To share with and inspire you to have fun, get fit and rock the strong is sexy message!

Week 1 Workout Plan (Monday 25th to Sunday 31st July)

NOTE: Please include a brief warm up (such as walking, jogging on the spot, dancing, stretches, star jumps, etc) before each workout, and always finish your workout with a few minutes of stretches, except on the yoga days.

Monday

Affirmation – “I greet each day with enthusiasm and as an opportunity to move my wonderful body!”

Workout – Booty Firm up – 12 minute Bodyrock interval workout (because who doesn’t want a firmer booty? ;)

Tuesday

Affirmation – “I feel blessed to be able to move, play and create”

Workout – Go for a walk, jog or jump on your rebounder for 20 minutes. Focus on going faster for 1 minute, then easy for 1 minute, essentially creating intervals in your cardio. Push yourself to about 80-90% of maximum intensity for the faster intervals. If you would prefer, you can instead go for a longer walk, jog or jumping session and not do intervals. Aim for a brisk pace for 45 to 60 minutes.

If you wish, follow it with this 10 minute Yoga For Runners video (it’s great for everyone, not just runners!). One move uses a strap but you don’t need this, you can just grasp onto whatever part of your leg you can, just keep the integrity of the movement.

Wednesday

Affirmation – “I choose to eat foods that nourish and support me to be my best”

Workout – Fat Fighter workout - 12 minute Bodyrock interval workout, plus a 10 to 30 minute brisk walk (or easy jog, hike or bike)

Thursday

Affirmation – “I am radiantly alive. I am strong, healthy, vibrant and beautiful”

Workout – REST DAY. Get outside, breathe some fresh air, play with friends and family, and enjoy your down time. Meditation would be a great choice today.

Friday

Affirmation – “I effortlessly achieve my goals”

Workout – Tone, trim, and tight – a Bodyrock time challenge, plus this 10 minute Weight Loss Yoga video

Saturday

Affirmation – “With each passing day, I am stronger, fitter and sexier!”

Workout – Take a yoga class or try a free 20 minute YogaDownload Vinyasa Yoga session from here. Alternatively, do 20 minutes of sun salutations and your favourite yoga or stretching poses. If you have a mini trampoline, also do 10 minutes of jumping on your trampoline, or go for a fast 10 minute walk (or longer) if you don’t have one.

Sunday

Affirmation – “I think healthy thoughts”

Workout – ACTIVE REST DAY. Take a walk, bike ride, do some yoga, dance to a few songs, or just be active in your daily activities like cleaning and gardening, but keep it gentle. If you are a more regular or advanced exerciser, feel free to do some other cardio of choice but don’t overdo it.

Week 2 Workout Plan (Monday 1st  to Sunday 7th August)

NOTE: Please include a brief warm up (such as walking, jogging on the spot, dancing, stretches, star jumps, etc) before each workout, and always finish your workout with a few minutes of stretches, except on the yoga days.

Monday

Affirmation – “I am perfect exactly as I am”

Workout – Sexy Pain Workout – 12 minute Bodyrock interval workout (let’s see if “sexy” and “pain” really go together? ;) ) plus 10 to 20 minutes of jogging/brisk walking intervals. If you are wiped out from the Bodyrock workout, just take an easy walk to stretch out.

Tuesday

Affirmation – “My body easily supports me to do everything I please!”

Workout – Amp up your cardio today. Go to a fun dance class, jog, walk, bike, rebound, hike or whatever movement you love to do for 30 to 60 minutes. Whatever you do, make sure you are sweating. If you’re not, work a bit harder until the sweat starts running.

Follow your cardio with 20 push ups (take as long as you need using correct form), 20 crunches and 20 star jumps.

Wednesday

Affirmation – “I am courageous, confident and capable”

Workout – Amazing abs - 12 minute Bodyrock interval workout, plus this 7 minute yoga video (this is wonderful post Bodyrock!).

Thursday

Affirmation – “I live in awe and curiosity at the wonder of my body”

Workout – ACTIVE REST DAY plus 10 minutes of yoga to stretch your body out after all these interval workouts. You can also take a walk, bike ride, do some more yoga, dance to a few songs, or just be active in your daily activities like cleaning and gardening, but keep it gentle. If you are a more regular or advanced exerciser, feel free to do some other cardio of choice but don’t overdo it.

Friday

Affirmation – “I stand tall and move with grace”

Workout – Suicidal sweat – a Bodyrock time challenge, plus 10 to 20 minutes (or more) of your choice of cardio

Saturday

Affirmation – “I am rocking this fitness challenge!”

Workout – This Pop Pilates For Beginners video (about 25 minutes) or you can try the advanced if you already do pilates here. (I’ve never done these before so I am excited to try something new!). PLEASE NOTE: You need to follow correct form for pilates and be very aware of which muscles you are engaging and not over-engaging too. If you have never worked with an instructor, I recommend doing another workout of choice today and not doing these videos to be sure you don’t hurt yourself.

Sunday

Affirmation – “I choose to see the gifts in my life. They are everywhere in and around me”

Workout – REST DAY. Get outside, breathe some fresh air, play with friends and family, and enjoy your down time. Meditation would be a great choice today.

Week 3 Workout Plan (Monday 8th to Sunday 14th August)

NOTE: Please include a brief warm up (such as walking, jogging on the spot, dancing, stretches, star jumps, etc) before each workout, and always finish your workout with a few minutes of stretches, except on the yoga days.

For the first two weeks of the Strong Is Sexy Fitness Challenge there were three Bodyrock workouts per week. We are taking things up a notch for the last two weeks with four Bodyrock workouts per week. If you do not feel up to this, then just stick with three or whatever combination of exercises have been both challenging but comfortable for you.

Monday

Affirmation – “The power within me grows stronger every day”

Workout – Body like a carry out – 12 minute Bodyrock interval workout plus 10 to 20 minutes of jogging/brisk walking intervals or jumping intervals of full bouncing/relaxed bouncing on your mini trampoline. If you are wiped out from the Bodyrock workout, just take an easy walk to stretch out.

Tuesday

Affirmation – “I am a sexy, hot, radiant god/dess!”

Workout – Have you got an old workout DVD tucked away somewhere? Pull it out and do that today whether it’s dance, aerobics, or anything else. If you don’t have one, or one you like, go to a fun dance class, jog, walk, bike, rebound, hike or whatever movement you love to do for 30 to 60 minutes. Say your affirmation again while you shower!

Wednesday

Affirmation – “As my body becomes stronger, so too does my mind”

Workout – Sexy body breakdown – a Bodyrock time challenge. This uses a sandbag but you can do this without it (I will be). Then put on your favourite music and dance however you feel moved to three full songs. Rock n roll, metal, pop, jazz, classical, hip hop, whatever. Just get your groove on!

Thursday

Affirmation – “I am so grateful to have the ability to move my body each day. I am so lucky!”

Workout – REST DAY. If you like, find 15 minutes to do your favourite stretches or yoga poses. Stretch deeply, holding each one for a full minute. Breathe deeply and allow your body to relax into each stretch. You can also take a gentle walk, bike ride, do some more yoga, dance to a few songs, or just be active in your daily activities like cleaning and gardening if you like, but keep it gentle.

Friday

Affirmation – “The universe/life/God is always supporting me and encouraging my growth”

Workout – Crazy home bootcamp – 12 minute Bodyrock interval. This uses a sandbag but you can do this without it (I will be). If you have time, you can also do a free 20 minute Yoga Download class. You could try this 20 minute Jivamukti class.

Saturday

Affirmation – “I only send loving thoughts to my body”

Workout – Sexy Fit Beast – Bodyrock time challenge. If you have some time today, also go for a nice long gentle walk in Nature. Breathe in deeply, find your centre and appreciate how incredible your body is for carrying you through this week.

Sunday

Affirmation – “I am rocking this fitness challenge!”

Workout – REST DAY. Get outside, breathe some fresh air, play with friends and family, and enjoy your down time. Meditation would be a great choice today.

Week 4 Workout Plan (Monday 15th to Sunday 21)

Welcome to week 4, your final week of the fitness challenge! Yeehah! We hope you are rockin’ it and feeling your sexy strength, energy and stamina building. I certainly can and so too can Michelle and Lori!

For the first two weeks of the Strong Is Sexy Fitness Challenge there were three Bodyrock workouts per week. We are taking things up a notch for the last two weeks with four Bodyrock workouts per week. If you do not feel up to this, then just stick with three or whatever combination of exercises have been both challenging but comfortable for you.

I am also adding in more yoga workouts this week to get your body long, lean, supple and flexible. All of them are very short (or can be) but the cumulative benefit is wonderful and it will give you (and your body!) an insight into many different types of yoga and stretches.

Yoga is so wonderful for feeling your best, for recovery and for your mental and emotional wellbeing. You don’t have to do all of the suggested yoga workouts but I really recommend you do try it out for this last week of the challenge. We are cheering you on!

NOTE: Please include a brief warm up (such as walking, jogging on the spot, dancing, stretches, star jumps, etc) before each workout, and always finish your workout with a few minutes of stretches, except on the yoga days when you don’t need to do any extra.

Monday

Affirmation – “I am 100% committed to being the best I can be”

Workout – Burpees are forever – 12 minute Bodyrock interval workout plus a 30 minute brisk walk. Use this opportunity to stretch out your body after your Bodyrock workout. Look at the world around you and breathe deeply as you walk and stretch out.

Tuesday

Affirmation – “Thank you, beautiful body, for carrying me through each day”

Workout – Hot attack workout – 12 minute Bodyrock interval workout plus this 8 minute  Strong Core yoga video. When you go to bed tonight, why not also take just 3 minutes to do this yoga for bedtime routine…even in bed!

Wednesday

Affirmation – “My energy is off the charts!”

Workout – Get outside, breathe some fresh air, play with friends and family, and enjoy your down time. Meditation would be a great choice today.

Thursday

Affirmation – “I am exactly where I need to be, right in this moment”

Workout – Try this at home workout – a 10 minute Bodyrock interval workout. Then put on your favourite music and dance however you feel moved to three full songs. Rock n roll, metal, pop, jazz, classical, hip hop, whatever. Just get your groove on! Finish with this lovely Yoga For Abs 10 minute video. You can do all of this plus warm up in under 30 minutes!

Friday

Affirmation – “I accept and love myself completely”

Workout – Fierce Friday workout – a Bodyrock time challenge. Finish with a ten minute brisk walk or jump on your mini trampoline and some deep stretches. Hold each for one minute and aim for at least five kinds of stretches that feel good to you.

Saturday

Affirmation – “I see the gifts in life, always”

Workout – Yoga time! Go to a longer class or try one or two 20 minute Yoga Download sequences. I suggest one of the Power Yoga classes here based on your yoga level (beginners through to advanced are available). Plus go for a 20 minute brisk walk, jog, swim or rebounding.

Sunday

Affirmation – “I choose to treat my body, mind and soul with total respect and honour”

Workout – ACTIVE REST DAY. Have some fun today with any incidental or light movement that allows you to do what you love. Think roller skating, a dip in the ocean, playing with your kids, throwing a frisbee, walking to your favourite cafe, etc.

Today I also recommend you reflect on how far you’ve come over the last 4 weeks. How do you feel? How does your body feel? Do you notice ay improvements in how you move, stand or look?

Now write down your goals and fitness plan for the next month. I will be continuing with this challenge for another 4 weeks. If you would like me to post another 4 weeks of workouts, head over to my facebook page and let me know by leaving a comment there! If I have enough interest I will do it!

Week 5 Workout Plan (Monday 29th August to Sunday 4th September)

The Strong Is Sexy Fitness Challenge is continuing for another 4 weeks, back by popular demand! We are totally thrilled you are enjoying the challenge and loving getting stronger and sexier!

The next four weeks will continue with 4 Bodyrock workouts per week plus yoga, stretching and cardio.

NOTE: Please include a brief warm up (such as walking, jogging on the spot, dancing, stretches, star jumps, etc) before each workout, and always finish your workout with a few minutes of stretches, except on the yoga days when you don’t need to do any extra.

Monday

Affirmation – “I love my sexy body!”

Workout – This 5 minute warm up, plus Fit Hotties Rock – 12 minute Bodyrock interval workout plus a 10 to 30 minute brisk walk.

Tuesday

Affirmation – “I feel amazing when I move, dance and play”

Workout - Booty Firm up – 12 minute Bodyrock interval workout plus this 10 minute Yoga For Runners video (it’s great for everyone, not just runners!). One move uses a strap but you don’t need this, you can just grasp onto whatever part of your leg you can, just keep the integrity of the movement.

Wednesday

Affirmation – “I can do anything I wish”

Workout – ACTIVE REST DAY. Move today but make it a gentle walk or stroll, some easy or restorative yoga, stretching, gentle swimming or having some fun outside with friends or family! Try this energising 5 minute yoga video.

Thursday

Affirmation – “I give love to myself and others abundantly”

Workout – Power girl (or boy) workout – a 12 minute Bodyrock interval workout. If you have an extra 20 minutes today (after your warm up and stretches time allowance), do 10 to 20 minutes of interval cardio such as walking/jogging, easy/hard rebounding, marching on the spot/jogging on the spot etc. Do one minute easy, one minute high intensity.

Friday

Affirmation – “Every day my health and energy gets better and better”

Workout – On the floor abs challenge – a Bodyrock 10 minute exercise challenge. Finish with a ten minute brisk walk or jump on your mini trampoline and this high heel yoga 4 minute video. Hold each for one minute and aim for at least five kinds of stretches that feel good to you.

Saturday

Affirmation – “Challenges are learning opportunities”

Workout – Do a class or home workout DVD of choice today. It could be yoga or a fun dance class. Otherwise go for a long walk in Nature.

Sunday

Affirmation – “I easily choose healthy foods and drinks”

Workout – ACTIVE REST DAY. Have some fun today with any incidental or light movement that allows you to do what you love.

Week 6 Workout Plan (Monday 5th to Sunday 11th September)

NOTE: Please include a brief warm up (such as walking, jogging on the spot, dancing, stretches, star jumps, etc) before each workout, and always finish your workout with a few minutes of stretches, except on the yoga days when you don’t need to do any extra.

Monday

Affirmation – “My butt is hot!” ;)

Workout – This 5 minute warm up, plus It’s so on right now workout – 20 minute Bodyrock interval workout. This workout includes an exercise ball and sandbag but you can definitely do it without the equipment – I will be. Then go for a 10 minute walk outside to cool down and get some fresh air.

Tuesday

Affirmation – “I treat my body like my best friend”

Workout – Run the world workout – 12 minute Bodyrock interval workout If you have time, try this 20 minute Yoga Sculpt workout too.

Wednesday

Affirmation – “I can do anything I wish”

Workout – ACTIVE REST DAY. Move today but make it a gentle walk or stroll, some easy or restorative yoga, stretching, gentle swimming or having some fun outside with friends or family!

Thursday

Affirmation – “Each day is a gift”

Workout – Right there workout – a 20 minute Bodyrock time challenge. Sandbag is optional. Finish with ten minutes of yoga postures or stretches. Choose 10 poses/stretches and hold each for one minute then change.

Friday

Affirmation – “I jump out of bed with energy and purpose!”

Workout – Take me – a Bodyrock 10 minute exercise challenge. If you have an extra 20 minutes today (after your warm up and stretches time allowance), do 10 to 20 minutes of interval cardio such as walking/jogging, easy/hard rebounding, marching on the spot/jogging on the spot etc. Do one minute easy, one minute high intensity.

Saturday

Affirmation – “Seeing the positive comes easy to me”

Workout – Go for a 1 hour walk, hike or bike ride today. If the weather isn’t great, do your favourite indoors workout.

Sunday

Affirmation – “I am amazing, inside and out”

Workout – ACTIVE REST DAY. Have some fun today with any incidental or light movement that allows you to do what you love.

Week 7 Workout Plan (Monday 12th to Sunday 18th September)

This week we are bringing in more consistent yoga! Yay! The more workouts you do, the more stretching you need and these short videos are fantastic to get grounded in your body, stretch yourself out and calm your mind. Nice Smile.

NOTE: Please include a brief warm up (such as walking, jogging on the spot, dancing, stretches, star jumps, etc) before each workout, and always finish your workout with a few minutes of stretches, except on the yoga days when you don’t need to do any extra.

Monday

Affirmation – “All the strength I need is already inside me”

Workout – Bikini beach workout – 22 minute Bodyrock interval workout Then this short Tara Stiles yoga video which is the first video in a 4 part yoga weight loss series. You will be repeating this sequence 3 times this week then building on it next week. At the end of 4 weeks the aim is to be doing all 4 routines 3 times per week (this is still only approx 20 mins long).

Tuesday

Affirmation – “I approach myself and others with love and compassion”

Workout – Tight cheeks – 17 minute Bodyrock interval workout. This workout uses a sandbag but you can definitely do it without it. If you have time and a rebounder, this Tracy Anderson rebounder workout for 30 minutes would also be great.

Wednesday

Affirmation – “I live in integrity with my values”

Workout – ACTIVE REST DAY. Make sure you do your Tara Stiles yoga routine too. I

Thursday

Affirmation – “Life is such a blessing!”

Workout – Survivor Workout – a 15 minute interval workout plus this Yoga For Golfers 10 minute video (don’t worry, I don’t play golf either – it’s just a great sequence!).

Friday

Affirmation – “Inspiration flows easily to me”

Workout – I’m crazy but you like it 10 minute Bodyrock challenge. Plus your Tara Stiles yoga routine and a 15 minute walk, bike, jog or rebound.

Saturday

Affirmation – “My body and heart are open and limber”

Workout – Go for a 1 hour walk, hike or bike ride today. If the weather isn’t great, do your favourite indoor workout.

Sunday

Affirmation – “I choose to laugh and smile easily everyday!”

Workout – ACTIVE REST DAY. Have some fun today with any incidental or light movement that allows you to do what you love.

Week 8 Workout Plan (Monday 19th to Sunday 25th September)

This week we are keeping up the fun mixed schedule but adding in the second part of the yoga series you did last week. Enjoy the bliss Smile.

NOTE: Please include a brief warm up (such as walking, jogging on the spot, dancing, stretches, star jumps, etc) before each workout, and always finish your workout with a few minutes of stretches, except on the yoga days when you don’t need to do any extra.

Monday

Affirmation – “Confidence and inner power is always with me”

Workout – The trainer who loved me – a Bodyrock time challenge, then this short Tara Stiles yoga video followed by this next one. These are the first 2 of 4 very short yoga videos in a series that you will be doing 3 times per week this week. At the end of 4 weeks the aim is to be doing all 4 routines 3 times per week (this is still only approx 20 mins long).

Tuesday

Affirmation – “I see the bigger perspective and don’t invest my energy in unhelpful thoughts”

Workout – Booty Firm Up – 12 minute Bodyrock interval workout. If you have time and a rebounder, this Tracy Anderson rebounder workout for 30 minutes would also be great.

Wednesday

Affirmation – “I rest my mind and spirit regularly and feel deeply rejuvenated”

Workout – ACTIVE REST DAY. Make sure you do your Tara Stiles yoga video followed by this next one.

Thursday

Affirmation – “I rock my workout every day!”

Workout – Bikini beach workout – 22 minute Bodyrock interval workout (we did this last week but it was awesome so we are doing it again! Smile) plus 15 minutes of your favourite cardio (think walking, jogging, rebounding, biking etc).

Friday

Affirmation – “Breathing deeply in fresh air makes me feel alive!”

Workout – Yeah! workout – a Bodyrock time challenge (with cartwheels!!). Plus your Then this short Tara Stiles yoga video followed by this next one. If you have time today, also go for a brisk 10 minute walk outside. Nothing beats fresh air!

Saturday

Affirmation – “The world supports me in everything I do”

Workout – Go for a 1 hour walk, hike or bike ride today. If the weather isn’t great, do your favourite indoor workout.

Sunday

Affirmation – “I live in a state of abundance”

Workout – ACTIVE REST DAY. Have some fun today with any incidental or light movement that allows you to do what you love.

Have fun, don’t push yourself beyond what you know your body can handle, and if you need to step it up a level or take it down a few notches, go for it! The key is to listen to your own body and adjust.

Sending you tons of love and support!

Casey, Lori and Michelle xx