IFBB Pro Roxie Beckles

In this video, I’m going to help you light your 2023 fitness goals on fire! There’s a SECRET approach to your fitness journey that will lead straight to your success. And it starts well before you step into that gym to workout. Goal setting the RIGHT way is a part of that process.

By getting motivated and setting small, achievable goals, you’ll be ensured of success, no matter what obstacles you face. I’ll also give you some helpful tips on how to stay focused and avoid common mistakes that can slow you down.

So whether you’re looking to lose weight, gain muscle, or just stay on track, this video is for you! By following the guidelines in this video, you’ll be on your way to achieving your goals in no time!

Continue Reading

Who says you need to spend everyday in the gym to see progress? You don’t! With this program we are going to rock out a solid 4 days in the gym. During these workouts though, you know you’re going to be pushed to your limits!

Around the 3rd week on the plan, up your weights to beat your numbers set in the previous two. And, I’d suggest to follow this one for a good 4-6 weeks or so. We’re hitting up 2 days of total body workouts, one upper, and one lower body day. So even though we’re only jamming 4 days during the week, we are STILL hitting everything from head to toe.

If you want to add a 5th day, that’s cool. Perhaps do something that’s a full cardio only day for active recovery vs adding an extra workout would be a good idea here.

Also, this workout is perfect for an “active rest” type of week. If you did one of our more strenuous cycles, this is a great way to allow your body to recover while staying active in the gym.

Continue Reading

also afterward.  We want you to be challenged so make sure that you are lifting as heavy as you can with excellent form and technique.

If you need to take 20-30 seconds between each exercise your first time through, then feel free to do so but the goal is to go through the circuit with NO REST in between exercises.

If you want an extra challenge, time yourself going through the circuit and each week try to improve your time by decreasing your rest periods and becoming more efficient at performing the exercises.

We recommend that you assemble all your equipment BEFORE starting the circuit. Let’s Get It Started in here!

Continue Reading

I wanted an amazing kick butt shoulder program to add to the database, so this is the first in a nice series progression that will help you to builder boulders large enough to rival mountain peaks! Let’s get started.

Continue Reading

Your meal plan is now set up to allow you to fully see the calories and macros on your plan. Meal by meal, item by item. Keep the meal plan in the order it’s laid out. The TIME you eat is up to you. Space out your meal intervals to be about 2-4 hours apart. […]

Continue Reading

This workout is the first part in a series I followed for my prep for the IFBB Ultimate Warriors. One of my goals during that prep was to really stimulate my lower half, push hard in the gym, and bring about the conditioning that I need to hit the stage.

Now, my goal in general was always to keep the same intensity precontest that I hit in the off season. And a lot of why I train over various rep ranges and modalities (and have clients train that way as well) is so that I can pull from my bag of tools in season and have fantastic results.

So this workout is going to play more with power, strength endurance, and a little bit of stabilization. Listen to your body, train hard, and keep your eye focused on the prize. During this contest prep phase, I performed this specific workout 2x per week and for 2 full weeks.

The GOAL though is to try to beat your numbers (amount of weight, number of reps, less rest) each time you do it. So the challenge comes in trying to raise the bar each and every time.

Continue Reading

Let’s face it, getting results when it comes to fitness is HARD. The road can be narrow, lonely, and push you to your limits. But guess what, if getting into the best shape of your life was EASY, everyone could do it – and we’d all be walking around looking perfect.

Look, take a listen to this because I know you can relate. Let’s get you motivated! Your BEST self is waiting for you to get your act together.

Continue Reading

Program Introduction: This program is all about giving a REAL challenge to the chest and triceps! And to do that we are going to really kick negative reps in high gear. The “negative” portion of the rep is the eccentric contraction. And in focusing on that part of the motion you force the body to […]

Continue Reading

Program Introduction: It’s easy for many to focus a ton on building the back and biceps, but we don’t want to leave out chest and tricep work in the process (especially for women). Bringing focus to my chest and triceps really allowed me to create a super symmetrical upper body. And in the case of […]

Continue Reading

Program Introduction: This program is going to really bring some super focus to the arms by focusing specifically on biceps only. I like to hit the biceps at different angles for the best overall development. The biceps muscle is made of 2 heads, a long and a short head, so simply changing the angle of […]

Continue Reading