Beachbody BODI Lava Phase 1 Complete

BODI LAVA Phase 1: My Honest Review of the First Two Weeks

Welcome, everyone!
I’m diving deep into my Phase 1 experience with BODI LAVA, a new Beachbody program. As someone who regularly reviews and breaks down in-home fitness programs (often Beachbody’s), this one intrigued me due to its unique focus on mobility, flexibility, and bodyweight strength

Who Is This Program For?

After completing the first two weeks, I would definitely say this is not for beginners. If you struggle with flexibility, you’ll face some challenges. Additionally, this program is not ideal for anyone with shoulder injuries. With my own shoulder impingement, I’ve found that some of the movements aggravated the injury rather than alleviating it. **If you’re dealing with mobility limitations or injuries, this may not be the program for you.**

For those like me, who have spent years focusing on weightlifting and neglecting mobility and flexibility, BODI LAVA is a great way to regain what you’ve lost over time. I’m currently dealing with an ankle injury and a shoulder impingement, and I’m hoping to regain some of my former mobility through this program.

What Are The Workouts?

My Initial Expectations

Going into BODI LAVA, I wasn’t expecting any miraculous results. I hoped for some improvement in my mobility and flexibility. The program seemed like a great way to challenge myself with something completely different from my usual weightlifting routine. However, I didn’t have any specific goals or expectations for dramatic changes.

Week 1: A Reality Check

Day 1 was tough. After years of sitting at a desk and lifting weights without incorporating much flexibility work, I was reminded of just how tight and immobile I had become. It was a reality check, to say the least. I struggled with movements that I used to find easy, and it was clear that I had a long way to go.

However, the short workout duration (about 20 minutes) helped ease me into the program. Before I knew it, the workout was over, and I didn’t have much time to dwell on my struggles. The short format also made it easier to commit to waking up at 6 AM every day for the first five days, ensuring that I could complete the workout and start my day on the right foot.

The Importance of Mindset

The biggest takeaway from Week 1 is the importance of mindset. I had to shift my focus away from immediate results and instead look at the first week as an assessment period. This phase was all about data collection and awareness—learning what I was capable of, where I was tight or weak, and how I could improve over the next few weeks. If you approach BODI LAVA with the mindset that the first week is for assessment rather than instant results, you’ll find it much easier to stay motivated.

Week 2: Progress and Consistency

By Week 2, I was still being challenged by many of the same movements, but I had already started to feel a bit more mobile. This week felt like an extension of the first, but with slight progress. The exercises were often repetitive, which helped me practice and improve over time. While I didn’t see any physical changes (I wasn’t expecting any this early on), I did notice some mental and physical benefits—mainly increased awareness of my posture, mobility, and flexibility.

Get Started On Your Results

Calorie Burn and Physical Changes

Let’s be real—this isn’t a calorie-torching workout. I was burning around **110 to 130 calories per session**, so if your goal is fat loss or major physique changes, you’ll need to **focus on nutrition** as well. **BODI LAVA is more about improving mobility and flexibility than it is about losing weight or building muscle. If you’re looking for drastic physical transformations, you need to dial in your nutrition plan and possibly incorporate additional strength training.

The Importance of Equipment

Although the program markets itself as equipment-free, I quickly realized that yoga blocks are essential for getting into the proper positions and maximizing the effectiveness of the workouts. If you don’t have blocks, I highly recommend getting them. They make a huge difference, especially if you’re not very flexible.

Pros and Cons: My Honest Thoughts

Pros:

1. Increased Awareness: The program forces you to confront your mobility and flexibility limitations. If you’ve been neglecting this aspect of your fitness, Body LAVA will bring it front and center.

2. Short Duration: At just 20 minutes per day, this is a quick and manageable addition to your daily routine.

3. Easy to Follow: The exercises are relatively simple, and the repetition helps you get better over time.

4. Minimal Equipment: All you really need are some **yoga blocks and a mat**, making it an accessible program for anyone.

Cons:

1. Not Athletic-Based: Despite being marketed as an “athletic-based” program, I found that it was more of a **yoga fusion workout** than anything resembling athletic training.

2. Lower Body Focus: There’s very little upper-body work in this program. It’s primarily focused on lower-body flexibility and mobility.

3. Group Exercise Feel: This is more of a group exercise class than a true training program. If you’re looking for personalized, targeted training, this might not be the best fit.

4. Modifier Misstep: The program features a male modifier, but I feel like the role could have been more empowering. Instead, it perpetuates the stereotype of men needing modifications while women lead the charge.

Conclusion:

Conclusion: Is BODI LAVA Right for You?

If you’re looking to improve your **mobility, flexibility**, and want a program that’s quick and easy to follow, then Body LAVA might be a great fit for you. Just don’t expect drastic physique changes or intense calorie burns. This program is all about consistency and awareness.

In the end, the first two weeks have been a success for me—not in terms of physical transformation, but in terms of becoming more aware of my body’s limitations and what I need to work on. If you have any questions about the program or need help choosing a workout that’s right for you, reach out—I’m here to help you hit your fitness goals!

Feel free to share your thoughts or ask any questions about BODI LAVA, and I’ll be happy to guide you on your fitness journey!

Breakdown of Beachbody BODi Lava

Elise Joan

BODi LAVA Trainer

Elise Joan, the trainer behind BODi LAVA, Barre Blend, The FLOW in Fire & Flow, as well as a trainer in 3 Day Yoga Retreat.
Elise has worked with many fitness companies, instructed at major health clubs, worked with professional athletes, UFC fighters, Hiesman Trophy Winners and NCAA D1 college athletic teams.
Elise integrates her yoga background with holistic health principles with athletic movement. Blending traditional yoga with athletic, functional movements, emphasizing strength, flexibility, mindful movement, breath control, and building a strong, body for a balanced workout.

BODI LAVA BREAKDOWN

What to Expect 

What to Expect in the Program

In the BODi LAVA program,

  • 20-minute workouts,
  • 5 days a week,
  • 6 weeks long
  • Equipment: mat & yoga blocks

Program Based on:
Fusion of power yoga, primal[some animal flow] movements, and bodyweight strength training

What is BODi LAVA Based On

BODi LAVA is built on the principles of combining yoga with primal movements. This fusion aims to enhance core strength, flexibility, and agility. The program provides a comprehensive workout that targets multiple aspects of fitness, promoting overall physical well-being and functional strength.

Who is BODi LAVA For?
Intermediate to advanced
NOT A BEGINNER

What Are The Workouts?

BODi LAVA Workouts

The program includes a variety of workouts to keep you engaged and challenged:

  • Yoga Hybrid: Combines traditional yoga poses with dynamic movements.
  • Core Control: Focuses on building a strong and stable core.
  • HIIT: High-Intensity Interval Training to boost cardiovascular fitness.
  • Endurance: Enhances stamina and overall endurance.
  • Compound: Utilizes compound movements to work multiple muscle groups.
  • Primal Hybrid: Incorporates primal movement patterns for functional strength.
  • Agility: Improves speed, coordination, and agility.
  • Isometrics: Focuses on static holds to build muscle strength.
  • Metabolic Burn: Aims to boost metabolism through intense workouts.
  • Athletic Offroad: Mimics outdoor athletic movements for a varied workout.

In addition to the main workouts, the program includes 15 bonus sessions:

  • 5 Pre-Burn: Warm-up sessions to prepare your body for the workout.
  • 6 Bonus Burn: Additional workouts for extra challenge.
  • 4 Post-Burn: Cool-down sessions to aid in recovery.

Get Started On Your Results

The Benefits, Results, Nutrition & Supplements

BODi LAVA offers numerous benefits:
Improved strength
Balance
Flexibility
Endurance.

The program is designed to enhance performance in other fitness activities and sports.

Additionally, the integration of breathwork and mindset practices contributes to better mental health, helping you to stay focused and motivated.

The program also provides guidance on nutrition & supplements depending on your goals and expectations to support your fitness journey and maximize results.

Completion of ShaunT’s “Dig Deeper” on BODi

DIG DEEPER DELIVERED!

What I Want To Say To You:
Unlock Your Potential: The Transformative Journey of Dig Deeper

Every man reaches a point where the glory days of peak physical fitness start to feel like a distant memory. The weekend warrior runs a little slower, the dad bod becomes the norm, and the ex-athlete sighs at old trophies. But what if you could turn back the clock, not just to look good but to feel unstoppable? That’s where Shaun T’s “Dig Deeper” program comes in, a 12-week game-changer designed to redefine what you thought was possible for your body and mind.

My Experience Says:

Twelve weeks ago, I embarked on a challenge that promised to reshape not just my body, but also my approach to health and fitness; to create better habits and patterns at the same time build on current ones. Shaun T’s “Dig Deeper” program isn’t a quick fix; it’s a comprehensive plan designed for you, the one’s that are ready to reclaim their fitness, redefine their limits, and rediscover what it means to be strong. Here’s how I tackled the three phases of the program and what I learned along the way.

My Mindset was to gain experience and to stay commitment to getting healthier, not stressed or become overwhelmed. I was focused, consistent and held the mantra: “Do what is required, not your best” I kept it simple and executed the plan day to day, nothing more. 

My Workout Approach For Each Phase
Week 1: Collect Data
Week 2: Learn
Week 3: Apply
Week 4: Test & Challenge

My Nutrition Approach:
Month 1: Eat in Surplus 
Month 2: Eat in Maintenance 
Month 3: Eat to Fuel Workouts

 

What You Need To Know

What Are My KEY Take Aways?

– Make a choice: build muscle or burn fat: you can not do both for all 12 weeks.
– A monthly nutrition plan is a must if you have specific goals
– Success is directly related to your focus, commitment and consistency
– There will be tough days, how you handle them are a choice you will make
– You must be willing to challenge yourself to lift heavier, not every day, week to week, Fitness is not linear
– Not all of your results at the completion of any fitness program with stick around . You will lose some of your results
– Protein Intake will be more then you normally eat. You will need to focus on it You are more then likely not eating enough
– You can do this program all at the gym or at home
– When I was hungry I ate protein, When I was tired I ate carbs
– There is no cardio or focus on mobility & flexibility
– This is a body building and physique program. Dig Deeper is a phase in your health not a 12 month program
– There is more then enough VOLUME built in to get results
– There comes a point that support and a community can energize you  when you are grinding 
– Results & Success are dependent on you doing what os required not doing your best
– Supplements are key, there are none paired with this plan – ask me about what I used.

Get Started On Your Results

Why You Should Consider Dig Deeper and joining my support community

If you’re a former athlete, a weekend warrior, or a dad looking to improve your health and fitness, this program could be what you need to get back on track. It’s not just about shedding a dad bod; it’s about gaining the strength, confidence, and energy to be the best version of yourself.

 

Get Started with Me

Ready to take the first step towards a stronger, healthier you? Join our community today. Let’s leverage the strength in numbers to keep each other motivated and accountable. The journey to better health doesn’t need to be walked alone. Join our program now, and let’s push forward together. Your commitment today is the first step to a healthier tomorrow.

 

My Dig Deeper Full Playlist On YouTube

Chat GPT Ai and MY Breakdown of the Top 7 Reasons Men Over 40 Need Dig Deeper

Chat GPT Ai and MY Breakdown Top 7 Reasons Men Over 40 Need 'Dig Deeper

If you’re a man over 40 looking to reclaim your health and fitness, you’ve come to the right place. In today’s video, we dive deep into Beachbody’s “Dig Deeper” 12-week, 3-phase workout program. AI has identified the top 7 reasons why this program is a game-changer for men over 40, and I’ll be breaking down each point with my personal insights and experience.

1. Decreased Metabolism: As we age, our metabolism slows down. “Dig Deeper” revs up your metabolism with high-intensity workouts, helping you burn more calories.

2. Lack of Exercise: This program fits into your busy schedule with efficient, effective workouts, ensuring you stay active and healthy.

3. Loss of Muscle Mass: After 40, maintaining muscle mass is crucial. The strength training in “Dig Deeper” helps build and preserve muscle, enhancing strength and vitality.

4. Poor Diet Choices: “Dig Deeper” provides nutritional guidance to help you make better food choices that support your fitness goals.

5. Stress: The program includes stress-relief techniques and promotes a balanced lifestyle, improving your mental well-being.

6. Lack of Motivation: With a clear plan and regular milestones, “Dig Deeper” keeps you motivated and on track to achieve your goals.

7. Hormonal Changes: The program addresses hormonal shifts with targeted exercises and nutrition tips to help you feel your best.

Don’t forget to like, subscribe, and hit the bell icon to stay updated with our latest videos. Let’s dig deeper together and make this journey to better health a reality!

Watch The Full Interaction With AI and Myself Below

My Dig Deeper Full Playlist On YouTube

Shakeology Fatigue

SHAKEOLOGY FATIGUE

8 Weeks ago, I started back. I had no expectations, no idea how I would feel about it, an open mind – I was focused on a plan, in a system, Goal: do what is required.
This what I learned:

Here is why I previously quit drinking the “super” shake Shakeology.  

Yes, I did quit drinking it for more than a year, probably close to 2 years.

Before this goes any further this is not some bait and switch headline. I did quit with a tornado if feelings and fatigue, only to have started using it again as of 2 months ago – Let me explain.

As always, I am going to be BRUTUALLY upfront and honest. I am aware that writing this, my words can be taken apart, out of context and used not for its purpose or my good will intentions. But who am I not to live in risk. lol

I Quit Because of Fatigue

I call it Shakeology Fatigue Syndrome. I used Shakeology for many years, 365 days a year, I feel with that level of usage I can call it just that.
In no particular order this was my fatigue:

  • Taste fatigue: I have been drinking it for year and was just tired of the taste. The more you add to the shake to make it taste different the more it is no longer Shakeology. The same flavors day in, day out, had me craving a change. Altering the shake too much, I felt, stripped away its essence.
  • Usage Fatigue: I was tired of using it as a snack, 160 calories were not enough for a meal, and I did not like using it with other food to complete a meal.
  • Marketing Fatigue: I was tired of seeing shaker cups, of drink this, it’s a must, it’s the solution to your health. I grew to have promotional pains that I can only describe as the incessant marketing chants and “must-drink” mantras grew tiresome.
  • Work Fatigue: I was tired of it being the main part of most offers that Beachbody/Body would put together with fitness programs and nutrition plans. It got to a point where customers, coaches/partners, and potential customers felt if they did not purchase it they could not be in my community or work with me. Which was UNTRUE. I was tired of hearing “it did not work for me” I felt the expectations  and the gap between of what it is and does were too big.
  • Cupboard Fatigue: I will be the ONLY person to admit this. My personal stash had ballooned to over 10 boxes, leading to a Shakeology surplus in my pantry. I was at the point that I was donating them to my local firehouse because I was tired of seeing them stacked up in my and other coaches cupboards. Shakeology hoarding!
  • Customer/Team Fatigue: I was exhausted talking about it, asking if they were on it, building their business with it at the same time being met with resistance from their fatigue. It turned into a what I would call a community conundrum, self-imposed of course, but continually integrating it into discussions with my team and community felt like a chore when faced with collective fatigue. I was not alone.
  • Corporate Marketing Fatigue: The hard presses exhausted me. “Eat more dessert” made me stressed and angry. Cute sayings to disguise what is healthy is not who I am, I could not get behind that slogan and it fatigued me to find new ways to market the superfood. IT’S A SHAKE not an ingredient, its in the name. The thought of putting shakes into pudding, cupcakes, cookies, pancakes etc. exhausted me.

 

I did not quit because of cost fatigue. Other than at the cost of what I mentioned above. Anything I have ever felt contributed to my health, was simple, convenient, and helped with my health, performance or well-being is never a “cost” issue to me. I value being healthy before “things.” I think we can all agree if you value something you pay for it. Starbucks would not exist if not. I mean who pays those drink prices for coffee? Those that value the feeling, experience, taste, and brand. – I believe in investing in my health. It’s about value, which is subjective, much like those willing to splurge on a premium Starbucks experience.

But where there is fatigue their ability to find energy easier. I with my extra boxes in my cupboard decided I would begin to drink it again, on MY terms. Not how was remarketed as a dessert, or only 5 days a week, or a meal replacement but as a performance/health enhancer for my post workouts. I added it to the protein shake I needed after my workout.

The protein I was drinking [Dolce Whey has 20g protein] I add Shakeology to for an extra 16g of protein [36 g total] that also added 17g grams of carbs [replacement glycogen, muscle repair and energy] and 7g of sugar for energy and helpful absorption. That’s the basics. Add in all the other Shakeology stuff, digestive enzymes, phytonutrients, super foods and more that made my post workout shake bullet proof for me.

What it also did for me rid me of my Shakeology Fatigue Syndrome. It helped me find a place for it to work for me. To fit into my life, needs and health on my terms, not a forced or marketed way.

I am not going to sit here and tell you Shakeology has changed my life, everyone needs it, you should be drinking it and if you don’t you have no chance of being healthy or working with me when it comes to your health journey. That’s not me, never has and never will be.

But I will say a few things.

  1. If you are an ex- user. I have empathy. If you once drank and stopped using Shakeology, I feel you, I get it. Your reasons are valid as were mine. This is coming from the guy that has been involved with the company for over 20 years.
  2. Shakeology is not “IT” – IT IS “One Ingredient Among Many” Health is a complex recipe, your recipe is unique and requires personalization. Shakeology can be just one potential ingredient. Health is a recipe, recipes are made of ingredients, those ingredients make meals you enjoy. Some people like more of a certain ingredient then other ingredients or not like certain ingredients in their meals.
  3. I do believe Shakeology is loaded with opportunity for anyone. Using it is about finding how it fits into your recipe not how you have to make a recipe using it.
  4. Shakeology challenges “result” expectations. To use it effectively realistic expectations must be in place. This isn’t a quick-fix solution but of an invisible solution; that reveals its value in consistent use over time. Shakeology is not the type of supplement like caffeine, you don’t feel the “surge” but it adds to your health over time. Nor is it the reason you lose weight, gain muscle or fuels you with monstrous energy. Its consistent use is why you are can become healthier. Being healthy is dynamic. As you become healthier the things I mentioned begin to happen.
    If you have not drank
  5. Enjoying the taste once again. Comes from being absent, but also from changing my taste buds from eating healthier over the last 8 weeks. There are many things that I did not eat before that I enjoy the taste now. Eat like crap, healthier food is going to taste like crap. Adding in looking forward to my after workout shake for results. Refueling became something I looked forward to, cold high protein peanut butter, banana taste that had me pumped and rested after a workout. Experiencing those visual aspects heightened the anticipation and {re}enhanced the flavors I grew to dislike.
  6. If you have not drank Shakeology or did drink and stopped, you might be fatigued or just hate it. You might also be in a place that reframing and using it in a way that fits your health path is all you need to do. Whether you’re tired of it or despise it, there’s room for reconsideration and adaptation. Reading this is an open invitation to reconsider or consider.
  7. I don’t want to hear a word about cost, everything costs something. It’s up to you to determine value. I will say this about health in general. Its costs just as much to be unhealthy as it does to be healthy. To be healthy, you are going to have to shift your spending, off, sugar, processed foods, pizza, alcohol, weed, buying things that depreciate in value, cool things you don’t need- can we agree you NEED your health? No one wants me to look at their credit or debit card statements lol. To be healthier, you have to be willing to reduce spending on unhealthy things to have it available to spend on your health.

I take a bunch of supplements, some might call me a supplement enthusiast for various reasons: performance, muscle gain, gut health, longevity, vitality, Shakeology is just one I use personally and to pair up with those it’s a good fit in their current health quest. Possibly it fits as a component in your health plan.

Please ask away any questions, If I can help you in your health, suggest, advise, get in you in a program, plan or system that helps you progress your health while not feeling overwhelmed or stressed or help you find how and where Shakeology can be an ingredient, not the solution, in your health then ask away.

I can say I am no longer fatigued. The returned energy is not from corporate agendas, marketing, slogans, or pricing. It was a process, on my own timeline, and my own experiences.

Drink it, or don’t – that choice is yours. Nor does it matter how you use it. I strongly suggest you use it in a way that positive, helpful and successful for you.  My mission is to inspire a healthier lifestyle because silence in the face of struggle is no longer acceptable.

Just get healthier I am tired of watching people I care about, and strangers suffer in silence with their health.

Thoughts anyone? Let’s talk about it all, Let’s initiate a dialogue which means you can agree and disagree with me in return I ask for the same respect given to me. We both might help, inspire or motivate each other and those reading/watching with their health.

THINK Bigger

EAT Better

MOVE More

Breakdown of ShaunT’s “Dig Deeper” on BODi

Breakdown of ShaunT's new 12 week Beachbody/BODi in-home fitness physique program "Dig Deeper"

Dig Deeper is an innovative 12-week fitness program designed to transform your physical fitness through well-structured phases and diverse workout routines. It encompasses a total of three phases, each lasting four weeks, and is tailored to those who are serious about reshaping their physique and enhancing their strength.

Program Structure

  • Duration: 12 weeks, divided into 3 phases of 4 weeks each.
  • Workout Schedule: 6 days a week, with each session lasting between 30 to 50 minutes.
  • Routine: Includes 5 days of weightlifting and 1 optional day of low-impact cardio.
  • Equipment Needed: A range of dumbbells (light, medium, heavy) and a workout bench.

What to Expect

  • Workout Types:
    • LIFTING: Dumbbells
    • Bro Splits focusing on Upper Body, Lower Body, Total Body, Chest and Back, Legs, Abs, and Glutes.
  • SETs and REPs:
    • Primarily 3 sets, but varies from 1 to 7 sets.
    • Reps range from a high of 20 to a low of 6.
  • Intensity and Effort:
    • Varied intensity, reps, sets, rest periods, and speed of exercises.
    • Emphasis on personal accountability to achieve goals.

Added Insights

  • Results:
    • Significant volume in lifting ensures muscle and strength gains.
    • Results are contingent on your own personal Intensity,Volume, Speed and Effort.
      Fror Reference:
      Intensity: Intensity refers to how hard the body is working during physical activity. This can be measured in various ways depending on the type of exercise. 
      Volume (Reps, Sets, Weight): Volume refers to the total amount of work done in a training session or over a period of time. In weight training, this is typically quantified by the number of repetitions (reps) and sets of each exercise, as well as the weight lifted. 
      Speed: Speed usually refers to the rate at which an exercise is performed.
      Effort: is a more subjective measure and refers to how hard an individual feels they are working during an exercise.
  • 4 Different Calendars:
    • Potentially offers 4 unique programs? I cannot confirm yet
  • Weight Selection:
    • Aim for challenging weights; the first set should leave two reps in the tank, and by the last set, you should be at your limit. Do not have a mindset of lift too much or always up your weight. 
  • Nutrition plan will drive your results

Phase Breakdowns

  1. Phase 1: Endurance and Hypertrophy (GIANT SETS)
    • Shaun, his coach and a cast member.
    • Focus on time under tension with 2 circuits of 5-6 exercises, repeated for 3 sets.
    • Descending ladders (20, 16, 12 reps), with the last exercise focusing on abs.
  1. Phase 2: Sculpt and Define (Super and Triple Sets)
    • Shaun and his coach.
    • Mainly 3 sets, with some 5 and 7 sets.
    • Super sets, triple sets, and a focus on sculpting and defining muscles.
  1. Phase 3: Build  Muscle Strength and Power? (Variety of Set Sizes)
    • Led solely by Shaun.
    • be prepared to LIFT and be challenged
    • Has everything as far of workouts, low rep heavy weight 
    • Diverse SETs ranging from 1 to 5 sets.
    • Incorporates single sets, super sets, triple sets, and quad sets.
    • Ascending and Descending ladder rep ranges 

Ideal Candidates

This program is versatile and can cater to a wide range of fitness goals. Whether you’re aiming for weight loss, physique improvement, or simply looking for a fun and challenging routine, Dig Deeper can be a suitable choice. However, it’s crucial to align the program with your personal goals, expectations, and equipment availability.

.

The Pros

  • Combines elements of P90x and Body Beast.
  • Less of a group exercise class feel
  • Follow-along format with efficient rest and transition periods.
  • Variety in reps and sets for comprehensive strength and physique development.
  • Shaun’s motivating presence and credibility, reflecting his extensive training experience.
  • It’s a nice reflection of Shaun, his new knowledge, hard work over the last 18 months and recognized accomplishments which gives the program a level of credibility.
  • Suitable for gym, hotel gym
  • Its follow along format with efficient rest and transition periods.
  • Rest periods are good & needed! I like that they are built in, consistent and precise. If you feel you don’t need them, Reevaluate your weight selection and effort, you should require and use them 
  • Transitions between moves are adequate not as many pressing pauses with past programs
  • Shaun can be motivating – that is his superpower.
  • Shaun went through lifting and training for a competitive body building show show which makes him very familiar with style and terminology of training rather a “made for platform” program.
  • It’s a reflection of Shaun, his new knowledge, hard work over the last 18 months and recognized accomplishments which gives the program a level of credibility.
  • Plenty of variety of reps and sets to create volume, strength, and physique results.
  • Teaches the confidence and ability to lift heavier.
  • The 3 phases are great to provide results in different modalities needed to achieve results
  • Allows to go back and repeat a phase as a mini program in the future or currently.
  • Less than an hour, 50 mins, but feels like 30 mins.
  • Challenging 
  • Low impact, no jumping or explosiveness
  • Repeating workouts week to week to track progress.
  • Great evolution to Shaun from where he started in fitness,
  • Shaun is ripped, product of the product more the most part, walks the walk,

My Cons

These are my opinions, you are welcome to disagree, and not meant to attack.

  • Lack of an additional audio track for gym use. I wish there was an additional audio track to take to gym that was a “trainer track”. Without all of motivation and side talk. – I have told them that before, along with another trainer
  • Some audio issues due to recording environment; there is a bit of an echo in the audio because its on a concrete floor at times
  • Overemphasis on motivation for some users: Shaun is a motivator – I personally don’t need it. Its too much
  • IF you like variety of workout routines ALL the time the 4 week repetitiveness in workout routines might get you to
  • Lack of a specific nutrition plan or supplement line tailored to the program.
  • I want to play a drinking game for when he says Mind Muscle Connection. I despise marketing in my workouts it’s like a commercial break in a podcast. Where do I pay for the premium – cough cough – Trainer audio track?
  • I don’t need to do a mirror flex or shake my butt during a workout. I want to train – but I understand videos/workouts need a little of everything for every BODI – see what I did there.
  • Although the sets and reps do some progressive overload, I would like to have seen the sets and reps change in week 4. 3 weeks the same 4th week add volume. Just saying keep increasing weight is not going to get you stronger and build more muscle. Not a big one, there are 3 phases of change!
  • It’s an in-home fitness program that can be taken to the gym
  • No supplement line or nutrition plan to package with it – For a niche based program, I would have liked to see niche supplements and nutrition plans. I will make some recommendations based on goals.
  • At times it seems a little all over the place with exercise selection, however its a physique program, and if it worked for Shaun, then it worked.
  • Marketing leveraged on “Shaun’s Transformation” I don’t know his nutrition plan or supplements on his own physique I think people will want to know – BUT this is not do what Shaun did, this is do a program Shaun wrote and endorses. I am confident shaun covers this in his personal podcast Trust & Believe and or on his YouTube Channel.
  • Its a workout not a complete plan
  • I know the workout will be combine[fit in to] BODi’s containers. portion control and then 2b Mindet[flexible eating plan] I would like to think have seen this type of training program comes with a plan that matches the workouts and desired results.
  • No mobility. As I know most will not be doing a competitive show with their results – The about of lifting, sets, reps, intensity 5 days a week, this can cause limited range of motion and bind.

In Closing:

Additional Recommendations

  • Mobility: Incorporating a 10-minute stretch at the end of each workout. I would add in a 30-40 minute mobility and flexibility session on his LISS cardio days for overall health and physique improvement.
  • Recovery: Adequate recovery is essential for those engaging in this program at the intended intensity, effort, and speed. Get your sleep, and eat anti inflammatory foods
  • Nutrition: A specific nutritional plan is crucial for achieving significant strength and muscle gains. Eat your protein. 

Conclusion

The Dig Deeper program offers a comprehensive approach to fitness, emphasizing volume, effort, and intensity. It’s designed for a variety of fitness enthusiasts and levels, from those seeking general health improvements to those aiming for specific physique changes. With its structured phases and diverse workout routines, it promises to be a transformative experience for committed individuals.

 

And as always have fun! 

If you have any questions reach out I am happy to help, support, guide or motivate you with your goals.

 

Meditation

Chaos, stress, craziness. You have it, So do I.  

At one point it was far too much for me to handle. Not that I did not think I was handling it, which I thought I was, my body reminded that I was not. I found myself in the living room one night watching preseason football years ago with a small pain in my left arm. That pain seemed to not go away and draw more of my attention. I noticed I was starting to have a shortness of breath, clammy pins and needles like hands, unable to focus and tunnel vision which lead to pulling the medicine cabinet off the wall hunting for aspirin and passing out. Which you guessed it landed me in the hospital for an evaluation for possible heart-attack or stroke.  

Luckily for me, none had happened and after months of tests, MRIs, and countless blood tests with amazing physicians and nutritionists they could not find a single thing wrong. 

 Each doctor said the same thing to me:  

“You are one of the healthiest patients I have seen. It’s rare to see someone with such great test results. But I  got to ask one thing, how is everything else in your life?  Do you have any stress?” 

I knew what they were asking, and what they were suggesting. These episodes were stress induced, anxiety and panic attacks.  Each time I lied to them and said, I was fine. As they then said I could prescribe to you a low dose of… I RESISTED!  

If you know me, you know I am a control freak, Its’ why I never got into drugs. I can’t imagine not being in control or worse becoming addicted to one. I wanted nothing to do with their suggestion of a low dose of feel good, mask the problem or symptom control your thoughts pill. NOTHING!   

For some these medications are essential and work wonders.   For me it was a hard NO. 

Unfortunately, I continued to have a few episodes, one on a plane, which I thought I was going to die and divert the plane, another at a celebrity client’s new house party, in Vegas at a club, in the gym, and at a music concert. They were not stopping.  

My first steps to fix it was to control what I could. After the first one, I went vegan, stopped eating sugar and quit alcohol all in the same day which lasted for 2 years. It’s amazing what you will do when your health and life are involved. As you can see it did not work.  

Six months into my quit everything found out what’s wrong because the Doctors were not finding any answers to why I was going through these episodes, I had one other thing I had not attempted: Meditation.   I was fully against sitting legs crossed, fingers and thumbs together saying ohhhmmmm to fix my shit stuff. Let alone adding in some incense of lord knows what burning in a room of other people or even in my own home.   Was not happening – BUT again it’s amazing what you will do when your health and life depends on it.  

Ok I will give it a shot, anything to do away with having an episode.  

What I found was I was not admitting to myself; I was a mess.  

I was underperforming in my business, my finances and in my personal life. No goal was getting met and I was barely holding it together. I was in chaos 24/7. Basically, the control freak was not in any type of control. 

What I found is I was waking up into a world I had no control over, where the world was existing, moving, causing havoc and thriving without me for the hours while I slept. My chaos was meeting chaos head on all day every day. 

Which meant, the world was in motion, while I laid motionless. I needed to enter the day on my terms not on the world’s terms. With a good mindset, a prepared mind, not a stressful chaotic one. In the past I was entering a world where garbage has been picked up, people where driving to work, jogging, there are traffic reports, news happens and people are already sending me messages; email, text, social media. I was always at 100 mph, entering a world in the fast lane and getting nowhere. 

When I should be entering from an on ramp I choose, on my terms, at the time I choose at a safe speed. What I learned when I began this process was, If I do not begin to set my mind right, I will be meeting chaos with chaos producing chaos. Rather than entering the world’s chaos clearly and in control.  

What I found was subconsciously I was thinking about the chaos that was waiting for me to enter when I woke. What I needed to do was to set my mind up to receive the day, to be focused and to achieve my goals. By doing so I would help me manage episodes and achieve success. Rather than waking up into chaos and entering the world, my goal was to wake up and empty my mind, then and only then could I be in a position to benefit in my health and my life.  

The only way I could be empty was to have ME TIME: time dedicated to calming myself, consciously detaching from the world. Simply put, I needed to mediate. I began to meditate for 10 mins. Yes, just 10 mins to start. Asking a dude, a non-believing DUDE to meditate for me was like asking me to shop instead of going to drive fast cars.  

How did I go and how did I do it?  

I started small and with no expectation. I set up a quiet place for me to lay down on the floor, the night before. This means a place with the least sounds you don’t want to be distracted. I even have a pillow for my head and place my hands and feet would touch nothing. No distractions were key. Even though I said I had them, I learned it’s all part of the process of getting better at meditating. It was rough at first, I thought of everything and anything the 10. Min timer would go off before I knew it.  

Each day I got better. I began to learn to breathe. In on 1 out on 2. All the way to 10 and then back down over and over. IF I ever got lost in count or my mind wandered, I would just restart the count. No harm no foul.  

I began to feel better, I also started trying additional steps to develop a morning routine. Affirmations, journaling, cold showers, visualizations and more to see what worked and fit in my routine. Eventually I came up with a routine that worked for me. That supercharged my day, my goals and my life not to mention I never had another episode.  

Do I meditate every day now? No, only when I feel out of control, unfocused or in a push phase. I use it as a valuable tool to stay in control in our daily chaotic world. 

Do I suggest it?  

Yep, especially to lose that lack of control, have goals, are feeling stuck or unfocused.  

You Have to Start Somewhere

You Have To Start Somewhere - Mike Karpenko

It’s got to start somewhere and someday.

It starts this week.

It starts today.

It’s starts with a cast on.

It’s starts smaller weights.

It starts with mobility.

It starts with feeling weak.

It starts with being out of shape.

It starts with feeling tight.

It starts with self judgement.

It starts with inability.

It starts with frustration.

It starts…

It starts by being focused

It starts by showing up.

It starts when you get out your way.

It starts when you believe in yourself.

It has to start in order to get better.

For me: it starts today – welcome back to doing some strength training, core and mobility.

I have had sooooooo many messages of do upper body.

I’d just like to clarify. Workouts are TRAMA to the body, not a participant muscle but to the body. I did not need additional stress on my body as it repaired.

A body at rest has its highest ability to repair. I was resting, recovering and repairing. Also my ankle required constant elevation to to reduce swelling, chance of infection and heal quicker. ANY workouts would not have allowed for this.

The goal was to comeback to be bigger, stronger, faster and champion life over and over- not win at proving I was the fastest at recovering or tough enough to push through and workout while with a cast – those things are check points not the destination.

For now it will be all functional movements for upper body strength and core.

It starts when you start.

It continues as you show up.

You are start too, you can even join me if you need my support, lord knows I probably could use yours.

Connect to Beachbody On Demand Using Roku Players, Amazon Fire TV, or Google Chromecast

Connect To Beachbody On Demand Using Roku Players, Amazon Fire TV, Or Google Chromecast
Do you want to lose weight, build muscle, or feel more fit? Join Beachbody On Demand, and get access to Beachbody’s world-famous programs, including 21 Day FIX®, 80 Day Obsession™, and P90X®. Don’t miss out on your chance for amazing results. Sign up today!

Beachbody On Demand lets you take your workouts anywhere. And now you can use Roku® players and Roku TV models, Amazon® Fire TV, or Google® Chromecast to stream Beachbody On Demand workout programs on your TV!

The Beachbody On Demand experience is easy to access on all three platforms.

On each, you’ll find the Member Library that lets you access hundreds of Beachbody workout programs, including P90X, P90X3, 21 Day Fix, SHIFT SHOP, PiYo, INSANITY, FOCUS T25, and much more.

You’ll be able to browse videos by type or by trainer and anything you previously purchased will be available to view.

Here’s how to get started with the device of your choice:

Roku players and Roku TV models

1. Start by searching for Beachbody On Demand in the Roku Channel Store. Add the channel and press OK on the Roku remote to install the channel.
2. You’ll next see a screen pop up with a URL and an activation code. Enter the URL into the Internet browser on your computer, tablet, or phone and log in to your Beachbody On Demand account. You will then be prompted to enter the activation code. Do so and press the Submit button. The page will then alert you that the device has been successfully activated.
3. Once activation is successful, the Beachbody On Demand channel will automatically launch on your Roku player or Roku TV model.
4. To choose a workout, select the workout program you wish to do by using the “OK” button. Then, choose which specific workout you want to view.

Beachbody On Demand is supported on current generation Roku players, Roku Streaming Stick, and Roku TV models.

Amazon Fire TV

1. Start by searching for Beachbody On Demand in the channel store. Once you’ve selected it, proceed to install the app.
2. Go to your app library and launch the Beachbody app.
3. You’ll next see a screen pop up with a URL and an activation code. Enter the URL into the Internet browser on your computer, tablet, or phone and log in to your Beachbody On Demand account. You will then be prompted to enter the activation code. Do so and then select “Activate.”
4. Go back to your Amazon Fire TV device. The Beachbody On Demand app will automatically launch.
5. To choose a workout, select the workout program you wish to do by using the “OK” button. Then, choose which specific workout you want to view.

Beachbody On Demand is supported on Amazon Fire TV and Amazon Fire TV Stick.

Google Chromecast

1. Install the Chrome browser on your laptop.
2. Open Chrome and install the Google Cast extension.
3. Connect your laptop to the same Wi-Fi network as your Chromecast.
4. Log in to Beachbody On Demand on your laptop and select a workout.
5. Once you’re ready to begin your workout, click the “cast” icon that appears in the upper right corner of your browser and watch the workout go from your laptop to the big screen.

Apple TV

Follow the steps below to enable streaming of Beachbody On Demand content to a TV from your Mac computer or Apple mobile device. For details on the Beachbody on Demand App for iPhone and iPad, click here.

  1. Ensure that all Beachbody On Demand Streaming Requirements are met.
  2. Make sure the Apple TV and iOS device (iPhone, iPad, or Mac) are both connected to the same in-home wireless network.
  3. Enable AirPlay on the Apple TV device [Enter Settings > Verify AirPlay is active].
  4. Enable Airplay on the iOS device (iOS 7 operating system or higher required).
  5. Open Beachbody workout video.
  6. Tap on the AirPlay icon on the bottom left corner of the player and select your Apple TV device.

 

Roku is a registered trademark of Roku, Inc. in the United States and other countries. Amazon, Kindle, Fire, and all related logos are trademarks of Amazon.com or its affiliates. Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc.